There's increasing evidence that eating too much meat can increase overall mortality. Here's why and what you can do about it.

Do you eat too much meat? If you're like most Americans, the answer is probably "yes" and it may be hurting your health. Many people don't feel a meal is complete without an oversized piece of meat on their dinner plate. In this quest for animal protein, many people are paying in the form of clogged arteries and higher rates of cancer.

What Can Happen If You Eat Too Much Meat

A recent study conducted on AARP members showed that people who ate the largest quantities of red meat and processed meats were twenty percent more likely to die of cancerdisease, but fewer know that eating red meat is associated with an increased risk of overall mortality. compared to those who ate little. Other recent studies have shown an association between pancreatic cancer and meat consumption, particularly red meat. Most people already realize that some meats with their high saturated fat contents can elevate LDL cholesterol levels and increase the risk of heart

How Does It Cause Cancer?

Why could eating too much meat increase the risk of cancer? One problem stems from the way meats are cooked. Meats that are grilled or cooked to high temperatures form heterocylic amines or HCA's which are believed to be carcinogens. Eating meat that's well done, fried, or barbequed seems to increase the risk of being exposed to these cancer causing chemicals. One way to reduce the amount of HCA's formed when cooking meat is to marinate it with an acidic marinade before preparing it. Microwaving meat before cooking it also helps to reduce HCA formation.

Another reason why you may have a higher risk of cancer if you eat too much meat relates to the growth hormone given to cattle to help them grow larger. These hormones can remain in the meat and upset hormone balance leading to an increased risk of breast and prostate cancer. Hormone residues found in beef and milk are being blamed for bringing on early puberty in young girls. This risk can be reduced by only eating hormone-free, organic meats.

What About Protein?

There's no doubt that humans need protein, but most people are getting too much. The average person needs about 0.8 milligrams of protein per kilogram of body weight. If you're very active, you may need as much as 1.2 milligrams per kilogram of body weight. Getting too much protein can stress the kidneys and elevate the risk of osteoporosis by increasing calcium excretion. It's also not necessary to get protein exclusively from meat. Vegetarian protein sources are usually lower in fat and calories, although it's important to vary the sources since most don't contain all of the essential amino acids.

If You Eat Too Much Meat?

If you eat too much meat, try substituting half of the meat you're currently eating with vegetarian protein sources such as tempeh, beans, lentils, and whole grains such as quinoa. Even mushrooms can take on a "meaty" taste and texture when prepared properly. Expand your concept of what constitutes protein and you'll be rewarded with a longer, healthier life.

越来越多的证据显示吃过多的肉类会增加总的死亡率。在这里你可以发现原因及我们可以做一些什么。

你会吃很多的肉类食物吗？如果你像许多美国人一样，答案是"是",那么你的身体正处于亚健康的状态。很多人并不会觉的他们餐盘上的肉已经超标了。在追求动物蛋白的情况下，人们付出了患动脉阻塞及癌症的代价。

如果使用过多的肉类，会怎么样？

根据AARP成员最近的一项调查显示，与一些很少吃肉的人对比，食用大量红色肉类及加工肉的人将死于癌症的机会增大了20%,但很少人知道死亡率的增加是与吃红色的肉类有关。另一项近期的调查显示，胰腺癌与肉类的消费，特别是红色肉类有关。许多人已经认识到了一些高饱和脂肪含量的肉类会提高低密度脂蛋白胆固醇水平，并增加心脏病的风险。

怎么会引起癌症？

为什么食用过大的肉会引起癌症疾病呢？一个原因是肉的煮法。烤肉或高温煮熟的肉会产生致癌物质杂环胺或安徒生。食用煮熟的，煎或是烧烤增加致癌的风险。一种减少安徒生物质形成的方法是煮肉前先用料酸性腌，或者煮前先放微波炉里，这样可减少安徒生的产生。

另一个原因是如果你服用那些注射了成长激素的肉类，你患癌的风险就会增大。这些激素会残留在肉里以及打破了激素的平衡会导致乳腺癌及前列腺癌。牛肉或牛奶里残留的激素会使青春期的少女容光焕发。只用食用无激素，有机肉类才会使我们原来这些疾病的危害。

关于蛋白质？

毫无疑问人类是需要蛋白质的。许多人却摄取太多了。平均每人每公斤体重大约需要0.8毫克的蛋白质。如果你是很好动的，可能每公斤体重你需要1.2毫克的蛋白质。过多的摄取蛋白质会增加肾的负担及提高骨质疏松症的风险，增加钙的排泄。也没有必要让所有的蛋白质完全来自于肉。蔬菜里的蛋白质往往是低脂肪及低卡路里的，不同途径的摄取蛋白质，有一个很重要的原因是大部分都不含有必需的氨基酸。

如果你食用了过大的肉，改怎么办？

如果你需要食用很多的肉类来摄取蛋白质，试着食用蔬菜来取代你所吃的一半肉摄取蛋白质，例如豆豉，豆类，扁豆及全麦的藜。即使蘑菇准备充分的话也可以做成有 "肉"的口感。开拓你对蛋白质来源的概念，你会的到一个健康，长寿的生活。