How to eat meat, not easy to gain weight, but also good for blood vessel health

What is the most painful thing about losing weight? There is a heart to lose weight, but there is a life to eat.

As the saying goes, no meat is unhappy. Think of braised pork, spicy chicken, farmhouse stir-fried pork, Kung Pao chicken... I drool when I hear the name, but I think I want to lose weight, I am afraid of gaining weight, and I have to endure the pain.

In fact, finding the right way to eat meat can not only prevent weight gain, but also benefit blood vessel health.

Why eat meat to lose weight

Many people who lose weight think that eating meat is easy to gain weight, and consider eating meat as the enemy of weight loss. But in fact, to lose weight, you need to eat meat, and you need to eat the right kind of meat.

Meat not only contains fat and calories, but also contains rich nutrients such as protein and amino acids that are necessary for the human body. Protein is one of the indispensable nutrients for the human body, and it is an important condition to ensure the normal metabolism of the human body. The "Blue Book on Obesity Prevention and Control in China" recommends that the daily intake of protein for people who lose weight is 1.2 to 1.5 g/kg multiplied by their body weight . Adequate protein intake from meat will help to increase the speed of basal metabolism and promote the development of a lean body.

Moreover, there are many nutrients in meat that are beneficial to the human body. For example, red meat is rich in organic iron, which can help improve the symptoms of iron deficiency anemia; fish also contains a lot of unsaturated fatty acids needed by the human body, etc. Cardiovascular is especially beneficial.

How to eat meat without growing meat, good for blood vessels

Although meat is good, if you want to eat lean and healthy, you must choose the right type and way of eating.

How to choose

The first choice is fish meat, shrimp meat and other aquatic animal meat, followed by poultry meat that is skinless and gluten-free as far as possible, and finally, delicate lean meat without fat, and do not eat processed ready-to-eat meat products, such as ham, canned, cured meat, etc. .

Remember, meat such as fish, shrimp, chicken and duck contains more unsaturated fatty acids , which can not only reduce serum cholesterol and low-density lipoprotein, prevent the occurrence of atherosclerosis, but also prevent high blood lipids and high blood pressure , high blood sugar, beneficial to human cardiovascular health.

Also, try to eat a variety of meat, do not eat one for a long time.

how much to eat

The "Dietary Guidelines for Chinese Residents (2022)" recommends that it is best to eat fish twice a week or 250-500 grams, and livestock and poultry meat 300-550 grams.

The guidelines remind that livestock meat should not exceed 500 grams per week, in other words, the daily intake should be within 70 grams, which is about the size of a palm and the thickness of a finger.

how to eat

Remember to peel the skins when eating meat, and eat animal and plant proteins together.

In practice, less frying and frying, and try to choose boiled and steamed cooking methods.

Also pay attention to the order of eating meat. It is best to eat meat after eating vegetables and before eating staple food, which can better promote the absorption of nutrients and also avoid eating too many high-calorie staple foods.