Emphakathini wanamuhla, ukusetshenziswa kwenyama sekuphenduke inkambiso yamasiko kanye nokuyisisekelo ekudleni okuningi. Kusukela kumaketanga okudla okusheshayo kuya ezindaweni zokudlela ezihamba phambili, inyama ivame ukuba yinkanyezi yombukiso. Kodwa-ke, njengoba ukwanda kwabantu abakhathalela impilo kanye nokuthandwa okwandayo kokudla okusekelwe ezitshalweni, abaningi sebeqala ukungabaza imiphumela yokusebenzisa inyama ngokweqile empilweni yethu. Nakuba inyama ingase ibe umthombo wamaprotheni nezakhi ezibalulekile, ucwaningo luye lwabonisa ukuthi ukudla kakhulu kungaba nomthelela omubi enhlalakahleni yethu. Kulesi sihloko, sizocubungula izingozi zezempilo ezihlobene nokusetshenziswa kwenyama ngokweqile futhi sihlole ukuthi kungani abantu bengaphumelela ngaphandle kwayo. Ngokuhlola kokubili imiphumela engokomzimba neyemvelo, sizothola ukubaluleka kokulinganisela nokulinganisela ekudleni kwethu. Njengoba sizulazula ezinkingeni zemboni yenyama kanye nomzimba womuntu, kubalulekile ukukhuluma nalesi sihloko ngomqondo ovulekile kanye nelensi ebucayi. Ake sembule iqiniso ngokudliwa kwenyama kanye nomthelela wayo empilweni yethu nasemhlabeni osizungezile.
Ukusetshenziswa kwenyama okuhlobene nezifo ezingapheli.
Ucwaningo oluningi lwesayensi lunikeze ubufakazi obuqand’ ikhanda bokuthi ukusetshenziswa kwenyama ngokweqile kuhlobene nengozi eyengeziwe yokuba nezifo ezingelapheki. Ucwaningo luye lwabonisa ukuthi ukudla okunenyama ebomvu negayiwe kungabangela kakhulu ukuthuthukiswa kwezimo ezifana nesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, kanye nezinhlobo ezithile zomdlavuza. Amazinga aphezulu wamafutha agcwele kanye ne-cholesterol etholakala enyameni, ikakhulukazi izinhlobo ezibomvu nezigayiwe, angaba nomthelela ekuqoqweni kwe-plaque emithanjeni, okuholela ku-atherosclerosis kanye nengozi eyengeziwe yesifo senhliziyo. Ukwengeza, izinhlanganisela ezakhiwe ngesikhathi sokupheka inyama, njenge-heterocyclic amines nama-polycyclic aromatics hydrocarbons, ziye zahlotshaniswa nengozi eyengeziwe yomdlavuza, ikakhulukazi umdlavuza we-colorectal. Lokhu okutholakele kuqokomisa ukubaluleka kokuhlola ezinye izindlela zokudla kanye nokunciphisa ukusetshenziswa kwenyama ukukhuthaza impilo yesikhathi eside nokuvimbela ukuqala kwezifo ezingapheli.
Impilo yenhliziyo ethintwa inyama.
Ngenxa yezingozi ezishiwo ngenhla zezempilo ezihlobene nokusetshenziswa kwenyama ngokweqile, kubalulekile ukucabangela umthelela ongaba nawo empilweni yenhliziyo. Ucwaningo luye lwabonisa ubudlelwano obuqondile phakathi kokudla okuphezulu kwenyama kanye nengozi eyengeziwe yezifo zenhliziyo nemithambo yegazi, okuhlanganisa ukuhlaselwa yinhliziyo nokushaywa unhlangothi. Amafutha agcwele akhona enyameni angakhuphula amazinga e-LDL cholesterol, ngokuvamile aziwa ngokuthi i-cholesterol “embi”, okungaholela ekuqongeleleni koqweqwe lwemithambo emithanjeni, okuholela ekwakhiweni kwe-atherosclerosis. Ngaphezu kwalokho, inyama egayiwe, njengamasoseji nobhekeni, ngokuvamile iqukethe amazinga aphezulu e-sodium, engase ibe nomthelela ekwenyukeni komfutho wegazi, enye ingozi yesifo senhliziyo. Ngakho-ke, ukwamukela ukudla okunciphisa ukusetshenziswa kwenyama futhi kufake ezinye izindlela ezisekelwe ezitshalweni eziningi kungabamba iqhaza elibalulekile ekugcineni inhliziyo enempilo nokuphila kahle jikelele.
Ukwanda kwengozi yomdlavuza ngenyama.
Ucwaningo oluningi luye lwabonisa ukuxhumana phakathi kokusetshenziswa kwenyama ngokweqile kanye nengozi eyengeziwe yomdlavuza. I-World Health Organization's International Agency for Research on Cancer (IARC) ihlukanise inyama egayiwe njenge-carcinogens yeQembu 1, okusho ukuthi inobufakazi obuqinile bokudala umdlavuza kubantu. Ukusetshenziswa kwenyama egayiwe, njengezinja ezishisayo, ubhekeni, kanye nenyama yedeli, kuhlotshaniswa nengozi ephakeme yomdlavuza wekoloni. Ukwengeza, inyama ebomvu, okuhlanganisa eyenkomo, ingulube, newundlu, ifakwe kusigaba se-Group 2A carcinogens, okuphakamisa ukuthi kungenzeka ukuthi i-carcinogenic kubantu. Amazinga aphezulu e-heme iron, i-N-nitroso compounds, nama-heterocyclic amines atholakala enyameni aye athinteka ekukhuthazeni ukuthuthukiswa kwezinhlobo ezihlukahlukene zomdlavuza, kuhlanganise nomdlavuza we-colorectal, pancreatic, kanye ne-prostate. Ngakho-ke, abantu abanciphisa ukudla kwabo inyama futhi bagxile ekudleni okusekelwe ezitshalweni banganciphisa ingozi yokuba nomdlavuza futhi bakhuthaze imiphumela engcono yezempilo yesikhathi eside.
Umthelela ohlelweni lokugaya ukudla.
Ukusetshenziswa kwenani eliningi lenyama kungaba nomthelela omubi ohlelweni lokugaya ukudla. Inyama ngokuvamile inamafutha agcwele, okungase kube nomthelela ekwakhiweni kokuphazamiseka kokugaya ukudla njenge-gastroesophageal reflux disease (GERD) kanye nesifo samathumbu esicasulayo (IBS). Lezi zimo zingabangela izimpawu ezifana nesilungulela, ubuhlungu besisu, noshintsho ekunyakazeni kwamathumbu. Ngaphezu kwalokho, okuqukethwe kwamaprotheni amaningi enyameni kudinga i-asidi yesisu eyengeziwe ukuze kugaywe ukudla, okungaholela ekubeni ne-acid reflux kanye nezimpawu ezimbi kakhulu ze-GERD. Ukwengeza, ukuntuleka kwe-fiber yokudla enyameni kungabangela ukuqunjelwa futhi kuvimbele ukugaya okufanele. Ngokuphambene, ukwamukela ukudla okusekelwe ezitshalweni okucebile ngezithelo, imifino, nokusanhlamvu kunganikeza i-fibre edingekayo kanye nezakhamzimba ukusekela isimiso esinempilo sokugaya ukudla.
Amazinga aphezulu e-cholesterol enyama.
Ukusetshenziswa ngokweqile kwenyama nakho kungaba nomthelela emazingeni aphezulu e-cholesterol, okwandisa ingozi yezifo zenhliziyo nemithambo yegazi. Inyama, ikakhulukazi inyama ebomvu kanye nenyama egayiwe, kwaziwa ukuthi igcwele amafutha agcwele kanye nama-trans. Lawa mafutha angenampilo angakhuphula amazinga e-low-density lipoprotein (LDL) cholesterol, evame ukubizwa ngokuthi i-cholesterol "embi". Amazinga aphezulu e-cholesterol ye-LDL angaholela ekwakhekeni kwe-plaque emithanjeni, kuvimbele ukugeleza kwegazi futhi kwandise amathuba okuhlaselwa yinhliziyo nokushaywa unhlangothi. Ngokuphambene, ezinye izindlela ezisekelwe ezitshalweni ezifana nemifino, amantongomane, nembewu zinikeza imithombo enempilo yamaprotheni ngaphandle kokuhambisana namazinga aphezulu wamafutha agcwele, okwenza kube ukukhetha okunempilo kakhudlwana.
Amathuba okuba noshevu wokudla.
Ukudla inyama eningi ngokweqile kubangela ingozi yokuba noshevu ekudleni. Ukuphathwa, ukugcinwa, kanye nokulungiswa kwemikhiqizo yenyama kudinga ukulandelwa ngokuqinile kwemihlahlandlela yokuphepha kokudla ukuze kuncishiswe ubungozi bokungcoliswa amagciwane. Inyama, ikakhulukazi yenkukhu nenyama egayiwe, ingaba nama-bacterium ayingozi njenge-Salmonella, E. coli, ne-Campylobacter. Lawa mabhaktheriya angabangela ukugula okukhulu kwesisu, okuholela ezimpawu ezifana nesicanucanu, ukuhlanza, isifo sohudo, nobuhlungu besisu. Kwezinye izimo, ubuthi bokudla bungaba yingozi empilweni, ikakhulukazi kubantu abasengozini njengezingane, abesifazane abakhulelwe, kanye nabantu abanamasosha omzimba asengozini. Ngokunciphisa ukusetshenziswa kwenyama kanye nokugxila ezinhlobonhlobo zokudla okusekelwe ezitshalweni, abantu banganciphisa ukuchayeka kwabo emagciwaneni atholakala ekudleni futhi bavikele impilo yabo.
Umthelela wemvelo wokukhiqizwa kwenyama.
Ukukhiqizwa kwenyama kunemiphumela ephawulekayo yemvelo engeke ishaywe indiva. Omunye wemithelela ephawuleka kakhulu kwezemvelo yokukhiqizwa kwenyama ukusetshenziswa ngokweqile kwezinsiza. Ukufuya izilwane ukuze uthole inyama kudinga amanzi amaningi, umhlabathi nokudla. Kulinganiselwa ukuthi kuthatha cishe amalitha angu-1,800 amanzi ukukhiqiza ikhilogremu eyodwa yenyama yenkomo, uma kuqhathaniswa namalitha angaba ngu-39 wamanzi ngephawundi lemifino. Ukusetshenziswa kakhulu kwamanzi ekukhiqizeni inyama kunomthelela entuleni yamanzi, ikakhulukazi ezifundeni lapho imithombo yamanzi isivele ilinganiselwe. Ukwengeza, izindawo ezinkulu zomhlaba ziyagezwa ukuze kudliwe kuzo noma kutshalwe izitshalo zokudla, okuholela ekugawulweni kwamahlathi nokucekelwa phansi kwezindawo zokuhlala. Lokhu akugcini nje ngokuphazamisa imvelo kodwa kunomthelela ekushintsheni kwesimo sezulu njengoba izihlahla zinendima ebalulekile ekumunceni isikhutha. Imboni yemfuyo nayo ibambe iqhaza elikhulu ekukhiqizweni kwesisi esibamba ukushisa, kanti ezolimo zezilwane ziyingxenye enkulu yokukhishwa kwe-methane ne-nitrous oxide emhlabeni jikelele. Lamagesi abamba ukushisa anamandla anesandla ekuguqukeni kwesimo sezulu futhi andisa udaba oseluvele lucindezela lokufudumala kwembulunga yonke. Ngokucabangela ukukhathazeka kwemvelo okukhulayo, ukunciphisa ukusetshenziswa kwenyama noma ukwamukela ukudla okusekelwe ezitshalweni kunganciphisa kakhulu umthelela wemvelo wokukhiqizwa kwenyama futhi kube nomthelela ekusaseni elizinzile.
Izinzuzo zokudla okunomsoco zokudla okusekelwe ezitshalweni.
Izidlo ezisekelwe ezitshalweni zinikeza izinzuzo eziningi zokudla okunomsoco ezingaba nomthelela empilweni nasenhlalakahleni yonke. Lokhu kudla ngokuvamile kucebile ku-fiber, amavithamini, amaminerali, nama-antioxidants, abalulekile ekugcineni impilo enhle. Izithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, amantongomane kanye nembewu, okwenza isisekelo sokudla okusekelwe ezitshalweni, kunikeza izakhi eziningi ezisekela imisebenzi ehlukahlukene yomzimba. Isibonelo, okuqukethwe kwe-fiber ephezulu ekudleni okusekelwe ezitshalweni kukhuthaza ukugayeka kokudla okunempilo, kusiza ukulawula amazinga kashukela egazini , futhi kusiza ekulawuleni isisindo. Ukwengeza, ukudla okusekelwe ezitshalweni ngokuvamile kuphansi kumafutha agcwele kanye ne-cholesterol, okungasiza ukunciphisa ingozi yesifo senhliziyo futhi kuthuthukise impilo yenhliziyo. Ngaphezu kwalokho, ukudla okusekelwe ezitshalweni kuye kwahlotshaniswa nezinga eliphansi lezifo ezithile ezingalapheki, njengokukhuluphala, uhlobo lwesifo sikashukela sohlobo 2, nezinhlobo ezithile zomdlavuza. Sekukonke, ukufaka ukudla okuningi okusekelwe ezitshalweni ekudleni komuntu kunganikeza ingcebo yezinzuzo zomsoco futhi kusekele impilo yesikhathi eside.
Imithombo yamaprotheni esekelwe ezitshalweni.
Izidlo ezisekelwe ezitshalweni zingahlangabezana kalula nezidingo zamaprotheni zabantu ngaphandle kokuthembela enyameni noma emikhiqizweni yezilwane. Kunemithombo eminingi yamaprotheni esekelwe ezitshalweni enikeza inhlobonhlobo yama-amino acid abalulekile adingekayo ekusebenzeni kahle komzimba. Imifino enjengobhontshisi, udali, nophizi, iyimithombo emihle kakhulu yamaprotheni futhi ingafakwa ezitsheni ezihlukahlukene ezifana nesobho, izitshulu namasaladi. Okusanhlamvu okuphelele njenge-quinoa, irayisi elinsundu, ne-oatmeal nakho kunikeza inani elibalulekile lamaprotheni, okwenza kube ukukhetha okuhle kulabo abalandela ukudla okusekelwe ezitshalweni. Ukwengeza, amantongomane nembewu, njengama-alimondi, imbewu ye-chia, nembewu yethanga, akunikezi amaprotheni kuphela kodwa futhi namafutha anempilo nezinye izakhi ezibalulekile. I-tofu ne-tempeh, etholakala kubhontshisi wesoya, ayimithombo yamaprotheni esekelwe ezitshalweni eguquguqukayo engasetshenziswa ezinhlobonhlobo zokupheka. Ngokufaka le mithombo yamaprotheni esekelwe ezitshalweni ekudleni kwakho, ungakwazi ukuhlangabezana nezidingo zakho zamaphrotheni kalula kuyilapho ujabulela izinzuzo eziningi zezempilo ezihlobene nendlela yokuphila esekelwe ezitshalweni.
Izindlela eziqhubekayo nezinokuziphatha okuhle.
Lapho uhlola izingozi zezempilo ezihlobene nokusetshenziswa kwenyama ngokweqile, kubalulekile ukucabangela ezinye izindlela ezisimeme nezinokuziphatha okuhle. Ukwamukela ukudla okusekelwe ezitshalweni akuzuzisi impilo yomuntu kuphela kodwa futhi kunciphisa umthelela wemvelo wokulima kwezilwane. Ngokukhetha ezinye izindlela ezisimeme, njengamaprotheni asekelwe ezitshalweni, abantu ngabanye bangasiza ekunciphiseni ukugawulwa kwamahlathi, ukungcoliswa kwamanzi, kanye nokukhishwa kwesisi esibamba ukushisa okuhlobene nokukhiqizwa kwemfuyo. Ukwengeza, ukukhetha ezinye izindlela zokuziphatha kusekela inhlalakahle kanye nokuphathwa kobuntu kwezilwane, ukuhambisana nezimiso zozwelo kanye nokuthenga okuqaphelayo. Ukufaka ezinye izindlela ezisimeme nezilungile ekudleni kwethu akugcini nje ngokukhuthaza inhlalakahle yomuntu kodwa futhi kunomthelela ezinhlelweni ezinhle zomhlaba wethu kanye nezakhamuzi zawo.
Sengiphetha, ubufakazi busobala bokuthi ukusetshenziswa kwenyama ngokweqile kungaba nemiphumela elimazayo empilweni yethu. Kusukela ezingozini ezikhulayo zezifo ezingelapheki kuya emiphumeleni emibi emvelweni, kubalulekile ukucabangela imiphumela yezinketho zethu zokudla. Nokho, kubalulekile ukuqaphela ukuthi abantu bangaphila kahle ngaphandle kwenyama ekudleni kwabo. Ngokudla okuhlelwe kahle nokunokulinganisela okusekelwe ezitshalweni, sisakwazi ukuthola zonke izakhamzimba ezidingekayo ukuze sibe nempilo enempilo futhi eyanelisayo. Masiqhubeke sizifundise ngezinzuzo zokunciphisa ukudla kwethu inyama futhi senze ukukhetha okunengqondo kakhulu ngenxa yempilo yethu kanye neplanethi yethu.
FAQ
Yiziphi izingozi zempilo ezingaba khona ezihlobene nokudla inyama ngokweqile, futhi ziwuthinta kanjani umzimba womuntu?
Ukusetshenziswa kwenyama ngokweqile kungaholela ezingozini ezihlukahlukene zezempilo. Ukudla kakhulu inyama ebomvu negayiwe kuye kwaxhunyaniswa nengozi eyengeziwe yezifo zenhliziyo nemithambo yegazi, okuhlanganisa nesifo senhliziyo nesifo sohlangothi, ngenxa yamafutha agcwele agcwele kanye ne-cholesterol. Ukwengeza, ukusetshenziswa kwenyama ngokweqile kuye kwahlotshaniswa nengozi ephakeme yezinhlobo ezithile zomdlavuza, njengomdlavuza we-colorectal. Ngaphezu kwalokho, ukudla inyama eningi kungacindezela izinso futhi kwandise ingozi yezifo zezinso. Kubalulekile ukugcina ukudla okulinganiselayo okuhlanganisa ukudla okuhlukahlukene ukuze kuncishiswe lezi zingozi zezempilo futhi kukhuthaze inhlalakahle jikelele.
Ukudla inyama ngokweqile kunomthelela kanjani ekukhuleni kwezifo ezingelapheki njengesifo senhliziyo, isifo sikashukela, nezinhlobo ezithile zomdlavuza?
Ukudla inyama ngokweqile kunomthelela ekwandeni kwezifo ezingelapheki njengesifo senhliziyo, isifo sikashukela, nezinhlobo ezithile zomdlavuza ngenxa yezinto eziningi. Okokuqala, inyama ebomvu negayiwe igcwele amafutha agcwele kanye ne-cholesterol, okungaholela ekwakhekeni koqweqwe lwawo emithanjeni yegazi futhi kwandise ingozi yesifo senhliziyo. Ukwengeza, amazinga aphezulu e-heme iron kanye nama-nitrate atholakala kulezi zilwane aye axhunyaniswa nengozi eyengeziwe yomdlavuza othile, kuhlanganise nomdlavuza we-colorectal. Ngaphezu kwalokho, ukudla inyama eningi ngokweqile kungaholela ekukhuluphaleni nasekukhuluphaleni, okuyizici ezinkulu ezibeka engcupheni isifo sikashukela nezinye izifo ezingamahlalakhona.
Yimiphi eminye imithombo ehlukile yamaprotheni enganikeza izakhi ezidingekayo empilweni yomuntu, futhi iqhathaniswa kanjani nenyama ngokwenani lokudla okunempilo?
Eminye imithombo ehlukile yamaprotheni enganikeza imisoco edingekayo empilweni yomuntu ihlanganisa okusanhlamvu (njengobhontshisi nodali), tofu, tempeh, seitan, quinoa, amantongomane, nembewu. Le mithombo inganikeza inani elilinganayo lokudla okunempilo eliqhathaniswa nenyama. I-legumes ine-fiber eningi, i-iron, ne-folate, kuyilapho i-tofu ne-tempeh inothe nge-calcium ne-iron. I-Quinoa iyiphrotheni ephelele futhi iqukethe ama-amino acid abalulekile. Amantongomane nembewu kunikeza amafutha anempilo kanye nemisoco eyengeziwe. Nakuba inyama iwumthombo omuhle wamaprotheni, lezi zindlela ezihlukile zinganikeza izinketho ezihlukahlukene futhi ezinomsoco kubantu abalandela izintandokazi ezihlukahlukene zokudla noma imikhawulo.
Ingabe ukudla kwemifino noma imifino kunganikeza zonke izakhamzimba ezibalulekile ezidingekayo empilweni yomuntu, futhi yiziphi ezinye izinselelo ezingaba khona noma ukucatshangelwa kwabantu abakhetha ukuyiqeda noma ukunciphisa ukusetshenziswa kwenyama?
Yebo, ukudla kwemifino noma i-vegan kunganikeza zonke izakhamzimba ezibalulekile ezidingekayo empilweni yomuntu. Nokho, abantu kudingeka baqaphele izakhi ezithile ezingase zintuleke, njengovithamini B12, okusansimbi, i-calcium, ama-omega-3 fatty acids, namaprotheni. Ama-Vegans angase adinge ukwengeza uvithamini B12 futhi aqinisekise ukwamukelwa okwanele kwemithombo esekelwe ezitshalweni yensimbi, i-calcium, ne-omega-3s. Ukwengeza, kufanele bagxile ekudleni amaprotheni asekelwe esitshalweni ukuze bahlangabezane nezidingo zabo. Kubalulekile futhi ukuhlela ukudla ngokucophelela ukuze uqinisekise ukudla okunomsoco. Sekukonke, ngokuhlela kahle kanye nemfundo, ukudla kwemifino noma i-vegan kungaba okunomsoco okwanele.
Iyini imiphumela yemvelo yokusetshenziswa kwenyama ngokweqile, futhi ukunciphisa ukusetshenziswa kwenyama kungaba nomthelela kanjani ekusimameni nasekulondolozeni imizamo yokonga?
Ukusetshenziswa kwenyama ngokweqile kunemiphumela ephawulekayo yemvelo. Imboni yemfuyo inesandla esikhulu ekukhiqizweni kwesisi esibamba ukushisa, ukugawulwa kwamahlathi kanye nokungcoliswa kwamanzi. Kudinga futhi inani elikhulu lomhlabathi, amanzi, nezinsiza zokudla. Ngokunciphisa ukusetshenziswa kwenyama, singaba neqhaza ekusimameni nasemizameni yokonga. Izidlo ezisekelwe ezitshalweni zinendawo ephansi yemvelo, njengoba zidinga umhlabathi omncane, amanzi, namandla. Lokhu kwehliswa kokusetshenziswa kwenyama kungasiza ekwehliseni ukuguquguquka kwesimo sezulu, ukuvikela ukuhlukahluka kwemvelo, ukonga imithombo yamanzi, nokunciphisa ukugawulwa kwamahlathi. Ukwamukela ukudla okusekelwe ezitshalweni kungadlala indima ebalulekile ekukhuthazeni ikusasa elisimeme nelinobungani kwemvelo.