You must stop it if you are not happy

Fish, poultry, eggs and lean meat are all animal foods. It can provide high -quality protein, lipids, lipid -soluble vitamins, B vitamins and minerals that the human body needs. It is an important part of balanced diet.

According to the survey of the "Report on Nutrition and Chronic Diseases of Chinese Residents (2020)", the total intake of the average standards of people, poultry, fish, and egg foods in each standard of people in my country is 135.6g G, 2.9g of animal organs, 24.3g of fish and shrimp, 23.4g of eggs. Livestock intake accounts for the highest proportion of animal food intake, 54%. Relatively speaking, beef, sheep, pigs and other animal meat not only have high saturated fatty acids, but also have high visceral cholesterol content. Excessive intake can increase the risk of obesity and cardiovascular disease. Therefore, in order to promote the health of the whole people and a reasonable diet, the "Chinese Resident Dietary Guide (2022)" guidelines four proposed: eat fish, poultry, eggs and lean meat. The core recommendation is as follows:

01

Fish, poultry, eggs and lean meat intake should be appropriate, with an average of 120 to 200g per day.

02

It is best to eat fish twice or 300g every week, 300 to 350g of eggs, and 300 to 500g of livestock and poultry meat.

03

Eat less deep -processed meat products.

04

Eggs are rich in nutrition, and they do not give up egg yolk.

05

Choose fish first, eat less fat, smoke and pickled meat products.

How to take the appropriate amount and check the right amount

01

Total control, decentralized consumption

The total amount of adult intake of aquatic products and livestock and poultry meat per week does not exceed 1.1kg, and no more than 7 eggs. In order to avoid concentrated consumption, these foods should be scattered in each meal daily to achieve meat and eggs every day. It is best not to be less than 3 types of animal foods every day, and all animal foods should not be replaced with animal meat.

02

Small portion, quantified

Small portions are a good way to diverse foods and total control. It is recommended to divide the purchased fish, shrimp and livestock and poultry meat before cooking, and divide the weight of 40-50 grams/serving into several small components in order to cook and control the intake.

How to eat fish, poultry, eggs and animal meat is particular

01

Ingredient selection

As the saying goes, "The four legs are not as good as two legs, and the two legs are not as good as without legs." Although they are all animal foods, most nutrient content is comparable, but the fat content and fatty acid composition are large. The impact of health is different. It is recommended to choose fish and birds when purchasing ingredients, followed by animal meat; eating less smoke and pickling meat products.

02

Scientific cooking

If the cooking method is not properly cooked during cooking, it will not only damage the nutrients, but also affect human health. Therefore, in order to reduce the loss of nutrients, it is recommended that animal foods choose more cooking methods for cooking during cooking and cooking less fried.

03

Drinking soup is even more meat

Many people like to stew soup, but most people only drink soup and not eat meat. They mistakenly think that the nutritional value of the soup is higher than the meat in the soup. In fact, the nutrients in the raw materials are not dissolved in the soup. Only some water -soluble vitamins, minerals, fat, and protein are dissolved in the soup. Other nutrients are still left in the meat. It is higher than soup, so it is recommended that you eat meat when drinking soup, which will not cause waste of food resources, but also better obtain nutrients in food.

End

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Information source: "Chinese Resident Dietary Guide 2022", "Chinese Family Nutrition Reader"

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