Experts suggest that to eat red meat healthily, the following points should be noted. First, choose red meat with low fat content. Generally speaking, the more delicious the meat, the higher its fat content, because most flavor substances are "stored" in fat, and a sufficient amount of fat is required to give the meat a tender and juicy texture. For example, pork belly, the most popular cut, has a fat content of over 60%.
Second, control the intake of red meat. According to the Chinese Dietary Pagoda, the recommended daily intake of livestock and poultry meat for adults is 1 to 1.5 liang (50-75 grams). The World Cancer Research Foundation has previously suggested that the public's weekly red meat intake should not exceed 500 grams, which means controlling it to within 70 grams per day, or 1.4 liang. Currently, the average daily intake of pork, beef, and mutton among urban residents in China is about 1 to 2 liang, with even more in major cities like Beijing, Shanghai, Guangzhou, and Shenzhen. However, compared to the American average of 4 liang per day, our consumption is relatively healthy. But for certain groups, it is necessary to reduce the intake of red meat. On this basis, it is recommended to mix it with chicken, duck, and fish.
Third, use low-temperature cooking methods more often. A study by the University of Southern California and the California Cancer Prevention Institute found that red meat cooked at high temperatures, especially pan-fried red meat, may increase the risk of prostate cancer by 40%. Therefore, try to choose steaming, boiling, or stewing methods, and avoid frying, grilling, or roasting. In addition to steaming, boiling, and stewing, nutritionists suggest making the meat into a filling for dishes such as buns, dumplings, patties, and meatballs. Furthermore, family favorites like braised pork in soy sauce, spiced beef, and spiced pig's trotters, although they do not use nitrites for curing and are relatively safe, must be made with less salt. Moreover, because braised pork and spiced pig's trotters are high in fat, they should be consumed in moderation. As long as the quantity is controlled, they are safe for regular consumption.
Fourth, when dining out, try to order light and refreshing dishes and avoid pickled and fried foods. If you must order meat, choose stir-fried dishes made with lean meat, such as shredded pork with mushrooms, shredded pork with wood ear, and shredded pork with radish. Try to avoid fatty meats and meats cooked over an open flame, such as braised pork in soy sauce and grilled lamb skewers.
Fifth, buy and eat meat fresh, and do not freeze it for more than a month. It is best to eat meat fresh. Although bacteria do not multiply rapidly in a frozen state, once thawed, meat becomes more susceptible to bacterial growth than fresh meat. Therefore, thawed meat should not be refrozen. The low temperature of the freezer can prevent bacterial multiplication but cannot completely stop the oxidation of fat and protein, nor can it completely stop the deterioration of the meat quality. Therefore, meat frozen in the refrigerator should be consumed within a month.