Barbecue is not always harmful: the rules of healthy food for the May holidays
The end product of glycation is a crispy crust, which is why this reaction is called “delicious”
Traditionally, it is customary to spend the May holidays in nature, which, of course, is useful in itself, if you do not aggravate these days with an excessive addiction to barbecue. We all know that fried meat is harmful, but the tradition has firmly rooted in the culture of how to celebrate May Day. And yet, there are certain subtleties that will make barbecue and holidays much more pleasant for health. Gives recommendations on his channel “Dr. Pavlova» endocrinologist, candidate of medical sciences, senior researcher at the Faculty of Fundamental Medicine of Moscow State University Zukhra Pavlova.
WHAT IS FRIED MEAT HARMFUL?
One of the main factors of aging is the accumulation of advanced glycation end products (AGEs) in our body. Such products are the result of a chemical reaction between carbohydrates and amino acids, which are found in protein. So such a process on the grill unfolds much faster and more intensively.
The end product of glycation is a crispy crust, which is why this reaction is called “delicious”. But it will be much more useful to cut off all the crusts and everything “too ruddy” from the barbecue.
Our body has a natural defense against AGEs. On average, a person can painlessly process about 15 thousand units of CNG. Anything above this spoils our health, accelerates aging.
HOW TO MAKE SHASHLIK USEFUL?
Eat scientific evidence that the production of AGEs is greatly reduced if the meat is soaked in lemon or any other citrus juice before cooking. Moreover, the effect begins to be felt already with a 10-minute marinade.
There are also spices that have been proven to reduce the harm from AGEs:
And for a side dish, it is best to stock up on boiled broccoli, it contains a powerful oncoprotective substance sulforaphane, which also helps to cope with AGE.
HOW TO REDUCE THE SALT THREAT?
During the picnic season, you should also think about how much salt you consume, since too much sodium can provoke a hypertensive crisis, and worse: bring on a heart attack and stroke.
You can reduce salt intake by reducing the consumption of such foods at a picnic:
– processed and smoked meat: sausages, bacon, ham;
– any canned food;
– any salty snacks (chips, crackers, nuts, crackers, pretzels);
– any ready-made sauces, dry mixes for the preparation of “gourmet” dishes, bouillon cubes, dry broths;
– frozen prepared foods and, of course, fast food;
– processed cheeses;
– There is also a lot of salt in bread, but if there are no more than two pieces a day, then the benefit is greater than the harm.
How else can you deal with excess salt in the diet:
1. Cook simple dishes, do not use ready-made sauces and try not to add salt.
2. Read the composition of the products. If salt is at the top of the list, then there is a lot of it. Look for foods labeled “low sodium” or “no added salt.”
3. Instead of salt, try adding lemon juice, ginger, dried (or fresh) onions and garlic to salads.