Siyakwamukela kubhulogi yethu! Namuhla, singena esihlokweni esingase sishiye abanye benu bengakhululekile: ubungozi bezempilo bokudla inyama. Siyakuqonda ukubaluleka kwamasiko nokudla okuthandwayo okuhlobene nokudla inyama, kodwa kubalulekile ukuhlola izingozi ezingaba khona empilweni yethu. Kusukela kumdlavuza kuye esifweni senhliziyo, ake sibhekisise izingozi ezihilelekile ekungeneni esifisweni sethu senyama.
Izici zokudla ezithonya isifo senhliziyo
Isifo senhliziyo siyimbangela yokufa kwabantu emhlabeni wonke, futhi ukudliwa kwenyama kunendima enkulu kulo bhubhane. Amafutha agcwele kanye ne-cholesterol etholakala enyameni, ikakhulukazi inyama ebomvu negayiwe, ingaba nemiphumela eyingozi empilweni yethu yenhliziyo.
Ukusetshenziswa ngokweqile kwamafutha agcwele kungaholela emazingeni aphezulu e-cholesterol, okuba nomthelela ekwakhiweni kwesifo senhliziyo. Ukwengeza, amaprotheni ezilwane akhona enyameni ahlotshaniswa nokuvuvukala nokucindezeleka okwenziwe nge-oxidative, kokubili okulimaza isimiso sethu senhliziyo. Ngakho-ke, ukubhekisisa ukudla kwethu inyama kubalulekile ekugcineni impilo yenhliziyo.
1. Amafutha Asuthisiwe kanye Nokugcwala Kwe-Cholesterol
Enye yezindlela eziyinhloko inyama ethinta ngayo impilo yenhliziyo ngokuqukethwe kwayo okuphezulu kwamafutha agcwele kanye ne-cholesterol.
- Amafutha Asuthisiwe : Atholakala ngobuningi enyameni ebomvu njengenyama yenkomo, yewundlu, nengulube, amafutha agcwele angakhuphula amazinga e-LDL (cholesterol embi) egazini. I-cholesterol ephezulu ye-LDL ingaholela ekwakhekeni kwe-plaque emithanjeni, kuvimbele ukugeleza kwegazi enhliziyweni futhi kwandise amathuba okuhlaselwa yinhliziyo.
- I-Dietary Cholesterol : Imikhiqizo yezilwane iphinde ibe nomthelela ekudleni kwe-cholesterol, okuthi, uma isetshenziswe ngokweqile, ikhulise ukuvinjelwa kwe-arterial. Ngenkathi umzimba ukhiqiza eyawo i-cholesterol, ukwengeza okwengeziwe ngokudla okusindayo kwenyama kungalimaza impilo yenhliziyo nemithambo yegazi.
2. Inyama Egayiwe: Iresiphi Yesifo Senhliziyo
Inyama egayiwe njengobhekeni, amasoseji, kanye nenyama yedeli kuyingozi kakhulu. Le mikhiqizo ivamise ukulayishwa:
- I-Sodium : Usawoti omningi enyameni egayiwe unomthelela ekwenyukeni komfutho wegazi, okuyisici esiyingozi esikhulu sokuhlaselwa yinhliziyo.
- Ama-Nitrate nama-Nitrate : Lezi zilondolozi zamakhemikhali, ezisetshenziselwa ukunweba impilo yeshalofu futhi zithuthukise ukunambitheka, zingalimaza imithambo yegazi futhi zandise ukucindezeleka kwe-oxidative, ziphinde zihlanganise izingozi zenhliziyo.
3. Ukuvuvukala kanye Nempilo Yenhliziyo
Izidlo ezinenyama eningi, ikakhulukazi leyo ecebile ngamafutha agcwele kanye nenyama egayiwe, kwaziwa ngokukhuthaza ukuvuvukala okungapheli emzimbeni. Lokhu kuvuvukala kwebanga eliphansi okuqhubekayo kunga:
- Yenza buthaka izindonga ze-arterial, okuzenze zibe lula ekulimaleni nokwakheka kwama-plaque.
- Faka isandla ku-atherosclerosis, lapho imithambo ivaleka khona, okuholela ekugelezeni kwegazi okulinganiselwe kanye nokuhlaselwa yinhliziyo okungase kube khona.
4. I-TMAO: Ingozi Yenhliziyo Efihliwe
Ukusetshenziswa kwenyama nakho kungaholela ekukhiqizweni kwe-trimethylamine N-oxide (TMAO) emathunjini. Lapho amagciwane athile amathumbu ephula izingxenye zenyama ebomvu, njenge-carnitine, akhiqiza i-TMAO, ethi:
- Ikhuthaza ukufakwa kwe-cholesterol emithanjeni yegazi.
- Ithuthukisa ukwakheka kwehlule legazi, yandise ingozi yokuhlaselwa yinhliziyo.
Ubudlelwano phakathi kwenyama egayiwe kanye nobungozi bezempilo
Sonke siyazithanda lezo zicucu zikabhekeni ezimanzisa emlonyeni noma ukuzitika nge-hot dog epikinikini, kodwa kubalulekile ukuqaphela izingozi ezihlobene nenyama egayiwe. Ubhekeni, amasoseji, nezinja ezishisayo zaziwa ngemiphumela yazo emibi yezempilo.
Inyama egayiwe ivame ukuba namazinga aphezulu e-sodium, ama-nitrate, nezithasiselo ezihlukahlukene. Ukuphuza ngokweqile kwalezi zingxenye kuye kwaxhunyaniswa nengozi eyandayo yezinkinga zenhliziyo, okuhlanganisa isifo sohlangothi, futhi kungaba nomthelela ekwakhiweni kwesifo sikashukela. Ukuhlehla nokuhlola kabusha inani lenyama egayiwe esiyidlayo kunganciphisa kakhulu lezi zingozi.
Ukubaluleka kokulinganisela nokulinganisela
Nakuba kulula ukubanjwa ezicini ezimbi zokusetshenziswa kwenyama, kubalulekile ukukhumbula ukuthi ibhalansi iwukhiye. Ukuyiqeda ngokuphelele inyama ekudleni kwethu kungase kungenzeki noma kufiseleke kuwo wonke umuntu, kodwa ukukhetha okunengqondo kubalulekile empilweni nempilo yonke.
Ngenhlanhla, kunezinye izindlela esikhundleni senyama ezinganikeza imisoco edingwa imizimba yethu. Amaprotheni asekelwe ezitshalweni, njengemifino, i-tofu, ne-tempeh, angaba esikhundleni esihle esinikeza izinzuzo eziningi zezempilo. Ukufaka ukudla okuningi okusekelwe ezitshalweni ekudleni okusekelwe enyameni kuyindlela elula kodwa ephumelelayo yokunciphisa izingozi zezempilo ezihlobene nokudliwa kwenyama.
Isiphetho
Njengoba siphetha ukuhlola kwethu ubungozi bezempilo bokudla inyama, kubalulekile ukwaziswa futhi senze izinqumo ezihambisana nempilo yethu siqu. Ubufakazi obuhlobanisa ukudla kwenyama nomdlavuza nesifo senhliziyo kufanele busikhuthaze ukuba sibhekane nokudla kwethu ngokuqapha.
Khumbula, imayelana nokuthola ibhalansi ekusebenzelayo. Kungakhathaliseki ukuthi lokho kusho ukunciphisa ukudla kwakho inyama, ukuhlola ezinye izindlela ezisekelwe ezitshalweni , noma ukumane ucabangele izindlela zakho zokupheka, zonke izinyathelo eziya endleleni yokuphila enempilo ziyisinyathelo esiqonde endleleni efanele. Inhliziyo yakho izokubonga!
