Who has a healthier body than those who often eat meat or those who never eat meat? To tell you the truth

I don't know when "eating less meat" has become a healthy trend. Especially the older generation, they believe that 'it's better not to eat meat at night', but is this really the case?Many people think that eating meat at night will lead to overnutrition, and with less exercise, they will easily gain weight, resulting in "high fat, fat and fat"

I don't know when "eating less meat" has become a healthy trend. Especially the older generation, they believe that 'it's better not to eat meat at night', but is this really the case?

Many people think that eating meat at night will lead to overnutrition, and with less exercise, they will easily gain weight, resulting in "high fat, fat and fat". At first glance, this may sound reasonable, but in reality, these ideas are not very comprehensive.

As people age, their metabolic capacity decreases. In order to prevent and control various chronic diseases such as hyperlipidemia and hypertension, it is indeed necessary to eat less animal meat. But if overcorrected, completely avoiding meat can lead to a series of problems due to a lack of nutrients.

1. Lack of protein

Meat is the main source of protein supply, and protein is the main carrier of life and the raw material that makes up various cellular tissues in the human body. Without it, people's skin, bones, muscles, and brain will all have problems.

For elderly people with decreased physical function, a lack of protein may lead to osteoporosis, muscle atrophy, indigestion, accelerated skin aging, and even Alzheimer's disease.

2. Causing anemia

WHO estimates that 23.9% of people over the age of 60 suffer from anemia, with nutritional deficiencies accounting for more than half, such as iron deficiency and vitamin B12.

Many studies have shown that anemia can seriously reduce the quality of life of patients, and even mild anemia may cause long-term fatigue, mental distress, joint pain, and difficulty breathing. Moderate and severe anemia are closely related to acute myocardial infarction, decreased cognitive ability, and high mortality rate.

3. Accelerate muscle loss

Around the age of 40, a person's muscles begin to lose, and the rate of loss increases as they age.

Muscle loss often increases the risk of osteoporosis, which means that sometimes a small bump can cause fractures, falls, and even life-threatening injuries. According to statistics,Every year, there are millions of elderly people over 60 years old in China who experience fractures due to accidental falls.

20% of the muscle tissue in the human body is composed of protein. If meat intake is insufficient for a long time, the lack of protein will exacerbate the rate of muscle loss.

So for people who are slightly older, it is best to eat some meat with every meal, but the premise is to eat meat scientifically.

1. Eat a certain amount

The "Dietary Guidelines for the Elderly in China (2022)" suggest that the elderly should consume a certain amount of meat and soybean food every meal, with a daily intake of 120-150g, including 40-50g of fish and poultry meat. It is also recommended to drink 300-400ml of milk and its dairy products every day to supplement protein.

2. You need to eat more of these two types of meat

Fish meat has high protein content and low fat content. Its rich unsaturated fat acid is conducive to accelerating cholesterol metabolism, preventing lipid deposition, and to some extent, can help reduce blood lipids.

At the same time, the connective tissue fibers of fish are relatively low, and the soft meat is also easy to digest, making it a good choice for elderly people with decreased chewing and swallowing ability.

Lean meat also contains high levels of protein, with around 20 grams of protein per 100 grams of lean meat. Therefore, you can eat two finger sized lean meat with one meal to supplement your daily protein needs.

1. Processed meat

Processed meat, such as ham products, cured products, smoked and roasted products, has been listed as Category 2A carcinogen (with cancer risk) by WHO.

This type of food has a high content of saturated and trans fatty acids, and a large amount of nitrate or nitrite is often added during the production process. Once consumed excessively, it can lead to various diseases such as cardiovascular disease, colon/rectal cancer, and prostate cancer.

2. Fried meat

When frying food at high temperature, the fat in meat is very easy to produce benzopyrene (first grade carcinogen) after oxidation decomposition and other reactions. Eating too much of this stuff may exacerbate the canceration of organs and tissues such as the skin, lungs, and bladder, leading to malignant tumors. Moreover, it can also harm the next generation, causing serious consequences such as embryonic malformations and even fetal death.

Overall, meat is not a fierce beast, and both young and elderly people should eat it. It is best to have some with every meal. Eating meat scientifically is essential for balanced nutrition and good health.

References:

[1] Zhu Chongmei. Random talk on the nutrition and health effects of fish meat [J]. Henan Fisheries, 2000:38

[2] Chunying. Protein is a Raw Material for the Human Body [J]. Modern Health Preservation, 2012:60-62

[3] Liu Dengyong, Wei Fashan, Gao Na. Research progress on the relationship between intake of red meat and processed meat and human health [J]. Meat Research, 2015, 29 (12): 29-34

[4] Ma Zuolin, Yang Yayuan, Yu Qunli. Research progress on the risk of human cancer caused by excessive intake of red meat and processed meat [J]. Meat Research, 2015, 29 (12): 12-16

[5] Zhang Xiaodan, Liu Hongbin, Xu Qian, Zhu Jie, Shi Yun, Li Qinyun. Research progress on anemia in elderly people in long-term care institutions [J]. Beijing Medical Science

[6] Sun Yanming. Ensure sufficient intake of animal based foods per meal [N]. China Consumer Daily, December 28, 2022

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