Ingabe Inyama Ebomvu *Ikubi* Ngempela?

-Delile

• Izinzuzo Zokuthola Beef Up
• Ukwehla kokudla inyama
• I-Caveats
• Okubalulekile Ngenyama Yenkomo: Uhlelo Lwakho Lwegeyimu
• Buyekeza kwe-

Buza idlanzana labantu abanomqondo ngezempilo mayelana nokudla, futhi mhlawumbe bonke bangavumelana ngento eyodwa: Imifino nezithelo ziphuma phambili. Kepha buza ngenyama ebomvu, futhi ungahle uthole izimpendulo eziningi. Ngabe inyama ebomvu yinto embi kunazo zonke ongayidla noma ukudla okuyisisekelo kokudla okunempilo? (Ezindabeni ezihlobene, sinomhlahlandlela Wakho Wokwakha IBurger Engcono Kakhulu.)

Kumbalwa ukudla osekuqubule ingxabano emphakathini njengoba kusanda kwenzeka inyama ebomvu. Ngo-Okthoba 2015, i-World Health Organisation (i-WHO) yahlukanisa inyama ebomvu njenge "carcinogenic enokwenzeka", ibalula inyama ebomvu esetshenzisiwe njengesona esibi kakhulu esigabeni esifanayo nogwayi. Futhi ngemva kocwaningo lwango-2012 lwaxhumanisa inyama ebomvu nengozi enkulu yokufa, izihloko zezindaba zenze kwaba isiqalekiso sokudla okunempilo. Izihloko zezindaba zifundeka kanje: "Yonke inyama ebomvu iyingozi," "Ufuna ukuphila isikhathi eside? Bamba inyama ebomvu," "izizathu ezingu-10 zokuyeka ukudla inyama ebomvu."

Ngokuqagela, kwaba nokuhlehla, njengoba ukuthululwa kokusekelwa kwezinzuzo zenyama yenkomo kwavela phakathi kwabadla inyama ("Inyama ebomvu: Iyawenza kahle umzimba!" Esinye isihloko sasivikela), futhi abaseMelika basenqaba ukuyeka ama-burger abo nsuku zonke nebhekoni. Nakuba ukusetshenziswa kwenyama ebomvu empeleni kwehla kusukela ekuphakameni kwayo ngeminyaka yawo-1970, umuntu omdala ovamile usadla amakhilogremu angu-71.2 enyama ebomvu ngonyaka-phakathi kwamazinga aphezulu kakhulu okusetshenziswa kwenyama emhlabeni.

Manje lokho kusishiya kuphi? Ingabe kufanele siyishiye ngokuphelele inyama ebomvu, noma ingaba yingxenye yokudla okunempilo, okunomsoco? Inothi elilodwa okufanele likhunjulwe: Sikhuluma ngenyama ebomvu ngokombono wezempilo-hhayi wokuziphatha noma wendawo. (Okuningi ngalezo zici kuwebhu yonkana.)

Njengakho konke ukudla, isinqumo sokuthi uyidle yini inyama ebomvu kungukukhetha komuntu ngamunye futhi kuncike kwezinye izinto eziningi. "Ukudla okufana nenyama ebomvu kungathinta abantu ngezindlela ezahlukene, kusebenza kahle kwabanye futhi kungabi kuhle kakhulu kwabanye," kusho uFrank Lipman, MD, udokotela wezokwelapha ohlanganisayo futhi osebenzayo, umsunguli we-Eleven Eleven Wellness Centre, nomlobi we Izizathu Ezingu-10 Zokuzizwa Umdala Futhi Ukhuluphele. "Ngingummeli omkhulu wokulalela umzimba wakho ukuze unqume ukuthi yini oyifanele kakhulu."

Lokho kushiwo, isayensi ilinganise imiphumela emihle engemihle yenyama ebomvu ekudleni kwakho. Nakhu ukuthi ucwaningo luthatha kanjani.

Izinzuzo Zokuthola Beef Up

Ucwaningo lukhombisa ukuthi inyama yenkomo ihlinzeka ngenani lezakhamzimba ezisemqoka ekudleni kwabantu abadala base-U.S. Okokuqala, inikeza amaprotheni amaningi, i-macronutrient esiza ukwakha imisipha, ikugcine ugcwele, futhi ulawule umzimba. I-tenderloin engu-3.5-ounce iqukethe amagremu angama-30 wamaprotheni ngama-calories angama-215.

Inyama ebomvu nayo iwumthombo omuhle wezinye izakhi zomzimba eziningi, kufaka phakathi amavithamini B, i-iron ne-zinc. I-Vitamin B12 iyadingeka ekusebenzeni okufanele cishe kwawo wonke amasistimu emzimbeni wakho ngenkathi i-iron-boosting energy ihlinzeka nge-oxygen egazini nasezinsizakalweni ze-metabolism. (Futhi, abesifazane, ikakhulukazi asebekhulile, bavame ukuntula i-iron. Zama lezi zokupheka ezine-iron kwabesifazane abakhuthele.) Inyama ebomvu iwumthombo omuhle we-zinc, ehlotshaniswa nesimiso sokuzivikela esiqinile futhi esiza ukulwa. ukugula.

Uma ukhetha inyama yenkomo enotshani ngaphezu kokudla okusanhlamvu (njengoba kufanele-ngaphezulu kulokho kamuva), uzothola nezinto eziningi ezinhle, kufaka phakathi i-omega-3 fatty acids enempilo yenhliziyo, i-conjugated linoleic acid (CLA), okungase kusize ukwehlisa umfutho wegazi futhi kukhuthaze ukwehla kwesisindo, kanye nama-omega-6 fatty acids ane-pro-inflammatory ambalwa, kusho uLipman. Izobe iqukethe namafutha angaphansi kakhulu kunenkomo efuywe efektri, eyondliwe okusanhlamvu (ukuhlinzeka cishe inani elilinganayo nesifuba senkukhu esingenalutho esingenalutho). Futhi ukhohlwe umbono wokuthi wonke amafutha amabi. Olunye uhlobo lwamafutha e-monounsaturated atholakala enyameni ebomvu, olubizwa ngokuthi i-oleic acid, luye lwabonakala luyinzuzo empilweni yakho, lusiza ekwehliseni i-cholesterol "embi" ye-LDL ("bad") nokunciphisa ingozi yokushaywa unhlangothi.

Okokugcina: Uma uwuhlobo lomuntu othanda inyama, inambitheka kamnandi kakhulu. (Bona: I-6 Burger Twists Ngaphansi KwamaKhalori angu-500.)

Ukwehla kokudla inyama

Ukuxhumana kwenyama ebomvu nesifo senhliziyo mhlawumbe kuza engqondweni kuqala, futhi-ke, akuyona into entsha-noma engafanele. Ukuhlaziywa kwe-meta ngo-2010 kuphelile inyama ecutshunguliwe (cabanga isoseji, ubhekeni, izinja ezishisayo, noma i-salami) kuhlotshaniswa nesifo esiphakeme sesifo senhliziyo. (Ucwaningo olufanayo alutholanga kuhlangana nokusikeka okungaphendulwanga kwenyama ebomvu-njenge-sirloin, i-tenderloin, noma i-filets.) Ezinye izifundo zokuhlola ezinkulu zisekele ubudlelwane obuphakathi kokudla kwenyama okusetshenzisiwe nezifo zenhliziyo nemithambo kanye nengozi yokufa.

Ukudla inyama ebomvu kuye kwaxhunyaniswa nengozi enkulu yomdlavuza, ikakhulukazi umdlavuza we-colorectal (noma colon) emadodeni, ngezifundo eziningi. Ngenkathi ukuhlangana phakathi komdlavuza webele nenyama ebomvu kusacacile, isifundo esisodwa sathola ukuthi ukudla inyama ebomvu kungaholela engcupheni ephakeme yomdlavuza webele phakathi kwabesifazane be-premenopausal.

Ucwaningo oluseqhulwini lwezimpikiswano zakamuva "zenkomo yimbi" yisifundo sokuhlola sika-2012 esasibheke abantu abangaphezu kuka-120,000 iminyaka engama-22 kuya kwengama-28. Abacwaningi bathola ukuthi abantu abavame ukudla inyama ebomvu maningi amathuba okuthi babulawe yizo zonke izimbangela, ikakhulukazi isifo senhliziyo nomdlavuza. (Lokhu okutholakele kuveze izihloko ezisematheni ezithi "inyama-izokubulala" okukhulunywe ngayo ngenhla.)

Ngenkathi abacwaningi bethola ukuthi ingozi yokufa inyukile kubo bobabili inyama ebomvu esetshenzisiwe nengalungisiwe, inyama esetshenzisiwe yayiphethwe ngamaphesenti angama-20 yengozi eyengeziwe. Ababhali bezocwaningo baphinde baphetha ngokuthi ukufaka eminye imithombo yamaprotheni "enempilo" (njengezinhlanzi, izinkukhu, amantongomane, imidumba, ubisi, noma okusanhlamvu okuphelele) kuzokwehlisa ingozi yokufa phakathi kwamaphesenti ayisikhombisa kuye kwayi-14. Ngakho-ke, inkukhu ne-salmon ukuze uphumelele, akunjalo?

I-Caveats

Akunjalo. Kubalulekile ukukhumbula ukuthi iningi lalezi zifundo zesikhathi eside, ezinkulu zibheka, hhayi izifundo ezenziwa ngokungahleliwe nezilawulwayo (indinganiso yegolide ocwaningweni lwesayensi). Ababhali abaningi bokudla okunomsoco badlulise imininingwane yocwaningo futhi bakhanyisa ukushiyeka kwalo, kufaka phakathi iqiniso lokuthi izifundo zokuhlola zingaphakamisa ukuhlangana, kepha hhayi okuyimbangela, phakathi kwenyama ebomvu nokufa. (Ngamanye amagama, njengoba abantu bengahlali kubhabhalazi, ezinye izici zingahle zivele ezinikele emiphumeleni yabahlanganyeli yezempilo, enjengokuphila ngokuhlala phansi, izimo zezempilo ezingaphansi, ukubhema, amadayari okudla angabikwa kakhulu nokuningi).

Futhi, isifinyezo sango-2011 sezifundo ezingama-35 asibutholanga ubufakazi obanele bokuxhasa ukuxhumana phakathi kwenyama ebomvu nomdlavuza wekoloni, kucashunwa indlela yokuphila eguquguqukayo nezici zokudla okuhambisana nezifundo zabantu.

Ngaphezu kwalokho, yonke ingxoxo emayelana namafutha agcwele isanda kubuyekezwa futhi yabukezwa. Akusekho "amanoni" uqobo isitha sezempilo esifayo, njengoba kwakunjalo esikhathini esedlule. Yebo, inyama ebomvu iqukethe amanoni agcwele, angagcwali ncamashi ngezinzuzo zempilo. (Ithenda elingu-3.5-ounce likhipha ama-gramu ayi-3.8 wezinto kanye namafutha angu-9.6 amagremu.) Kepha ngemuva kokuthi amafutha agcwele amademoni cishe cishe isigamu sekhulu leminyaka, ucwaningo luphakamisa ukuthi lwalungeyona ingozi kangako njengoba kungenzeka sasicabanga: A 2010 Ukuhlaziywa kwe-meta kukhombisile ukuthi babungekho ubufakazi obanele bokuphetha ngokuthi amafutha agcwele ayehlotshaniswa nesifo senhliziyo noma isifo senhliziyo.

Noma kunjalo, amafutha agcwele afakazelwe ukuthi aphakamisa i-LDL, noma "okubi," i-cholesterol nezinye izindaba zezempilo, yingakho imihlahlandlela ye-USDA yokudla iphakamisa ukukhawulela amafutha agcwele ngaphansi kwamaphesenti angu-10 wekhalori yakho yansuku zonke. (Uma udla ama-calories angu-2,000 ngosuku, lokho kusho ukuthi umkhawulo kumafutha agcwele amagremu angu-20 noma ngaphansi.)

Ekugcineni, yini into yangempela ngesimemezelo se-WHO sokuthi yi-carcinogen? Yize inyama esetshenzisiwe kanye nogwayi-yahlukaniswa njenge-carcinogen yeQembu 1, akusho ukuthi ukuyidla kunengozi efanayo yokuba nomdlavuza njengokubhema. Ukudla amagremu angama-50 enyama esetshenzisiwe nsuku zonke kuphakamisa ubungozi bakho bomdlavuza ngamaphesenti ayi-18, maqondana nengozi yakho yokuqala, ngenkathi ukubhema kukhulisa ubungozi bakho cishe ngamaphesenti ama-2,500-hhayi ama-apula ncamashi.

Okubalulekile Ngenyama Yenkomo: Uhlelo Lwakho Lwegeyimu

KuLipman, imiphumela eyingozi yezempilo ayithinti inyama uqobo, kepha kunalokho okwenziwa enyameni. "Amapulazi amaningi asefektri anika izinkomo ama-hormone okukhula ukuze zikhule ngokushesha, nemithi elwa namagciwane ukuvikela izinkomo ukuthi zingaguli ngaphansi kwezimo ezingahlanzekile," usho kanje.

Uma ukhetha ukufaka inyama ekudleni kwakho, u-Lipman uncoma ukukhetha inyama ebomvu enotshani. Uma ingasho ukuthi "kudliwe utshani," ungacabanga ukuthi yondliwe okusanhlamvu. (Ungathenga inyama enotshani ku-inthanethi kumasayithi afana ne-EatWild.com.) Ngokuqondene namasoseji, ubhekeni nenye inyama esetshenzisiwe? Ithi sayonara, uLipman uyaphakamisa. "Inyama elungisiwe ayikaze ngiyincome."

Ekugcineni, lokho okudlayo kukuwe ngokuphelele. “Impilo yethu ithintwa ezinye izici eziningi zokuphila, ukuziphatha, kanye nezici zofuzo ngaphezu kokudla ukudla,” kuchaza uMarion Nestle, Ph.D., uprofesa wezokudla okunomsoco, izifundo zokudla, nempilo yomphakathi eNyuvesi yaseNew York. Uma kukhulunywa ngenyama ebomvu, okuncane akungabazeki ukuthi kungcono kodwa okunye kulungile: "Yonke into ngokulinganisela," usho kanje.

Ufuna izincomo eziqonde ngqo? Ngeshwa, izinhlaka zikahulumeni ezifana ne-USDA ziyakugwema ukubeka umkhawulo othile enyameni ebomvu (mhlawumbe ngenxa yama-lobbyists anamandla avela embonini yenkomo nezinkomo, kusho uNestle). UMike Roussell, Ph.D., umeluleki wezokudla okunempilo kanye nomqondisi wezokudla e-PEAK Performance, uncoma ama-servings ama-ounce amathathu kuya kwamane kabili ngeviki kanti eminye imithombo isebenzisa ukuwadla njalo "njalo." iqhinga. Udaba lwangempela: Ukuqinisekisa ukuthi konke okunye ukukhetha kwakho kokudla kusekela ukudla kwakho inyama ebomvu, kusho uRoussell, njengoba nje ungenza uma ngabe udla isalmon noma inkukhu.

Ngakho-ke, njengezinto eziningi kwezondlayo, awukho umthetho onzima futhi osheshayo wokuthi kungakanani kakhulu. "Ngoba imizimba yawo wonke umuntu yehlukile, kunzima ukunikela ngenombolo ethile yokuphakelwa," kusho uLipman. "Esikhundleni salokho, ngincoma ukuthi uzihlole wena ukuthola ukuthi yini elungele umzimba wakho ngamunye." Kwabanye, lokho kungaba izikhathi ezimbili ngesonto; kwabanye, kanye ngenyanga-noma mhlawumbe akukho nhlobo.

Buyekeza kwe-