5 Mouthwatering Healthy Beef Recipes
In this article, we are going to share useful tips and healthy recipes to cook you favorite beef that healthy for your health and far away from diseases.
Most of beef lovers must know for sure, beef is rich in many beneficial nutrients but at the same time if you eat too much, It also has a detrimental effect on the body as well, if you don’t know the healthy ways to cook beef.
This article will tell the facts about beef such as nutrition facts, benefits of beef, and the dangers of beef If you choose the wrong part of meat or improperly cooked.
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Healthy Tips & Recipes to Cook Beef
There are several ways to cook your ideal beef but how can we cook it without losing any nutrition and hygiene. You can see our cooking tips and healthy recipes below :
1. clean beef before cook
Wash beef with clean water once and then put it in the water to wash rice for about 5-10 minutes, do not leave it for more than 10 minutes or longer because it will cause the meat to lose its flavor and nutrition.
Soaking in the rice water will keep the meat fresh and clean and get rid of smell of fishy. Then it can be used to cook.
But If you still don’t cook, you have to wash with water mixed with vinegar or salt and then wash with clean water.
Then store in the container in the freezer and when you want to cook , you have to defrost before cooking.
2. recipes to boil beef
Do not need too much water to boil your meat because the meat produces it own liquid whilst cooking.
Should use small amount of water with high heat and close the lid for few minutes. Pieces of food should not be cut into small pieces, it prevent the loss of vitamin B1 and B2.
You have to cook it on medium heat, and add little water as needed so that the meat doesn’t burn.
3. recipes to steam beef
Steaming is better solution to preserve beef nutrition than boiling because nutrients do not dissolve in the water when steaming.
The lid must also be covered so that the inside of the pot has enough steam to allow the food to be cooked.
It should not take time to steam too much because it will spoil the nutrition.
4. recipes to fry beef
Tips to fry beef properly, it should not be more than 10 minutes because it going to spoil all nutrition and the texture of the beef.
The proper ways to fry beef properly, you have to reduce the size of beef before frying because if you cook large pieces of beef, it will take a long time to cook and make the beef inside not cooked.
Importantly, you should not add to much oil because beef already contains huge volume of oil.
5. recipes to roast beef
Duration to cook rare beef = Roast for 15-20 minutes per 500g of meat.
Duration to cook medium rare beef = Roast for 20-25 minutes per 500g of meat.
Duration to cook well done beef = Roast for 25-30 minutes per 500g of meat.
Beef nutrition facts
Beef nutrition facts per 100 grams
Fat : 15 g.
Sodium : 70 mg
Carbohydrates : 0 g.
Fiber : 0 g.
Sugar : 0 g.
Protein : 26 g.
Contain vitamins and minerals
Benefits of beef
There are plenty benefits of beef, if you select the low-fat portion part and through proper healthy recipes to cook too.
1. Build muscle
Beef is a good source of high-quality protein. It contains all the essential amino acids and is known as a “complete” protein source.
Insufficient intake of protein may accelerate and increase muscle mass muscle strength and decreased physical performance increased risk of sarcopenia.
Sarcopenia is a serious health problem among the elderly. But can be prevented or slowed down with exercise to build strength and increase protein intake.
Beef consumption or other high-quality protein sources help maintain muscle mass. and reduce the risk of losing muscle mass.
2.Increase workout performance
Beef contains Carnosine, which helps in muscle function.
Carnosine is build in the body from beta-alanine, a dietary amino acid found in high amounts in fish and meats such as beef.
According to the research, It was found that there was a relation between the concentration of Carnosine and the muscle in the human body.
If there is a high concentration of carnosine It will help reduce body fatigue. and help increase efficiency during exercise.
3. Increase ability to learn and memorize
As the mentioning above, beef contains Carnosine which helps in muscle function.
In addition, Carnosine can also develop brain function which is increasing the memory and ability to learn efficiently.
4. Prevent from anemia
Insufficient intake of iron may cause you anemia, the significant symptom is fatigue.
Beef is considered as rich source of iron.
Most of iron in beef is in the form of heme-iron, which is found only in meat-based foods.
Heme iron is absorbed better than non-heme iron.
In short, the best prevention of anemia is to eat the right amount of beef or meat.
You can also read our related article : How Lean Meats Prevent You From Heart Diseases.
Dangers of beef
Beef may cause you serious diseases, if you choose the high fat portion cut and cook it improper ways.
1. Risk of Heart attack
Beef contains high-fat which is the serious cause to heart diseases such as heart attack, stroke, and high blood pressure.
To stay away from heart diseases, you have to avoid high-fat portions of beef, overheat cooking and frying with a lot of oil to reduce the risk of heart disease.
2. Increase cancer risks
Consuming 3 ounces or more of red meat ( Ex. beef, lamb, pork & goat meat ) and processed meats ( Ex. bacon, sausages & hot dogs ) daily, can increases your risk of developing colorectal cancer.
3. tapeworm in beef
Eating raw or semi-cooked beef can causes you a risk of developing diarrhea, typhoid and food poisoning.
As well as life-threatening diseases such as hay fever or parasitic disease.
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