Chinese people consume less beef and mutton, and more lean pork. Braised spare ribs and shredded pork with green chilies are classic home-cooked dishes. Li Baihua, director of the Nutrition Department at Peking University Third Hospital, explains that compared to beef and mutton, the nutritional advantage of lean pork lies in its rich content of B vitamins, which can regulate metabolism, maintain the health of skin and muscles, enhance the function of the immune and nervous systems, promote cell growth and division, and prevent anemia.
Chinese people also use a variety of cooking methods for lean pork, such as boiling, stewing, stir-frying, and deep-frying. In fact, stir-frying pork is the most nutritious method. This is because the B vitamins in pork are water-soluble. If braised or stewed, the nutrients are more likely to be lost in the broth. Furthermore, the longer cooking time for braising and stewing results in even greater loss of nutrients.
Li Baihua reminds us that lean pork contains a relatively high amount of saturated fatty acids, and excessive consumption can easily lead to obesity and increase the risk of some chronic diseases. Therefore, according to the dietary guidelines, it is best for adults to consume about 50 grams of lean meat per day. When choosing lean meat, try to select pork tenderloin, which has the lowest fat content. Pork belly has the highest fat content and is more suitable for braising and stewing, as it tastes more flavorful. The pork shoulder has more fat than the pork rump, and the pork rump and tenderloin are most suitable for stir-frying.
When stir-frying, it is best to pair it with vegetables high in dietary fiber, which can more easily promote intestinal peristalsis and reduce fat absorption. For example, celery, spring bamboo shoots, and winter bamboo shoots are all great pairings for stir-fried shredded pork.