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Pork also has health advantages!

 Last Update: 2022-05-09
 Source: Internet
 Author: User

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Original: Fan Zhihong

Many people think that chicken and beef are healthy, but pork is low-grade and has low nutritional value, which is not necessarily the case
.

If the selection of ingredients is correct, the cooking is correct, and the combination is reasonable, then pork is not only an ingredient with good nutritional value, but also can make a great contribution to a nutritious diet
.

Let’s talk about the protein in pork first
.

Thinking that pork is low in protein means that some parts are low in content, not all pork is low in lean meat
.

The protein content and fat content of meat are trade-offs
.
The more fat in a piece of meat, the lower the protein
.
Conversely, the less fat, the less protein
.

The protein content of pure lean pork such as tenderloin and rib can reach 20%, which is the same level as beef and chicken
.
The protein content of skinless leg meat can also reach more than 18%
.
However, the protein content of pork belly is only about 10%, because the proportion of fat is too large, and even fat is accumulated in the seams of lean meat fibers
.

Pork neck meat is popular because it is high in fat and indistinguishable from lean meat, so it is only 8% protein
.

The specific protein content depends on the breed of pigs and the degree of fattening, so it is impossible to generalize
.
Just like chickens have fattening chickens and running chickens; beef has lean beef with high protein content and snowflake beef with low protein content
.

In short, if you just want to supplement protein, there is no problem with eating lean pork, not just beef or chicken breasts
.

Let's talk about the fat in pork
.

As a whole, the fat content of pork is higher than that of beef and mutton, but it is also divided into different parts and different fattening methods, which cannot be generalized
.

For example, pork tenderloin and fillet are only 6%-8% fat, which is comparable to chicken thighs
.
Fresh and delicious beef parts, such as upper brain, beef brisket, ribs, etc.
, have a high enough fat content, which can reach 18%-30%, which is higher than that of peeled pig rear butt, pork knuckle, and pork leg.

.

As for those fat beef, fat mutton and snowflake beef that are fried with a layer of oil in the pan, the fat content is astonishingly high, exceeding 30%, and the upper limit is not capped.

.

The fatty acid composition of animal meat varies greatly due to different feeds and different activities
.
The same is true for pork, beef and chicken
.
The saturated fatty acid content in it varies from 30% to 50%
.

From the perspective of fatty acid ratio, the general fat content of ordinary lean pork is 40% saturated, 50% monounsaturated, and 10% polyunsaturated
.
Of course, if you feed it more green leafy vegetables and flax seeds, the MUFA goes up
.
Beef and mutton have more saturated fatty acids and less polyunsaturated fatty acids
.
The specific ratio is also related to what food to eat and the amount of exercise
.

Therefore, from the perspective of fat content, pork lean meat is even better than fat cattle and sheep
.

Then say the vitamins in pork
.

Lean pork contains 8 kinds of B vitamins, of which vitamin B1 is particularly high, which is a great advantage
.
No matter beef, mutton, chicken or duck, other meats are far behind pork in this indicator
.
(People already have the genetic advantage of high vitamin B1, plus there is a rich supply of vitamins in the feed
.
) According to our country's food composition table, the vitamin B1 content in 100 grams of lean pork is about 0.
5 mg, while lean beef and mutton contain about 0.
5 mg of vitamin B1.
, chicken can not reach 0.
1mg
.

Some people may ask: what is the use of vitamin B1? What will happen if it is missing? asked
.
This vitamin is really worth eating more
.

Vitamin B1 is a super important cofactor in energy metabolism
.
It's necessary for muscle strength, for heart function, for brain activity, for positive emotions.
.
.
all of it
.

If B1 is deficient, you will feel fatigued without doing much, emotional depression, slow thinking, muscle pain or numbness, abnormal heartbeat, enlarged heart, indigestion, edema, etc.
may also occur
.
In severe cases it is polyneuritis
.
If vitamin B1 is not supplemented in time, the ability to work will be lost, and even in extreme cases, it may be fatal
.

The main sources of vitamin B1 are whole grains, beans, lean pork, milk, animal liver, kidney, heart and other internal organs
.
Nut oilseeds such as peanuts and melon seeds also contain vitamin B1, but the significance is not so great, because they eat a small amount, and once they eat too much, they will exceed the standard
.

Unfortunately, the vitamin B1 content is not high in vegetables and fruits
.
The largest share of vitamin B1 in most Chinese diets comes from staple food and pork
.
As mentioned earlier, other meats also have this vitamin, but the content is much lower than that of lean pork
.
When I prepare a nutritious weight loss recipe, if I don't have some pork, and there is no large proportion of whole grains and beans in the staple food, then there is almost no hope of reaching the standard of vitamin B1 on this day
.

Among the B vitamins, vitamin B1 is the second most squeamish (the first is folic acid)
.
Its cooking loss is relatively large, especially afraid of alkali, especially afraid of high temperature such as frying, and it is easy to dissolve water
.

For example, when many people fry and stew meat, in order to make the meat more tender and water-retaining, they often add alkali (compound meat tenderizer also often contains edible alkali), which will cause the loss of vitamin B1.
significantly increased
.
Add alkali when cooking millet porridge and brown rice porridge.
The porridge is easily boiled and sticky, but vitamin B1 will also lose a lot
.

For example, peanuts originally contain a lot of vitamin B1, but fried peanuts cannot help us supplement B1
.
Nut oilseeds that are over-roasted have a large loss of vitamin B1
.
When frying fritters, the vitamin B1 in the dough is almost wiped out
.
So eating fried foods not only eats in too much bad overheated fat, but also causes vitamin deficiencies
.

For example, many people buy rice and miscellaneous grains that have been treated to remove the dust, sand and gravel.
Water is lost
.
It should be known that vitamin B1 mainly exists in the outer layer of the grain, and 80% of the vitamin B1 has been lost when it is milled into refined white rice and refined white flour
.
After working hard to wash and rub the rice, I lost more than half of the remaining point
.

Because eating refined white rice is particularly prone to lack of vitamin B1, and the vitamin B1 content in vegetables and fruits is very low, so rice with lean pork dishes is a reasonable match
.
Chinese people who like to eat white rice also like to eat stewed pork and fried shredded pork, which is a wise nutritional combination
.

Finally, let's talk about the iron content in pork
.

Although pork, beef and mutton are all red meats, their "redness" is different, and pork is the most "white" among them
.
It can be seen visually that whether beef, mutton or donkey meat, the color of the meat is "red" than lean pork
.

The red color of meat is closely related to the heme iron content in it
.
Pork is less dark red because it has a significantly lower heme iron content than more dark red beef and mutton, just a little darker than chicken breast
.

For people who need iron supplements, it is natural that the higher the heme iron content, the better
.
But on the other hand, less heme iron is not necessarily a disadvantage
.
For people without iron-deficiency anemia, high intake of heme iron can promote inflammation, which is one of the important reasons why eating more red meat is not good for health
.

For example, people with high blood pressure, people who are prone to acne, people with wound inflammation, people with boils and swollen skin, and people with bacterial infection problems are all advised to eat less beef and mutton
.
In contrast, if you eat lean pork, it will be relatively safe
.

I remember a medical expert told me that she found that patients with infected wounds became more severe after eating lamb, but not significantly worse after eating pork
.
She believes that traditional health care believes that pork is "flat", while mutton is "hot", which may be related to the effect of promoting inflammatory reactions
.

However, although pork has advantages, it depends on how you choose and eat it
.

Let’s talk about the differences first
.

The reason many people discriminate against pork is that it is high in calories
.
In fact, while pork belly is super high in calories, pure lean pork isn't much higher in calories than chicken thighs
.
On a pig, the loin and the loin are usually the lowest fat, and the rump and fore rump are lean after the fat has been removed
.
Elbow sticks are also good lean meat
.

However, people's favorite parts are always those with high fat, tender taste and strong aroma, such as plum meat, pork neck, ribs and even pork belly, such as fat lamb slices, fat beef slices, such as lamb chops, such as Beef ribs, like Snowflake beef.
.
.
It's not the meat's fault, it's that human tastes and choices favor these meats, so these flavorful meats are more expensive and breeders are more willing to produce them
.

Therefore, the key is not what animal meat, but what part of the animal you choose and what kind of taste you want
.
Meat with high protein and low fat must be more "chai"
.
To be tender, juicy and fragrant, it can only be high-fat meat
.

Let’s talk about the effect of cooking methods
.

The amount of calories in a dish largely depends on how it is cooked
.
If you eat lean pork cooked with less oil, the calories are not high; if you eat fried or fried meat dishes, and meatballs with a lot of fat, the calories must be high, and the pork head cannot be blamed
.
Since you can eat boiled chicken breasts, roasted chicken breasts, and braised beef tendons for healthy and low-fat purposes, why can’t you eat roast pork loin and braised pork knuckles (skinless)?

In fact, it is also possible to reduce the fat content of pork by cooking it
.
For example, by stewing, part of the oil in the meat is boiled out, and then separated and removed
.
You can also steam the fat in the meat by steaming with powder
.
In this way, the fat content of the meat is reduced
.

If you use a non-stick pan to fry lean pork slices, you don't actually need much oil and won't increase the heat too much
.
The excess oil can also be controlled and used to mix cold dishes or noodles, which are very fragrant
.
It should be reminded that vegetable oil is suitable for frying meat
.
Because, after all, the fat in pork has half saturated fatty acids and less polyunsaturated fatty acids, it is suitable to use oil rich in polyunsaturated fatty acids to match
.
The third thing to explain is the combination of pork and other ingredients
.

One of the great things about pork is that it can be cooked in a variety of ways and is suitable for mixing with a variety of ingredients
.

The Dietary Guidelines recommend that we eat 40-75 grams of meat per day (skinless, fat-free, boneless), which many people find unpleasant
.
If you eat a large piece of meat directly, it is really only three or five pieces
.
But if it is shredded, sliced, and eaten with other ingredients, it is not too little.
You can use a small amount of meat to get the joy of eating meat
.

Now there are cut chilled lean shredded pork and sliced lean pork in supermarkets, and it is very convenient to cook them directly at home
.

First fry a bowl of shredded pork or sliced meat, divide it into two or three portions, and refrigerate or freeze it
.
When cooking, you can take one out and stir-fry it with various vegetables, which is convenient and delicious
.

In this way, the total amount of meat in each meal can be controlled within a healthy range, and the aroma and taste of the meat can be enjoyed
.

If you want to increase protein on the basis of eating less meat, there is another good way, that is to use pork with dried tofu
.
For example, I used to make shredded pork to fry celery, but now I make shredded pork and dried shredded tofu to fry celery
.
Pork is rich in vitamin B1, but low in calcium; dried tofu is rich in calcium, but low in vitamin B1
.

Both are good sources of protein
.
Stir-frying with shredded pork and shredded tofu one-to-one, not only gets the aroma of meat, but also increases the rich calcium and vegetable protein of soy products
.

Recently, the price of pork has continued to fall, and it has reached a level that is close to the people
.
Much cheaper than beef and mutton
.
Taking this opportunity, it is better to eat lean pork often and supplement vitamin B1
.

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