Eyona Nzululwazi intsha kukutya okuneMpilo yeNtliziyo

Umxholo

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I-DASH (iindlela zokutya zokumisa uxinzelelo lwegazi) ibinceda abantu ukuba banciphise umngcipheko wesifo sentliziyo ngokunciphisa amanqanaba e-cholesterol kunye noxinzelelo lwegazi ukusukela ekuqaleni kweminyaka yoo-1990. Kutshanje, ukutya kwe-DASH kwavakaliswa njengokutya okupheleleyo kwizikhokelo ze-2010 Dietary Guidelines. Ukutya kwe-DASH kubonakaliswa ngokuba sisityebi kwiziqhamo, imifuno, ukutya okuziinkozo, ubisi olunamafutha asezantsi, iimbotyi, nut kunye nembewu. Ukutya kwe-DASH nako kusezantsi ngamafutha ahluthayo, iinkozo ezisulungekileyo, iswekile eyongeziweyo, kunye nenyama ebomvu.

Inyama ebomvu idla ngokuba "yimida" ekutyeni okunempilo kwintliziyo kumzamo wokulawula amanqatha agcweleyo. Kodwa ngaba oku kuyimfuneko ngokwenene? Isidingo sokuphepha inyama ebomvu ukunciphisa amanqatha agcweleyo ngumyalezo otolikwe gwenxa ngamajelo eendaba kunye nabezempilo. Ngelixa ukusika okusulungekileyo okwenyani kunye neemveliso zenyama ebomvu equlunqwayo inamanqanaba aphezulu enamafutha agcweleyo, inyama ebomvu ayibikho phakathi kwabona baxhasi baphambili kumanqatha agcweleyo kukutya kwaseMelika (itshizi egcweleyo yenombolo ikwindawo yokuqala). Kukho kwakhona 29 ukusikwa kwenyama yenkomo eqinisekisiweyo ukuba ibhityile yi-USDA. Oku kusikwa kunesiqulatho esityebileyo esiwela phakathi kwamabele enkukhu kunye namathanga enkukhu. Olunye lwezi zinto zisikiweyo zibandakanya: iipesenti ezingama-95 zenyama yenkomo egudileyo, umjikelo ongaphezulu, imbiza yamagxa, umtya ophezulu (umcu) wenyama, amagxalaba amancinci egxalaba, i-flank steak, i-tri-tip kunye ne-t-bone steaks.

Idatha yovavanyo ibonisa ukuba esinye sezizathu eziphambili zokuphepha inyama yenkomo kukutya kwabo kukucinga ukuba ayisiyampilo kwaye ayilunganga kwintliziyo yakho; ngaphandle kwenyani yokuba olunye uphando lubonisa uninzi lwabantu baseMelika baxela ukonwabela inyama yenkomo. Ngolo lwazi ndinalo, kwiminyaka emi-5 eyadlulayo njengomfundi we-PhD yesondlo, ndabeka iqela labaphandi e-Penn State ukuphendula lo mbuzo: Ngaba inyama yenkomo ecekeceke inendawo kwindawo yokutya ye-DASH?

Namhlanje, olo phando lupapashwe ekugqibeleni. Kwaye emva kokulinganisa kunye nokulinganisa yonke into enye abantu abahlukeneyo abangama-36 babeka emlonyeni wabo malunga neenyanga ezi-6, sinempendulo eqinileyo kumbuzo wethu: Ewe. Inyama yenkomo ecekecekileyo inokufakwa kwisidlo se-DASH.

Emva kokubini kwi-DASH kunye ne-BOLD (ukutya kwe-DASH kunye ne-4.0oz / usuku lwenyama yenkomo), abathathi-nxaxheba bafumana ukuhla kweepesenti ezili-10 kwi-cholesterol yabo ye-LDL ("embi"). Sijonge nokutya kwesithathu, ukutya kwe-BOLD, eyayiphezulu kwiprotheyini (iipesenti ezingama-28 zeekhalori zemihla ngemihla xa kuthelekiswa nepesenti ye-19 kwizidlo ze-DASH kunye ne-BOLD). Ukutya kwe-BOLD+ kubandakanya i-5.4oz yenyama yenkomo ebhityileyo ngosuku. Emva kokulandela ukutya kweBHOLIDI + kangangeenyanga ezi-6, abathathi-nxaxheba bafumana ukuncitshiswa okufanayo kwi-LDL cholesterol njengakwindlela yokutya ye-DASH kunye ne-BOLD.

Ubume obulawulwa ngokungqongqo kuphononongo lwethu (silinganise kwaye silinganisa yonke into abathathi-nxaxheba abayityileyo kwaye umthathi-nxaxheba ngamnye watya ukutya ngakunye kwezithathu) wasivumela ukuba senze ingxelo eqinisekileyo yokuba inyama yenkomo ebhityileyo ingaqukwa kwisidlo esinentliziyo kwaye ungayonwabela. I-4-5.4oz yenkomo ecekeceke ngemini ngelixa usahlangana nezindululo zangoku zokutya malunga nokutya okunamafutha.

Unokufunda iphepha elipheleleyo lophando apha.

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