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Healthy Diet Plans >>
Therapeutic Value of Different Foods >>
Poultry and Lean Meats |
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Poultry and Lean MeatsPoultry and lean meats are good sources of protein of high biological value.
They are essential for the growth, development and tissue repair. They are also excellent sources of heme iron, pre-formed vitamin A, zinc and B complex vitamins. Anemia is prevented by heme iron, as they are absorbed in a better fashion in comparison with non-heme iron. Direct utilization of pre-formed vitamin A helps in the prevention of vitamin A deficiency and xerophthalmia.
Poultry without skin and lean meat are recommended, especially for the old age group and this can be accomplished by mincing them. Domesticated birds, such as turkey and chicken, bred for their eggs or for food are referred as poultry. Chicken is consumed in the grilled, roasted or broiled form and 68 per cent of the daily value of protein is met by the consumption of four ounces of chicken. The breast of the chicken is the leanest and in general, chickens have fewer amounts of saturated fats.
The fat (especially the saturated fats) increases by twice the amount, when consumed with the skin.
Most of the necessary nutrients, such as niacin, pyridoxine and selenium are provided by chicken. They aid in protecting against alzheimer’s disease. Turkey has 50 per cent the amount of saturated fats, when compared to red meat. It is a lean meat rich in protein and selenium. Immunity and antioxidant defense are the major functions of selenium, present in turkey. When used wisely, turkey and chicken are stated as reduced fat alternatives to meat. Skin removal from chicken and turkey reduces the fat and the calories. The method of cooking also plays a vital role. Deep frying skinless chicken increases the fat and the calories.
B complex vitamins are found in abundance in poultry, when compared to beef. Higher fat might be seen in ground turkey, as the skin might be a part of it.
Roasting and grilling are preferred techniques, as they reduce the extra fat. An internal temperature of 170 degrees Fahrenheit for roasts, devoid of bone and 180 degree Fahrenheit for whole birds, are preferred. The meat of a less than one year old sheep is referred to as a lamb. Around 60 per cent of the daily value of protein is provided by a four ounce serving of lamb. It is a good source of zinc, essential for bone mineral density, thereby decreasing the risk of osteoporosis. Proper and hygienic storage is necessary, as microbial invasion is common.
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