Ingabe Inyama Ebomvu Idala Umdlavuza?

-Delile

• Umehluko phakathi kwenyama ebomvu engacubunguliwe neyacutshungulwa
• Akucutshungulwa
• Kucutshunguliwe
• Okushiwo ucwaningo
• Inqubo ye-IARC
• Ukutholwa kwe-IARC
• Ukunciphisa ingozi yomdlavuza, gwema inyama esetshenzisiwe
• Qaphela ukusetshenziswa kwenyama ebomvu
• Izindlela zokupheka
• Kunikezwa izincomo
• Faka ezinye izindlela zenyama ebomvu ekudleni kwakho
• Okubalulekile

Cishe ujwayele izexwayiso zabadli bokudla ngokudla inyama ebomvu eningi kakhulu. Lokhu kufaka phakathi inyama yenkomo, iwundlu, ingulube, nembuzi.

Ukwenza kanjalo kuthiwa kwandisa ingozi yakho yezimo eziningana zezempilo zesikhathi eside, kufaka phakathi izingqinamba zenhliziyo, kepha ucwaningo olwengeziwe luyadingeka ngale ndaba.

Kepha kuthiwani ngezinsolo zokuthi inyama ebomvu ibanga umdlavuza? Ochwepheshe basabheka le nkinga, kodwa bakhombe ezinye izixhumanisi ezingaba khona.

Umehluko phakathi kwenyama ebomvu engacubunguliwe neyacutshungulwa

Ngaphambi kokuntywila ocwaningweni oluzungeze ukuxhumana phakathi kwenyama ebomvu nomdlavuza, kubalulekile ukuqonda izinhlobo ezahlukene zenyama ebomvu.

Akucutshungulwa

Inyama ebomvu engasetshenziswanga yilezo ezingashintshiwe noma ezilungisiwe. Izibonelo zifaka:

• inyama yenkomo
• izingulube zengulube
• izikhumba zewundlu
• izingulube zemvu

Ngokwayo, inyama ebomvu engasetshenziswanga ingaba nomsoco. Imvamisa igcwele amaprotheni, amavithamini, amaminerali, nezinye izakhi zomzimba ezibalulekile.

Inyama ebomvu ilahlekelwa yinani layo lendabuko lapho icutshungulwa.

Kucutshunguliwe

Inyama elungisiwe isho inyama eguqulwe ngandlela thile, imvamisa ngokunambitha, ukuthungwa, noma impilo yeshalofu. Lokhu kungenziwa ngosawoti, ukwelashwa, noma ukubhema inyama.

Izibonelo zenyama ebomvu esetshenzisiwe zifaka:

• izinja ezishisayo
• pepperoni ne-salami
• ubhekeni neham
• inyama yasemini
• isoseji
• bologna
• uyisilima
• inyama esemathinini

Uma kuqhathaniswa nenyama ebomvu engasetshenziswanga, inyama ebomvu esetshenzisiwe ngokuvamile iphansi kwezakhi zomsoco futhi ibe nosawoti namafutha amaningi.

Ochwepheshe bahlukanise inyama ebomvu njengesizathu esingenzeka somdlavuza uma idliwa kakhulu. Kukhona ukuxhumana okuqinile phakathi kwenyama elungisiwe nomdlavuza.

Ochwepheshe bahlukanise inyama esetshenzisiwe njenge-carcinogen. Lokhu kusho ukuthi manje sekuyaziwa ukuthi kudala umdlavuza.

Okushiwo ucwaningo

Eminyakeni edlule, izifundo eziningi ziye zabheka imiphumela yezempilo yokudla inyama ebomvu engacutshungulwanga nengacutshungulwa.

Kuze kube manje, imiphumela seyihlanganisiwe, kodwa kunobunye ubufakazi bokuthi ukudla inyama eningi ebomvu kungakhuphula ubungozi bakho bomdlavuza othile.

Inqubo ye-IARC

I-International Agency for Research on Cancer (IARC) iyingxenye yeNhlangano Yezempilo Yomhlaba. Yenziwe ngochwepheshe bamazwe omhlaba abasebenza ukuhlukanisa ama-carcinogen (ama-agent abangela umdlavuza).

Lapho kunobufakazi obuningi bokuphakamisa ukuthi okuthile kungadala umdlavuza, amalungu e-IARC achitha izinsuku ezimbalwa ebukeza izifundo zesayensi mayelana ne-carcinogen engenzeka.

Babheka izinto eziningi ezivela ebufakazini, kufaka phakathi ukuthi izilwane ziphendula kanjani ku-carcinogen, ukuthi abantu bayiphendula kanjani, nokuthi umdlavuza ungakhula kanjani ngemuva kokuvezwa.

Ingxenye yale nqubo ifaka ukuhlukanisa i-carcinogen engahle isuselwe emandleni ayo okudala umdlavuza kubantu.

Abameli beqembu 1 yilabo abazimisele ukudala umdlavuza kubantu. Ngakolunye uhlangothi, ama-ejenti e-Group 4, afaka ama-ejenti okungenzeka angawubangeli umdlavuza.

Khumbula ukuthi lesi sigaba asibonisi ubungozi obuhambisana ne-carcinogen. Kukhombisa kuphela inani lobufakazi obusekela ukuxhumana phakathi kwama-carcinogens athile nomdlavuza.

Ukutholwa kwe-IARC

Ngo-2015, ochwepheshe abangama-22 abavela emazweni ayi-10 bahlangana ukuzohlola ucwaningo olukhona mayelana nokuxhumana phakathi kwenyama ebomvu nomdlavuza.

Babuyekeze izifundo ezingaphezu kuka-800 eminyakeni engama-20 edlule. Ezinye izifundo zabheka inyama ebomvu esetshenzisiwe noma engasetshenziswanga kuphela. Abanye bazibuka zombili.

Okutholwe yi-IARC kukhombisa ukuthi:

• Ukudla inyama ebomvu njalo mhlawumbe iyanda ingozi yakho yomdlavuza obala.
• Ukudla inyama esetshenzisiwe njalo kuyanda ingozi yakho yomdlavuza obala.

Baphinde bathola nobufakazi obukhombisa ukuxhumana phakathi kokusetshenziswa kwenyama ebomvu nomdlavuza wendlala yesinye kanye nomdlavuza wepancreatic, kepha kudingeka olunye ucwaningo.

Ukunciphisa ingozi yomdlavuza, gwema inyama esetshenzisiwe

Uma ubheka ukunciphisa ubungozi bakho bezinhlobo zomdlavuza ezibalabala kanye nezinye izinhlobo zomdlavuza, gwema ukudla inyama esetshenzisiwe.

I-IARC ihlukanise inyama esetshenzisiwe njenge-carcinogen yeQembu 1. Ngamanye amagama, kunocwaningo olwanele ukukhombisa ukuthi kubanga umdlavuza ebantwini. Ukukunikeza umongo othile, nanka amanye ama-carcinogens eqembu 1:

• ugwayi
• Imisebe ye-UV
• utshwala

Futhi, lokhu kuhlukaniswa kusekelwe ebufakazini obusekela ukuxhumana phakathi komdlavuza ne-ejenti ethile.

Yize kunobufakazi obuqinile obukhombisa ukuthi wonke ama-ejenti e-Group 1 abangela umdlavuza kubantu, akubona bonke ababeka izinga elifanayo lobungozi.

Isibonelo, ukudla inja eshisayo akufani nokubhema ugwayi uma kukhulunywa ngengozi yomdlavuza.

Umbiko we-IARC uphethe ngokuthi ukudla amagremu angama-50 enyama esetshenzisiwe usuku ngalunye kwandisa ingozi yomdlavuza ngamaphesenti ayi-18. Ngokusho kwe-American Cancer Society, lokhu kungakhuphula ingozi yokuphila komdlavuza wamathumbu kusuka kumaphesenti ama-5 kuye kumaphesenti ayisithupha.

Ukubhekisela, ama-gramu angama-50 enyama esetshenzisiwe ahumusha cishe inja eyodwa eshisayo noma izingcezu ezimbalwa zenyama yedeli.

Ochwepheshe basikisela ukuthi kudliwe lezi zinyama kanye kuphela ngezikhathi ezithile. Cabanga ukuzijabulela ngezikhathi ezikhethekile kunokuba uzenze ingxenye yokudla kwakho kwansuku zonke.

Qaphela ukusetshenziswa kwenyama ebomvu

Inyama ebomvu engalungisiwe iyingxenye yokudla okunomsoco kubantu abaningi. Inikeza inani elihle le:

• amaprotheni
• amavithamini, afana ne-B-6 ne-B-12
• amaminerali, kufaka phakathi i-iron, i-zinc, ne-selenium

Noma kunjalo, umbiko we-IARC uphethe ngokuthi ukudla njalo inyama ebomvu kungenzeka kwandise ubungozi bomdlavuza othile.

Akunasidingo sokusika ngokuphelele ukuhlangana okubomvu ekudleni kwakho, noma kunjalo. Mane unake ukuthi uyilungiselela kanjani nokuthi udla malini kuyo.

Izindlela zokupheka

Ochwepheshe be-IARC babuye baphawula embikweni wabo ukuthi indlela opheka ngayo inyama ebomvu ingaba nomthelela engozini yomdlavuza.

Ukosa, ukushisa, ukubhema noma ukupheka inyama emazingeni okushisa aphakeme kakhulu kubukeka kwandisa ubungozi. Noma kunjalo, ochwepheshe be-IARC bachaze ukuthi babungekho ubufakazi obanele bokwenza noma yiziphi izincomo ezisemthethweni.

Nakhu ukuthatha kwethu ukuthi inyama ingenziwa kanjani ibe nempilo ngangokunokwenzeka.

Kunikezwa izincomo

Ababhali bombiko we-IARC baqaphele ukuthi asikho isidingo sokunikela ngokuphelele inyama ebomvu engalungisiwe. Kepha kungcono ukukhawulela ama-servings akho abe amathathu ngesonto.

Ukudla okukodwa kwenyama ebomvu cishe kungama-ounces amathathu kuya kwayi-4 (ama-85 kuye ku-113 amagremu). Lokhu kubukeka kanjena:

• ibhega elilodwa elincane
• isikhumba esisodwa sengulube esilinganiselwe
• i-steak eyodwa encane

Faka ezinye izindlela zenyama ebomvu ekudleni kwakho

Uma inyama ebomvu noma esetshenzisiwe yakha ukudla okuningi, cabanga ngokwenza ama-swaps.

Nayi eminye imibono yokunciphisa ukusetshenziswa kwakho kwenyama ebomvu:

• Ku-pasta sauce, faka uhhafu wenyama obungayisebenzisa ngokujwayelekile ngoqathe oqoshiwe, isilimo esidliwayo esinamagatsha anamanzi, amakhowe, i-tofu, noma inhlanganisela.
• Lapho wenza ama-burger, sebenzisa i-ground turkey noma inkukhu esikhundleni senkomo. Ukuze uthole i-burger engenanyama, sebenzisa ubhontshisi omnyama noma i-tempeh.
• Faka ubhontshisi kanye nodali emasobho nasezitsheni zokuthungwa namaprotheni.

Ufuna ukuyeka inyama esetshenzwe? Lezi zeluleko zingasiza:

• Shintsha ukusikeka okubandayo esakhiweni sakho ukuze uthole izingcezu zenkukhu eyosiwe noma i-turkey.
• Khetha izinkukhu noma imifino ku-pizza esikhundleni se-pepperoni noma ubhekeni.
• Zama inyama ye-vegan. Isibonelo, sebenzisa i-soy chorizo ​​kuma-burritos noma ama-seitan kuma-stir-fries. Faka imifino yombala, ukuthungwa, nezithako ezengeziwe.
• Shintshanisa amaqanda neyogathi ngokudla kwenyama okucutshunguliwe, okufana nebhekoni noma isoseji.
• Esikhundleni sokugcoba izinja ezishisayo, ama-pan-fry fresh noma ama-bratwurst noma izixhumanisi zesoseji.

Okubalulekile

Inyama ebomvu ibhekwe ukuthi ingaxhumana kanjani nezinkinga eziningana zezempilo, kubandakanya umdlavuza. Ochwepheshe manje bakholelwa ukuthi ukudla njalo inyama ebomvu kungakhuphula ingozi yokuba nomdlavuza wobala.

Ochwepheshe bayavuma futhi ukuthi kunobufakazi obuqinile obenele bokusho ukuthi ukudla inyama eningi esetshenzisiwe kuyandisa ingozi yomdlavuza wakho.

Kodwa asikho isidingo sokusika inyama ebomvu ekudleni kwakho ngokuphelele. Vele uzame ukunamathela enyameni ebomvu engasetshenziswanga esezingeni eliphakeme, bese unciphise ukusetshenziswa kwakho kokuseva okumbalwa isonto ngalinye.