Ukudla kwesimanje kwaseNtshonalanga kuvame ukubonakala ngokusetshenziswa kakhulu kwenyama, kugcizelelwa ngokukhethekile inyama ebomvu negayiwe. Nakuba inyama ibilokhu iyisisekelo emasikweni amaningi amakhulu eminyaka, ucwaningo lwamuva luye lwaphakamisa ukukhathazeka mayelana nemiphumela yezempilo engase ibe khona ngenxa yokudla inyama enkulu. Ikakhulukazi, kunobufakazi obukhulayo obuxhumanisa ukusetshenziswa kwenyama ephezulu nobungozi obukhulayo bomdlavuza. Umdlavuza yisifo esiyinkimbinkimbi esinezici ezihlukahlukene ezinomthelela, kodwa indima yokudla kanye nokukhetha indlela yokuphila akunakushaywa indiva. Ngakho-ke, kubalulekile ukuhlola ukuxhumana phakathi kokusetshenziswa kakhulu kwenyama nobungozi bomdlavuza ukuze siqonde kangcono umthelela ongaba khona wezinketho zethu zokudla empilweni yethu. Le ndatshana izohlola ucwaningo lwakamuva ngesihloko futhi ihlolisise izindlela ukusetshenziswa kwenyama okungaba nomthelela ekwandeni kwengozi yomdlavuza. Ngokuthola ukuqonda okujulile kwalokhu kuhlobana, abantu ngabanye bangenza izinqumo ezinolwazi mayelana nokudla kwabo futhi okungenzeka banciphise ingozi yokuba nomdlavuza.
Ukunciphisa ukudla inyama kwehlisa ingozi yomdlavuza
Ucwaningo luye lwabonisa ngokungaguquki ukuhlobana phakathi kokusetshenziswa kwenyama okuphezulu kanye nengozi eyengeziwe yokuba nezinhlobo ezihlukahlukene zomdlavuza. Ukunciphisa ukudla kwenyama, ngakolunye uhlangothi, kuye kwahlotshaniswa nengozi ephansi yomdlavuza. Lokhu kungabangelwa izici ezimbalwa. Okokuqala, inyama, ikakhulukazi inyama egayiwe, iqukethe izinhlanganisela ezifana nama-nitrate nama-nitrites ahlanganiswe ne-carcinogenesis. Ukwengeza, ukupheka inyama emazingeni okushisa aphezulu kungaholela ekwakhekeni kwe-heterocyclic amines kanye nama-polycyclic amnandi ama-hydrocarbons, awaziwa ngama-carcinogens. Ngaphezu kwalokho, ukusetshenziswa kwenyama kuvame ukuhambisana nokudla okuphezulu kwamafutha agcwele, okuye kwaba nomthelela ekuthuthukiseni umdlavuza othile. Ngokunciphisa ukudla inyama nokukhetha ezinye izindlela ezisekelwe ezitshalweni, abantu banganciphisa kakhulu ingozi yabo yomdlavuza futhi bakhuthaze impilo enempilo jikelele.
Ukusetshenziswa okuphezulu okuxhumene nama-carcinogens
Ukusetshenziswa okuphezulu kwemikhiqizo ethile yokudla kutholwe kuhlotshaniswa nengozi eyengeziwe yokuchayeka kumakhemikhali e-carcinogen. Ucwaningo oluningi luye lwagqamisa izingozi zezempilo ezingaba khona zokusebenzisa ukudla okugayiwe kakhulu noma okuphekwe emazingeni okushisa aphezulu. Isibonelo, ukusetshenziswa ngokweqile kwenyama eyosiwe noma eshisiwe kuye kwaxhunyaniswa nokwakhiwa kwama-heterocyclic amines nama-polycyclic aromatics hydrocarbons, aziwa njenge-carcinogens. Ngokufanayo, ukudliwa kwenyama egayiwe equkethe ama-nitrate nama-nitrites kuye kwahlotshaniswa nengozi eyengeziwe yokukhula komdlavuza. Kubalulekile ukuthi abantu baqaphele ukudla abakukhethayo futhi bacabangele ukunciphisa ukusetshenziswa kwabo kwalokhu kudla okungase kube yingozi ukuze kwehliswe ingcuphe yokuba nomdlavuza.
Inyama egayiwe iyingozi kakhulu
Ukusetshenziswa kwenyama egayiwe kukhonjwe njengokubeka engcupheni enkulu uma kukhulunywa ngengozi yokwanda yomdlavuza. Inyama egayiwe, njengobhekeni, amasoseji, ama-hot dog, kanye nenyama edliwayo, ibhekana nezindlela ezihlukahlukene zokulondoloza nokulungisa, okuhlanganisa ukwelapha, ukubhema, nokwengeza izithasiselo zamakhemikhali. Lezi zinqubo zivame ukuphumela ekwakhekeni kwezinhlanganisela eziyingozi, okuhlanganisa ama-nitrosamine, axhunyaniswe nengozi eyengeziwe yomdlavuza we-colorectal kanye nesisu. Ukwengeza, usawoti omningi namafutha enyama egayiwe kunomthelela kwezinye izinkinga zempilo, njengesifo senhliziyo. Ukuze unciphise ingozi yomdlavuza futhi ukhuthaze impilo yonke, kuyatuseka ukunciphisa ukudla kwenyama egayiwe bese ukhetha ezinye izindlela ezinempilo, njengenyama ethambile engenamafutha, izinkukhu, inhlanzi, noma imithombo yamaprotheni esekelwe ezitshalweni.
Ingozi eyengeziwe yomdlavuza wekoloni
Ukudla ukudla okunenyama ebomvu negayiwe kuhlotshaniswa nengozi eyengeziwe yomdlavuza wekoloni. Ucwaningo oluningi luye lwabonisa ngokungaguquki ukuthi abantu abavame ukudla lezi zinhlobo zenyama banethuba eliphezulu lokuba nomdlavuza we-colorectal uma kuqhathaniswa nalabo abadla ngokusesilinganisweni noma abazigwema ngokuphelele. Izindlela eziqondile zale ngozi eyandayo azikaqondwa ngokugcwele, kodwa kukholelwa ukuthi izinhlanganisela ezithile ezitholakala enyameni ebomvu negayiwe, njenge-heme iron kanye ne-heterocyclic amines, zingase zikhuthaze ukuthuthukiswa kwamangqamuzana omdlavuza kukholoni. Ukuze unciphise ingozi yomdlavuza wekoloni, kunconywa ukuba unciphise ukusetshenziswa kwenyama ebomvu negayiwe futhi ugxile ekufakeni izithelo eziningi, imifino, okusanhlamvu okuphelele, kanye nemithombo yamaprotheni engenawo amafutha ekudleni. Ukuhlolelwa umdlavuza wekoloni njalo kubalulekile ukuze utholakale kusenesikhathi nokungenelela.
Ukugcoba nokuthosa kwandisa ingozi
Ukugcoba nokuthosa, izindlela ezimbili zokupheka ezithandwayo, kutholakale ukuthi zandisa ingozi yezinkinga ezithile zempilo. Lezi zindlela zibandakanya ukubeka inyama emazingeni okushisa aphezulu kanye namalangabi aqondile, okungaholela ekwakhekeni kwezinhlanganisela eziyingozi ezifana ne-polycyclic aromatic hydrocarbons (PAHs) kanye ne-heterocyclic amines (HCAs). Lezi zinhlanganisela ziye zaxhunyaniswa nengozi eyengeziwe yomdlavuza, ikakhulukazi umdlavuza we-colorectal, pancreatic, kanye ne-prostate. Kubalulekile ukuqaphela ukuthi izinga lobungozi liyahlukahluka kuye ngezici ezifana nesikhathi sokupheka, izinga lokushisa, kanye nohlobo lwenyama ephekwayo. Ukuze unciphise ukuchayeka kulezi zinhlanganisela eziyingozi, abantu bangakhetha izindlela zokupheka ezinempilo ezifana nokubhaka, ukubila ngesitimu, noma ukubilisa. Ukwengeza, ukuhlanza inyama ngaphambi kokupheka kutholwe kunciphisa ukwakheka kwama-PAH nama-HCA. Ngokusebenzisa lezi ezinye izindlela zokupheka nezindlela zokupheka, abantu banganciphisa ubungozi babo futhi bakhuthaze inhlalakahle yabo iyonke.
Izidlo ezisekelwe ezitshalweni zinganciphisa ingozi
Izidlo ezisekelwe ezitshalweni ziye zaqashelwa ngamandla azo okunciphisa ingozi yezimo zezempilo ezihlukahlukene. Ucwaningo lusikisela ukuthi abantu abalandela ukudla okusekelwe ezitshalweni, okucebile ngezithelo, imifino, okusanhlamvu, okusanhlamvu okusanhlamvu namantongomane, bangase babe sengozini encane yokuba nezifo ezingelapheki, kuhlanganise nezinhlobo ezithile zomdlavuza. Lokhu kudla kuvame ukuchichima ku-fiber, amavithamini, amaminerali, nama-phytochemicals, okuyizinhlanganisela zemvelo ezitholakala ezitshalweni ezihlotshaniswa nezinzuzo zezempilo ezivikelayo. Ngokuhlanganisa ukudla okuhlukahlukene okusekelwe ezitshalweni ekudleni kwabo, abantu ngabanye bangondla imizimba yabo ngenqwaba yemisoco ngenkathi benciphisa amathuba okuba nezifo ezithile.
Izinketho zenyama zingase zibe nenzuzo
Eminyakeni yamuva nje, kuye kwaba nesithakazelo esikhulayo kwezinye izinhlobo zenyama njengendlela yokunciphisa ukusetshenziswa kwenyama kanye nokunciphisa ubungozi bezempilo obuhlobene. Inyama ehlukile, efana nama-burger asekelwe ezitshalweni, amasoseji, nezinye ezithatha indawo yamaprotheni, zinikeza inketho esebenzayo kubantu abafuna ukufaka ukudla okwengeziwe okusekelwe ezitshalweni ekudleni kwabo. Lezi zindlela ezihlukile ngokuvamile zenziwe ngenhlanganisela yamaprotheni ezitshalo, okusanhlamvu, nezinye izithako, okuhlinzeka ngomthombo wamaprotheni ongafana nemikhiqizo yenyama yendabuko. Ukwengeza, lezi zindlela ezihlukile ngokuvamile ziphansi kumafutha agcwele kanye ne-cholesterol, okuyizici ezaziwayo zengozi yezinhlobo ezithile zomdlavuza. Ukufaka ukudla okuhlukile kwenyama ekudleni okunomsoco kungase kunikeze abantu ithuba lokuhlukanisa imithombo yabo yamaprotheni kuyilapho kunciphisa ukuchayeka kwabo ezinhlanganisela eziyingozi ezitholakala emazingeni aphezulu ezinhlotsheni ezithile zenyama. Kodwa-ke, ucwaningo olwengeziwe luyadingeka ukuze uqonde ngokugcwele imiphumela yesikhathi eside kanye nezinzuzo eziqhathaniswayo zezinye izindlela zenyama maqondana nokunciphisa ingozi yomdlavuza.
Izinketho ezinempilo zempilo yonke
Njengoba abantu beya ngokuya bebeka phambili impilo yabo yonke, kubalulekile ukuhlola izinhlobonhlobo zezinketho ezinempilo ezingaba nomthelela ekudleni okulinganiselayo nokunomsoco. Ukufaka ukudla okuphelele, okufana nezithelo, imifino, okusanhlamvu okuphelele, nemifino, kunganikeza amavithamini abalulekile, amaminerali, kanye ne-fiber esekela impilo yonke kanye nokuphila kahle. Ngaphezu kwalokho, imikhuba yokudla enengqondo, ukulawula izingxenye, kanye nokuvivinya umzimba njalo kudlala indima ebalulekile ekugcineni impilo yonke. Ngokwamukela lezi zinketho ezinempilo kanye nokusebenzisa indlela ephelele yokudla kanye nendlela yokuphila, abantu ngabanye bangathatha izinyathelo ezisheshayo ekuzuzeni nasekugcineni impilo enhle.
Sengiphetha, nakuba ucwaningo olwengeziwe ludingeka, ubufakazi obuvezwe kulokhu okuthunyelwe bubonisa ukuxhumana okungaba khona phakathi kokusetshenziswa kwenyama ephezulu kanye nokwanda kwengozi yomdlavuza. Njengabasebenzi bezempilo, kubalulekile ukwazisa nokufundisa amakhasimende ethu neziguli ngomthelela ongaba khona wezinketho zabo zokudla empilweni iyonke. Ukukhuthaza ukudla okunomsoco nokuhlukahlukene, okuhlanganisa ukusetshenziswa kwenyama okusesilinganisweni, kungasiza ekwehliseni noma yiziphi izingozi ezingaba khona ezihlobene nokusetshenziswa kwenyama ngokweqile. Kubalulekile ukuqhubeka nokuqapha nokufunda lokhu kuxhumana ukuze uqonde kangcono indima yenyama engcupheni yomdlavuza futhi ukhuthaze imikhuba yokudla enempilo ukuze ube nempilo enhle.
FAQ
Yiziphi izinhlobo ezithile zomdlavuza ezivame ukuhlotshaniswa nokudliwa kakhulu kwenyama?
Umdlavuza we-Colorectal uwuhlobo oluvame ukuhlotshaniswa nokudliwa kakhulu kwenyama, ikakhulukazi inyama egayiwe kanye nebomvu. Ucwaningo luye lwabonisa ukuthi abantu abadla inani eliphezulu lale nyama basengozini enkulu yokuba nomdlavuza we-colorectal uma kuqhathaniswa nalabo abadla inyama encane. Ukwengeza, kunobunye ubufakazi obuphakamisa ukuxhumana okungaba khona phakathi kokusetshenziswa kwenyama okuphezulu kanye neminye imidlavuza efana nomdlavuza we-pancreatic kanye ne-prostate, nakuba ucwaningo olwengeziwe luyadingeka ukuze kutholakale ukuxhumana okuqondile. Kuyancomeka ukuthi kuncishiswe ukudla inyama egayiwe kanye nebomvu ukuze kwehliswe ingozi yokuba nalezi zinhlobo zomdlavuza.
Ingabe zikhona izindlela ezithile zokupheka inyama ezixhumene nengozi ephezulu yomdlavuza?
Yebo, ukugcoba, ukuthosa, nokubhema inyama emazingeni okushisa aphezulu kungakhiqiza izinhlanganisela ze-carcinogenic ezifana ne-heterocyclic amines nama-polycyclic aromatics hydrocarbons, okuye kwaxhunyaniswa nengozi eyengeziwe yomdlavuza. Ngokuphambene, izindlela zokupheka ezinjengokubhaka, ukubilisa, ukubilisa, noma ukupheka inyama emazingeni okushisa aphansi ngokuvamile zibhekwa njengezinketho eziphephile. Kuyalulekwa futhi ukugwema ukushiswa noma ukushiswa izingxenye zenyama, njengoba zingaqukatha amazinga aphezulu alezi zinhlanganisela eziyingozi. Sekukonke, kubalulekile ukulinganisa ukujabulela inyama eyosiwe noma ethosiwe ngokusesilinganisweni futhi ufake amasu okupheka anempilo ukuze kuncishiswe izingozi ezingaba khona zomdlavuza.
Ukusetshenziswa kwenyama ephezulu kunomthelela kanjani ekuvuvukeni emzimbeni, okwandisa ingozi yomdlavuza?
Ukudla okuphezulu kwenyama kungaholela ekuvuvukeni okungapheli emzimbeni ngenxa yokukhiqizwa kwama-molecule e-pro-inflammatory ngesikhathi sokugaya. Lokhu kuvuvukala kungalimaza amaseli kanye ne-DNA, okwandisa ingozi yokukhula komdlavuza. Ukwengeza, inyama egayiwe inamakhemikhali angakhuthaza ukuvuvukala nokukhula komdlavuza. Sekukonke, ukudla okunenyama eningi kungaphazamisa ukusabela kwemvelo komzimba okuvuvukalayo, kudala indawo evumela ukukhula komdlavuza. Ukunciphisa ukusetshenziswa kwenyama kanye nokuhlanganisa ukudla okwengeziwe okulwa nokuvuvukala kungasiza emazingeni aphansi okuvuvukala nokunciphisa ingozi yomdlavuza.
Inyama egayiwe idlala liphi iqhaza ekwandiseni amathuba okuba nomdlavuza uma kuqhathaniswa nenyama engakagaywa?
Inyama egayiwe, efana nobhekeni nezinja ezishisayo, iqukethe amazinga aphezulu ezinto ezihlanganisa i-carcinogenic njenge-nitrites nezinhlanganisela ze-N-nitroso uma kuqhathaniswa nenyama engacutshungulwanga. Lezi zinhlanganisela zakheka ngesikhathi kucutshungulwa futhi kuphekwa inyama futhi ziye zaxhunyaniswa nengozi eyengeziwe yomdlavuza, ikakhulukazi umdlavuza wesikhumba. Ukusetshenziswa kwenyama egayiwe kubekwe i-Group 1 carcinogen yi-World Health Organization, okubonisa ubufakazi obuqinile bezindawo zayo ezibangela umdlavuza. Ngokuphambene, inyama engacutshungulwanga ayenzi izinqubo zamakhemikhali ezifanayo futhi ayihlotshaniswa nezinga elifanayo lengozi yomdlavuza.
Ingabe zikhona iziqondiso zokudla noma izincomo zokunciphisa ingozi yomdlavuza ezihlobene nokudliwa kwenyama?
Yebo, iziqondiso eziningana zokudla zingasiza ekunciphiseni ingozi yomdlavuza ehlobene nokusetshenziswa kwenyama. Ukunciphisa ukudla kwenyama ebomvu negayiwe, ukukhetha imithombo yamaprotheni engenawo amandla njengezinkukhu, inhlanzi, namaprotheni asekelwe ezitshalweni, ukwandisa ukusetshenziswa kwezithelo nemifino, kanye nokuhlanganisa okusanhlamvu okuphelele namafutha anempilo kunganciphisa ingozi yomdlavuza. Ukwengeza, ukuzijwayeza ukulinganisela, ukugwema ukushiswa noma ukushisa inyama, kanye nokwamukela ukudla okulinganiselayo nokuhlukahlukene kuyanconywa ekuvimbeleni umdlavuza uwonke. Ukuvivinya umzimba njalo nokugcina isisindo esinempilo nakho kudlala indima ebalulekile ekwehliseni ubungozi bomdlavuza obuhambisana nokudliwa kwenyama.