Chicken meat is a popular food product all over the world. Perhaps only vegetarians do not like aromatic meat with a crispy crust, baked with spices and sauces. And a big plus of chicken is that it is not only tasty, but also extremely healthy. And prepared in a special way is suitable even for the smallest children and adults with various diseases.
What is this bird?
The chicken is a poultry of the genus Gallus, the Fazanov family. Practically does not fly. It is bred for the sake of eggs, meat, down and feathers. After centuries of selection, hundreds of breeds have emerged with different physical characteristics. There are some hybrids of chickens that give a lot of tasty meat, other breeds are bred for the sake of eggs, and there are so-called meat breeds. A separate group should be noted the birds bred specifically for cockfighting, dwarf, ornamental birds. The weight of an average chicken ranges from one and a half to five kilograms, a rooster can weigh 1 kg more.
Modern chickens are the descendants of birds that were found in the jungles of Southeast Asia, and which were domesticated by humans more than 10 thousand years ago. Opinions vary as to who first domesticated the chicken. Initially, the researchers assumed that this turn in the agricultural environment happened in India, China or Thailand. Now scientists have changed their minds a little and the place of “birth” of domestic chickens is called Vietnam. The bones of this bird were also found in Egyptian tombs of the 18th dynasty, which is about 1400 BC. e. In about 500 BC, chickens appeared in Greece, then spread throughout Europe. And the bird reached the shores of North and South America only by 1350 years. Chickens are one of the most common pets today.
It is said that there are about 24 billion domestic chickens living on the planet permanently.
Nutritional value of chicken meat
No other lean protein is more respected by nutritionists than chicken breast. This type of meat is called the source of ideal proteins, which contain all the amino acids that a person needs.
Protein is essential for development, growth, as a source of energy.
In addition, this product contains large quantities of B vitamins – substances that are indispensable for the nervous system and blood vessels involved in metabolic processes. Chicken meat provides the body with selenium and many other important minerals on which the health of people at any age depends.
Nutritional value at 100 g
Calories 215 kcal Proteins 18 g Fats 15 g Carbohydrates 13 g Cholesterol 59 mg Water 56,1 g Ash 0,7 g Vitamin A 130 IU Vitamin C 0,85 mg Vitamin E 0,51 mg Vitamin K 1,9 μg Vitamin B1 51 μg Vitamin B2 0,1 mg Vitamin B3 5,8 mg Vitamin B5 0,73 mg Vitamin B6 0,29 mg Vitamin B9 4,7 μg Vitamin B12 0,26 μg Choline 50,7 mg Calcium 9,2 mg Iron 0,73, 17 mg Magnesium 124 mg Phosphorus 161 mg Potassium 57 mg Sodium 1,1 mg Zinc 40 mg Copper 16 μg Manganese 12 μg Selenium XNUMX μg
Health benefits
Chicken is a traditional ingredient in almost all protein weight loss diets.
This meat is ideal for those who follow the figure, since it practically does not contain fat, but it provides the necessary energy and more.
Protein source
This is the first and most famous benefit of chicken. The fillet contains about 18-20 g of proteins, which is quite a high figure. Protein is essential for a person to build muscle tissue. Nutritionists advise to consume proteins daily in a proportion of 1 g per 1 kg of body weight. Athletes are recommended to double the daily rate.
Contains beneficial vitamins and minerals
But don’t get hung up on proteins alone. Chicken meat contains a huge amount of other nutrients, including vitamins and minerals. This “cocktail” of nutrients prevents:
- cataracts;
- skin diseases;
- weakening of immunity;
- weakness;
- disorders of the digestive process;
- malfunction of the nervous system;
- migraine;
- heart disease;
- increased cholesterol;
- diabetes;
- gray hair.
It is also important to remember about the vitamin D contained in meat, which helps to absorb calcium and strengthen bones. Vitamin A improves vision and iron prevents anemia. Considering that chicken contains potassium, phosphorus and sodium, it becomes clear why this type of meat is good for bones, brain, proper metabolism and protection from dental diseases.
Assistance in weight loss
Assistance in weight lossProtein diets are considered to be among the most effective for weight loss. And the benefits of chicken in the process of losing weight have been proven laboratory. Experiments have confirmed that people who regularly consume chicken are easier to part with extra pounds or do not gain them at all.
Stable blood pressure
Scientists have observed a group of people who agreed to take part in the study for many years. It turned out that persons in whose diet poultry meat is present are less prone to jumps in blood pressure.
Minimal risk of cancer
Scientists, citing the results of many studies, suggest that red meat lovers are more at risk of certain types of cancer. What chicken fans don’t see. But this is only an assumption of certain groups of scientists, which, however, is not a reason to give up pork or beef for the rest of your life.
Lower cholesterol
The daily diet of many people today is filled with unhealthy fats that cause cholesterol to rise in the body. Chicken, fish, vegetables belong to foods that not only protect against further increases in cholesterol levels, but also help improve existing indicators.
Benefits for colds
Benefits for coldsProbably, many will now remember how, as a child, their mothers cooked delicious chicken broth every time the illness put them to bed. And this is no coincidence. A decoction of chicken meat and bones contains many components that are important for a sick body. It may sound fantastic, but regular chicken broth relieves colds, sore throat and nasal congestion.
Natural antidepressant
Chicken meat contains the amino acid tryptophan, which helps to improve mood. Of course, delicious soup, baked wings or poultry legs are already pleasing, but there is also a “hand” of chemistry in this process. Tryptophan affects brain cells, causing additional production of serotonin – a hormone that is responsible for improving mood, smooths out the effects of stress, and soothes.
Strengthens bones
Poultry is an excellent choice for older people. Chicken prevents bone loss and is also beneficial for those with osteoporosis or arthritis.
Bird for the heart
If the level of the amino acid homocysteine in the body rises, it can cause cardiovascular disease. And now the good news. Chicken breast contains substances that control amino acid levels in the body.
Reduces PMS Symptoms
Reduces PMS SymptomsPoultry is good for women with severe PMS symptoms. The fact is that the magnesium contained in the product has a beneficial effect on the nervous system, calming it down. This means that your favorite chicken dish will definitely smooth out mood swings, irritability and other symptoms inherent in premenstrual syndrome.
Increases Testosterone Levels
A portion of bird fillet is useful not only for women, but also for men. This product is important for the stronger sex as a source of zinc. And this mineral is extremely important for maintaining adequate testosterone levels and sperm formation.
When is it better to give up chicken?
Protein, being one of the main benefits of chicken, can be a reason for some people to avoid poultry. This applies to individuals with protein intolerance. Also, this product is not suitable for people with food allergies, as it contains histamine. Smoked and too fatty chicken is not the best choice, as it can cause an increase in cholesterol, and this leads to atherosclerosis.
Do not buy meat from unverified suppliers, so as not to receive along with the poultry a set of antibiotics and other “chemicals” that are sometimes fed to chickens at poultry farms.
Poorly cooked meat is especially dangerous – it can contain life-threatening bacteria and viruses.
How to choose and store chicken meat
When buying whole chicken, it is important to pay attention to its breast – it must be strong and round enough, in proportion to the size (a sign that the bird has not been fed with hormones). Fresh meat, when lightly pressed, is pliable, without an unpleasant smell and damage (bruises, cuts, broken bones). The fat and skin should be light and tender (older carcasses have thick and yellow skin). Clammy skin is a sure sign of an expired product. Frozen chicken should be free of icing. An equally important rule is to buy meat from official retail outlets.
If you are not going to cook the bird right away, you can store it in the coldest part of the refrigerator, but no longer than 2-3 days. For a longer period, a freezer will work. Do not keep fresh meat in the refrigerator in a tightly closed plastic bag. It is better to put the fillet or carcass in a saucepan with ice.
What to cook from chicken
It seems that almost everything can be prepared from chicken: from the simplest snacks to masterpieces worthy of major celebrations. Below are a couple of quick ideas for easy yet delicious chicken dishes.
Chicken Salad
Chicken SaladAdd cherries or cranberries, pitted grapes, diced apple, green onions and boiled mushrooms to the fried chicken breast. Gently mix all the ingredients, season with salt, pepper and season with your favorite sauce.
Bright sandwiches
Put slices of cucumber, onion, bell pepper and boiled chicken on a slice of toasted bread with butter. Top with mayonnaise or ketchup and cover with a second piece of bread.
But no matter what dish the chicken turns into, it is better to give preference to lean meat, without skin. Natural spices such as turmeric, coriander, rosemary, curry will help to enhance the taste of chicken. The most useful nutritionists call boiled or baked chicken. But to fry the carcass in a large amount of fat is not advised to anyone.
Experienced chefs have their own little secrets that make chicken dishes even more delicious. And the main one is to know from which part of the carcass it is better to cook this or that dish. Here are some tips:
- for broths, soups – the carcass of an older bird;
- for cutlets, meatballs – tender meat of young birds;
- for chops, cutlets, pies, salads, jellied meat, pilaf, sausages – fillets, pieces of meat from the thigh and drumstick;
- for hodgepodge, borscht, pickle – chicken back, offal.
Minced meat can be baked in cut skin, and chicken fat is perfect for making pâtés.
Chicken regularly appears on our tables and, it would seem, everything is already known about this product. But scientists continue to investigate the chemical composition of meat and its effect on humans. And who knows, maybe this bird keeps many more secrets. But let the researchers think about it, and we will enjoy delicious and healthy chicken.
