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Red meat is an essential source of energy for each person's body. However, eating a lot of processed red meat can cause liver diseases. Therefore, processing red meat by steaming or boiling instead of marinating many spices for baking or frying will reduce the risk of liver diseases.
1. What is red meat?
Red meat is meat that has a red color when fresh and does not turn white if cooked. The cause of the red color in meat is due to the oxidants contained in the heme group (a replacement group containing the red iron elements.
Meats of animal origin such as beef, lamb, meat, etc.) pork, veal,...
2. The role of red meat
There are some opinions that red meat brings many harms to health, so it should not be used in the daily diet. However, if you eat red meat in the right way with a reasonable amount, it will bring many benefits to the body such as:
Red meat contains a lot of vitamin B12, which plays a role in DNA production, helps nourish nerve cells and red blood cells. . Especially the B vitamins are very important for pregnant women, if they are deficient, it will affect the development of the baby. Therefore, pregnant mothers need to rationally use red meat to supplement enough vitamin B during this period. Red meat is rich in protein, zinc, iron and beneficial fatty acids such as omega-3 and omega-6. Iron is especially important for girls during puberty and for women of childbearing age. A lack of protein will make the body lack energy to perform daily activities. The zinc content in red meat helps to support the outstanding development of the immune system and prevent the aging process of the body.
Ăn thịt đỏ khoa học và hợp lý giúp cung cấp các dưỡng chất có lợi cho sức khỏe
3. How does processed red meat affect liver disease?
Processed red meat causes non-alcoholic fatty liver disease (NAFLD). This is because processed red meat contains a higher sodium content than usual, combined with the addition of preservatives such as nitrite and long-term high-temperature processing will create chemicals that are harmful to the body. harmful substances called heterocyclic amines (HCAs) that the liver must process.
Eating a lot of processed red meat can also contribute to inflammation and insulin resistance or an inability to respond normally to the hormone insulin, which in turn leads to diabetes. Both inflammation and insulin resistance lead to fat accumulation in the liver, which causes liver disease, even in people who don't drink alcohol.
4. How to eat red meat reasonably?
Eating red meat properly will bring many benefits to the body. Here are the ways to consume and process beef properly:Consuming about 70g of red meat per meal will help you ensure enough nutrients and not harm the body. While there are certain effects, it is undeniable that red meat is a good source of iron, zinc, vitamin B12 and protein. Therefore, red meat should not be eliminated from the diet, but should only be eaten in limited amounts to avoid the risk of disease.
Thịt đỏ chế biến sẵn cần được ăn đúng cách và khoa học
To eat red meat properly and effectively, avoid health hazards, you should:
Process red meat by steaming or boiling,... instead of marinated dishes with lots of spices to grill or fried. At high temperatures or in contact with fire, the protein will be denatured, creating many harmful by-products. On the other hand, when using burnt barbecued meats, it can create carcinogenic agents due to overcooking at high temperatures. Processed red meats for immediate use such as bacon, sausages, cold cuts... if consumed more than 50g per day, the risk of cardiovascular disease and diabetes is higher than usual. When using red meat, it should be eaten with green vegetables to help the body accelerate the elimination of toxins and fat from the body. Green vegetables have the effect of helping to supplement fiber and reduce the harmful effects of red meat on the body.
In short, eating a lot of processed red meat is the cause of inflammation, insulin resistance or liver diseases. Therefore, you should cook red meat by steaming or boiling instead of marinating many spices for baking and frying to help protect the health of your family.
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References: webmd.com, ncbi.nlm.nih.com, healthline.com
