Contents:
- Medical Video: How Much Meat Is It Safe To Eat? - Should I Eat Meat? - BBC
- The content of protein and iron in meat
- Eating meat is allowed every day, as long as ...
- How do you choose and eat healthy meat?
Medical Video: How Much Meat Is It Safe To Eat? - Should I Eat Meat? - BBC
The body needs nutrients every day. This can be obtained through food, be it meat, fruit and vegetables. However, all that has its limits, especially in eating meat. So, how much meat can you consume in a day? Consider the following review.
The content of protein and iron in meat
Foods derived from animals, namely meat, are the best sources of protein. Meat contains all the amino acids needed by the body to help repair and replace damaged tissue and cells. These amino acids are not produced by the body so you have to get them from food. Proteins contained in meat (called animal protein) are very complete compared to proteins contained in plants (vegetable protein).
Meat also contains iron which is important for reproductive health. Heme iron in meat is more easily absorbed and digested by the body compared to non-heme bespoke from plants. 3 ounces of white meat (fish and poultry) contains 1 milligram of iron while red meat from a cow weighing the same contains 2 milligrams of iron.
For people who are on a diet, it is recommended to reduce meat consumption. However, this does not mean that the person really is not allowed to eat meat. Meat can still be consumed but the portion must be reduced.
Eating meat is allowed every day, as long as ...
In Healthy Eating, a certified nutritionist, Reed Mangels, says that every day you need about 0.8 to 1 gram of protein per kilogram of body weight. So if you weigh 60 kilograms, every day you need a protein intake of 48-60 grams.
Then, Health Harvard Education recommends the amount of red meat that is safe to consume around 50 to 100 grams (equivalent to 1.8 to 3.5 ounces of meat) per day. Because, consuming a lot of meat that exceeds the needs can have a negative impact on health. The effects include increasing the risk of heart disease and colon cancer because meat contains a lot of saturated fat.
You can share portions for several meals. For example, eating 35 grams of meat during the day and 35 grams of meat in the afternoon or evening. Also try to vary the types of meat served so that the nutrients remain balanced and diverse.
How do you choose and eat healthy meat?
Actually the concern is not only the amount of meat that can be consumed, the type of meat chosen is also important. This allows you to keep eating meat and maintain healthy body. The healthy way to enjoy meat is by combining meat intake; not necessarily red meat, other meats can be an alternative.
Here's how to eat healthy meat, like:
- If you like red meat, you can still eat the meat but with a healthier menu. For example, choosing a piece of red meat without fat, which is first separated from the fat that attaches to the side or around the meat.
- Avoid processed or packaged meat containing preservatives, high in saturated fats, and high in salt which can damage blood vessels and increase the risk of heart disease.
- Alternatives to red meat are white meat in poultry. Pieces of turkey or chicken contain high protein and low fat.
- Fish can be an alternative source of protein in addition to meat from land animals. Tuna and snapper are classified as non-oily fish which are low in fat and calories. While salmon and mackerel are categorized as oily fish high in fat and calories, but rich in health benefits.
In addition to the types of meat choices, how to process meat also affects the meat content. First, rather than fried, meat is better baked. Don't forget, place fatty parts on the grill so that the fat is baked.
To get rid of fatty parts, you can boil the meat and then let it cool for a few moments. Then, remove the part of fat that sticks to the meat. You can re-serve meat, for example by sautéing with slices of broccoli or beans.
