Inyama zitukura zimaze igihe kinini mubiribwa byabantu kwisi yose, bitanga isoko yingenzi ya proteyine nintungamubiri zingenzi. Nyamara, mu myaka yashize, hagaragaye impungenge ku ngaruka zishobora guteza ubuzima ziterwa no kurya inyama zitukura, cyane cyane ku bijyanye n'indwara z'umutima. Indwara z'umutima nizo ziza ku isonga mu guhitana abantu ku isi, buri mwaka hapfa abantu barenga miliyoni 17. Hamwe ninyama zitukura nigice kinini cyimirire yabantu benshi, ikibazo kivuka - hari isano hagati yo kurya inyama zitukura nindwara z'umutima? Iyi ngingo igamije gusuzuma ibimenyetso byubumenyi bigezweho no gucukumbura isano iri hagati yibi byombi. Tuzacengera mubice bitandukanye byinyama zitukura, nkibinure byuzuye hamwe nicyuma cya heme, nuburyo bishobora kugira ingaruka kumutima. Byongeye kandi, tuzaganira ku ruhare rwinyama zitukura mu mafunguro gakondo kandi tuyagereranye nuburyo bugezweho bwo gukoresha. Mu gusoza iki kiganiro, abasomyi bazumva neza isano iri hagati yo kurya inyama zitukura nindwara z'umutima kandi bafite ibikoresho byo guhitamo neza kubijyanye nimirire yabo.
Ubushakashatsi bwerekana isano iri hagati yinyama zitukura nindwara z'umutima.
Ubushakashatsi bwinshi bwakozwe mu myaka yashize hagamijwe kumenya isano iri hagati yo kurya inyama zitukura n'indwara z'umutima. Ubu bushakashatsi bwerekanye ibyashimishije, byerekana isano iri hagati yibi byombi. Kurugero, ubushakashatsi bwasohotse mu kinyamakuru cyo muri Amerika cyitwa Clinical Nutrition bwerekanye ko abantu barya inyama zitukura nyinshi bafite ibyago byinshi byo kwandura indwara zifata umutima, harimo n'indwara z'umutima. Ubundi bushakashatsi bwakozwe mu kinyamakuru cy’umutima w’iburayi bwagaragaje isano iri hagati yo gufata inyama zitukura ndetse no kunanirwa k'umutima. Nubwo ubu bushakashatsi butagaragaza isano itaziguye n’ingaruka, byerekana ko hakenewe ubundi bushakashatsi n’uburyo bwitondewe bwo kurya inyama zitukura, cyane cyane ku bantu bafite ibyago by’indwara z'umutima. Ni ngombwa ko abantu bakomeza kumenyeshwa ubushakashatsi buheruka kugira ngo bahitemo neza imirire ijyanye n'intego z'ubuzima bw'umutima n'imitsi.
Gukoresha cyane birashobora kongera ibyago
Kurya cyane inyama zitukura byagiye bifitanye isano no kongera ibyago byo kwandura ubuzima butandukanye, harimo n'indwara z'umutima. Mugihe uburyo nyabwo bwihishe inyuma yiyi link butumvikana neza, hashyizweho ibisobanuro byinshi byumvikana. Inyama zitukura ubusanzwe zifite ibinure byuzuye, byagaragaye ko bizamura urugero rwa cholesterol ya LDL, bakunze kwita cholesterol “mbi”, bigatuma habaho plaque mu mitsi. Byongeye kandi, uburyo bwo guteka nko gusya cyangwa gukaranga birashobora kubyara ibintu byangiza bishobora kugira uruhare mu gutwika no guhagarika umutima, byombi bigira uruhare mu iterambere ry’indwara zifata umutima. Ni ngombwa ko abantu kuzirikana kurya inyama zitukura kandi bagatekereza ku bundi buryo bwiza, nka poroteyine zidafite imbaraga, kugira ngo bagabanye ingaruka zishobora guteza no guteza imbere ubuzima bw’umutima.
Inyama zitunganijwe zirashobora guteza akaga
Kurya inyama zitunganijwe byateje impungenge kubyerekeye ingaruka zishobora guteza ubuzima bwabantu. Inyama zitunganijwe, nka sosiso, imbwa zishyushye, hamwe n’inyama zitangwa, zinyura mu buryo butandukanye bwo kubungabunga no kongera uburyohe bukubiyemo kongeramo imiti, umunyu, hamwe n’ibidukikije. Ubu buryo bwo gutunganya bwahujwe no kwiyongera kwubuzima bumwe na bumwe, harimo n'indwara z'umutima. Kurya cyane inyama zitunganijwe byajyanye no kuzamura urugero rwa sodium hamwe n’ibinure byuzuye, byombi bikaba bizwi ko bishobora gutera ibibazo byumutima. Byongeye kandi, kuba nitratite na nitrite, bikunze gukoreshwa mu kubungabunga inyama zitunganijwe, byajyanye no kwiyongera kwa kanseri zimwe. Kubera iyo mpamvu, ni byiza kwitonda mugihe urya inyama zitunganijwe kandi ugatekereza ubundi buryo bwiza bwo kubungabunga ubuzima bwumutima.
Amavuta yuzuye ashobora kuba nyirabayazana
Nubwo kwibanda ku nyama zitunganijwe n'ingaruka zabyo ku buzima bw'umutima byanditse neza, ni ngombwa nanone gutekereza ku ruhare rw'amavuta yuzuye nk'umuntu ushobora kuba nyirabayazana. Amavuta yuzuye, akunze kuboneka mu biribwa nk'inyama zitukura n'ibikomoka ku mata yuzuye amavuta, kuva kera bifitanye isano no kwiyongera k'indwara z'umutima. Aya mavuta arashobora kuzamura urugero rwa cholesterol ya LDL, izwi kandi nka cholesterol "mbi", mumaraso. Urwego rwo hejuru rwa cholesterol ya LDL rushobora kugira uruhare mu iyubakwa rya plaque mu mitsi, bigatuma amaraso atagabanuka kandi ibyago byo kwandura umutima ndetse no guhagarara k'umutima. Kugirango ugumane umutima muzima, ni ngombwa kugabanya ikoreshwa ryamavuta yuzuye kandi ugahitamo ubundi buryo bwiza, nkamasoko ya proteine yuzuye, amafi, namavuta ashingiye ku bimera. Muguhitamo mubitekerezo no gushiramo indyo yuzuye, turashobora kugabanya ingaruka zishobora guterwa namavuta yuzuye kandi tugateza imbere ubuzima bwiza bwumutima.
Kugabanya gufata birashobora kuba ingirakamaro
Mu rwego rwo kurya inyama zitukura nibishobora kuba bifitanye isano n'indwara z'umutima, birakwiye ko dusuzuma inyungu zishobora guterwa no gufata nabi. Ubushakashatsi bwerekana ko kurya cyane inyama zitukura, cyane cyane iyo zifite ibinure byinshi, bishobora kongera ibyago byo kwandura indwara z'umutima. Kubwibyo, gufata inzira yuzuye no kugabanya ingano yinyama zitukura zikoreshwa mumirire yumuntu bishobora kugira ingaruka nziza kubuzima bwumutima. Mu gushyiramo poroteyine zitandukanye zishingiye ku bimera, nk'ibinyamisogwe, imbuto, na tofu, abantu barashobora kubona intungamubiri za ngombwa mu gihe bagabanya kwishingikiriza ku nyama zitukura. Byongeye kandi, gushyiramo amafi menshi, inkoko, hamwe no kugabanya inyama birashobora gutanga ubundi buryo bwa poroteyine ziri munsi y’ibinure byuzuye. Ubwanyuma, guhitamo indyo yuzuye no guharanira indyo yuzuye, itandukanye irashobora kugira uruhare mubyiza byumutima nimiyoboro myiza hamwe nubuzima bwiza muri rusange.
Urufunguzo ruciriritse kubuzima bwumutima
Gukomeza gushyira mu gaciro mu guhitamo imirire ni urufunguzo rwo guteza imbere ubuzima bw'umutima. Mugihe hakiri ubushakashatsi burimo gukora ubushakashatsi bwerekana isano iri hagati yo kurya inyama zitukura nindwara z'umutima, ni ngombwa kumenya ko nta biryo byonyine bigena ubuzima bwimitsi yumutima. Ahubwo, hagomba gushimangirwa ku buryo bwo gushyira mu gaciro burimo ibiryo bitandukanye bikungahaye ku ntungamubiri. Ibi birashobora kubamo kwinjiza imbuto nyinshi, imboga, ibinyampeke byose, hamwe na poroteyine zinanutse mu ndyo yumuntu mugihe uhindura inyama zitukura. Mu gushyira mu gaciro no kwibanda ku buryo rusange bw'imirire, abantu barashobora gushyigikira ubuzima bw'umutima no kugabanya ibyago byo kurwara umutima. Imyitozo ngororangingo isanzwe, gucunga urwego rwo guhangayika, no kwirinda kunywa itabi nabyo ni ibintu byingenzi mubuzima bwiza bwumutima. Hamwe nuburyo bunoze, abantu barashobora gukomeza umutima muzima no kumererwa neza muri rusange.
Ibindi bintu bigira uruhare
Ni ngombwa kumenya ko nubwo guhitamo imirire ari ikintu gikomeye mubuzima bwumutima, ibindi bintu nabyo bigira uruhare. Ibintu byubuzima nkibikorwa byumubiri, gucunga ibibazo, no gukoresha itabi birashobora kugira ingaruka kumagara yumutima nimiyoboro itagabanije kurya inyama zitukura. Kwishora mu myitozo ngororangingo ntabwo byongera imikorere yumutima nimiyoboro gusa ahubwo bifasha no kugumana ibiro byiza no kugabanya ibyago byindwara zidakira. Uburyo bwiza bwo gucunga imihangayiko, nko gutekereza cyangwa kwishora mu byo ukunda, birashobora kugira uruhare mu buzima bwiza bwumutima kugabanya ingaruka mbi ziterwa numubiri. Byongeye kandi, kwirinda kunywa itabi no guhura n’umwotsi w’itabi ni ngombwa, kubera ko kunywa itabi byagiye bifitanye isano n’ubwiyongere bw’indwara z'umutima. Urebye ishusho yagutse no gukemura ibyo bintu bitandukanye, abantu barashobora gufata inzira yuzuye yo guteza imbere ubuzima bwumutima.
Ibindi bimera bishingiye kubihingwa birashobora gufasha
Mu myaka yashize, hagaragaye ubushake buke bushingiye ku bimera nkuburyo bwo gushyigikira ubuzima bwumutima. Ubundi buryo, nka poroteyine zishingiye ku bimera n’ibisimbuza inyama, bitanga uburyo bwiza ku bantu bashaka kugabanya kurya inyama zitukura. Ubundi buryo bushingiye ku bimera akenshi burimo amavuta yuzuye na cholesterol, ibyo bikaba bizwi ko bitera indwara z'umutima. Byongeye kandi, mubisanzwe bakungahaye kuri fibre, antioxydants, nintungamubiri zingirakamaro zishobora guteza imbere umutima-mitsi. Kwinjiza ubundi buryo mumirire yumuntu birashobora gutanga inzira yo kugabanya kurya muri rusange inyama zitukura utitaye kuburyohe cyangwa agaciro kintungamubiri. Byongeye kandi, amahitamo ashingiye ku bimera atanga uburyo burambye kandi bwangiza ibidukikije bwo kurya. Mugushakisha ubundi buryo, abantu barashobora gutandukanya intungamubiri za poroteyine kandi birashobora kugira uruhare mubuzima bwiza bwumutima.
Banza ubaze inzobere mu by'ubuzima
Kugirango hamenyekane ubuyobozi nyabwo kandi bwihariye kubyerekeye isano iri hagati yo kurya inyama zitukura nindwara z'umutima, ni ngombwa kugisha inama inzobere mu buzima. Bafite ubumenyi nubuhanga bwo gusuzuma ubuzima bwawe kugiti cyawe, harimo ibihe byose byahozeho cyangwa ibintu bishobora guteza ingaruka zinyama zitukura kubuzima bwumutima. Inzobere mu by'ubuzima irashobora gutanga ibyifuzo ninama ukurikije ibyo ukeneye n'intego zawe. Barashobora kandi kukuyobora mugushinga indyo yuzuye kandi yuzuye ititaye kubyo ukeneye byimirire mugihe ugabanya ingaruka zishobora kubaho. Kugisha inama inzobere mu buzima ni intambwe yingenzi yo gufata ibyemezo byuzuye kubijyanye nimirire yawe no guteza imbere ubuzima bwiza bwumutima.
Mu gusoza, nubwo hari ibimenyetso bimwe byerekana isano iri hagati yo kurya inyama zitukura hamwe n’ubwiyongere bw’indwara z'umutima, ni ngombwa gusuzuma ibintu byose bigize imirire n'imibereho ye ku bijyanye n'ubuzima bw'umutima. Kugereranya no gushyira mu gaciro ni ingenzi, kandi kugisha inama inzobere mu by'ubuzima birasabwa buri gihe mbere yo kugira icyo uhindura ku mirire y'umuntu. Ubushakashatsi kuriyi nsanganyamatsiko burakomeje, kandi ni ngombwa gukomeza kumenyeshwa no gufata ibyemezo bijyanye n'ubuzima bw'umuntu.
Ibibazo
Ni ibihe bimenyetso bya siyansi bihari byemeza isano iri hagati yo kurya inyama zitukura no kwiyongera kwindwara z'umutima?
Ubushakashatsi bwinshi bwerekanye isano iri hagati yo kurya inyama zitukura nyinshi hamwe n’ibyago byo kwandura indwara z'umutima. Inyama zitukura zifite ibinure byinshi, cholesterol, na fer ya heme, byose bishobora kugira uruhare mubibazo byumutima. Byongeye kandi, inzira yo guteka inyama zitukura mubushyuhe bwinshi zirashobora kubyara ibintu bishobora kwangiza ubuzima bwumutima. Muri rusange, ibimenyetso bya siyansi byerekana ko kugabanya gufata inyama zitukura no guhitamo intungamubiri za poroteyine zishobora gufasha kugabanya ibyago byo kurwara umutima.
Hariho ubwoko bwihariye bwinyama zitukura (urugero: gutunganywa nudatunganijwe) bifite isano ikomeye ningaruka zindwara z'umutima?
Inyama zitukura zitunganijwe, nka bacon, imbwa zishyushye, hamwe n’inyama zitangwa, zifitanye isano n’ingaruka z’indwara z'umutima ugereranije n’inyama zitukura zidatunganijwe nk'inka nshya, ingurube, cyangwa umwana w'intama. Ibi ahanini biterwa nurwego rwinshi rwamavuta yuzuye, sodium, hamwe nuburinzi bwinyama zitunganijwe, ibyo bikaba bifitanye isano no kwiyongera kwindwara zifata umutima. Kurya inyama zitukura zidatunganijwe mu rugero nkigice cyimirire yuzuye ntibishobora guteza ingaruka mbi kubuzima bwumutima nko kurya inyama zitukura zitunganijwe.
Nigute kurya inyama zitukura bigira ingaruka ku zindi mpamvu zishobora gutera indwara z'umutima, urugero rwa cholesterol n'umuvuduko w'amaraso?
Kurya inyama zitukura byafitanye isano na cholesterol nyinshi ndetse no kongera umuvuduko wamaraso, ibyo bikaba ari ibintu byingenzi bitera indwara z'umutima. Inyama zitukura zifite ibinure byinshi hamwe na cholesterol y'ibiryo, bishobora kugira uruhare mu kuzamura urugero rwa cholesterol ya LDL no kongera ibyago byo kurwara aterosklerose. Byongeye kandi, sodium nyinshi mubicuruzwa bitunganijwe byinyama zitukura birashobora gutuma umuvuduko wamaraso wiyongera. Kugirango ugabanye ibyago byindwara z'umutima, birasabwa kugabanya gufata inyama zitukura no guhitamo intungamubiri za poroteyine zoroheje nk'inkoko, amafi, ibishyimbo, n'imbuto.
Haba hari inyungu zishoboka zo kurya inyama zitukura mukigereranyo cyubuzima bwumutima, cyangwa nibyiza kubyirinda burundu?
Kurya inyama zitukura mu rugero birashobora gutanga intungamubiri zingenzi nka fer na proteyine, ariko kurya cyane byajyanye no kwiyongera kwindwara z'umutima. Guhitamo kugabanya ibinure, kugabanya ingano y'ibice, no kuringaniza hamwe na poroteyine zishingiye ku bimera bishobora gufasha kugabanya ingaruka mu gihe ukishimira inyama zitukura rimwe na rimwe. Nyamara, muri rusange, indyo ikungahaye ku mbuto, imboga, ibinyampeke, hamwe na poroteyine zinanutse birasabwa kugira ubuzima bw’umutima, bityo rero ni byiza gushyiramo inyama zitukura gake kandi ugashyira imbere izindi nkomoko yintungamubiri kugirango ubuzima bwiza muri rusange.
Ni ubuhe buryo bwo kurya bushobora gusabwa abantu bashaka kugabanya inyama zitukura no kugabanya ibyago byo kurwara umutima?
Abantu bashaka kugabanya gufata inyama zitukura no kugabanuka kwindwara z'umutima barashobora kwinjiza poroteyine nyinshi zishingiye ku bimera nk'ibishyimbo, ibinyomoro, tofu, na tempeh mu mirire yabo. Amafi, inkoko, hamwe no kugabanya inyama nabyo birashobora kuba inzira nziza. Byongeye kandi, kwibanda ku ngano zose, imbuto, imboga, imbuto, n'imbuto birashobora gufasha kugaburira indyo yuzuye kandi ifite ubuzima bwiza. Kugerageza ibimera, ibirungo, hamwe namavuta meza nkamavuta ya elayo birashobora kongeramo uburyohe kumafunguro udashingiye kumyama itukura. Ubwanyuma, indyo itandukanye kandi yuzuye ikungahaye ku biribwa bishingiye ku bimera irashobora gushyigikira ubuzima bwumutima n'imibereho myiza muri rusange.