Inyama egayiwe njengobhekeni, amasoseji, nama-hot dog sekuyisikhathi eside iyisisekelo ekudleni okuningi, ethandwa ngenxa yokunethezeka kwayo kanye nokunambitheka okumnandi. Kodwa-ke, eminyakeni yamuva nje, lezi zinhlobo zenyama ziye zabhekwa njengemiphumela emibi engaba khona empilweni yethu. Ngokukhathazeka ngomdlavuza, isifo senhliziyo, nezinye izindaba zezempilo, abantu abaningi bayabuza ukuthi ziyingozi kangakanani lezi zilwane ezigayiwe. Kulesi sihloko, sizongena ocwaningweni futhi siphendule umbuzo: ziyingozi kangakanani inyama egayiwe? Sizohlola izithako nezindlela ezisetshenziswa ekucubunguleni le nyama, kanye nezingozi zezempilo ezingaba khona ezihlobene nokuzidla. Sizophinde sixoxe ngezinhlobo ezahlukene zenyama egayiwe kanye namazinga azo okulimala ahlukahlukene. Ekupheleni kwalesi sihloko, uzowuqonda kangcono umthelela lokhu kudla okuthandwayo okungaba nawo empilweni yakho futhi uhlomele ukwenza izinqumo ezinolwazi oluthe xaxa mayelana nokudla kwakho. Ngakho-ke, ake sicwilise futhi sithole iqiniso mayelana nenyama egayiwe nokuthi ingase iyithinte kanjani imizimba yethu.
Inyama egayiwe exhumene nomdlavuza
Ucwaningo oluningi luye lwabonisa ukuhlobana phakathi kokusetshenziswa kwenyama egayiwe kanye nengozi eyengeziwe yokuba nezinhlobo ezithile zomdlavuza. Inyama egayiwe ihlanganisa izintandokazi ezidumile ezifana nobhekeni, isoseji, nezinja ezishisayo, kodwa imiphumela yezempilo idlula ukunambitheka kwayo okungenakuvinjelwa. I-World Health Organization (WHO) ihlukanise inyama egayiwe njenge-carcinogens ye-Group 1, iyibeka esigabeni esifanayo nesikagwayi ne-asbestos. Lokhu kuhlukaniswa kugqamisa ubufakazi obuqinile obuxhumanisa le mikhiqizo engcupheni ephakeme yomdlavuza we-colorectal. Imiphumela eyingozi kukholakala ukuthi ibangelwa izindlela zokucubungula ezisetshenziswayo, ezivame ukuhlanganisa ukwelapha, ukubhema, noma ukwengeza izivimbelakuvunda. Lezi zinqubo zingaholela ekwakhekeni kwamakhemikhali ayingozi, okuhlanganisa ama-nitrosamine nama-polycyclic ama-aromatic hydrocarbons, aziwa njenge-carcinogenic. Ngakho-ke, kubalulekile ukuqaphela izingozi ezingaba khona ezihlobene nokusetshenziswa njalo kwenyama egayiwe kanye nokuhlola ezinye izindlela ezinempilo.
Iphezulu ku-sodium namafutha
Inyama egayiwe ayigcini nje ngokuba yingozi ngenxa yesixhumanisi sayo nomdlavuza, kodwa futhi iphezulu ku-sodium namafutha. Lezi zici ezimbili zinomthelela ekukhathazeni okuhlukahlukene kwezempilo, njengezifo zenhliziyo nemithambo yegazi. Ukudla ngokweqile kwe-sodium kungaholela ekwenyukeni komfutho wegazi, kubeka inhliziyo ecindezelekile futhi kwandise ingozi yokuhlaselwa yinhliziyo nokushaywa unhlangothi. Ukwengeza, okuqukethwe kwamafutha amaningi ezinyameni ezicutshunguliwe, ikakhulukazi amafutha agcwele kanye nama-trans, angaba nomthelela emazingeni aphezulu e-cholesterol kanye nesisindo somzimba. Kubalulekile ukuqaphela okuqukethwe okunomsoco kwenyama egayiwe futhi sicabangele ezinye izindlela ezinempilo ukuze sinciphise umthelela omubi enhlalakahleni yethu iyonke.
Khulisa ingozi yesifo senhliziyo
Ucwaningo oluningi luye lwabonisa ukuhlobana okucacile phakathi kokusetshenziswa kwenyama egayiwe kanye nengozi eyengeziwe yesifo senhliziyo. Le mikhiqizo, okuhlanganisa ubhekeni, isoseji, nezinja ezishisayo, ivame ukuba namafutha angenampilo, ikakhulukazi amafutha agcwele kanye ne-cholesterol. Ukusetshenziswa njalo kwalawa mafutha kungaholela ekwakhekeni kwe-plaque emithanjeni, isimo esaziwa ngokuthi i-atherosclerosis, esingavimbela ukugeleza kwegazi enhliziyweni. Ngaphezu kwalokho, inyama egayiwe ngokuvamile iqukethe amazinga aphezulu e-sodium, engaba nomthelela ekukhuphukeni komfutho wegazi, esinye isici esiyingozi esiyingozi yesifo senhliziyo. Kubalulekile ukuqaphela imiphumela engaba yingozi yenyama egayiwe empilweni yenhliziyo nemithambo yegazi futhi sicabangele ukufaka imithombo enempilo yamaprotheni ekudleni kwethu.
Ingaqukatha izithasiselo eziyingozi
Nakuba inyama egayiwe ingase ibe inketho ethandwayo kwabaningi ngenxa yokusebenziseka kwayo nokunambitha, kubalulekile ukuqaphela ukuba khona okungenzeka kwezithasiselo eziyingozi kule mikhiqizo. Abakhiqizi bavame ukusebenzisa izithasiselo ezifana nama-nitrate, ama-nitrites, nezivimbelakuvunda ezihlukahlukene ukuze bathuthukise ukunambitheka, bandise ukuphila kweshalofu, futhi balondoloze umbala okhangayo wenyama egayiwe. Nokho, ezinye zalezi zithako ziye zaxhunyaniswa nemiphumela emibi yezempilo. Isibonelo, ucwaningo oluthile luye lwaphakamisa ukuxhumana okungenzeka phakathi kwama-nitrites kanye nengozi eyengeziwe yezinhlobo ezithile zomdlavuza. Ukwengeza, ukusetshenziswa ngokweqile kwezivimbelakuvunda ezifana ne-sodium benzoate noma i-sodium nitrite kungase kuholele emiphumeleni yezempilo engemihle. Ngakho-ke, kuyatuseka ukuthi ufunde ngokucophelela amalebula futhi ucabangele ezinye izinketho, ezingacutshungulwa kancane ukuze unciphise ukuchayeka ezithasiselweni ezingaba yingozi ezikhona enyameni egayiwe.
Kuxhunyaniswe nezinkinga zokugaya ukudla
Inyama egayiwe nayo iye yahlotshaniswa nezinkinga zokugaya ukudla. Ngenxa yokuqukethwe kwayo kwamafutha amaningi nesodium, le mikhiqizo ingaba nomthelela ezindabeni zokugaya ukudla njengokuqunjelwa, igesi, nokuqunjelwa. Ukudla ngokweqile kwenyama egayiwe kungabangela ukuthi uhlelo lokugaya ukudla lusebenze kanzima ukuze luhlakaze futhi lugaye lokhu kudla okusindayo nokugaywe. Ngaphezu kwalokho, izithasiselo nezivimbelakuvunda ezisetshenziswa enyameni egayiwe zingase ziphazamise ibhalansi yemvelo yama-bacterium amathumbu, okuholela ekungakhululeki okwengeziwe kokugaya ukudla. Kubalulekile ukucabangela umthelela ongaba khona empilweni yokugaya ukudla lapho udla inyama egayiwe futhi ubeke phambili ezinye izindlela eziphelele, ezingacutshunguliwe zesistimu yesisu enempilo.
Kungaholela ekuzuzeni isisindo
Ukudla inyama egayiwe kungase kuholele ekuzuzeni isisindo. Le mikhiqizo ivame ukuba nama-kilojoule amaningi, amafutha agcwele, kanye nesodium, engaba nomthelela esisindo esidlulele kanye nokunqwabelana kwamafutha omzimba. Ukwengeza, inyama egayiwe ngokuvamile ayinazo izakhamzimba ezibalulekile kanye ne-fiber, ikushiya uzizwa unganelisekile futhi kungenzeka udle kakhulu ukuze uzizwe usuthi. Ukusetshenziswa njalo kwenyama egayiwe kungaphinde kuphazamise ukulawulwa kwama-hormone futhi kwandise izifiso zokudla okungenampilo, okuqhubeka kube nomthelela ekuzuzeni isisindo. Ngakho-ke, kubalulekile ukukhumbula ubuningi kanye nemvamisa yokusetshenziswa kwenyama egayiwe ukuze kugcinwe isisindo esinempilo kanye nokuphila kahle.
Cabangela ezinye izindlela ezisekelwe esitshalweni
Ngaphezu kokukhetha okukhethwa kukho okuthambile, ukucabangela ezinye izindlela ezisekelwe ezitshalweni kungaba yindlela enenzuzo uma kuziwa ekunciphiseni ukusetshenziswa kwenyama egayiwe. Ezinye izindlela ezisekelwe ezitshalweni, njenge-tofu, tempeh, seitan, nemifino, zinikeza ingcebo yemisoco futhi ngokuvamile ziphansi ngamafutha agcwele kanye ne-cholesterol uma kuqhathaniswa nozakwabo benyama egayiwe. Lezi zindlela ezihlukile zingasetshenziswa esikhundleni sezitsha ezihlukahlukene, zinikeze ukuthungwa nokunambitheka okwanelisayo. Ukwengeza, ukufaka imithombo eminingi yamaprotheni asekelwe ezitshalweni ekudleni kunganikeza uhla lwezinzuzo zezempilo, okuhlanganisa ukuncipha kwengozi yezifo ezithile ezingamahlalakhona kanye nenhlalakahle yonke ethuthukisiwe. Ukuhlola ezinye izindlela ezisekelwe ezitshalweni kungaba isinyathelo esiholela ekuhlukaniseni ukudla komuntu kanye nokwamukela iphethini yokudla eqhubekayo futhi ekhathalela impilo.
