We discuss with an expert nutritionist, the family of Olympic champions and the brand chef of the largest Russian pork producer Miratorg company
Miratorg: champion qualityIf you want to be sure of the quality of pork, which you use to prepare your favorite dishes, you can safely choose Miratorg products. Today Miratorg is not just the largest pork producer in Russia, but also a company with a vertically integrated production system. This means that they control the quality of products at all stages: from the manufacture of their own feed for animals that grow on farms in ecologically clean areas of our country and ending with the supply of finished products to brand stores. Therefore, choosing any product of the Miratorg brand, you can be sure of its quality and not doubt the benefits that it will bring to your health.Inexpensive valuable protein and B vitamins
People around the world lack complete protein. And inexpensive pork with its high content of easily digestible protein can become almost a “savior” of humanity, says Lyudmila Denisenko , a nutritionist, a member of the Russian National Society of Nutritionists and the European Association for the Study of Obesity. However, there are many myths associated with pork. So let’s take a look at how eating pork meat actually affects human health.The amino acid composition of pork meat is closest to the set of vital amino acids for humans. Pork contains all amino acids, is rich in vitamins A, E and D, and pork fat contains 40% unsaturated fatty acids.
Pork can rightfully be called the champion among other types of meat in terms of the content of B vitamins. For example, thiamine (vitamin B 1 ) in it is five to seven times more than in beef or lamb. Vitamin B 12 (cyanocobalamin) improves tissue growth, blood counts and skin condition, B 5 (pantothenic acid) is responsible for the health of the nervous system, PP (niacin) is necessary for the synthesis of sex hormones, activates the brain, regulates blood pressure.
Selenium – for stress and virusesPork meat and lard contain arachidonic acid, it is a natural “antidepressant” that improves cell renewal in the body.
Selenium and zinc contained in pork are substances that we need for high immunity, good functioning of the thyroid and pancreas. According to the Institute of the Russian Academy of Medical Sciences, 80% of Russians are deficient in selenium. In light of the coronavirus pandemic, zinc is becoming increasingly important – as an essential trace element of the immune response.
Pork is among the leaders in the content of L-carnitine, an important substance that is responsible for our performance and endurance.
Is “pork” cholesterol so bad?
Pork contains quite a lot of fat, which makes it a highly energy-intensive product, which is very good in our harsh climate. The fattest are ribs and brisket, their calorie content can reach up to 600 kcal per 100 g, less fatty loin, ham and neck (about 260-280 kcal), and tenderloin is considered the most “lean” – about 120 kcal.
But don’t be so afraid of pork fat! He, unlike beef and lamb, melts easily and therefore is much easier to digest.
High pork cholesterol, which we are often frightened with, is not actually the cause of atherosclerosis, heart attacks and strokes, because with food we get only 20% of cholesterol, the rest is synthesized in our body, explains dietitian Lyudmila Denisenko. Moreover, 100 grams of pork contains only 85-90 mg of cholesterol, while in the same amount of dietary veal – 120 mg, in a choux pastry – 150 mg.ON A NOTE
Five important questions about the health benefits of porkNutritionist
Lyudmila Denisenko answers
– The best way to cook pork with layers of fat is grilling or roasting in a large piece in the oven. At the same time, the meat “releases” excess fat, but does not lose its juiciness. An excellent way of cooking is minced meat (cutlets, meatballs, cabbage rolls, stuffed peppers and other vegetables). It is better to stew non-fat parts, simmer in pots in an oven or slow cooker.
By the way, pork goes very well with vegetables.What’s the best way to cook pork meat?1- Pork meat is a champion in complete protein, which is easily absorbed by our body. Protein is the building blocks of our muscles and is essential for sensible weight management and good fitness. Pork is included not only in popular protein, cardio and keto diets, low-fat tenderloin and pork dishes are recommended for the elderly, pregnant and lactating mothers, athletes, and are used in baby food.
Considering that our body is capable of fully assimilating about 30 g of “pure” protein at a time, the recommended portion of pork is about 200 g. This is, as a visual example, a chop as thick and as large as a woman’s palm. And it is 200 g of pork per day that can provide the human body with an almost complete daily set of essential amino acids.Is pork good for weight watchers?2- Two or three times a week. And not because it is more harmful, but only in order to diversify your diet with other types of meat, poultry and fish.How often can you eat pork?3- As I mentioned, pork goes well with vegetables. Among them, the best “partners” of pork are cruciferous – white cabbage, Brussels sprouts, cauliflower and broccoli. The most important mineral of pork is selenium, and it is rightfully considered an anti-cancer antioxidant. So, the combination of pork with various types of cabbage, which is rich in sulforaphane, significantly increases the effectiveness of selenium! In addition, proteins of both pork and cabbage are a source of essential amino acids (lysine, threonine, methionine), which are necessary for hematopoiesis, tissue growth and repair, stimulation of the functions of the kidneys, adrenal glands, thyroid gland, as well as dissolution and excretion of foreign proteins from the body. Agree, humanity, not even knowing about the benefits of such combinations, has long ago introduced stewed pork with cabbage into its diet,What foods go best with pork?4A good combination is pork with mushrooms. And although some nutritionists insist that you should not mix proteins of different origins (plant and animal, and even different animals) in the same dish, I do not adhere to this opinion. The combination of different types of protein only enriches our diet.
Pork goes well with berries and fruits, especially acidic ones, containing a large amount of fruit acids, which help to digest meat proteins well.And yes, spices! Be sure to try not the usual salt-pepper, but experiment with fennel, anise, suneli hops, juniper berries … After all, almost all spices are also medicinal plants that improve not only the taste, but also the benefits of any dish.
Pork is much worse combined with starchy foods – potatoes, flour and bread. And it’s not even about the deterioration of assimilation, although in reality an explosive mixture of proteins-fats-carbohydrates is obtained in one dish, the greater harm here is from an increase in calorie content. Nevertheless, this combination is also widespread in the culinary traditions of different countries – pies, dumplings, roasts and stews.- Good fresh pork, in principle, does not need marinade, it is already soft, easy to digest. If you want to make it even softer, “airier”, there are many options for this – kefir, lemon or pomegranate juices, natural vinegar, kiwi or pineapple puree … In our family, one “marinade” is used for barbecue – finely chopped onion, in which rather large pieces of meat are “soaked” in a 1: 1 ratio. A couple of hours – and on the grill. Salt and pepper on the skewer.Which marinade is healthier?