Meat is an important source of protein supplementation. Affected by the trend of health preservation, many people will think twice between "red meat" and "white meat" when choosing meat; I often hear people say "white meat is healthier, red meat is better unhealthy", really? What's the difference between the two meats?
Schematic／
Mother Chen received a health check a year ago and found that the blood cholesterol level was 210mg/dL, which was higher than the normal value. She heard that "red meat" was more oily and higher in cholesterol, so she chose to avoid it. After more than a year, anemia began to appear, often dizzy and unwell, and the blood test at the home doctor found that the "albumin" and "hemoglobin" values were low. Although refusing to eat red meat brought her blood cholesterol down to normal levels, she also became malnourished. She adjusted her diet under the advice of a dietitian and finally returned to health.
The difference between red and white meat mainly depends on the color of the meat before cooking, red meat is called red meat, otherwise it is white meat. The reddish color of meat is due to the high proportion of "myoglobin" in the meat. Myoglobin is a protein present in the muscles and is responsible for storing oxygen in the muscles.
Generally speaking, red meat mainly refers to mammals, including pigs, cattle, and sheep, that is, four-legged livestock; white meat is mainly two-legged poultry such as chickens, ducks, and geese. , and most fish, shrimp and shellfish.
The distinction between red and white meat is roughly the same, but there are exceptions,
There are also food that Chinese people love to eatAlthough tuna is a fish, its flesh is dark red and belongs to the "red meat" family; while most chickens belong to the white meat, but the chicken thighs have a reddish color and belong to the "red meat" family. Therefore,
The main nutrients of red and white meat are different. If "beef hot pot slices" represent red meat and "chicken breast" represent white meat, according to the analysis of the "Food Nutrients Database" of the Ministry of Health and Welfare, it will be found that red and white meat each has Advantages, benefits to the human body are also different. The following table:
Red meat is rich in various minerals and hematopoietic elements, including iron, zinc, and vitamin B12. , only half the calories, providing a good choice for those who want to lose weight and increase muscle mass.
Red meat contains a lot of nutrients, and it is the savior of anemia. Why do people generally think that red meat is less healthy? This is because the International Agency for Research on Cancer (IARC), a research agency affiliated to the World Health Organization (WHO), classified processed meats such as bacon, sausage, ham and hot dogs as "level 1 carcinogens" in 2015, while red meat (beef, Pork, horse meat and lamb) are listed as "Class 2A" probable carcinogens.
According to WHO, "Class 1 carcinogen" is defined as having significant carcinogenic effect on humans; "Class 2A" is likely to be carcinogenic to humans, but confirmed to be carcinogenic to animals.
In addition to being classified as a probable carcinogen, red meatIn addition, because the saturated fat content is higher than that of white meat, excessive intake of saturated fat increases the risk of cholesterol deposition in the blood vessel wall, resulting in thickening of the inner wall of the blood vessel, reducing the elasticity of the blood vessel, increasing blood pressure, and increasing the risk of cardiovascular diseases such as thrombosis, stroke, and heart disease. risk. The American Heart Association recommends a daily saturated fat intake of 5% to 6% of the recommended total calorie intake.
Schematic／
For the above-mentioned reasons, the concept of "white meat is healthier than red meat" is deeply rooted in people's hearts, and the idea that red meat is prone to cancer (especially colorectal cancer) and cardiovascular disease has also become deeply rooted. However, some recent studies have changed these existing concepts.
A study by the Oakland Children's Hospital Research Center (CHORI) at the University of California, San Francisco (UCSF) found no difference between red and white meat consumption on blood cholesterol levels, reported July 2019. Published in the American Journal of Clinical Nutrition.
In addition, an analysis by a research team from Dalhousie University and McMaster University in Canada also showed that red meat and processed meats such as ham, bacon and cancer, diabetes, cardiovascular disease, etc. No significant association, no need to deliberately eat less, this conclusion was published in the "Annals of Internal Medicine" (Annals of Internal Medicine).
Research results vary widely across schools of thought, and more research is needed to prove it. However, from the standpoint of a nutritionist, as long as the two principles of "healthy cooking" and "balanced intake" are mastered, both red meat and white meat provide the nutrients needed by the human body.
Many people who eat beef like to cook it by grilling or frying it at high temperature. It is very enjoyable to hear the butter sizzling in the pot and the smell is tangy. In fact, this is probably the red meat that is thought to be carcinogenic. biggest reason.
Isocycloamine will be produced when protein-rich meat is cooked at a high temperature above 150 degrees Celsius. Clinical studies have shown that a large intake of isocyclomine in a short period of time may increase the incidence of colorectal cancer and breast cancer. International Although there is currently no standard for the limit in food, the public should change their eating habits and reduce the intake of isocyclamines.
Regardless of red meat and white meat, it is recommended not to fry at high temperature. It is best to stir fry with a little cooking oil at low temperature. A better way is to fry the meat with green vegetables. For example, "Kai Lan Beef" is a very nutritious dish. At the same time, you can eat folic acid and minerals in vegetables, and match the rich iron of beef, which is delicious and healthy.
Another important dietary principle is "red and white", with a balanced intake of 1:1. The easiest way to do this is to eat vegetarian food on a fixed day for 7 days a week. In the other 6 days, the choice of meat is to eat pigs, cattle and sheep for two days, ducks, chickens and geese for two days, and fish, shrimp and shellfish for two days. The nutrient composition of intake is the most balanced and diverse.
◎ This article is excerpted from the 54th issue of the "Good Health" magazine of the National Health Foundation
◎ Writing / Huang Xiaopei ◎ Consulting / Zheng Jinbao (Director of the Nutrition Department of the Front Office Hospital)
◎ Image source / "Good Health" Magazine·Dazhi Image / courtesy of shutterstock
Related Articles