Meat; They are the edible muscles of cattle, sheep, poultry and sea animals. Meat; It consists of protein, fat, water and minerals. It contains small amounts of glycogen and B vitamins. More than half of the meat consists of water.
The total calorie content of our food during the day should be 55-60% CARBOHYDRATES, 12-15% PROTEINS and 25-30% FAT. The diet program planned by a nutritionist will reveal the individual's personal protein consumption amount. At the same time, your protein need can be calculated as 1-1.5g/day per kg. For example: A 90kg individual's daily protein need is 90-135g/day. We can meet our protein needs with red meat, white meat, eggs, cheese, legumes, milk and yoghurt. Depending on our individual needs, it is decided which of these protein types should be consumed more. Red meat is of great importance, especially for individuals with deficiencies in B12, iron, zinc, vitamins A and E. Red meat should constitute the majority of the protein needs of these individuals, approximately 40-50%.
In a balanced nutrition program, 2-3 portions of meat groups should be consumed daily. Red meat consumption should be included at least twice a week. In order to get maximum benefit from the nutritional values of meat, care should be taken to consume green leafy foods.
Let's take a look at how we should consume meat during the upcoming Eid al-Adha;
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Rigor mortis (the hardness of meat after cutting) disappears in ten days at 0°C and in three days at 15°C, and it becomes edible. For this reason, the meat should be allowed to rest.
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Red meat should be consumed as well cooked as possible. The central temperature of the meat during cooking should be 72°C.
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Instead of grilling or frying, meat should be stewed or steamed.
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Cooking should be done at high temperatures for short periods of time and the meat should never come into contact with fire. There should be a distance of at least 15cm between the meat and the fire.
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Burned or smoked meat should not be consumed. If the meat is burnt, cut off the burnt pieces and throw them away.
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If red meat is marinated with garlic, lemon juice or olive oil, the formation of carcinogenic substances will be reduced.
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If the meat is marinated in If it is necessary to cook at high temperatures, it is necessary to turn the meat frequently to prevent it from burning.
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Care should be taken to ensure that none of the ingredients used in raw meat come into contact with cooked meat.
No food consumption should be excessive. I hope you will be one of those who maintain portion control this holiday, and I wish you a healthy and happy holiday.
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