Introduction: Protein is an essential component of the body and the primary material for human tissue renewal and repair. It is widely found in both animal and plant-based foods. On average, healthy people need 44-45 grams of animal protein daily. In addition to being obtained from livestock, poultry, and fish, animal protein can also be supplemented through eggs, milk, and other sources.
Livestock meat refers to the muscle, internal organs, and products of livestock such as pigs, cattle, and sheep. Most livestock meat is red meat, with its color coming from the myoglobin it contains. Red meat provides high-quality protein, fat, and is rich in minerals (especially iron, an excellent source of dietary iron) and vitamins (B1, B2, A, D, etc.). Red meat has a high rate of digestion and absorption, a strong satiating effect, and can be processed and cooked into a variety of delicious dishes.
Red meat has a high fat content, containing a high amount of saturated fat. Pork has the highest fat content, followed by lamb, and then beef. Even in lean meat, the fat content is still quite high. In the diet, animal fat mainly provides energy. Excessive energy intake increases the risk of obesity and chronic diseases. Epidemiological studies have found that consuming an extra serving of about 85 grams of red meat per day increases the risk of developing chronic diseases such as colorectal cancer, coronary heart disease, diabetes, and gout, and can increase the risk of premature death by 13%. The World Cancer Research Fund recommended in 2007 that people's weekly red meat intake should not exceed 500 grams, and processed meats such as ham, bacon, and sausages should be avoided.
Braised Beef with Carrots
In nutrition, meat with fine muscle fibers, low fat content, and a high proportion of unsaturated fatty acids in its fat is called white meat. White meat foods provide abundant protein, have low fat content, and are less likely to cause the "three highs" (high blood pressure, high blood sugar, high blood lipids). White meat includes poultry and seafood.
Poultry includes the muscle, internal organs, and products of chickens, ducks, geese, quails, pigeons, etc. Poultry is characterized by high protein, low fat, and low cholesterol, and is also a good source of trace elements. Compared to livestock meat, poultry is more tender in texture, has a more delicious flavor, and is easier to digest.
Seafood includes fish, shrimp, crabs, and shellfish. Its rich protein, low cholesterol, and various trace elements make it superior to other types of meat for human health. Inland residents usually have more contact with freshwater fish, shellfish, and shrimp, but compared to these, seafood has higher nutritional value. For example, the well-known deep-sea fish oil, dried shrimp skin rich in calcium, seaweed rich in iron, oysters rich in zinc, and shellfish rich in selenium.
In daily diets, the elderly should eat more "white meat" that is low in fat and calories, and less "red meat" that is high in fat and provides more energy, in order to achieve a balance between health and taste.
Cold-dressed Seaweed Salad
Eggs include chicken eggs, duck eggs, goose eggs, quail eggs, etc., and mainly provide high-quality protein with a very high rate of digestion and absorption. Among them, chicken eggs contain a complete and rich variety of amino acids and are the protein whose amino acid pattern is closest to that of human protein. The fat in egg yolks is mainly unsaturated fatty acids, in an emulsified state that is easily absorbed by the body. Egg yolks contain almost all types of vitamins and various mineral elements.
Although eggs are highly nutritious, they should be consumed in moderation and not eaten excessively. The nutritional value of "free-range eggs" is not fundamentally different from that of regular eggs, but their yolk cholesterol content may be higher, so cardiovascular patients should consume them with caution. Eggs should not be eaten raw, as raw consumption may not only lead to infection by pathogenic microorganisms but also hinder nutrient absorption due to substances like anti-trypsin. Additionally, eggs should not be eaten with milk, and it is not advisable to beat eggs into soy milk, as this will not only reduce the nutritional value of the eggs but also have adverse effects on the body.
Dairy products are high-quality natural foods with a complete and well-proportioned variety of nutrients, which are easy to digest and absorb and have high nutritional value. They contain rich nutrients such as high-quality protein, fat, lactose, and calcium. Dairy products are ideal foods for middle-aged, healthy adolescents, infants, the elderly, and patients. Different types of dairy products are suitable for different populations; for example, skim milk is suitable for the elderly and people with high blood pressure, and high-calcium milk is suitable for people with moderate to severe calcium deficiency, children, the elderly, and those with insomnia. Currently, the consumption of dairy products among residents in our country is significantly lower than the recommended intake, so we should consume more dairy products and their by-products.
Homemade Yogurt
Creaming
Fresh corn cake
Red bean crotch