Umdlavuza uyimbangela ehamba phambili yokufa emhlabeni wonke futhi amathuba okuthola lesi sifo athonywa yizici ezahlukahlukene ezifaka phakathi izakhi zofuzo, indlela yokuphila, kanye nezici zemvelo. Nakuba kunezifundo eziningi kanye nezihloko zocwaningo mayelana nomthelela wokudla engcupheni yomdlavuza, ukuxhumana phakathi kokusetshenziswa kwenyama nezinhlobo ezithile zomdlavuza, ikakhulukazi umdlavuza wamathumbu amakhulu, kube yindaba ethakazelisa kakhulu futhi ekhathazayo. Ukudla inyama kube yingxenye ebalulekile yokudla kwabantu amakhulu eminyaka, kunikeza izakhamzimba ezibalulekile njengeprotheni, insimbi, kanye nevithamini B12. Kodwa-ke, eminyakeni yamuva nje, ukudla inyama ebomvu necutshungulwe ngokweqile kuye kwaphakamisa ukukhathazeka mayelana nendima yayo engaba khona ekuthuthukisweni kwezinhlobo ezahlukene zomdlavuza. Lesi sihloko sizohlola ucwaningo lwamanje kanye nobufakazi obuzungeze ukuxhumana phakathi kokusetshenziswa kwenyama nomdlavuza wamathumbu amakhulu, siqokomise izici ezingaba yingozi futhi sixoxe ngezindlela ezingaba khona ezihilelekile kulokhu kuhlobana. Ngokuqonda ukuxhumana phakathi kokusetshenziswa kwenyama nomdlavuza othile, singenza izinqumo zokudla ezinolwazi futhi mhlawumbe sinciphise ingozi yethu yokuthola lesi sifo esibulalayo.
Inyama ebomvu ihlotshaniswa nomdlavuza wamathumbu amakhulu
Izifundo zocwaningo zibonise njalo ubudlelwano obubalulekile phakathi kokudla inyama ebomvu kanye nengozi eyengeziwe yokuba nomdlavuza wamathumbu amakhulu. Nakuba inyama ebomvu ingumthombo omuhle wezakhamzimba ezifana namaprotheni, insimbi, kanye ne-vithamini B12, okuqukethwe kwayo okuphezulu kwe-heme iron namafutha agcwele kungasiza ekwakhiweni kwamangqamuzana anomdlavuza emathunjini amakhulu. Inqubo yokupheka inyama ebomvu emazingeni okushisa aphezulu, njengokuyosa noma ukuthosa, ingakhiqiza futhi amakhemikhali abangela umdlavuza, okunezela engcupheni. Ukuze kuncishiswe amathuba okuba nomdlavuza wamathumbu amakhulu, kunconywa ukunciphisa ukusetshenziswa kwenyama ebomvu bese ukhetha ezinye izindlela ezinempilo njengenkukhu engenamafutha amaningi, inhlanzi, kanye namaprotheni asekelwe ezitshalweni. Ngaphezu kwalokho, ukwamukela ukudla okulinganiselayo okucebile ngezithelo, imifino, okusanhlamvu okuphelele, kanye nokuzivocavoca umzimba njalo kungadlala indima ebalulekile ekunciphiseni ingozi yomdlavuza wamathumbu amakhulu okuhambisana nokudla inyama ebomvu.
Inyama ecutshunguliwe yandisa izici eziyingozi
Ukudla inyama ecutshunguliwe kuye kwahlotshaniswa nengozi eyengeziwe yomdlavuza othile, njengomdlavuza we-colorectal. Inyama ecutshunguliwe ibhekisela enyameni eguquliwe ngezinqubo ezifana nokwelapha, ukubhema, noma ukufaka izithasiselo. Lezi nyama zivame ukuqukethe amazinga aphezulu e-sodium, ama-nitrate, nezinye izithasiselo ezingaba negalelo ekuthuthukisweni kwamaseli anomdlavuza. Ngaphezu kwalokho, izindlela zokupheka ezisetshenziswa enyameni ecutshunguliwe, njengokuthosa noma ukuyosa emazingeni okushisa aphezulu, zingakhiqiza amakhemikhali ayingozi njenge-heterocyclic amines kanye ne-polycyclic aromatic hydrocarbons, eziye zahlotshaniswa nengozi eyengeziwe yomdlavuza. Ngakho-ke, kuyalulekwa ukunciphisa ukusetshenziswa kwenyama ecutshunguliwe futhi ugxile ekufakeni ezinye izindlela ezintsha, ezingacutshunguliwe ekudleni komuntu ukuze unciphise izici ezingaba yingozi ezihlobene nale mikhiqizo.
Ukusetshenziswa kakhulu kuhlotshaniswa nomdlavuza webele
Kubalulekile ukuqaphela ukuthi ukusetshenziswa kakhulu kwemikhiqizo ethile yokudla kuye kwahlotshaniswa nengozi eyengeziwe yomdlavuza webele. Izifundo eziningi zibonise ubudlelwano obungaba khona phakathi kokudla kakhulu inyama ebomvu neyosiwe kanye nengozi ephezulu yokuba nomdlavuza webele. Lezi nyama ziqukethe izinto ezifana namafutha agcwele, i-heme iron, kanye nama-heterocyclic amine, okuye kwabonakala njengezinto ezingaba nomthelela ekuthuthukisweni nasekuqhubekeni kwamaseli omdlavuza. Ngaphezu kwalokho, okuqukethwe kwamafutha amaningi kulezi nyama kungaholela emazingeni aphezulu e-estrogen, i-hormone ehlotshaniswa nokukhula komdlavuza webele. Ukuze kuncishiswe lezi zingozi, abantu bakhuthazwa ukuba balinganisele ekudleni kwabo inyama ebomvu neyosiwe futhi babeke phambili ukudla okulinganiselayo okucebile ngezithelo, imifino, okusanhlamvu okuphelele, kanye nemithombo yamaprotheni angenamafutha. Kubalulekile ukubonisana nochwepheshe bezempilo ukuze uthole izincomo zokudla ezenzelwe wena kanye nokucabangela umthelela wokudla empilweni yesikhathi eside kanye nokuvimbela umdlavuza.
Inyama eyosiwe noma ebhemayo yandisa ingozi
Izifundo eziningi ziphakamise nokuxhumana okungenzeka phakathi kokusetshenziswa kwenyama eyosiwe noma ebhemayo kanye nengozi eyengeziwe yomdlavuza othile. Uma inyama iphekwa emazingeni okushisa aphezulu, njengokuyosa noma ukubhema, ingakhiqiza amakhemikhali ayingozi aziwa ngokuthi ama-polycyclic aromatic hydrocarbons (ama-PAH) kanye nama-heterocyclic amines (ama-HCA). Lawa makhemikhali aboniswe ukuthi anezakhiwo ezibangela umdlavuza futhi angasiza ekuthuthukisweni kwamaseli omdlavuza emzimbeni. Ngaphezu kwalokho, ukwakheka kwezindawo ezishisiwe noma ezishisiwe enyameni ngesikhathi sokupheka kungandisa amazinga ala makhemikhali ayingozi. Ukuze kuncishiswe ingozi engaba khona, kunconywa ukunciphisa ukusetshenziswa kwenyama eyosiwe noma ebhemayo bese ukhetha izindlela zokupheka ezinempilo njengokubhaka, ukubilisa, noma ukufutha. Ngaphezu kwalokho, ukushada inyama kusengaphambili ngamakhambi, izinongo, noma izithako ezine-asidi njengojusi kalamula kungasiza ekunciphiseni ukwakheka kwala makhemikhali abangela umdlavuza. Kubalulekile ukucabangela lezi zici nokwenza izinqumo zokudla ezinolwazi ukuze kuthuthukiswe impilo nenhlalakahle yesikhathi eside.
Inyama eyomisiwe ine-nitrate ebanga umdlavuza
Nakuba kwaziwa kahle ukuthi inyama ecutshunguliwe, okuhlanganisa nenyama ecutshunguliwe, iqukethe ama-nitrate abangela umdlavuza, kubalulekile ukuqonda izingozi ezingaba khona ezihlobene nokusetshenziswa kwayo. Inyama ecutshunguliwe idlula enkambisweni yokulondolozwa lapho kufakwa khona ama-nitrate noma ama-nitrite ukuze kuthuthukiswe ukunambitheka futhi kuvinjelwe ukukhula kwamagciwane. Kodwa-ke, ngesikhathi sokupheka noma ukugaya, lawa ma-compounds angakha ama-nitrosamine, ahlotshaniswa nengozi eyengeziwe yomdlavuza. Izifundo zibonise ukuthi ukusetshenziswa njalo kwenyama ecutshunguliwe, njengebhekoni, amasoseji, kanye nenyama ye-deli, kungasiza ekuthuthukisweni komdlavuza othile, ikakhulukazi umdlavuza we-colorectal. Ukuze kuncishiswe izingozi zempilo ezingaba khona, kuyalulekwa ukunciphisa ukudla kwenyama ecutshunguliwe bese ukhetha ezinye izindlela ezintsha, ezingacutshunguliwe noma nini lapho kungenzeka. Ngaphezu kwalokho, ukufaka ukudla okulinganiselayo okucebile ngezithelo, imifino, kanye nemithombo yamaprotheni angenamafutha kunganciphisa kakhulu ingozi yomdlavuza futhi kukhuthaze impilo yonke kanye nenhlalakahle.
Ukudla okusekelwe ezitshalweni kunganciphisa ingozi
Ucwaningo olukhulayo lubonisa ukuthi ukwamukela ukudla okusekelwe ezitshalweni kunganciphisa ingozi yomdlavuza othile, njengomdlavuza wamathumbu amakhulu. Ukudla okusekelwe ezitshalweni kuvame ukucebile ngezithelo, imifino, okusanhlamvu okuphelele, ubhontshisi, namantongomane, kuyilapho kunciphisa noma kuqeda imikhiqizo yezilwane. Lokhu kukhetha kokudla kunikeza izinzuzo eziningi zezempilo, okuhlanganisa ukudla okuphezulu kwe-fiber, amavithamini, amaminerali, kanye nama-antioxidants, okuye kwabonakala kunemiphumela yokuvikela ekuthuthukisweni komdlavuza. Ngaphezu kwalokho, ukudla okusekelwe ezitshalweni kuvame ukuba namafutha agcwele kanye ne-cholesterol ephansi, okuvame ukutholakala emikhiqizweni esuselwa ezilwaneni futhi okuye kwahlotshaniswa nengozi eyengeziwe yomdlavuza ohlukahlukene. Ngokufaka ukudla okwengeziwe okusekelwe ezitshalweni ekudleni kwakho, unganciphisa ingozi yakho yokuthola umdlavuza othile futhi uthuthukise impilo yakho iyonke.
Ukunciphisa ukudla inyama ewusizo
Ucwaningo luhlala lusekela umbono wokuthi ukunciphisa ukudla inyama kungaba wusizo empilweni iyonke. Njengengxenye yokudla okulinganiselayo, ukunciphisa ukudla inyama kungaholela ekunciphiseni ukusetshenziswa kwamafutha agcwele kanye ne-cholesterol, kokubili okuye kwahlotshaniswa nengozi eyengeziwe yomdlavuza othile. Ngokukhetha ezinye izindlela ezisekelwe ezitshalweni, abantu basengathola izakhamzimba ezibalulekile njengeprotheni, insimbi, ne-zinc, kuyilapho bezuza ku-fiber eyengeziwe, amavithamini, namaminerali atholakala ekudleni okusekelwe ezitshalweni. Ngaphezu kwalokho, ukunciphisa ukusetshenziswa kwenyama kungaba nomthelela omuhle emvelweni ngokunciphisa ukukhishwa kwamagesi okushisa ukushisa kanye nokulondoloza imithombo yemvelo. Ukwenza ukukhetha ukunciphisa ukudla inyama akugcini nje ngokuzuzisa impilo yomuntu siqu kodwa futhi kunegalelo ekusaseni elihlala njalo nelinobungani nemvelo.
Ukunciphisa ukudla kunganciphisa izingozi
Ukunciphisa ukudla okuthile, njengenyama ecutshunguliwe kanye nenyama ebomvu, kuye kwabonakala kunciphisa ingozi yokuthola umdlavuza othile, okuhlanganisa nomdlavuza wamathumbu amakhulu. Izifundo eziningi zikhombe ubudlelwano obuqinile phakathi kokudla inyama kakhulu kanye namathuba aphezulu okuthola lo mdlavuza. Ukunciphisa ukusetshenziswa kwale nyama, ikakhulukazi uma kuhlanganiswa nokudla okucebile ngezithelo, imifino, okusanhlamvu okuphelele, kanye namaprotheni angenamafutha amaningi, kunganciphisa kakhulu ingozi yokuthola lolu hlobo lomdlavuza. Ngokwenza izinqumo ezicatshangelwe kahle mayelana nokudla kwethu nokufaka izinketho ezahlukahlukene ezinempilo ekudleni kwethu, singathatha izinyathelo zokunciphisa ingozi yethu yomdlavuza nokukhuthaza impilo nenhlalakahle iyonke.
Ukuqwashisa kungaholela ekuvimbeleni
Ukwanda kolwazi mayelana nokuxhumana okungenzeka phakathi kokudla inyama nomdlavuza othile kubalulekile ekuvimbeleni lezi zifo. Ngokufundisa abantu ngezingozi ezihlobene nokudla inyama ecutshunguliwe kanye nenyama ebomvu, singabanika amandla okwenza izinqumo zokudla ezinolwazi ezingasiza ekunciphiseni amathuba abo okuthola umdlavuza, ikakhulukazi umdlavuza wamathumbu amakhulu. Ukuhlanganisa imikhankaso yemfundo, ukuhlinzeka ngolwazi olutholakala kalula, kanye nokukhuthaza imikhuba yokudla enempilo konke kungasiza ekukhuliseni ulwazi futhi ekugcineni kusize abantu ukuba benze izinqumo ezinempilo uma kuziwa ekudleni kwabo. Ngokuqonda izingozi ezingaba khona kanye nokuthatha izinyathelo zokulungisa imikhuba yabo yokudla, abantu bangadlala indima ebalulekile ekuvimbeleni ukuqala komdlavuza othile kanye nokukhuthaza inhlalakahle iyonke.
Cabanga ngezinye izindlela esikhundleni senyama ebomvu
Ukuhlola ezinye izindlela zokusebenzisa inyama ebomvu kungaba yisinyathelo esiwusizo ekunciphiseni izingozi ezingaba khona ezihlobene nokudla inyama kanye nomdlavuza othile. Ukufaka imithombo yamaprotheni asekelwe ezitshalweni, njengemifino, i-tofu, i-tempeh, ne-seitan, ekudleni kwakho kungakunikeza izakhamzimba ezibalulekile ngenkathi kunciphisa ukudla kwamafutha agcwele kanye ne-cholesterol etholakala enyameni ebomvu. Ngaphezu kwalokho, ukufaka izinhlanzi ekudleni kwakho, ikakhulukazi izinhlanzi ezinamafutha ezicebile ngama-fatty acid e-omega-3 njenge-salmon nama-sardine, kungakunikeza inketho enempilo yamaprotheni. Ukufaka imithombo ehlukahlukene yamaprotheni ekudleni kwakho akugcini nje ngokuhlukanisa ukudla kwakho okunomsoco kodwa futhi kukhuthaza indlela yokudla eqhubekayo nelinganiselayo.
Ekuphetheni, ukuxhumana phakathi kokudla inyama nomdlavuza othile, njengomdlavuza wamathumbu amakhulu, kuyisihloko esidinga ucwaningo olwengeziwe kanye nokucatshangelwa. Ngenkathi izifundo zibonise ukuhlobana phakathi kwalokhu okubili, kubalulekile ukucabangela nezinye izici ezifana nokudla okuphelele, indlela yokuphila, kanye nokuthambekela kwezakhi zofuzo. Kubalulekile ukuthi abantu benze izinqumo ezinolwazi mayelana nemikhuba yabo yokudla kanye nokubonisana nochwepheshe bezempilo ukuze bathole izincomo ezenziwe ngabantu. Ngocwaningo oluqhubekayo kanye nemfundo, singasebenza ekunciphiseni ingozi yomdlavuza kanye nokukhuthaza impilo kanye nenhlalakahle iyonke.
Imininingo Evamile
Yiziphi izinhlobo ezithile zomdlavuza ezihlotshaniswa nokudla inyama kakhulu?
Ukudla inyama kakhulu kuye kwahlotshaniswa nengozi eyengeziwe yokuba nomdlavuza we-colonectal, umdlavuza we-pancreatic, kanye nomdlavuza we-prostate. Ucwaningo luye lwabonisa ukuthi abantu abadla inyama ebomvu necutshungulwe kakhulu banamathuba amaningi okuthola lolu hlobo lomdlavuza uma kuqhathaniswa nalabo abadla inyama encane. Kubalulekile ukulinganisela ukudla inyama nokudla okuhlukahlukene okucebile ngezithelo, imifino, kanye nokusanhlamvu okuphelele ukuze kuncishiswe ingozi yomdlavuza futhi kugcinwe impilo yonke.
Ukudla inyama ecutshunguliwe, njenge-bacon kanye nama-hot dog, kuyandisa kanjani ingozi yokuthola umdlavuza othile?
Ukudla inyama ecutshunguliwe njenge-bacon kanye nama-hot dog kungandisa ingozi yomdlavuza ngenxa yokuba khona kwamakhemikhali afana nama-nitrate nama-nitrites asetshenziselwa ukulondolozwa, kanye nokwakheka kwamakhemikhali abangela umdlavuza njenge-heterocyclic amines kanye nama-polycyclic aromatic hydrocarbons ngesikhathi sokucubungula. Lawa makhemikhali angalimaza i-DNA, akhuthaze ukuvuvukala, futhi aholele ekukhuleni kwamangqamuzana anomdlavuza emzimbeni, ikakhulukazi emathunjini amancane, esiswini, nakwezinye izitho zomzimba. Ngaphezu kwalokho, okuqukethwe usawoti namafutha amaningi enyameni ecutshunguliwe nakho kungasiza ekukhuleni komdlavuza ngezindlela ezahlukene. Sekukonke, ukusetshenziswa njalo kwenyama ecutshunguliwe kuhlotshaniswa nengozi eyengeziwe yomdlavuza othile.
Ingabe kukhona izifundo eziye zabonisa ukuhlobana phakathi kokudla inyama ebomvu kanye nengozi eyengeziwe yomdlavuza wamathumbu amakhulu?
Yebo, izifundo eziningana zithole ukuhlobana phakathi kokusetshenziswa kakhulu kwenyama ebomvu neyokucutshungulwa kanye nengozi eyengeziwe yokuba nomdlavuza wamathumbu amakhulu. I-World Health Organization ihlukanisa inyama ecutshungulwa njengebangela umdlavuza kubantu kanye nenyama ebomvu njengengabangela umdlavuza, ngokusekelwe ebufakazini obuxhumanisa ukusetshenziswa kwayo namazinga aphezulu omdlavuza wamathumbu amakhulu. Lokhu okutholakele kugcizelela ukubaluleka kokulinganisela ukudla inyama ebomvu ukuze kuncishiswe ingozi yomdlavuza wamathumbu amakhulu.
Yiziphi ezinye izindlela ezingase zisetshenziswe ukudla inyama ezingase zibe nomthelela ekuthuthukisweni komdlavuza?
Ukudla inyama kungasiza ekuthuthukisweni komdlavuza ngezindlela ezifana nokwakheka kwamakhemikhali abangela umdlavuza ngesikhathi sokupheka, ukuba khona kwe-heme iron namafutha agcwele akhuthaza ukucindezeleka kwe-oxidative kanye nokuvuvukala, kanye nokungcola okungenzeka ngama-hormone nama-antibiotic aphazamisa izinqubo zamaseli. Ngaphezu kwalokho, inyama ecutshunguliwe ivame ukuqukethe ama-nitrites nama-nitrate angakha ama-nitrosamines, ama-carcinogen aziwayo. Ukudla kakhulu inyama ebomvu necutshunguliwe kuhlotshaniswa nengozi eyengeziwe yomdlavuza we-colorectal, pancreatic, kanye ne-prostate ngenxa yomthelela wawo kuma-microbiota amathumbu kanye nezindlela zokuvuvukala.
Ingabe kukhona iziqondiso zokudla noma izincomo mayelana nokudla inyama ukuze kuncishiswe ingozi yomdlavuza othile?
Yebo, izifundo eziningana ziphakamise ukuthi ukunciphisa ukudla inyama ebomvu neyomisiwe kunganciphisa ingozi yezinhlobo ezithile zomdlavuza, njengomdlavuza we-colorectal. I-American Cancer Society itusa ukunciphisa ukudla inyama ebomvu neyomisiwe nokukhetha amaprotheni amaningi asekelwe ezitshalweni, njengobhontshisi, udali, ne-tofu. Ukudla ukudla okunomsoco okucebile ngezithelo, imifino, okusanhlamvu okuphelele, namaprotheni angenamafutha kungasiza ekunciphiseni ingozi yomdlavuza futhi kukhuthaze impilo iyonke.
