Inyama ebomvu sekuyisikhathi eside iyisisekelo ekudleni kwabantu emhlabeni wonke, inikeza umthombo obalulekile wamaprotheni kanye nezakhi ezibalulekile. Kodwa-ke, eminyakeni yamuva nje, kuye kwaphakanyiswa ukukhathazeka ngezingozi zempilo ezingase zibe khona ezihlobene nokudla inyama ebomvu, ikakhulukazi maqondana nesifo senhliziyo. Isifo senhliziyo siyimbangela ehamba phambili yokufa emhlabeni wonke, sibala ukufa kwabantu abangaphezu kwezigidi eziyi-17 unyaka ngamunye. Njengoba inyama ebomvu iyingxenye eyinhloko yokudla kwabantu abaningi, umbuzo uphakama - ingabe kukhona ukuxhumana phakathi kokusetshenziswa kwenyama ebomvu nesifo senhliziyo? Le ndatshana ihlose ukuhlola ubufakazi besayensi bamanje futhi ihlole ukuxhumana okungaba khona phakathi kwalokhu kokubili. Sizocubungula izingxenye ezahlukahlukene zenyama ebomvu, njengamafutha agcwele kanye ne-heme iron, nokuthi zingathinta kanjani impilo yenhliziyo. Ukwengeza, sizoxoxa ngendima yenyama ebomvu ekudleni kwendabuko futhi siyiqhathanise namaphethini okusetshenziswa kwesimanje. Ekupheleni kwalesi sihloko, abafundi bazokuqonda kangcono ukuxhumana okungenzeka phakathi kokusetshenziswa kwenyama ebomvu nesifo senhliziyo futhi bahlonyiselwe ukwenza izinqumo ezinolwazi mayelana nemikhuba yabo yokudla.
Ucwaningo lukhombisa ukuhlobana okungenzeka phakathi kwenyama ebomvu nesifo senhliziyo.
Ucwaningo oluningi luye lwenziwa eminyakeni yamuva nje ukuhlola ukuxhumana okungenzeka phakathi kokusetshenziswa kwenyama ebomvu nesifo senhliziyo. Lezi zifundo zembule okutholakele okuthakazelisayo, okuphakamisa ukuhlobana okungenzeka phakathi kwalokhu kokubili. Isibonelo, ucwaningo olwanyatheliswa kuyi-American Journal of Clinical Nutrition lwathola ukuthi abantu abadla inani eliphakeme lenyama ebomvu babesengozini enkulu yokuba nezifo zenhliziyo, kuhlanganise nesifo senhliziyo. Olunye ucwaningo kuyi-European Heart Journal lubone ukuhlobana okuhle phakathi kokudla inyama ebomvu kanye nesigameko sokwehluleka kwenhliziyo. Nakuba lokhu okutholakele kungasunguli ubudlelwano obuqondile bembangela-nomphumela, kugqamisa isidingo socwaningo olwengeziwe kanye nendlela yokuqapha mayelana nokudliwa kwenyama ebomvu, ikakhulukazi kubantu abasengozini yesifo senhliziyo. Kubalulekile ukuthi abantu bahlale benolwazi mayelana nocwaningo lwakamuva ukuze benze izinqumo zokudla ezinolwazi ezihambisana nezinjongo zabo zempilo yenhliziyo nemithambo yegazi.
Ukusetshenziswa okuphezulu kungase kwenyuse ingozi
Ukusetshenziswa kakhulu kwenyama ebomvu kuye kwahlotshaniswa njalo nengozi eyengeziwe yokuba nezimo ezihlukahlukene zempilo, kuhlanganise nesifo senhliziyo. Nakuba izindlela eziqondile zalesi sixhumanisi zingaqondwa ngokugcwele, izincazelo ezimbalwa ezizwakalayo ziye zahlongozwa. Inyama ebomvu ivame ukuba namafutha agcwele, okukhonjiswe ukuthi akhuphula amazinga e-cholesterol ye-LDL, evame ukubizwa ngokuthi i-cholesterol “embi”, okuholela ekwakhekeni kwe-plaque emithanjeni. Ukwengeza, izindlela zokupheka ezifana nokugcoba noma ukuthosa kungakhiqiza izinhlanganisela eziyingozi ezingase zibe nomthelela ekuvuvukeni nasekucindezelekeni kwe-oxidative, kokubili okudlala indima ekuthuthukiseni isifo senhliziyo. Kubalulekile ukuthi abantu baqaphele ukudla kwabo inyama ebomvu futhi bacabangele ezinye izindlela ezinempilo, njengamaphrotheni angenawo amandla, ukuze banciphise izingozi ezingaba khona futhi bakhuthaze impilo yenhliziyo.
Inyama egayiwe ingase ibe yingozi
Ukudliwa kwenyama egayiwe sekuphakamise ukukhathazeka mayelana nobungozi obungase bube khona empilweni yabantu. Inyama egayiwe, njengamasoseji, ama-hot dog, nenyama edliwayo, ibhekana nezinqubo ezihlukahlukene zokulondoloza nokuthuthukisa ukunambitheka okuvame ukuhlanganisa ukufakwa kwamakhemikhali, usawoti, nezivimbelakuvunda. Lezi zindlela zokucubungula ziye zaxhunyaniswa nengozi eyengeziwe yezimo ezithile zempilo, kuhlanganise nesifo senhliziyo. Ukudla okuphezulu kwenyama egayiwe kuye kwahlotshaniswa namazinga aphezulu e-sodium kanye namafutha agcwele, kokubili okuyizici ezaziwayo zengozi yezinkinga zenhliziyo. Ukwengeza, ukuba khona kwama-nitrate nama-nitrites, avame ukusetshenziswa njengezilondolozi enyameni egayiwe, kuye kwahlotshaniswa nengozi eyengeziwe yomdlavuza othile. Ngenxa yalokho, kuyatuseka ukuba uqaphele lapho udla inyama egayiwe futhi ucabangele ezinye izindlela ezinempilo ukuze ulondoloze impilo yenhliziyo nemithambo yegazi.
Amafutha asuthisiwe angaba yicala
Nakuba ukugxilwa kwenyama egayiwe kanye nomthelela wayo omubi empilweni yenhliziyo kubhalwe kahle, kubalulekile ukucabangela indima yamafutha agcwele njengento engaba yicala. Amafutha agcwele, avame ukutholakala ekudleni okufana nenyama ebomvu nemikhiqizo yobisi enamafutha agcwele, sekuyisikhathi eside ehlotshaniswa nengozi eyengeziwe yesifo senhliziyo. Lawa mafutha angakhuphula amazinga e-LDL cholesterol, eyaziwa nangokuthi i-cholesterol "embi", egazini. Amazinga aphezulu e-cholesterol ye-LDL angaba nomthelela ekwakhiweni koqweqwe lwemithambo emithanjeni, okuholela ekugelezeni kwegazi okulinganiselwe kanye nengozi eyengeziwe yokuhlaselwa yinhliziyo nokushaywa unhlangothi. Ukuze ulondoloze inhliziyo enempilo, kubalulekile ukunciphisa ukusetshenziswa kwamafutha agcwele futhi ukhethe ezinye izindlela ezinempilo, njengemithombo yamaprotheni engenawo amandla, inhlanzi, namafutha ezitshalo. Ngokwenza izinqumo ezinengqondo futhi sihlanganise nokudla okulinganiselayo, singanciphisa izingozi ezingaba khona ezihlobene namafutha agcwele futhi sikhuthaze inhlalakahle yenhliziyo nemithambo yegazi.
Ukunciphisa ukudla kungase kube yinzuzo
Esimweni sokusetshenziswa kwenyama ebomvu kanye nokuxhumanisa okungenzeka nesifo senhliziyo, kufanelekile ukucabangela izinzuzo ezingaba khona zokunciphisa ukudla. Ucwaningo lubonisa ukuthi ukusetshenziswa ngokweqile kwenyama ebomvu, ikakhulukazi uma kunamafutha agcwele, kungase kwandise ingozi yokuba nezimo zenhliziyo nemithambo yegazi. Ngakho-ke, ukwamukela indlela elinganiselayo nokulinganisela inani lenyama ebomvu edliwa ekudleni komuntu kungase kube nomthelela omuhle empilweni yenhliziyo. Ngokuhlanganisa amaprotheni asekelwe ezitshalweni ahlukahlukene, njengemifino, amantongomane, ne-tofu, abantu basengakwazi ukuthola imisoco ebalulekile kuyilapho benciphisa ukuthembela kwabo enyameni ebomvu. Ukwengeza, ukuhlanganisa izinhlanzi eziningi, izinkukhu, nokusikeka kwenyama engaphekiwe kunganikeza enye imithombo yamaprotheni aphansi ngamafutha agcwele. Ekugcineni, ukukhetha ukudla okunolwazi nokulwela ukudla okugcwele, okuhlukahlukene kungaba nomthelela emiphumeleni engcono yenhliziyo nemithambo yegazi kanye nempilo yonke.
Ukhiye wokulinganisela wempilo yenhliziyo
Ukugcina ukulinganisela ekukhethweni kokudla kuyisihluthulelo sokuthuthukisa impilo yenhliziyo. Nakuba kunocwaningo oluqhubekayo oluhlola ukuxhumana okungenzeka phakathi kokusetshenziswa kwenyama ebomvu nesifo senhliziyo, kubalulekile ukuqaphela ukuthi akukho ukudla okukodwa kuphela okunquma impilo yonke yenhliziyo nemithambo yegazi. Kunalokho, kufanele kugcizelelwe ekwamukeleni indlela elinganiselayo ehlanganisa izinhlobonhlobo zokudla okunomsoco. Lokhu kungahlanganisa ukufaka izithelo ezengeziwe, imifino, okusanhlamvu okuphelele, namaprotheni angenalutho ekudleni komuntu kuyilapho elinganisela ukudla kwenyama ebomvu. Ngokulinganisela nokugxila emaphethini okudla okujwayelekile, abantu ngabanye bangakwazi ukusekela impilo yabo yenhliziyo futhi banciphise ingozi yezimo zenhliziyo nemithambo yegazi. Ukuzivocavoca njalo, ukulawula amazinga okucindezeleka, nokugwema ukubhema nakho kuyisici esibalulekile sendlela yokuphila enempilo enempilo. Ngokusebenzisa indlela eyakhiwe kahle, umuntu ngamunye angagcina inhliziyo enempilo nenhlalakahle jikelele.
Ezinye izici zinendima ethile
Kubalulekile ukuvuma ukuthi nakuba ukukhetha kokudla kuyisici esibalulekile empilweni yenhliziyo, ezinye izici nazo zinendima. Izici zendlela yokuphila njengokuzivivinya umzimba, ukulawula ingcindezi, nokusebenzisa ugwayi kungaba nomthelela empilweni yenhliziyo ngaphandle kokudliwa kwenyama ebomvu. Ukuzivocavoca njalo akugcini nje ukuthuthukisa ukusebenza kwenhliziyo kodwa futhi kusiza ukugcina isisindo esinempilo futhi kunciphise ingozi yezifo ezingapheli. Izindlela eziphumelelayo zokulawula ukucindezeleka, njengokuzindla noma ukuhlanganyela ezintweni zokuzilibazisa, zingafaka isandla empilweni engcono yenhliziyo ngokunciphisa umthelela omubi wokucindezeleka emzimbeni. Ukwengeza, ukugwema ugwayi nokuchayeka ekubhemeni kukagwayi kubalulekile, njengoba ukubhema bekulokhu kuhlotshaniswa nengozi eyengeziwe yesifo senhliziyo. Ngokubheka isithombe esibanzi nokubhekana nalezi zici ezihlukahlukene, abantu ngabanye bangathatha indlela ephelele yokuthuthukisa impilo yenhliziyo yabo.
Ezinye izindlela ezisekelwe ezitshalweni zingasiza
Eminyakeni yamuva nje, kuye kwaba nesithakazelo esikhulayo kwezinye izindlela ezisekelwe esitshalweni njengendlela yokusekela impilo yenhliziyo. Lezi zindlela ezihlukile, ezinjengamaphrotheni asekelwe ezitshalweni nezinto ezithatha indawo yenyama, zinikeza inketho esebenzayo kubantu abafuna ukunciphisa ukudla kwabo inyama ebomvu. Izindlela ezihlukile ezisekelwe ezitshalweni ngokuvamile ziqukethe amazinga aphansi amafutha agcwele kanye ne-cholesterol, okuyizici ezaziwayo zengozi yesifo senhliziyo. Ukwengeza, acebile ku-fiber, ama-antioxidants, nezinye izakhi ezinenzuzo ezingakhuthaza impilo yenhliziyo nemithambo yegazi. Ukufaka lezi zindlela ezihlukile ekudleni komuntu kungase kunikeze indlela yokunciphisa ukusetshenziswa kwenyama ebomvu iyonke ngaphandle kokunciphisa ukunambitheka noma inani lokudla okunempilo. Ngaphezu kwalokho, izinketho ezisekelwe ezitshalweni zinikeza indlela esimeme futhi enobungani bemvelo ekudleni. Ngokuhlola lezi zindlela ezihlukile, abantu bangashintsha imithombo yabo yamaprotheni futhi babambe iqhaza ekuthuthukiseni impilo yenhliziyo.
Xhumana nochwepheshe bezempilo kuqala
Ukuqinisekisa isiqondiso esinembe kakhulu nesiqondene nomuntu siqu mayelana nokuxhumana phakathi kokusetshenziswa kwenyama ebomvu nesifo senhliziyo, kubalulekile ukubonana nochwepheshe bezempilo. Banolwazi nobuchwepheshe bokuhlola isimo sakho sezempilo ngasinye, okuhlanganisa noma yiziphi izimo ezikhona ngaphambili noma izici eziyingozi ezingase zibe nomthelela nomthelela wenyama ebomvu empilweni yenhliziyo. Uchwepheshe wezokunakekelwa kwempilo angakunikeza izincomo nezeluleko ezihambisanayo ngokusekelwe ezidingweni zakho ezithile kanye nemigomo. Bangaphinde bakuqondise ekudaleni ukudla okunomsoco futhi olinganiselayo okucabangela izidingo zakho zokudla okunomsoco kuyilapho unciphisa izingozi ezingaba khona. Ukubonana nochwepheshe bezokunakekelwa kwempilo kuyisinyathelo esibalulekile ekwenzeni izinqumo ezinolwazi mayelana nokudla kwakho kanye nokuthuthukisa impilo engcono yenhliziyo.
Sengiphetha, nakuba kunobunye ubufakazi obusikisela ukuhlobana phakathi kokusetshenziswa kwenyama ebomvu kanye nengozi eyengeziwe yesifo senhliziyo, kubalulekile ukucabangela zonke izici zokudla komuntu nendlela yokuphila uma kuziwa empilweni yenhliziyo. Ukulinganisela nokulinganisela kuyisihluthulelo, futhi ukubonisana nochwepheshe bezokunakekelwa kwezempilo kuhlala kunconywa ngaphambi kokwenza noma yiziphi izinguquko ezibalulekile ekudleni komuntu. Ucwaningo ngalesi sihloko lusaqhubeka, futhi kubalulekile ukuthi uhlale unolwazi futhi wenze izinqumo ezinolwazi ngempilo yomuntu.
FAQ
Yibuphi ubufakazi besayensi obukhona bokusekela ukuxhumana phakathi kokusetshenziswa kwenyama ebomvu kanye nengozi eyengeziwe yesifo senhliziyo?
Ucwaningo oluningi luye lwabonisa ukuhlobana phakathi kokusetshenziswa kwenyama ebomvu ephezulu kanye nengozi eyengeziwe yesifo senhliziyo. Inyama ebomvu igcwele amafutha agcwele, i-cholesterol, ne-heme iron, konke okungaba nomthelela ezinkingeni zenhliziyo nemithambo yegazi. Ukwengeza, inqubo yokupheka inyama ebomvu emazingeni okushisa aphezulu ingakhiqiza izinhlanganisela ezingase zibe yingozi empilweni yenhliziyo. Sekukonke, ubufakazi besayensi buphakamisa ukuthi ukunciphisa ukudla kwenyama ebomvu nokukhetha imithombo yamaprotheni athambile kungasiza ukunciphisa ingozi yesifo senhliziyo.
Ingabe zikhona izinhlobo ezithile zenyama ebomvu (isb. egayiwe uma iqhathaniswa nengalungiswanga) ehlobene kakhulu nobungozi besifo senhliziyo?
Inyama ebomvu egayiwe, efana nobhekeni, izinja ezishisayo, kanye nenyama yedeli, inobudlelwane obunamandla nobungozi besifo senhliziyo uma kuqhathaniswa nenyama ebomvu engacutshungulwanga njengenyama yenkomo entsha, ingulube, noma iwundlu. Lokhu kubangelwa ngokuyinhloko amazinga aphezulu amafutha agcwele, i-sodium, nezivimbelakuvunda enyameni egayiwe, okuxhunyaniswa nengozi eyengeziwe yezifo zenhliziyo nemithambo yegazi. Ukudla inyama ebomvu engacutshungulwanga ngokulinganisela njengengxenye yokudla okunomsoco kungase kungabi yingozi enkulu empilweni yenhliziyo njengokudla inyama ebomvu egayiwe.
Ukusetshenziswa kwenyama ebomvu kubathinta kanjani ezinye izici eziyingozi zesifo senhliziyo, njengamazinga e-cholesterol nomfutho wegazi?
Ukusetshenziswa kwenyama ebomvu kuye kwaxhunyaniswa namazinga aphezulu e-cholesterol nokwanda komfutho wegazi, kokubili okuyizici ezibalulekile ezibangela isifo senhliziyo. Inyama ebomvu igcwele amafutha agcwele kanye ne-cholesterol ekudleni, okungaba nomthelela emazingeni aphezulu e-LDL cholesterol futhi kwandise ingozi ye-atherosclerosis. Ukwengeza, okuqukethwe okuphezulu kwe-sodium emikhiqizweni yenyama ebomvu ecutshunguliwe kungaholela emazingeni aphezulu omfutho wegazi. Ukuze unciphise ingozi yesifo senhliziyo, kutuswa ukuba unciphise ukudla inyama ebomvu futhi ukhethe imithombo yamaprotheni engenamandla njengezinkukhu, inhlanzi, ubhontshisi namantongomane.
Ingabe zikhona izinzuzo ezingaba khona ngokudla inyama ebomvu ngokusesilinganisweni ukuze ube nempilo yenhliziyo, noma ingabe kungcono ukuyigwema ngokuphelele?
Ukudla inyama ebomvu ngokulinganisela kunganikeza izakhi ezibalulekile njengensimbi namaprotheni, kodwa ukusetshenziswa ngokweqile kuye kwahlotshaniswa nengozi eyengeziwe yesifo senhliziyo. Ukukhetha ukusikeka okuncane, ukukhawulela osayizi bezingxenye, nokulinganisa namaprotheni ezitshalo kungasiza ukunciphisa izingozi ngenkathi usajabulela inyama ebomvu ngezikhathi ezithile. Kodwa-ke, sekukonke, ukudla okucebile ngezithelo, imifino, okusanhlamvu okuphelele, namaprotheni angenalutho kuyanconywa empilweni yenhliziyo, ngakho-ke kungcono ukufaka inyama ebomvu kancane futhi ubeke phambili eminye imithombo yemisoco ukuze ube nenhlalakahle jikelele.
Yiziphi ezinye izindlela zokudla ezinganconywa kubantu abafuna ukunciphisa ukudla kwabo inyama ebomvu futhi behlise ingozi yesifo senhliziyo?
Abantu abafuna ukunciphisa ukudla kwenyama ebomvu kanye nokunciphisa ingozi yesifo senhliziyo bangahlanganisa amaprotheni amaningi asekelwe ezitshalweni njengobhontshisi, udali, i-tofu, kanye ne-tempeh ekudleni kwabo. Izinhlanzi, izinkukhu, kanye nenyama enciphile kungaba ezinye izindlela ezinhle. Ukwengeza, ukugxila kokusanhlamvu, izithelo, imifino, amantongomane, nembewu kungasiza ekulondolozeni ukudla okulinganiselayo nokunempilo. Ukuhlola amakhambi, izinongo, namafutha anempilo njengamafutha omnqumo kungengeza ukunambitheka ekudleni ngaphandle kokuthembela enyameni ebomvu. Ekugcineni, ukudla okuhlukahlukene nokulinganisela okucebile ekudleni okusekelwe ezitshalweni kungasekela impilo yenhliziyo kanye nokuphila kahle.
