Isifo senhliziyo siyimbangela ehamba phambili yokufa kwabesilisa nabesifazane e-United States, esibulala abantu abangaphezu kuka-655,000 unyaka ngamunye. Nakuba kunezici eziningi eziyingozi zesifo senhliziyo, ukudla kudlala indima ebalulekile ekukhuleni kwaso. Eminyakeni yamuva nje, ukuxhumana phakathi kokusetshenziswa kwenyama ebomvu nesifo senhliziyo kuye kwaba isihloko esishisayo senkulumompikiswano phakathi kochwepheshe bezempilo kanye nomphakathi jikelele. Inyama ebomvu, ehlanganisa inyama yenkomo, ingulube, newundlu, sekuyisikhathi eside iyisisekelo sokudla kwaseMelika, kodwa umthelela wayo ongase ube khona empilweni yenhliziyo uphakamise ukukhathazeka. Ucwaningo oluningi luye lwaphenya ukuxhumana phakathi kokusetshenziswa kwenyama ebomvu nesifo senhliziyo, okunemiphumela nemibono engqubuzanayo. Abanye abacwaningi basikisela ukuthi inyama ebomvu, ikakhulukazi izinhlobo ezigayiwe, ingase yandise ingozi yesifo senhliziyo ngenxa yamazinga aphezulu amafutha agcwele kanye ne-cholesterol. Nokho, abanye baphikisa ngokuthi inyama ebomvu inikeza izakhi ezibalulekile futhi ingaba yingxenye yokudla okunempilo lapho idliwe ngokusesilinganisweni. Kulesi sihloko, sizohlola ubufakazi bamanje kanye nemibono ezungeze isixhumanisi phakathi kokusetshenziswa kwenyama ebomvu nesifo senhliziyo ukuze siqonde kangcono umthelela wayo ongaba khona empilweni yethu.
Ukudla inyama ebomvu nesifo senhliziyo
Ucwaningo oluningana luye lwabonisa ukuhlobana okungenzeka phakathi kokusetshenziswa kwenyama ebomvu kanye nengozi yokuba nesifo senhliziyo. Ukudla okuphezulu kwenyama ebomvu, ikakhulukazi izinhlobo ezicutshunguliwe, kuye kwaxhunyaniswa nengozi eyengeziwe yezinkinga zenhliziyo nemithambo yegazi. I-heme iron, amafutha agcwele, kanye namazinga aphezulu e-sodium ekhona enyameni ebomvu kukholakala ukuthi anomthelela ekwakhiweni kwesifo senhliziyo ngokukhuthaza ukuvuvukala, ukunqwabelana kwe-cholesterol, kanye nomfutho wegazi ophakeme. Ukwengeza, inqubo yokupheka inyama ebomvu, ikakhulukazi emazingeni okushisa aphezulu, ingakhiqiza izinhlanganisela eziyingozi ezikhulisa kakhulu ingozi yesifo senhliziyo. Kubalulekile ukuqaphela ukuthi nakuba lokhu okutholakele kusikisela ukuxhumana okungenzeka, ucwaningo olwengeziwe luyadingeka ukuze uqonde ngokugcwele ubuhlobo obuyinkimbinkimbi phakathi kokudla inyama ebomvu nesifo senhliziyo. Okwamanje, kuhle ukudla inyama ebomvu ngokulinganisela futhi ubeke phambili ukudla okulinganiselayo okucebile izithelo, imifino, okusanhlamvu okuphelele, namaprotheni angenalutho ukuze abe nempilo enhle yenhliziyo.
Ucwaningo nezifundo ezisekela imiphumela
Ucwaningo oluningi luye lwaqinisa okutholakele mayelana nokuxhumana okungaba khona phakathi kokusetshenziswa kwenyama ebomvu nesifo senhliziyo. Isibonelo, ukuhlaziywa kwe-meta okuphelele okushicilelwe kuyi-Journal of the American Medical Association kwahlaziya idatha evela kubahlanganyeli abangaphezu kwezigidi ezingu-1.4 futhi kwathola ukuhlangana okubalulekile phakathi kokudla okuphezulu kwenyama ebomvu kanye nengozi eyengeziwe yokuba nesifo senhliziyo. Ngaphezu kwalokho, ucwaningo lweqembu olwenziwa yi-Harvard TH Chan School of Public Health olubandakanya amadoda angaphezu kuka-37,000 nabesifazane abangaphezu kuka-83,000 lwaqinisekisa lokhu okutholakele, lwembula ukuthi abantu abadle inyama ebomvu eningi babenethuba eliphezulu lokuba nezinkinga ezihlobene nenhliziyo. Lezi zifundo, kanye nezinye eziningi, zigunyaza ukubaluleka kokucabangela umthelela wokusetshenziswa kwenyama ebomvu empilweni yenhliziyo futhi ziqokomisa isidingo sophenyo olwengeziwe ukuze kutholakale izindlela eziqondile ezihambisana nalobu buhlobo.
Izingozi zempilo ezingaba khona ezihlobene nenyama ebomvu
Ukudla inyama ebomvu ngenani eliningi kuye kwahlotshaniswa nenqwaba yezingozi zempilo ezingaba khona. Ukudla kakhulu inyama ebomvu kuye kwaxhunyaniswa nengozi eyengeziwe yokuba nezinhlobo ezithile zomdlavuza, ikakhulukazi umdlavuza wesikhumba. Le nhlangano kukholakala ukuthi ibangelwa izici ezihlukahlukene, okuhlanganisa ukuba khona kwama-carcinogens akhiwa ngesikhathi sokupheka, okuqukethwe okuphezulu kwamafutha agcwele enyameni ebomvu, kanye nomthelela ongaba khona ku-gut microbiome. Ukwengeza, ukusetshenziswa njalo kwenyama ebomvu kuhlotshaniswa nengozi enkulu yokuba nezimo ezifana nesifo sikashukela sohlobo 2 kanye nokukhuluphala, okuyizinto zombili eziyingozi enkulu yezifo zenhliziyo nemithambo yegazi. Lezi zingozi zezempilo ezingaba khona zigqamisa ukubaluleka kokulinganisela nokulinganisela uma kuziwa ekusetshenzisweni kwenyama ebomvu, njengengxenye yokudla okunempilo nokuhlukahlukene sekukonke.
Izinto ezithinta amazinga engcuphe
Lapho ucubungula ukuxhumana phakathi kokusetshenziswa kwenyama ebomvu nesifo senhliziyo, kubalulekile ukuqonda izici ezihlukahlukene ezingase zithinte amazinga obungozi bomuntu. Esinye isici esibalulekile inani lenyama ebomvu edliwayo. Ucwaningo luye lwabonisa ukuthi ukudla okuphezulu kwenyama ebomvu, ikakhulukazi inyama ebomvu egayiwe, kuhlotshaniswa nengozi eyengeziwe yesifo senhliziyo. Esinye isici esiyinhloko yindlela yokulungiselela. Izindlela zokupheka ezibandakanya izinga lokushisa eliphezulu, njengokosa noma ukuthosa, zingakhiqiza izinhlanganisela ezingase zibe nemiphumela emibi empilweni yenhliziyo nemithambo yegazi. Ukwengeza, iphethini lokudla eliphelele lidlala indima, njengokudla okucebile ngenyama ebomvu kodwa engenazo izithelo, imifino, kanye nezinhlamvu ezigcwele kungase kube nomthelela engozini enkulu yesifo senhliziyo. Ezinye izici ezingaba nomthelela emazingeni obungozi bomuntu zihlanganisa ukuthambekela kofuzo, izimo zempilo ezikhona, nezici zokuphila ezifana namazinga okusebenza komzimba nesimo sokubhema. Ngokucabangela lezi zici, abantu ngabanye bangenza izinqumo ezinolwazi mayelana nokudla kwabo nendlela yokuphila ukuze basize ukunciphisa ingozi yesifo senhliziyo.
Eminye imithombo yamaprotheni okufanele icatshangelwe
Njengoba abantu beqaphela kakhulu izingozi zempilo ezingaba khona ezihlobene nokudliwa kwenyama ebomvu, ukuhlola eminye imithombo yamaprotheni kungaba yisixazululo esisebenzayo. Amaprotheni asekelwe ezitshalweni, njenge-legumes, tofu, tempeh, ne-seitan, anikeza izinketho ezinomsoco ezingenawo amafutha agcwele kanye ne-cholesterol. Le mithombo yamaprotheni nayo inothile nge-fiber, amavithamini, namaminerali, okwenza kube yinzuzo empilweni yonke. Ukwengeza, ukudla kwasolwandle kungaba enye indlela ewusizo kunenyama ebomvu, njengoba iwumthombo omncane wamaprotheni futhi iqukethe ama-omega-3 fatty acids abalulekile asekela impilo yenhliziyo. Amaqanda kanye nemikhiqizo yobisi, lapho edliwa ngokulinganisela futhi njengengxenye yokudla okulinganiselayo, anganikeza futhi amaprotheni ekhwalithi ephezulu. Ngokuhlanganisa le mithombo yamaprotheni ehlukile ekudleni komuntu, abantu ngabanye bangakwazi ukuhlukanisa ukudla kwabo okunomsoco kuyilapho benciphisa ukuthembela kwabo enyameni ebomvu.
Izinyathelo zokunciphisa ukusetshenziswa kwenyama ebomvu
Ukuze unciphise ukusetshenziswa kwenyama ebomvu futhi ukhuthaze impilo yenhliziyo, kuhle ukuhlola eminye imithombo yamaprotheni. Ukufaka ama-protein asekelwe ezitshalweni, afana nobhontshisi, udali, i-tofu, ne-tempeh, ekudleni kunganikeza okunye okunomsoco nokuqhubekayo esikhundleni senyama ebomvu. Ukwengeza, ukuzama izindlela ezahlukene zokupheka, njengokosa noma ukugazinga imifino, kungangeza ukunambitheka nokuhlukahluka ekudleni ngaphandle kokuthembela kakhulu enyameni. Ekuhleleni ukudla, ukuhlosisa okungenani usuku olulodwa noma ezimbili ezingenanyama ngesonto kungasiza ukunciphisa kancane kancane ukuthembela enyameni ebomvu. Ngokuhlukanisa imithombo yamaprotheni kanye nokuhlanganisa izinketho eziningi ezisekelwe ezitshalweni ekudleni kwethu, singathatha izinyathelo ezisheshayo zokunciphisa ukusetshenziswa kwenyama ebomvu kanye nokusekela impilo yenhliziyo.
Ekuphetheni, nakuba ukuxhumana phakathi kokusetshenziswa kwenyama ebomvu nesifo senhliziyo kungase kubonakale kuphathelene, kubalulekile ukukhumbula ukuthi ukulinganisela nokulinganisela kuyisihluthulelo uma kuziwa ekudleni okunempilo. Ukufaka amaprotheni ahlukahlukene anomzimba, njengemithombo esekelwe ezitshalweni, kungasiza ekunciphiseni ingozi yesifo senhliziyo. Ukwengeza, ukudla okugcwele kahle okucebile izithelo, imifino, nokusanhlamvu kunganikeza izakhi ezibalulekile empilweni yenhliziyo yonke. Kuhlale kunconywa ukuthi uthintane nochwepheshe bezokunakekelwa kwempilo ukuze uthole iseluleko esiqondene nawe ngokudla. Khumbula, izinguquko ezincane ekudleni zingenza umthelela omkhulu empilweni yethu yesikhathi eside nenhlalakahle.
FAQ
Yibuphi ubufakazi besayensi obukhona bokusekela ukuxhumana phakathi kokusetshenziswa kwenyama ebomvu kanye nengozi eyengeziwe yesifo senhliziyo?
Ucwaningo lwesayensi oluningana lunikeze ubufakazi obuphakamisa ukuxhumana phakathi kokusetshenziswa kwenyama ebomvu kanye nengozi eyengeziwe yesifo senhliziyo. Inyama ebomvu ivame ukuba namafutha agcwele, angakhuphula amazinga e-LDL cholesterol (evame ukubizwa ngokuthi i-cholesterol “embi”) egazini. Amazinga aphezulu e-LDL cholesterol ahlotshaniswa nengozi eyengeziwe yokuba nesifo senhliziyo. Ukwengeza, inyama ebomvu iqukethe i-heme iron, engakhuthaza ukucindezeleka kwe-oxidative nokuvuvukala emzimbeni, okwandisa ingozi yesifo senhliziyo. Nakuba ucwaningo olwengeziwe ludingeka ukuze uqonde ngokugcwele ubuhlobo, ubufakazi bamanje bubonisa ukuthi ukunciphisa ukusetshenziswa kwenyama ebomvu kungase kube yinzuzo empilweni yenhliziyo.
Ukudla inyama ebomvu kuwathinta kanjani amazinga e-cholesterol nomfutho wegazi, kokubili okuyizici eziyingozi yesifo senhliziyo?
Ukusetshenziswa kwenyama ebomvu, ikakhulukazi inyama ebomvu egayiwe, kuye kwaxhunyaniswa nokwanda kwamazinga e-cholesterol nomfutho wegazi ophakeme. Inyama ebomvu igcwele amafutha agcwele, angakhuphula amazinga e-cholesterol e-LDL (okubi) futhi abe nomthelela ekuthuthukisweni kwe-plaque emithanjeni. Lokhu kungaholela ku-atherosclerosis futhi kwandise ingozi yesifo senhliziyo. Ukwengeza, okuqukethwe okuphezulu kwe-sodium ekudleni okubomvu okucutshunguliwe kungakhuphula amazinga omfutho wegazi. Kunconywa ukuthi unciphise ukusetshenziswa kwenyama ebomvu futhi ukhethe imithombo yamaprotheni engenawo amandla, njengenkukhu, inhlanzi, nezinye izindlela ezisekelwe ezitshalweni, ukuze ugcine amazinga e-cholesterol enempilo kanye nomfutho wegazi.
Ingabe zonke izinhlobo zenyama ebomvu ziyingozi ngokulinganayo empilweni yenhliziyo, noma ingabe ezinye izinhlobo aziyingozi kakhulu kunezinye?
Zonke izinhlobo zenyama ebomvu zingaba nomthelela ekwandeni kwengozi yesifo senhliziyo, kodwa ezinye zingase zibe yingozi kakhulu kunezinye. Inyama ebomvu egayiwe, efana nobhekeni namasoseji, iye yaxhunyaniswa nengcuphe ephezulu ngenxa yamazinga aphezulu e-sodium, ama-nitrate, kanye nama-preservatives angeziwe. Ngakolunye uhlangothi, inyama ebomvu engacutshungulwayo engacutshungulwanga, njengokusikeka okuthambile kwenyama yenkomo noma yewundlu, ingase ibe nemiphumela engemihle kangako uma idliwe ngokusesilinganisweni. Kodwa-ke, kubalulekile ukuqaphela ukuthi ukunciphisa ukusetshenziswa kwenyama ebomvu sekukonke kanye nokuhlanganisa amaprotheni amaningi asekelwe ezitshalweni ngokuvamile kunconywa empilweni yenhliziyo. Ukubonisana nochwepheshe wezokunakekelwa kwempilo noma isazi sezokudla esibhalisiwe singanikeza isiqondiso somuntu siqu mayelana nokukhetha ukudla.
Ingabe zikhona izinhlanganisela ezithile noma izingxenye zenyama ebomvu ezifaka isandla ekwakhiweni kwesifo senhliziyo, noma ingabe ukusetshenziswa kwenyama ebomvu kuphela okudala ingozi?
Kokubili ukusetshenziswa okuphelele kwenyama ebomvu kanye nezinhlanganisela ezithile ezitholakala kuyo kungabangela ukuthuthukiswa kwesifo senhliziyo. Nakuba inyama ebomvu iwumthombo ocebile wamaprotheni, okusansimbi, nezinye izakhi, iphinde ibe namafutha agcwele, angandisa amazinga e-cholesterol futhi abe nengxenye ekwandeni kwesifo senhliziyo. Ukwengeza, inyama ebomvu iqukethe izinhlanganisela ezithile ezifana ne-heme iron ne-L-carnitine, okuthi lapho i-metabolized by gut bacteria, ikhiqize imikhiqizo engakhuthaza ukuvuvukala futhi yandise ingozi yesifo senhliziyo. Ngakho-ke, kuyinhlanganisela yokusetshenziswa okuphelele kwenyama ebomvu kanye nokuba khona kwalezi zinhlanganisela ezithile ezibeka ingozi empilweni yenhliziyo.
Ingabe umthelela omubi wenyama ebomvu empilweni yenhliziyo ungancishiswa ezinye izici zokudla, njengokuyidla ngokulinganisela noma ukuyihlanganisa nezinhlobo ezithile zezithelo nemifino?
Yebo, umthelela omubi wenyama ebomvu empilweni yenhliziyo ungancishiswa ngezinye izici zokudla. Ukudla inyama ebomvu ngokulinganisela nokuyihlanganisa nezinhlobo ezithile zezithelo nemifino kungasiza ukulinganisa imiphumela yayo emibi. Kunconywa ukunciphisa ukudla inyama ebomvu ukuze kuncishiswe ingozi yesifo senhliziyo. Ukwengeza, ukufaka izithelo nemifino ehlukahlukene ekudleni kunganikeza izakhi ezibalulekile, ama-antioxidants, kanye ne-fiber, engasekela impilo yenhliziyo futhi kusize ukuqeda imiphumela eyingozi engase ibe khona yokusetshenziswa kwenyama ebomvu.
