If you ask what food can make you full of blood and happiness after eating it? Many people will definitely say meat! It’s meat!!! Still meat!!! And the meat of the red meat is the heart of many people: whether it is a piece of braised meat to the right good, put into the mouth a gentle sip will melt; or a skewer of slightly crispy charcoal grilled sausage, the aroma of grease rippled in a 10-meter radius of the air, so that people passing by are subconsciously gulp; red meat can always be a variety of titillating gesture to stimulate the nerves of the food, so that people can not stop. Red meat, beautiful, but some fatty red meat fat content, high energy density, too much intake often increases the risk of obesity, cardiovascular disease and the occurrence of certain tumors. So, red meat, the “goblin”, in the end is the food “life”, or health “killer” it? How much red meat do Chinese people eat every day? Farewell to the period of material scarcity, nowadays, meat is no longer difficult to obtain, but appears on people’s table in various forms every day. According to the data of China’s Nutrition and Health Survey, the meat intake of Chinese residents has been increasing year by year: from 2010 to 2012, the national average daily intake of animal food per standard person was 137.7 grams, including 75.0 grams of animal meat, accounting for 54.5% of the total animal food intake; among animal meat, the proportion of pork intake is the largest, as high as 85.7% (64.7% of pork). 85.7% (64.3 grams of pork and 8.2 grams of other livestock meat). What kind of meat is called livestock meat? The most common livestock meat includes the muscles and offal of pigs, cattle, sheep, etc. Red meat includes the muscles of pigs, cattle, sheep, etc. How does “red meat” get its name? It is often called “red meat” because of its darker color, which contains myoglobin, a protein that contains hemoglobin and is dark red. In terms of nutrition, the protein content of red meat is generally 10% to 20%, with beef and lamb content higher, up to 20%; pork is lower, generally about 13.2%; the amino acid composition of red meat protein is also closer to human needs, is a high-quality source of protein. Currently, the Chinese Nutrition Association recommends that adults consume an average of 40~75 grams of livestock and poultry meat per day. Red meat certainly has an important position on our table, and its nutritional value is obvious to all. However, the high average intake of national people is worrying, and many research results also make people afraid to gorge themselves easily. Red meat plays a “bad role” 1, red meat and diabetes The intake of more red meat and poultry is associated with a significantly increased risk of type 2 diabetes. Researchers at the Duke National University of Singapore School of Medicine studied 63,257 adults aged 45 to 74 and found that higher intake of red meat and poultry meat significantly increased the risk of diabetes, while intake of fish or shellfish had nothing to do with it. The risks associated with red meat and poultry can be “offset” by replacing fish or shellfish. A recent study showed that an additional 50 grams of processed meat per day was associated with a significant increase in fasting blood glucose, and an additional 100 grams of unprocessed red meat per day was associated with a significant increase in fasting blood glucose and insulin concentrations. Another systematic review has shown that a pre-pregnancy diet rich in red and processed meats is associated with a significantly increased risk of developing gestational diabetes. Why do red meat and poultry play such a “bad” role? The researchers explored further and found a dose-dependent positive association between the iron content of meat and the risk of diabetes, i.e., the higher the iron content, the greater the likelihood of diabetes. After correcting for dietary heme iron content, the correlation between poultry intake and diabetes risk disappeared, but the correlation between red meat intake and diabetes remained, suggesting that other chemicals in red meat may have contributed to the increased risk of diabetes. 2, red meat and gout Animal offal and meat can cause elevated blood uric acid and increased incidence of gout. A prospective cohort study by Choi et al. in 2004 that included 47,150 men without a history of gout found that the relative risk of gout in the highest quintile of meat intake was 1.41% greater than in the lowest quintile. in short, the group that ate the most meat had a 41% increased risk of gout compared to the group that ate the least meat. The 3rd US National Health and Nutrition Examination Survey also showed that among 14,809 respondents aged 20 years or older (6,932 men and 7,877 women), increased meat intake was associated with elevated blood uric acid levels, with an average increase of 4.8 mg/L in blood uric acid levels for those in the highest quintile of meat intake compared to those in the lowest quintile, while there was no correlation for poultry intake. It turns out that animal offal and meat are not only rich in purines, the “raw material” for uric acid synthesis, but also in saturated fatty acids, which are positively correlated with insulin resistance and can reduce uric acid excretion from the kidneys. The increased synthesis and decreased excretion also leads to an increase in blood uric acid. Therefore, the 2012 American College of Rheumatology (ACR) Guidelines for the Management of Gout state that gout patients should avoid eating purine-rich offal (such as pancreas, liver, kidney) and limit the intake of meat such as beef, lamb and pork. 3. Red meat and cancer Red meat and processed meat products increase the risk of colorectal cancer. The World Cancer Research Foundation (WCRF) organized 22 experts from 10 countries to analyze about 800 research reports on the association between meat diet and cancer. The results found that people who regularly consumed red meat and processed meat products (including pork, beef, lamb and sausage, ham, jerky, canned meat, etc.) had a significantly increased risk of colorectal cancer compared to those who ate little or none, and the risk increased with intake. Sausage, ham and bacon can cause colorectal cancer In 2015, the International Agency for Research on Cancer (IARC), which is part of the World Health Organization (WHO), released a report that classified processed meat products such as sausage, ham and bacon as “carcinogens” (Group 1 carcinogens) and concluded that there is sufficient evidence that they cause colorectal cancer in humans; and classified Red meat such as beef, lamb and pork are classified as “more likely carcinogens” (2A carcinogens), and it is believed that red meat may be associated with colorectal cancer and even pancreatic and prostate cancer, but this relationship cannot be confirmed yet. 4. Red meat and male mortality Excessive intake of animal meat can increase the risk of all-cause mortality in men. A 2014 meta-analysis examined the relationship between meat and all-cause mortality, including seven cohort studies of populations in the United States, Europe, the United Kingdom, China, Bangladesh, Japan, and South Korea, enrolling 144,417 people and resulting in 156,945 deaths. After adjusting for age, smoking, alcohol consumption, and BMI, while no association was found between livestock meat intake and all-cause mortality in the entire population, livestock meat was found to increase the risk of all-cause mortality in men by gender stratification. Men who regularly consumed red meat, especially processed red meat, had a significantly increased risk of death, with a 13% risk of death for those who consumed unprocessed red meat daily, and a 20% risk of death for those who consumed processed red meat (such as hot dogs or bacon) daily. What are the “bad elements” in red meat? What health “killers” are hidden in red meat? Current research has focused suspicion on the following components: 1. fat Compared to fish and poultry, red meat contains more saturated fatty acids. Increased dietary saturated fatty acids are associated with increased insulin resistance and decreased uric acid excretion through the kidneys. Dietary saturated fat can also affect blood lipid levels and aggravate atherosclerosis. At the same time, fat itself can impede the excretion of uric acid by the kidneys, leading to both obesity and metabolic disorders. Both the WHO and the Dietary Reference Intakes for Chinese Residents 2013 Edition recommend that the intake of saturated fatty acids should be less than 10% of total dietary energy. Although some studies have pointed out in recent years that fat and saturated fatty acids are not related to atherosclerotic cardiovascular disease, there is currently no change in WHO’s guidance for the public. 2, Trimethylamine oxide Red meat is one of the main sources of L-Carnitine (L-Carnitine); L-Carnitine is broken down by bacteria in the intestine to form Trimethylamine-N-oxide (TMAO). Scientists from the University of Leicester recently found that patients with acute heart failure usually have high levels of TMAO in their bodies, and that red meat is a major source of this metabolite. The scientists examined carnitine and TMAO levels in omnivores, strict vegetarians, and vegans, analyzed cardiac assessment reports from 2595 patients, and also explored the effects of carnitine-rich foods on cardiac function in mice models. The results found that TMAO was able to alter cholesterol metabolism in multiple ways – this presented the mechanism by which TMAO promotes atherosclerosis and explains why it allows heart disease to progress. 3, heme iron To supplement iron, “blood”, than spinach, dates and other non-animal food, the most effective way or eat red meat. The iron content in red meat is high, and bivalent heme iron, easily absorbed and utilized. But consuming too much heme iron may also pose health risks. A study from the Indiana University School of Public Health found a strong correlation between blood matrix iron and lethal coronary heart disease: heme iron depletion was associated with a 57% increased risk of coronary heart disease; at the same time, the risk was not correlated with non-heme iron derived from plant and other non-meat foods. Heme iron can also be carcinogenic. It triggers colorectal cancer through lipid peroxidation, cytotoxicity of metabolic waste fluids, or both, inducing excessive proliferation of colonic mucosal cells and the formation of harmful alkenaldehydes that attack the epithelial cells of the colorectum. In processed meat products, heme iron is decomposed by pearl proteins and forms free state nitrosated heme iron in the presence of nitrite, which is even more toxic. “It is true that red meat is guilty of the “original sin”. But some of our cooking methods, such as deep-frying, smoking, curing, although the meat brings a unique flavor, is not also in the “evil-doer” it? 1, smoked Smoked meat has a unique flavor, can promote appetite, is a favorite food. However, smoked meat is made from smoke generated by incomplete combustion of wood, and the smoke used for smoking contains more than two hundred compounds, some of which have been shown to have carcinogenic effects, such as cyclic aromatic hydrocarbons and formaldehyde; they can contaminate food during the smoking process and increase the risk of tumor development. In 2012, Bonequi et al. analyzed six case-control studies and showed that smoked meat increased the risk of gastric cancer by 64%. The results of studies on smoked meat and esophageal cancer are not entirely consistent, but after a comprehensive evaluation, it was concluded that smoked meat can increase the risk of esophageal cancer; a case-control study in 2009 showed that those who consumed 40-258 g/day of smoked meat had a 63% increased risk of esophageal cancer compared to those who consumed 10 g/day. 2. Curing Cured meats, in addition to using more salt in processing, sometimes include sodium nitrite – which is used to help process meat products to show a nice pink color, control the risk of proliferation of Clostridium botulinum, extend shelf life, and produce a unique flavor. In addition to artificial additions, dimethyl nitrites may also be produced during the curing process. Both of them may be converted to carcinogenic dimethylnitrite in the body, and excessive consumption predisposes to increased chances of digestive tract carcinogenesis. Jakszyn et al. summarized all published cohort and case-control studies from 1985-2005 and analyzed the relationship between nitrosamines and esophageal and gastric cancers. The results showed that gastric cancer was associated with the intake of nitroso compounds. 3.Frying and grilling Many people like pickled and smoked foods because of their special flavor. Some people also love fried and grilled foods because of their charred taste. After the food is fried and grilled, it is easy to produce benzpyrene – this kind of polycyclic aromatic hydrocarbons is a very clear carcinogen. Recent case-control studies have shown a strong association between benzpyrene exposure and the risk and malignancy of breast cancer, colorectal cancer and glioma. So it seems that to eat red meat healthily, it is more appropriate to steam, boil, stir-fry and stir-fry cooking methods. 5 Tips for Healthy Eating Red Meat Seeing this, some people are going to talk about “meat”. In fact, this is not necessary: not only red meat, as long as the food is fresh and hygienic, there is no saying that you can not eat, red meat increases the risk of certain diseases is limited to “long-term” and “large” intake. According to WCRF data, eating more than 500 grams of red meat per week increases the risk of bowel cancer, so the daily intake of less than 70 grams of red meat is still within the “safe line”. This recommended amount is exactly in line with the recommended daily intake of meat (40-75 grams) in the “Dietary Pita for Chinese Residents”. At the same time, red meat is also a huge “treasure trove” and an excellent source of many essential nutrients such as high-quality protein, B vitamins, zinc and iron hemoglobin. So, healthy eating red meat, what to pay attention to? 1, appropriate to limit intake, scattered consumption It is recommended to consume no more than 500 grams of red meat a week, and do not need to eat every day. If consumed, try to spread out in the three meals a day, to avoid concentrated consumption. Animal meat can be replaced by poultry and fish can be replaced, but not with animal meat instead of other meat. 2, to understand the weight of ingredients, so that it is easy to master when cooking On the one hand, to have a basic understanding of the weight of ingredients, such as three fingers wide piece of lean meat (moderately thick and thin) is about 1 tael (50 grams). On the other hand, so that those who eat it can take the initiative to control the intake, cut large pieces of meat into small pieces before cooking, or cut into slices or shreds to cook, less to do large steaks, braised meat, etc.; cooking large pieces of meat before eating is best divided into small pieces before eating, small portions is a good way to ensure food diversity and control the total intake. 3, eat fresh meat, less processed meat, more steamed, less grilled and fried Buy fresh and sanitary meat, less processed meat products. To try to avoid high-temperature barbecue, open fire charcoal grill and other meat products; meat in the grill or fried, due to the high temperature, nutrients are destroyed, and may even produce carcinogens, contaminated food, affecting human health. 4, when dining out to reduce meat intake When dining out, many people will unconsciously increase the intake of animal food. In this regard: we should recognize the disadvantages of dining out, try to reduce the number of meals out; if dining out, order meat and vegetarian meals to match, mainly light, try to use fish and soy products instead of livestock and poultry. 5, both to drink soup, but also to eat meat The residents of the southern region of China have the habit of drinking soup and abandoning meat stew. This way of eating not only can not make full use of the nutrients in the food, but also cause a great waste of food resources. In fact, the nutritional value of meat is much higher than soup. If you are a person with high uric acid, you can choose to eat meat and abandon soup to reduce purine intake. Recognize the health risks of long-term excessive intake of red meat, choose the right cooking and consumption methods, health and delicious can also be achieved.