How many grams of meat do you need. How much meat a day can you eat so as not to get cancer. Workers doing very hard work

It just so happened that all people are divided into two opposite camps - those who eat meat and other animal sources of protein and those who prefer to eat plant origin. Most avid meat eaters cannot imagine a day without this protein product, but they have also probably heard more than once about supposedly harmful effects meat on our body. We suggest that you finally find out how often you need to eat meat in order to be healthy.

Meat every day is a lot or not

A lot or a little - the concepts are very relative, so let's pay attention to specific numbers. On average, an adult needs 1 gram of protein per kilogram of body weight. People who exercise regularly physical labor or leading active image life, can afford to double that amount, but no more.

It is also important to remember here that we get protein not only from meat or poultry. Other foods also need to be considered when drawing up a balanced diet. Also, keep in mind that fried meat may well contain more fat than protein, since it is fatty in itself, and even fried in oil. If you can’t imagine a meal without meat products at all, give preference to boiled or baked lean meat in the oven.

Why you need to cut down on meat

To answer this question, listen to your body. Have you ever experienced heaviness in the stomach after the next trip to a meat restaurant? Do you drink more water after eating meat? All these questions are not random.

The fact is that meat belongs to products with high content purines are substances that, when digested, form uric acid. In small doses, this acid is useful for the body, but its excess leads to disruption of the kidneys and provokes the development of gout. In addition, meat increases the level acid environment in the body, and this, in turn, creates pathogenic microflora in the intestine.

When to eat meat

So we have decided on necessary quantity meat and found out why its excessive consumption is dangerous. Let's now see when, according to nutrition experts, it is best to eat. meat products. It is known that meat is digested on average for about 5 hours, so it would be more correct to use it for lunch.

In the evening, give preference to fish, low-fat varieties cheese or tofu. Such a dinner will turn out to be quite satisfying, but not heavy. In addition, nutritionists advise eating red meat not every day, replacing it with chicken or turkey, and treating yourself sometimes fasting days on plant foods. Such a scheme will help you change your habits and reduce meat consumption.

How much meat to eat during training

Separately, we want to note that professional athletes and people who actively train at least 5 times a week are not recommended to exclude meat from the diet or drastically reduce its amount. However, it makes sense to approach planning daily menu more rational.

Yes, these people can afford more high protein foods but it is important to use them correctly. Lunch should be about 65-70% daily allowance protein, and the rest for dinner. On training days, eat chicken, turkey or fish, but on days when there are no serious physical activity, you can treat yourself to a juicy steak.

Here are two letters on this subject and my answer to them ...

Hello, Doctor! My husband has been a truck driver for the ninth year. You understand, the work is inactive, sedentary. He began to swell with fat, a real belly appeared. He was shy at first, but recent times He even seemed to be proud of them. I tell him that he must get rid of such a belly so that neither son nor daughter see such an outrage. And he laughs, says: “This is not fat and not a belly, this is a bundle of nerves of a truck driver.” But jokes, jokes, and this worries me very much - he began to rise, he began to snore at night, which was not there a year ago. I insist on him, but he doesn’t - every day he requires meat. Why is there every day, every time you sit down at the table - serve him the first dish with meat, and for the second it is imperative that the pork be or, at worst, chicken or duck - he gnaws every bone as if he had returned from a hungry yesterday the edges.

Is such an addiction to meat harmful to his health?

- Elena Leonidovna Krasueva, Perm

And this letter from Mogilev...

Hello! My brother and I live together - we were orphaned early. My brother is already 31 years old, I'm 28. My brother is almost everything working time, and at home too, spends at the computer. And over the past one and a half to two years, he began to frankly get fat. I never would have thought before that my brother would become such a fat trust. It has always been thin, sonorous and transparent. And here - on you, that the second chin already rests on the collarbone. And he eats mostly meat. And the bacon also winds up how much in vain - it says it calms him down. It seems to me that his wife ran away from him only because he began to grow fat by leaps and bounds. It’s scary to look at him, his belly hanging almost to his knees. And at least henna to him, he keeps joking: "While the fat one dries, the thin one will die."

How much meat do you need in order not to harm your health?

- Alexey Budzko, Mogilev

Hello!

Elena Leonidovna from Perm, Alexei from Mogilev - you are smart that you do not remain indifferent to the unbridled eating of meat by your family and friends ... I answer your question ... how much meat should a real man eat per day?

Why is it necessary to eat meat?

As age increases, the body tends to gradually lose muscle mass However, scientists have found a way to slow down this process of muscle loss - all you need to do is eat meat and exercise daily.

Disputes about the benefits and harms of meat have always been active and fierce, and to this day there is no consensus on this matter. How much meat does the body need to benefit from it, what kind of meat is the most beneficial for the body and when is the best time to consume it? So, a few words about the role or place of meat in human nutrition ...

One of the earliest occupations of man was hunting. That is, healthy men tribes and clans drove, killed and dragged mammoths or other animals closer to their camps, and women prepared a variety of them meat dishes. Therefore, it is programmed at the DNA level what a person consumes to build his body. animal protein- that is, meat. There is nothing to argue here...

No vegetable protein products not able to fully provide the body human proteins no matter what the vegetarians say.

Meat proteins go to building the body, since only meat protein contains essential amino acids in full biochemical composition. High-quality meat usually has small fatty layers - this complements the building function of protein with the energy function of fats.

Besides, meat contains a lot of vitamins D and A, as well as vitamins of group B. Meat and offal of animal origin (liver, tongue, heart, brain) are a source of a trace element necessary for life - iron. In meat products, it is contained in the most easily digestible form.

Features of different types of meat for our nutrition

The adipose tissue of meat also contains a substance that has anti-sclerotic properties and is associated with cholesterol - lecithin. In lamb fat 10 mg% of lecithin, in beef 70, in pork 50 mg%.

By biological properties the best fat is the one that contains more polyunsaturated fatty acids and whose melting point is close to human body. Such properties are pork fat, the melting point of which is 37 ° C, polyunsaturated fatty acids are most fully represented in it. Beef fat melts at 47°C, horse fat melts at 28°C. The most refractory, and therefore the least digestible by the human body, is mutton fat, which melts at a temperature of 50 ° C. However, lamb fat contains least amount(29 mg%) cholesterol - a substance that contributes to the development of atherosclerosis, while in beef fat it is 75 mg%, and in low-melting pork - about 125 mg%.

The best in taste and nutritional properties meat with an equal amount of proteins and fats is considered, and the tenderness and juiciness of meat depend on the distribution of adipose tissue in it: the most juicy and tender is meat with intramuscular fat layers (“marble”).

Calorie content of 100 g of meat (depending on the category):
in veal up to 90 kcal,
beef 144-187 kcal,
lamb 164-203 kcal,
pork 316-489 kcal.

The meat contains extractive substances that give it a specific taste and aroma. They include nitrogenous (creatine, carnosine, glutathione, choline, etc.) and nitrogen-free (glycogen, dextrins, maltose, inositol, lactic acid, etc.) substances. When meat is cooked, extractive substances pass into broth, which is one of the the best pathogens secretions gastric juice. The content of these substances depends on the age of the animal. There are few of them in the meat of young animals.

Now let's talk about poultry meat ...

In birds, unlike mammals, meat is sharply divided into two parts: white and dark. Running birds (chickens, turkeys, guinea fowls) have white meat on the chest and body, dark on the legs. Flying and waterfowl (fowl, pigeons, geese and ducks) have dark meat.

Poultry meat is a valuable source of proteins, fats, minerals, vitamins. His chemical composition depends on the type of bird and the degree of its fatness. The content of carbohydrates in poultry meat is insignificant and does not exceed 0.5%. The average protein content is about 18-20%. A very fatty bird, such as a goose, has less protein (16%), while turkeys have the highest protein content (19.5%). The meat of birds, compared with mammals, is less connective tissue, therefore, less defective proteins - collagen and elastin and, accordingly, more complete muscle plasma protein. According to their amino acid composition, poultry meat proteins are highly valuable, containing all the essential amino acids, balanced in optimal proportions.

Bird meat (white and dark) has a high content of growth-stimulating amino acids: tryptophan, lysine, arginine. In addition, it contains a particularly large amount of glutamic acid, which is actively involved in the release of the body from non-utilizable decay products of food protein, primarily from ammonia. The presence of glutamic acid is due to the specific aroma and taste of poultry meat.

The calorie content of poultry meat also depends on its fatness.
In 100 g of skinny chicken and duck meat 117 kcal,
in the same amount of fat goose meat up to 474 kcal.

Poultry meat is a valuable source of B vitamins, especially B-12, and nicotinamide. Internal and subcutaneous fat poultry contains vitamin A.

There are more extractive substances in wild poultry meat than in poultry meat, which give game broths sharp, then unpleasant taste properties. Therefore, game birds are used only for cooking second courses: fried or stewed.

How much meat is needed in grams?

Correct traditions of eating meat: experience correct use meat can be borrowed from the eastern peoples (Uzbeks, Turkmens, Kirghiz, Afghans) and from our compatriots - from the peoples of the Caucasus: they special occasions lamb is slaughtered and eaten within just a few hours, without freezing, storage and processing.

it the right approach, you need to eat meat in a limited way - with too much meat in the diet, there may be troubles in well-being: large volume meat in daily diet is able to provoke the development of arterial vessels, overload the liver and kidneys, and of course, contribute to the development.

Ordinary healthy person between the ages of 18 and about 40, who does not have excess weight and digestive problems, eating meat 3 to 5 times a week will be beneficial. I emphasize - a week, not daily. Alternating red meat and poultry meat is helpful. However, in case of violation metabolism especially in case of violation purine metabolism and phosphate stones, meat will have to be consumed 1-2 servings per week and even less often.

After 40 years, it is also worth moderating your meat claims, especially if you are not engaged in hard physical labor. On average, you need 2-3 servings of meat or meat products per week. However, sausages and sausages, various sausages can hardly be called meat, so these products are beyond meat portions and we will not count, but ideally they should be abandoned altogether.

The rate of meat consumption follows smoothly from the knowledge of physiology human body and norms of protein intake by the body of an adult:
women need about 40 grams of animal protein per day;
 men - about 50 g of animal protein per day;
- children need 20 to 35 grams of protein per day;
 older people - no more than 30 grams of protein per day.

Based on the fact that high-quality meat contains from 14 to 25% of protein, it is possible to calculate quite accurately ...

The amount of meat per day:
for a woman - from 130 to 150 g,
for a man - from 150 to 180 g,
for a child - from 50 to 80-100g,
for the elderly - from 50 to 100g.

In addition, breaks and vegetarian or fish days are needed in the diet so that the kidneys and liver have a rest and set the enzymes to work.

You must always remember that the amount of meat must be reduced if you eat other protein foods - fish, milk and dairy products, cheese, cottage cheese or eggs.

Correctly compose your diet - this is the path to health!

Recommendations for proper nutrition often sin with vagueness: there is an appeal " more vegetables"And" less sugar "causes confusion for many, because if for one" a lot of sugar "is two teaspoons, then for the other - and the syrup is" sour. When planning a diet, you should proceed from your needs and preferences, and as a more specific guideline, you can rely on objective daily and weekly food norms calculated for an adult with an average weight.

Meat: 170 g per day

Fish: 300 g per week

Vegetables: 300-400 g per day

Fruits: 200-300 g per day

Cereals: 6-8 servings per day

Bread: 200-250 g per day

Fats: 1-1.3 g/kg per day

Sugar: 9 (6) teaspoons per day

Salt: 5 g per day

Coffee: 300 mg of caffeine per day

Alcohol: 30 (20 for women) ml of ethanol per day

The debate about the benefits and harms of meat has always been active and fierce, and has not yet been resolved. How much meat the body needs to benefit from it, which variety is the most beneficial for the body and when is the best time to consume it, the site says.

The place of meat in the diet

Since ancient times, man has been a hunter - men dragged mammoths into the caves, and women cooked from them. different dishes Therefore, it is genetically programmed that a person consumes animal protein to build his body.

No vegetable protein products will fully provide the human body with proteins, no matter what the vegans say.

Meat proteins are used to build the body, since only meat protein contains essential amino acids in in full force. High-quality meat usually has small fatty layers - this complements the building function of protein with the energy function of fats.

In addition, there are a lot of vitamins D and A, as well as B vitamins in meat. Meat and offal (liver, tongue, heart, brains) are a source of a trace element necessary for life - iron. In meat products, it is found in the most easily digestible form.

However, meat is rich in nitrogenous and non-nitrogenous extractives, and when using it, you need to know the measure - an excess of meat products and a load of proteins can give a negative result instead of good.

What kind of meat is eaten?

There is a lot of meat suitable for human nutrition, but beef and veal are the most common, and in the first there are more extractive substances, but the meat is tougher, it has more fat, especially in an old animal.

Beef is great for first courses and stew, and veal - for dietary or baby food. Pork is a favorite barbecue meat, stew and barbecue, it has enough fat, due to which it is juicy and soft. Mutton is loved in eastern countries - pilaf and stew are made from it, it is fried, but lamb is fatty, and it must be able to cook so that there is no specific smell.

Healthy poultry meat - chicken, duck and goose, turkey. Quail meat is less common. Rabbit meat and nutria meat have dietary qualities.

In addition, horse meat, venison, game meat are used in human nutrition, but this is rather exotic for the inhabitants of central Russia. Bird and animal by-products are very useful, the liver and heart are most valued, although you can use the lungs, kidneys, brains and stomachs of birds.

Correct Traditions

The experience of the correct use of meat can be borrowed from the peoples of the Caucasus - on special occasions they slaughter a lamb and eat it for several hours without freezing, storing and processing.

When and how much to eat meat?

This is a fairly correct approach, you need to eat meat in a limited way - with too much meat in the diet, there may be troubles in health: a large amount of meat in the diet causes atherosclerosis of blood vessels, burdens the liver and kidneys, and can contribute to the development of obesity.

So how much is there?

An average healthy person between the ages of 18 and about 40 who is not overweight and digestive problems, consuming meat 3 to 5 times a week will be beneficial. Alternating red meat and poultry meat is helpful. However, in case of metabolic disorders, especially with gout, purine metabolism disorders and phosphate stones, meat will have to be consumed 1-2 servings per week and less often.

After 40 years, it is also worth moderating your meat appetites, especially if you are not engaged in heavy physical labor. On average, you need 2-3 servings of meat or meat products per week. However, sausages and sausages, various sausages can hardly be called meat, so we will not consider these products as meat portions, ideally they should be abandoned altogether.

The norm of meat consumption smoothly follows from the knowledge of physiology and the norm of protein consumption by the body of an adult:

• women need about 40 g of animal protein per day;
• men - about 50 g of animal protein per day;
• children need 20 to 35 g of protein per day;
• older people - about 30 g of protein per day.

Based on the fact that high-quality meat contains from 14 to 25% of protein, it is possible to accurately calculate the amount of meat per day: for a woman - from 130 to 150 g, for a man - from 150 to 180 g, for a child - from 50 to 80 g. 100g, for the elderly - from 50 to 100g of meat per day.

In addition, breaks are needed in the diet and vegetarian or fish days, so that the kidneys and liver take a break and set the enzymes to work.

In addition, you must always remember that the amount of meat must be reduced if you eat other protein foods - fish, milk and dairy products, cheese, cottage cheese or eggs.

When is the best time to eat meat?

Of course, the benefits of protein are undeniable, but in order for it to bring maximum nutrients, without causing inconvenience and discomfort to the body, it must be eaten correctly.

Protein is digested within 4-6 hours, depending on the type of meat: the more tender the meat, the faster it will be digested. In addition, protein dishes are high in calories and require the active work of the digestive glands - of hydrochloric acid stomach, liver and pancreas enzymes.

How much meat should we consume? People still cannot decide on this issue, because competent experts are divided into two warring camps. One half believes that red meat is irreplaceable source nutrients, and the other categorically convinces opponents that it is a modern toxin. So is this product worth it? And if so, in what quantities? Let's try to figure it out.

controversial issue

In a dispute, as you know, truth is born. Therefore, we will consider all the pros and cons. Doctors have long established that excessive consumption of red meat can cause heart disease, intestines, and also provoke cancer. prostate. However, those who exclude animal protein from their diet deprive themselves of vitamin B12, iron and iodine. Seek clarification from nutritionist Sharon Natoli, Director food production in Australia.

The specialist claims that controlled consumption lean meat included in diet food helps to maintain health. Dr. Natoli also noted that people should get their protein from various sources. Undoubtedly, legumes are a good source of iron, zinc and fiber. However, compared to animal proteins, nutrients taken from vegetable protein are absorbed more slowly in the body.

Meat, the benefits and harms of which are discussed in this publication, is a rich source of easily digestible iron, zinc, vitamins, and omega-3 fatty acids. And yet, we should not consume animal protein in gigantic portions. Even a small portion can fill the body's need for essential trace elements. Let's take a look at the gastronomic preferences of the peoples of Southeast Asia, where, as you know, there are many centenarians. In Asian countries, as well as in Mediterranean countries, the emphasis in nutrition is on seafood, and meat consumption is minimized. While Australians are among the biggest adherents of meat nutrition, consuming an average of 110 kilograms of the product annually.

Nutrition principles

In fact, the figures shown by the average Australian are almost three times higher than the norms and recommendations of nutritionists. To begin with, let's estimate how much in grams an ordinary chop should weigh, if you follow modern principles nutrition. By simple calculations, it can be determined that a meat piece lying on a plate in finished form should have a weight ranging from 65 to 100 grams. However, in any self-respecting restaurant, as well as in common cookbook recipes, a steak or chop has a significant big sizes. That is why nutritionists recommend eating meat dishes no more than three to four times a week.

Alternative Products

By at least, twice a week it is necessary to focus on fish, which fully provides the body with useful Omega-3s fatty acids and iodine. Let's not forget about the diet chicken breast, main product With low content fat and high in protein. Nutritionists state that poultry meat consumption in Australia has more than quadrupled since the late 1960s to the present day. And now many Australians have listened to useful advice and reduced red meat consumption to two days a week.

Risk of bowel cancer

Scientists say that red meat and bowel cancer have a direct relationship. Only the amount of the product, not exceeding 40 grams per day, can allow a person to "sleep well" without worrying about fatal consequences. In this connection vegetarian diet looks even more preferable, because the missing vitamins and trace elements can always be obtained from dietary supplements.

Can meat fight extra pounds?

As is known, in Western countries obesity has been a problem for a long time. However, if some lean meat is included in the diet, then this component can be useful in the fight against extra pounds. Some types of low calorie diets. The verdict was unequivocal: it is much easier to satisfy the needs of the body if you include animal proteins in the diet.

The subtleties of the meat diet

Red meat can be best product for women suffering from anemia. And the scarcity of the diet leads to iron deficiency. However, the same studies show that vegetarians tend to have adequate iron levels in their blood. Fish, skinless chicken, any lean meat is much healthier than sausage, bacon, or hamburgers. Processed chemicals to extend the shelf life and obtain additional palatability semi-finished meat products and sausages are allies of oncology.

Cooking method

So, we found out that only natural meat products bring benefits to the body and only in limited quantities. Now consider the culinary wishes of nutritionists. Experts say that steamed, grilled, baked or pan-fried meat is good. But meat fried in deep fat or baked on barbecue coals does not benefit the body. It is also necessary to choose the right manufacturer and ensure that the meat is not stuffed with antibiotics and non-certified organic additives.