Umdlavuza uyimbangela yokufa kwabantu emhlabeni wonke kanti amathuba okuba lesi sifo athonywe yizinto ezehlukene okubalwa kuzo ulibofuzo, indlela yokuphila kanye nemvelo. Nakuba kunezifundo eziningi nezindatshana zocwaningo ngomthelela wokudla engcupheni yomdlavuza, ukuxhumana phakathi kokusetshenziswa kwenyama kanye nezinhlobo ezithile zomdlavuza, ikakhulukazi umdlavuza wamathumbu, kube yisihloko esikhulisa isithakazelo nokukhathazeka. Ukusetshenziswa kwenyama bekuyingxenye eyisisekelo yokudla kwabantu amakhulu eminyaka, kuhlinzeka ngemisoco ebalulekile efana namaprotheni, i-iron, ne-vitamin B12. Kodwa-ke, eminyakeni yamuva nje, ukudla ngokweqile kwenyama ebomvu negayiwe kuye kwaphakamisa ukukhathazeka ngeqhaza layo elingase libe khona ekuthuthukiseni izinhlobo ezihlukahlukene zomdlavuza. Lesi sihloko sizocubungula ocwaningweni lwamanje kanye nobufakazi obuzungeze ukuxhumana phakathi kokusetshenziswa kwenyama nomdlavuza wekoloni, kugqanyiswe izici eziyingozi ezingaba khona futhi kudingidwe izindlela ezingase zibe khona kulokhu kuhlobana. Ngokuqonda ukuhlobana phakathi kokudliwa kwenyama neminye imidlavuza ethile, singakwazi ukukhetha ukudla okunolwazi futhi sinciphise ingozi yokuba nalesi sifo esibulalayo.
Inyama ebomvu exhumene nomdlavuza kapopopo
Ucwaningo luye lwabonisa ngokungaguquki ukuhlangana okubalulekile phakathi kokusetshenziswa kwenyama ebomvu kanye nengozi eyengeziwe yokuthuthukisa umdlavuza wekoloni. Nakuba inyama ebomvu iwumthombo omuhle wezakhi ezinjengamaprotheni, okusansimbi, novithamini B12, okuqukethwe kwayo okuphezulu kwe-heme iron namafutha agcwele kungase kube nomthelela ekwakhiweni kwamangqamuzana anomdlavuza ekoloni. Inqubo yokupheka inyama ebomvu emazingeni okushisa aphezulu, njengokuwosa noma ukuthosa, ingaphinda ikhiqize amakhompiyutha e-carcinogenic, okwandisa ingozi. Ukunciphisa amathuba okuba nomdlavuza wekoloni, kunconywa ukuthi unciphise ukusetshenziswa kwenyama ebomvu futhi ukhethe ezinye izindlela ezinempilo njengenkukhu engenamafutha, inhlanzi, namaprotheni asekelwe ezitshalweni. Ukwengeza, ukudla ukudla okulinganiselayo okucebile izithelo, imifino, okusanhlamvu okuphelele, kanye nokuvivinya umzimba njalo kungadlala indima ebalulekile ekunciphiseni ingozi yomdlavuza wekoloni ohambisana nokusetshenziswa kwenyama ebomvu.
Inyama egayiwe yandisa izinto eziyingozi
Ukusetshenziswa kwenyama egayiwe kuphinde kwaxhunyaniswa nengozi eyengeziwe yomdlavuza othile, njengomdlavuza wesikhumba. Inyama egayiwe isho inyama eshintshiwe ngezinqubo ezifana nokwelapha, ukubhema, noma ukwengeza izivimbelakuvunda. Lezi zilwane zivame ukuba namazinga aphezulu e-sodium, i-nitrate, nezinye izithasiselo ezingase zibe nomthelela ekwakhiweni kwamangqamuzana anomdlavuza. Ukwengeza, izindlela zokupheka ezisetshenziselwa inyama egayiwe, njengokuthosa noma ukosiwa emazingeni okushisa aphezulu, kungakhiqiza izinhlanganisela eziyingozi njenge-heterocyclic amines nama-polycyclic aromatics hydrocarbons, ahlotshaniswe nengozi eyengeziwe yomdlavuza. Ngakho-ke, kuyatuseka ukuthi unciphise ukusetshenziswa kwenyama egayiwe futhi ugxile ekufakeni ezinye izindlela ezintsha, ezingacutshunguliwe ekudleni komuntu ukuze kuncishiswe izici zobungozi ezingaba khona ezihlobene nale mikhiqizo.
Ukusetshenziswa okuphezulu okuhlobene nomdlavuza webele
Kubalulekile ukuqaphela ukuthi ukusetshenziswa kakhulu kwemikhiqizo ethile yokudla kuye kwaxhunyaniswa nokwanda kwengozi yomdlavuza webele. Ucwaningo oluningi lubonise ukuhlobana okungaba khona phakathi kokudla okuphezulu kwenyama ebomvu negayiwe kanye nengozi ephakeme yokuba nomdlavuza webele. Lezi zilwane ziqukethe izinhlanganisela ezifana namafutha agcwele, i-heme iron, nama-heterocyclic amines, okuye kwahlonzwa njengabangaba nomthelela ekuthuthukisweni nasekuqhubekeleni phambili kwamangqamuzana omdlavuza. Ukwengeza, okuqukethwe kwamafutha amaningi kulezi zilwane kungase kuholele ekwandeni kwamazinga e-estrogen, i-hormone ehlobene nokukhula komdlavuza webele. Ukuze kuncishiswe lezi zingozi, abantu bayakhuthazwa ukuthi balinganise indlela abadla ngayo inyama ebomvu negayiwe futhi babeke kuqala ukudla okunomsoco okunothe ngezithelo, imifino, okusanhlamvu, kanye nemithombo yamaprotheni engenawo amandla. Kubalulekile ukubonisana nochwepheshe bezokunakekelwa kwempilo ukuze uthole izincomo eziqondene nawe zokudla kanye nokucabangela umthelela ophelele wokudla ekuvimbeleni impilo yesikhathi eside nokuvimbela umdlavuza.
Inyama eyosiwe noma ebhenyiwe yandisa ingozi
Ucwaningo oluningi luphinde lwaphakamisa ukuxhumana okungaba khona phakathi kokusetshenziswa kwenyama eyosiwe noma ebhemayo kanye nengozi eyengeziwe yomdlavuza othile. Uma inyama iphekwe emazingeni okushisa aphezulu, njengokuyosiwa noma ukubhema, ingakhiqiza izinhlanganisela eziyingozi ezaziwa ngama-polycyclic aromatic hydrocarbons (PAHs) kanye nama-heterocyclic amines (HCAs). Lezi zinhlanganisela zikhonjiswe ukuthi zinezakhiwo ze-carcinogenic futhi zingaba nomthelela ekwakhiweni kwamangqamuzana omdlavuza emzimbeni. Ukwengeza, ukwakheka kwezindawo ezishisiwe noma ezishile enyameni ngesikhathi sokupheka kungaqhubeka nokwandisa amazinga alezi zinhlanganisela eziyingozi. Ukuze unciphise ingozi engaba khona, kutuswa ukuba unciphise ukusetshenziswa kwenyama eyosiwe noma ebhenyiwe bese ukhetha izindlela zokupheka ezinempilo ezinjengokubhaka, ukubilisa, noma ukubilisa. Ukwengeza, ukugcoba inyama kusengaphambili ngamakhambi, izinongo, noma izithako ezine-acidic njengejusi kalamula kungasiza ekunciphiseni ukwakheka kwalezi zinhlanganisela ze-carcinogenic. Kubalulekile ukucabangela lezi zici futhi wenze ukukhetha kokudla okunolwazi ukuze kuthuthukiswe impilo nempilo yesikhathi eside.
Inyama eselashiwe inama-nitrate adala umdlavuza
Nakuba kwaziwa kahle ukuthi inyama egayiwe, okuhlanganisa neselashiwe, iqukethe ama-nitrate abangela umdlavuza, kubalulekile ukuqonda izingozi ezingaba khona ezihlobene nokusetshenziswa kwazo. Inyama ephulukisiwe ingena inqubo yokulondoloza lapho i-nitrate noma i-nitrites yengezwa ukuze kuthuthukiswe ukunambitheka nokuvimbela ukukhula kwamagciwane. Nokho, phakathi nokupheka noma ukugaya, lezi zinhlanganisela zingakha ama-nitrosamine, ahlotshaniswa nengozi eyengeziwe yomdlavuza. Ucwaningo luye lwabonisa ukuthi ukudla njalo inyama eselashiwe, njengobhekeni, amasoseji, nenyama edliwayo, kungase kube nomthelela ekwakhekeni komdlavuza othile, ikakhulukazi umdlavuza wesikhumba. Ukunciphisa ubungozi bezempilo obungaba khona, kuyatuseka ukuthi ukhawule ukudla inyama eselashiwe bese ukhetha okunye okusha, okungacutshungulwanga noma nini lapho kungenzeka. Ukwengeza, ukufaka ukudla okulinganiselayo okucebile izithelo, imifino, kanye nemithombo yamaprotheni angenalutho kunganciphisa kakhulu ingozi yomdlavuza futhi kukhuthaze impilo yonke kanye nokuphila kahle.
Ukudla okusekelwe ezitshalweni kungase kunciphise ingozi
Ucwaningo olukhulayo luphakamisa ukuthi ukwamukela ukudla okusekelwe ezitshalweni kungase kunciphise ingozi yomdlavuza othile, njengomdlavuza wekoloni. Izidlo ezisekelwe ezitshalweni ngokuvamile zicebile ngezithelo, imifino, okusanhlamvu, okusanhlamvu, namantongomane, kuyilapho kunciphisa noma kususa imikhiqizo yezilwane. Lezi zinketho zokudla zinikeza izinzuzo eziningi zezempilo, okubandakanya ukudla okuphezulu kwe-fiber, amavithamini, amaminerali, nama-antioxidants, okukhonjiswe ukuthi kunemiphumela yokuvikela ekuthuthukisweni komdlavuza. Ukwengeza, ukudla okusekelwe ezitshalweni kuvame ukuba namafutha agcwele kanye ne-cholesterol ephansi, okuvame ukutholakala emikhiqizweni yezilwane futhi kuhlotshaniswe nengozi eyengeziwe yokuba nomdlavuza ohlukahlukene. Ngokufaka ukudla okuningi okusekelwe ezitshalweni ekudleni kwakho, ungakwazi ukunciphisa ingozi yokuba nomdlavuza othile futhi uthuthukise impilo yakho yonke.
Ukunciphisa inyama kunenzuzo
Ucwaningo luhlala lusekela umbono wokuthi ukunciphisa ukusetshenziswa kwenyama kungaba yinzuzo empilweni yonke. Njengengxenye yokudla okulinganiselayo, ukunciphisa ukudla inyama kungaholela ekwehleni kokusetshenziswa kwamafutha agcwele kanye ne-cholesterol, kokubili okuye kwaxhunyaniswa nengozi eyengeziwe yomdlavuza othile. Ngokukhetha ezinye izindlela ezisekelwe ezitshalweni, abantu basengakwazi ukuthola imisoco ebalulekile njengamaprotheni, i-iron, ne-zinc, kuyilapho bezuza ku-fiber eyengeziwe, amavithamini, namaminerali atholakala ekudleni okusekelwe ezitshalweni. Ukwengeza, ukunciphisa ukusetshenziswa kwenyama kungaba nomthelela omuhle emvelweni ngokunciphisa ukukhishwa kwamagesi abamba ukushisa kanye nokulondoloza imithombo yemvelo. Ukwenza ukukhetha ukunciphisa inyama akusizi nje kuphela impilo yomuntu kodwa futhi kunomthelela ekusaseni elizinzile nelinobungani bemvelo.
Ukunciphisa ukudla kunganciphisa izingozi
Ukunciphisa ukudla okuthile, okufana nenyama egayiwe nebomvu, kuye kwabonakala kunciphisa amathuba okuba nomdlavuza, okuhlanganisa nomdlavuza wamathumbu. Ucwaningo oluningi lukhombe ukuhlobana okuqinile phakathi kokusetshenziswa kakhulu kwenyama kanye namathuba akhulayo okuba nalo mdlavuza. Ukunciphisa ukusetshenziswa kwalezi nyama, ikakhulukazi uma kuhlanganiswa nokudla okunothe ngezithelo, imifino, okusanhlamvu, namaprotheni angenawo amandla, kunganciphisa kakhulu ingozi yokuba nalezi zinhlobo zomdlavuza. Ngokukhetha okucatshangelwayo mayelana nokudla kwethu futhi sihlanganise nezinhlobonhlobo zezinketho ezinomsoco ekudleni kwethu, singathatha izinyathelo ezisheshayo zokunciphisa ingozi yethu yomdlavuza futhi sikhuthaze impilo nokuphila kahle isiyonke.
Ukuqwashisa kungaholela ekuvimbeleni
Ukwanda kokuqwashisa mayelana nokuxhumana okungaba khona phakathi kokudliwa kwenyama neminye imidlavuza kubalulekile ekugwemeni lezi zifo. Ngokufundisa abantu ngezingozi ezihlobene nokudla inyama egayiwe kanye nenyama ebomvu, singabanikeza amandla okukhetha ukudla okunolwazi okungasiza ekwehliseni amathuba okuba babe nomdlavuza, ikakhulukazi umdlavuza wamathumbu. Ukufaka imikhankaso yokufundisa, ukuhlinzeka ngolwazi olufinyelelekayo, nokukhuthaza imikhuba yokudla enempilo konke kungaba nomthelela ekuqwashiseni futhi ekugcineni kusize abantu ukuba benze izinqumo ezinempilo uma kuziwa ekudleni kwabo. Ngokuqonda ubungozi obungase bube khona kanye nokuthatha izinyathelo ezisheshayo zokushintsha imikhuba yabo yokudla, abantu ngabanye bangadlala indima ebalulekile ekuvimbeleni ukuqalwa komdlavuza othile kanye nokuthuthukisa inhlalakahle iyonke.
Cabangela ezinye izindlela esikhundleni senyama ebomvu
Ukuhlola ezinye izindlela esikhundleni senyama ebomvu kungaba isinyathelo esizuzisayo sokunciphisa izingozi ezingaba khona ezihlobene nokudliwa kwenyama kanye nomdlavuza othile. Ukufaka imithombo yamaprotheni esekelwe ezitshalweni, njenge-legumes, tofu, tempeh, ne-seitan, ekudleni kwakho kungakunikeza imisoco ebalulekile kuyilapho kunciphisa ukudliwa kwamafutha agcwele kanye ne-cholesterol etholakala enyameni ebomvu. Ukwengeza, ukufaka izinhlanzi ekudleni kwakho, ikakhulukazi izinhlanzi ezinamafutha anothe nge-omega-3 fatty acids njenge-salmon namasardine, kungakunikeza inketho enempilo yamaprotheni. Ukufaka imithombo ehlukahlukene yamaprotheni ekudleni kwakho akugcini nje ngokuhlukanisa ukudla kwakho okunomsoco kodwa futhi kukhuthaza indlela esimeme nelinganiselayo yokudla.
Sengiphetha, ukuxhumana phakathi kokusetshenziswa kwenyama neminye imidlavuza, njengomdlavuza wekoloni, kuyisihloko esidinga ucwaningo nokucatshangelwa okwengeziwe. Nakuba izifundo zibonise ukuhlobana phakathi kwalokhu kokubili, kubalulekile ukucabangela nezinye izici ezifana nokudla okuphelele, indlela yokuphila, kanye nezakhi zofuzo. Kubalulekile ukuthi abantu benze izinqumo ezinolwazi mayelana nemikhuba yabo yokudla futhi baxhumane nochwepheshe bezempilo ukuze bathole izincomo eziqondene nawe. Ngokucwaninga okuqhubekayo kanye nemfundo, singasebenzela ekunciphiseni ingozi yomdlavuza futhi sikhuthaze impilo nokuphila kahle.
FAQ
Yiziphi izinhlobo ezithile zomdlavuza ezihlotshaniswa nokudliwa kakhulu kwenyama?
Ukudla kakhulu inyama kuye kwaxhunyaniswa nengozi eyengeziwe yokuba nomdlavuza we-colorectal, umdlavuza we-pancreatic kanye nomdlavuza we-prostate. Ucwaningo selukhombisile ukuthi abantu abadla izinqwaba zenyama ebomvu negayiwe banamathuba amaningi okuthi babe nalezi zinhlobo zomdlavuza uma kuqhathaniswa nalabo abadla inyama encane. Kubalulekile ukulinganisa ukusetshenziswa kwenyama ngokudla okuhlukahlukene okucebile izithelo, imifino, nokusanhlamvu ukuze kuncishiswe ingozi yomdlavuza nokugcina impilo yonke.
Ukudla inyama egayiwe, njengobhekeni nama-hot dogs, kuwandisa kanjani amathuba okuba nomdlavuza othile?
Ukudla inyama egayiwe njengobhekeni nezinja ezishisayo kungandisa ingozi yomdlavuza ngenxa yokuba khona kwamakhemikhali afana nama-nitrate nama-nitrites asetshenziselwa ukulondolozwa, kanye nokwakhiwa kwezinhlanganisela ze-carcinogenic ezifana ne-heterocyclic amines kanye nama-polycyclic anephunga elimnandi ngesikhathi sokucubungula. Lezi zinhlanganisela zingalimaza i-DNA, zikhuthaze ukuvuvukala, futhi ziholele ekukhuleni kwamangqamuzana anomdlavuza emzimbeni, ikakhulukazi kukholoni, esiswini, nezinye izitho. Ukwengeza, usawoti omningi kanye nokuqukethwe kwamafutha enyama egayiwe kungase kube nomthelela ekuthuthukisweni komdlavuza ngezindlela ezihlukahlukene. Sekukonke, ukusetshenziswa njalo kwenyama egayiwe kuxhumene nengozi eyandayo yomdlavuza othile.
Ingabe zikhona izifundo eziye zabonisa ukuhlobana phakathi kokusetshenziswa kwenyama ebomvu kanye nengozi eyengeziwe yomdlavuza wekoloni?
Yebo, izifundo ezimbalwa zithole ukuhlobana phakathi kokusetshenziswa okuphezulu kwenyama ebomvu negayiwe kanye nengozi eyengeziwe yokuba nomdlavuza wekoloni. I-World Health Organization ihlukanisa inyama egayiwe njenge-carcinogenic kubantu kanye nenyama ebomvu njenge-carcinogenic, ngokusekelwe ebufakazini obuxhumanisa ukusetshenziswa kwazo namazinga aphezulu omdlavuza we-colorectal. Lokhu okutholakele kugcizelela ukubaluleka kokulinganisa ukudla kwenyama ebomvu ukuze kwehliswe ingozi yomdlavuza wamathumbu.
Yiziphi ezinye izindlela ezingase zibe khona lapho ukusetshenziswa kwenyama kungase kube nomthelela ekukhuleni komdlavuza?
Ukusetshenziswa kwenyama kungase kube nomthelela ekuthuthukisweni komdlavuza ngokusebenzisa izindlela ezifana nokwakhiwa kwamakhemikhali e-carcinogenic ngesikhathi sokupheka, ukuba khona kwe-heme iron namafutha agcwele akhuthaza ukucindezeleka kwe-oxidative nokuvuvukala, kanye nokungcoliswa okungase kube khona ngamahomoni kanye nama-antibiotics aphazamisa izinqubo zamaselula. Ukwengeza, inyama egayiwe ngokuvamile iqukethe ama-nitrites nama-nitrate angakha ama-nitrosamine, ama-carcinogens awaziwayo. Ukudla okuphezulu kwenyama ebomvu negayiwe kuphinde kuhlotshaniswe nengozi eyengeziwe yomdlavuza we-colorectal, pancreatic, kanye ne-prostate ngenxa yomthelela wawo ku-gut microbiota nezindlela zokuvuvukala.
Ingabe zikhona iziqondiso zokudla noma izincomo mayelana nokudliwa kwenyama ukuze kwehliswe ingozi yomdlavuza othile?
Yebo, ucwaningo oluningana luye lwasikisela ukuthi ukunciphisa ukusetshenziswa kwenyama ebomvu negayiwe kunganciphisa ingozi yezinhlobo ezithile zomdlavuza, njengomdlavuza wesikhumba. I-American Cancer Society itusa ukuba kuncishiswe ukudla kwenyama ebomvu negayiwe bese ukhetha amaprotheni amaningi asekelwe ezitshalweni, njengobhontshisi, udali, ne-tofu. Ukudla ukudla okunomsoco okucebile izithelo, imifino, okusanhlamvu okuphelele, namaprotheni angenalutho kungasiza ekunciphiseni ingozi yomdlavuza futhi kukhuthaze impilo yonke.
