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Many people once start losing weight
Will be with all the meat say byebye~
Once the diet is resumed
The dropped scales came back immediately
Even more, they will return a few more pounds
In fact, this is a misunderstanding
Weight loss can not be broken meat
How to eat can satisfy both appetites
It can also drop the scale healthily
Let's take a look!
Learn to pick the right meat
There are three main types of meat foods in life, which are the main sources of protein supplementation for us.
Livestock meat
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Livestock meat mainly includes the muscles and internal organs of pigs, cattle, sheep, etc. Because the fleshy skin is darker and dark red, it is also called red meat.
protein
The protein content of livestock meat is generally 10% to 20%, the protein content of beef and mutton is high, and the protein content of pork is relatively low;
fat
The fat content is higher, averaging 15%, pork is the highest, followed by lamb, and beef is the lowest;
carbohydrates
The content of carbohydrates is 0 to 9%, most of which is 1.5%;
vitamin
The vitamin content in livestock meat is mainly based on B vitamins and vitamin A, and the content of internal organs is more than that of muscle, and the content of vitamin A in the liver is particularly rich;
Minerals
The mineral content is generally 0.8% to 1.2%, the content of lean meat is higher than that of fat meat, and the internal organs are higher than that of lean meat.
The same is livestock meat, it can be seen that the energy of pork is the highest, while the fat content is the most, and the protein content is the lowest.
The protein composition in livestock meat and the human body need to be closer and the utilization rate is high. Because it contains more lysine, it is very suitable for eating with cereals and can play a complementary role in protein. In addition to pork, the fat composition of livestock meat is mainly saturated fatty acids.
The iron in livestock meat is mainly in the form of heme iron, and the digestion and absorption rate is very high, which is a good choice for iron supplementation.
Poultry
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The poultry eaten by humans mainly include chickens, ducks, geese, etc., with chickens as the most, which belongs to the scope of white meat.
protein
The protein content of poultry is 16% to 20%, of which chicken has the highest content, followed by goose meat, and duck meat is relatively low;
fat
Fat content between 9% and 14%;
vitamin
The types of vitamins are mainly vitaminS and B vitamins, of which the content of internal organs is more than that of muscle, and the content is the most in the liver;
Minerals
The mineral content is high in the visceral content, especially in the liver and blood, the iron content is very rich, up to 10 ~ 30mg / 100g, and in the form of hemoglobin, the digestion and absorption rate is very high, and it is also a good way to supplement iron.
In poultry, chicken has the lowest energy, the lowest fat content, and the highest protein content.
Compared with livestock meat, the fat content of poultry is not low. However, the composition of poultry fatty acids is mainly monounsaturated fatty acids - oleic acid, which is different from the saturated fatty acids of livestock meat.
Aquatic products
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Aquatic products are also classified as white meat, and the aquatic products we often eat include fish, shrimp, crabs and shellfish. Aquatic products are rich in high-quality proteins, lipids, vitamins and minerals.
protein
Protein content is 15% to 22%;
fat
Fat content of 1% to 10%;
carbohydrates
The content of carbohydrates is lower, about 1.5%;
vitamin
Contains a certain amount of vitamin A, vitamin D, vitamin E, etc.;
Minerals
Minerals are higher in selenium, zinc and iodine, followed by calcium, sodium, potassium, etc., such as marine fish contain more iodine, oysters and scallops contain more zinc, and river mussels and snails contain more iron.
Compared with livestock meat and poultry, aquatic products, whether energy or fat content, are relatively low, but the protein content is excellent.
Fish fat is composed of unsaturated fatty acids, monounsaturated fatty acids mainly refer to palmitoleic acid and oleic acid, polyunsaturated fatty acids are mainly linoleic acid, linolenic acid, EPA and DHA, which are very good for human health, of which the content of marine fish is more significant than freshwater fish. That is, the health product fish oil that we often eat.
However, small partners who often eat sashimi should pay attention to the fact that in some marine fish contain thiamine enzymes and enzymes that catalyze the degradation of sulfate, a large amount of raw fish can cause vitamin B1 deficiency.
Read all this
Do you have a score on how to choose meat?
If still a little confused
Then teach everyone a slip of the tongue:
Four-legged ones are not as good as two-legged ones
Two-legged ones are not as good as those without legs
In fact, pork is not optimal in terms of calorie, fat content, or protein content. It's just that people have become accustomed to its flavor and texture, and meat choices are more inclined to it.
For people who lose weight, pork is never a good choice. The calories of 100 grams of rice are 116 kcal, the calories of 100 grams of pork are as high as 395 kcal, and the calories of 100 grams of beef are only 125 kcal!
If you replace pork with beef, you can not only get more protein, but also lower energy, but also relieve the pain of eating meat acacia, how wonderful!
Learning to choose the right meat to eat is one of the secrets of eating meat without meat.
Learn to control intake
I learned to choose the type of meat, so how much to eat is also exquisite.
According to the dietary guidelines for Chinese residents, 40 to 75 grams of livestock and poultry meat per day, 40 to 75 grams of aquatic products, and 40 to 50 grams of eggs can ensure a balanced diet every day.
Look at the data and don't know how much? Let's take a look at the schematic!
Small portion sizes are a great way to control food intake. For example:
When cooking, you can cut large pieces of meat into small pieces, slices, or shreds to cook, and make less braised chicken thighs, braised pork, braised pork, etc., which is the kitchen magic that dieters need to learn.
These points should also be noted
Cook meat reasonably
Mastering the right cooking method is also an essential skill for eating meat, using more steaming, boiling, and stir-frying, and less use of frying and roasting.
In general, the higher the fat content in meat foods, the more delicious and juicy they are to eat. The fat content in the lean meat of pork is usually as high as 10%, so the taste is better, not as "chai" as low-fat chicken breast.
However, if these low-fat meats such as chicken breasts are also cooked in a fried, roasted and other oily way, although the taste will be richer, but they also lose their own advantages.
Eat animal offal in moderation
Some people have a rejection of offal food, in fact, offal food is rich in fat-soluble vitamins, B vitamins, iron, selenium and zinc, etc., as long as the appropriate intake, can make up for the lack of daily diet.
It is recommended to eat animal offal food 2 to 3 times a month, about 25 grams each time. Pay attention to the purchase of regular and safe stores.
Eat less smoked and cured meat products
Smoked and cured meat products are a method of preserving food since ancient times and are a survival wisdom of people. This food is given some special flavor in the process of making, and it is quite popular with people.
However, these processing methods use more table salt, but also there are some food safety problems, long-term consumption will bring risks to human health, so try to eat less.
Source: Vita Dog Nutritionist
Audit: Department of Nutrition, Run Run Shaw Hospital
This content is licensed
Compiled by the comprehensive editor of Run Run Shaw Hospital
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