Shish kebab is one of the traditional and favorite spring dishes of Russians. Meat is an important part of the daily diet, but its effect on the body depends on many factors – cooking methods, side dishes, etc. Alina Krasikova, therapist and nurse at the Digital Clinic of the VSK Insurance House, talks about the benefits. and the harm of barbecue, the healthiest recipes for its preparation and the optimal amount of food in the diet for men and women. Animal proteins are an important part of a healthy diet. For average-weight men, the recommended protein intake is about 60 grams per day, and for women it’s about 50 grams per day. So, 100 grams of beef contains approximately 25 grams of protein. This means that a man needs to consume about 250 grams of beef (or no more than five pieces of kebabs) per day, and a woman needs about 200 grams (or four pieces of kebabs). 100 grams of chicken meat contains approximately 31 grams of protein. This means that men should consume approximately 200 grams of chicken (or four pieces of kebabs) per day, and women should consume about 150 grams (or three pieces of kebabs). It is also worth considering that animal protein is found not only in meat, but also in other products (fish, dairy products, eggs), i.e., with them, meat consumption in the diet should be even less. Among the classic side dishes that perfectly complement grilled meat is a vegetable salad of fresh tomatoes, cucumbers, peppers, herbs and onions. Another popular and healthy option is baked vegetables (tomatoes, peppers and eggplants). They are rich in vitamins, minerals, antioxidants and fiber, which are important for maintaining a healthy heart and immune system. When baked, vegetables retain their beneficial properties, but you need to pay attention to the method of preparing them. It is advisable to bake vegetables without excess oil or adding a large amount of salt or sauces, so as not to increase the calorie content of the dish. You should avoid “heavy” side dishes for barbecue (this includes, for example, potatoes). It is also worth limiting your consumption of white bread and other fast carbohydrates to avoid a sharp increase in blood sugar levels. To minimize the harm of barbecue to the body, it is important to adhere to five basic tips. 1. Choose quality meat: it is preferable to use lean cuts of meat without skin. This will reduce the saturated fat and calories in the dish. 2. Use simple recipes: instead of mayonnaise or fatty sauces, give preference to simple and light marinades based on lemon juice, olive oil, spices and herbs. 3. Prefer regular firewood: When cooking a barbecue, it is better to use natural wood or charcoal instead of wood briquettes or fast-burning coals. This will help avoid the formation of harmful compounds that can form when burning low-quality fuel. 4. Add Vegetables: To increase the nutritional value and reduce the calorie content of your kebabs, add pieces of vegetables, such as tomatoes, peppers, pumpkin or onions, to your kebabs. They will enrich the meat with vitamins, minerals and fiber. 5. Do not overdry the meat: overdried meat contains an increased level of carcinogens formed during processing at high temperatures. Following these simple tips will help reduce the harm of eating barbecue and make it a healthier and healthier dish for the whole family. Also, when properly prepared and consumed, there is no need to change your daily level of physical activity. “The idea that you need to ‘work’ on the food you eat by increasing your physical activity is important in striving for a healthy balance between diet and exercise. This could be sports, walks in the fresh air, yoga, or even simple exercises at home. balanced diet – a diet that includes vegetables, fruits, proteins, grains and healthy fats. It is important to learn to listen to the signals of your body, avoid excessive sleep and rest, lead a healthy lifestyle out of love for your body, and not out of guilt or the desire to punish yourself for eating,” notes Alina Krasikova, general practitioner, nutritionist at the Digital Clinic » Insurance House VSK.
0 комментариев