I stopped eating shellfish compared to before, but my daily intake is 65.6 g (National Health and Nutrition Examination Survey 2016 / Ministry of Health, Labor and Welfare). We eat roughly the same amount of shellfish every day as we eat lean meat.
Seafood is low in calories but contains high-quality animal protein. It is rich in nutrients like essential vitamins and minerals, and also contains functional ingredients like omega-3 unsaturated fatty acids (DHA: docosahexaenoic acid, EPA: eicosatetraenoic acid).
Studies have shown that people who eat a lot of fish are less likely to have a heart attack as a healthy food. A research group of the Ministry of Health, Labor and Welfare has addressed 40,000 men and women living in the prefectures of Iwate, Akita, Nagano and Okinawa on the relationship between eating habits and other lifestyle habits and the appearance of ischemic heart disease. I've been tracking it for years. 1990. investigated. The results showed that "people who eat fish eight times a week have about a 60% lower risk of developing a heart attack than those who eat only once."
However, this is the result of a single observational study and the evidence is not strong. However, in 2016 a meta-analysis on fish and health was published.
A meta-analysis of a total of 12 observational studies of a total of 670,000 people found that the higher the fish intake, the lower the risk of death.
Another meta-analysis shows that eating 85-170 g of fish per day reduces the risk of dying from myocardial infarction by 36% compared to those who eat very little fish. Oily fish has been found to be particularly effective in this case.
Ingesting large amounts of omega-3 unsaturated fatty acids, such as DHA and EPA, which are abundant in fish, can improve triglyceride and cholesterol levels associated with lifestyle-related illnesses and reduce the risk of heart disease. It was clear (* 3).
White meat that you want to eat every day if possible
So how much white meat should you eat every day, which is said to be good for your health? For DHA and EPA, 1 gram per day is expected (* 4). Applying this to real fish, the opening for mackerel is 0.7, saury is 0.4, and yellowtail sashimi is 4.7.
DHA and EPA have been shown to be very effective in preventing coronary artery disease and stroke, especially age-related macular degeneration, which causes vision loss in the elderly over 60 years of age.
When looking at health information, pay attention to the strength of the evidence. On top of that, think about your taste and try to eat something that appears to be good for your health in a balanced way. This is a point I want to appreciate, especially when I am dieting in my 50s.
Lean meat is "meat with blood"!
Studies in the United States and elsewhere have reported that people who eat lean meat are more likely to develop heart disease and arteriosclerosis. Red meat in this case refers to raw red meat such as beef, pork, horse and lamb.
The red color of lean meat is influenced by the color of the protein in the meat. He explained that the component called hemoglobin in red blood cells plays a role in transporting oxygen in the blood, but in muscle, a protein called myoglobin carries oxygen.
This myoglobin also contains iron and is red, so myoglobin-rich meat looks red. Lean meat can be called "meat with blood".
White meat, on the other hand, is usually chicken and fish. However, some fish are red and white. For example, migratory tunas swim constantly and require large amounts of oxygen. That means you need a lot of myoglobin. Therefore, the body turns red.
Inspirational and food stalls, on the other hand, are whiter because they have less boost and less myoglobin. Studies have shown that eating a lot of lean meat increases the risk of heart and blood vessel disease and, from the perspective of Eastern medicine, it can be thought that too much blood puts pressure on these organs and tissues. Do.
Beware of choosing lean and white meats as long as it does not cause stress
However, it is possible to conclude that lean meat is unhealthy and overdose should be considered a problem. As mentioned above, if you are tired or have anemia, it is advisable to take it consciously.
On the other hand, for people who are usually hot and prone to illness, it is better to Choose white meat instead of lean meat to balance the body's blood and risk heart and blood vessel disease ... It can lead to decline.
Balance is also important for immunity and anemia is also a problem, but if there is too much blood, the autonomic nerves consisting of sympathetic and parasympathetic nerves will be skewed, making it difficult for immunity to function smoothly.