Dr.Wanaporn Thongchom nutrition scholar health promotion Faculty of Medicine Ramathibodi Hospital Mahidol University said that protein is an important nutrient and necessary for people of all ages. are important to the body, whichchickenIt is one of the high protein food sources. There are many essential vitamins and minerals. low fat content Therefore, chicken has become the main menu of people who are healthy and want to build muscle.
“chicken” In addition to being outstanding in strengthening muscles There are still many advantages. which all benefits This is why chicken is considered one of the best foods.
- It is a good source of protein. Contains complete essential amino acids help in growth Build muscle and strengthen immunity
- Rich in vitamin B complex, such as vitamin B12, which helps nourish the brain and nervous system. help build red blood cells Prevent anemia. Contains niacin (vitamin B3), vitamin B 5 and 6 that help in protein metabolism. Carbohydrates and fats are converted into energy.
- Phosphorus helps to strengthen bones and teeth.
- It is a source of iron that plays an important role in the formation of red blood cells. prevent anemia and enhance immunity
- Contains zinc to help strengthen the immune system of the body. prevent infection Antioxidant and anti-inflammatory in the body
- It also contains selenium to help strengthen the immune system. help antioxidant Helps regulate the functioning of hormones from the thyroid gland. Helps promote the functioning of the reproductive system Help slow down aging and prevent diseases caused by the deterioration of the body.
- It has less fat compared to other types of meat. Nutritionally, chicken is classified as low-fat meat. Can choose a protein source that helps maintain good weight.
According to the 2020 Dietary Reference Intakes for Thai people, the average daily protein intake for Thai people is 0.8-1 g/kg body weight/day. If calculating to see a simple picture It is the amount of cooked chicken to obtain adequate protein for each age group as follows: Age group 1-5 years, the optimal amount of cooked chicken is 65 – 82 g. Age group 6 – 8 years, the optimal amount of cooked chicken is 104 g. For age group 9 – 12 years, the optimal amount of cooked chicken is 172 g, for age 13 – 18 years, the optimal amount of cooked chicken is 219 – 262 g, and for age 19 – 60, the optimal amount of cooked chicken is 222 – 263 g, and For the age group over 60 years, the optimal amount of cooked chicken meat is 214 – 252 grams.
Dr. Wanaporn reiterated that for those who take care of their health Should avoid eating fried chicken. because it will cause the body to gain more fat As a result, the level of bad cholesterol and fat (LDL) in the blood is high from the intention of eating for good health. may turn out to be at risk of heart disease cerebrovascular disease Therefore, it is recommended to cook by steaming, baking, boiling instead of frying or grilling because research indicates that Grilled foods increase the risk of cancer.
In this regard, the consumption of chicken meat is safe. Consumers should choose to buy chicken Fresh, clean, safe, not old, kept for too long. By observing that the selling place has a sign “Livestock OK” and must be cooked before eating every time. To prevent contaminating pathogenic microorganisms such as salmonella (Salmonella spp.), a bacterium that causes food poisoning, nausea, vomiting, and diarrhea.