Beware of salami, processed meat increases the risk of cancer [know how to avoid]

Only 50 grams of ham per day increases the chance of developing cancer by 18% [Beware of salami]

Understand the myths and truths and check out a list of healthy eating with less meat and more protein

After the World Health Organization has released an official report this week that classifies processed meat – bacon, sausage, sausage, dried meat, among others – processed meat increases the risk of cancer – as “known carcinogenic” food, that is, it favors the onset of cancer, especially bowel cancer.

 Nearly 35,000 people die
per year for processed meat consumption

To understand the subject, it is first necessary to clarify that processed meat is a food that goes through a long process (forgive repetition) of preservation to prolong its useful life and enhance the flavor. Roughly speaking, this is tantamount to claiming that it is a fresh product of animal origin that is transformed, undergoing change of color and texture, for example. It is also important to say that there is no conservation method (brine, smoking etc.) that offers less risk.

In addition, these meats can receive additives in addition to salt, such as color-fixing compounds (nitrate), which are harmful to health. Even the sausages that are handcrafted are in the sights of WHO.

The number of vegetarians and vegans has grown in recent years. The most recent survey conducted by IBOPE in 2012 showed that about 10% of the Brazilian population stopped meat consumption, either for better health or for compassion for animals. Regardless of the reasons, the doubt is almost always the same: and the proteins? With the reduction or abolition of meat consumption on the menu, is it possible to obtain other sources of protein? The answer is yes: even some plant sources offer more nutrients than Processed Meat itself increases the risk of cancer.

But, What about my weekend barbecue? 🙁

This also entered the study. All flesh that comes from the muscles of any mammal (ox, horse, pig, lamb, among others) is considered red. Therefore, birds and fish do not come on the list. In the WHO study, red meat was considered a “likely risk factor for cancer.” However, there is still no consensus.

But that does not mean that this type of meat should be eliminated from the menu, not least because it contains iron, proteins and vitamins that are essential for the body. It should be consumed at most two to three times a week. ”

Learn how to have a diet with more protein and less meat:

Where to find proteins in the plant world, check out delicious and very healthy recipes:

Pasta with broccoli

Only 480 Calories Per Serving

The recipe combines different vegetables, which provide a good range of amino acids. The high fiber content reduces the glycemic index of the mass.

Ingredients for 4 people

• 1 bunch of broccoli
  200g whole spaghetti
  8 cashew nuts
  200g of your
  2 tomatoes
  Extra virgin olive oil
  Soy sauce

  Put two pots with boiling water: one, to cook the broccoli al dente (about 3 min cooking) and the other to the spaghetti (also al dente). When they are cooked, drain and set aside. Sauté the nuts with the tofu cut into cubes in a wok, with a strand of olive oil. Add diced tomatoes until blended. Serve hot with soy sauce.

  Lentils with bulgur

  Only 260 Calories Per Serving

  A dish that combines the flavor of the cereal with that of the vegetables. It is a source of iron, better absorbed thanks to the vitamin C of the parsley and the lemon. The curd is optional. Cold or hot, you fancy and satiate.

  Ingredients for 4 people

• 1 small glass of bulgur wheat
  2 cups lentils
  4 cherry tomatoes
  1 sprig of parsley
  2 tablespoons of curd
  Lemon juice
  Extra virgin olive oil, pepper and salt

  Boil wheat and lentils separately in water and salt. Drain, mix and add the chopped tomatoes, parsley leaves and curd. Mix well and season with olive oil, lemon juice, salt and pepper to taste.

  Watercress salad, sunflower seed and beet

  Only 213 Calories Per Serving

  A salad that helps to regenerate the muscles due to the high content of folic acid and of victim B of beet, in addition to having antioxidant effect, thanks to the vitamin E of the sunflower seed.

  Ingredients for 4 people

• 1 packet of watercress washed
• 1 raw beet
• 1 handful of sunflower seeds
• 1 tablespoon extra-virgin olive oil

   

How to make: Cut the beets into cubes and mix the watercress and the seeds. Season with olive oil and salt before serving.

Feature: Processed Meat Raises Cancer Risk