Muri iki gihe cya none, kurya inyama byahindutse umuco n’umuco mubiryo byinshi. Kuva kumurongo wibiryo byihuse kugeza muri resitora nziza yo kurya, inyama akenshi ninyenyeri yerekana. Ariko, hamwe no kwiyongera kwabantu bashishikajwe nubuzima ndetse no kwiyongera kwamafunguro ashingiye ku bimera, benshi batangiye kwibaza ku ngaruka ziterwa no kurya inyama nyinshi ku buzima bwacu. Nubwo inyama zishobora kuba isoko ya poroteyine nintungamubiri zingenzi, ubushakashatsi bwerekanye ko kuyikoresha cyane bishobora kugira ingaruka mbi kumibereho yacu. Muri iki kiganiro, tuzasuzuma ingaruka zubuzima bujyanye no kurya inyama nyinshi kandi tunasuzume impamvu abantu bashobora gutera imbere batayifite. Mugusuzuma ingaruka zumubiri nibidukikije, tuzavumbura akamaro ko kugereranya no kuringaniza mubyo kurya. Mugihe tugenda tunyura mubibazo byinganda zinyama numubiri wumuntu, ni ngombwa kwegera iyi ngingo ufite ibitekerezo bifunguye hamwe ninzira zikomeye. Reka tumenye ukuri inyuma yo kurya inyama n'ingaruka zabyo ku buzima bwacu ndetse n'isi idukikije.
Kurya inyama bifitanye isano n'indwara zidakira.
Ubushakashatsi bwinshi bwa siyansi bwatanze ibimenyetso bifatika byerekana ko kurya inyama nyinshi bifitanye isano no kongera ibyago byo kwandura indwara zidakira. Ubushakashatsi bwerekanye ko indyo yuzuye inyama zitukura kandi zitunganijwe zishobora kugira uruhare runini mu iterambere ry’ibihe nk’indwara zifata umutima, diyabete yo mu bwoko bwa 2, na kanseri zimwe na zimwe. Umubare munini wibinure byuzuye hamwe na cholesterol biboneka mu nyama, cyane cyane ubwoko butukura kandi butunganijwe, birashobora kugira uruhare mu kwegeranya plaque mu mitsi, bigatera aterosklerose ndetse n’ibyago byo kwandura indwara z'umutima. Byongeye kandi, ibice byakozwe mugihe cyo guteka inyama, nka amine ya heterocyclic amine na hydrocarbone ya polycyclic aromatic hydrocarbone, byagize uruhare runini mu kwandura kanseri, cyane cyane kanseri yibara. Ibyavuye mu bushakashatsi byerekana akamaro ko gushakisha ubundi buryo bwo guhitamo imirire no kugabanya kurya inyama hagamijwe guteza imbere ubuzima bwigihe kirekire no kwirinda indwara zidakira.
Ubuzima bwumutima bwibasiwe ninyama.
Ukurikije ingaruka zubuzima twavuze haruguru zijyanye no kurya inyama nyinshi, ni ngombwa gusuzuma ingaruka zishobora kugira ku buzima bwumutima. Ubushakashatsi bwerekanye isano iri hagati yo gufata inyama nyinshi hamwe n’ibyago byinshi byo kwandura indwara zifata umutima, harimo n'indwara z'umutima ndetse na stroke. Amavuta yuzuye aboneka mu nyama arashobora kuzamura urugero rwa cholesterol ya LDL, bakunze kwita cholesterol “mbi”, ishobora gutuma habaho kwirundanya kwa plaque mu mitsi, bigatera aterosklerose. Byongeye kandi, inyama zitunganijwe, nka sosiso na bacon, akenshi zirimo sodium nyinshi, zishobora kugira uruhare mu kuzamura umuvuduko wamaraso, ikindi kintu gishobora gutera indwara z'umutima. Nkibyo, gufata indyo igabanya kurya inyama kandi ikubiyemo ubundi buryo bushingiye ku bimera bishobora kugira uruhare runini mu kubungabunga umutima muzima no kumererwa neza muri rusange.
Kongera ibyago byo kurwara kanseri hamwe ninyama.
Ubushakashatsi bwinshi bwerekanye kandi isano iri hagati yo kurya inyama nyinshi ndetse no kwiyongera kwa kanseri. Ikigo mpuzamahanga cy’ubuzima ku isi gishinzwe ubushakashatsi kuri kanseri (IARC) cyashyize inyama zitunganijwe nka kanseri yo mu itsinda rya 1, bivuze ko zifite ibimenyetso bifatika byerekana kanseri mu bantu. Kurya inyama zitunganijwe, nk'imbwa zishyushye, bacon, n'inyama zitangwa, byajyanye no kwandura kanseri yibara. Byongeye kandi, inyama zitukura, zirimo inyama z’ingurube, ingurube, n’intama, zashyizwe mu rwego rwa kanseri yo mu itsinda rya 2A, byerekana ko bishoboka ko ari kanseri ku bantu. Urwego rwo hejuru rwa fer ya heme, N-nitroso, hamwe na amine ya heterocyclic iboneka mu nyama byagize uruhare mu guteza imbere kanseri y’ubwoko butandukanye, harimo kanseri yibara, pancreatic, na prostate. Kubwibyo, abantu bagabanya gufata inyama zabo bakibanda ku mirire ishingiye ku bimera barashobora kugabanya ibyago byo kwandura kanseri kandi bikazamura ubuzima bwiza bw'igihe kirekire.
Ingaruka kuri sisitemu yo kurya.
Kurya inyama nyinshi birashobora kugira ingaruka mbi kuri sisitemu yumubiri. Inyama muri rusange zifite ibinure byuzuye, zishobora kugira uruhare mu iterambere ry’indwara zifungura nka gastroesophageal reflux disease (GERD) na syndrome de munda (IBS). Ibi bintu birashobora gutera ibimenyetso nko gutwika umutima, kubabara munda, no guhinduka mumara. Byongeye kandi, poroteyine nyinshi ziri mu nyama zisaba aside nyinshi yo mu gifu kugira ngo igogwe, ishobora gutera aside irike kandi ikagaragaza ibimenyetso bya GERD. Byongeye kandi, kubura fibre yibiryo byinyama birashobora gutuma igogora kandi bikabuza igogorwa ryiza. Ibinyuranye, gufata indyo ishingiye ku bimera ikungahaye ku mbuto, imboga, n'ibinyampeke byose birashobora gutanga fibre n'intungamubiri zikenewe kugira ngo zifashe sisitemu nziza.
Urwego rwa cholesterol nyinshi ruva ku nyama.
Kurya inyama cyane birashobora no kugira uruhare mu kuzamura urugero rwa cholesterol, bikongera ibyago byo kurwara umutima. Inyama, cyane cyane inyama zitukura ninyama zitunganijwe, bizwi ko zifite amavuta menshi kandi yuzuye. Aya mavuta atari meza arashobora kuzamura urugero rwa cholesterol ya lipoproteine (LDL) nkeya, bakunze kwita cholesterol “mbi”. Urwego rwinshi rwa cholesterol ya LDL rushobora gutuma habaho plaque mu mitsi, bikagabanya umuvuduko wamaraso kandi bikongerera amahirwe yo gutera umutima ndetse nubwonko. Ku rundi ruhande, ubundi buryo bushingiye ku bimera nk'ibinyamisogwe, imbuto, n'imbuto bitanga isoko nziza ya poroteyine idafite urugero rwinshi rw'amavuta yuzuye, bigatuma bahitamo ubuzima bwiza.
Ibishobora kwangiza ibiryo.
Kurya inyama nyinshi cyane nabyo bitera ingaruka zo kwangiza ibiryo. Gutunganya, kubika, no gutegura ibikomoka ku nyama bisaba kubahiriza byimazeyo amabwiriza y’umutekano w’ibiribwa kugira ngo bagabanye ingaruka ziterwa na bagiteri. Inyama, cyane cyane inkoko n’inyama zo hasi, zirashobora kubika bagiteri zangiza nka Salmonella, E. coli, na Campylobacter. Izi bagiteri zirashobora gutera uburwayi bukabije bwigifu, biganisha ku bimenyetso nko kugira isesemi, kuruka, impiswi, no kubabara mu nda. Rimwe na rimwe, uburozi bw’ibiribwa bushobora guhitana ubuzima, cyane cyane ku baturage bugarijwe n'ibibazo nk'abana, abagore batwite, n'abantu bafite ubudahangarwa bw'umubiri. Mugabanye kurya inyama no kwibanda kubintu bitandukanye byibiribwa bishingiye ku bimera, abantu barashobora kugabanya guhura n’indwara ziterwa na virusi kandi bakarinda ubuzima bwabo.
Ingaruka ku bidukikije ku musaruro w’inyama.
Umusaruro winyama ufite ingaruka zikomeye kubidukikije bidashobora kwirengagizwa. Imwe mu ngaruka zigaragara ku bidukikije ku musaruro w'inyama ni ugukoresha cyane umutungo. Kurera inyamaswa kubwinyama bisaba amazi menshi, ubutaka, nibiryo. Bivugwa ko bisaba litiro 1.800 z'amazi kugira ngo habeho ikiro kimwe gusa cy'inka, ugereranije na litiro 39 z'amazi ku kiro cy'imboga. Gukoresha amazi menshi mu gutanga inyama bigira uruhare mu kubura amazi, cyane cyane mu turere aho umutungo w’amazi umaze kuba muke. Byongeye kandi, ahantu hanini h’ubutaka hasibwe kurisha cyangwa guhinga ibihingwa, biganisha ku gutema amashyamba no kwangiza aho gutura. Ibi ntibihungabanya urusobe rw’ibinyabuzima gusa ahubwo binagira uruhare mu ihindagurika ry’ikirere kuko ibiti bigira uruhare runini mu kwinjiza dioxyde de carbone. Inganda z’ubworozi nazo zigira uruhare runini mu gusohora ibyuka bihumanya ikirere, ubuhinzi bw’inyamanswa bukaba bufite igice kinini cy’imyuka ihumanya metani na nitide. Iyi myuka ihumanya ikirere igira uruhare mu ihindagurika ry’ikirere kandi ikarushaho kwiyongera ku kibazo cy’ubushyuhe bukabije ku isi. Urebye impungenge z’ibidukikije zigenda ziyongera, kugabanya kurya inyama cyangwa gufata ibiryo bishingiye ku bimera bishobora kugabanya cyane ingaruka z’ibidukikije ku musaruro w’inyama kandi bikagira uruhare mu gihe kizaza kirambye.
Inyungu zimirire yimirire ishingiye ku bimera.
Indyo ishingiye ku bimera itanga inyungu nyinshi zimirire ishobora kugira uruhare mubuzima rusange no kumererwa neza. Iyi ndyo isanzwe ikungahaye kuri fibre, vitamine, imyunyu ngugu, na antioxydants, ni ngombwa mu kubungabunga ubuzima bwiza. Imbuto, imboga, ibinyampeke, ibinyamisogwe, imbuto, n'imbuto, bigize urufatiro rw'imirire ishingiye ku bimera, bitanga intungamubiri nyinshi zunganira imirimo itandukanye y'umubiri. Kurugero, fibre nyinshi mubiribwa bishingiye ku bimera iteza igogorwa ryiza, ifasha kugenzura urugero rwisukari mu maraso , hamwe nugufasha gucunga ibiro. Byongeye kandi, indyo ishingiye ku bimera ubusanzwe iba mike mu binure byuzuye na cholesterol, bishobora gufasha kugabanya ibyago byo kurwara umutima no kuzamura ubuzima bwumutima. Byongeye kandi, indyo ishingiye ku bimera yagiye ifitanye isano no kwandura indwara zimwe na zimwe zidakira, nk'umubyibuho ukabije, diyabete yo mu bwoko bwa 2, na kanseri zimwe na zimwe. Muri rusange, kwinjiza ibiryo byinshi bishingiye ku bimera mu ndyo y’umuntu birashobora gutanga inyungu nyinshi zintungamubiri kandi bigafasha ubuzima bwigihe kirekire.
Inkomoko ishingiye ku bimera bya poroteyine.
Indyo ishingiye ku bimera irashobora guhaza byoroshye poroteyine abantu bakeneye badashingiye ku nyama cyangwa ibikomoka ku nyamaswa. Hariho ibimera byinshi bishingiye kuri proteine zitanga amoko menshi ya acide ya amine acide ikenewe mumikorere myiza yumubiri. Ibinyamisogwe, nk'ibishyimbo, ibinyomoro, na soya, ni isoko nziza ya poroteyine kandi birashobora kwinjizwa mu byokurya bitandukanye nk'isupu, isupu, na salade. Ibinyampeke byose nka cinoa, umuceri wijimye, na oatmeal nabyo bitanga proteine nyinshi, bigatuma bahitamo neza kubakurikiza indyo ishingiye ku bimera. Byongeye kandi, imbuto n'imbuto, nka almonde, imbuto za chia, n'imbuto y'ibihaza, ntibitanga poroteyine gusa ahubwo binatanga amavuta meza hamwe nintungamubiri zingenzi. Tofu na tempeh, bikomoka kuri soya, ni ibimera bitandukanye bishingiye ku bimera bikomoka kuri poroteyine bishobora gukoreshwa mu buryo butandukanye. Mugushyiramo amasoko ashingiye ku bimera bya poroteyine mu mirire yawe, urashobora guhura byoroshye na poroteyine ukeneye mugihe wishimira inyungu nyinshi zubuzima zijyanye nubuzima bushingiye ku bimera.
Uburyo burambye kandi bwimyitwarire.
Mugihe ushakisha ingaruka zubuzima bujyanye no kurya inyama nyinshi, ni ngombwa gusuzuma ubundi buryo burambye kandi bwitwara neza. Kwakira ibiryo bishingiye ku bimera ntabwo bigirira akamaro ubuzima bwite gusa ahubwo binagabanya ingaruka z’ibidukikije mu buhinzi bw’inyamaswa. Muguhitamo ubundi buryo burambye, nka poroteyine zishingiye ku bimera, abantu barashobora gufasha kugabanya amashyamba, kwanduza amazi, hamwe n’ibyuka bihumanya ikirere bijyana n’umusaruro w’amatungo. Byongeye kandi, guhitamo ubundi buryo bwimyitwarire bishyigikira ubuzima bwiza nubumuntu bwinyamanswa, bigahuza namahame yimpuhwe no kugura ibicuruzwa. Kwinjiza ubundi buryo burambye kandi bwimyitwarire mubiryo byacu ntabwo biteza imbere ubuzima bwiza gusa ahubwo binagira uruhare runini mubyiza byisi yacu nabayituye.
Mu gusoza, ibimenyetso biragaragara ko kurya inyama nyinshi bishobora kugira ingaruka mbi kubuzima bwacu. Kuva ibyago byinshi byindwara zidakira kugeza ingaruka mbi kubidukikije, ni ngombwa gusuzuma ingaruka ziterwa no guhitamo imirire. Ariko, ni ngombwa kumenya ko abantu bashobora gutera imbere badafite inyama mumirire yabo. Hamwe nimirire yateguwe neza kandi iringaniye ishingiye ku bimera, turashobora kubona intungamubiri zose zikenewe kugirango ubuzima bwiza kandi bwuzuye. Reka dukomeze kwiyigisha ibyiza byo kugabanya kurya inyama no guhitamo byinshi mubitekerezo kubwubuzima bwacu nisi.
Ibibazo
Ni izihe ngaruka zishobora gutera ubuzima zijyanye no kurya inyama nyinshi, kandi bigira izihe ngaruka ku mubiri w'umuntu?
Kurya inyama nyinshi birashobora gutera ingaruka zitandukanye mubuzima. Kurya cyane inyama zitukura kandi zitunganijwe byagize uruhare runini mu kwandura indwara zifata umutima, harimo n'indwara z'umutima ndetse na stroke, kubera ibinure byinshi byuzuye hamwe na cholesterol. Byongeye kandi, kurya inyama nyinshi byajyanye no kwandura kanseri zimwe na zimwe, nka kanseri yibara. Byongeye kandi, kurya inyama nyinshi birashobora kunanura impyiko no kongera ibyago byindwara zimpyiko. Ni ngombwa gukomeza indyo yuzuye ikubiyemo ibiryo bitandukanye kugirango ugabanye ingaruka z’ubuzima no guteza imbere imibereho myiza muri rusange.
Nigute kurya inyama nyinshi bigira uruhare mu iterambere ryindwara zidakira nkindwara z'umutima, diyabete, na kanseri zimwe na zimwe?
Kurya inyama nyinshi bigira uruhare mu iterambere ryindwara zidakira nk'indwara z'umutima, diyabete, n'ubwoko bumwe na bumwe bwa kanseri bitewe n'impamvu nyinshi. Ubwa mbere, inyama zitukura kandi zitunganijwe zifite ibinure byinshi hamwe na cholesterol, ibyo bikaba bishobora gutuma habaho plaque mu mitsi kandi bikongera ibyago byo kurwara umutima. Byongeye kandi, urugero rwinshi rwa fer ya heme na nitrate biboneka muri izo nyama byagize uruhare runini mu kwandura kanseri zimwe na zimwe, harimo na kanseri yibara. Byongeye kandi, kurya inyama nyinshi birashobora gutuma umuntu yiyongera ibiro n'umubyibuho ukabije, ibyo bikaba ari ibintu nyamukuru bitera diyabete n'izindi ndwara zidakira.
Ni ubuhe buryo bumwe butandukanye bwa poroteyine bushobora gutanga intungamubiri zikenewe ku buzima bwa muntu, kandi ni gute bagereranya inyama ukurikije agaciro k'imirire?
Ubundi buryo butandukanye bwa poroteyine zishobora gutanga intungamubiri zikenewe mubuzima bwabantu harimo ibinyamisogwe (nk'ibishyimbo n'ibinyomoro), tofu, tempeh, seitan, quinoa, imbuto, n'imbuto. Aya masoko arashobora gutanga agaciro kagereranijwe cyangwa karenze ugereranije nintama. Ibinyamisogwe birimo fibre, fer, na folate, mugihe tofu na tempeh bikungahaye kuri calcium na fer. Quinoa ni poroteyine yuzuye kandi irimo aside amine ya ngombwa. Imbuto n'imbuto bitanga amavuta meza hamwe nintungamubiri. Mugihe inyama ari isoko nziza ya poroteyine, ubundi buryo bushobora gutanga uburyo butandukanye kandi bwintungamubiri zuzuye kubantu bakurikiza ibyo kurya bitandukanye cyangwa kubuzwa.
Ese ibiryo bikomoka ku bimera cyangwa ibikomoka ku bimera bishobora gutanga intungamubiri zose zingenzi zikenewe mu buzima bw’umuntu, kandi ni izihe mbogamizi zishobora gutekerezwa ku bantu bahitamo gukuraho cyangwa kugabanya kurya inyama?
Nibyo, ibiryo bikomoka ku bimera cyangwa ibikomoka ku bimera birashobora gutanga intungamubiri zose zikenewe mubuzima bwabantu. Nyamara, abantu bakeneye kuzirikana intungamubiri zimwe na zimwe zishobora kubura, nka vitamine B12, fer, calcium, aside irike ya omega-3, na proteyine. Ibikomoka ku bimera birashobora gukenera kongeramo vitamine B12 no kwemeza gufata neza amasoko ashingiye ku bimera bya fer, calcium, na omega-3s. Byongeye kandi, bagomba kwibanda ku kurya poroteyine zitandukanye zishingiye ku bimera kugirango babone ibyo bakeneye. Ni ngombwa kandi gutegura amafunguro witonze kugirango harebwe neza intungamubiri. Muri rusange, hamwe noguteganya neza nuburere, indyo yibikomoka ku bimera cyangwa ibikomoka ku bimera birashobora kuba bihagije.
Ni izihe ngaruka ku bidukikije ziterwa no kurya inyama nyinshi, kandi ni gute kugabanya kurya inyama bigira uruhare mu kuramba no kubungabunga ibidukikije?
Kurya inyama nyinshi bifite ingaruka zikomeye kubidukikije. Inganda z’ubworozi nizo zigira uruhare runini mu byuka bihumanya ikirere, gutema amashyamba, no kwanduza amazi. Irasaba kandi ubutaka bwinshi, amazi, nibikoresho byo kugaburira. Mugabanye kurya inyama, turashobora gutanga umusanzu mubikorwa birambye no kubungabunga ibidukikije. Indyo ishingiye ku bimera ifite ibidukikije byo hasi, kuko bisaba ubutaka, amazi, nimbaraga nke. Iri gabanuka ry’inyama z’inyama rirashobora gufasha kugabanya imihindagurikire y’ikirere, kurinda urusobe rw’ibinyabuzima, kubungabunga umutungo w’amazi, no kugabanya amashyamba. Kwakira indyo ishingiye ku bimera birashobora kugira uruhare runini mugutezimbere ejo hazaza harambye kandi hatangiza ibidukikije.
