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789
红肉指的是哺乳动物的肉品,常见的牛、羊、猪等肉品均是,这些肉品里的血红素中含蛋白质铁的成分较多,颜色看起来比较红而被称为红肉。
红肉经高温烹调会产生多达17种杂环胺,且煮得愈久或温度愈高,形成的杂环胺就愈多,在烧烤过后的牛肉、羊肉、鸡肉或是熏肉培根、肉松中最常见,而杂环胺在鼠类实验中也已被证实对大肠具有致癌性。
红肉的脂肪偏多,但是富含矿物质,尤其是铁、锌,且容易被人体所吸收利用,还有丰富的蛋白质、维生素(B1、B2、A、D)等,建议只要适量吃即可。
不管是牛、羊、猪肉,建议红肉每周以摄取3次为限,搭配彩虹蔬果饮食法,也就是尽量吃各种不同颜色蔬菜,并把握下列原则,就能降低致癌风险。
●挑脂肪较少部位
提到吃红肉,只要挑选脂肪较少的部位,就能避开风险,挑选牛肉时不要牛腩改买牛腱;猪肉就挑里肌肉,少吃猪腿肉(蹄膀肉)或五花肉、梅花肉。
●低温烹调少油炸
烹调时,以低温烹调为主,不要高温油炸,采用清炖或水煮,就能降低红肉的致癌物;烤肉片时,薄切肉片较易熟,也能缩短脂肪高温裂解的时间。
●多吃新鲜蔬果
在大口吃红肉或加工肉品后,还有一个可以补救的方法,基于“氧化还原”理论,食物进到胃部后,大约4至5小时才能排空,在这段时间内赶快多吃新鲜蔬果,利用维生素C、纤维质降低致癌物及脂肪在肠道与胆汁作用时产生的胆固醇。
●加工肉、蛋白质别混吃
加工红肉里的硝酸盐,只要碰到食物里的蛋白质,就会产生化学反应,形成致癌物亚硝胺,把握这个原则,下次吃加工红肉制品时,就要特别小心,尽量避开蛋白质含量高的食物。例如:吃热狗就不宜配牛奶、吃烤香肠时不能吃烤花枝等,当然也不建议马上喝优酪乳。
●平常多吃益生菌
当肉类吃太多时,体内的厌氧菌会增加,它会与肉品发酵时作用,产生其他致癌物。因此,平时可吃益生菌,在肠道里多培养好菌,就可以抑制肠道内的坏菌作怪。千万别等到大口吃肉时,才想到补充好菌,更不建议在这个时候喝优酪乳。
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