Ngaba Inyama ebomvu ibangela uMhlaza?

Umxholo

• Umahluko phakathi kwenyama ebomvu engakhange isetyenzwe kunye neyenziwe ngokutsha
• Akusetyenziswanga
• Iqhubekisiwe
• Uthini uphando
• Inkqubo yeIARC
• Iziphumo ze-IARC
• Ukunciphisa umngcipheko womhlaza, kunqande inyama egqityiweyo
• Yikhumbule inyama ebomvu oyityayo
• Iindlela zokupheka
• Ukuhambisa isindululo
• Yongeza enye inyama ebomvu kwindlela otya ngayo
• Umgca wezantsi

Mhlawumbi uqhelene nezilumkiso malunga nezondlo malunga nokutya inyama ebomvu kakhulu. Oku kubandakanya inyama yenkomo, imvana, inyama yehagu, nebhokhwe.

Ukwenza njalo kuthiwa kukwenyusa umngcipheko kwiimeko ezininzi zempilo zexesha elide, kubandakanya imicimbi yentliziyo, kodwa uphando oluninzi luyafuneka kulo mbandela.

Kodwa kuthekani ngamabango athi inyama ebomvu ibangela umhlaza? Iingcali zisajonge lo mbandela, kodwa zichonge unxibelelwano olunokubakho.

Umahluko phakathi kwenyama ebomvu engakhange isetyenzwe kunye neyenziwe ngokutsha

Ngaphambi kokuntywila kuphando olujikeleze ikhonkco phakathi kwenyama ebomvu nomhlaza, kubalulekile ukuqonda iintlobo ezahlukeneyo zenyama ebomvu.

Akusetyenziswanga

Inyama ebomvu engaphendulwanga yile ingakhange iguqulwe okanye iguqulwe. Imizekelo ibandakanya:

• inyama yenkomo
• ipisi senyaman yehagu
• amatakane emvana
• inyama yegusha

Ngokwayo, inyama ebomvu engacwangciswanga inokuba nesondlo. Ihlala igcwele iiprotein, iivithamini, iiminerals, kunye nezinye izakha mzimba ezibalulekileyo.

Inyama ebomvu ilahlekelwa lixabiso layo lemveli xa lisenziwa.

Iqhubekisiwe

Inyama eyenziweyo ibhekisa kwinyama esele iguqulwe ngandlela thile, ihlala inencasa, ukuthungwa, okanye ubomi beshelfini. Oku kunokwenziwa ngetyuwa, ngokunyanga, okanye ngokutshaya inyama.

Imizekelo yenyama ebomvu egqityiweyo ibandakanya:

• izinja ezishushu
• pepperoni kunye nesalami
• ibhekoni kunye neham
• inyama yesidlo sasemini
• isoseyiji
• ifsikisi
• krwada
• inyama enkonkxiweyo

Xa kuthelekiswa nenyama ebomvu engasetyenziswanga, inyama ebomvu egqityiweyo ihlala isezantsi kwizondlo kwaye inetyuwa eninzi kunye namafutha.

Iingcali zibeke inyama ebomvu njengesizathu esinokubangela umhlaza xa ityiwe kakhulu. Kukho unxibelelwano olomeleleyo phakathi kwenyama elungisiweyo kunye nomngcipheko womhlaza.

Iingcali ziye zahlula inyama egqityiweyo njenge-carcinogen. Oku kuthetha ukuba ngoku kwaziwa ukuba kubangela umhlaza.

Uthini uphando

Kule minyaka idlulileyo, uninzi lwezifundo luye lwajonga kwiziphumo zempilo yokutya inyama ebomvu engacaciswanga neyenziwe.

Ukuza kuthi ga ngoku, iziphumo zixubekile, kodwa kukho ubungqina bokuba ukutya inyama ebomvu eninzi kunokunyusa umngcipheko womhlaza othile.

Inkqubo yeIARC

I-Arhente yeHlabathi yoPhando ngomhlaza (IARC) yinxalenye yoMbutho wezeMpilo weHlabathi. Yenziwe ziingcali zamanye amazwe ezisebenza ukuhlengahlengisa ii-carcinogen ezinokubakho (iiarhente ezibangela umhlaza).

Xa kukho ubungqina obuninzi bokucebisa into enokubangela umhlaza, amalungu e-IARC achitha iintsuku ezininzi ephonononga izifundo zesayensi malunga ne-carcinogen enokubakho.

Bajonga izinto ezininzi kubungqina, kubandakanya nendlela izilwanyana ezisabela ngayo kwi-carcinogen, indlela abantu abaphendula ngayo kuyo, kunye nendlela umhlaza onokuthi ukhule ngayo emva kokuvezwa.

Inxalenye yale nkqubo ibandakanya ukwahlulahlula i-carcinogen ngokubhekisele kumandla ayo okubangela umhlaza ebantwini.

Iiarhente zeQela 1 zezo zinqume ukubanga umhlaza ebantwini. Kwelinye icala, iiarhente zeqela 4 zibandakanya iiarhente ezinokuthi zingabangeli umhlaza.

Gcina ukhumbula ukuba olu luhlu aluchongi umngcipheko onxulumene ne-carcinogen. Ibonisa kuphela ubungakanani bobungqina obuxhasa ikhonkco phakathi kweecarcinogens ezithile kunye nomhlaza.

Iziphumo ze-IARC

Ngo-2015, iingcali ezingama-22 ezivela kumazwe ali-10 zadibana ukuvavanya uphando esele lukhona malunga nokunxibelelana phakathi kwenyama ebomvu nomhlaza.

Baphonononge ngaphezulu kwezifundo ze-800 kule minyaka ingama-20 idlulileyo. Olunye uphononongo lujonge kuphela inyama ebomvu esele yenziwe okanye engagqitywanga. Abanye bazijonga zombini.

Iziphumo ze-IARC zibonisa ukuba:

• Ukutya inyama ebomvu rhoqo mhlawumbi iyanda umngcipheko womhlaza ongqalileyo.
• Ukutya inyama eyenziwe rhoqo iyanda umngcipheko womhlaza ongqalileyo.

Baye bafumana ubungqina bokubonisa unxibelelwano phakathi kokusetyenziswa kwenyama ebomvu kunye nomhlaza webele kunye nomhlaza wepancreatic, kodwa uphando olongezelelweyo luyafuneka.

Ukunciphisa umngcipheko womhlaza, kunqande inyama egqityiweyo

Ukuba ujonge ukunciphisa umngcipheko wecolorectal kunye nezinye iintlobo zomhlaza, kunqande ukutya inyama eqhutyiweyo.

IARC yahlula-hlula inyama eqokelelweyo njengeqela lokuqala le-carcinogen. Ngamanye amagama, kukho uphando olwaneleyo ukubonisa ukuba lubangela umhlaza ebantwini. Ukukunika umxholo, Nazi ezinye zeqela 1 i-carcinogens:

• icuba
• Imitha ye-UV
• utywala

Kwakhona, olu luhlu lusekwe kubungqina obuxhasa ikhonkco phakathi komhlaza kunye nearhente ethile.

Ngelixa kukho ubungqina obomeleleyo bokucebisa ukuba zonke iiarhente zeQela 1 zibangela umhlaza ebantwini, akuyomfuneko ukuba zonke zibeke inqanaba elifanayo lomngcipheko.

Umzekelo, ukutya inja eshushu akufani nokutshaya icuba xa kufikwa kumngcipheko womhlaza.

Ingxelo ye-IARC igqibe kwelokuba ukutya iigram ezingama-50 zenyama egqityiweyo yonke imihla kunyusa umngcipheko womhlaza ngepesenti ye-18. Ngokwe-American Cancer Society, oku kungaphakamisa umngcipheko wobomi bomhlaza wekolon ukusuka kwiipesenti ezi-5 ukuya kwiipesenti ezi-6.

Ukujonga kwakhona, iigram ezingama-50 zenyama eguqulweyo iguqulela kwinja enye eshushu okanye izilayi ezimbalwa zenyama yedeli.

Iingcali zicebisa ukuba zitye kuphela ezi nyama kanye ngexesha. Cinga ukubonwabela ngezihlandlo ezikhethekileyo kunokuba ubenze yinxalenye yokutya kwakho kwemihla ngemihla.

Yikhumbule inyama ebomvu oyityayo

Inyama ebomvu engaphendulwanga yinxalenye yokutya okunesondlo kubantu abaninzi. Inika ixabiso elifanelekileyo:

• protein
• iivithamini, ezinje nge-B-6 kunye neB-12
• izimbiwa, kubandakanya i-iron, i-zinc, kunye ne-selenium

Okwangoku, ingxelo ye-IARC iqukumbele ukuba ukutya rhoqo inyama ebomvu kunokunyusa umngcipheko womhlaza othile.

Akukho sidingo sokusika ukudibana okubomvu ekudleni kwakho, nangona. Jonga nje indlela oyilungiselela ngayo kunye nobungakanani bayo oyisebenzisayo.

Iindlela zokupheka

Iingcali ze-IARC zikwaphawule kwingxelo yazo ukuba indlela opheka ngayo inyama ebomvu inokuba nefuthe kumngcipheko womhlaza.

Ukosa, ukutshisa, ukutshaya, okanye ukupheka inyama kumaqondo obushushu aphezulu kakhulu kubonakala ngathi kwandisa umngcipheko. Okwangoku, iingcali ze-IARC zichaze ukuba abukho ubungqina obaneleyo bokwenza naziphi na izindululo ezisemthethweni.

Nantsi indlela yethu yokwenza inyama ibe sempilweni kangangoko.

Ukuhambisa isindululo

Ababhali bengxelo ye-IARC baqaphela ukuba akukho sidingo sokuyeka inyama ebomvu engaphunyezwanga ngokupheleleyo. Kodwa kungcono ukunciphisa iinkonzo zakho ezintathu ngeveki.

Ukutya okukodwa kwenyama ebomvu kujikeleze ii-ounces ezi-3 ukuya kwezi-4 (85 ukuya kwi-113 yeegram). Oku kujongeka njengoku:

• ibhamburger enye encinci
• enye yehagu yokucheba ephakathi
• inyama encinci encinci

Yongeza enye inyama ebomvu kwindlela otya ngayo

Ukuba inyama ebomvu okanye eqhutyiweyo yenza ukutya okuninzi, jonga ukwenza ezinye ii-swaps.

Nazi ezinye zeengcinga zokunciphisa ukutya kwakho okubomvu kwenyama:

• Kwi-pasta isosi, buyisela isiqingatha senyama obungayisebenzisa ngesiqhelo ngeekherothi ezicoliweyo, iseleri, amakhowa, itofu, okanye indibaniselwano.
• Xa usenza iburger, sebenzisa iturkey yomhlaba okanye inkukhu endaweni yenkomo. Kwi-burger engenanyama, sebenzisa ubhontshisi omnyama okanye itempeh.
• Yongeza iimbotyi kunye neelentile kwisuphu kunye ne-stews yokuthungwa kunye neeproteni.

Ngaba ujonge ukuyeka inyama egqityiweyo? Ezi ngcebiso zinokunceda:

• Shintsha ukusika okubandayo kwisandwich yakho kwizilayi zenkukhu eyosiweyo okanye iturkey.
• Khetha inkukhu okanye imifuno yemifuno kwi-pizza endaweni ye-pepperoni okanye i-bacon.
• Zama inyama ye vegan. Umzekelo, sebenzisa i-soy chorizo ​​kwi-burritos okanye kwi-seitan kwi-fries-fries. Yongeza imifuno yombala, ukuthungwa, kunye nezondlo.
• Ukutshintsha amaqanda kunye neyogathi kwizidlo zangokuhlwa ezigqityiweyo, ezinje ngebhekoni okanye isoseji.
• Endaweni yokosa izinja ezishushu, ipani-efriji okanye i-bratwurst okanye i-sausage link.

Umgca wezantsi

Inyama ebomvu iphantsi koqwalaselo lokufumana unxibelelwano kwimicimbi yezempilo eliqela, kubandakanya nomhlaza. Ngoku iingcali zikholelwa ukuba ukutya rhoqo inyama ebomvu kunokunyusa umngcipheko wakho womhlaza.

Kwakhona iingcali ziyavuma ukuba kukho ubungqina obomeleleyo obaneleyo bokuthi ukutya inyama eninzi esele yenziwe kwandisa umngcipheko womhlaza.

Kodwa akukho mfuneko yokusika inyama ebomvu ekutyeni kwakho ngokupheleleyo. Zama nje ukunamathela kumgangatho obomvu ongasetyenziswanga obomvu, kwaye unciphise ukusetyenziswa kwakho kwiindawo ezimbalwa zeveki nganye.