How much meat can we eat each day?
How much meat should we eat each day? That's a question many housewives ask themselves in order to ensure their family's nutrition is adequate and that their diet has the least negative impact on their health.
150g of meat or more?
Ms. Ngoc Anh's family (Bien Hoa, Dong Nai) has four people, all of whom are of working age, so every day she goes to the market to buy a kilogram of pork, or something equivalent.
As for chicken and duck, she had to buy double the amount to have enough for a meal. When she shared this with other housewives, they complained that her family consumed too much meat, which they feared would be bad for their health.
She tried reducing meat in their meals for a few days, but the whole family complained they weren't getting enough to eat. She didn't know what to feed them instead of meat, and how much meat was appropriate for them to eat each day.
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| How much meat can we eat each day? |
Mr. Nguyen Tien (Ha Giang) also lamented that his whole family loves eating beef, buffalo, pork, dog meat, etc. He used to know that eating meat provided energy to withstand the cold winter. But now he hears that eating too much meat isn't good for the body, and that red meat can easily cause many diseases. He doesn't know why, so he's advising his wife to calculate how much meat they can eat each day and how to eat it in a way that's good for their health.
At a seminar on high cholesterol in Vietnam, scientists found that urban dwellers' habits of eating a lot of meat and little vegetables are increasing the risk of diseases such as kidney disease, gout, obesity, arthritis, gallstones, cardiovascular disease, liver disease, diabetes, and many other consequences such as rapidly increasing cholesterol levels, high blood pressure, increased pressure on the liver and kidneys causing them to work overtime, unable to filter out all waste products, and increasing the risk of cancer.
Associate Professor Dr. Nguyen Duy Thinh (Institute of Food Technology Research) stated that, according to nutritionists, meat, being a protein-rich food, should not be consumed in excessive amounts. Answering the question of how much meat one should eat per day, he suggested that no more than 150 grams of meat per day should be consumed, applicable to all types of meat.
"The disaster" from meat
From 2007 to 2010, the National Institute of Nutrition surveyed the prevalence of high cholesterol in adults in Hanoi, Ho Chi Minh City, rural areas, mountainous regions, and midland areas. The results showed an increase in high blood lipids, especially cholesterol (a substance that forms cell membranes, balances hormones, and produces vitamin D), related to diet.
In urban areas, the rate of people with high cholesterol levels reaches 44.3% (compared to 29% in other regions), leading to many health risks, especially atherosclerosis, hypertension, and stroke... which are only detected when complications arise or through blood tests, making them very difficult to address.
Consuming more than 160g of red meat per day increases the risk of colorectal cancer by 33% compared to those who eat less than 20g of red meat per day. This also increases the risk of cancer, diabetes, high cholesterol, and obesity, as iron and meat preservatives are potential carcinogens in the digestive system.
How to eat different types of meat
Associate Professor Dr. Nguyen Duy Thinh shared that many studies have discussed the question of how much meat one should eat each day. According to nutrition researchers, an average person should not eat more than 300-500g of red meat (beef, pork, veal, etc.) per week. Ideally, it should only be eaten twice a week (serving 100-150g per serving, depending on weight and fat level to adjust accordingly), and it is best to boil or stew the meat.
Chicken should only be eaten 3 times a week, in quantities not exceeding 150g per day.
Pork should only be eaten 3 times a week. Avoid eating pork with beef, goat liver, or soybeans, as they may be incompatible.
Chicken and other white meats should only be eaten 3 times a week, in quantities not exceeding 150g per day. Avoid eating chicken with perilla, garlic, raw onions, dog meat, dog liver, plums, etc.
Beef is rich in calories, protein, and nutrients. When eating beef, avoid combining it with seafood, pork, soy products, tea, etc., as these foods are incompatible with beef.
Lean meat should not be consumed in excessive amounts daily as it can increase the risk of cardiovascular disease, atherosclerosis, etc. British scientists have proven that eating too much lean meat is even more dangerous than fatty meat, because lean meat, when cooked, produces cysteine, a substance that damages genes and causes cancer, especially colorectal cancer.
Fatty meat is high in fat, and eating too much of it is not good for your health, especially for cardiovascular health, leading to high blood cholesterol and atherosclerosis.
Note that when preparing meat, avoid overly fatty sauces and avoid grilling the meat (using charcoal or an oven).
According to the advice of scientists and nutritionists, each person should not eat more than 150g of meat per day (including all types of meat). However, it is advisable to reduce pork consumption and replace it with poultry.
You should eat less lean meat. Replace meat with legumes and legume products – which are valuable sources of protein, plant-based fats, antioxidants, anti-cancer properties, and regulate cholesterol metabolism… In particular, the active compounds in legumes can inhibit the development of the carcinogen cysteine.
Encourage the consumption of poultry and fish. Fish is rich in fatty acids, which are good for cardiovascular health. Eating fish three times a week provides omega-3 fatty acids, protecting the heart.
Consuming 400g of green vegetables and fruits daily can halve the risk of cardiovascular disease and high cholesterol. Prioritize foods like garlic, green tea, ginger, and tomatoes.
According to Gia dinh.net
