Common meat can be divided into red meat and white meat. Specifically, red meat refers to beef, mutton and pork; White meat refers to the meat of poultry and fish such as chickens and ducks. Now the basic understanding of meat in the whole nutrition circle is: eat less red meat and eat more white meat.
Eating meat during weight loss, low-fat and high-protein chicken and shrimp are the first choice. Because even the thinnest pork and beef will hide a lot of fat that you can't see, while chicken and fish can hardly eat fat as long as they choose the right parts.
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Yu Kang, deputy director of clinical nutrition department of Peking Union Medical College Hospital, and Song Xinjun, deputy director of nutrition department of Beijing Chaoyang Hospital, said that protein in meat can also be obtained by replacing milk and beans, but B vitamins, essential fatty acids and minerals such as zinc and iron cannot be replaced by vegetables and fruits.
"Therefore, we don't need meat, but we don't need too much meat." Yu Kang said.
Zhai, Secretary-General of the Nutrition Society of China, said that it is clearly pointed out in the Pagoda of Dietary Balance that a person consumes 75 grams of lean meat every day, which is equivalent to a piece the size of a deck of playing cards. For vegetables, it is best to consume about 500 grams a day. "Unfortunately, many people now eat these two things backwards."
Yang Li said that meat is divided into meat and white meat. Red meat refers to meat that is red before cooking, and all mammalian meat, such as pork, beef, mutton and rabbit meat, belongs to this category.
White meat refers to meat with fine muscle fiber, low fat content and high unsaturated fatty acid content in fat, including poultry (chicken, duck, goose, turkey, etc. ), fish, reptiles, amphibians, crustaceans (shrimps and crabs, etc. ) or bivalves (oysters, clams, etc. ).
Manual workers are suitable for eating red meat, while mental workers eat more white meat; Men have a large demand for red meat, while women have a small demand for red meat, so they can eat more white meat; Old people's physical function deteriorates, and eating more red meat can easily lead to cardiovascular diseases and Alzheimer's disease. It is best to eat white meat. To meet the needs of physical development, children should eat these two kinds of meat.
Yu Kang reminded that if you suffer from chronic diseases such as obesity, heart disease and high blood pressure, it is best to eat less meat and eat more beans, such as soybean milk and tofu. If you really want to eat, you must only eat lean meat to ensure nutrient supply and not aggravate chronic diseases.
Cooking methods of meat should follow the principle of "low fat". Rinse meat, steam meat and barbecue (the temperature should not be too high) are the healthiest ways to eat meat, which will not increase excess fat, but also remove some of the fat contained in meat.
Some people think that eating fat meat will make you fat, and eating lean meat will not make you fat, so eat lean meat. In fact, eating more lean meat is not necessarily good. The content of methionine in lean meat is high, and methionine can be converted into homocysteine under the catalysis of an enzyme. Too much homocysteine can also lead to atherosclerosis.
Animal experiments show that homocysteine can directly damage animal endothelial cells and form typical atherosclerotic plaques. So eat lean meat in moderation, not as much as possible.
Eating a lot of meat and oil is obviously harmful, but it is necessary for women to eat a small amount reasonably. Moreover, meat products are rich in lysine necessary for human body, which is often lacking in plants, and heme in lean meat is also necessary! ?
Otherwise, it will easily lead to anemia! Animal protein is different from plant protein. Therefore, although plants also contain protein, they cannot replace meat.
Eating less meat is not only for your own health, but now the concept of low carbon and environmental protection is deeply rooted in people's hearts, and eating too much meat is not environmentally friendly.
A lot of research tells us such a "cruel" fact: producing one kilogram of beef is equivalent to the carbon emission of a car driving 250 kilometers; For every hamburger you eat, you eat a kitchen-sized rainforest;
74% of soybeans and 33% of grains in the world are used to feed animals instead of people. At present, there are still 654.38 billion people starving in the world. With the food of livestock, we can feed 2 billion people. Vegetarians who drive jeeps are more environmentally friendly than carnivores who ride bicycles.
The Worldwatch Institute has pointed out that the greenhouse gas emissions of livestock and their by-products account for at least 565,438+0% of the global total emissions. According to An Inconvenient Truth, an environmental documentary starring former US Vice President Al Gore, if all Americans don't eat meat every week 1 day, it is equivalent to saving 90 million air tickets from new york to Los Angeles every year.
There is a video on the Internet called "Please be a vegetarian on Monday", which spread quickly and got the support of many netizens. In the short film, Terry Lin, Gao Yuanyuan, Zheng Jun and other performing stars, as well as Pachouri, chairman of the United Nations Panel on Climate Change, called on everyone to eat vegetarian food once a week.
References:
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