Ukuxhumana phakathi kokudla kanye nezifo kudala kuyisihloko esithakaselwayo kanye nocwaningo emhlabeni wezempilo yomphakathi. Ngokukhula kokudla okugayiwe emphakathini wethu wanamuhla, kuye kwaba nokukhathazeka okwandayo mayelana nemiphumela yezempilo engaba khona yokusetshenziswa kwemikhiqizo enjalo. Ikakhulukazi, ukusetshenziswa kwenyama egayiwe kube yinto okugxilwe kuyo kakhulu ocwaningweni, nezifundo eziningi ezihlola umthelela engcupheni yomdlavuza. Lesi sihloko sithole ukunakwa okukhethekile ngenxa yokwenyuka okushaqisayo kwamazinga omdlavuza emhlabeni wonke. Ngokusho kweWorld Health Organisation (WHO), umdlavuza kulindeleke ukuthi ube yimbangela yokufa ehamba phambili emhlabeni wonke ngonyaka ka-2030. Ngenxa yalokhu, kubalulekile ukuqonda umthelela ongaba khona wenyama egayiwe engcupheni yomdlavuza, futhi sicabangele imithelela empilweni yomphakathi kanye nokukhetha komuntu ngamunye kokudla. Lesi sihloko sizocubungula ucwaningo lwamanje kanye nobufakazi obuzungeze ukuxhumana phakathi kwenyama egayiwe kanye nobungozi bomdlavuza, ihlola izinhlobo zenyama egayiwe, ukwakheka kwazo nokuthi zilungiswa kanjani, kanye nezindlela ezingaba nomthelela ngazo ekuthuthukisweni komdlavuza. Ukwengeza, sizoxoxa ngendima yezinkombandlela zokudla kanye nezincomo ekulawuleni ubungozi bomdlavuza kanye nokukhuthaza imikhuba yokudla enempilo.
Inyama egayiwe exhunyaniswe nokwanda kwengozi yomdlavuza
Ucwaningo oluningi nocwaningo luye lwabonisa ngokungaguquki ukuhlobana okuphathelene phakathi kokusetshenziswa kwenyama egayiwe kanye nengozi eyengeziwe yokuba nezinhlobo ezithile zomdlavuza. Inyama egayiwe, ehlanganisa imikhiqizo enjengamasoseji, ubhekeni, i-ham, kanye nenyama yedeli, ibhekana nezindlela ezihlukahlukene zokulondoloza nokulungisa, ngokuvamile okuhilela ukungezwa kwamakhemikhali namazinga aphezulu e-sodium. Lezi zinqubo, ezihlangene nokuqukethwe kwamafutha aphezulu kanye nokwakheka okungenzeka kwamakhemikhali e-carcinogenic ngesikhathi sokupheka, kuye kwaphakamisa ukukhathazeka okuphawulekayo phakathi kochwepheshe bezempilo. I-World Health Organization's International Agency for Research on Cancer (IARC) ihlukanise inyama egayiwe njengama-carcinogens eQembu 1, iwabeke esigabeni esifanayo nesokubhema ugwayi kanye nokuchayeka kwe-asbestos. Kubalulekile ukuqwashisa abantu ngezingozi zezempilo ezingaba khona ezihlobene nokudla inyama egayiwe futhi kugqugquzelwe abantu ukuthi benze izinqumo ezinolwazi mayelana nokukhetha kwabo ukudla ukuze banciphise ingozi yomdlavuza.
Ukuqonda izinhlobo zenyama egayiwe
Inyama egayiwe ingahlukaniswa ngezinhlobo ezahlukahlukene ngokuya ngezithako zazo, izindlela zokuzilungiselela, kanye nezici. Olunye uhlobo oluvamile inyama eselashiwe, ebhekana nenqubo yokwelapha kusetshenziswa usawoti, ama-nitrate, noma ama-nitrate ukuze kuthuthukiswe ukunambitheka nokwelula impilo yeshalofu. Izibonelo zenyama eselashiwe zihlanganisa ubhekeni, i-ham, nenyama yenkomo. Olunye uhlobo yinyama ebilile, ehlanganisa ukufakwa kwamagciwane azuzisayo noma amasiko ukuze kuthuthukiswe ukunambitheka nokulondolozwa. I-Salami ne-pepperoni yizibonelo ezidumile zenyama evutshiwe. Ukwengeza, kunenyama ephekiwe ephekiwe, njengezinja ezishisayo namasoseji, ngokuvamile enziwa ngokugaya nokuxuba inyama nezithasiselo, iziqholo, nama-binder ngaphambi kokupheka. Ukuqonda izinhlobo ezahlukene zenyama egayiwe kunganikeza ukuqonda ezindleleni ezihlukahlukene ezisetshenziswa ekukhiqizeni kwazo futhi kwenze abantu bakwazi ukwenza izinqumo ezinolwazi mayelana nokudla kwazo.
Indima yama-preservatives kanye nezithasiselo
Ama-preservatives kanye nezithasiselo zidlala indima enkulu ekukhiqizeni inyama egayiwe. Lezi zinto zisetshenziselwa ukuthuthukisa ukunambitheka, ukuthuthukisa ukuthungwa, ukunweba impilo yeshalofu, nokuvimbela ukukhula kwamagciwane ayingozi. Izivimbelakuvunda ezivame ukusetshenziswa zifaka i-sodium nitrite ne-nitrate ye-sodium, eyengezwa ukuvimbela ukukhula kwamagciwane afana ne-Clostridium botulinum nokuvimbela ukwakheka kwe-botulism toxin. Izithasiselo ezifana ne-phosphates ne-sodium erythorbate zisetshenziselwa ukuthuthukisa ukugcinwa komswakama kanye nokuzinza kombala wenyama egayiwe. Nakuba izilondolozi kanye nezithasiselo zingaba yinzuzo mayelana nokuphepha kokudla kanye nekhwalithi yomkhiqizo, kubalulekile ukuqaphela ukuthi ukusetshenziswa ngokweqile kwenyama egayiwe equkethe lezi zinto kungase kube nezingozi ezingaba khona empilweni. Ngakho-ke, kubalulekile ukuba abantu baqaphele ukuba khona nenjongo yezilondolozi kanye nezithasiselo enyameni egayiwe futhi benze izinqumo ezinolwazi mayelana nokudla kwabo.
Imiphumela yamazinga aphezulu okusetshenziswa
Ukudla inyama egayiwe ngenani eliphezulu kuye kwahlotshaniswa nemiphumela emibi eminingi yezempilo. Enye yezingozi ezithinta kakhulu ukwanda kwamathuba okuba nezinhlobo ezithile zomdlavuza. Ucwaningo lubonise ukuxhumana okucacile phakathi kokusetshenziswa kakhulu kwenyama egayiwe kanye nengozi ephakeme yomdlavuza we-colorectal. I-World Health Organisation's International Agency for Research on Cancer ihlukanise inyama egayiwe njenge-carcinogens ye-Group 1, okusho ukuthi yaziwa ngokudala umdlavuza kubantu. Ukwengeza, ukudla ngokweqile inyama egayiwe kuye kwaxhunyaniswa nengozi eyengeziwe yomdlavuza wesisu, we-pancreatic, nowe-prostate. Lokhu okutholakele kugqamisa ukubaluleka kokulinganisela nokukhetha ezinye izindlela ezinempilo esikhundleni senyama egayiwe ukuze kuncishiswe izingozi ezingaba khona ezihlobene namazinga azo okudla aphezulu.
Ukunciphisa inyama egayiwe ukuze kuvinjelwe
Inyama egayiwe itholakala yonke indawo endaweni yethu yesimanje yokudla futhi imvamisa iyisisekelo ekudleni kwabantu abaningi. Kodwa-ke, kubalulekile ukuqaphela umthelela lezi nyama ezingaba nawo empilweni yethu yesikhathi eside, ikakhulukazi maqondana nokuvinjelwa komdlavuza. Ucwaningo luphakamisa njalo ukuthi ukunciphisa ukusetshenziswa kwenyama egayiwe kuyisu elisebenzayo ekwehliseni ingozi yokuba nezinhlobo ezahlukene zomdlavuza. Ngokukhetha eminye imithombo yamaprotheni, njengenyama engenamafutha, izinkukhu, inhlanzi, imidumba, namaprotheni ezitshalo , abantu banganciphisa ngokuphawulekayo ukuchayeka kwabo kuzinhlanganisela eziyingozi ezitholakala enyameni egayiwe. Ukwengeza, ukufaka izinhlobo ezihlukahlukene zezithelo, imifino, okusanhlamvu okuphelele, namafutha anempilo ekudleni komuntu kunganikeza izakhi ezibalulekile kanye nama-antioxidants okuye kwaboniswa ukuthi kunemiphumela yokuzivikela kumdlavuza. Ukuthatha izinyathelo ezisheshayo zokunciphisa ukudla okugayiwe kanye nokukhetha ukudla okunempilo kuyingxenye ebalulekile yesu elibanzi lokuvimbela umdlavuza.
Ukulinganisa ukudla kwamaprotheni nezinye izindlela
Lapho sicabangela ukudla kwethu amaprotheni, kubalulekile ukuhlola ezinye izindlela ezinganikeza imisoco edingekayo kuyilapho unciphisa izingozi ezingaba khona ezihlobene nenyama egayiwe. Nakuba inyama engenamafutha, izinkukhu, nenhlanzi ngokuvamile kubhekwa njengemithombo yamaprotheni enempilo, abantu ngabanye bangahlanganisa amaprotheni asekelwe ezitshalweni, njenge-legumes, tofu, tempeh, ne-seitan, ekudleni kwabo. Lezi zindlela azigcini nje ngokunikeza ama-amino acid abalulekile kodwa futhi zinikeza izinzuzo ezengeziwe ezifana ne-fiber, amavithamini, namaminerali. Ngaphezu kwalokho, ukuhlola izinhlobonhlobo zemithombo yamaprotheni kuqinisekisa iphrofayili yezakhi zomzimba futhi kungasiza abantu ukuba bathole ukudla okunomsoco nokuhlukahlukene. Ngokuhlanganisa lezi zindlela ezihlukile zamaprotheni ekudleni kwethu, singenza izinqumo ezinolwazi ezibeka kuqala impilo yethu yesikhathi eside futhi sinciphise izingozi ezingaba khona ezihlobene nenyama egayiwe.
Ukwenza izinqumo ezinolwazi nezinempilo
Kubalulekile ukubeka phambili ukwenza izinqumo ezinolwazi nezinempilo uma kuziwa ekudleni kwethu kanye nempilo enhle iyonke. Lokhu kuhlanganisa ukunaka izithako kanye nokuqukethwe okunomsoco kokudla esikudlayo. Ngokufunda amalebula nokuqonda umthelela wezithako ezithile empilweni yethu, singenza izinqumo ezifundisiwe mayelana nokuthi yini okufanele siyifake ekudleni kwethu. Ukwengeza, ukuhlala sazi kahle mayelana nocwaningo lwamanje nezincomo kungasisiza ukuthi sizule ezinhlobonhlobo zokudla okutholakalayo. Ukuzinika isikhathi sokuzifundisa ngokudla okunempilo nokwenza izinqumo ezinengqondo ezihambisana nezinjongo zethu zezempilo kungaba nomthelela endleleni yokuphila ekhuthaza ubungqabavu futhi enciphise ubungozi bokukhathazeka okuhlukahlukene kwezempilo.
Ukubaluleka kokulinganisela nokuhlukahluka
Ukuzuza ukudla okulinganiselayo okuthuthukisa impilo yonke futhi kunciphisa ingozi yokukhathazeka okuthile kwezempilo kudinga ukuhlanganisa ukulinganisela nokuhlukahluka emikhubeni yethu yokudla. Ukulinganisela kusivumela ukuba sijabulele izinhlobonhlobo zokudla kuyilapho sigwema ukusetshenziswa ngokweqile kwanoma yiluphi uhlobo olulodwa. Ngokuzijwayeza ukulawula izingxenye nokulinganisela, singakwazi ukwanelisa izifiso zethu ngaphandle kokufaka impilo yethu engozini. Ukwengeza, ukufaka okuhlukahlukene ekudleni kwethu kuqinisekisa ukuthi sithola imisoco ehlukahlukene edingekayo ukuze sisebenze kahle. Ukudla okuhlukene kunikeza inhlanganisela eyingqayizivele yamavithamini, amaminerali, nezinye izinhlanganisela ezibalulekile, futhi ngokufaka izithelo ezihlukahlukene, imifino, okusanhlamvu okuphelele, amaprotheni amancane, namafutha anempilo, singaqinisekisa ukuthi imizimba yethu ithola ukondliwa okudingekile ukuze sibe nempilo enhle. Ukwamukela ukulinganisela nokuhlukahluka emikhubeni yethu yokudla akugcini nje ngokuthuthukisa ikhwalithi yethu yonke yokudla kodwa futhi kuthuthukisa impilo nempilo yesikhathi eside.
Sengiphetha, ubufakazi obuxhumanisa inyama egayiwe nengozi eyandayo yomdlavuza bukhulu futhi abunakushaywa indiva. Nakuba kungase kube nzima ukuqeda ngokuphelele inyama egayiwe ekudleni kwethu, kubalulekile ukuqaphela ubungozi bezempilo obungase bube khona futhi sinciphise ukudla kwethu ngangokunokwenzeka. Ukufaka izithelo eziningi, imifino, namaprotheni ekudleni kwethu akukwazi nje ukunciphisa ingozi yomdlavuza, kodwa futhi kuthuthukise impilo yethu yonke. Njengenjwayelo, kuhle kakhulu ukuthintana nochwepheshe bezempilo ukuze uthole izincomo eziqondene nawe zokudla. Masenze izinqumo ezinengqondo mayelana nempilo yethu nenhlalakahle yethu.
FAQ
Yibuphi ubufakazi bamanje besayensi mayelana nokuxhumana phakathi kwenyama egayiwe kanye nengozi eyengeziwe yomdlavuza?
Kunobufakazi obuqinile besayensi obuphakamisa ukuthi ukusetshenziswa kwenyama egayiwe kuhlotshaniswa nengozi eyengeziwe yezinhlobo ezithile zomdlavuza, ikakhulukazi umdlavuza wesikhumba. Inyama egayiwe yilezo ezilondolozwe ngokuphulukiswa, ukubhema, noma ukungeza izinto ezigcina amakhemikhali. Amazinga aphezulu kasawoti, ama-nitrate, nezinye izithasiselo kulezi zilwane kukholakala ukuthi anomthelela ekwandeni kwengozi. Nokho, kubalulekile ukuqaphela ukuthi ingozi enkulu yokuba nomdlavuza ngenxa yokusetshenziswa kwenyama egayiwe incane uma kuqhathaniswa, nezinye izici zokuphila ezinjengokubhema, ukukhuluphala ngokweqile, nokungazivocavoci zidlala indima ebaluleke kakhulu engozini yomdlavuza. Noma kunjalo, kuyatuswa ukunciphisa ukusetshenziswa kwenyama okugayiwe njengengxenye yokudla okunempilo.
Ingabe zikhona izinhlobo ezithile zenyama egayiwe ezihlotshaniswa kakhulu nengozi yomdlavuza eyanda?
Yebo, izinhlobo eziningana zenyama egayiwe zitholakale zihlotshaniswa kakhulu nengozi yomdlavuza eyandayo. Ngokusho kwe-International Agency for Research on Cancer (IARC), ukusetshenziswa kwenyama egayiwe njengobhekeni, amasoseji, izinja ezishisayo, kanye ne-ham kuye kwahlukaniswa njenge-carcinogenic kubantu, okuxhunyaniswa ngokuqondile nengozi eyengeziwe yomdlavuza we-colorectal. Lezi zilwane zivame ukugcinwa ngokubhenywa, ukuphulukiswa, noma ukufaka usawoti noma izinto ezigcina amakhemikhali, ezingaba nomthelela ekwakhekeni kwezinhlanganisela ezibangela umdlavuza. Kunconywa ukunciphisa ukusetshenziswa kwenyama egayiwe ukuze kuncishiswe ingozi yomdlavuza.
Ingabe ukusetshenziswa kwenyama egayiwe kuyithinta kanjani ingozi yomdlavuza iyonke uma kuqhathaniswa nezinye izici zokuphila ezinjengokubhema noma ukungasebenzi komzimba?
Ukusetshenziswa kwenyama egayiwe kuxhunyaniswe nengozi eyandayo yomdlavuza, ikakhulukazi umdlavuza wesikhumba. Kodwa-ke, kubalulekile ukuqaphela ukuthi umthelela wokusetshenziswa kwenyama egayiwe engcupheni yomdlavuza mncane uma kuqhathaniswa nezici zengozi ezisungulwe kahle njengokubhema nokungawuvivinyi umzimba. Ukubhema kuyimbangela ehamba phambili yokufa komdlavuza okungavinjelwa futhi kuyimbangela enkulu yezigameko zomdlavuza. Ngokunjalo, ukungasebenzi komzimba kuhlotshaniswa nengozi enkulu yomdlavuza ohlukahlukene. Nakuba ukwehlisa ukudla kwenyama egayiwe kuhle empilweni yonke, ukubhekana nokubhema nokungawuvivinyi umzimba kufanele kubekwe phambili ekuvimbeleni umdlavuza.
Ingabe zikhona izindlela ezingase zibe khona lapho inyama egayiwe ingandisa ingozi yokuba nomdlavuza?
Yebo, kunezindlela eziningana ezingase zibe khona lapho inyama egayiwe ingandisa ingozi yokuba nomdlavuza. Enye indlela iwukuba khona kwezinhlanganisela ze-carcinogenic ezifana ne-nitrites nama-polycyclic aromatics hydrocarbons (PAHs), ezingakheka ngesikhathi sokucubungula nokupheka inyama. Lezi zinhlanganisela ziye zaxhunyaniswa nengozi eyengeziwe yomdlavuza. Enye indlela engase ibe khona amafutha amaningi kanye nosawoti omningi enyameni egayiwe, engakhuthaza ukuvuvukala nokucindezeleka okwenziwe nge-oxidative, kokubili okuhlotshaniswa nengozi eyengeziwe yomdlavuza. Ukwengeza, ukucutshungulwa kwenyama kungaholela ekwakhekeni kwe-heterocyclic amines (HCAs) kanye nemikhiqizo yokuphela kwe-glycation (AGEs), eye yathinteka ekuthuthukiseni umdlavuza.
Ingabe ikhona imihlahlandlela noma izincomo ezivela ezinhlanganweni zezempilo mayelana nokusetshenziswa kwenyama egayiwe ukuze kwehliswe ingozi yomdlavuza?
Yebo, kuneziqondiso nezincomo ezivela ezinhlanganweni zezempilo mayelana nokusetshenziswa kwenyama egayiwe ukuze kwehliswe ingozi yomdlavuza. I-World Health Organization (WHO) ihlukanise inyama egayiwe, efana nobhekeni, amasoseji, nama-ham, njengama-carcinogens e-Group 1, okubonisa ukuthi kuyaziwa ukuthi ibangela umdlavuza. I-American Cancer Society incoma ukuthi kuncishiswe ukudla kwenyama egayiwe futhi iphakamisa ukukhetha inyama engenamafutha, inhlanzi, izinkukhu, noma amaprotheni ezitshalo njengezinye izindlela ezinempilo. Ukwengeza, i-World Cancer Research Fund yeluleka ukugwema inyama egayiwe ngokuphelele, njengoba ihlotshaniswe nengozi eyengeziwe yomdlavuza we-colorectal.
