Cẩm nang sức khỏe

Thịt đỏ tốt hay không?

(Dân trí) - Đối với người này, thịt đỏ là bí mật của sự khỏe mạnh, còn với người khác, nó là ngọn nguồn của những mối nguy hiểm: ung thư, tiểu đường, cholesterol, thừa cân… Vậy, thịt đỏ tốt hay không tốt cho sức khỏe? Ăn bao nhiêu thịt đỏ là đủ?...

Nguy cơ ung thư

Khoa học đã chứng minh rằng: một người thường xuyên ăn trên 160g thịt đỏ mỗi ngày có nguy cơ bị ung thư đường ruột cao hơn 33% so với một người chỉ ăn dưới 20g thịt đỏ mỗi ngày.

Lý do là sắt và các chất bảo quản có trong thịt tươi hay đã qua chế biến làm tăng thành phần nitro, các mầm mống gây ung thư trong hệ thống tiêu hóa. Thêm vào đó, sắt còn tham gia vào các phản ứng hóa học (được gọi là Fenton), sản sinh các gốc tự do.

Các chuyên gia khuyên chúng ta không nên ăn quá 300-500g thịt đỏ (bò, lợn, bê...) mỗi tuần. Thay vì ăn thịt đỏ, hãy ăn nhiều cá và thịt gia cầm.

Gây bệnh tim mạch

Khoa học đã nhiều lần chứng minh được mối liên quan giữa việc ăn thịt đỏ và sự tăng nồng độ cholesterol trong máu và bệnh tiểu đường tuýp 2. Tuy nhiên, vẫn chưa có những bằng chứng thuyết phục chứng minh được thịt đỏ là nguồn gốc gây ra các bệnh tim mạch.

Chế biến và cách ăn tốt cho sức khỏe

Không ăn nhiều thịt đỏ, lý tưởng nhất là ăn 2 lần/tuần (khẩu phần mỗi lần ăn từ 100-150g).

Cách chế biến cũng rất quan trọng: tránh nước sốt quá béo cũng như món thịt nướng bằng than hay bằng lò nướng. Tốt hơn hết là luộc thịt, hầm thịt, hay rán thịt nhưng với dầu ôliu.

Đặc biệt, nên thường xuyên thay đổi khẩu vị. Thịt bò, thịt lợn, thịt bê hay thịt ngựa... đều mang đến cho bạn những giá trị dinh dưỡng khác nhau.

Giá trị dinh dưỡng trong thịt bò:

- Sắt heme trong thị bò dễ hấp thụ hơn non-heme trong thực vật khoảng 20%.

- Với 8,6mg kẽm trong 100g thịt bò, thịt bò là một trong những nguồn bổ sung kẽm tốt nhất.

- 100g thịt bò đem tới 50% nhu cầu vitamin B12 (vitamin góp phần sản sinh ra hồng cầu) trong một ngày.

- Thịt đỏ là nguồn cung cấp protein không chỉ nhiều về số lượng mà còn có nồng độ các axit amin thiết yếu cao (lyzin, tryptophan, phenynalaninin, lơ - xin, izolơxin, valin...)

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