Iron is essential for oxygen transport and maintaining normal blood function. Iron deficiency increases the risk of anemia, leading to fatigue, dizziness, pale skin and reduced productivity.
鐵是人體必需的微量元素之一,參與體內氧的運送和組織吸收過程,維持正常的造血功能。飲食中缺鐵會增加患缺鐵性貧血的風險,同時也會讓人變得冷漠呆板、頭暈、疲勞乏力、皮膚蒼白,影響正常的生活和工作。
The human body cannot produce vitamin B12 naturally and must acquire it through diet. This essential vitamin is primarily found in animal-based foods such as meat and organ meats, while plant-based sources contain virtually no vitamin B12.
人體不能自行合成維生素B12,必須得從食物中獲取。維生素B12的主要來源是動物性食物,比如肉類、動物內臟,植物中幾乎不含有維生素B12。
Vegetarians, vegans and women of reproductive age face higher deficiency risks, which may cause neurological issues, depression, fatigue, megaloblastic anemia and cardiovascular risks linked to elevated levels of homocysteine.
素食者、純素食者和育齡婦女缺乏維生素B12的風險較高。缺乏維生素B12可能會讓人出現神經系統問題、記憶力減退、精神抑郁、疲勞,長期缺乏會導致巨幼紅細胞性貧血,高同型半胱氨酸血癥(心血管疾病的危險因素)。
Meat is rich in high-quality protein, and the amino acid composition of animal meat closely aligns with human needs, ensuring high utilization efficiency. Insufficient meat consumption or avoiding it altogether directly impacts protein intake, thereby hindering muscle synthesis.
肉類含有豐富的優質蛋白質,且畜肉蛋白質氨基酸組成與人體需要比較接近,利用率高。如果不吃肉或者吃不夠肉類,都會直接影響蛋白質的攝入,進而影響肌肉合成。
A long-term Oxford University study found vegetarians had a 11% higher overall fracture risk, while vegans faced a 50% increase. Hip fracture risks rose by 25% for vegetarians and 131% for vegans.
英國牛津大學的一項長期研究顯示,與正常食肉者相比,素食者(不吃肉或魚,但吃牛奶或蛋)的骨折的風險增加11%,純素食主義者(不吃肉、魚、牛奶和蛋)發生骨折的風險會顯著增加50%;并且與正常食肉者相比,只食魚者、素食者和純素食主義者的髖部骨折風險分別增加了26%、25%和 131%。
Within a seven day period, adults should consume 300–500g of poultry/red meat and fish/shellfish.
在7天內,成年人應進食300 - 500克禽肉/紅肉及魚類/貝類。
Opt for steaming, stewing or light stir-frying over frying and grilling, which both produce carcinogens.
選擇蒸,燉或輕炒,而不是煎和烤,這兩種都會產生致癌物質。
Minimize intake of smoked, cured or preserved meats (e.g., bacon, ham) due to excess salt and oxidized fats.
少吃煙熏肉、臘肉、培根、火腿等加工肉類,這類食物不僅含有較多的鹽,同時也存在油脂過度氧化等問題,常吃會帶來健康風險。
Meat provides rich nutrients that can help prevent anemia, reduce the risk of fractures, and lower the risk of depression. If eaten in the right way and in correct portions, it can also aid in weight loss.
肉類能提供豐富的營養,能幫助預防貧血、降低骨折風險、降低抑郁風險。所以,合理吃肉,不僅不會拖累身材,反而是健康減脂的重要一步。
編輯:李雪晴
見習編輯:裴禧盈
實習生:趙苑如
來源:人民日報 健康中國
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