"Proteins are necessary for maintaining health during the summer... What foods are good?"

 

As the summer heat begins early, fatigue is increasing. This is a time when both physical and mental health are under pressure. During such times, it is especially important to pay attention to what you eat, as food affects not only the body but also mental health.

 

One reason why many long-term vegetarians experience depression is due to nutritional deficiencies. Meat, which is rich in essential nutrients, contains a balanced amount of essential amino acids, and is especially rich in zinc and iron, which are often lacking in plant-based proteins.

 

Unlike plant-based foods, animal proteins are absorbed and utilized by our bodies at a higher rate, making them the primary raw materials for building muscles, bones, immune cells, and various hormones. A deficiency in animal proteins, which are key components of the body's immune system and hormones, can compromise the health of both mind and body during hot weather. In this regard, based on sources such as the American food and nutrition media 'EatingWell,' we explored foods that contain high-quality animal proteins.

Duck meat

 

Duck meat, known as a nourishing food since ancient times, is rich in protein. 100 grams of duck meat contains 16 grams of protein and is high in healthy fats, such as unsaturated fatty acids, which help maintain health during hot weather. When served with onions, leafy greens, chicory, and mustard greens, it offers both delicious taste and nutritional benefits.

 

 

 

Egg

 

According to research, eating 1 to 2 eggs in the morning helps with dieting by providing protein supplementation and a sense of fullness. Experts say, "Multiple studies have shown that what influences satiety and aids in dieting is not the amount of protein but its quality," and "The nutritional quality of protein is higher in animal sources than in plant sources, with eggs being the best among them."

The Dietary Guidelines Advisory Committee (DGAC) of the United States announced that there is no clear correlation between dietary cholesterol from eggs and blood cholesterol levels in the human body. Boiled eggs are recommended over frying or scrambling in oil.

 

 

 

Pork tenderloin, ham hock

 

In Western countries, the tenderloin located inside the pig's waist area is mainly used for steak dishes. Pork tenderloin contains less fat and is softer compared to other cuts, making it good for stimulating the appetite during hot weather. The caloric content of 85g of pork tenderloin is 139 calories, and it contains 24g of protein.

Pork hind leg meat (100g) is rich in nutrients such as potassium (300mg) and phosphorus (179mg). When cooking pork, using apple juice can help tenderize the meat due to the organic acids in apples and also eliminate its characteristic odor.

 

 

Chicken breast

 

The leanest part of chicken is the breast. Boiled chicken breast, 85g, contains only 133 calories but also provides 27g of protein.

Chicken breast can be a bit bland, so marinating it with seasoning to enhance the flavor and keep it moist makes it more enjoyable to eat. Since protein also helps suppress hunger, eating chicken breast frequently during a diet can help maintain health while managing weight.

 

 

Kwon Soon-il Reporter (kstt77@kormedi.com)