This article is about 3000 words and takes about 5 minutes to read
Pork and beef, lamb ratio, low ratio of saturated fatty acids, high vitamin B1 content (10 times), low iron content (for people who do not lack iron is an advantage, why see the text).
- Table of Contents -
丨 Advantages and disadvantages of pork
丨 Advantages and disadvantages of beef
The fat content of high-end "snowflake beef" is amazing
Does eating a three-minute cooked steak infect me with parasites?
丨 Advantages and disadvantages of lamb
Why do you always say that you have to eat lamb to warm up when it's cold?
Why is it said that eating lamb is "on fire"?
Why lamb?
丨How much red meat to eat
丨 Pay attention to the cooking method
Although we always remind everyone that red meat should be limited, and the proportion of fish and poultry meat should be improved to be healthier, there are always many friends who leave a message saying: Do not eat pigs, beef and mutton is not meat!
So today I will talk about the difference between the nutrition of these 3 kinds of red meat of pigs, cattle and sheep, what are the advantages of each, and how to eat healthier.
pork
advantage
Saturated fatty acids are generally lower than those of beef and lamb
VB1 content is higher than beef and lamb (about 10 times)
shortcoming
Low iron content (but advantage for people who are not deficient in iron)
Many areas are too fat
Recommended site
Pig tenderloin
Not recommended
Pork chops, pig front and back elbows, pork belly, pig back hip tip, pork rib meat, pork neck meat
Pork is the most common meat on our Chinese table, so much so that every pork price change is on the hot search.
Most of the time pork is still good and cheap, so some people think that pork is low-grade, not as healthy as beef, is this really the case? In fact, in the range of 3 kinds of meat in pigs, cattle and sheep, pork also has health advantages.
saturated fatty acid
Red meat has more saturated fatty acids, and excessive intake will increase the "bad cholesterol" in the blood and increase the risk of cardiovascular problems such as atherosclerosis. This is also an important reason why dietary guidelines recommend that red meat be eaten in limited quantities.
If you must choose among the three kinds of red meat of pigs, cattle and sheep, it is still the saturated fatty acids of pork fat that account for the lowest proportion.
[1]
Vitamin B1
Most Chinese people's daily diet vitamin B1 intake is insufficient, and another feature of pork is that the content of VB1 is high, and the VB1 content of lean pork can reach more than 10 times that of lean beef and lean lamb.
Lean meat is one of the main sources of VB1 in the diet of mainland residents, and one or two (50g) of lean pork can meet about 20% of the VB1 needed by adult men and women in a day, and beef and mutton cannot be done.
In addition, the source of VB1 is grains, nuts, soybeans, etc., especially in whole grains.
iron
If the pig, beef and mutton are put together, it is obvious that the color of the pork is lighter, and the beef and mutton are redder, which is also a manifestation of the iron content of heme.
The iron content of pork is on average lower than that of beef and mutton, so for people with iron deficiency anemia, eating beef and mutton is more efficient.
But for most people, in fact, red meat eats enough or even exceeds the standard, and there is no lack of iron, and excessive intake of heme iron will increase the level of inflammation in the body, but also increase the risk of cardiovascular system diseases, which is another reason to limit red meat intake. From this point of view, the low iron content of pork is an advantage.
Eat lean meat
Although lean pork also has many advantages, the actual fat content of pork in many parts is very high and unhealthy, and it is recommended to eat only pork tenderloin, followed by pork leg meat and pig ears.
Pork with different fat content looks like this:
[1]
It is recommended to choose lean meat like the top left corner, low oil cooking, in order to obtain the health benefits of pork.
Beef
advantage
Lean areas are low in fat (except for specially fattened cattle) and high in protein
Iron content is higher than pork
shortcoming
High proportion of saturated fatty acids
VB1 is not abundant
Recommended site
Beef tenderloin, beef tendon meat, beef leg meat, cucumber strips, beef ribs
Compared with pork, many parts of beef are low in fat and high protein, including beef tenderloin, beef tendon meat, beef leg meat, cucumber strips, etc., but "snowflake beef" is another matter.
The fat content of high-end "snowflake beef" is amazing
The "snowflake beef" with beautiful marbling pattern that you eat in kebab shops and Western restaurants can reach 30% or more in fat content, and the higher the high-end fat content.
Beef marbling from less to more
[2]
The so-called "snowflake beef" is a special fattening method for cattle, so that a large amount of evenly distributed white fat is deposited in the longest muscle of the cow's back, sandwiched in the cherry red fleshy fibers, showing a wonderful pattern. This kind of meat does not need to be cured or the like, as long as it is simply cooked, it is very fragrant, tender, juicy, and even melts in the mouth, that is the taste of fat!
High-grade snowflake beef in the fattening at the same time also changed the fatty acid ratio of beef, reduce the proportion of saturated fatty acids, increase unsaturated fatty acids, because the meat flavor is mostly from unsaturated fatty acids, so that the transformed meat will be more aromatic and attractive. Although the low proportion of saturated fatty acids is a good thing, the extremely high total fat content makes it impossible for such meat to be considered healthy.
Does eating a three-minute cooked steak infect me with parasites?
In the case of a raw cut steak (i.e. a whole slice of beef cut), the risk of parasites can be kept to a very low level. First of all, it is strictly managed during beef cattle breeding, regular inspection and deworming, standard procedures are followed during slaughtering, the risk of pollution is reduced, and detailed inspection and quarantine are also carried out during the listing and import and export process. The steak is also frozen at low temperatures before being served on the table, which can effectively kill parasitic eggs. If it is a very regular restaurant and distributor of the original cut steak is still relatively guaranteed.
But the conditioning steak is not recommended that you eat half-cooked, conditioning steak may be minced meat with a spliced together, characterized by a particularly regular appearance, a perfect round or square, splicing, seasoning process bacteria, parasite pollution risk will be much greater, this kind of steak is still recommended to cook.
mutton
advantage
Many areas are low in fat
Iron content is the highest on average
shortcoming
Saturated fatty acid ratios are highest
VB1 is not abundant
Mutton is the 3 kinds of saturated fatty acids and the highest iron content, according to the "Chinese Food Composition Table", the fat content of lamb itself is not high, but many lamb delicacies are actually very fat, such as kebabs are more than 3 pieces of lean meat with two pieces of pure fat meat, shabu lamb will also be specially supplied with high-fat sheep tail and other parts, lamb hand pilaf also need to add a lot of oil, these delicacies may make people feel warm, may also make people "on fire".
Why do you always say that you have to eat lamb to warm up when it's cold?
Probably the main causes are protein and iron.
Proteins produce a "food heat effect" during digestion, increasing the body's heat dissipation. Iron intake is beneficial to improve the cold hands and feet caused by iron deficiency anemia.
But pork and beef also provide these, but the average iron content of lamb is slightly higher.
In addition, vitamin B12 deficiency can also lead to anemia, and the vitamin B12 in lamb is also very rich, according to the USDA, 50g of lean lamb chops can provide 1.3 g of vitamin B12, more than half of the daily reference intake. But pork and beef are not bad.
Why is it said that eating lamb is "on fire"?
First of all, "on fire" is not a medical concept, but a collection of symptoms of discomfort, and it is necessary to look at the possible causes behind the specific symptoms.
If you eat lamb and have hot, thirsty, bad breath, etc., it is likely to be related to the intake of too much protein at one time, and it will also use a lot of water in the body while increasing heat dissipation.
If you eat lamb and have acne, you may eat too much sheep fat oil and consume too much saturated fatty acids, which may induce inflammatory reactions such as acne.
If it is constipation after eating, it may be that it is all meat, no vegetables, and insufficient dietary fiber intake.
There are also a small number of people may be really allergic to lamb, rash and other phenomena, this situation can consult a doctor, if the diagnosis of allergy to lamb then do not eat.
Why lamb?
The "smell" peculiar to lamb comes mainly from certain fatty acids.
Lamb lambs under the age of one year are significantly lower in these fatty acids, so the taste is light. Ewes and castrated rams will also have less taste than uncastrated rams.
If it is the same sheep, the part close to the outer skin will often have a larger smell.
In addition, the smell is also related to the breed and feed of sheep.
If you buy a piece of lamb with a big smell, peeling, washing, soaking in water, and blanching water can make the taste lessen. Of course, from experience, adding some wine, green onions, ginger, garlic, and peppercorns when boiling water will also help to remove fishy.
How much red meat to eat
According to the newly released "Dietary Guidelines for Chinese Residents" (2022 edition), it is recommended that adults consume an average of 120-200g of animal food per day, which is equivalent to eating fish twice a week or 300-500g, eggs 300-350g, and livestock and poultry meat 300-500g.
Allocated to each day, it is one or two (50g), about the size of a palm.
Image source:[3]
Pay attention to cooking methods
Red meat in the process of processing, cooking, but also in the high temperature and fumes under the production of a variety of carcinogens, so cooking methods are also very important.
Try to eat less roast meat, fried meat, fried meat, low temperature stew, steaming is the most recommended, fast frying can also be, you can cut the meat into silk or thin slices, so that you can cook quickly, avoid long-term heating, you can use a non-stick pan, so that less oil effect is also good.
Processed meat such as cured meat and sausages is directly listed by the International Agency for Research on Cancer as the highest level of "clear carcinogens for humans", and everyone should try not to eat it.
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Resources:
Chinese Nutrition Society. Standard Edition of Chinese Food Ingredient List (Volume 2 of 6th Edition)[M]., Peking University Medical Press, 2019
[2] Congratulations. Quality characteristics and sensory analysis of different grades of beef[D].Shandong Agricultural University,2012.
Chinese Nutrition Society. Dietary guidelines for Chinese residents (2022)[M]. 1st Edition. Beijing:People's Medical Publishing House, 2022.
[4] USDA, Food Data Central, Lamb, ribs, cooked, lean only eaten, https://fdc.nal.usda.gov/fdc-app.html#/food-details/782005/nutrients
Zhang Xuemei,Yang Yong,Liu Shuliang,Ye Jinsong. Research progress on flavor composition and decontamination technology of mutton[J].Meat Research,2008(09):19-23.
[6] Xue Lina,Zhou Shenghua. Research progress on influencing factors and candidate genes of mutton flavor substances[J].Shanxi Agricultural Sciences,2020,48(08):1347-1350.
Ma Lizhen,Jiang Fuhu,Liu Huiping. Research status of development of lamb defascture and whole lamb series meat products[J].China Agricultural Science and Technology Review, 2001(06):21-24.
Edit: Xiao Hui
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