Lamb meat is the meat of a house sheep ( Ovis aries ).
Lamb meat is a type Red meat , a term for meat of mammals, they are richer in iron than chicken and fish.
Lamb meat refers to the type of sheep in the first year of life, while the mature lamb has another name.
It is often used unprocessed, but salted (smoked and salted) lamb is quite popular in some parts of the world.
Containing high quality protein and vitamins and minerals, lamb is an excellent ingredient in a healthy diet.
This is lamb meat (barbecue): 
Nutritional value
Lamb meat contains mostly protein, but it also contains a variety of fats.
The table below summarizes the main nutrients in lamb meat .
Species
Roasted lamb leg
Ration
100 gram
| Content | |
| Calories | 258 |
| Country | 57% |
| The protein | 25.6 g |
| Carb | 0 g |
| Street | 0 g |
| Fiber | 0 g |
| Fat | 16.5 g |
| Saturation | 6.89 g |
| Unsaturated single | 6.96 g |
| Polyunsaturated | 1.18 g |
| Omega-3 | 0.23 g |
| Omega-6 | 0.9 g |
| Trans fat | ~ |
Vitamin
| Content | % DV | |
| Vitamin A | 0 µg | ~ |
| Vitamin C | 0 mg | ~ |
| Vitamin D | 0.1 µg | 2% |
| Vitamin E | 0.15 mg | first% |
| Vitamin K | 4.2 µg | 4% |
| Vitamin B1 (Thiamine) | 0.1 mg | 8% |
| Vitamin B2 (Riboflavin) | 0.27 mg | 21% |
| Vitamin B3 (Niacin) | 6.59 mg | 41% |
| Vitamin B5 (Acid panthothenic) | 0.68 mg | 14% |
| Vitamin B6 (Pyridoxine) | 0.15 mg | twelfth% |
| Vitamin B12 | 2.59 µg | 108% |
| Folate | 20 µg | 5% |
| Choline | 96.3 mg | 18% |
Mineral
| Content | % DV | |
| Calcium | 11 mg | first% |
| Iron | 1.98 mg | 25% |
| Magie | 24 mg | 6% |
| Phosphorus | 191 mg | 27% |
| Kali | 313 mg | 7% |
| Sodium | 66 mg | 4% |
| Zinc | 4.4 mg | 40% |
| Copper | 0.12 mg | 13% |
| Manganese | 0.02 mg | first% |
| Selenium | 27.2 µg | 49% |
Protein in lamb meat
Like other meats, lamb meat also contains a lot the protein .
Protein content in cooked lean parts is usually about 25-26% .
Lamb meat is a high quality protein source, containing all the essential amino acids needed to help the body maintain growth.
Therefore, eating lamb, or other meats, will be especially beneficial for bodybuilders, recovering athletes or post-operative patients.
Simply put, eat meat to increase optimal nutrition whenever you need to build or repair muscle tissue.
Conclude: High quality protein is the main nutritional ingredient in lamb.
Fat in lamb meat
Lamb meat contains varying amounts of fat, depending on the level of trim, diet, age, gender and type of food.
The amount of fat can range from 17-21% .
These include monounsaturated and saturated fats with equal amounts.
Lamb (fat) is usually slightly higher in saturated fat than beef and pork .
Eating a lot of saturated fat has long been considered a risk factor for heart disease, but many recent studies have found no link .
Trans fat of ruminants
Lamb fat contains a trans fat system, known as the trans fat of ruminants.
Unlike trans fat found in processed foods, trans fat of ruminants is thought to have a good effect on health.
The most common type of trans fat of ruminant is conjugated linoleic acid ( CLA ) .
Compared to other ruminant meats, such as beef and veal, lamb contains the highest amount of conjugated linoleic acid .
Conjugated linoleic acid has many health benefits, such as reducing body fat mass, but large amounts in these functional foods there are many side effects on metabolic health .
Conclude: Lamb meat contains different amounts of fat. Most are saturated fat, but also have a small amount of conjugated linoleic acid (CLA), which has many health benefits.
Vitamins and minerals
Lamb meat is an abundant source of vitamins and minerals. The following are the most common types of substances:
- Vitamin B12: Important for blood formation and brain function, vitamin B12 is found only in animal foods and not in vegetarian diets. Lack of vitamin B12 can cause anemia and nervous system damage.
- Selenium: Meat usually contains abundant sources of selenium, although this depends on the food source of the animal. Selenium has many important functions in the body .
- Zinc: Much in lamb meat, zinc is usually better absorbed from meat than plants. This is an essential mineral that is important for growth and hormone formation, such as insulin and testosterone.
- Niacin: Also known as vitamin B3, niacin serves many important functions in the body. The lack of niacin may increase the risk of heart disease .
- Phosphorus: Available in most foods, phosphorus is essential for body maintenance and development.
- Iron: Lamb meat is rich in iron, mainly in the form of heme iron, highly bioavailable and absorbed more efficiently than non-heme iron in plants .
In addition, lamb also contains many other vitamins and minerals but with less amount.
Sodium (salt) can be contained in processed lamb meat products, such as salted lamb.
Conclude: Lamb meat contains ample sources of vitamins and minerals, including vitamin B12, iron and zinc.
Other compounds from meat
Besides vitamins and minerals, meat also contains some nutrients and antioxidants that can affect health.
- Creatine: Found in meat, creatine is essential as an energy source for muscles. Creatine supplements are very popular among bodybuilders because they help maintain and develop muscles .
- Taurine: An antioxidant amino acid found in fish and meat. It is formed in the body and has many benefits for the heart and muscles .
- Glutathione: Is an antioxidant in meat. Beef eating grass is especially rich in glutathione .
- Conjugated linoleic acid (CLA): is a trans fat system of ruminants, has many health benefits when consumed in normal amounts from food, such as lamb, beef and dairy products .
- Cholesterol: One type of sterol is found in most animal-derived foods. Cholesterol diets have no significant effect on blood cholesterol levels. Therefore, it is not considered a health problem .
Conclude: Lamb meat contains some active substances, such as creatine, CLA, and cholesterol.
Health benefits from lamb meat
A high quality vitamin, mineral and protein food, lamb is an excellent ingredient in a healthy diet.
Maintain muscle mass
Meat is one of the best high quality protein sources.
In fact, it contains all the human amino acids needed and is considered a "complete" protein source.
High quality protein is important for maintaining muscle mass, especially in the elderly.
Lack of protein can accelerate and aggravate age-related digestive processes, as well as increase the risk of developing a condition an adverse condition due to too little muscle mass .
Against the background with healthy lifestyle and adequate exercise, eating regular lamb meat or other High protein foods Other may help maintain muscle mass.
Conclude: As a food with high quality protein, lamb meat promotes the growth and maintenance of muscle mass.
Improve physical activity
Lamb not only helps maintain muscle mass, it is also important for muscle function.
It contains an amino acid called beta-alanine, which the body uses to produce an important substance for muscle function .
Beta-alanine is found in large quantities in meat, such as lamb, beef and pork.
High carnosine levels in human muscles help reduce fatigue and improve physical activity .
The application of low beta-alanine diets, such as vegetarian and vegan diets, can reduce carnosine levels in muscles over time .
On the other hand, taking high-dose beta-alanine supplements for 4-10 weeks has shown to increase 40-80% of carnosine in the muscle .
For this reason, eating regular lamb meat, or beta-alanine-rich foods, will benefit athletes and those who want to optimize physical activity.
Conclude: Lamb meat enhances muscle function, stamina and physical activity.
Prevent anemia
Anemia is a common condition, it is characterized by low red blood cells and low blood transport capacity, major symptoms include fatigue and weakness.
Iron deficiency is a major cause of anemia, but can be easily avoided with appropriate diets.
Meat is one of the best sources of iron. It not only contains heme iron, a high bio-iron form, but also improves the absorption of non-heme iron, iron found in plants .
These effects of meat are not fully understood and are called "meat factors" .
Heme iron is found only in foods of animal origin. Therefore, vegetarians often contain little and those who are vegan are completely absent.
This is part of the reason why vegetarians are more at risk of anemia than those who eat meat .
In short, eating meat is one of the best diets to avoid the risk of anemia.
Conclude: Being a rich source of iron, lamb meat can help prevent anemia.
Lamb meat and heart disease
Heart disease (cardiovascular disease) is the main cause of premature death.
This is a group of harmful heart and blood vessel diseases, including heart attack, stroke and high blood pressure.
Studies that have looked at the relationship between red meat and cirrhosis have resulted in mixed results.
Some studies show an increased risk of eating large quantities of unprocessed or processed meat , While others think that the risk only increases when eating processed meat , or absolutely no effect .
There is no evidence strong enough to support this. Observational studies only reveal a link, but cannot prove a direct causal relationship.
Several theories have been proposed to explain the link between eating large amounts of meat and cardiovascular disease.
It is clear that eating a lot of meat means eating less other foods, such as heart-healthy fish, fruits and vegetables.
It is also related to unhealthy lifestyle factors; lack of physical activity, smoking and overeating . Most observational studies attempt to correct these factors.
The most popular hypothesis is the diet theory. Many people believe that meat can cause heart disease because it contains large amounts of cholesterol and saturated fat , weakens blood lipid configuration.
However, most scientists agree that cholesterol in the diet is not a risk factor for heart disease .
In addition, the role of saturated fat in developing heart disease is not entirely clear. Many studies cannot link the relationship between saturated fat and increased risk of heart disease .
Meat itself has no adverse effects on blood lipid configuration. The proven lean lamb has the same effect as fish or white meat, such as chicken .
Finally, moderate intake of lean lamb will not increase the risk of heart disease.
Conclude: Whether sheep increases the risk of heart disease is always a controversial issue. However, eating moderately cooked lean lamb is probably safe and healthy.
Lamb meat and cancer
Cancer is a disease characterized by abnormal cell growth. This is one of the most common causes of death in the world.
Some observational studies suggest that eating a lot of red meat may increase the risk of colon cancer over time . But not all studies support this .
Observational studies cannot prove that the intake of meat actually causes cancer. Instead, they have identified a causal relationship.
Some substances in red meat may increase the risk of cancer in humans. They include heterocyclic amines .
is a type of carcinogen, formed when meat is exposed to very high temperatures, such as during frying, baking or grilling .
They are found in relatively high amounts in cooked and overcooked meat.
Ongoing research indicates that eating cooked meat, or other heterocyclic amino sources, may increase the risk of causing many different types of cancer, including colon cancer, breast cancer and adenocarcinoma. prostate .
Although there is no clear evidence that eating meat will cause cancer, it is reasonable to avoid eating too much meat.
Eating a moderate amount of cooked meat is quite safe and healthy, especially when it is boiled or steamed.
Conclude: Eating red meat increases the risk of cancer. This may be due to impurities in the meat, especially those formed when the meat is overcooked.
Main message
Lamb meat is the red meat of lamb.
It is not only rich in high quality protein but also a good source of vitamins and minerals, including iron, zinc and vitamin B12.
For this reason, regular consumption of lamb meat can promote growth, maintenance and muscle function. In addition, it helps prevent anemia.
On the negative side, some observational studies have linked red meat to high risk of cancer and heart disease. However, evidence is mixed and other studies do not find this link.
Due to impurities, eating a lot of processed meat / or overcooked meat causes this concern.
Though. Moderate consumption of cooked lean lamb will always be safe and healthy.
