Nutritionists suggest that an important principle to follow when eating meat is that eating poultry meat is better than eating poultry meat, and eating fish is better than eating poultry meat. Generally speaking, there is a rule that eating light meat is more nutritious than eating dark meat. So eating fish and shellfish is more nutritious than poultry. And poultry is more nutritious than beef, sheep and pork.

Health diagnosis

A six-year study conducted by Harvard University found that women who eat about 142 grams of red meat every day have a higher risk of colon cancer than women who eat less than 28 grams of red meat every month, and the higher the intake of red meat, the greater the risk of cancer! Laboratory studies have confirmed that heterocyclic amines in cooked meat are carcinogenic to human breast and colon, and a variety of heterocyclic amines are produced on the surface during barbecue, roasting and frying, which are known carcinogens. An epidemiological survey in Britain believes that meat intake is indeed related to the increased risk of breast cancer. Many research data prove that the intake of meat (especially red meat) and processed meat food is a clear risk factor for colorectal cancer, prostate cancer and pancreatic cancer.

Among red meat, pork has the lowest protein content and the highest fat content. Even for "lean meat", invisible fat accounts for 28%. More importantly, the fatty acids in meat are mostly saturated fatty acids, and the content of unsaturated fatty acids is very low (for example, beef accounts for 6.5% of the total), while the content of unsaturated fatty acids in fish is high (10% ~ 20%), and saturated fatty acids are easy to deposit cholesterol on the coronary artery wall. Therefore, some patients with cardiovascular diseases and hyperlipidemia who need to limit fatty acid intake should never think that eating "lean meat" is safe.

Cultivate good habits

The report of the World Cancer Research Foundation suggests that if the diet must contain red meat, its calories should be less than 10% of the total daily calories (that is, the daily intake of red meat should be limited to less than 80 grams). The most effective way is to use white meat (fish, chicken, duck) instead of red meat.

In addition, it is best to cook and stew, and try not to eat roasted, smoked and salty meat products, which can prevent cancer.

Life tips

I often see the older generation say to their children, "Be good! Eat more fish, and you will be smart if you eat fish! " It's true, fish. The content of this kind of protein is about 15 ~ 24%, and the protein absorption rate is very high, about 87% ~ 98% will be absorbed by human body. Its fat content is less than that of livestock meat, and it contains very special ω-3 series fatty acids.

The proportion of Eskimos suffering from cardiovascular diseases is very low, mainly because their diet contains a large number of marine fish rich in EPA and DHA (both EPA and DHA are high-quality unsaturated fatty acids); A survey in Japan also found that the proportion of residents suffering from cardiovascular diseases in coastal fishing villages is lower than that of mainland farmers. EPA and DHA are two special omega-3 fatty acids in fish, which can reduce blood lipids, especially triglycerides and low-density lipoprotein cholesterol (bad cholesterol), and make platelets less agglutinate, thus having the functions of preventing cardiovascular diseases and strokes caused by thrombosis and protecting the heart.

In addition, fish oil is also rich in vitamins A and D, especially in the liver of fish. Fish also contains water-soluble vitamin B6, B 12, nicotinic acid and biotin. Fish also contains minerals, most obviously lilac fish or sardines, which are good sources of calcium if eaten with bones; Marine fish are rich in iodine, phosphorus, copper, magnesium, potassium and iron.

—— Quoted from Master of Disease Prevention by Yanbian People's Publishing House.