为什么营养师要你吃少的熟食肉

Fans of烤里脊肉片and carne asada tacos will be happy to learn that beef isn't the one protein you should limit in your diet. It's processed meat.

尽管冷切口可能是随时随地午餐的方便，便宜的蛋白质，但Bonnie Taub-Dix，RD，，，，author of在食用之前先阅读：将您从标签到桌子，，，，希望您吃不太加工的肉，包括香肠，热狗和熟食肉。

Processed meat can come from turkey, chicken, beef, pork or a combination of several. And while some of these are better than others (more on that below), they won't beat traditional cuts of meat, Taub-Dix says.

"When it comes to meat, fish and poultry, nothing beats fresh or frozen cuts when it comes to nutritional value," she says.

Read on to learn why you should limit processed meat in your diet, how to find the best options (when you have no other options) and which protein alternatives to consider.

One of the biggest issues with deli meat lies in the sodium content per serving, Taub-Dix says. For instance, a serving of deli-sliced ham (about two thin slices) has about 430 milligrams of sodium, which is nearly 20 percent of your daily recommended value, according to theUSDA。

热狗不是更好，每个香肠约有500毫克 - 刚好是每日价值的20％以上USDA。

Ideally, you want to keep your daily total sodium intake around 1,500 milligrams, according to theAmerican Heart Association（啊哈）。因此，结合面包和浇头，即使只有热狗也可以轻松地吃掉您每天的钠目标的一半（双关语）。

根据2020年3月的研究抗氧化剂。

Unlike other preservatives though, nitrates and nitrites can have potential cancer-causing effects, which is why the World Health Organization (WHO) classifies processed meat as carcinogenic to humans, according to an October 2015 report by the国际癌症研究机构（IARC），世卫组织的一部分。

报告指出，每天吃一份加工肉的食用与结直肠癌的风险增加了18％。纯粹是从加工肉中开发这种形式的癌症的实际风险很小，但值得考虑下次您储备熟食店和热狗时。

Eating more processed meats may negatively affect brain health in the long run, too. After studying 493,888 people, researchers found that eating more processed meats is associated with an increased risk of dementia, per a March 2021 study in美国临床营养杂志。

Eating just an extra half-serving (about 1 ounce) of processed meat per day is associated with a higher risk of dementia, the researchers found. And interestingly, eating an extra 1.7 grams of红肉与患有相同情况的风险降低有关。

Despite the findings, though, that's not exactly a green light to eat red meat each day.

Taub-Dix说，大多数加工肉的饱和脂肪也很高。尽管有点脂肪并不重要，但饮食过多的饱和脂肪经常也不健康。

根据2016年4月的一项研究Journal of the American College of Cardiology。

But swapping foods high in saturated fat with low-saturated-fat foods can lower blood cholesterol levels, per theAHA。

Eating a little processed meat every now and again probably won't be too harmful but chronic inflammation does play a role in the development of health conditions like obesity and heart disease.

If you can't swap out your processed meat for a more nutritious alternative, you can still try to find the best option of the bunch. Here are a few things to look for in the deli meat aisle.

如前所述，钠是加工肉的最大问题之一。Taub-Dix说，但是公司开始做出减少的选择。

但是，这里的语言是关键：仅仅因为它减少了钠，并不会使其成为低钠。将钠含量从您的每日推荐价值的50％降低到40％仍然是大量盐。Taub-Dix建议，在您被包装的前部摇摆之前，请看一下背面的实际毫克数。

除了减少钠外，许多肉类公司已经开始从食物（包括硝酸盐和亚硝酸盐）中清除有害的防腐剂。但是，仅仅因为包装被标记为“自然”或“有机”，这并不意味着它没有有害成分。

“您必须阅读成分列表，并检查nutrition facts panel仔细看看您真正得到的东西。” Taub-Dix说。

Taub-Dix建议，与标准切割的肉一样，您需要寻找更瘦的加工肉来源。

Reduced-sodium chicken or turkey slices are going to be lower in saturated fat and calories than salami or pork but they'll still offer plenty of filling protein.

If you love a sandwich at lunch, there are several processed meat alternatives that offer the same convenience without the unwanted health risks.

像Deli Meat一样，罐头鱼廉价且蛋白质较高，但提供了一些额外的健康益处。

一个can of tuna大约有20克蛋白质，并且有很多维生素B12，，，，which promotes healthy red blood cell formation and brain health, according to the国立卫生研究院（NIH）。

Sardinesare high in vitamin B12, too but also provide more than half your daily value of omega-3 fats per can. That's a form of unsaturated fat that's linked to lower inflammation and overall heart health, per哈佛健康出版。

鸡蛋是另一种具有成本效益的食物，比加工肉提供更多的营养。尽管胆固醇水平，大多数人都可以安全地吃一两个每天鸡蛋without concern.

While egg whites are high in protein, the yolks contain nutrients like胆碱，，，，which help keep your brain functioning properly.

当您真正方便时，没有什么比仅在吐司上散布一些花生酱更快的了。

Taub-Dix说：“只需几分钟即可在全谷物面包上添加一些火腿片作为三明治，但请记住，在全麦面包上散布一些坚果黄油所需的时间很少。”

如果您想获得甜味，将坚果黄油与一些新鲜水果或少量蜂蜜配对。

Taub-Dix说，如果您能负担得起新鲜的肉并有时间准备午餐，那可能是最好的选择。

在方便方面，您可以提前准备肉，并在整个星期中根据需要在三明治中使用。