All Is About Meat
Human nutrients
·
fat
should be 30% of the daily meal, which is for an adult
approximately 65g/day
·
proteins should be15% of the daily meal, which is for an adult
approximately 73-75 g
·
carbohydrates should be 55% of the daily meal,
which is for an adult approximately
268-275 g
·
fibres
·
minerals
·
vitamins
·
water -
an adult needs to drink 8 cups/day
The basic nutrients are consumed in five different food
groups:
·
fruits and vegetables
·
starch
·
meat
·
dairy
·
fat and sugar
Meat, fish, eggs and beans give us proteins, which help to grow and
repair cells. 2-3 servings /day should include one of this group. A
portion is 130g of salmon or 80g of raw meat or 2-3 tablespoons of pulses or 2
tablespoons of nuts.
Red meat supplies iron, which easily absorbed by the body,
vitamin B12, which helps make DNA and keeps nerve and red blood cells healthy
and it also provides zinc, which keeps immune system working properly.
Source
of vitamin B12 in your diet:
In general, red meats (beef, pork
and lamb) have more cholesterol and saturated fat than chicken, fish and
vegetable proteins such as beans. Cholesterol and saturated fat can raise your
blood cholesterol and make heart disease worse. Chicken and fish have less
saturated fat than most red meat. The unsaturated fats in fish, such as
salmon, actually have health benefits. Omega-3 fatty acids, found in fish and
some plant sources, may reduce the risk of cardiovascular disease.
It’s OK to eat red meat as long as you limit the
amount; once a week 70-80g .
Beef provides nutrients like zinc, iron, protein and B
vitamins, and half of the fat found in beef is monounsaturated, the same heart-healthy fats found in
olive oil.
Grass-fed beef is leaner than grain-fed, which makes it lower in total
fat and saturated fat. Grass-fed beef also contains relatively small amount omega-3
fatty acids. You can see red meat contains
numerous vitamins and minerals that are essential for a healthful, balanced
diet. In recent years, however, its reputation has been severely blemished,
with studies suggesting that red meat intake can increase the risk developing colon cancer and Alzheimer’s
disease.
Meat contains a
whole lot of iron which, when eaten in excess, can raise levels of iron in the
brain that may destroy myelin. This disrupts brain communication, and signs of
Alzheimer’s appear. The processed red meat like hot dogs and salami are the
worst may be because their preparation, since charring meat increases toxins
(nitrosamines) that can lead to stomach cancer. Some studies have found
an association with red meat consumption and increased risk of a shortened
lifespan. Eating
meat hardens blood vessels; carnitine content of the red meat may cause
hardening and clogging of the arteries. Researchers found
that increased carnitine levels predicted increased risks for cardiovascular
disease.
Diets
rich in animal products contribute to the increased risk occurrence of obesity
as well as type 2 diabetes. Eating healthier protein sources such as fish,
nuts, and legumes was associated with a lower risk of
mortality.
