This time I would like to talk about "beef nutrition" .
WAGYU Beef is attracting attention in various fields such as diet, beauty, and even mental health.
The more you know about beef, the more you will surely think, "What a wonderful thing !"
However , beef is more expensive than pork and chicken, so you can't usually buy it, and when it comes to marbled meat, you have the image of being fat and fat .
Of course, eating too much is not good. However , if you eat beef moderately, you can expect the following effects!
✅ You can diet in a well-balanced manner ✅ It
prepares beauty such as skin and hair
✅ It keeps a healthy and strong body
✅ It relieves depression and stress
✅ It charges power
There are other nice effects besides this ♪
I will explain in detail what kind of nutritional ingredients are contained in beef and what kind of effect it has!
I will also teach you recommended parts and recipes ♪
Let's go now!
table of contents
- what kinds of effects are there? Beef nutrition summary
- Plenty of nutrition! Recommended part is here
- Enjoy the taste and nutrition with Yonezawa beef and Yamagata beef!
what kinds of effects are there? Beef nutrition summary
From the many nutrients contained in beef, we will explain the nutrition in an easy-to-understand manner according to its efficacy.
It may be a little difficult, but I hope you can remember it just by saying "It has such an effect!"
Attractiveness of beef-Focusing on the nutrition and function of beef that supports health! / Japan Meat Consumption Center
Meat Anything Encyclopedia / Japan Meat Consumption Center
Food Ingredient Database / Ministry of Education, Culture, Sports, Science and Technology
Meat Information / Japan Meat Distribution Center
[Essential amino acids] that are the source of proteins that make up the body
Nutrients "protein" that are indispensable for shaping the body such as muscles, bones, skin, hair, blood, enzymes, immune substances, and sustaining life .
A lack of protein can lead to lack of energy, anemia and weakened immunity.
It's a nutrient that athletes and dieters often hear.
This protein is synthesized from about 20 kinds of amino acids .
Of these nine kinds of amino acids (valine, leucine, isoleucine, threonine, methionine, lysine, phenylalanine, tryptophan, histidine) can not be produced in the body, it must be supplemented from food .
These 9 types of amino acids are called "essential amino acids" .
Quality is more important than quantity for efficient intake of essential amino acids .
Some foods have an imbalance of essential amino acids, such as "this nutrient is abundant, but this nutrient is low", which does not provide enough protein.
There is an "amino acid score" that expresses the balance with 100 points, and the food that gives 100 points is beef .
White rice is 65 and soybean is 86, so you can see how well-balanced beef is.
Proteins needed to make the body, essential amino acids needed to make that protein. Beef is the strongest food that can efficiently ingest the essential amino acids .
[Tryptophan] that reduces depression and stress
Tryptophan , one of the nine essential amino acids .
This tryptophan produces a neurotransmitter called "serotonin" that keeps the mind balanced .
- Dopamine ... Brings motivation, pleasure and excitement
- Noradrenaline ... Brings anxiety, stress and panic
As shown in the figure, serotonin is a coordinator that keeps the balance between dopamine and noradrenaline so that they do not become excessive .
If the amount of serotonin is low, the balance will be lost, mental stress will continue, and conversely, addiction will occur and a virtuous cycle will occur. The presence of serotonin has the effect of calming the mind and stabilizing the mind .
Also known as "happiness hormone" serotonin, which is also called. Beef is rich in tryptophan, which produces its serotonin.
Tryptophan also produces niacin, which is essential for the metabolism and decomposition of sugars, proteins and lipids.
When taken with carbohydrates, tryptophan synthesis is further promoted, so be sure to eat a well- balanced diet as well as meat .
Build muscle and make your body hard to gain weight [branched chain amino acids]
Among the essential amino acids, "branched chain amino acids" play an important role in building muscle . It includes valine, leucine and isoleucine .
Branched-chain amino acids even if the movement is difficult muscle is decomposed on, increasing the muscle for us. As a result, athletic ability and basal metabolic rate are improved, and it is possible to build a body that is hard to gain weight .
In particular, leucine , which is also sold as a supplement, is indispensable for muscle protein synthesis. It also repairs and reinforces muscles and enhances liver function.
The effective timing for intake is before and after exercise . Just eating beef increases muscle mass and improves motor function, so you don't need supplements.
[Carnitine] that promotes fat burning
Carnitine synthesized from two essential amino acids, lysine and methionine .
It has the function of promoting the burning of fatty acids when burning the fat in the diet and excess fat in the body to convert it into energy .
Compared to pork and chicken, beef contains much more. It is a substance that is rarely contained in vegetable foods.
The amount of carnitine produced in the body decreases with age , and fat accumulates and becomes body fat (fragile meat). Therefore, it is important to take it positively from food.
Especially, since it is abundant in lean beef, it is recommended to eat fillet with less fat.
Not only anemia prevention but also memory and concentration improvement! [Heme iron]
There are two types of iron, "heme iron" , which is abundant in meat, and "non-heme iron", which is abundant in vegetables and seaweed .
Heme iron is several times more easily absorbed into the body than non-heme iron, and beef is actually far superior to spinach, which has an iron-rich image.
Iron deficiency can lead to anemia, fatigue, and weakened immunity due to insufficient oxygen distribution in the body.
By taking the heme iron, anemia prevention , of course, prevention of poor circulation and memory skills, concentration UP also effect is expected to.
Iron is excreted from the body by sweating, so it is necessary to supplement a certain amount every day.
Beef is abundant in lean meat such as peaches, so be sure to take it consciously.
Increases immunity and makes the body less susceptible to illness! 【zinc】
Immune cells need to be activated in order to become a body that is less susceptible to illness .
When a virus or bacterium invades the human body, immune cells act to prevent the infection of pathogens.
Zinc is one of the effective minerals to boost the immune system.
The food that contains the most zinc is oysters. It is second most abundant in beef and pork. It is a nutrient that needs to be ingested from food because it cannot be produced by the human body .
If you think about it all year round, beef and pork that you can eat on a daily basis may be more familiar than seasonal oysters.
Immunity peaks in the 20s and declines to less than half of those in the 20s by the time they are in their 50s.
Zinc promotes cell division and metabolism , and is a very important component for health and development .
It's a nutrient that we want all generations, from children to the elderly, to take.
Not only effective for cholesterol, but also related to deliciousness [oleic acid]
Carbohydrates, proteins, lipids ... Of these three major nutrients, the most efficient energy source is lipids .
Life is maintained by breaking down the fat consumed in the diet and excess fat accumulated in the body and converting it into energy.
Fatty acids can be broadly divided into saturated fatty acids and unsaturated fatty acids. Unsaturated fatty acids are further divided into monounsaturated fatty acids and polyunsaturated fatty acids.
Beef is rich in saturated fatty acids and monounsaturated fatty acids, and the most abundant is oleic acid, which is a monounsaturated fatty acid .
Oleic acid works to reduce LDL cholesterol (bad) without changing the amount of HDL cholesterol (good), lowering blood pressure and preventing arteriosclerosis .
By the way, high quality Japanese black beef such as Yamagata beef and Yonezawa beef contains a lot of oleic acid.
Oleic acid is also related to the melting and sweetness of fat, and the texture such as "melting !!" is also due to oleic acid.
For relaxing effect and prevention of dementia [arachidonic acid]
Among fatty acids, fatty acids such as "essential amino acids" that cannot be synthesized in the body and can only be supplemented from food are called "essential fatty acids" .
Arachidonic acid, one of the essential fatty acids , not only regulates blood pressure and immunity, but also promotes the production of nerve cells responsible for brain function .
When arachidonic acid is ingested, part of arachidonic acid changes to a substance called "anandamide" in the brain.
This anandamide is derived from the Sanskrit word "ananda (bliss, delight) + amide (a type of organic compound)" and is also known as a blissful substance .
Like serotonin, which keeps the balance of mind and body, it has the effect of relieving happiness, uplifting feeling, anxiety and stress .
Anandamide is related to eating marbled meat and becoming "Ah ~ happy!".
Reduce LDL cholesterol and increase HDL cholesterol [Stearic acid]
Among several types of fatty acids, saturated fatty acids have a bad image of causing obesity and hyperlipidemia .
It has been recognized that saturated fatty acids should be reduced, which is a component often found in meat fat and butter.
However, recent research has found that saturated fatty acids also increase HDL cholesterol (good) and reduce LDL cholesterol (bad) .
In particular, stearic acid, which is a type of saturated fatty acid, is a component that is abundant in beef. Like oleic acid, it regulates cholesterol.
It is forbidden to eat too much, but it is an ingredient whose effect has been reviewed, so I would like you to eat it with confidence.
Indispensable for fatigue recovery and beauty [Vitamin B group]
When you hear the word vitamin , you might think of vegetables and fruits, but beef also contains a lot of B vitamins because it contains high-quality protein .
B vitamins that make energy and are essential for metabolism . Contains B1, B2, B6, B12, niacin, pantothenic acid, folic acid and biotin.
The vitamin content of beef as a whole is not so high, but the visceral meat (hormones) is rich in vitamins and minerals.
In particular, the liver, which is also an organ that stores nutrients, is rich in B vitamins and is top class compared to other foods.
Vitamin B6 helps regenerate cells such as skin, hair, mucous membranes, and nails . Among the B vitamins, it is a nutrient that is involved in protein metabolism and that you want to take positively.
A deficiency of vitamin B12 can lead to a decrease in red blood cells, anemia, and tiredness.
A deficiency of niacin can cause headaches, loss of appetite, convenience, and diarrhea.
In this way, the B vitamins are effective for beauty and recovery from fatigue , and they can supplement vitamins that tend to be deficient with vegetables and fruits alone, so they are nutrients that you want to take positively.
So far, we have introduced the abundant nutrients contained in beef.
There are many other nutrients that I haven't introduced yet. So beef nutrition of mass It is that.
Marbled meat tends to have a rather unhealthy image due to its high fat content.
However , as I have introduced, lipids also contain nutrients that are important to our body .
It's not good to eat too much, but if you eat it properly, you can get nutrition efficiently and in a well-balanced manner .
I would be grateful if you could review the goodness of beef once again ♪
Plenty of nutrition! Recommended part is here
From here, we will introduce the recommended parts that are richer in nutrients.
Don't overeat, but you can build a healthy body by taking it in moderation!
I've never been so happy to be able to balance deliciousness and health.
Let's take a look!
Reference: Standard Tables of Food Composition in Japan 2015 (7th edition)
Image quote: Ministry of Education, Culture, Sports, Science and Technology | Food Ingredients Database
Build a strong and healthy body that is hard to gain weight! [Fillet peach]
Both fins and peaches are lean parts .
After all, the lean part is rich in protein !
Protein is an essential nutrient that shapes the body and sustains life.
Compared to other parts ...
You can see that it contains more ribulose and sirloin than the marbled parts.
As introduced in the first half, beef is a food that contains a lot of "essential amino acids" necessary for protein synthesis .
Essential amino acids can only be supplemented from foods and are especially abundant in lean meats .
The red color of beef is derived from the pigment protein myoglobin . Like the hemoglobin of the blood pigment, it has the role of storing and transporting oxygen.
Therefore, the red color of beef indicates that it is rich in iron .
Rich iron not only prevents anemia and poor circulation, but also improves memory and concentration .
Lean meat such as fins and peaches is the best part for building a strong and healthy body ♪
Adjust cholesterol and enjoy the taste [Rib loin sirloin]
Lipids are high in the marbling areas, mainly ribulose, sirloin, and roses.
The image of "fat = fat, bad for the body" is attached , but eating moderately has the effect of adjusting cholesterol, lowering blood pressure and preventing arteriosclerosis .
In particular, ribulose contains a large amount of oleic acid, which is related to deliciousness and umami . It is probably the marbled part that you can enjoy the melting of fat and the goodness peculiar to Wagyu beef.
Lipids are also the most efficient energy source.
It is an essential nutrient for human activities, so be careful not to overeat and take it positively.
Enjoy the taste and nutrition with Yonezawa beef and Yamagata beef!
Finally, pick up the recommended parts from the Yonezawa beef and Yamagata beef that are prepared with Sagae meat ♪
Not only can you enjoy the nutrition of beef, but you can also enjoy the deliciousness of two birds with one stone !
Please try it in a well-balanced combination with various ingredients.