Pork is one of the most popular sources of protein in the meals of many families, especially in Asian countries.However, the consumption of how much pork every week to ensure nutrition without harm to health is a question that many people are interested in.Nutrition experts have made specific recommendations to help us better understand the amount and frequency of pork consumption.
According to nutrition experts and health organizations such as the World Health Organization (WHO) and the National Institute of Nutrition, the amount of red meat including pork should be limited to about 350-500 grams per week (After cooking).With this amount, we should be divided into 2-3 meals per week, each meal is about 100-150 grams.This helps the body absorb enough protein but does not overload the amount of saturated fat, helping to reduce the risk of diseases related to excessive red meat consumption.
The effect of eating pork
According to an article on Vietnamnet, based on the source from the Eating Well, the US Department of Agriculture said that 85g of cooked pork (removed fat) provided about 171 calories, 23g of protein, 8g of fat, 47mg of sodium, 303mgPotassium and 55mg choline.When eating pork properly, the body will receive the following benefits:
Provide high quality protein
Each 85g of cooked pork contains 23g of high quality protein.Nutrition expert Kara Behlke -ungerman said, "Food protein like pork is easily absorbed by the body, bringing many benefits such as healthy muscle building, helping you feel full, support the systemImmunity, weight control, prevent muscle loss and support energy production. "
Nutrition expert Johna Burtoos adds: "Protein is especially important when humans grow old, due to decreasing muscle mass with age, increasing the risk of muscle disease syndrome.Including malnutrition, the risk of falling, physical weakness, functional impairment and depression. "
Rich choline
Choline is an essential nutrient for the development of the brain and the spinal cord in the fetus.Most pregnant women do not supplement choline during pregnancy and lactation.Behlke -ungerman pointed out: "85g of pork provides a rich source of choline, benefiting both mother and baby."
In addition, pork also contains B vitamins such as B1, B3, B6 and B12.According to the US University of Obstetrics and Gynecology, B vitamins play an important role in the formation of the placenta and provide energy for the development of the fetus.
Why should not eat too much pork?
Although there are many benefits, too much consumption of pork can lead to some health problems.Pork, especially high fats like three threads, contains high levels of saturated fat, if excessive consumption can increase the level of LDL cholesterol, thereby increasing the risk of cardiovascular diseases and punchingKnowing.In addition, eating pork continuously for many days can cause the body to lack nutrition diversity, leading to an imbalance in the diet.
Studies also show that consuming red meat at a high level may increase the risk of diseases such as colorectal cancer.Therefore, experts recommend that we have a reasonable adjustment in quantity and frequency of pork consumption.
Select diverse foods and replace
To ensure health, in addition to eating pork, we should combine with other sources of protein such as chicken, fish, tofu, and eggs.Chicken and fish are often less saturated and are good choices for cardiovascular health.For example, omega-3-rich fish like salmon and mackerel can help reduce inflammation and improve cardiovascular health.
A balanced diet may include:
2 pork meals per week, with each meal about 100-150 grams.
2-3 meals, prioritize omega-3 fatty fish.
1-2 meals of chicken or beans to provide protein without increasing saturated fat.
How to prepare pork to be healthy
Pork processing also affects health.Instead of frying with greasy, try methods such as steaming, boiling, grilling or stock.This helps retain nutrients without increasing the amount of calories from fat.When baking, remove the fat to minimize saturated fat.
In addition, limiting the use of processed pork such as sausages, bacon because they often contain a lot of salt and preservatives can be harmful to health.
When consuming pork, the most important thing is to keep the balance and diverse in diet.Experts encourage:
Listen to the body signal: If you feel tired or bloating after eating a lot of pork, reduce the frequency and replace it with other foods.
Consult a nutritionist if there is any special health condition such as high blood pressure, diabetes, or gout.