Many of us love to eat beef. If there is a delicious beef curry, or a bowl of rice with a devil... right? But one thing we have all heard is that eating beef is not very good for the body. Some say that it is very nutritious. So what is the truth in this story? Is beef good for our health or bad? Let's talk about this clearly today.
Health benefits and risks of beef
Simply put, beef is like two sides of the coin. It has a good side and a bad side.
First, let's talk about the risks. Beef, especially the fatty parts, is high in cholesterol and saturated fats. When consumed in excess, these can build up in our blood vessels, gradually clogging them. Even experts at Harvard University say that eating too much red meat and processed meats increases the risk of heart disease, cancer, diabetes, and premature death.
Does that mean eating beef is completely bad? No. The important thing is to eat it in moderation and in the right way . If you eat beef, eat it in moderation, that is, in moderation, and choose lean cuts of meat, you too can reap these health benefits.
Now let's see what those advantages are.
For blood health
Beef is one of the best sources of iron. Iron is essential for the production of hemoglobin, a protein in our blood. Think of it this way, hemoglobin is like a small truck that carries oxygen throughout our body. If there is not enough iron, the number of trucks decreases, which means that the body does not get enough oxygen. We call this condition iron deficiency anemia. Then you may feel tired all the time, your body may feel weak, you may not feel like doing anything, and your mind may be blank. So, adding the right amount of beef to your diet will help prevent this anemia from developing.
Immunity and wound healing
Beef is also rich in zinc, a mineral that is essential for our bodies. Zinc works like a little mechanic that helps our bodies heal wounds quickly. Zinc also helps keep our immune system strong and protects us from diseases. Zinc is especially important for growing children and young adults.
For muscle function
Protein is essential for building, strengthening, and maintaining our muscles. Our muscles are damaged by the activities we do every day. Protein repairs that damage and rebuilds the muscles. If you exercise, especially if you go to the gym and lift weights, protein is essential for muscle growth. Even a small amount of beef can provide a significant portion of your daily protein needs. This can help prevent muscle loss as you age, especially for people over the age of 55.
How is the nutritional value of beef?
The nutritional value can vary slightly depending on how you cook the beef. But in general, these are the ingredients found in about 85 grams of well-cooked beef (that's about the same amount as a regular-sized burger patty).
| Nutrient section | Size |
|---|---|
| Calories | About 179 |
| Protein | About 22 grams |
| Fat | About 9 grams |
| Carbohydrates | 0 grams |
| Fiber | 0 grams |
In addition, beef also contains the following vitamins and minerals:
- Phosphorus
- Vitamin B3 `(Vitamin B3)`
- Vitamin B6 `(Vitamin B6)`
- Vitamin B12 `(Vitamin B12)`
- Zinc
The important thing is, all these benefits only come from eating in moderation . The recommended amount of beef is about 85 grams per serving. Given the health risks associated with red meat, it's important to limit yourself to this amount.
So how do you prepare beef in a healthy way?
Okay, now you're probably wondering how you can reduce the cholesterol and fat and still get all the goodness of beef. There are a few simple things you can do to do that.
1. Choose lean meat: When you go to the store, look for meat labeled "extra lean" or "lean." Otherwise, choose a cut of meat with as little visible white fat as possible.
2. Remove visible fat: Before you start cooking, use a knife to cut away all visible fat from the meat. As you cook, most of the remaining fat will melt away.
3. Choose a good cooking method: Grilling, roasting, or broiling beef is better than frying it in oil. This is because the meat is on a griddle, allowing the oil to drip down. This means that the meat has less oil to absorb.
Here are some ways you can try:
- Make a low-fat marinade with things like lemon juice and soy sauce, marinate the meat in it for a while, and then bake it in the oven.
- Rub some spices like pepper, cumin, and turmeric on the meat and grill it.
- Cut the beef into small pieces and thread them onto skewers, alternating them with your favorite vegetables (onions, tomatoes, and chili peppers) to make delicious meat skewers (kabobs).
- Roast a whole piece of meat in the oven with salt, pepper, and some spices of your choice.
Take-Home Message
- Beef is a food rich in nutrients like protein, iron, and zinc.
- However, it is important to eat it in moderation, as excessive consumption can lead to health problems such as heart disease.
- When buying beef, be sure to choose lean cuts . Trim off any visible fat before cooking.
- Use healthier cooking methods such as grilling and roasting rather than frying.
- If you have high cholesterol, heart disease, or other health problems, always talk to your doctor before adding beef to your diet.
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