There's increasing evidence that eating too much meat can increase overall mortality. Here's why and what you can do about it.

    Do you eat too much meat? If you're like most Americans, the answer is probably "yes" and it may be hurting your health. Many people don't feel a meal is complete without an oversized piece of meat on their dinner plate. In this quest for animal protein, many people are paying in the form of clogged arteries and higher rates of cancer.

    What Can Happen If You Eat Too Much Meat

    A recent study conducted on AARP members showed that people who ate the largest quantities of red meat and processed meats were twenty percent more likely to die of cancerdisease, but fewer know that eating red meat is associated with an increased risk of overall mortality. compared to those who ate little. Other recent studies have shown an association between pancreatic cancer and meat consumption, particularly red meat. Most people already realize that some meats with their high saturated fat contents can elevate LDL cholesterol levels and increase the risk of heart

    How Does It Cause Cancer?

    Why could eating too much meat increase the risk of cancer? One problem stems from the way meats are cooked. Meats that are grilled or cooked to high temperatures form heterocylic amines or HCA's which are believed to be carcinogens. Eating meat that's well done, fried, or barbequed seems to increase the risk of being exposed to these cancer causing chemicals. One way to reduce the amount of HCA's formed when cooking meat is to marinate it with an acidic marinade before preparing it. Microwaving meat before cooking it also helps to reduce HCA formation.

    Another reason why you may have a higher risk of cancer if you eat too much meat relates to the growth hormone given to cattle to help them grow larger. These hormones can remain in the meat and upset hormone balance leading to an increased risk of breast and prostate cancer. Hormone residues found in beef and milk are being blamed for bringing on early puberty in young girls. This risk can be reduced by only eating hormone-free, organic meats.

    What About Protein?

    There's no doubt that humans need protein, but most people are getting too much. The average person needs about 0.8 milligrams of protein per kilogram of body weight. If you're very active, you may need as much as 1.2 milligrams per kilogram of body weight. Getting too much protein can stress the kidneys and elevate the risk of osteoporosis by increasing calcium excretion. It's also not necessary to get protein exclusively from meat. Vegetarian protein sources are usually lower in fat and calories, although it's important to vary the sources since most don't contain all of the essential amino acids.

    If You Eat Too Much Meat?

    If you eat too much meat, try substituting half of the meat you're currently eating with vegetarian protein sources such as tempeh, beans, lentils, and whole grains such as quinoa. Even mushrooms can take on a "meaty" taste and texture when prepared properly. Expand your concept of what constitutes protein and you'll be rewarded with a longer, healthier life.

    越來越多的證據(jù)顯示吃過多的肉類會增加總的死亡率。在這里你可以發(fā)現(xiàn)原因及我們可以做一些什么。

    你會吃很多的肉類食物嗎？如果你像許多美國人一樣，答案是"是",那么你的身體正處于亞健康的狀態(tài)。很多人并不會覺的他們餐盤上的肉已經(jīng)超標(biāo)了。在追求動物蛋白的情況下，人們付出了患動脈阻塞及癌癥的代價。

    如果使用過多的肉類，會怎么樣？

    根據(jù)AARP成員最近的一項調(diào)查顯示，與一些很少吃肉的人對比，食用大量紅色肉類及加工肉的人將死于癌癥的機會增大了20%,但很少人知道死亡率的增加是與吃紅色的肉類有關(guān)。另一項近期的調(diào)查顯示，胰腺癌與肉類的消費，特別是紅色肉類有關(guān)。許多人已經(jīng)認(rèn)識到了一些高飽和脂肪含量的肉類會提高低密度脂蛋白膽固醇水平，并增加心臟病的風(fēng)險。

    怎么會引起癌癥？

    為什么食用過大的肉會引起癌癥疾病呢？一個原因是肉的煮法。烤肉或高溫煮熟的肉會產(chǎn)生致癌物質(zhì)雜環(huán)胺或安徒生。食用煮熟的，煎或是燒烤增加致癌的風(fēng)險。一種減少安徒生物質(zhì)形成的方法是煮肉前先用料酸性腌，或者煮前先放微波爐里，這樣可減少安徒生的產(chǎn)生。

    另一個原因是如果你服用那些注射了成長激素的肉類，你患癌的風(fēng)險就會增大。這些激素會殘留在肉里以及打破了激素的平衡會導(dǎo)致乳腺癌及前列腺癌。牛肉或牛奶里殘留的激素會使青春期的少女容光煥發(fā)。只用食用無激素，有機肉類才會使我們原來這些疾病的危害。

    關(guān)于蛋白質(zhì)？

    毫無疑問人類是需要蛋白質(zhì)的。許多人卻攝取太多了。平均每人每公斤體重大約需要0.8毫克的蛋白質(zhì)。如果你是很好動的，可能每公斤體重你需要1.2毫克的蛋白質(zhì)。過多的攝取蛋白質(zhì)會增加腎的負(fù)擔(dān)及提高骨質(zhì)疏松癥的風(fēng)險，增加鈣的排泄。也沒有必要讓所有的蛋白質(zhì)完全來自于肉。蔬菜里的蛋白質(zhì)往往是低脂肪及低卡路里的，不同途徑的攝取蛋白質(zhì)，有一個很重要的原因是大部分都不含有必需的氨基酸。

    如果你食用了過大的肉，改怎么辦？

    如果你需要食用很多的肉類來攝取蛋白質(zhì)，試著食用蔬菜來取代你所吃的一半肉攝取蛋白質(zhì)，例如豆豉，豆類，扁豆及全麥的藜。即使蘑菇準(zhǔn)備充分的話也可以做成有 "肉"的口感。開拓你對蛋白質(zhì)來源的概念，你會的到一個健康，長壽的生活。