Eminyakeni yamuva nje, kuye kwaba nokuthambekela okukhulayo ekusetshenzisweni kakhulu kwenyama ezingxenyeni eziningi zomhlaba. Kusukela ezindaweni zokudlela ezidayisa ukudla okusheshayo ezihlinzeka ngamabhega amakhulu kuya ezindlini zenyama ezisezingeni eliphezulu ezihlinzeka ngenyama esikiwe, ukutholakala kanye nokukhanga kwezidlo ezisuselwe enyama kubonakala kuyanda. Nakuba inyama ibilokhu iyingxenye ebalulekile yokudla kwabantu, amazinga amanje okudla awakaze abe khona ngaphambili. Kodwa-ke, lokhu kwanda kokusetshenziswa kwenyama kuza nezindleko - hhayi nje endaweni ezungezile, kodwa nempilo yethu. Naphezu kwezimfanelo zenyama ezinothile ngamaprotheni nezakhi, ukusetshenziswa ngokweqile kuye kwaxhunyaniswa nenqwaba yezingozi zempilo. Kusukela esifweni senhliziyo nokukhuluphala kuya kumdlavuza nesifo sikashukela, izingozi ezihlobene nokudla inyama kakhulu zibhalwe kahle. Kulesi sihloko, sizocubungula izingozi ezihlukene zempilo zokudla inyama eningi futhi sinikeze abafundi ulwazi olubalulekile lokuthi bangakwenza kanjani ukukhetha okusekelwe ekudleni ukuze baphile impilo enempilo. Kungakhathaliseki ukuthi ungumuntu odla inyama, othanda ukushintshashintshashintshashintshayo, noma i-vegan, ukuqonda ubungozi obungase bube khona bokusetshenziswa kakhulu kwenyama kubalulekile ekugcineni inhlalakahle yonke. Ake sihlole lesi sihloko ngokuqhubekayo futhi sembule amaqiniso abalulekile okudingeka ukwazi mayelana nezingozi zezempilo zokudliwa kakhulu kwenyama.
Ingozi ephakeme yesifo senhliziyo
Ukusetshenziswa kwenyama okusezingeni eliphezulu bekulokhu kuxhunyaniswa nengozi ephakeme yesifo senhliziyo ezifundweni eziningi futhi kusekelwa imibono yochwepheshe. Ukudla ngokweqile inyama ebomvu negayiwe, njengenyama yenkomo, ingulube, namasoseji, kuye kwahlotshaniswa nokwanda kwamathuba okuba nezinkinga zenhliziyo nemithambo yegazi, okuhlanganisa nesifo semithambo yenhliziyo, isifo senhliziyo, nesifo sohlangothi. Amazinga aphezulu wamafutha agcwele kanye ne-cholesterol ekhona kulezi nyama angaba nomthelela ekwakhekeni koqweqwe lwemithambo emithanjeni, okuholela ekugelezeni kwegazi okulinganiselwe kanye nezinkinga ezingaba khona. Ukwengeza, i-heme iron etholakala enyameni ebomvu iye yaxhunyaniswa nokucindezeleka okwenziwe nge-oxidative nokuvuvukala, okwandisa ingozi yesifo senhliziyo. Ukuze kuncishiswe le ngozi, ochwepheshe bezempilo batusa ukudla ukudla okulinganiselayo okuhlanganisa imithombo engenawo amaprotheni, njengezinkukhu, inhlanzi, okusanhlamvu okusanhlamvu, nezinye izindlela ezisekelwe ezitshalweni.
Ingozi yomdlavuza ekusetshenzisweni kwenyama
Ucwaningo oluningi lwesayensi luye lwasikhanyisela mayelana nokuxhumana okungaba khona phakathi kokusetshenziswa kwenyama kanye nengozi eyengeziwe yomdlavuza. Ubufakazi be-epidemiological bubonisa ukuthi ukudla okunenyama ebomvu negayiwe kunomthelela ekuthuthukisweni kwezinhlobo eziningana zomdlavuza, okuhlanganisa umdlavuza we-colorectal, pancreatic, nomdlavuza wendlala yesinye. I-World Health Organization's International Agency for Research on Cancer (IARC) ihlukanise inyama egayiwe njenge-carcinogen yeqembu 1, okubonisa ukuthi kunobufakazi obanele bokusekela indima yabo ekwakhekeni komdlavuza. Izinhlanganisela eziyingozi ezakhiwe ngesikhathi sokucutshungulwa nokupheka kwenyama, njenge-heterocyclic amines (HCAs) kanye ne-polycyclic aromatic hydrocarbons (PAHs), zikhonjwe njengezinto ezingadala umdlavuza. Ngaphezu kwalokho, ukudla okuphezulu kwamafutha agcwele kanye ne-cholesterol etholakala emikhiqizweni yenyama kungase kukhuthaze ukuvuvukala nokulimala kwamangqamuzana, okwandisa kakhulu ingozi yokukhula komdlavuza. Kubalulekile ukuqaphela ukuthi nakuba ukuhlobana phakathi kokusetshenziswa kwenyama nobungozi bomdlavuza kuye kwaphawulwa, ukuthambekela komuntu ngamunye nezinye izici zendlela yokuphila nakho kunendima enkulu. Ngakho-ke, ukwamukela ukudla okulinganiselayo okucebile izithelo, imifino, okusanhlamvu okuphelele, nemithombo yamaprotheni angenalutho kungasiza ekunciphiseni ingozi yomdlavuza futhi kukhuthaze impilo yonke.
Ukumelana nama-antibiotic kanye nokusetshenziswa kwenyama
Indaba yokungazweli ngama-antibiotic ingesinye isici esiphathelene nokudliwa kakhulu kwenyama. Imithi elwa namagciwane ivame ukusetshenziswa kwezolimo zezilwane ukukhuthaza ukukhula, ukuvimbela izifo, nokwelapha izifo. Kodwa-ke, ukusetshenziswa ngokweqile nokusetshenziswa kabi kwama-antibiotic kulo mongo kuye kwaholela ekuveleni kwamagciwane amelana nama-antibiotic, okubeka usongo olukhulu empilweni yomuntu. Uma izilwane zihlale zichayeka kuma-antibiotics, kungakha indawo lapho amagciwane eqala ukumelana nale mithi, okuyenza ingasebenzi kahle ekwelapheni izifo zabantu. Kunobufakazi obubonisa ukuthi ukudla inyama yezilwane ezilashwa ngama-antibiotic kungaba nomthelela ekudluliseleni kwamagciwane amelana nama-antibiotic kubantu. Lokhu akugcini nje ngokukhawulela ikhono lethu lokwelapha izifo ngendlela ephumelelayo kodwa futhi kwandisa ingozi yokugula okubi kakhulu kanye nezinkinga. Ukuze kubhekwane nalolu daba, kubalulekile ukugqugquzela ukusetshenziswa kwama-antibiotic ngendlela efanele kwezolimo zezilwane futhi kucatshangelwe ezinye izindlela zokuvikela izifo nokwelashwa ezingancikile kuma-antibiotics kuphela.
Ochwepheshe bahlolisisa izingozi
Ukungena ngokujulile ekuxhumaneni phakathi kokusetshenziswa kwenyama kanye nezinkinga zezempilo ezihlukahlukene njengesifo senhliziyo, umdlavuza, nokungazweli ngama-antibiotic, okusekelwa izifundo zesayensi nemibono yochwepheshe, kunikeza ukukhanya ezingozini ezingaba khona zokudliwa kakhulu kwenyama. Ongoti balo mkhakha bazwakalise ukukhathazeka ngomthelela wokudla inyama ngokweqile empilweni yabantu. Ucwaningo luye lwabonisa ukuthi ukudla okunenyama ebomvu negayiwe kuhlotshaniswa nengozi eyengeziwe yesifo senhliziyo nezinhlobo ezithile zomdlavuza. Ukwengeza, i-World Health Organization ihlukanise inyama egayiwe njenge-carcinogenic, igqamisa ubungozi obungaba khona. Ngaphezu kwalokho, ukusetshenziswa ngokweqile kwama-antibiotics kwezolimo zezilwane, okuvame ukuxhunyaniswa nokukhiqizwa kwenyama, kube nomthelela ekwandeni kwamagciwane amelana nama-antibiotic, angabeka engcupheni ukuphumelela kokwelashwa ngama-antibiotic kubantu. Lokhu okutholakele kugcizelela isidingo sokuthi abantu baqaphele indlela abadla ngayo inyama futhi bacabangele ukuhlanganisa ukudla okulinganiselayo nokuhlukahlukene ukuze babe nempilo enhle.
Ucwaningo lwesayensi lusekela okutholakele
Ucwaningo lwesayensi lusekela ngokungaguquki okutholwe okuhlobanisa ukusetshenziswa kwenyama okuphezulu nezinkinga zezempilo ezahlukahlukene njengesifo senhliziyo, umdlavuza, nokungazweli ngama-antibiotic. Lezi zifundo zinikeza ubufakazi obuqinile obusekela ukukhathazeka okushiwo ngochwepheshe kulo mkhakha. Isibonelo, ucwaningo oluningi luye lwabonisa ukuhlobana okucacile phakathi kokudla okuphezulu kwenyama ebomvu negayiwe kanye nengozi eyengeziwe yokuba nesifo senhliziyo nezinhlobo ezithile zomdlavuza. Ngaphezu kwalokho, ukuhlukaniswa kwenyama egayiwe njenge-carcinogenic yiNhlangano Yezempilo Yomhlaba kuqinisa futhi ubufakazi bezingozi ezingaba khona ezihlobene nokusetshenziswa kwazo. Ukwengeza, ukusetshenziswa ngokweqile kwama-antibiotics kwezolimo zezilwane, okusondelene kakhulu nokukhiqizwa kwenyama, kuye kwacwaningwa kabanzi futhi kwatholakala ukuthi kunomthelela ekwakhiweni kwamagciwane amelana nama-antibiotic, okwenza kube usongo olukhulu empilweni yomuntu. Ngokubheka ingcebo yobufakazi besayensi obukhona, kuba sobala ukuthi ukunciphisa ukusetshenziswa kwenyama kungabamba iqhaza elibalulekile ekugcineni impilo engcono kanye nokunciphisa izingozi ezingaba khona empilweni.
Sengiphetha, kubalulekile ukuthi abantu bazi ngezingozi ezingaba khona empilweni ezihlobene nokudliwa kakhulu kwenyama. Nakuba inyama ingaba umthombo obalulekile wamaprotheni nezinye izakhi, kubalulekile ukuyidla ngokulinganisela futhi ukhethe ukukhetha okunempilo, okunempilo. Ngokwenza izinqumo ezinolwazi mayelana nokudla kwethu kanye nokuhlanganisa ukudla okuhlukahlukene okusekelwe ezitshalweni, singanciphisa ingozi yethu yezifo ezingelapheki futhi sithuthukise impilo yethu iyonke kanye nokuphila kahle. Njengenjwayelo, kuyanconywa ukuthi uthintane nochwepheshe bezempilo ukuze uthole izincomo eziqondene nawe zokudla. Masibeke impilo yethu kuqala futhi senze izinqumo ezinengqondo uma kuziwa ekudleni kwethu.
FAQ
Yiziphi izingozi zempilo ezingaba khona ezihlobene nokudla inani eliphezulu lenyama?
Ukudla inyama eningi kungandisa ubungozi bezinkinga ezahlukahlukene zempilo. Inyama ebomvu negayiwe iye yahlotshaniswa nengozi eyengeziwe yesifo senhliziyo, unhlangothi, izinhlobo ezithile zomdlavuza nokukhuluphala. Lezi zilwane zivame ukuba namafutha amaningi, i-cholesterol, nesodium, okungaba nomthelela kulezi zinkinga zempilo. Ukwengeza, ukusetshenziswa kwenyama ngokweqile kungaholela ekuntulekeni kwezakhi ezibalulekile ezitholakala ekudleni okusekelwe ezitshalweni, njenge-fiber, amavithamini namaminerali. Kubalulekile ukugcina ukudla okulinganiselayo okuhlanganisa ukudla okunhlobonhlobo ukuze kuncishiswe izingozi ezingaba khona zezempilo ezihlobene nokudla inani eliphezulu lenyama.
Ukudla kakhulu inyama kunomthelela kanjani ekukhuleni kwezifo ezingapheli njengesifo senhliziyo nomdlavuza?
Ukudla kakhulu inyama kuye kwaxhunyaniswa nengozi eyengeziwe yezifo ezingamahlalakhona njengesifo senhliziyo nomdlavuza ngenxa yezizathu eziningana. Okokuqala, inyama ebomvu negayiwe iqukethe inani eliphezulu lamafutha agcwele kanye ne-cholesterol, engakhuphula izinga le-cholesterol egazini futhi yandise ingozi yesifo senhliziyo. Ukwengeza, ukupheka inyama emazingeni okushisa aphezulu kungakhiqiza izinhlanganisela eziyingozi njenge-heterocyclic amines nama-polycyclic aromatics hydrocarbons, awaziwa ngama-carcinogens. Ukudla kakhulu inyama nakho kuhlotshaniswa nokudla okuncane kwe-fiber, ama-antioxidants, nezinye izakhamzimba ezinenzuzo ezitholakala ekudleni okusekelwe ezitshalweni, ezivikela izifo ezingapheli. Sekukonke, ukunciphisa ukusetshenziswa kwenyama nokukhetha ukudla okulinganiselayo kungasiza ukunciphisa ingozi yokuthuthukisa lezi zimo.
Ingabe zikhona izinhlobo ezithile zenyama eziyingozi kakhulu empilweni uma idliwe ngokweqile?
Yebo, izinhlobo ezithile zenyama zingaba yingozi kakhulu empilweni uma idliwe ngokweqile. Inyama egayiwe, njengobhekeni, amasoseji, kanye nenyama edliwayo, ngokuvamile igcwele i-sodium, amafutha agcwele, kanye nezivimbelakuvundayo ezengeziwe, okuye kwaxhunyaniswa nengozi eyengeziwe yesifo senhliziyo, umdlavuza, nezinye izinkinga zempilo. Inyama ebomvu, ikakhulukazi leyo enamafutha amaningi njengenyama yenkomo neyewundlu, ingaba yingozi empilweni uma idliwe ngokweqile. Lezi zilwane ziqukethe amazinga aphezulu amafutha agcwele kanye ne-cholesterol, ahlotshaniswa nengozi enkulu yezifo zenhliziyo. Kunconywa ukuthi udle lezi zinhlobo zenyama ngokusesilinganisweni bese ukhetha ukusikeka okuthambile noma eminye imithombo yamaprotheni ukuze uthole ukudla okunomsoco.
Yimiphi eminye imithombo yamaprotheni engafakwa ekudleni ukuze kuncishiswe ukusetshenziswa kwenyama kanye nezingozi zezempilo eziphansi?
Eminye imithombo yamaprotheni engafakwa ekudleni ukuze kuncishiswe ukusetshenziswa kwenyama kanye nezingozi eziphansi zempilo ihlanganisa imidumba (njenge-lentils, ubhontshisi, nophizi), i-tofu neminye imikhiqizo yesoya, iquinoa, amantongomane nembewu, kanye nezimpushana zamaprotheni ezisekelwe ezitshalweni. . Lezi zinketho zicebile ngamaprotheni futhi ngokuvamile ziqukethe ezinye izakhamzimba ezinenzuzo njenge-fiber, amavithamini, namaminerali. Ngokuhlukanisa imithombo yamaprotheni nokuhlanganisa izinketho eziningi ezisekelwe ezitshalweni, abantu ngabanye banganciphisa ukuthembela kwabo enyameni, okungase kusize ukwehlisa ingozi yezinkinga ezithile zempilo njengesifo senhliziyo, ukukhuluphala, nezinhlobo ezithile zomdlavuza.
Abantu bangakwazi kanjani ukulinganisela phakathi kokujabulela inyama njengengxenye yokudla okunempilo nokugwema izingozi zempilo zokusebenzisa inyama ngokweqile?
Abantu bangakwazi ukulinganisela phakathi kokujabulela inyama njengengxenye yokudla okunempilo nokugwema izingozi zempilo ngokuzijwayeza ukulinganisela nokwenza izinqumo ezinolwazi. Kubalulekile ukuthi udle inyama enciphile futhi unciphise inyama egayiwe, njengoba ivame ukuba namafutha agcwele kanye nesodium. Ukufaka izinhlobonhlobo zokudla okusekelwe ezitshalweni ekudleni kunganikeza izakhi ezibalulekile futhi kunciphise ukuthembela enyameni. Ngaphezu kwalokho, ukucabangela eminye imithombo yamaprotheni, njengemifino, i-tofu, nenhlanzi, kungasiza ekuhlukaniseni ukudla komuntu. Ukuqapha njalo osayizi bezingxenye kanye nokuqaphela ibhalansi ephelele yemisoco ekudleni kubalulekile ekugcineni impilo enempilo.
