A safe and auspicious New Year The New Year is coming up in a week, and everyone is starting to buy ingredients and prepare for the New Year. Beef is an indispensable meat ingredient on every family's table, beef stew is a home-cooked dish in Chinese food, and fried steak is synonymous with Western food.
In addition to deliciousness, this is related to the unique nutritional advantages of beef, so, what are the nutrients of beef? How can we consume beef healthily?
Nutritional value of beef
Beef is one of the common red meats, with the characteristics of "high protein, high iron, low fat", and the amino acid composition is closer to the needs of the human body than pork. According to the "Compendium of Materia Medica", beef has the effect of "invigorating qi, nourishing the spleen and stomach, replenishing weakness and strengthening, strengthening muscles and bones, reducing swelling and dehumidification". Eating beef in cold weather is beneficial to the effect of warming the stomach and keeping out the cold.
1. Iron elementBeef is rich in heme iron, which is easily absorbed by the body, with an absorption rate of up to 20%, and can also promote the absorption of iron from other foods.
2. ZincZinc is related to growth and sexual maturation, and affects the development of the fetal brain, and the absorption rate of zinc in red meat is much higher than that of plant food.
3. CarnitineThe carnitine in beef is higher than other meats, supporting fat metabolism and helping to build muscle.
4. CreatineCreatine, which is abundant in beef, is important for muscle energy**.
5. GlutathioneBeef contains glutathione, especially in grass-fed beef, which helps with antioxidants and protects the body's immune function.
6. B vitaminsRed meat contains more vitamins B12, B3, B9 and B7, among which vitamin B12 cannot be obtained from vegetarian diets.
4 ways to consume beef healthily
1. Moderate intake and disperse consumptionYou can eat a little red meat every day, at about 1 tael each time, or you can eat it 3 5 times a week, but don't eat too much at once. In addition, cutting large pieces of meat into small pieces, such as shredding, dicing, and slicing, and eating them with other vegetables can not only control your intake, but also help to maintain a balanced diet.
2. Choose lean meat and eat less fatty meatThe main ingredient in fatty meat is fat, which is high in calories and far less nutritious than lean meat. Usually you can choose some fresh lean meat, such as beef tendon meat, tenderloin, etc., and eat less high-fat meat such as fat beef, especially the "three high" people must eat less.
3. Use low temperature cookingWhen cooking red meat, try to use low-temperature methods such as steaming and boiling, and reduce frying, frying, and grilling. The muscle fibers of red meat are thick and hard, and chopping and eating them is more conducive to the digestion and absorption of nutrients.
4. Pay attention to balanced nutritionMeat, fish, milk, eggs and other foods are rich in protein, and various fresh vegetables and fruits are rich in vitamins and inorganic salts.
Some people can eat more red meat according to their physical condition. For example, some people with protein malnutrition, anemia, and low blood pressure need to eat some red meat to supplement nutrition; Women have blood loss due to monthly menstruation, and the ** standard of iron is higher than that of men, so it is recommended to eat some red meat frequently.