Recently, as vegetarianism has been attracting attention as a healthy food, negative perceptions about meat eating have been relatively highlighted. Is meat eating really unhealthy? The fat contained in meat is considered a risk factor for various adult diseases and cancer. On the other hand, meat is essential for our body. Animal protein, iron, vitamin B12, zinc It is rich in the same essential nutrients and is necessary for maintaining muscle. Learn how to eat healthy meat.
Reduce fat intake and eat lean meat
The disadvantage of meat, which is an animal protein source, is excessive intake of fat. However, meat consumption is recommended for cancer patients undergoing chemotherapy. maintain staminaMeat is essential for To eat healthy meat, it is low in fat. lean meat It is best to eat mainly. Lean meat with little fat is rich in animal protein and essential amino acids. It is effective to eat after removing the fat parts of pork and beef from the cooking process.
Boiling is more important than baking or frying
The recipe for meat is also very important for a healthy meat diet. One of the downsides of eating meat is colorectal cancer the incidence rate will increase. Excessive consumption of red meat, such as beef and pork, is also a risk factor for the development of colorectal cancer, but benzopyrene Carcinogens are more dangerous. To reduce the amount of benzopyrene, it is better to boil the meat like beef broth rather than cook it by grilling it. When cooking, it is better to use a fire plate and replace it frequently rather than on a grill where the meat comes in direct contact with the fire. In addition Onion, Garlic, VegetablesIt can reduce carcinogens.
When eating meat, it is important to avoid overeating and eat in moderation.
Recently, the shortcomings of meat have been highlighted and it seems that meat should be cut off immediately, but in Korea, where grains are the staple food, protein intake from meat is still insufficient. It is desirable to consume 55-60% carbohydrate, 15-20% fat, and 20-25% protein, but the actual intake of nutrients in Korea is excessive in carbohydrate and fat and insufficient in protein. Especially in the case of old age, if the intake of meat is insufficient or lack of exercise sarcopeniamay also occur. Rather than limiting your meat intake blindly, it is better to eat a moderate amount of meat.
The charred parts of the roasted meat should be boldly removed.
When roasting meat, removing the charred parts can reduce exposure to benzopyrene. If the meat is roasted with pepper added or sprinkled before frying, the content of a toxic substance called acrylamide that can cause nervous system toxicity increases. Therefore, meat After cooking, add pepper I recommend. These days, there are a lot of barbecue and steak menus at family restaurants, but it is important to avoid the charred parts of grilled meat.