In the hot weather, thin clothes reveal the body. What if you get wet and worry regarding your health if you eat only vegetables every day to lose weight? There is pork that is excellent in nutrition, taste, and full use! Let’s start a healthy ‘pork diet’ for the upcoming vacation.
◆ Peace of mind with pork tenderloin rich in protein!
The biggest disadvantage of a diet diet is that it is difficult to maintain one food for a long time. What if you get tired of the taste of salad and don’t have the strength to exercise? Let’s eat pork that can be enjoyed deliciously with various recipes. The pork tenderloin and sirloin, as well as the front and hind legs, are low in fat and high in protein, making them perfect for dieting.
In fact, pork tenderloin is rich in protein, so it is suitable for the body profile diet that is currently in vogue. The protein content per 100g of each part of pork is ▲ 40.3 g of pork belly ▲ 38.9 g of sirloin ▲ 28.2 g of back leg ▲ 23.3 g of front leg, and the fat content is ▲ 5.3 g of fillet ▲ 8.8 g of sirloin ▲ 14.1 g of back leg ▲ front leg Weighing only 21.4g, it is good for building muscle and losing fat. In particular, the domestic pork handon has a high protein absorption rate and a short distribution process of 3-7 days, which is fresh and hygienic.
Pork is also rich in nutrients that help you lose weight. Unsaturated fatty acids such as arachidonic acid and linolenic acid promote the excretion of bad LDL cholesterol from the blood. L-carnitine, which helps to break down fat in the body and helps build muscle, is also abundant at 17.8mg per 100g. In addition, it contains the highest amount of vitamin B1 among meat, which helps to boost immunity and improve athletic performance. Pork is rich in potassium, which aids in sodium excretion and promotes menstruation, and in India, which protects bone and dental health.
◆ You can lose weight quickly by eating a penny!
In 2018, the Asian Coaching Association (APCOCS) published a study on the effect of dieting on pork consumption. Professor Kook-hyun Jung of the Department of Physical Education at Sahmyook University found that the exercise effect was higher when an obese woman in her 20s performed a compound exercise and consumed a handful of tenderloin than when she did the compound exercise alone.
The study was conducted for 8 weeks by dividing 63 women in their 20s with a body fat percentage of 30% or more into three groups of 21. As a result, it was found that the group that performed the compound exercise and consumed the pork tenderloin had a more positive effect on the improvement of ▼ skeletal muscle mass, ▼ maximum strength, ▼ muscular endurance, and ▼ low-density lipoprotein, than the group that performed only the compound exercise. Professor Jeong Gook-hyeon, a researcher, explained, “Hand pork tenderloin is a high-protein food and has 114 kcal per 100 g, so it is very effective as a diet food.”
The benefits of Handon were also proven through the actual diet experience group. In the case of the “Donation of Money” project, which was carried out for 4 weeks in July last year, non-face-to-face home training was conducted with trainer Jeong Kook-hyun, a national bodybuilding representative, and he ate the Handon Sirloin, Tenderloin, Hind Leg, and Front Leg Diet developed by Handon Jajogeum. He passed on a ‘special secret’ for effective weight loss to people who have gained weight due to COVID-19. Through the donation project, a healthy and sustainable diet culture has been widely spread, and the popularity of Handon has also increased among dieters.
In fact, there is a limited amount of protein that the body can absorb at one time, so it is better to eat it at lunch and dinner. According to the 2020 Korean nutrient intake standards, the recommended daily intake of protein for adult men is 60-65g and for adult women 50-55g. can be easily satisfied.
◆ Enjoy each part deliciously
Pork has different fat, protein content, and unique taste for each part, so it is good for various recipes. Sirloin is a tender, low-fat cut that is often used as a stew material. If you enjoy a steak cooked sous vide, a healthy and wonderful meal is completed. Tenderloin is the softest part and has a low amount of fat, so it is good to cook on skewers or jangjorim.
The pork belly part, a national restaurant menu, alternates between fat and meat, giving it a deep flavor and soft texture. However, while on a diet, cook by boiling and steaming rather than baking to reduce fat intake. The ribs have a moderate amount of fat, so they have excellent umami and chewy texture, making them perfect for grilling or steaming. The front leg can be enjoyed with bulgogi and stew, and the back leg can be enjoyed as a stew, so stop worrying regarding side dishes.
When seasoning pork, use soy sauce rather than salt to reduce sodium intake, and use erythritol or stevia rather than sugar to lower calories. In addition, adding ssam vegetables or onions rich in dietary fiber increases the feeling of satiety and helps the discharge of waste products, making it more effective in dieting.
By Kim Hye-won, staff reporter [email protected]
ⓒ ‘Honest knowledge for health’ Comedy.com (https://kormedi.com) / Unauthorized reproduction-redistribution prohibited
