When it comes to eating meat, some female friends will be more repulsive, thinking that eating meat will make people fat and not conducive to maintaining their figure.
In fact, from a health point of view, it is really recommended that female friends eat more meat!
Women eat more meat, which has these benefits
1
Women need more iron than men
Meat is a food rich in heme iron, which has a high absorption rate in terms of iron supplementation, and there is also evidence that increasing the intake of animal meat can reduce the risk of anaemia.
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Iron is one of the essential trace elements in the human body, which participates in the transportation of oxygen in the body and the absorption of tissues, and maintains normal hematopoietic function. According to the data in the "2021 White Paper on Dietary Health of Chinese White-collar Women", 72.2% of women aged 18~49 in mainland China have lower iron intake than the recommended intake at that time, and there is a risk of iron deficiency.
Iron deficiency in the diet increases the risk of iron deficiency anemia, and can also make people become apathetic, dizzy, tired, and pale, affecting normal life and work.
According to the recommendations in the 2023 edition of the Dietary Reference Intakes for Chinese Residents, the recommended intake of iron for men and women is 12mg/d and 18mg/d, respectively, indicating that women need more iron than men. This is because adult women menstruate every month and need more iron stores because they lose more blood during menstruation, and iron needs increase further during pregnancy and breastfeeding, dropping to 10 mg/day in menopausal women after age 50.
Image source: References[2]
2
It's easy to be deficient in vitamin B12 without meat
The body cannot synthesize vitamin B12 on its own and must obtain it from food. The main source of vitamin B12 in the diet is animal foods, such as meat, animal offal, and plants contain almost no vitamin B12.
Studies have shown that the proportion of vitamin B12 borderline deficiency in the general population is 2.5%~26%, and children, adolescents, the elderly, vegetarian populations and women of childbearing age are at higher risk of deficiency.
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Vitamin B12 deficiency may cause neurological problems, memory loss, depression, fatigue, and long-term deficiency can lead to megaloblastic anemia and hyperhomocysteinemia (a risk factor for cardiovascular disease).
3
Reduces muscle loss
Meat is rich in high-quality protein, and the amino acid composition of animal protein is relatively close to the needs of the human body, and the utilization rate is high. If you don't eat meat or don't eat enough meat, it will directly affect protein intake, which in turn will affect muscle synthesis.
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Especially for women who are losing weight, not eating meat will increase muscle loss, which will reduce the body's metabolism and affect immunity.
4
Eating meat can reduce the risk of fractures
Nutrients such as protein, magnesium, and phosphorus in meat help maintain bone health. A study from the University of Oxford, UK, recruited about 54898 participants, who were divided into dietary characteristics on:
1. Meat group: eat meat normally
2. Fish food group: Do not eat meat other than fish
3. Vegetarian group: do not eat meat or fish, but eat milk or eggs
4. Veganism: No meat, fish, milk, and eggs.
Participants were followed for an average of 17.6 years, with a total of 3941 total fractures, and a 11% increased risk of total fracture in vegetarians and a significant 50% increase in vegans compared to meat-eaters, and a 26%, 25%, and 131% increased risk of hip fracture in fish-eaters, vegetarians, and vegans, respectively, compared to meat-eaters.
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The results of the study showed that people who did not eat meat had a higher risk of total fractures and specific fractures than those who ate meat.
In particular, menopausal women should pay more attention to the problem of fractures, as the decline in estrogen levels will cause the rapid loss of calcium in the bones, increasing the risk of osteoporosis and increasing the risk of fractures.
3 tips for eating meat healthily
Although from a health perspective, female friends are advised not to ignore the intake of meat, but the most important thing is to eat the right meat.
1
Quantity control is key
The "Dietary Guidelines for Chinese Residents" recommends that adults eat 300~500 grams of livestock and poultry meat per week, and eat fish twice a week or 300~500 grams, which is equivalent to 40~75 grams of livestock and poultry meat or fish and shrimp and other aquatic products per day.
In particular, it is necessary to control the intake of red meat, pigs, cattle and sheep and other livestock meat belong to red meat, this kind of meat contains high saturated fatty acids, and excessive intake is not conducive to cardiovascular health. There is also ample evidence that excessive intake of red meat increases the risk of type 2 diabetes, colorectal cancer, and obesity.
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It is recommended to choose more poultry meat, fish, shrimp and shellfish, which are low in saturated fatty acids and rich in unsaturated fatty acids. In particular, razor clams in shellfish are not only rich in high-quality protein, but also rich in iron, and its iron content is 22.4 times that of pork loin, so it is highly recommended for female friends to eat it often.
2
Choose the right cooking method
In the cooking of meat, it is recommended to choose cooking methods with less oil, such as steaming, stewing, stir-frying with less oil, etc., and try to avoid frying, barbecue and other high-temperature cooking methods, which are easy to produce carcinogens to contaminate food and affect human health.
3
Eat less processed meat
Eat less processed meats such as smoked meat, bacon, bacon, and ham, which not only contain more salt, but also have food safety problems such as excessive oxidation of oil, and frequent consumption will bring health risks.
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And the International Agency for Research on Cancer (IARC) under the World Health Organization has long listed processed meat as a class I carcinogen, which means that there is a risk of cancer when eaten regularly.
I really don't like meat, what should I do?
If you really don't like meat, you don't have to force yourself to eat it.
1. Protein supplementation: Milk and dairy products, soy products and eggs can be considered;
2. Vitamin B12 supplementation: You can choose fermented soy products, such as natto, a small amount of green and red formulae, and tempeh;
3. Iron supplementation: You can choose vegetables with high iron content, such as black fungus, amaranth, red carrot, endive, etc., with vegetables and fruits rich in vitamin C (bell peppers, kiwifruit, guava, strawberries, etc.) to improve the absorption and utilization of iron.
Dietary supplements such as protein powder, iron, and vitamin B12 can also be used to better meet your body's needs.
Summary:
Meat can provide us with rich nutrients, and female friends are advised to eat more appropriately. Not only can it help you prevent anemia, reduce the risk of fractures, reduce the risk of depression, but also help you lose weight better if you eat right.
Source: Popular Science China