Njengomphakathi, sekuyisikhathi eside salulekwa ukuthi sidle ukudla okulinganiselayo nokuhlukahlukene ukuze silondoloze impilo yethu yonke nenhlala-kahle. Kodwa-ke, izifundo zakamuva ziye zakhanyisa izingozi ezingaba khona zezempilo ezihambisana nemikhiqizo ethile esekwe ezilwaneni, njengenyama nobisi. Ngenkathi lezi zinto zokudla ziye zaba yinto ebabazekayo ekudleni namasiko amaningi, kubalulekile ukuqonda imithelela engemihle engaba nayo emizimbeni yethu. Ukusuka engcupheni esengeziwe yesifo senhliziyo kuya ekuchayweni okungaba khona kuma-hormone namagciwane ayingozi, ukusetshenziswa kwemikhiqizo yenyama nemikhiqizo yobisi kuhlobene nezinkinga zezempilo ezahlukahlukene. Kulesi sihloko, sizokwelulwa ezingozini zezempilo ezihambisana nokudla inyama nobisi, futhi zihlole ezinye izindlela zokudla zokudla ezingazuzisa impilo yethu kanye nempilo yethu yeplanethi yethu. Ngezwi elifanelekile, sizohlola ubufakazi futhi sinikeze ukuqonda okubalulekile kubantu abafuna ukwenza izinqumo ezinolwazi ngemikhuba yabo yokudla. Sekuyisikhathi sokubhekisisa ukudla esikudlayo kanye nemiphumela engaba khona abangaba nayo empilweni yethu.
Ingabe Inyama Nobisi Kuyisidingo Ukuze Ube Nempilo Enhle?
Ngokuphambene nenkolelo evamile, abantu abanaso isidingo somsoco esibalulekile sokudla imikhiqizo yezilwane. Ukudla okuhleliwe kahle, okungenazilwane kungahlangabezana ngokwanele nazo zonke izidingo zomsoco kuzo zonke izigaba zokuphila, okuhlanganisa ubusana nobungane. Ngokwesibonelo, ubisi lwenkomo ngokwemvelo lwakhiwe ukuze lusekele ukukhula okusheshayo kwamathole—okuphinda kabili isisindo sawo ezinsukwini ezingu-47 futhi abe nezisu eziningi—kunokuba kube nezinsana ezingabantu, ezikhula kancane kakhulu futhi ezinezidingo ezihlukene zokugaya ukudla. Ubisi lwenkomo luqukethe cishe amaprotheni aphindwe kathathu kanye namafutha acishe abe ngu-50% ngaphezu kobisi lomuntu, okwenza lungafaneleki njengomthombo wokuqala wokudla okunempilo kubantu.
Ngaphezu kwalokho, ukusetshenziswa kwenyama nemikhiqizo yobisi kuye kwaxhunyaniswa ngokwesayensi nezifo eziningi ezingalapheki, kuhlanganise nesifo senhliziyo, umdlavuza ohlukahlukene, isifo sikashukela, isifo sokuqaqamba kwamalunga nesifo samathambo. I-cholesterol etholakala ezilwaneni namafutha agcwele anomthelela ekwakhiweni kwama-arterial plaque, okwandisa ingozi yokuhlaselwa yinhliziyo nokushaywa unhlangothi. Ucwaningo lwe-Epidemiological lubonisa ukuthi amazinga omdlavuza afana nomdlavuza wekoloni, webele, kanye ne-prostate aphakeme kubantu abadla inyama kakhulu. Ngokufanayo, abadla imifino bavame ukuba nengozi ephansi kakhulu yesifo sikashukela, futhi eminye imiphakathi engenayo inyama nobisi ibika cishe ukuthi azikho izimo zesifo samathambo.
Ngakho-ke, ukususa imikhiqizo yezilwane ekudleni akuphephile kuphela kodwa futhi kunikeza izinzuzo ezibalulekile zempilo yomuntu siqu, inhlalakahle yezilwane, kanye nokusimama kwemvelo.
Ezigabeni ezilandelayo, sizohlinzeka ngokuhlolwa okuningiliziwe kwezingozi zezempilo ezihlobene nokudla inyama nemikhiqizo yobisi, sibuyekeza ubufakazi besayensi ngomthelela wako esifweni senhliziyo nemithambo yegazi, imidlavuza ehlukahlukene, ukukhuluphala, nezinye izimo ezingalapheki. Sizophinde sidingide ezinye izindlela ezisekelwe ezitshalweni kanye nezinzuzo zazo kokubili kwezempilo kanye nemvelo.
Ingozi eyengeziwe yesifo senhliziyo
Izifundo eziningi ziqokomise ukuvumelana phakathi kokusebenzisa imikhiqizo yenyama nemikhiqizo yobisi kanye nengozi eyengeziwe yesifo senhliziyo. Ukudla okuphezulu kwamafutha agcwele atholakala kulemikhiqizo yezilwane kungaholela emazingeni e-cholesterol kanye nokwakhiwa kwe-plaque ema-aroque, isimo esaziwa ngokuthi yi-atherosclerosis. Lokhu kuncipha kwemithambo yemithambo kungaphazamisa ukugeleza kwegazi enhliziyweni, kwandisa ingozi yokuhlaselwa yinhliziyo nezinye izinkinga zenhliziyo. Ngokwengeziwe, okuqukethwe okuphezulu kwe-sodium ekudleni okucutshunguliwe kungaba nomthelela emfuthweni wegazi ophakeme, okunye okuyingozi kwesifo senhliziyo. Kubalulekile ukuqaphela lezi zingozi zempilo ezihambisana nokusetshenziswa kwemikhiqizo yenyama nemikhiqizo yobisi futhi ucabangele ukusebenzisa izinguquko zokudla ukunciphisa ingozi yokuthola ingozi yesifo senhliziyo.
Kungaholela ku-cholesterol ephezulu
Ukudla inyama nemikhiqizo yobisi kuxhunyaniswe kakhulu ekuthuthukisweni kwamazinga aphezulu we-cholesterol, into ebalulekile yengozi yesifo senhliziyo. Lokhu kudla okususelwa ezilwaneni kuvame ukuceba ngamafutha agcwele, okungakhulisa amazinga e-cholesterol (amabi) emzimbeni. I-cholesterol ephezulu ingaholela ekugcinweni kwe-plaque ema-arteries, ukuwanyathela futhi ikhawule ukugeleza kwegazi ezithweni ezibalulekile, kufaka nenhliziyo. Lokhu kungagcina ukukhulisa amathuba ezinkinga zenhliziyo enjengokuhlaselwa yinhliziyo kanye nemivimbo. Kubalulekile ukukhumbula umthelela ongaba khona wenyama nowabisi kumazinga we-cholesterol futhi ubheka ezinye izindlela ezinempilo ukuvikela impilo yenhliziyo.
Ixhumene nomdlavuza othile
Izifundo eziningana ziveze ukuxhumana okungaba khona phakathi kokusetshenziswa kwemikhiqizo yenyama nemikhiqizo yobisi kanye nengozi eyandayo yemidladlana ethile. Ngenkathi kudingeka ucwaningo oluthe xaxa ukusungula ubuhlobo be-causal eqinisekile, ubufakazi bubonisa ukuthi ukudla okuphezulu emikhiqizweni esekwe ezilwaneni kungafaka isandla ekuthuthukisweni kwemibala, i-prostate, kanye nomdlavuza webele. Izici ezinjengokuba khona kwama-hormone, amafutha agcwele, nezihlanganisi ze-carcinogenic kulokhu kudla ziye zaba yingozi ebungozini lomdlavuza ongaba khona. Ngakho-ke, kungukuhlakanipha ukucubungula umthelela wokusebenzisa inyama kanye nobisi empilweni yonke futhi uhlole ezinye izinqumo zokudla ezingase kwehlise ubungozi balezi zinhlobo zomdlavuza.
1. Umdlavuza we-Colorectal
Umdlavuza we-Colorectal unobudlelwane obuqine kakhulu futhi obusungulwe kakhulu nokusetshenziswa kwenyama ebomvu negayiwe. Izifundo eziningi ezinkulu kanye nokuhlaziywa kwe-meta kubonise ukwanda okuncike kumthamo engozini yomdlavuza we-colorectal ngokudla okuphezulu kwenyama egayiwe njengamasoseji, i-ham, ne-bacon (Chan et al., 2011). Ukwakhiwa kwama -N-nitroso compounds (NOCs) ngesikhathi sokucubungula noma ukugaya kuyindlela eyinhloko ecatshangelwa ukufaka isandla kule ngozi ekhulayo.
2. Umdlavuza Wendlala
Umdlavuza we-pancreatic ungomunye womdlavuza obulala kakhulu, futhi ucwaningo oluningi lwe-epidemiological luphakamisa ukuhlangana okuhle phakathi kokudla inyama ebomvu negayiwe kanye nesifo somdlavuza we-pancreatic. Ukuhlaziywa kwe-meta ka-Larsson and Wolk (2012) kwathola ukuthi ukusetshenziswa okuphezulu kwenyama egayiwe kwakuxhunyaniswa nengozi eyengeziwe. Izindlela ezingase zibe khona zihlanganisa ukucindezeleka kwe-oxidative kusuka ku-heme iron kanye nokuchayeka kumakhemikhali e-carcinogenic okwakhiwa ngesikhathi sokupheka okuphezulu.
3. Umdlavuza Wesisu (Wesisu).
Inyama ecutshungulwayo ivame ukuba phezulu kuma -nitrate nama-nitrites , angaguqula abe yi-carcinogenic N-nitroso compounds endaweni ene-asidi yesisu. Lezi zinhlanganisela ziye zathinteka kumdlavuza wesisu , ikakhulukazi kubantu abanokudla okucebile ngenyama ebhemayo, enosawoti, noma egciniwe (Bouvard et al., 2015).
4. Umdlavuza Wendlala Yendlala Yesinye
Olunye ucwaningo lokuhlola luye lwathola ukuxhumana okungaba khona phakathi kokusetshenziswa kwenyama ebomvu—ikakhulukazi inyama eyosiwe noma ethosiwe—nomdlavuza wendlala yesinye . Nakuba ubufakazi bungaqinile njengomdlavuza we-colorectal, ukwakheka kwe- heterocyclic amines (HCAs) ngesikhathi sokupheka okushisayo kukholelwa ukuthi kunendima emonakalweni we-DNA kanye ne-carcinogenesis (Cross et al., 2007).
5. Umdlavuza Webele
Nakuba ubufakazi bungaguquguquki, ezinye izifundo zeqembu ziphakamisa ukuthi ukudla okuphezulu kwenyama ebomvu, ikakhulukazi phakathi nentsha noma lapho umuntu esekhulile, kungase kwandise ingozi yomdlavuza webele kamuva ekuphileni. Izindlela ezingaba khona zihlanganisa ukuchayeka kwehomoni, njengama -estrogen angaphandle enyameni, kanye nama-carcinogens akhiwa ngesikhathi sokupheka.
Kungaba nomthelela ekukhululekeni
Ngaphezu kobungozi obungaba khona umdlavuza, kufanelekile ukuthi ukuqaphela ukuthi ukusetshenziswa kwemikhiqizo yenyama nemikhiqizo yobisi nakho kungasiza ekukhuluphaleni. Lokhu kudla kuvame ukuba phezulu kilojoule, amafutha agcwele, ne-cholesterol, engaholela ekuzuzeni isisindo lapho kudliwa ngokweqile. Ngaphezu kwalokho, izindlela zokucubungula kanye nokulungiselela ezisetshenziselwa imikhiqizo yenyama nemibi, njengokuthosa noma ukungeza amanani anoshukela noma uwoyela ngokweqile, kungafaka isandla ekuqukethwe kwabo kwekhalori. Ucwaningo lukhombisile ukuthi abantu abadla ukudla okugcwele emikhiqizweni esekwe ezilwaneni kungenzeka babe nenkomba enkulu yomzimba kanye nengozi eyengeziwe yezimo zezempilo ezihlobene nokukhuluphala okufana nesifo sikashukela kanye nesifo senhliziyo. Ngakho-ke, kubalulekile ukukhumbula ubungako kanye nekhwalithi yenyama nemikhiqizo yobisi edliwayo njengengxenye yokudla okulinganiselayo nokunempilo.
Amandla ezifo ezibangelwa ukudla
Ukusetshenziswa kwemikhiqizo yenyama nemikhiqizo yobisi kuveza nengozi engahle ibe khona kwezifo ezibangelwa ukudla. Le mikhiqizo ingabanjwa ngamagciwane ayingozi, njenge-salmonella, e. Coli, kanye neListeria, ngezigaba ezahlukahlukene zokukhiqiza, ukucubungula nokusatshalaliswa. Ukusingathwa okungafanele, izimo zokugcina ezinganele, kanye nokungcoliswa kokuwela konke kungaba nomthelela ekukhuleni nasekusakazekeni kwalawa magciwane. Lapho kudliwe, la magciwane angadala izimpawu ezahlukahlukene, kufaka phakathi isicanucanu, ukugabha, isifo sohudo, ubuhlungu besisu, ngisho nasezimweni ezinzima noma ukufa. Ngakho-ke, kubalulekile ukuphatha, ukupheka, nokugcina inyama nemikhiqizo yobisi kahle ukunciphisa ingozi yezifo ezibangelwa ukudla futhi uqinisekise ukuphepha kwabathengi.
Umthelela omubi ku-gut Health
Ukudla inyama nemikhiqizo yobisi kungaba nomthelela omubi ku-gut Health. Le mikhiqizo, ikakhulukazi lezo eziphezulu ngamafutha agcwele kanye ne-cholesterol, zixhunyaniswe nengozi eyandayo yokuphazamiseka kokugaya, njenge-buwel syndrome (IBS) kanye nesifo sokuvuvukala samathumbu (IBD). Ukudla ngokweqile kwemikhiqizo esekwe ezilwaneni kungaphazamisa ukulinganisela kwamagciwane azuzisayo esiswini, okuholela ekuvuvukeni kanye namasosha omzimba ahlehlisiwe. Ngaphezu kwalokho, ukucubungula okusindayo kanye nezithasiselo ezivame ukuletha kule mikhiqizo kungaqhubeka nokucunula uhlelo lokugaya ukudla, kukhulisa izimpawu futhi kufaka phakathi nezinkinga zezempilo zesikhathi eside. Kubalulekile ukucubungula imiphumela engaba khona kwi-gut impilo lapho yenza izinqumo zokudla kanye nokubeka phambili indlela enokulinganisela neyeseka izitshalo ukukhuthaza inhlala-kahle yokugaya ukudla.
Ukuvezwa okungenzeka kanye nokuvezwa kwama-antibiotic
Ukuvezwa kwe-hormone okungenzeka nokuvezwa kwamagciwane kungenye into ukukhathazeka okuhambisana nokudla imikhiqizo yenyama nemikhiqizo yobisi. Izilwane zemfuyo zivame ukunikezwa ama-hormone nama-antibiotics ukukhuthaza ukukhula nokuvimbela izifo. Lezi zinto zinganqwabelana ezicutshini zesilwane bese zigcina zisendaweni yenyama nemikhiqizo yobisi edliwayo ngabantu. Ngenkathi kunemithethonqubo esendaweni yokunciphisa ukusetshenziswa kwama-hormone athile nemithi elwa namagciwane ekukhiqizeni ukudla, kusekhona ingozi yokuvezwa. Ucwaningo luye lwabonisa ukuthi ukuvezwa kwe-hormone kusuka enyama nemikhiqizo yobisi kungaphazamisa ibhalansi ye-hormonal emizimbeni yethu futhi kungenzeka kube nomthelela ekuphazamisweni kwama-hormonal. Ngaphezu kwalokho, ukusetshenziswa ngokweqile kwemithi elwa namagciwane kwizolimo zezilwane kungaba nomthelela ekwakhiweni kwamagciwane alwa namagciwane, okubeka engcupheni enkulu empilweni yabantu. Kubalulekile ukuqaphela lezi zingozi ezingaba khona futhi ucabangele ezinye izindlela, njengenyama engenama-organic noma ama-hormone-free kanye nemikhiqizo yobisi, ukunciphisa ukuvezwa nokukhuthaza indlela yokuphila enempilo.
Ukukhathazeka kwemvelo nokuziphatha okuhle
Ngaphezu kwemiphumela ehlobene nezempilo , ukusetshenziswa kwenyama nemikhiqizo yobisi kuphakamisa ukukhathazeka okukhulu kwezemvelo kanye nokuziphatha. Ukukhiqizwa kwemfuyo kunomthelela omkhulu ekucekeleni phansi kwemvelo emhlabeni wonke, okuhlanganisa ukukhishwa kwesisi esibamba ukushisa, ukugawulwa kwamahlathi, ukulahleka kwezinhlobonhlobo zezinto eziphilayo kanye nokungcoliswa kwamanzi.
Ngokombiko oyingqopha-mlando weNhlangano Yezokudla Nezolimo (FAO) yeNhlangano Yezizwe Ezihlangene, umkhakha wemfuyo unesibopho sokukhipha igesi ebamba ukushisa engu-14.5% emhlabeni jikelele, ikakhulukazi ngesimo se-methane (CH₄), i-nitrous oxide (N₂O), kanye ne-carbon dioxide (CO₂), enamandla kakhulu kune-CO₂t engaba khona ekushiseni kwe-3,200 yomhlaba wonke. Izinto ezelusayo njengezinkomo zinegalelo elibalulekile ngenxa yokuvutshelwa kwe-enteric, inqubo yokugaya ukudla ekhiqiza i-methane.
Ngaphezu kwalokho, ukukhiqizwa kokudla okusekelwe ezilwaneni kudla kakhulu izinsiza. Ukwenza isibonelo, ukukhiqiza ikhilogremu elilodwa lenyama yenkomo kudinga cishe amalitha angu-15,000 amanzi, uma kuqhathaniswa namalitha angu-1,250 nje ngekhilogremu eyodwa yommbila. Ukufuywa kwezilwane ngezinga elikhulu nakho kunomthelela ekugawulweni kwamahlathi, ikakhulukazi ezindaweni ezinjenge-Amazon, lapho amahlathi egawulwa khona ukuze kuvuleke izinkomo noma kukhiqizwe ukudla kwesoya kwemfuyo.
Ngokombono wezimiso zokuziphatha, ukulima kwezilwane ezimbonini kugxekwe ngokuphatha kwazo izilwane, ngokuvamile okubandakanya ukuvalelwa ezinhlelweni zokulima eziqinile, ukuhamba okulinganiselwe, nokuntuleka kokuziphatha kwemvelo. Ukwanda kokuqwashisa ngokukhathazeka ngenhlalakahle yezilwane kuholele ekubhekisisweni okwengeziwe kwemikhuba yokulima kwasefekthri futhi kukhuthaze nesithakazelo ekudleni okusekelwe ezitshalweni, inyama esekelwe kumaseli, kanye nezinhlelo zokudla ezizinzile.
Lezi zinselelo zezemvelo nezokuziphatha zigcizelela ukubaluleka kokuhlola kabusha ukukhetha kokudla—hhayi nje kwezempilo yomuntu kodwa nokusimama kweplanethi nempilo yezilwane ezingezona abantu.
Ukushoda kwezakhi zomzimba ngaphandle kwebhalansi efanele
Ukucatshangelwa okukodwa okubalulekile uma kukhulunywa ngokukhethwa kokudla kuyingozi engaba khona yokushoda kwezakhi zomzimba ngaphandle kwebhalansi efanele. Ngenkathi imikhiqizo yenyama neminwe yobisi ingaba yimithombo ebalulekile yezakhi ezithile zezakhi zomzimba, ezifana namaprotheni, i-calcium, ne-vithamini B12, incike kuphela kula maqembu okudla angaholela ekulimaleni izakhi zomzimba ezibalulekile. Isibonelo, ukusetshenziswa ngokweqile kwenyama ebomvu necutshunguliwe kuhlobene nengozi eyengeziwe yesifo senhliziyo kanye nezinhlobo ezithile zomdlavuza, ngenkathi ukudla ngokweqile kwemikhiqizo yobisi kungaba nomthelela emazingeni aphezulu we-cholesterol kanye ne-lactose ukungabekezeleli kwabanye abantu. Kubalulekile ukuqinisekisa ukudla okuhlukahlukene nokuyindilinga okuhlanganisa ukudla okuhlukahlukene kwezitshalo, njengezithelo, imifino, okusanhlamvu okuphelele, ama-legumes, amantongomane, ukuthola ama-antioxidants ahlukahlukene. Ukufuna ukuholwa ku-diaditian ebhalisiwe kungasiza ekuqinisekiseni ukudla okulinganiselayo nokunokwenziwa okunothile okusekela impilo efanelekile.
Izimo Ezisekelwe Kwesitshalo Zinikeza Izinzuzo
Uma kubhekwa impilo, imvelo, kanye nokukhathazeka kokuziphatha okuhlobene nokusetshenziswa kokudla okusekelwe ezilwaneni, ezinye izindlela ezisekelwe ezitshalweni ziya ngokuya ziqashelwa ngenxa yezinzuzo zazo zomsoco kanye nokusimama kwazo. Ukudla okugxile ekudleni okusekelwe ezitshalweni—njengezithelo, imifino, okusanhlamvu, okusanhlamvu, amantongomane, nembewu—kuye kwahlotshaniswa nezinhlobonhlobo zezinzuzo zezempilo, kuhlanganise nezingozi eziphansi zesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, imidlavuza ethile, nokukhuluphala.
Ngokudla okunomsoco, ukudla okusekelwe ezitshalweni kuvame ukuba phezulu ku-fibre, ama-antioxidants, ama-phytonutrients, namafutha angenayo i-unsaturated, kuyilapho kuphansi kumafutha agcwele kanye ne-cholesterol. Lezi zimfanelo zifaka isandla ekuthuthukisweni kwamaphrofayili e-metabolic, okuhlanganisa i-cholesterol ephansi ye-LDL, ukulawulwa okungcono kwe-glycemic, nesisindo somzimba esinempilo. Okubalulekile, ukudla okusekelwe ezitshalweni kungaba okwanele ngokomsoco futhi kube kuhle uma kuhlelwe ngokufanelekile ukufaka imisoco ebalulekile efana ne-vitamin B12, iron, calcium, kanye ne-omega-3 fatty acids.
Ngaphandle kwempilo yomuntu ngamunye, ukudla okusekelwe ezitshalweni kunendawo ephansi kakhulu yezemvelo. Zidinga izinsiza zemvelo ezimbalwa—njengomhlaba namanzi—futhi ziphumela ekukhishweni kwesisi esibamba ukushisa esiphansi kakhulu uma kuqhathaniswa nokudla okusekelwe ezilwaneni. Ngakho-ke, ukuguqukela ephethini yokudla esekelwe ezitshalweni kuya ngokuya kugqugquzelwa njengesu elibalulekile lokubhekana nempilo yomphakathi kanye nokusimama kwemvelo.
Ngaphezu kwalokho, ukwanda kwenyama esekelwe ezitshalweni kanye nezinye izindlela zobisi, okuhlanganisa imikhiqizo eyenziwe ngesoya, amaprotheni ephizi, ama-oats, ama-alimondi neminye imithombo yezitshalo, kunikeza izinketho ezifinyeleleka kubantu abafuna ukunciphisa ukudla kwemikhiqizo yezilwane ngaphandle kokudela ukunambitheka noma ukunethezeka. Lezi zindlela ezihlukile, uma zicutshungulwa kancane futhi ziyingxenye yokudla okuphelele, zingasekela impilo yesikhathi eside nokubambelela ekudleni.
Ubufakazi bucacile - Ukudla inyama nemikhiqizo yobisi njalo kungaba nemithelela emibi empilweni yethu. Ukusuka engcupheni esengeziwe yesifo senhliziyo kanye nomdlavuza othile wokufaka isandla ekumelaneni nama-antibiotic, izingozi zempilo ezihambisana nale mikhiqizo azinakwa. Njengabantu, kubalulekile ukuthi sizifundise futhi sikhethe izinqumo ezinolwazi ngokudla kwethu ukuvikela impilo nenhlala-kahle yethu. Ngokwengeziwe, kubalulekile ukuthi kubenzi bezinqubomgomo kanye nezimboni zokudla ukuze babeke phambili impilo yabathengi futhi babheke ezinye izinketho, ezinzile zemithombo yamaprotheni. Ngokuthatha isinyathelo, singasebenzela ikusasa elinempilo ngokwethu kanye neplanethi.
FAQ
Yiziphi izingozi zezempilo ezingaba khona zokudla inyama nemikhiqizo yobisi, ikakhulukazi ngamanani amaningi?
Ukudla inyama nemikhiqizo yobisi ngamanani amaningi kungakhulisa ubungozi bezinkinga ezahlukahlukene zezempilo. Ukudla ngokweqile kwenyama ebomvu necutshunguliwe kuhlobene nengozi eyandayo yemidladlana ethile, njengomdlavuza wemibala. Ukusetshenziswa okuphezulu kwamafutha agcwele atholakala emikhiqizweni yenyama nemikhiqizo yobisi kungaba nomthelela ezifweni zenhliziyo futhi kukhuphule amazinga e-cholesterol. Ukudla ngokweqile kwemikhiqizo yezilwane nakho kungakhulisa ubungozi bokukhuluphala, uhlobo lwesifo sikashukela 2 nezimo ezithile ezingapheli. Kodwa-ke, kubalulekile ukuqaphela ukuthi ukulinganisela nokudla okulinganiselayo kungasiza ekunciphiseni lezi zingozi futhi kunikeze izakhi ezibalulekile ezitholakala kwimikhiqizo yezilwane.
Ngabe ukusetshenziswa kwenyama okucutshungulwe nemikhiqizo yobisi kusiza kanjani engcupheni enkulu yokuthola izifo ezithile, njengezifo zenhliziyo kanye nezinhlobo ezithile zomdlavuza?
Ukusetshenziswa kwenyama ecubunguliwe nemikhiqizo yobisi kuhlotshaniswa nengozi eyandayo yokuthola izifo ezithile ngenxa yokuqukethwe okuphezulu kwamafutha agcwele, i-cholesterol, i-sodium, kanye nezithasiselo. Lezi zinto zingaba nomthelela ekuthuthukisweni kwesifo senhliziyo ngokukhulisa amazinga we-LDL Cholesterol kanye nokukhukhumeza okukhulayo emzimbeni. Ngaphezu kwalokho, inyama esetshenzisiwe iqukethe ama-nitrate nama-nitrites, angakha amakhompiyutha e-carcinogenic, andise ubungozi bezinhlobo ezithile zomdlavuza, kufaka phakathi umdlavuza wezemibalali. Ukudla okuphezulu kwemikhiqizo yobisi kuhlobene nengozi eyengeziwe ye-prostate kanye nomdlavuza webele. Sekukonke, kunciphisa ukusetshenziswa kwenyama esetshenzisiwe nemikhiqizo yobisi kungasiza ukunciphisa ubungozi balezi zifo.
Ngabe kukhona izingozi ezithile zezempilo ezihambisana nokudla inyama ebomvu ngokuqhathaniswa nezinye izinhlobo zemikhiqizo yenyama noma yobisi?
Yebo, kunezingozi ezithile zezempilo ezihambisana nokudla inyama ebomvu ngokuqhathaniswa nezinye izinhlobo zemikhiqizo yenyama noma yobisi. Inyama ebomvu, ikakhulukazi lapho icutshungulwa noma iphekwe emazingeni okushisa aphezulu, ixhumeke engcupheni eyandayo yezifo zenhliziyo, izinhlobo ezithile zomdlavuza (njengomdlavuza we-colorectal), kanye nesifo sikashukela sombala. Lokhu kungenxa yokuqukethwe kwayo okuphezulu kwamafutha agcwele, i-cholesterol, nensimbi yensimbi. Ngokuphambene nalokho, inyama ebunjiwe njengezinkukhu nezinhlanzi, kanye nemithombo yamaprotheni asuselwa ekufuyweni kwezitshalo njenge-legumes ne-tofu, ngokuvamile athathwa njengezinketho ezinempilo ezinobungozi obuphansi kwalezi zingqinamba zempilo. Kodwa-ke, kubalulekile ukuqaphela ukuthi ukulinganisela nokukhethwa kokudla okulinganiselayo kubalulekile empilweni yonke.
Ingabe ukudla okudla imifino noma ye-vegan kungasiza ukunciphisa ubungozi bezempilo obuhambisana nokudla imikhiqizo yenyama nemikhiqizo yobisi?
Yebo, ukudla okudla imifino noma i-vegan kungasiza ukunciphisa izingozi zempilo ezihambisana nokudla imikhiqizo nemikhiqizo yobisi. Lokhu kungenxa yokuthi lokhu kudla kuvame ukufaka amanani aphezulu wezithelo, imifino, okusanhlamvu okugcwele kanye namaprotheni asuselwa ekutshalweni, konke okuzuzisa impilo. Ama-Vegerrarians nama-vegan ajwayele ukuba namazinga we-cholesterol aphansi, ingozi encishisiwe yesifo senhliziyo, umfutho wegazi ophansi, namanani aphansi okukhuluphala. Ngaphezu kwalokho, bangaba nengozi ephansi yezinhlobo ezithile zomdlavuza, njengekholoni nomdlavuza webele. Kodwa-ke, kubalulekile ukuqinisekisa ukuthi ukudla okwenziwe ngemifino noma i-vegan kulinganiselwe kahle futhi kufaka phakathi ukudla okwanele kwezakhi zomzimba ezibalulekile njengeVitamin B12, ama-acid acitt.
Yimiphi eminye imithombo yamaprotheni nezakhi zomzimba ezingafakwa ekudleni ukuze ungene esikhundleni semikhiqizo yenyama nemibi yobisi, ngenkathi usalondolozela indlela yokuphila enempilo nenempilo?
Eminye imithombo yamaprotheni nezakhi zomzimba ezingafakwa ekudleni ukuze zithathe imikhiqizo yenyama nemibhalo yobisi zifaka ama-legumes (ama-ligoa, amantongomane, ama-broccoli). Lokhu kudla kucebile ngamaprotheni, i-fiber, amavithamini kanye namaminerali, futhi kunganikeza izakhi ezidingekayo ukuze zilondoloze impilo enokulinganisela nenempilo. Ngokwengeziwe, ezinye izindlela zobisi ezisuselwa kwizitshalo (ezinjengobisi lwe-alimondi, ubisi lwe-soy, nobisi lwe-oat) lungadliwa ukufaka imikhiqizo yobisi.
