Beef - calorie content, benefits and harms of the product for weight loss * Crossfit

Beef is the meat of cattle, which is subjected to various processing methods, including heat. Many dishes are prepared from this product: first and second, snacks, sausages and more. Beef is an amazing meat that, when used moderately and competently, brings great benefits to the human body. Meat is especially useful for those who follow the figure and play sports. To avoid health problems, you should be aware of the calorie content of the product and contraindications to its use. You will learn about this, as well as many other things from our article.

Calorie content of beef

Beef is considered one of the least high-calorie types of meat, but the energy values differ. There are two reasons for this:

the number of calories is affected by what part of the carcass is taken (breast, fillet, thigh, neck, offal, etc.);
what method of heat treatment was the meat subjected to (stewing, boiling, baking, frying).

Let's talk about everything in order. The carcass of a cow or a bull is cut in different ways in all countries of the world. In our country, they are cut into such parts: neck, brisket, thin and thick edge, sirloin (loin), tenderloin, peritoneum (flank), shoulder blade, rump, thigh, flank, rump, shank. These parts of the carcass are classified into three grades:

First grade - chest and back, rump, rump, sirloin, sirloin. This grade is also called the highest.
Second grade - the shoulders and shoulder blades, as well as the flank.
Third grade - front and back shanks.

Such meat is lean (completely without fat), low-fat, fatty. As mentioned earlier, the calorie content of all parts of the carcass is different. You can familiarize yourself with the total number of calories and indicators of the energy value of fresh chunks in the table below.

Raw part of the carcass	Calorie content per 100 g	Energy value (BZHU)
Hip	190 kcal	34 g protein, 4 g fat, 9.7 g carbohydrates
Tenderloin	182 kcal	19.7 g protein, 11 g fat, no carbohydrates
Shank	196 kcal	18 g protein, 7 g fat, no carbohydrates
Brisket	217 kcal	19 g protein, 15.7 g fat, no carbohydrates
Rump	218 kcal	18.6 g protein, 16 g fat, 0.4 g carbohydrates
Scapula	133 kcal	18.7 g protein, 6.5 g fat, no carbohydrates
Rump	123 kcal	20 g protein, 4.5 g fat, 0.2 g carbohydrates
Ribs	236 kcal	16.4 g protein, 19 g fat, no carbohydrates
Thick edge	164 kcal	19 g protein, 10 g fat, 0.5 g carbohydrates
Thin edge	122 kcal	21 g protein, 4 g fat, no carbohydrates
Fillet	200 kcal	23.5 g protein, 7.7 g fat, no carbohydrates
Neck	153 kcal	18.7 g protein, 8.4 g fat, no carbohydrates
Bone marrow	230 kcal	10 g protein, 60 g fat, 20 g carbohydrates
Lungs	92 kcal	16 g protein, 2.5 g fat, no carbohydrates
Brain	124 kcal	11.7 g protein, 8.6 g fat, no carbohydrates
Liver	135 kcal	20 g of proteins, 4 g of fats and carbohydrates
Kidney	86 kcal	15 g protein, 2.8 g fat, no carbohydrates
A heart	96 kcal	16 g protein, 5.5 g fat, no carbohydrates
Language	146 kcal	12 g protein, 10 g fat, no carbohydrates

As you can see, there really is a difference and in some cases significant. For example, such an offal as bone marrow is more nutritious than beef tenderloin, shank, thighs, brisket. The calorie content of different parts varies depending on how you cook them: cook in a slow cooker, grill, stew with vegetables in a pan, bake in the oven in a foil or sleeve, steam and otherwise. There will be a difference even in cooking with or without salt, as well as in whether you choose a piece of clean pulp or take meat on the bone.

For example, 100 g of raw fillet contains 200 kcal, boiled (boiled) - 220, stewed - 232, fried - 384, but baked - 177, in steam (steamed) - 193. The difference in this case is small, but here in smoked, dried, dried form, the number of calories increases significantly: smoked fillet contains 318 kcal, jerky - 410, dried - 292. So, when calculating the calorie content of beef, one should take into account which part was chosen and how it will be cooked. These two points are important in calculating the energy value of meat.

Chemical composition and use of the product

The benefits of beef are due to its rich chemical composition. It contains vitamins, minerals, micro- and macroelements, amino acids and other biologically active substances. The composition of beef contains the following vitamins: A, E, C, K, D. Vitamins of group B in red meat are represented by a wide range: B1, B2, B3, B4, B5, B6, B9, B12.

A sufficient amount in beef and amino acids: glutamic, aspartic, tryptophan, lysine, leucine, threonine, methionine, cystine, phenylalanine, alanine, glycine, proline, serine. Beef is rich in useful microelements (iron, iodine, fluorine, copper, nickel, cobalt, molybdenum, chromium, tin, zinc, manganese) and macroelements (potassium, calcium, magnesium, chlorine, sodium, sulfur, phosphorus).

These substances individually have a beneficial effect on certain parts of the body, and in combination, they improve overall health. Beef is a hearty, nutritious and low-calorie product. The main beneficial property of this meat is the presence of a complete animal protein in the composition, which is easily digestible. For this reason, professional athletes and just people trying to keep themselves in shape prefer beef. Animal protein contributes to the saturation of the cells of the human body with oxygen. The most protein is found in the tenderloin portion of the carcass. At the same time, there is very little fat in red meat: in beef it is even less than in chicken, and even more so in pork and lamb.

Let's now talk more about the positive effects of vitamins found in beef. What are their benefits? How do they affect the body?

The beneficial properties of red meat due to the vitamin composition are as follows:

Vitamin A Is a faithful assistant in solving vision problems. This substance, like vitamin C, is a natural antioxidant that has a positive effect on the status of the body's immune system. Vitamin A has a beneficial effect on the nervous system, resists depression, insomnia, stress, has a positive effect on the skin and the condition of nails and hair.
B vitamins - affect all organs and systems. Not without a beneficial effect on the nervous, cardiovascular, immune and circulatory systems. Compounds give the body a charge of energy and vitality. Not only the physical condition of a person improves, but also the mental state, one feels a surge of strength and a desire to lead an active lifestyle.
Vitamin C Is a reliable protection against viruses and bacteria. This antioxidant prevents microbes from entering the body. In order for health to be strong and a person does not catch infectious diseases, it is recommended to take vitamin C.
Vitamin D - essential for the strength of bones, muscles and teeth. Especially necessary for children during the period of growth and development of the body. Vitamin D improves coordination of movements, has a calming effect on the nervous system, and helps to strengthen the immune system.
Vitamins E and K - affect the work of the circulatory system, improve blood clotting and dilate blood vessels. They also restore hormones in women and improve potency in men. Vitamin E is what couples wanting to have a baby need. For women, the substance is recommended to normalize the menstrual cycle.

Not only vitamins, but also micro and macro elements contained in beef have a beneficial effect on the nervous system. Together, these substances have a positive effect: the risk of depression, neurosis, insomnia and other somnological disorders decreases. Microelements counteract stress, reduce their effect on the body, develop resistance to external stimuli and calm perception of the surrounding world.

Beef is a prophylactic agent for atherosclerosis. Red meat dishes are recommended to be used to strengthen the walls of blood vessels, which contributes to the fight against cardiac disorders. The compounds that make up beef tend to remove unnecessary cholesterol from the body. They normalize the acidity level of gastric juice, which is important for the functioning of all organs of the gastrointestinal tract.

The work of the pancreas, stomach, intestines comes in order, problems such as constipation, diarrhea, flatulence, and bloating recede. The substances that are in beef fight infectious diseases, which is why dishes made from this red meat are recommended for people who are recovering from illness, injury and surgery.

As you can see, the health benefits of beef are really huge. There is no system or organ that is not affected by vitamins and other beneficial substances contained in this product. The organs of vision, bones, nails, teeth, hair, immune, nervous, circulatory, cardiovascular, endocrine systems - all this is strengthened and improved through the use of boiled (boiled), stewed, baked, jerky beef of all kinds (tenderloins, fillets, thighs , brisket, liver, kidney, bone marrow).

Harm to meat and contraindications to use

Despite the fact that beef is a nutritious and healthy product, it, like any meat, also has harmful properties, as well as contraindications for use. Red meat brings great health benefits, but overeating will only lead to negative consequences. The main thing is to know when to stop. How often can you eat the product? The daily intake of beef is 150 g - this is the average. At the same time, men who are engaged in physical labor can increase the amount by 30-50 g. But in the end, the consumption of beef per week should not exceed 500 g.

Otherwise, you cannot avoid the accumulation of toxins and putrefactive bacteria in the colon. This will happen for the reason that the stomach will not be able to digest excess meat, and the intestines will not be able to remove it. As a result, the vital activity of harmful bacteria will lead to the synthesis of skatole, cresol, putrescine, phenol and other rotting products of food containing a lot of animal protein. The resulting toxins will not only become a poison for the intestines, negatively affect its walls, but also spread throughout the body, affecting the internal organs.

Excessive protein intake in beef leads to malfunctioning not only of the gastrointestinal tract, but also of the kidneys and liver. Overeating red meat can:

provoke disturbances in the work of the heart;
increase blood cholesterol levels;
weaken the immune system;
lead to the formation of kidney stones;
cause vascular disease;
lead to inflammatory processes in the pancreas and liver;
increase the risk of cancer.

Also, scientists have found purine bases in beef - organic substances, due to which harmful uric acid accumulates in the body. This compound contributes to the development of urolithiasis, osteochondrosis and gout. Beef can be harmful if you eat the meat of improperly raised cattle.

To protect a cow or bull from diseases and increase the weight of the animal, antibiotics and hormones are introduced into its diet. Then this meat gets on store shelves and is included in our diet. Therefore, be sure to look at the quality of the purchased product and buy it only from trusted sellers.

There are few contraindications for beef:

allergy to red meat;
gout in the acute stage;
hemochromatosis is a disease associated with the accumulation of iron in the tissues of the body.

In the presence of these indicators, it is better to refuse from the use of beef or reduce the amount of its intake, but only after consultation with the attending physician. So, red meat can be harmful if you exceed the meat consumption norms. So that boiled, stewed, baked beef (plain or marbled) is only beneficial, control the amount of food consumed.

Beef for weight loss and sports nutrition

The introduction of beef into the diet for the purpose of losing weight or as an element of sports nutrition is a great decision, because the product has a lot of useful properties. Red meat of cattle is one of the least high-calorie, therefore it is recommended to use it for people who want to get rid of a few extra pounds.

In this regard, beef is more useful than chicken. For this reason, red meat is the perfect protein base for lunch or dinner. One has only to supplement the product with vegetables - and the meal will be healthy, balanced and rich in nutrients. Such food will give a feeling of satiety, normalize metabolism and become a faithful assistant in the fight against excess weight.

Why is beef specifically recommended for dietary nutrition? The answer is simple: this type of meat is low in fat, and there are no carbohydrates at all. At the same time, the product is rich in vitamins and minerals that improve metabolic processes in the body, which leads to getting rid of excess weight. Fat burning occurs faster through the consumption of natural protein, which is easily digestible.

The main thing is to cook the meat correctly. It is better to boil it, bake it or stew it, since in this case, useful substances are retained in the composition. Moreover, after such heat treatment, the amount of calories in the product remains low.

Advice! If you are hoping to lose weight with beef, do not fry it, especially in oil. Firstly, it is harmful, and secondly, meat cooked in this way has much more calories than boiled, stewed or baked meat. The calorie content of fried beef is almost double the listed heat treatment options.

Beef is prized by athletes and bodybuilders. This is due to the composition of the meat. Vitamins and amino acids are needed for recuperation after heavy physical exertion and for muscle growth. Vitamin B12, protein, iron, zinc, folic acid, calcium - these are the substances that contribute to the rapid gain in muscle weight. Also, red meat is rich in creatine, the positive properties of which all athletes have heard of. For this reason, nutritionists recommend that people who want to build muscle eat 1-2 grams of beef for every kilogram of body weight.

Athletes and bodybuilders are better off focusing on such parts of the carcass: fillet, back, tenderloin. The first is better to stew or bake in the oven, since this meat is tougher, and the second and third are to boil or grill, since the tenderloin and back are the softest pieces.

Outcome

Beef is a meat with outstanding nutritional properties and rich composition of useful elements. A properly prepared product will charge the body with energy and strength, which is especially important for those who follow the figure or are professionally involved in sports. Beef is not only healthy, but also delicious. Such meat must be present in the diet.