Human body cannot do without protein, therefore, in most cases, there is something meat on our table. Meat is a supplier of protein to our body, a source of strength, it raises the tone, gives energy, increases efficiency and regulates the attitude to stressful situations. But protein products food is not always beef, pork, or lamb. Our diet should include both poultry and fish. Why do people increasingly think about fish, preferring it to meat, how do they differ and what healthier, fish or meat?
Meat: how important is it? Pros and cons
Along with large quantity meat contains protein necessary for the body iron, vitamins A, B, phosphorus, as well as amino acids that are not found in other foods. Eating animal meat prevents the occurrence of such diseases as anemia, nervous disorders, bone fragility, frigidity and many others. Meat maintains human immunity at the proper level, is the main participant in the process of hematopoiesis.
However, the meat is rich saturated fat, which raise the level of cholesterol - the source of many diseases. There is evidence that meat can trigger asthma, cancer, diabetes, and work disorders. of cardio-vascular system, arthritis ... If you eat meat in very large quantities, constant decay processes will take place in the intestines, and the kidneys and liver will actively process the toxic substances formed at the same time, not to mention the refractory fat, which is also present in excess in most varieties of meat .
So the person who loves meat products, you must adhere to the following rules:
- eat a balanced diet and do not overload the body with a large amount of protein;
- to choose lean varieties meat such as chicken breast, turkey, rabbit, lean beef;
- before heat treatment, remove as much fat as possible from the raw product;
- take systematic breaks, i.e. unloading days;
- eat meat with vegetables, and not with cereals or pasta. This is due to the fact that when it is processed in the body, it “shifts” acid-base balance to the acidic side, therefore, metabolic disorders are possible, as well as the appearance of too many free radicals, and, as a result, early aging. Vegetables also help digest meat and reduce acidity in the stomach.
And if there is a tendency to diseases that are provoked by eating meat, you need to think about “meat substitutes”. And the first thing that comes to mind, of course, is the fish.
Fish: what is its value?
In coastal cities, fish takes pride of place on the table. And no wonder: it contains a large number of Omega-three fatty acids, valuable vitamins and minerals, it is low in calories and also contains protein vital for the human body! Those polyunsaturated fats that are found in fish are not only not harmful, but, on the contrary, are very useful: they improve the functioning of the brain, heart, are well absorbed and will never cause obesity or cellulite.
Fish protein is a good building material for tissues. And fish, in particular, red, contains a lot of fat-soluble vitamins and trace elements, such as calcium, fluorine, zinc, phosphorus. AT sea fish Plus, it has iodine. But beneficial features fish are slightly reduced due to its processing by smoking and salting. Eating smoked and salted fish provoke water retention in the body and are responsible for the ingress of carcinogens into it.
Healthier fish or meat ?
According to experts, here, as in any other matter, there should be a golden mean. Remember, in the USSR on Thursdays there was a fish day? Try to alternate meat products with fish, giving preference to fish and, by all means, leave one day a week as a fasting day. Eat as many vegetables as possible - they contribute to better digestion of protein foods. And in any case, meat and fish are best boiled in water, double boiler, or baked. Cook borscht on lean broth with a boiled piece of meat, or bake salmon in foil with spices and lemon slices. It just seems like there isn't much to choose from. In fact diet menu can be very varied.
Question " Is fish or meat healthier?» Ultimately, everyone decides for himself, but historically it so happened that most people have used and use both of these products in food.
Arguments about which is more useful - fish or meat are still underway. Vegetarians claim that meat brings more harm than good, with which some nutritionists agree. Biologists are of a different opinion, believing that fish will not replace meat.
Where is the truth? To understand, you should familiarize yourself with the composition and effect on the body of both products.
Fish
The fish is different piquant taste and a composition rich in useful trace elements. Therefore, Eastern peoples give this product a special place in the diet, using it in almost every dish. Even some vegetarians eat the inhabitants of rivers and seas.
Compound
The value of fish, like any other product, is determined by its composition, most of which is water, proteins and fats. In terms of protein, fish and seafood even surpass meat. Fats include unsaturated acids that do not create a load on the body, are easily digested.
Among other trace elements in the composition of fish are:
- calcium;
- phosphorus;
- magnesium;
- selenium;
- iron;
- zinc;
- bromine;
- manganese;
- copper;
- sodium;
- sulfur;
- cobalt;
- molybdenum;
- fluorine;
- omega-3 amino acid.
The latter in such a significant amount can only be found in fish. It also contains groups of vitamins PP, A, D, B, H.
The composition of each species of fish is different and depends on the breed, sex, age, physiological state, environmental conditions in which it lived. It is worth noting that the inhabitants of the sea are much more useful than their river brothers.
Benefit
Fish is not without reason one of the essential products that must be included in the diet healthy person. It restores adequate functioning of the nervous, circulatory, digestive, endocrine systems.
Omega-3 amino acid reduces cholesterol levels, it is indispensable for the growth of the body, therefore it is important for children. It has a beneficial effect on the brain, improving its functioning and memory. Omega-3 amino acid protects against the formation of atherosclerotic plaques, prevents the occurrence of strokes, heart attacks.
Seafood cleanses blood vessels of bad cholesterol, is distinguished by a small amount of fatty acids and calories. Therefore, they are valuable for people who want to lose weight.
Thanks to the fish, the body produces serotonin - the hormone of happiness, which uplifts the mood and energizes. It has been proven that fish lovers have beautiful healthy hair, nails, teeth, as well as smooth, delicate skin without rashes and pigmentation.
The complex of substances contained in fish strengthens the immune system, which is why the product is used as an anti-inflammatory agent, protects against infections, and reduces the risk of cancer and other malignant tumors.
Harm
Eating fish is sometimes harmful, and in some cases even deadly. In certain types of fish, such as fugu, brown puffer and the like, toxins accumulate that can kill a person. Only a qualified chef is required to prepare their representatives.
From the environmental friendliness of the environment in which the fish lives, its impact on humans depends. If the waters contain mercury or other toxic substances, their inhabitants are hazardous to health. And in order to protect yourself from helminths, which infect most fish, you should carefully process the product.
Also, the method of its preparation affects the benefit or harm of fish. Salty has a negative effect on people suffering from kidney problems, and smoked accumulates harmful carcinogens. Negatively affects re-freezing. It "kills" the beneficial properties of the fish, making it useless or even harmful.
Video: Which is healthier meat or fish?
There are more meat connoisseurs in the world than fish. Almost every second man cannot imagine his life without meat dishes. Nutritionists are convinced that this product is harmful and fatty, it can be consumed only in an amount of no more than 25% of the total diet, supplemented with vegetables and fruits, which balance the effect on the body. But giving up meat threatens with no less serious consequences.
Compound
Meat - nutritional product with a rich composition, which includes many useful and indispensable components for the body. It is the main source of proteins, fatty acids, vitamin B12.
It also includes:
- phosphorus;
- magnesium;
- potassium;
- zinc;
- sodium;
- copper;
- calcium;
- iron;
- cobalt;
- sulfur;
- vitamins of groups D, A.
Each type of meat has its own composition with different amount the aforementioned substances. Processing and cooking methods affect them, increasing their beneficial or harmful properties.
Benefit
The meat brings invaluable benefit throughout the body. Its extractive components improve the taste of food and stimulate appetite, while the creatine and proteins contained in it are the most important substances for athletes and people leading a healthy lifestyle.
Each separate view meat has its benefits:
- pork has a positive effect on the nervous and skeletal systems;
- beef increases hemoglobin levels and is good for the circulatory system;
- chicken balances sugar content and cholesterol levels, participates in lipid metabolism, is a dietary product;
- turkey is used as a prevention of osteoporosis, joint diseases;
- the rabbit restores the functioning of the cardiovascular system and the gastrointestinal tract, is hypoallergenic.
Great importance is given to the method of preparation. The most useful is boiled and baked meat. Barbecue and fried meat are carried less good, and smoked, saturated with carcinogens, is not recommended for consumption at all.
Harm
The fact that meat is harmful is said by everyone around, especially adherents healthy eating. Scientists have conducted a number of studies and found arguments in favor of this.
It became known that meat products increase the risk of developing:
- cardiovascular diseases;
- gout;
- diabetes;
- osteoporosis;
- cancerous tumors;
- disorders of the gastrointestinal tract;
- obesity;
- diseases of the kidneys and liver.
The habitat and method of killing animals directly affects the benefits or harms of their meat. Given modern slaughterhouses, where animals are treated with unbearable cruelty, stuffed with all sorts of chemicals, it is not surprising that meat is harmful and even dangerous.
Having learned the value, composition, benefits of meat and fish, you can answer the question: “ Which product carries more benefit? ».
Meat and fish similar in richness of compositions with the presence beneficial trace elements affecting the proper functioning of all body systems; excellent tastes and aromas; a variety of types and methods of preparation.
Both meat and fish are harmful when consumed in excess or improperly. Meat clogs the body, affecting primarily the work of the digestive tract and circulatory system.
The fish brings less harm- diarrhea, bloating, nausea, vomiting and other symptoms. Unlike the side effects of excessive meat consumption, side effects from eating fish do not pose a serious threat. Unless, of course, we are talking about poisonous fish species.
Seafood supplies the body with energy, tones it and is easy to digest. Meat is hard to digest and takes away energy, after which you want to relax, be lazy.
According to biologists, the constant consumption of meat leads to bad smell out of the mouth and obesity. With fish there is neither the first nor the second. In addition, it has a great effect on the functioning of the brain and other organs, while the action of meat is directed to muscle tissue and the skeletal system.
What is more useful? The fish comes forward. It does more good than harm, even if overuse. What can not be said about meat, which must be consumed carefully and dosed, giving preference to lean meat birds.
Fish is the leader of today's issue. She turned out healthier than meat, ahead of him by several advantages.
Meat is a valuable food product, as it contains a lot of animal protein, which is the main structural element of all body tissues. The protein content of meat varies by species and category. The most protein is in 100 g of beef and chicken meat (up to 20 g), the smallest protein content is in pork (up to 14 g per 100 g of product). In addition to protein, meat contains phosphorus, potassium, iron, almost all vitamins are present in it (especially B vitamins).
Fish it is also rich in protein, the content of which ranges from 15 to 22 g per 100 g of product. In addition, the fish is rich in salts of potassium, magnesium, calcium, sodium chloride. It contains amino acids, phosphorus, nucleoproteins necessary for a person. The fat, liver and caviar of some fish species contain vitamins A and D. The amount of fat in different types fish is not the same, ranges from 0.5-30.5%. The most high-calorie and tasty fish meat is before spawning, and in the period after spawning it becomes tough, tasteless, with a low fat content.
How much protein-rich foods should you eat?
To replenish the body's reserves, it is enough to consume 10-15% of protein-rich foods. Overconsumption protein leads to disruption of digestion and putrefaction. Toxic decay products are partially absorbed in the intestines, enter the bloodstream and are carried throughout the body.
Approximate norms daily consumption protein depending on age are as follows:
- children under two years old - 4 g per 1 kg of weight;
- children from two years to adolescence - 3 g per 1 kg of weight;
- from adolescence to 20 years - 2 g per 1 kg of weight;
- adults - 1 g per 1 kg of body weight.
Nutritionists advise eating less red meat (no more than one serving a day), as well as eating a variety of foods from this group. Fish should not be eaten twice a week. If you eat once a day meat dish, better during lunch, and for breakfast or dinner, fish, cottage cheese, a glass of milk, you will fully satisfy the body's need for animal protein. But, given the fact that there are simply no two absolutely similar people in nature, just as there are no unified abilities for digesting food, in selecting the amount of protein food, you should be guided only by your feelings. Choose food according to the individual's ability to digest.
What are the dangers of eating protein foods?
In meat, except useful nutrients, contains purine bases, which are converted into uric acid in the body. If this acid accumulates a lot, the permeability of the renal capillaries may be impaired, osteochondrosis and other diseases may develop. In addition, excessive consumption of meat reduces the body's immune reactivity and leads to a decrease in its resistance. various diseases. When an animal is slaughtered, its waste products stop being excreted circulatory system and meat-eaters absorb these poisonous substances along with the meat of the animal. In our time, meat is "enriched" with many harmful substances and, as a result, meat products contain many carcinogens and even metastasogens.
In some species of fish, during their spawning period, caviar becomes poisonous, in other species of fish, certain entrails are always poisonous, eating caviar and such entrails for food can cause gastroenteritis in humans (vomiting, indigestion, fever). In addition, larvae of worms are found in fish - a wide tapeworm and a cat's fluke. A person becomes infected with these larvae most often when sampling raw minced fish, eating raw frozen fish, sliced \u200b\u200bfish (stroganina), poorly fried or lightly baked fish, etc. The most reliable means of neutralizing fish affected by worms is thorough heat treatment her (boiling, frying). It is essential to keep hands clean during handling. raw fish.
What can replace 100 g of meat?
100 g of meat completely replaces:
- 175 g of fish
- 480 g milk
- 115 g of cottage cheese.
What can replace 100 g of fish?
100 g of fish completely replaces:
- 60 g of meat;
- 300 g of milk;
- 70 g of cottage cheese;
- 1.5 eggs.
- try to choose lean meat, cut out all visible fat;
- bake fish and meat under the grill or in the oven or steam instead of frying;
- try to eat fish twice a week - especially the fatty ones.
We all know about the benefits of fish oil - it is necessary for bones and supplies vitamin D to our body. There are a lot of fatty acids and minerals in fish, which allow the prevention of diseases of the heart and blood vessels. Let's try to figure out which is healthier meat or fish?
Fish Benefits
- Low cholesterol. Fish is much lower in cholesterol than the leanest meats. People who eat fish frequently are less likely to cardiovascular diseases, while eating meat increases the risk of heart problems by 40%.
- Useful protein. Meat and fish are rich in protein, but it is slightly different. There is not much connective tissue in fish protein and its absorption is much faster. In addition, fish contains Omega 3 and Omega 6, which are essential amino acids, and are necessary for cardiac activity.
- General well-being. After a hearty meal with meat, a person dreams of lying down to rest. The process of processing meat is very long and requires a lot of effort from the body. Fish is very quickly absorbed and vice versa tones the body.
- Fish - dietary product . The fish has relatively low calorie content and great for diet food. If we consider dietary meats, then there are very few of them, and preferring fish, you will always have a choice. In addition, fish can speed up the digestion process.
- cooking time. To cook delicious fish, it does not take a lot of time. This product can be cooked in just 20 minutes, while the meat requires careful processing.
- Useful elements. Fish is not only a source of fatty acids, but also vitamins A, E and D. It contains iron, zinc and magnesium. Thanks to this valuable composition, fish helps prevent heart disease, and it is also useful for diabetics.
Among the shortcomings of fish, one can single out its ability to absorb harmful substances. If the fish lived in a region with an unfavorable ecological situation or was fed with antibiotics, the use of such a product can be dangerous. However, this disadvantage is present in all varieties of meat. It also contains a large amount of toxins and carcinogens.
In order to preserve the beneficial properties of fish and meat, it is worth paying great attention to the preparation of these products. Avoid frying and using oil. Fish is best baked, and meat is boiled. Poorly cooked meat and fish can contain a large number of microbes or even worms. Do not purchase these products from dubious sellers.
The human body cannot do without protein, therefore, in most cases, there is something meat on our table. Meat is a supplier of protein to our body, a source of strength, it raises the tone, gives energy, increases efficiency and regulates the attitude to stressful situations. But protein foods are not always beef, pork, or lamb. Our diet should include both poultry and fish.
Along with a large amount of protein, meat contains iron, vitamins A, B, phosphorus, which are so necessary for the body, as well as amino acids that are not found in other foods. Eating animal meat prevents the occurrence of such diseases as anemia, nervous disorders, bone fragility, frigidity and many others. Meat maintains human immunity at the proper level, is the main participant in the process of hematopoiesis.
However, meat is rich in saturated fats, which raise the level of cholesterol - the source of many diseases. There is evidence that meat can provoke asthma, cancer, diabetes, disorders in the cardiovascular system, arthritis ... If you eat meat in very large quantities, constant decay processes will take place in the intestines, and the kidneys with the liver will actively process the toxic substances formed at the same time, not to mention the refractory fat, which is also present in excess in most varieties of meat.
In coastal cities, fish takes pride of place on the table. And no wonder: it contains a large amount of Omega-three fatty acids, valuable vitamins and minerals, it is low in calories and also contains protein vital for the human body! Those polyunsaturated fats that are found in fish are not only not harmful, but, on the contrary, are very useful: they improve the functioning of the brain, heart, are well absorbed and will never cause obesity or cellulite.
Fish protein is a good building material for tissues. And fish, in particular, red, contains a lot of fat-soluble vitamins and trace elements, such as calcium, fluorine, zinc, phosphorus. In sea fish, in addition, there is iodine. But the useful properties of fish are slightly reduced due to its processing by smoking and salting. Eating smoked and salted fish provoke water retention in the body and are responsible for the ingress of carcinogens into it.
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