Chicken breast is considered a good food for maintaining and strengthening muscles. However, the bitter taste is the downside. It is often left behind even if it is added to the diet for health. Natural foods are better than factory-made protein supplements, so how do you supplement them? In middle age, you should also eat foods rich in antioxidants that reduce oxidation in the body. What foods are good?
◆ Chicken breast, protein 22.9%… Low in fat and cholesterol
According to the National Academy of Agricultural Sciences, chicken meat consists of 20.7% protein, 4.8% fat, and 1.3% minerals. In particular, chicken breast has a very high protein content of 22.9%, so many athletes and women who care about weight control are looking for it. Compared to red meat such as beef and pork, chicken has less fat and cholesterol and contains more unsaturated fatty acids that are good for the body. The fiber is thin and soft, and compared to other meats, there is not much fat or connective tissue in the muscle fiber, so it has the advantage of better digestion and absorption.
◆ The protein of eggs that cannot be ignored… Nutrient role in hatching
Egg whites are rich in water and protein, so they serve as nutrients when chicks hatch. The yolk also contains about 17% protein. The yolk is rich in phosphorus and iron and is especially rich in vitamin A, which helps eye health. It is good for maintaining brain cells and helps brain activity. Recently, many long-lived elderly people are known to eat 1 or 2 eggs in the morning, so the health effects of eggs have been highlighted again.
◆ Beef, pork… Boiled and eaten
Even if you don’t like meat, there is no protein better than meat. It is more efficient than plant protein. If the meat is fried or grilled to the extent that it burns, harmful substances are created, so it is recommended to boil it and eat it. You can also chop it up and add it to other foods. Cancer patients should also eat beef jerky to withstand the difficult chemotherapy. This is because you need to be strong and replenish protein.
◆ Be sure to eat vegetables next to meat. Onions, garlic, green vegetables, fruits, etc.
You can leave your body oxidized by focusing only on maintaining your muscles. Cell damage can accelerate aging and increase your risk of disease. Eat plenty of vegetables and fruits that are rich in antioxidants. Vitamin C, etc., helps to prevent diseases and cancer by reducing oxidation in the body. When you eat meat, it is good to reduce carcinogens if you add onions or garlic. It can also help slow skin aging.
◆ How to eat crispy chicken breast ‘deliciously’?
Chicken breast can also be flavored depending on the cooking method. Let’s make nutritious chicken breast rice by adding sweet pumpkin, jujube, ginkgo biloba, and glutinous rice to chicken breast. You may mix various grains such as red bean, soybean, millet, brown rice, and black rice. It tastes good and is perfect for a healthy meal. You can also chop up the chicken breast and add it to other side dishes. Instead of eating chicken breast forcibly, you can mix it with fruits to make it taste better.
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