When I was diagnosed with diabetes, my blood
cholesterol level was also found to be above the danger level. Then everyone in
the family started saying – “The end, the days of satisfying your hobbies are
over, the days of eating meat, sweets, rice and bread to fill your stomach are
over, now eat in moderation”!!
I have no particular objection to anything, but how
can I live without meat (beef, mutton, chicken)? My favorite food every day is
any kind of meat. So I got into an argument with the doctor. The doctor also
felt the need to motivate me, saying ---
No matter what else is on the food list, if there is
meat, it doesn't matter - almost everyone's heart is happy!
But many people get upset when there is a doctor's
prohibition. Doctors forbid overweight, heart disease, high blood pressure,
diabetes and kidney patients from eating beef and mutton.
So is meat just bad, absolutely forbidden?
No, -- it is not, to live a healthy and satisfying
life, you have to eat it in moderation.
Diabetes and hormone experts and nutritionists all say
- meat is one of the sources of animal protein, iron, zinc, thiamine,
riboflavin, selenium and vitamin B-12.
Generally, a person can eat 50-70 grams of meat a day
or about 400-500 grams of meat a week. But red meat or beef and mutton is high
in saturated fat, so overeating increases the level of harmful cholesterol in
the blood and increases the risk of high blood pressure, heart disease, stroke
and cancer. Therefore, by eating meat with a little caution and understanding
the amount, we should follow rule to lead a healthy life.
Experts
believe that it is important to follow the rules for preparing meat for eating
---
a. While
cutting meat, remove visible fat. Cut the meat into thin and small pieces. This
will reduce fat. Usually, the upper part of the back of the animal, the breast
meat, and the flank meat contain less fat.
b. While
cooking meat, do not fry it with too much oil, but cook it with a little oil.
It is better if you can bake, grill, steak, etc. without oil. Cooking it with
various types of vegetables or pulses such as turnips, cabbage, broccoli,
beetroot, beans, papaya, peas, lentil, capsicum, etc. can reduce the amount of
fat and is also beneficial for health.
c. Cooking
meat for a long time at high temperature produces some harmful chemicals. So
cook meat on low heat.
d. Boil
the meat before cooking and drain the water. This reduces the fat content of the
meat a lot.
e. Do
not reheat cooked chicken repeatedly. The nutritional value of meat is lost,
and harmful substances are produced.
f. Instead
of cold drinks and desserts, place buttermilk, cumin water or sour curd, salad,
etc. on the meat-rich food table.
g. Do
not skip regular medication during festivals and celebrations. Do not skip
regular walking or exercise.
#
As red meat is dangerous for people suffering from problems, red meat is
beneficial for people without problems.
Benefits
--
a. Red
meat is a very good source of protein. Eating red meat is beneficial for muscle
building, bone growth and weight gain. It is especially necessary for the
growth of children.
b. Red
meat is an excellent source of iron. Therefore, pregnant women, adolescents,
the elderly and children need red meat to increase hemoglobin.
c. Being
a good source of vitamin B complex, red meat helps in improving the nervous
system and eyes, helping in digestion, enhancing the beauty of hair, skin and
nails and eliminating diseases caused by B complex deficiency.
d. Being
a source of zinc, it helps to boost the body's immunity, heal wounds, and
improve body growth and reproductive health.
Harm
-
a. Red
meat contains a lot of LDL cholesterol and triglycerides, which increases the
level of cholesterol in the blood.
b. It
is high in saturated fat, which causes blockage in the blood vessels, which
causes heart attack or stroke.
c. It
increases the risk of type-2 diabetes and high blood pressure.
d. Eating
excess red meat causes indigestion, gastric and ulcer problems.
e. It
increases the risk of colon, small intestine, stomach, prostate, colon and
breast cancer.
f. It
increases the risk of arthritis and kidney cancer. Uric acid also increases.
Warning
--
a. Heart
disease, kidney and high blood pressure patients and those with high
cholesterol levels in their blood should eat less red meat.
b. If
you have constipation or piles, you can eat it in very small quantities, but
you should drink plenty of water, juice, and isabgul husk along with it.
c. If
you are allergic to red meat, you should not eat it.
#
How to get protein without meat -
Our daily diet should consist of 20 or 30 percent of
protein. Many of us think that protein is only available by eating meat. But
apart from meat, there are many other sources of protein. You need to know
these for a healthy life.
Let's say - someone wants to avoid meat or wants to
become a vegetarian, but how will his protein needs be met? We can also get a
lot of protein from eggs, milk, milk products, fish, bean seeds, nuts, chickpeas,
soybeans, peas, beans, beans, seeds of various vegetables, etc.
These foods can be cooked in various ways, - such as
lentil pie, egg-milk pudding, pies, fish cutlets or chops, lentil porridge,
chickpeas, curd, etc., and the need for protein will be fulfilled without meat.
A piece of 30 grams of meat contains 6 grams of
protein. Instead, to get the same amount of protein, you can eat - 160 grams of
almonds, 1.5 cups of milk, 35 grams of fish, half a cup of peas, 2 cups of
liquid lentils (mung beans or lentils), 20 grams of cheese, 35 grams of
chickpeas, 25 grams of chickpeas, 15 grams of soybeans, 30 grams of chickpeas,
20 grams of mustard - any one of these can be eaten as a complement to meat.
Many people want to avoid meat to lose weight or avoid
heart disease. In that case, care should be taken to ensure that there is no
lack of protein.
You can choose different types of pulses as a
vegetable source of protein. Eating two or three types of pulses together
increases its biological value.
You can also get additional benefits by mixing one
protein with another, such as egg-dal, khichdi, milk-egg breakfast, haleem,
etc.
Nuts contain magnesium and omega-3 fats, which are
beneficial. In terms of protein, milk, cheese, yogurt, etc. are very beneficial
as an alternative to meat. In addition to calcium, yogurt or cheese contains
beneficial bacteria for the intestines. Soybeans also have good calcium. We
have to act wisely to lead a healthy life.
