The doctor reminded that in fact, many red meats, especially beef, are rich in precious nutrients that white meats do not have. If you blindly avoid all red meat groups, it may lead to anemia and immune disorders in the long run.

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[Health Channel/Comprehensive Report] In recent years, health awareness has risen. Many people often think that white meat is healthier and red meat is less healthy when choosing meat. Is this really true?

The doctor reminded that in fact, many red meats, especially beef, are rich in precious nutrients that white meats do not have. If you blindly avoid all red meat groups, it may lead to anemia and immune disorders in the long run.

Therefore, it is recommended to eat both red and white meat, and not to overdo anything, so that a balanced intake is the most ideal way for health and posture.

Physician Lin Zhiwei of Luzhou Ailin Clinic posted on the Facebook page "Medicine Wei You Wei ~ Physician Lin Zhiwei" that in terms of the functions of exercise and daily life, muscle fibers are mainly divided into two categories:

Please read on...

Red muscle fibers:

responsible for prolonged, repetitive, but less contractile activities; for example, the calf muscles used for walking are characterized by high oxygen consumption and high myoglobin (hence the red color).

White muscle fibers:

responsible for explosive, instantaneous, and extremely contractile activities; for example, the pectoralis muscle used for power presses, which is characterized by anaerobic energy consumption and low myoglobin (so it appears more white).

Lin Zhiwei said that a simpler classification rule is that those with four legs are usually red meat, and those with two legs or no legs (seafood) are usually white meat; common examples of red meat are beef, pork, mutton, etc. Examples of white meat are chicken, turkey, benthic fish, duck and the like.

As for seafood, Lin Zhiwei emphasized that seafood, especially fish, is more complex and is mainly divided into benthic or migratory groups. From the perspective of common migratory fish such as tuna, sardines, mackerel, saury, etc., because the fish species themselves change with the seasons Due to the long-distance migration, its meat is more stamina and red muscle, which belongs to red meat; while bottom-dwelling fish such as flounder, snapper, shark and swordfish belong to white meat.

Lin Zhiwei further said, but there are exception groups, which either look red or red meat, and white meat is white meat; for example, common salmon is classified as white meat because of its high proportion of white muscle fibers (red because the crustaceans eaten by salmon contain Astaxanthin, although salmon itself is also a migratory fish); chicken breasts belong to white meat, but chicken legs are mostly red meat fibers (long-term endurance muscle group), so there are differences in different parts.

Red meat is not without merit White meat and fish are not without flaws

Lin Zhiwei said that if you read some reports or health guidelines, most of them will continue to emphasize that everyone should eat less red meat and more white meat to avoid body inflammation and related cardiovascular risks. Red meat is even listed by the International Cancer Society as a class 2A carcinogen; But in fact, many red meats, especially beef, are rich in precious nutrients that white meats do not have, such as iron, vitamin B12, zinc, and carnitine (to help metabolize fat).

Blindly avoiding all red meat groups may lead to anemia and immune disorders in the long run.

In addition, all kinds of poultry such as chicken, duck and most of the bottom-dwelling fish and other white meat groups have the advantages of better digestion of fiber and lower saturated fat; taking chicken breast as an example, the protein content per unit is extremely high and a few Nearly free of fat and carbohydrates, it is a dietary stunner for people who are exercising, especially those who want to lose fat; fish, in particular, contains unsaturated fatty acids and rare elements arsenic and selenium that are beneficial to the cardiovascular system, but lacks those micronutrients that red meat has. ; Some deep-sea large fish also have the problem of heavy metal accumulation to be considered.

Balanced intake not excessive is the key

Lin Zhiwei reminded that red meat is not necessarily bad, and white meat is not necessarily perfect and healthy. It is recommended to eat everything and not overdose. A balanced intake of red and white meat from all parties is the most ideal way for health and posture; according to each item Sort the various meats in order:

Good digestibility:

fish > poultry white meat > red meat.

Micronutrient content:

red meat (iron, zinc, B12) > fish (selenium) > poultry white meat.

Saturated fatty acid content:

red meat (less cardiovascular) > fish > white poultry meat.

Unsaturated fatty acid content:

fish > red meat and poultry white meat.

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  • seafood

  • anemia

  • red meat

  • white meat

  • healthy diet

  • poor immunity

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