Nutritional value and vitamins in beef meat - how has religion changed food culture? Benefits and harms of beef, indications and contraindications

Beef is by far the most common, one might say one of the favorite varieties of the population. Science studying the right approach to nutrition identifies beef as a first-class source food proteins, since this type of meat contains all the amino acids necessary for the human body and essential for nothing. Therefore, the benefits and harms of beef as a product are considered taking into account these wonderful properties.

• It's no secret that the benefits of beef lie in its highest nutritional value, since four times less amount of beef can, in terms of calorie content, replace a liter cow's milk. In addition, eating meat saturates the body faster than any other product.
• The benefit of beef is that, unlike, for example, fiber, beef neutralizes of hydrochloric acid, digestive enzymes and other irritants contained in gastric juice. Thus contributing to the normalization of acidity in the stomach and intestines.
• Beef is much faster than or absorbed in the human body. Therefore, the benefit of beef is that it does not lead to clogging of the intestines with rotting and fermenting waste.
• This meat is considered especially valuable. Since the benefit of beef lies in its high content of many minerals and especially, high content zinc, as well as iron, which is very necessary for our body.
• Experts consider beef to be a dietary meat, and people suffering from many diseases, as well as those who have undergone operations, recommend eating it after blood loss, both boiled and in strong broths and soups based on it.

Find out: and so that it retains all its beneficial properties.

• Beef, however, is different. The most stringent dietary requirements are much better satisfied with young beef or. The muscle fibers of a calf have not yet hardened, and therefore are much more tender than those of adult animals. In addition, muscle and subcutaneous fats calves, for the most part, consist of low-saturated fats fatty acids. Therefore, the benefit of beef lies in its high dietary value.

Beef harm

• However, along with the benefits, they also note the harm of beef. It turns out that it is very important what kind of food a cow ate while she was growing and gaining weight and before she was slaughtered. Now animals often don’t even see fields and meadows, and don’t nibble anything. From birth until they are sent to the slaughterhouse, they eat prepared feed, which replaces them with fresh and juicy green grass.

And, often, feedstuffs contain excess amounts of pesticides, herbicides, nitrates, etc. Animals eat such food, and then these harmful substances can enter the human body along with the meat they eat, even well-cooked meat.

• The harm to beef also manifests itself due to the technologies of raising animals themselves, because any livestock farm takes all measures in order to speed up this process. They are injected with antibiotics, given a variety of special vaccinations, pumped full of stimulant hormones, and much more. All this may subsequently make beef not as healthy as we would like, and often even dangerous to health.

Find out: and do not purchase expired or low-quality products.

• It is no secret that the harm of beef can manifest itself depending on the method of its preparation. Thus, it is known that fried beef, although very tasty, is far from harmless, since frying produces many carcinogens.

When purchasing and consuming this tasty and beloved meat by many, it is important to choose it correctly, cook it well and eat it in moderation in order to benefit from it. And so that the harm of beef is not worth giving up your favorite dish.

Beef Composition

• The nutritional value
• Vitamins
• Macronutrients
• Microelements

Beef is one of the dietary types of meat that is especially valued in cooking. How useful it is and to whom it can be harmful, in what form it is best to consume it, we will find out in this article.

Calorie content and chemical composition

Let's look at the composition and calorie content of beef using tenderloin as an example.

Nutritional value per 100 g of product:

• proteins - 22.2 g;
• fats - 7.1 g;
• carbohydrates - 0.01 g.

• vitamins - B1, B2, B4, B5, B6, B9, B12, E, K, PP;
• minerals - potassium, calcium, sodium, magnesium, phosphorus, iron, copper, manganese, zinc;
• amino acids - isoleucine, lysine, methionine, tryptophan;
• fatty acids - omega-3, omega-6;
• monounsaturated and polyunsaturated acids.

Did you know? Domestic cows are descended from wild bulls that were domesticated by humans about eight thousand years ago. Their meat was eaten by the ancient Romans, Scythians, and Greeks, however, for mere mortals it was not an affordable pleasure.

What are the benefits of beef?

The product contains many B vitamins, amino acids and minerals, which are important for human health. Beef liver, for example, is the record holder among products for iron content. Let's consider what benefits beef meat brings to the body.

For men

The benefits of the product for the stronger sex are as follows:

• production and normal level testosterone in the blood;
• source of protein and, accordingly, energy;
• strengthening bone tissue;
• build-up muscle mass;
• increasing potency;
• rapid recovery after heavy physical activity;
• strengthening immunity;
• strengthening hair follicle(prevention of early baldness).

Important! Excessive consumption of beef increases the risk malignant tumor in the colon, so eating more than 550 g per week is not advisable.

For women

Benefits of beef meat for women:

• prevention of chronic fatigue;
• maintaining healthy hair and skin;
• collagen production;
• increased hemoglobin levels;
• recovery after heavy periods;
• increasing the ability of cells to regenerate;
• endocrine system support;
• normalization of the functions of the reproductive system.

Eating beef too often can lead to increased production of subcutaneous fat, high fat content hair. Women can safely eat up to 160 g of product per day.

For children

It is recommended to introduce beef meat into complementary foods for children after vegetable and fruit mixtures, at the age of six to eight months. Considering the presence of thiamine, riboflavin, amino acids, iron, calcium and other substances important in the structure of a young body, meat, in particular beef, baby food necessary.

This product promotes the strengthening and growth of bone, muscle, and connective tissues, in addition, it performs a number of such actions:

• develops memory, the ability to assimilate educational material, mental activity generally;
• provides the necessary energy;
• supports healthy vision;
• forms the nervous and endocrine system;
• normalizes metabolic processes, water-salt balance, microflora of the stomach and intestines;
• strengthens the immune system.

In what form is it best to consume?

To get the most out of meat useful substances, you need to know in what form it is best to eat it.

Raw beef

The raw product, on the one hand, is considered the most beneficial for health and easiest for digestive tract, since it is completely absorbed, unlike meat that has been subjected to heat treatment. It is clear that all elements of the composition enter the body in full. Another plus is that it has been proven that raw product is not an allergen.

Boiled beef

Boiled meat is good for the stomach: it reduces acidity gastric juice and the activity of enzymes that irritate the mucous membrane. Moderate consumption will serve as prevention cardiovascular diseases, normalizes work hematopoietic system, brain function. When cooked, the proteins and amino acids present in the composition are practically not destroyed, filling the body with energy for the whole day.
It is better not to consume the product at night - it is heavy food. Dinner should be three to four hours before bedtime.

Stewed

Beef stew does not have high calorie content. If the meat is chosen correctly, then its processing will not take much time, which means that all the beneficial substances will be preserved. The product is useful for patients after surgical operations, for athletes (gaining muscle mass and recovery after training).

Important! It is not advisable to eat this dish often if you have type 2 diabetes, during an exacerbation of ulcers, gastritis and other gastrointestinal diseases.

Fried

Fried food is generally a taboo among nutritionists and gastroenterologists: in addition to its own cholesterol and fat, it also adds vegetable fats when frying. According to research by scientists different countries, highly fried beef increases the amount of mutagens, which increases the risk of tumors.

Beef broth

There has always been broth healing agent, helping to restore strength after a debilitating illness or after surgery. This is especially useful when solid and fatty foods are contraindicated for the patient. The fat content in lean beef broth is no more than 1% per 100 g, and the calorie content is less than 20 calories.

Is it possible to eat beef

Let's figure out whether beef can be consumed in all conditions, and whether the product is allowed for certain diseases.

During pregnancy and breastfeeding

The unanimous opinion of gynecologists, reproductive specialists and obstetricians is that you should eat meat in general and beef in particular. Without the main source of protein, women first have problems with conception, then with pregnancy and labor.

In addition to protein, it is a source of magnesium, calcium, potassium, iron and almost the entire group of B vitamins, the presence of which is especially important for pregnant women. They form all systems of the fetus’s body, reduce the risk of miscarriage, the risk of pathologies of the child’s neural tube and others.
The same applies to the lactation period - reasonable consumption of the product during breastfeeding will transmit children's body the entire spectrum of substances received by the mother. Strengthens protective properties little man and will contribute to the normal formation digestive system baby.

When losing weight

Beef meat is considered one of the lowest in calories, so it is often recommended for consumption if you want to lose weight. Dieting often limits food choices, but maintaining health requires the right balance vitamins and minerals. Beef dishes will fill the gap useful elements when dieting.

For pancreatitis and gastritis

At acute form or exacerbation chronic form diseases, you can eat steamed dishes from fillets of young individuals. If food is prepared from other parts of the carcass, you need to remove fatty layers, tendons and cartilage: they are not for a sick stomach.
Broths and fried foods are not advisable.

Which meat is healthier: pork, beef or lamb?

The most popular types of meat in cooking are pork, beef and lamb. What is more useful, let's figure it out.

There is an opinion that pork contains the most cholesterol, but this is not true. In eggs and butter many times more. Pork meat is fattier than other types, but it is also more tender and easier to cook. Who doesn't love fatty foods, may choose a leaner piece of carcass.

Recommended for use in winter, when the body requires a lot of energy for heating; high-calorie foods will make up for the lack of energy. Besides pork fat, unlike a cow product, is completely absorbed by our stomach. Pork is the record holder among meat products by vitamin B and amino acid content.
Cow meat - perfect product For active people who are interested in sports. It contains collagen and elastin, which give our muscles the ability to stretch and strengthen connective tissue, cartilage and ligaments, making them more mobile. In the off-season, the product will prevent vitamin deficiency and anemia, since it replenishes the supply of hemoglobin and vitamins, saturates the body with a whole group of important minerals.

Did you know? Enterprising Japanese, growing marbled beef, in order to successfully sell it and give a certain elitism to their products, composed a whole legend about the methods of caring for their cows. Allegedly, the cows are given daily massages to the musical accompaniment of classical works, and the chicks are treated to beer. the best varieties. In fact, the marbling of the product is entirely the merit of livestock breeders.

Concerning lamb- she was always more of an amateur. You need to get used to the product, since even young meat has a specific taste and smell. This is the least fatty of all types of meat and contains a minimum of cholesterol and fat. Useful for older people whose body is not able to digest heavy food, recommended for people who want to lose weight, suffer from diabetes mellitus, problems with blood vessels.

Cooking secrets

Food should be not only healthy, but also tasty; let’s look at the secrets of preparing a soft and juicy dish:

Video: How to boil beef

Let's summarize: to the human body meat is necessary. No product plant origin(no matter how vegetarians convince you otherwise) will not saturate the body with the required quality and quantity of protein. The lack of this substance leads to many diseases.

Beef is meat from large cattle. In our country, the most popular type of meat is cow meat. Depending on the age of the animal, it can be tough (old beef) or tender (veal). The most valuable beef comes from well-fed 20-month-old animals. Her appearance distinguished by a rich red color.

Boiled beef– the most useful and can be used for dietary nutrition. In order for the meat to retain all its valuable properties, it is dipped in boiling salted water. Cooking time depends on the “youth” and freshness of the product. Boiled meat goes well with porridge, potatoes, vegetables, mushrooms, and sweet and sour sauces.

The benefits of boiled beef

Beef is a source of complete protein and iron, which helps saturate the body's cells with oxygen. It is especially useful for men who work physically and attend GYM's. This is dietary meat with a minimum amount of fat necessary to feed those losing weight. Wide range nutrients, including vitamins and minerals in beef, have an effect on the human body beneficial influence. Boiled beef normalizes the acidity of the stomach and intestines, is quickly absorbed, and is a product recommended for dietary nutrition. different types diseases.

Harm and contraindications

It is believed that excessive and regular consumption of beef can cause colon cancer. Excessive consumption of beef fat contributes to heart disease. Another argument not in favor of beef is modern methods feeding animals. Compound feed, which forms the basis of the modern cattle diet, contains pesticides, herbicides, nitrates and other harmful substances. The quality of meat is also negatively affected by the use of hormones, antibiotics, stimulants, etc.

The traditional list of food products is unthinkable without meat such as beef. The benefits and harms of this product mainly depend on individual characteristics body, but there are certain facts that you need to know so as not to harm yourself. Let's find out more about this.

About the product

Beef is red meat with a slightly sweet taste. It is not as fatty as and more nutritious than poultry. A wide variety of dishes are prepared from it: salads, soups, cutlets, steaks, stews, filling for baked goods. The product rarely causes allergies and is suitable for baby food.

Beef is one of the main sources of animal protein. Its regular use affects a person’s activity and energy. The calorie content of the dish depends on the cooking method. Beef fillet can be dietary product(meaning

The nutritional value

First of all, beef meat is valuable because high content squirrel. There are 20 g of it per 100 g of product. In terms of the content of this substance, beef is the leader among other types of red meat. For comparison, 100 g of pork contains 17-19 g of protein, and 100 g - 16 g.

Advice!
The calorie content of beef depends, among other things, on the conditions under which the animal was raised. Therefore, it is worth buying meat from trusted sellers.

Beef also contains a number of vitamins:

Minerals:

• iron,
• zinc,
• calcium,
• potassium,
• magnesium,
• fluorine,
• phosphorus,
• manganese,
• copper,
• molybdenum.

Amino acids:

• valine,
• lysine,
• isoleucine.

Benefit

The benefits of the product should be discussed with its moderate consumption. By including beef meat in your diet, you provide yourself with a feeling of fullness. Meat dishes help the body quickly recover and gain strength after illness. Boiled beef Recommended for people with increased physical and mental stress, as well as nursing women.

Beef dishes stimulate work gastrointestinal tract. The product normalizes metabolic processes and maintains a stable level of stomach acidity. Beef helps remove harmful cholesterol from the body. It has the property of strengthening the walls of blood vessels. The level of hemoglobin in the blood is normalized when eating red meat, and the risk of anemia is reduced.

What else does the product affect:

• improves memory,
• strengthens muscles,
• strengthens bone tissue,
• promotes hematopoiesis,
• increases blood clotting,
• accelerates wound healing,
• supports the nervous system
• helps to lose weight,
• reduces the likelihood of a heart attack.

Beef is a top product for athletes. Thanks to its protein content, it helps restore muscle fibers after training, strengthens interarticular ligaments. Diet dishes- soups, broths, steamed meat - recommended for people who have undergone operations, chronically ill patients, as well as those who want to maintain normal immune system body.

Harm

It is not the beef itself that can cause harm, but its excess in the diet. Excessive amounts of beef on the menu have the opposite effect: it depresses the cardiovascular system, digestive problems arise, the intestines become clogged. Uncontrolled use may increase blood cholesterol levels. Excess meat negatively affects the liver and kidneys. Risk appears oncological diseases. For women, the consumption rate is 150 g of beef per day, for men a little more - 170 g. Moreover, on average, the amount of meat eaten should not exceed 0.5 kg per week.

Important!
Polzateevo magazine draws your attention: beef can be harmful if stored improperly. Fresh meat must be kept in the refrigerator, at a temperature not exceeding +4°C. In this case, enamel or glassware would be ideal. It is also possible to have a plate or bowl wrapped in food-grade, breathable film. But even then, the shelf life of fresh beef does not exceed 16 days.

Freezing significantly extends the safe storage period of the product, but destroys some of the beneficial substances. Various ways Cooking meat affects calories and nutritional properties. The benefits and harms of beef depend on them. For example, an organism with sensitive digestion is unlikely to thank you for a fatty and spicy dish.

A meat dish can be harmful if the animals were raised in unfavorable conditions. Constant stress and the premonition of death affect the quality of meat. Adrenaline accumulating in the muscles of cows, the use of hormones for enhanced growth, as well as unnatural food - all this remains in the meat. Modern producers are trying to improve the quality of meat and increase its production, but the result is a product that is unsafe for humans.

For illnesses

For pancreatitis, dietary beef is allowed. Fat meat dishes are excluded. Beef tallow is not recommended due to its high fatty acid content, which overloads the inflamed pancreas. Choose fillets from young animals and steam them. Dietary beef, especially beef broth, is also beneficial for diabetics. Fillet stewed with vegetables is well digested.

How to cook

First, we select a good cut of meat based on the following characteristics:

• it is juicy red,
• It has nice smell fresh meat,
• fat - soft, cream-colored,
• the meat has a marbled fibrous structure,
• when pressed, the fillet should be elastic and quickly regain its shape,
• The incision site should be shiny.

If the fillet is dark red, the fat is cloudy and has films, this is the meat of an old animal. Top grade beef - this is the fillet, the back and chest parts, the first grade is the shoulder and shoulder parts, the second is the cut, the front and back shank. Beef brains, tongue and liver are also eaten.

Diet recipe:

• beef (fillet) - 500 g,
• carrots - 1 pc.,
• onion - 1 pc.,
• celery stalk - 1 pc.,
• thyme - 2 branches,
• peppercorns - 5 pcs.,
• salt,

Place the chopped fillet in a saucepan with water. Bring to a boil, then reduce heat. Place whole peeled carrots, onions and celery into the pan. After a couple of minutes, add spices. Cook the meat for 2 hours, periodically skimming off the foam. Make sure that the beef is always in the broth; to do this, add it to the pan boiled water. Half an hour before cooking, add a little salt. Finished meat pieces should be easily pierced with a fork.

Beef dishes add variety to your diet. The product goes well with vegetables, berries, and herbs. Stick to it proper nutrition and be healthy!

Beef is the meat obtained from the slaughter of cows, bulls and other cattle. In a narrower sense, beef refers to the skeletal striated muscles and adjacent connective and adipose tissue animals over eight months of age. The tender meat of younger cattle is called veal.

Beef supplied for sale is divided into categories and varieties. The basis for assigning meat to category I or II is the degree of fatness of the carcass (that is, the level of fat deposition and development muscle tissue). The division into varieties is carried out taking into account the area of ​​the animal’s body from which the meat was cut. So, 1st grade beef is called brisket, sirloin, rump, back, sirloin and rump. Second grade meat is considered to be flank, shoulder and shoulder blades. 3rd grade beef includes shanks, shanks and neck (cut).

The meat of cows, bulls and calves is eaten stewed, fried, smoked and boiled. Minced meat, soups and jellies are prepared on its basis. Older beef is used to make sausages, sausages and small sausages.

Nutritional value of beef and vitamins in its composition

The nutritional value of beef varies depending on the category and grade. Average data on the content of key nutrients in the meat of bulls, cows and calves are presented in Table 1.

Table 1

Vitamins in beef (per serving weighing 100 g):

• 8.874 mcg folate (B9);
• 0.554 mg pantothenic acid(B5);
• 0.288 mg tocopherol equivalent (E);
• 0.176 mg riboflavin (B2);
• 2.766 mcg cobalamin (B12);
• 8.791 mg niacin equivalent (PP);
• 0.384 mg pyridoxine (B6);
• 3.248 mcg biotin (H);
• 0.069 mg thiamine (B1).

Energy value of beef

The calorie content of beef depends on its category, on what part of the carcass the meat was cut from, and on the method of its preparation.

table 2

Calorie content of beef dishes(per 100 g serving):

• fried beef – 379.012 kcal;
• boiled beef – 206.484 kcal;
• stewed beef – 229.114 kcal;
• baked beef – 126.767 kcal;
• beef sausages and sausages – 227.587 kcal;
• beef jelly – 97.844 kcal;
• azu – 102.441 kcal;
• smoked brisket – 599.614 kcal;
• beef stroganoff – 192.457 kcal;
• entrecote – 219.614 kcal;
• cutlets – 244.351 kcal;
• beef meatballs – 143.112 kcal;
• beefsteak – 217.894 kcal;
• broth - 3.989 kcal.

Useful elements in beef

Macronutrients in beef (per 100 g):

• 58.799 mg chlorine;
• 324.414 mg potassium;
• 21.156 mg magnesium;
• 8.766 mg calcium;
• 229.881 mg sulfur;
• 64.331 mg sodium;
• 187.647 mg phosphorus.

Microelements in beef (per 100 g):

• 7.112 mcg iodine;
• 62.254 mcg fluoride;
• 181.118 mcg copper;
• 8.527 µg nickel;
• 2.658 mg iron;
• 6.981 mcg cobalt;
• 8.193 mcg chromium;
• 11.613 µg molybdenum;
• 76.131 µg tin;
• 3.237 mg zinc;
• 0.033 mg manganese.

Useful properties of beef

• Beef is hearty, nutritious and low calorie product, which can be safely included in the menu of a person losing weight.
• Group B vitamins, which cattle meat is rich in, help activate metabolic processes in the body.
• Beef contains significant amount easily digestible animal protein. Athletes and people experiencing increased physical exercise, can use it as an additional source of proteins.
• Vitamins, beneficial macro- and microelements contained in cattle meat have a beneficial effect on work nervous system. Regular inclusion of dishes based on it in the menu reduces the risk of developing somnological disorders (insomnia, difficulty falling asleep, etc.), depression and neuroses, and helps reduce the negative effects of stress on the body.
• Beef contains compounds that accelerate the elimination of excess cholesterol from the body. With moderate consumption of foods based on it, the risk of atherosclerosis is reduced.
• Substances present in beef strengthen the walls of blood vessels, preventing the development of cardiac disorders.
• Beef contains compounds that can normalize the acidity level of gastric juice and positively affect the functioning of the digestive system.
• Useful elements and vitamins contained in cattle meat strengthen the immune system and help the body resist infectious diseases. Nutritionists recommend including it in the diet of people recovering from long-term illnesses, surgical interventions, injuries.
• Vitamin E and other compounds contained in beef slow down the processes that lead to aging of the body.
• The meat of cows and bulls is a source of iron and other substances that have a beneficial effect on the functioning of the hematopoietic system. Nutritionists recommend that people with anemia include it in their diet twice or thrice a week. Lenten dishes based on it.
• Beef is rich in substances that have positive influence on the condition of the skin, teeth, hair and nails.

Contraindications and harmful properties of beef

• According to nutritionists, daily consumption beef should not exceed:
  • 157 g - for women 19–30 years old,
  • 142 g – for women 31–50 years old,
  • 185 g – for men 19–30 years old,
  • 171 g – for men 31–50 years old.

  However, experts do not recommend eating more than 550 g of this meat within a week. Exceeding these standards may result in Negative consequences for the body. In particular, beef abuse can be one of the factors contributing to the development of atherosclerosis, gout, urolithiasis, osteochondrosis and poisoning.

• Compound feeds that are fed to bulls and cows on modern livestock farms contain large amounts hormonal drugs, pesticides and other harmful compounds. Poisons accumulate in meat and enter the human body along with dishes prepared on its basis.
• A high-protein diet that includes frequent consumption of beef can negatively affect the functioning of the digestive tract and increase the load on the kidneys.
• According to nutritionists, frequent consumption of beef and dishes based on it increases the risk of developing cancerous tumors in the tissues of the colon and other oncological pathologies.

How to select and store beef?

Before going to the store or market for beef, you need to decide what dishes are expected. Experienced chefs recommend choosing cattle meat in the following way:

• for making soups and beef broth It is advisable to use a sirloin or a rump with a bone, a shoulder blade, a shoulder, the front part of the sternum or a rump;
• the best roast comes from tenderloin, sirloin, rump and rump;
• when preparing meatballs, cutlets, minced meat, meatballs and meat fillings, use rump, shoulder, bottom of the rump, flank and shank meat;
• for stewing, it is advisable to buy brisket and rump;
• The most delicious jellies are obtained from the shank, shank and tail.

When choosing beef, you need to pay attention to the following points:

• fresh meat of a young bull or cow has a bright red color without inclusions or spots (more dark shades indicate that the meat is from the carcass of an old animal);
• the fat layer should have a dense (sometimes crumbling) structure and white color;
• the surface of fresh meat should be elastic and dry;
• high-quality meat should have no odor;
• there should be no snow in the packaging of frozen beef and large quantity ice crystals (they are formed when the rules for storing meat are violated or when it is re-frozen).

Fresh beef can be stored in the refrigerator for no more than 3 days. In the freezer, meat retains its beneficial and taste qualities much longer – up to 10 months.