Tips Mengonsumsi Daging untuk Menurunkan Risiko Kanker

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Meskipun ada banyak bukti tentang risiko kesehatan yang dapat ditimbulkan dari asupan daging merah, penting untuk diketahui bahwa daging merah juga mengandung nutrisi yang tinggi

JURNALISINDONESIA.COM- Daging merah mengandung banyak vitamin dan mineral yang penting untuk pola makan sehat. Namun, banyak penelitian yang menunjukkan bahwa asupan daging merah dapat meningkatkan risiko kanker dan penyakit kronis lainnya.

Para peneliti masih terus menyelidiki bagaimana daging merah dapat menyebabkan kanker. Salah satu penjelasan yang mungkin yaitu karena adanya senyawa yang disebut haem, yakni senyawa yang mengandung zat besi dan memberikan warna merah pada daging. Senyawa ini telah terbukti dapat merusak lapisan dinding usus manusia.

Peneliti juga telah mengetahui bahwa ketika kita mengonsumsi daging merah, senyawa kimia yang disebut nitrosamin terbentuk, dimana senyawa tersebut dapat merusak DNA sel kita dan dapat menyebabkan kanker.
Sebagai contoh, 100 gram daging sapi mengandung sekitar 25 persen vitamin B3 dan 32 persen zink dari jumlah total yang dibutuhkan tubuh setiap harinya. Daging merah juga tinggi akan zat besi, vitamin B6, selenium, serta vitamin dan mineral lainnya.

Namun, berdasarkan bukti sampai saat ini, pedoman kesehatan tetap merekomendasikan untuk membatasi asupan daging merah.

Institusi penelitian kanker Amerika, merekomendasikan konsumsi daging merah tidak lebih dari 1,8 kilogram setiap minggunya untuk mengurangi risiko kanker, sementara daging olahan harus dihindari sama sekali.

Menurut sebuah laporan tahun 2015 yang menghubungkan asupan daging merah dengan peningkatan risiko kanker juga merekomendasikan pembatasan daging merah.

Namun, laporan tersebut juga mencatat bahwa daging merah memiliki nilai gizi dan harus tetap dipertimbangkan untuk menyeimbangkan risiko dan manfaat dari konsumsi daging merah tersebut.

Tips mengurangi konsumsi daging merah
Makan dalam porsi kecil

Mengonsumsi dalam porsi yang lebih kecil berarti kita dapat mengonsumsi daging merah lebih sering dan tidak melewati batas rekomendasi dalam seminggu.

Masaklah daging merah dengan menambahkan kacang, buncis, jamur atau bahan lainnya. Hal ini juga dapat mengurangi jumlah kalori dalam makanan.

Tukar dengan yang lain

Tukarlah daging sapi dengan ayam ataupun ikan. Bahkan jika hanya menukarkan setengah porsi, kita tetap dapat mengurangi jumlah kalori juga. Tingkatkan rasa masakan dengan menggunakan bawang merah, bawang putih, dan rempah-rempah.

Hari tanpa daging

Jadikanlah beberapa hari dalam seminggu dimana kita tidak mengonsumsi daging sama sekali. Kita dapat menggantinya dengan konsumsi sayuran, tahu, kacang-kacangan, dan buah-buahan.

Cara mengolah daging merah yang baik untuk kesehatan

Terdapat beberapa langkah yang dapat membantu mengurangi paparan atau mencegah senyawa yang dapat menyebabkan kanker terbentuk.

Pilihlah potongan daging merah tanpa lemak saat memasak untuk mengurangi kemungkinan terjadinya asap yang dapat meninggalkan senyawa karsinogenik (dapat menimbulkan kanker) pada daging.
Masak dengan api sedang untuk menghindari daging terlalu matang yang bisa membentuk bagian hangus pada daging. Batasi menggoreng dan memanggang yang juga menggunakan suhu tinggi.
Jangan memasak daging terlalu matang. Daging yang terlalu matang mengandung lebih banyak senyawa penyebab kanker. Tapi perlu dipastikan daging dimasak pada tingkat kematangan yang aman untuk dikonsumsi
Penggunaan bumbu dapat mengurangi pembentukan senyawa penyebab kanker. Hindari penggunaan gula karena dapat membentuk bagian hangus pada daging.
Buang lemak dari potongan daging sebelum dimasak dan buang potongan hangus sebelum dimakan.

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