Inyama sekuyisikhathi eside iyisisekelo sokudla kwabantu, inikeza umthombo wamaprotheni kanye nezakhi ezibalulekile. Kodwa-ke, njengoba ukuqonda kwethu ukudla okunomsoco kanye nemboni yokudla kukhula, izingozi zezempilo ezihlobene nokudla kwemikhiqizo yenyama ziya ngokuya zibonakala. Ukwanda kokulima kwasefekthri kanye nokusetshenziswa kwemithi elwa namagciwane kanye namahomoni ekukhiqizeni izilwane kuye kwaphakamisa ukukhathazeka ngemithelela engemihle engaba khona empilweni yabantu. Ukwengeza, ukudliwa kwenyama egayiwe nebomvu kuye kwaxhunyaniswa nezifo ezihlukahlukene ezingapheli, kuhlanganise nesifo senhliziyo nezinhlobo ezithile zomdlavuza. Kulesi sihloko, sizocubungula izingozi zezempilo ezihlobene nokudla imikhiqizo yenyama, sihlole izingozi ezingaba khona futhi sixoxe ngezindlela zokwenza izinqumo ezinolwazi uma kuziwa emikhubeni yethu yokudla. Njengoba isidingo senyama emhlabeni siqhubeka sikhula, kubalulekile ukuqonda imiphumela engaba khona yokusebenzisa le mikhiqizo empilweni nasenhlalakahleni yethu. Ngokubhekisisa ubufakazi nemithelela, singakwazi ukwenza izinqumo ezinolwazi oluningi mayelana nokukhetha kwethu ukudla futhi sikhuthaze ikusasa elinempilo nelizinzile ngokwethu neplanethi yethu.
Okuqukethwe kwamafutha agcwele kakhulu kwandisa ingozi
Ukusetshenziswa kwemikhiqizo yenyama enamafutha agcwele kuhlale kuxhunyaniswa nengozi eyengeziwe yezinkinga zezempilo ezahlukahlukene. Ucwaningo luye lwabonisa ukuthi ukudla okunamafutha amaningi agcwele kungabangela amazinga aphezulu e-LDL (low-density lipoprotein) cholesterol, eyaziwa ngokuthi "i-cholesterol embi". Lokhu-ke kungaholela ekwakhiweni kwezimo ezifana nesifo senhliziyo nemithambo yegazi, ukukhuluphala, kanye nesifo sikashukela sohlobo 2. Ngaphezu kwalokho, ukusetshenziswa ngokweqile kwamafutha agcwele kuhlotshaniswa nengozi eyengeziwe yezinhlobo ezithile zomdlavuza, kuhlanganise nomdlavuza webele kanye nomdlavuza wekoloni. Kubalulekile ukuqaphela okuqukethwe kwamafutha agcwele emikhiqizweni yenyama futhi sicabangele ukufaka ezinye izindlela ezinempilo ekudleni kwethu ukuze sinciphise lezi zingozi zezempilo ezingaba khona.
Inyama egayiwe exhumene nomdlavuza
Inyama egayiwe nayo iye yaxhunyaniswa nengozi eyengeziwe yomdlavuza. Ucwaningo oluningi luye lwabonisa ngokungaguquki ukuhlangana okuqinile phakathi kokusetshenziswa kwenyama egayiwe kanye nokuthuthukiswa kwezinhlobo ezithile zomdlavuza, ikakhulukazi umdlavuza wesikhumba. Inyama egayiwe, njengamasoseji, ama-hot dog, ubhekeni, nenyama edliwayo, ibhekana nezindlela ezihlukahlukene zokuyilondoloza, okuhlanganisa ukubhema, ukuphulukisa, nokwengeza izithasiselo zamakhemikhali, ezingangenisa izinhlanganisela eziyingozi enyameni. Lawa makhompiyutha, okuhlanganisa ama-nitrites nama-nitrate, ahlonzwe njengamathuba omdlavuza. Ukwengeza, amazinga aphezulu e-sodium namafutha agcwele enyameni egayiwe aphinde abe nomthelela ekwandeni kobungozi bomdlavuza. Kutuswa ukuthi unciphise ukudla kwenyama egayiwe bese ukhetha imithombo enempilo yamaprotheni, njengenyama engenamafutha, izinkukhu, inhlanzi, okusanhlamvu okusanhlamvu, nezinye izinto ezisekelwe ezitshalweni, ukuze kuncishiswe izingozi zempilo ezingaba khona ezihlobene nokudla imikhiqizo yenyama.
Ukudla inyama ebomvu nesifo senhliziyo
Ubufakazi bubonisa ubuhlobo obungaba khona phakathi kokusetshenziswa kwenyama ebomvu kanye nengozi eyengeziwe yesifo senhliziyo. Inyama ebomvu, okuhlanganisa inyama yenkomo, ingulube, newundlu, ivame ukuba namafutha agcwele, okuye kwaxhunyaniswa namazinga aphezulu e-cholesterol ye-LDL, evame ukubizwa ngokuthi i-cholesterol "embi". Amazinga aphezulu e-cholesterol ye-LDL angaholela ekwakhekeni kwe-plaque emithanjeni, okwandisa ingozi yesifo senhliziyo. Inyama ebomvu nayo iqukethe i-heme iron, okuthi, ngokwedlulele, ikhuthaze ukukhiqizwa kwama-radicals mahhala angalimaza imithambo yegazi futhi abe nomthelela ezinkingeni zenhliziyo. Ukuze kuncishiswe lezi zingozi, abantu bayakhuthazwa ukuba balinganisele indlela abadla ngayo inyama ebomvu futhi babeke phambili ezinye izindlela ezingenamandla, njengezinkukhu, izinhlanzi, nemithombo yamaprotheni esekelwe ezitshalweni, enikeza izinzuzo ezifanayo zokudla ngaphandle kwezingozi zezempilo ezihlobene.
Ama-antibiotic enyameni angalimaza
Ukusetshenziswa kwemithi elwa namagciwane ekukhiqizeni inyama kuye kwaphakamisa ukukhathazeka mayelana nezingozi zezempilo ezingase zibe khona ezihlobene nokudla imikhiqizo yenyama. Ama-antibiotic avame ukusetshenziswa kwezolimo zezilwane ukukhuthaza ukukhula nokuvimbela izifo. Kodwa-ke, ukusetshenziswa ngokweqile kanye nokusetshenziswa kabi kwama-antibiotics ekufuyweni kwemfuyo kungaba nomthelela ekwakhiweni kwamagciwane amelana nama-antibiotic, aziwa nangokuthi ama-superbugs. Lapho abathengi bedla imikhiqizo yenyama yezilwane ezilashwa ngama-antibiotics, bangase babhekane nala magciwane amelana, angaba usongo olukhulu empilweni yomuntu. Ukusetshenziswa kwamabhaktheriya amelana nama-antibiotic kungaholela ezifweni ezinzima ukwelapha futhi kunciphise ukusebenza kwama-antibiotics lapho kudingeka ukwelashwa. Ngakho-ke, kubalulekile ukuthi abantu ngabanye baqaphele izingozi ezingase zibe khona futhi benze izinqumo ezinolwazi lapho bekhetha imikhiqizo yenyama, bekhetha leyo evela ezilwaneni ezikhuliswe ngaphandle kokusetshenziswa njalo kwama-antibiotic.
Ama-hormone enyameni angase aphazamise ama-hormone
Ukuba khona kwamahomoni enyameni kuphinde kwaphakamisa ukukhathazeka mayelana nokuphazamiseka okungase kube khona ekulinganiseni kwamahomoni kubantu. Emzamweni wokukhulisa ukukhula nokukhiqiza, abanye abalimi banikeza amahomoni emfuyweni. Lamahomoni angagcina esenyameni edliwa ngabathengi. Nakuba izinhlangano ezilawulayo zenza amazinga amukelekayo ezinsalela zamahomoni enyameni, olunye ucwaningo lusikisela ukuthi ngisho nalawa mazinga aphansi okuchayeka kwama-hormone angase abe nemiphumela emibi empilweni yomuntu. Ukudla ngokweqile kwama-hormone ngokudla inyama kuye kwaxhunyaniswa nokuphazamiseka ohlelweni lwe-endocrine, oludlala indima ebalulekile ekulawuleni imisebenzi ehlukahlukene yomzimba. Lokhu kuphazamiseka kungabonakala ngokungalingani kwama-hormone, izinkinga zokuzala, kanye nengozi eyengeziwe yomdlavuza othile. Ukuze kuncishiswe lezi zingozi zezempilo ezingaba khona, abantu bangacabanga ukukhetha imikhiqizo yenyama emithonjeni ebeka kuqala izinqubo zokukhiqiza ezingenawo amahomoni.
Ukuchayeka okungenzeka ezifweni ezitholakala ekudleni
Abathengi kufanele futhi baqaphele ingozi engaba khona yokuchayeka ezifweni ezitholakala ekudleni ezihlobene nokudla imikhiqizo yenyama. Izifo ezitholakala ekudleni zibangelwa amagciwane ayingozi, amagciwane, noma izilokazane ezingangcolisa inyama ngesikhathi sokuhlatshwa, ukucutshungulwa, noma ukuphathwa. Ukugcinwa okungalungile, ukupheka okunganele, noma ukungcoliswa kwezifo ezihlukahlukene kungase kube nomthelela ekusabalaleni kwamagciwane. Izinhlobo ezivamile zezifo ezitholakala ekudleni ezixhunywe ekudleni inyama zihlanganisa izifo ze-Salmonella, E. coli, kanye ne-Listeria. Lokhu kungabangela izimpawu ezifana nesifo sohudo, isicanucanu, ukuhlanza, futhi ezimweni ezimbi kakhulu, kungase kuholele ekulalisweni esibhedlela noma ngisho nokufa. Ukuze kuncishiswe ingozi yezifo ezitholakala ekudleni, kubalulekile ukwenza izinyathelo ezifanele zokuphepha kokudla, okuhlanganisa ukufaka inyama efrijini ngokushesha, ukuyipheka kahle, nokuvimbela ukungcoliswa kwamanzi ngokusebenzisa amabhodi okusika ahlukene nezitsha zenyama eluhlaza nephekiwe. Ukwengeza, ukuthenga inyama emithonjeni ehloniphekile egcina izindinganiso eziqinile zokuphepha nenhlanzeko kunganciphisa nakakhulu amathuba okuchayeka kulawa magciwane ayingozi.
Umthelela endaweni okuxoxwe ngayo
Umthelela wemvelo wokudla imikhiqizo yenyama nawo ube yisihloko okuxoxwa ngaso eminyakeni yamuva. Imboni yenyama yaziwa ngokufaka isandla kakhulu ekukhiqizweni kwesisi esibamba ukushisa, ukugawulwa kwamahlathi kanye nokungcoliswa kwamanzi. Ukufuywa kwemfuyo, ikakhulukazi ukusebenza kwezimboni, kudinga isamba esikhulu somhlaba, amanzi, nezinsiza zokudla, okuholela ekugawulweni kwamahlathi okuklama amadlelo nokukhiqizwa kokudla. Ukwengeza, igesi ye-methane ekhishwa imfuyo, ikakhulukazi ekuvubeleni kwe-enteric nokulawulwa komquba, iyigesi enamandla ebamba ukushisa enomthelela ekushintsheni kwesimo sezulu. Ukusetshenziswa kakhulu kwama-antibiotics kwezolimo zezilwane nakho kubangela usongo ngokugqugquzela ukumelana nama-antibiotic, okungaba nomthelela omkhulu empilweni yomuntu. Njengoba ukukhathazeka komhlaba wonke ngendawo ezungezile kuqhubeka kukhula, abantu ngabanye kanye nabenzi bezinqubomgomo baya ngokuya behlola ezinye izindlela zokudla kanye nezinqubo zokulima ezisimeme ukuze banciphise umthelela omubi wokukhiqizwa kwenyama emhlabeni wethu.
Ezinye izindlela ezisekelwe ezitshalweni zinikeza izinzuzo zezempilo
Izindlela ezihlukile ezisekelwe ezitshalweni zinikeza izinzuzo eziningi zezempilo ezizenza kube yisinqumo esicindezelayo kubantu abafuna ukuthuthukisa inhlalakahle yabo. Lezi zindlela ezihlukile ngokuvamile ziphansi emafutheni agcwele kanye ne-cholesterol, evame ukutholakala emikhiqizweni yenyama futhi iye yaxhunyaniswa nengozi eyengeziwe yesifo senhliziyo nezinye izimo zempilo ezingamahlalakhona. Ukwengeza, ezinye izindlela ezisekelwe ezitshalweni ngokuvamile zicebile nge-fiber, amavithamini, namaminerali abalulekile ekudleni okunomsoco. Lezi zakhi zomsoco azigcini nje ngokusekela impilo yonke kodwa zingasiza nasekulawuleni isisindo, ukugaya ukudla, nokunciphisa ingozi yomdlavuza othile. Ukufaka ezinye izindlela ezisekelwe ezitshalweni ekudleni komuntu kungaba nomthelela ekuthuthukiseni umfutho wegazi, amazinga e-cholesterol, kanye nempilo yonke yenhliziyo nemithambo yegazi. Ngaphezu kwalokho, lezi zindlela ezihlukile ngokuvamile zenziwa ngezithako eziphelele, ezicutshungulwe kancane, ezingase zithuthukise inani lazo lokudla okunomsoco. Ngokucabangela ezinye izindlela ezisekelwe ezitshalweni, abantu ngabanye bangaba nomthelela omuhle empilweni yabo kuyilapho bejabulela izinketho zokudla okumnandi nokwanelisayo.
Ukulinganisela nokuhlukahluka kwezinto ezibalulekile
Ukuzuza ukudla okunomsoco futhi olinganiselayo kuhilela okungaphezu nje kokukhetha ezinye izindlela ezisekelwe ezitshalweni. Ukulinganisela nokuhlukahluka yizici ezibalulekile okufanele zicatshangelwe lapho kukhethwa ukudla. Ukulinganisela kubhekisela ekudleni ukudla ngezingxenye ezifanele, okuqinisekisa ukuthi akudliwa amanani eqile noma anganele. Lo mkhuba usiza ukugcina isisindo somzimba esinempilo futhi uvimbela ingozi yokuzitika ngokweqile kunoma yiliphi iqembu elithile lokudla. Ukwengeza, ukufaka ukudla okunhlobonhlobo ekudleni komuntu kuqinisekisa ukutholwa kohlu olubanzi lwezakhamzimba ezibalulekile empilweni ephelele. Ngokukhetha ukudla okuhlukahlukene futhi kufaka phakathi izithelo ezihlukene, imifino, okusanhlamvu okuphelele, amaprotheni amancane, nezinye izindlela ezisekelwe ezitshalweni, abantu bangazuza ezinhlobonhlobo zamavithamini, amaminerali, ama-antioxidants, nama-phytochemicals. Le ndlela yokufundisa ayigcini nje ngokuthuthukisa ukudla okunomsoco kodwa futhi ikhuthaza ukudla okujabulisayo nokwanelisayo. Ngokwamukela kokubili ukulinganisela nokuhlukahluka, abantu ngabanye bangenza izinqumo zokudla ezinolwazi ezisekela inhlalakahle yabo yonke.
Yenza izinqumo ezinolwazi mayelana nokuphila kahle
Uma kuziwa ekwenzeni izinqumo ezinolwazi mayelana nempilo yethu, kubalulekile ukucabangela zonke izici zendlela yethu yokuphila, kuhlanganise nokukhetha kwethu ukudla. Ukuqonda izingozi zempilo ezingaba khona ezihlobene nokudla imikhiqizo yenyama kusivumela ukuba senze izinqumo ezifundile mayelana nokudla kwethu. Ngokuhlala sinolwazi mayelana namaphrofayili omsoco wokudla okuhlukene, singahlola umthelela okungaba nawo empilweni nasempilweni yethu iyonke. Lolu lwazi lusinikeza amandla okukhetha eminye imithombo yamaprotheni, njengemifino, i-tofu, noma i-tempeh, enganikeza imisoco edingekayo ngaphandle kwezingozi ezingase zihlotshaniswe nemikhiqizo ethile yenyama. Ukwengeza, ukunaka umthelela wemvelo kanye nokucatshangelwa kwezimiso zokuziphatha okuphathelene nokusetshenziswa kwenyama kungasazisa izinqumo zethu futhi kube nengxenye endleleni esimeme nesihawu ngayo empilweni yethu iyonke.
Sengiphetha, kusobala ukuthi ukudla imikhiqizo yenyama kungaba nezingozi ezinkulu zempilo. Ukusuka engozini eyandayo yesifo senhliziyo kuya ekuchayekeni amagciwane nama-hormone ayingozi, kubalulekile ukuba abantu baqaphele indlela abadla ngayo inyama futhi benze izinqumo ezinolwazi mayelana nokudla kwabo. Nakuba inyama ingaba umthombo wemisoco ebalulekile, kubalulekile ukuyilinganisa nokunye ukudla okuhlukahlukene futhi uthintane nochwepheshe bezempilo mayelana nanoma yiziphi izinkinga zempilo ezingase zibe khona. Ngokuzifundisa thina nokwenza izinqumo ezinengqondo, singathuthukisa impilo engcono kithina neplanethi yethu.
FAQ
Yiziphi izingozi ezithile zezempilo ezihlobene nokudla imikhiqizo yenyama egayiwe?
Ukusebenzisa imikhiqizo yenyama egayiwe kuye kwaxhunyaniswa nezingozi eziningi zezempilo. Lokhu kufaka phakathi ingozi eyengeziwe yokuba nomdlavuza we-colorectal, isifo senhliziyo, kanye nesifo sikashukela sohlobo 2. Inyama egayiwe ivamise ukuba ne-sodium, amafutha agcwele, nezithasiselo ezifana nama-nitrites, okungaba nomthelela kulezi zinkinga zezempilo. Ukwengeza, izindlela zokupheka ezisetshenziselwa inyama egayiwe, njengokosa noma ukuthosa emazingeni okushisa aphezulu, zingakhiqiza izinto eziyingozi ezikhulisa ingozi yomdlavuza. Kunconywa ukuthi unciphise ukusetshenziswa kwenyama egayiwe bese ukhetha ezinye izindlela ezinempilo njengenyama entsha, engenamafutha noma amaprotheni asekelwe ezitshalweni.
Ukudla inyama ebomvu kunomthelela kanjani ekwandeni kwengozi yokuba nezinhlobo ezithile zomdlavuza?
Ukusetshenziswa kwenyama ebomvu kuye kwaxhunyaniswa nengozi eyengeziwe yokuba nezinhlobo ezithile zomdlavuza ngenxa yezizathu eziningana. Inyama ebomvu iqukethe ama-compounds angakhuthaza ukwakheka kwe-carcinogens emzimbeni, njenge-heterocyclic amines kanye ne-polycyclic aromamatic hydrocarbons, engalimaza i-DNA futhi yandise ingozi yokuguquka okuholela emdlavuza. Ukwengeza, inyama ebomvu ivame ukuba namafutha amaningi, okuye kwahlotshaniswa nengozi eyengeziwe yokuba nomdlavuza othile, kuhlanganise nomdlavuza wesikhumba. Ngaphezu kwalokho, izindlela zokupheka ezinjengokosa noma ukoso inyama zingakhiqiza izinto eziyingozi eziba nomthelela engozini yomdlavuza ehambisana nokudliwa kwenyama ebomvu.
Yimiphi imiphumela engemihle engaba khona empilweni yenhliziyo nemithambo yegazi ngokudla amanani aphezulu emikhiqizo yenyama?
Ukudla inani eliphezulu lemikhiqizo yenyama kungaba nemiphumela emibi empilweni yenhliziyo nemithambo yegazi. Lokhu kungenxa yokuthi inyama, ikakhulukazi ebomvu negayiwe, ivame ukuba namafutha agcwele kanye ne-cholesterol. Lezi zinto zingandisa amazinga e-cholesterol ye-LDL (embi) egazini, okungaholela ekwakhekeni kwama-plaque emithanjeni futhi kwandise ingozi yesifo senhliziyo, unhlangothi, nezinye izinkinga zenhliziyo. Ukwengeza, ukusetshenziswa kwenyama ephezulu kuye kwahlotshaniswa nengozi eyengeziwe yomfutho wegazi ophakeme kanye nokuvuvukala, kokubili okungase kube nomthelela ezindabeni zenhliziyo. Ngakho-ke, kunconywa ukuthi ulinganise ukudla kwenyama futhi ugxile ekudleni okunomsoco ukuze ube nempilo enhle yenhliziyo nemithambo yegazi.
Ingabe zikhona izingozi zempilo ezihlobene nokudla imikhiqizo yenyama eye yaphathwa ngama-antibiotics noma amahomoni?
Yebo, kunezingozi zempilo ezingaba khona ezihlobene nokudla imikhiqizo yenyama eye yelashwa ngama-antibiotics noma amahomoni. Ukusetshenziswa kwama-antibiotic emfuyweni kungaba nomthelela ekwakhiweni kwamagciwane amelana nama-antibiotic, angenza kube nzima ukwelapha izifo ezithile kubantu. Amahomoni asetshenziswa ekukhiqizweni kwenyama axhunyaniswe nokungalingani kwamahomoni okungenzeka kubantu, nakuba ubukhulu bomthelela kusaphikiswana ngakho. Kubalulekile ukuqaphela ukuthi izinyathelo zokulawula zikhona ukuze kuqinisekiswe ukuthi imikhiqizo yenyama iphephile ukuthi ingadliwa, kodwa kuyatuseka ukukhetha inyama ephilayo noma engenama-antibiotic noma nini lapho kungenzeka.
Ukusetshenziswa kwemikhiqizo yenyama kuyithinta kanjani impilo yonke yamathumbu kanye nengozi yokuba nenkinga yokugaya ukudla?
Ukusetshenziswa kwemikhiqizo yenyama kungaba nemiphumela emihle nemibi empilweni yonke yamathumbu kanye nengozi yokuthuthukisa ukuphazamiseka kokugaya ukudla. Nakuba inyama iwumthombo wezakhi ezibalulekile ezifana namaprotheni nensimbi, ukusetshenziswa ngokweqile, ikakhulukazi inyama egayiwe, kuye kwaxhunyaniswa nengozi eyengeziwe yokuphazamiseka kokugaya ukudla okufana nomdlavuza we-colorectal, isifo samathumbu okuvuvukala, kanye ne-diverticulosis. Lokhu kungenxa yezinto ezifana nokuqukethwe kwamafutha agcwele kakhulu, ukudla okune-fiber ephansi, nezinhlanganisela ezingaba yingozi ezakheka ngesikhathi sokupheka. Kodwa-ke, kuhlanganise nenyama ethambile, engacutshungulwanga ngokusesilinganisweni njengengxenye yokudla okunomsoco inganikeza izakhamzimba ezibalulekile ngaphandle kokuba nomthelela omkhulu empilweni yamathumbu.
