[ARTIKEL] 10 Jul 2020
Meat is a food ingredient whose processed products can be appetizing. There are many processed meat products that can be found, ranging from only fried, boiled, even processed in a complicated way such as rendang. Meat is popular not only because of its delicious taste, but according to research conducted, people tend to choose meat over vegetables because of its red color [1]. Then, is it just because it's delicious that meat is recommended for consumption? Not only because of the taste, but there are several benefits of meat for the body which of course must also be a factor or reason for people choosing to consume meat.
Meat Can Help Maintain Muscle Mass and Improve Muscle Performance
Muscles function to move body parts from the feet to walk, the hands to pick up things, and even to move the diaphragm to breathe [2]. Therefore, if there are problems with the muscular system, daily activities will also be disrupted. Basically, muscle function will indeed decline as a person ages. However, this can be overcome by routinely doing activities that can maintain and even improve muscle performance. One effort that can be done is to exercise regularly. In addition to exercise, eating meat can also improve muscle performance. This is because beef contains compounds called amino acids that can stimulate and increase muscle fibers [3].
Prevents Anemia Anemia is a disorder in the body caused by a lack of red blood cells or it can also be caused by a disorder of the red blood cell function system in the body. One of the causes of anemia is the body is too tired. Anemia can be cured in several ways, one of which is by consuming foods that are rich in iron and B vitamins, which of course can increase blood levels [4]. Foods that contain iron and B vitamins that are easily found are meat. In 100 grams of meat there is 2.7 mg of iron which is enough to meet 15% of the recommended intake for one day [5].
Maintaining Ideal Body Weight Having an ideal body is the dream of many people. Meat, which has been considered a source of fat that can make the body overweight, turns out to be an ideal body weight. Of course there is a level of consumption that must be obeyed to be able to feel the benefits of this one meat. Meat can help the body have an ideal weight because it contains conjugated linoleic acid compounds and also L-carnitine. Both of these compounds can help the body to lose weight significantly and can also reduce fat levels [6].
Source of Vitamin B Complex Vitamin B complex is needed by the body to strengthen the immune system. Vitamin B complex consists of vitamins B1, B2, B3, B5, B6, B7, B9, B12. For pregnant women, vitamin B complex is good for supporting brain growth in the fetus and can also reduce the risk of birth defects. For men, vitamin B complex can build muscle and increase strength [7]. To be able to meet the intake of vitamin B complex in the body, consuming meat can be one way that can be done. In 100 grams of beef there are 2.5 g of vitamin B12 and 0.4 ml of vitamin B6.
Source of Antioxidants Antioxidants are compounds that are able to ward off free radicals. Free radicals in too many levels can have a bad effect on the body because it can trigger DNA damage that can put the body at risk for several diseases [8]. Antioxidants can be found in several types of food, one of which is meat. In meat there are several bioactive components, namely ubiquinone, glutathione, lipoic acid, spermin, carnosine and anserin. These bioactive components function as important antioxidants in the body and can also help the body increase the ability to absorb iron [9].
The benefits of meat above are not easily obtained, but meat must also be processed properly so that its nutritional content is not lost. There are several things that need to be considered in the process of processing meat from raw materials into processed dishes that are ready to be served starting from how to cut it to how to cook it.
Before starting to process meat, the first thing that needs to be ensured is the cleanliness of the tools, places, and don't forget to wash your hands so that the bacteria left on the tools, places and hands are not exposed to the meat. Then the right way to cut the meat is to cut it in the opposite direction to the direction of the fine fibers. This method is a way to produce tender meat preparations. In addition to cutting the meat in the opposite direction to the grain, soaking the meat with a choice of ingredients such as papaya leaves, pineapple, or spices can also make the meat more tender [10]. Meat must indeed be processed and produce a soft textured preparation, this is because the soft processed meat can provide comfort and pleasure when eating it.
In addition to the proper way of cutting, the temperature or temperature used to process the meat must also be considered. If the temperature used is too high, it can damage some of the nutritional value of the meat. The right temperature for processing meat either by boiling, roasting, or frying is 71C. With this temperature, the bacteria present in the meat will disappear and the resulting meat is also more suitable for consumption [11].
Although meat is good for consumption, if the amount of consumption exceeds the recommended limit, it will also have a bad impact on the body. Therefore, it is necessary to know the maximum amount of meat that is allowed to be consumed. According to health harvard education, the recommended amount of meat to be consumed in 1 day is 50-100 grams. The exact amount that is recommended to be consumed by each person can be calculated according to the consumer's weight. If the consumer's weight is 60 Kg, then the recommended intake is 48-60 grams. The calculation of this value uses the formula 0.8 to 1 gram per kilogram of body weight. The maximum amount can be divided for several meals, some for lunch and some can be consumed at dinner [12].
sumber : [1] https://kumparan.com/kumparansains/riset-orang-suka-makan-daging-karena-harganya-mahal-1536814074815862461 - Diakses pada 07 Juli 2020 [2] https://hellosehat.com/hidup-sehat/fakta-unik/sistem-otot-manusia/ - Diakses pada 07 Juli 2020 [3] https://www.bola.com/ragam/read/4222218/dapat-meningkatkan-massa-otot-ini-5-alasan-daging-sapi-baik-untuk-anda-konsumsi -- Diakses pada 07 Juli 2020 [4] https://www.halodoc.com/kesehatan/anemia - Diakses pada 07 Juli 2020 [5] https://www.alodokter.com/cegah-anemia-dengan-makanan-penambah-darah - Diakses pada 07 Juli 2020 [6] https://doktersehat.com/manfaat-daging-sapi/ - Diakses pada 05 Juli 2020 [7] https://ngovee.com/vitamin-suplemen/manfaat-vitamin-b-kompleks-untuk-sistem-imun-tubuh/ - Diakses pada 07 Juli 2020 [8] https://lifestyle.kompas.com/read/2019/08/13/171700020/apa-itu-antioksidan-dan-apa-fungsinya-untuk-tubuh-?page=all - Diakses pada 09 Juli 2020 [9] KOMPONEN BIOAKTIF DALAM DAGING DAN SIFAT FUNGSIONALNYA: SEBUAH KAJIAN PUSTAKA, Khothibul Umam Al Awwaly1 , Suharjono Triatmojo2 , Yuny Erwanto2 dan Wayan Tunas Artama3, April 2015 - Diakses pada 09 Juli 2020 [10] https://rs-jih.co.id/readmore/cara-mengolah-daging-yang-baik-dan-benar - Diakses pada 10 Juli 2020 [11] https://www.alodokter.com/mengolah-daging-sapi-dengan-benar - Diakses pada 10 Juli 2020 [12] https://hellosehat.com/hidup-sehat/nutrisi/makan-daging-dalam-sehari/#:~:text=Makan%20daging%20diperbolehkan%20setiap%20hari%2C%20asal%E2%80%A6&text=Jadi%20kalau%20berat%20badan%20Anda,5%20ons%20daging)%20per%20hari. - Diakses pada 10 Juli 2020
credit from : PT Sari Mas Permai