Animal foods should be dispersed throughout meals to keep fish, livestock and poultry meat, and eggs diverse

Fish, poultry, eggs and lean meat are all animal foods, which are rich in high-quality protein, lipids, fat-soluble vitamins, B vitamins and minerals, etc.
, which are important components of
the human body to maintain a balanced diet.
If the body ingests insufficient animal food, it may cause anemia, vitamin A deficiency and zinc deficiency, tiredness, fatigue, poor spirit, memory loss, and reduced disease resistance
.
Although the protein content of animal foods is generally high, and its amino acid composition is also very suitable for absorption and utilization by the human body, because most animal foods contain more saturated fatty acids and cholesterol, once too much intake, it may increase the risk of obesity, cardiovascular disease, etc.
, so moderate intake of animal foods is particularly important
.

According to the recommendations given by the Dietary Guidelines for Chinese Residents (2022), for the average adult, the average total daily intake of animal foods should be 120 grams to 200 grams
.
On a weekly basis, it is advisable to eat 300 grams to 500 grams of eggs and 300 grams to 500 grams
of livestock and poultry meat per week.
Since animal foods such as fish, shrimp, crab and shellfish are rich in high-quality protein, lipids, vitamins and minerals, it is recommended to maintain a daily intake of between 40 grams and 75 grams, eat fish about twice a week, and maintain an intake of 300 grams to 500 grams
.

So, how to better ingest the animal food that the human body needs? In this regard, the advice given by nutrition experts is that these animal foods should be dispersed as much as possible in each meal every day, avoiding concentrated consumption, it is best to follow the principle of "meat at every meal, eggs every day", it is recommended that within a week, fish and livestock and poultry meat, eggs can be exchanged, but can not replace other animal foods with animal meat, try to maintain the intake of no less than 3 types of animal food every day, so as to diversify
food.

There is also a particular
attention to the choice of animal foods.
First of all, due to the different nutritional values of different varieties of meat, nutrition usually refers to pigs, cattle, sheep and other livestock meat as "red meat", and chicken, duck, goose and other poultry meat and fish meat are collectively referred to as "white meat"
.
Compared with red meat, the fat content of white meat will be relatively low, and the unsaturated fatty acid content of white meat will be higher, especially fish and shrimp with lower fat content, which contain more rich unsaturated fatty acids, this element can prevent dyslipidemia and cardiovascular and cerebrovascular diseases after being absorbed by the human body, therefore, it is recommended to choose white meat
first when choosing animal foods every day.
However, it should be noted that because animal foods such as fish and shrimp contain higher purines, people with gout symptoms should pay attention to avoiding eating such animal foods to avoid inducing symptoms
.
Secondly, in life, many people choose meat food based on pork, but pork fat content will be relatively high, and contain more saturated fatty acids, if you do not pay attention to the intake, it is easy to induce cardiovascular and cerebrovascular diseases, overweight, obesity and other diseases
.
Therefore, if you are accustomed to eating animal foods such as pork, you should appropriately reduce its intake ratio every day, and should be mainly lean meat to avoid letting the body consume too much fat
.
Moreover, if you prefer to eat some animal offal, when choosing food, you should also pay attention to controlling the intake and type of intake, such as the brain, kidney, large intestine, etc.
of animals mostly contain a lot of cholesterol and saturated fatty acids, and you should eat less such animal foods
every day.
In addition, when ingesting eggs, you should also pay attention not to excess, because most eggs have high cholesterol content, once overeaten, it will also bring harm
to the body.

In addition to the selection of ingredients, when cooking animal food, we should also pay attention to ways and methods
.
If you prepare ingredients, you can appropriately match some fruits and vegetables, grains, nuts and other ingredients, meat and vegetables, and have balanced
nutrition.
In addition, when cooking some meat foods, it is recommended to cut large pieces of meat into small pieces and cook them so that the eater can grasp the intake and cut the meat into slices or shredded for cooking
.
(Editor Li Chuang)