Source: CCTV Life Circle
These processed meat products
Do you enjoy it every day?
However, do you know the hidden risks behind them?
This seemingly delicious meat
It hurts the brain and increases the risk of cancer?!
At the end of the article, experts recommend that you eat these two types of meat instead?
Let's take a look with the small circle~
Shi Wenli, China Rehabilitation Research Center, Beijing Bo'ai Hospital, Deputy Chief Nutritionist
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01
Why is processed meat unhealthy?
The ham, bacon, sausages, salted fish, bacon and delicious luncheon meats that we often enjoy are all processed meats. They have undergone multiple processes such as pickling, smoking, and fermentation, which not only have a unique taste, but also carry rich food culture and emotional memories. Every bite is the ultimate temptation for the taste buds, making people want to stop.
However, compared to fresh meat, processed meat products may be harmful to the human body in the following five ways.
1. High nitrite content:
In order to extend the shelf life of processed meat products, nitrites are generally added to the preparation:
● Nitrite promotes inflammation in the body, which is not conducive to brain nerve health.
● After nitrite enters the stomach, it reacts with the protein in the stomach to produce nitrosamines, a carcinogen, which increases the risk of gastric cancer, colorectal cancer and other cancers.
2. Higher sodium content:
In general, processed meat products are high in sodium, while high-salt diets:
● Increased risk of hypertension, which is a high-risk group for stroke and Alzheimer's disease;
● It has certain damage to the gastric mucosa and increases the risk of gastric cancer.
3. Higher fat content:
A high-fat diet increases the risk of Alzheimer's disease and cancer. Studies have shown that consuming 25 grams of processed meat (about 1 slice of bacon) per day increases the risk of Alzheimer's disease, and 50 grams of processed meat (about 2 slices of bacon) per day increases the risk of colorectal cancer.
4. The raw materials are mostly red meat:
In processed meat products, such as ham, bacon, bacon, luncheon meat, sausages, etc., most of their raw materials are red meat, and excessive intake of red meat can also increase the risk of cancer.
5. Other hazardous substances:
Carcinogens such as benzopyrene and heterocyclic amines may also be produced in the process of making processed meat products.
To sum up, it is recommended to consume processed meat products no more than 1~2 times a week, no more than 25 grams each time, about 1 slice of bacon.
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02
In addition to processed meat products
Burnt meat also increases the risk of cancer
When the food is burned, especially when the meat food is burned, most of the nutrients such as vitamins, proteins, and unsaturated fatty acids in the food are destroyed, and the nutritional value of the food is greatly reduced, and carcinogens such as acrylamide, heterocyclic amines, and benzopyrene are generated, which have adverse effects on the body.
Suggestion:
● For barbecue food, don't blindly pursue the "burnt" taste, and grill the food too burnt or even baked.
● If the food is accidentally burned, remove the burnt part before eating.
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03
These two kinds of meat are recommended for you
1. Eat more chicken:
The "Dietary Guidelines for Chinese Residents (2022)" proposes that the average adult should eat 40~75 grams of livestock and poultry meat (raw weight) per day, which can be divided into two types: red meat and white meat. Compared with red meat, such as pork, beef, mutton, etc., chicken in white meat, in addition to chicken skin, has a lower fat content, especially saturated fatty acid content, than red meat, and is rich in protein, so you can choose more daily.
2. Eat more fish:
Fish meat is low in fat and rich in Omega-3 polyunsaturated fatty acids, which can help lower lipids and protect cardiovascular health. At the same time, the fiber of fish meat is delicate, especially for the elderly with poor chewing and digestive function, and it is better absorbed.
Suggestion:
Consume 40~75 grams of aquatic products per day, or eat fish twice a week.