According to experts, it is important not to eliminate it completely but to learn to eat intelligently, control portion sizes and combine them properly with other food groups.
A large-scale study has found that increasing the portion sizes of red meat, especially processed meat, are associated with weight gain over time. In contrast, green vegetables, whole grains, yogurts or nuts are associated with the weight loss trend.
The International Agency for Research on Cancer (IARC) also recommends limiting red meat and minimizing processed meat. The World Cancer Research Fund (WCRF) sets a specific target: no more than 350500g of cooked red meat per week, equivalent to 23 meals.
Eating red meat regularly, especially processed meat, contributes significantly to the risk of premature death, emphasizes Professor Frank Hu, Harvard School of Public Health.
Sharing the same view, Professor Dariush Mozaffarian (Tufts University) said that current evidence continues to show the harmful effects of red meat, especially processed meat, on cardiovascular and metabolic health.
So the secret to not just keeping your figure and " giving up" the beef stew for Tet? First of all, allocate a reasonable portion: up to 70100g at a time, 2-3 times/week. Prioritize lean meat, limit sausages, jambons or bacon. When cooking, choose to bak over hot, in a quick bowl or pan to limit the production of harmful substances. In particular, don't forget to fill with green vegetables, beans and whole grains to reduce total meal energy, while supporting digestion.
According to nutritionists, blackberry has the ability to create a feeling of fullness, helping to control weight. But for sustainable effectiveness, protein should come from many different sources: fish, poultry, eggs and plants. Thus, you can still enjoy the delicious taste of red meat without worrying about affecting your figure or long-term health.
