The dietary structure in our country is based on staple foods such as grains, with animal foods as a supplement. Due to the low-quality protein provided by this dietary structure, the appropriate intake of some animal foods can improve the biological value of protein. In addition, animal foods are rich in fat, which promotes the absorption and utilization of fat-soluble vitamins A, D, E, K, and carotene. If animal foods and cooking oil are long-term tabooed, it may lead to a deficiency of fat-soluble vitamins, which in turn can cause vision problems, impaired blood clotting function, and obstacles in bone growth.
One of the disadvantages of animal foods is their high content of saturated fatty acids. Most nutrition authorities have proposed recommendations for a reasonable ratio of fat intake in the diet, namely, saturated fatty acids: monounsaturated fatty acids: polyunsaturated fatty acids = 1:1:1. The Chinese Nutrition Society recommends that the dietary fat intake for adults should account for 20% to 30% of total calories, of which saturated fatty acids account for about 7%, which also shows that the intake of a certain amount of saturated fatty acids is necessary. The recommended average daily fat intake for Chinese adults is 70 grams, which includes fat from cooking oil, dairy products, eggs, soy products, etc., and 15-20 grams of fat from animal foods, equivalent to about 50 grams of pork (lean and fat) or 100 grams of lamb (lean and fat), or 70-100 grams of beef per day.
At the same time, it is advisable to appropriately increase the intake of seafood or fish, because these foods contain a high amount of unsaturated fatty acids, which is greatly beneficial for preventing and treating cardiovascular diseases. The fat in fish also contains a substance called docosahexaenoic acid (DHA), also known as "brain gold," which is extremely important for activating brain nerve cells, improving brain function, and enhancing memory and judgment.
It should be reminded that patients with liver, gallbladder, and pancreatic diseases should try not to consume animal fat. People suffering from coronary heart disease, high blood pressure, hyperlipidemia, or obesity should not eat or eat less high-fat foods, but can eat some low-fat foods such as seafood or fish in moderation. Although lean meat is good, you cannot eat it without restraint
Lean animal meat is a good source of protein, amino acids, vitamins, and minerals for the human body. It can provide high-quality protein for children's growth and development, and provide nutrients for the recovery of patients with anemia, burns, infections, and trauma. Undoubtedly, the saturated fatty acid content of lean meat is lower than that of fatty meat. However, it cannot be said in general terms that lean meat is a low-fat food. A test of the fat content in 100 grams of animal meat shows: lamb (lean) has 39 grams, pork (lean) has 6.2 grams. The cholesterol content in animal foods is also relatively high. Calculated per 100 grams, lean pork contains 81 mg of cholesterol, lean beef contains 58 mg, and lean lamb contains 60 mg.
The Chinese Nutrition Society recommends that the daily cholesterol intake should not exceed 300 mg. Taking into account the cholesterol from other foods, the daily intake of lean pork for adults should not exceed 100 grams. If a large amount of lean meat is frequently consumed over time, it can also lead to hyperlipidemia, atherosclerosis, and other cardiovascular diseases. Especially for patients with coronary heart disease, high blood pressure, hyperlipidemia, or obesity, the intake of lean meat should not be excessive, so as not to let lean meat become another hidden risk factor. Excessive meat consumption lowers the body's immunity
Fresh and delicious meat broth contains a large amount of purine bases, which are metabolized in the body to produce uric acid. If uric acid accumulates in large amounts, it can damage the permeability of renal capillaries, causing diseases such as gout and poor bone development. Recent studies have shown that excessive meat consumption can lower the body's immunity and weaken the body's resistance to disease.
Lean meat can provide a large amount of high-quality protein. Adults need 60-70 grams of protein per day. According to the requirements of a reasonable diet, in addition to about 35 grams of protein consumed daily from milk, eggs, beans, and staple foods, the remaining 25-30 grams should be provided by animal protein. Therefore, it is advisable to consume no more than 100 grams of animal meat per day. Patients with kidney disease should follow their doctor's advice to limit protein intake. "There are no bad foods, only bad habits." The key to health is to choose food reasonably, combine it appropriately, and maintain a balanced diet.