Eating meat regularly may be associated with 25 diseases?

Over time too tired, bad mood, when the pressure is too big ...... face of life is not as good, many people like to eat to relieve, for the meatless people, what can eliminate the sorrow, is a big bite of meat.

But not long ago, Oxford University and other researchers published a study showing that often eat too much meat and 25 common diseases related.

A, often eat too much meat

Associated with 25 common diseases

Researchers in 2006-2010 included in the British Biosample database of 474,985 adult men and women, an average of 8 years of follow-up, statistics on their various types of food intake, and the occurrence of 25 diseases (except cancer). The results found that meat intake was associated with the risk of several diseases.

(i) Higher consumption of unprocessed red meat, and processed meat, was associated with a higher risk of ischemic heart disease, pneumonia, diverticular disease, colon polyps, hemorrhagic stroke, and diabetes.

② Higher intake of poultry meat is associated with a higher risk of gastroesophageal reflux disease, gastritis and duodenitis, diverticular disease, gallbladder disease, and diabetes mellitus.

Eating meat in moderation is highly beneficial, improving immunity, maintaining normal hormone secretion, and preventing iron deficiency anemia ...... But how does eating too much meat increase the risk of disease? It is mainly related to the following 3 reasons.

① high calories: excessive meat consumption is likely to lead to excessive calorie and fat intake, making the body's cholesterol increase, increasing the risk of obesity, hyperlipidemia, fatty liver, pancreatitis, cardiovascular disease, and other diseases.

② high purine: some meat has high purine content, such as chicken breast, beef, lamb, liver, small intestine, brain flower, etc., large amounts of consumption are likely to increase the level of uric acid in the body, increasing the risk of gout and kidney stones.

③ Carcinogenic risk: red meat is also classified as a 2A carcinogen, and excessive consumption may cause stomach cancer and intestinal cancer.

Second, how much meat is appropriate to eat every day?

Different people have differences

As an indispensable part of the diet, how much meat should be eaten to ensure balanced nutrition without increasing the risk of diseases?

The first thing you need to do is to take a look at the "Chinese Residents' Dietary Guidelines (2016)", which gives a recommended amount of animal food intake for different people, so you can refer.

▲ Different populations, meat reference intake

In addition, special people can adjust their intake of meat, for example, patients with iron deficiency anemia can eat more lean meat; pregnant and lactating women can increase animal food to ensure the nutritional needs of themselves and their babies, but pregnant women who are too obese, combined with hypertension and diabetes should not blindly eat more.

Third, these parts of the meat, you are not recommended to eat

Knowing how much to eat every day is not enough, the choice of meat also has to be careful, some parts of the meat are not recommended that you eat, such as.

1, the untreated chicken buttocks

The former is the chicken's humoral immune organ, which may contain a lot of pathogens and metabolic wastes that have not had time to decompose, and the taste is not good; the latter is the only fatty gland on the chicken, this part is easy to trigger the blockage of the gland or chicken inflammation and so on.

In formal slaughter, the tail fat gland and supracavernous bursa will be removed, so the chicken butt purchased through formal channels is edible. However, if you are killing the chicken at home, it is better to discard the chicken butt part.

2、Pork neck meat that has not been removed from the mesh

Some pork neck meat will see round bumps in the meat, gray, yellow, or dark red, similar to the size of soybean particles, this is mostly lymph nodes or lymph glands that have not been removed.

The neck is a concentrated part of the lymph glands, which may contain some foreign substances such as pathogens, cellular debris, and metabolic waste that are too late to be decomposed. If you want to eat it, make sure to wash it to remove the webbing from the neck meat.

Similarly, chicken neck, duck neck, etc. may also have some lymph glands, eaten with care.

3, shrimp head, shrimp yellow do not eat it

Shrimp itself is rich in nutrients, but the shrimp head is the gathering place of internal organs, such as the heart, liver, intestines, and stomach, so it also has the excretion of waste accumulation, which is also difficult to wash, and does not eat it.

Summer is coming, crawfish are gradually being marketed, and many people will eat crawfish "shrimp" together. But "shrimp yellow" is a digestive organ of crayfish, called the hepatopancreas, and may contain copper, nickel, chromium, and other heavy metals, but it is not recommended to eat.

4, fish bile is toxic, and can not eat

Fish bile contains bile acid, hydrocyanic acid, and other toxic substances, toxicity than the same dose of arsenic toxicity is greater. If too much is accidentally ingested, it is easy to cause organ failure in a short period, and in serious cases, it can even lead to death. When handling fish yourself, you must be careful to remove the fish guts.

Fourth, healthy eating meat, remember the "4 more 4 less"

Keep in mind the following "four more and four less" principle, which can make eating meat more healthy.

1, eat more meat, less skin, offal

Many people feel that eating meat skin can supplement collagen, but the reality is that collagen is not made up, but too much fat, people are getting fat.

The fact is that the actual cholesterol content of the offal is generally high and it is not advisable to eat more.

2, eat more white meat, eat less red meat

Chicken, duck, fish, and other white meat, have relatively higher protein content, and less fat content, especially fish is rich in unsaturated fatty acids and are more conducive to maintaining the body and protecting cardiovascular health.

However, it is also important to ensure the intake of red meat such as pork, beef, and lamb to avoid iron deficiency.

Professor Hu Dayi has spoken in the program.

① When eating a single type of meat every day, eat 8 bites without legs, 6 bites with two legs, and up to 3 bites with four legs (about 10g of meat per bite).

② When eating all three types of meat, eat 5 bites of fish and shrimp, 3 bites of chicken and duck, and 1 bite of pig and goat (about 10g of meat per bite).

③ When you do not eat meat, add more soybean products, because soybean products are rich in vegetable protein, to a certain extent can replace meat to supplement protein.

3, eat more fresh meat, and less processed meat

Processed meat contains a certain amount of nitrite, which may produce trace carcinogens nitrosamines, the World Health Organization research shows that often eat bacon, ham, salted meat, bacon, and other processed meat products, will increase the risk of colorectal cancer, prostate cancer, pancreatic cancer, and other cancers.

And some processed meat products may also be added preservatives, color enhancers, etc., which will increase the burden on the liver, and kidneys, and eating them more prone to damage liver and kidney function.

It is recommended to eat as much fresh meat as possible, if you have to eat processed meat products, you can first boil them in boiling water to reduce salt, etc., and then cook them with fresh vegetables.

4, more low-temperature cooking, less frying baking

Take the frying, deep-frying, and baking cooking method, the oil temperature can reach 180 ~ 300 ℃. The protein in meat will produce heterocyclic amine carcinogens above 200℃, and fat will produce a large amount of carcinogenic benzo(a)pyrene near 300℃, which will increase the risk of cancer.

When cooking meat, it is more recommended to use steam, boil, stew, stir-fry, stew, and other lower-temperature cooking methods.

Five, meat with these foods, double the nutrition

Nowadays, with the increase of chronic diseases, many people with high-fat content and weight loss are afraid to eat meat and choose a good match, not only to help ensure balanced nutrition but also to reduce fat absorption.

1, rich in dietary fiber food

Although dietary fiber can not be digested and absorbed by the gastrointestinal tract but is known as the "seventh major nutrient", it can reduce the absorption of cholesterol, and increase the discharge of cholesterol.

Bamboo shoots, konjac, enoki mushrooms, cauliflower, etc. all contain more dietary fiber, suitable for eating with meat.

Healthy braised pork

Ingredients: pork, bamboo shoots, mushrooms, konjac, rock sugar, peppercorns, star anise, cinnamon, ginger, oil, salt.

Method.

1. wash and cut the bamboo shoots, shiitake mushrooms, konjac, and other side dishes, and blanch the bamboo shoots.

2. select pork with a fat-to-lean ratio of 1:2 and cut the lean meat from the fat.

3. add an appropriate amount of rock sugar to a pan with little oil, pour in the meat, and stir-fry together to get the sugar color.

4. then add peppercorns, star anise, cinnamon, ginger, and other seasonings, pour in the appropriate amount of water, and simmer on low heat for 1.5 hours.

5. Add salt, sauce, and other seasonings, and pour in the side dishes to continue to stew for half an hour.

2, nuts

Although nuts are also rich in fats, they contain mainly unsaturated fatty acids, and moderate consumption is beneficial to the human body.

For example, sweet almonds, it is rich in monounsaturated fatty acids, can help discharge excess body fat, and are beneficial for cardiovascular health; hazelnuts and cashews are also rich in monounsaturated fatty acids and suitable with meat.

Stir-fried shrimp with celery and cashew nuts

Ingredients: celery, shrimp, cashew nuts, fresh lily, red pepper, shredded ginger, salt, white pepper, cooking wine, sugar, water starch.

Method.

1. wash and cut the celery, and red pepper slices.

2. shrimp to remove the shrimp threads, wash, add an appropriate amount of wine, white pepper, and sugar, mix well and marinate for a while;

3. blanch fresh lilies in boiling water for 30 seconds, remove and drain; add a few drops of oil to the water and blanch the celery for 1 minute.

4. pan with little oil, pour in the cashews, and stir-fry over low heat until golden brown, serve.

5. then add an appropriate amount of oil, stir-fried ginger, and stir-fried shrimp until brown, then add celery, lilies, red pepper, and cashew nuts and stir-fried evenly.

6. Finally add the right amount of salt, and water starch thickening, and you can pan.