Ngaba Inyama Ebomvu *Ikubi* Ngokwenene?

Umxholo

• Izibonelelo zokuBefting Up
• Amacala okuphantsi kokutya inyama
• Imiqolomba
• Umgca wenyani kwiNkomo: Isicwangciso sakho seMidlalo
• Uphengululo lwe

Buza abantu abambalwa abanempilo-mpilo malunga nesondlo, kwaye banokuthi bonke bavumelane ngento enye: Imifuno kunye neziqhamo ziphuma phezulu. Kodwa buza malunga nenyama ebomvu, kwaye uya kufumana uluhlu lweempendulo eziqinisekileyo. Ngaba ke inyama ebomvu yeyona nto imbi onokuyitya okanye isiseko sokutya okunempilo? (Kwiindaba ezinxulumene noko, sinesikhokelo sakho sokwakha eyona Burger ibalaseleyo.)

Ukutya okumbalwa okuvuselele ukungavisisani okuninzi kwindawo yezempilo njengoko inyama ebomvu kutshanje. Ngo-Okthobha u-2015, uMbutho wezeMpilo weHlabathi (i-WHO) wachaza inyama ebomvu njenge "carcinogenic enokwenzeka", ecaphula inyama ebomvu egqityiweyo njengoyena mntu ungoyena mntu ukwicala elifanayo necuba. Kwaye emva kohlolisiso lowama-2012 oludibanise inyama ebomvu nomngcipheko ophezulu wokufa, iintloko zemithombo yeendaba zenza ukuba ibe sisiqalekiso sesondlo. Iintloko zifundwa: "Yonke inyama ebomvu inobungozi," "Ufuna ukuhlala ixesha elide? Bamba inyama ebomvu," "izizathu ezili-10 zokuyeka ukutya inyama ebomvu."

Ukuqikelela, kwabakho ukubuyela umva, njengoko ukuthululwa kwenkxaso yeenzuzo zenyama yenkomo kwavela phakathi kwezilwanyana ezitya inyama ("Inyama ebomvu: Yenza umzimba kakuhle!" Omnye umxholo wawukhusela), kwaye amaMelika asala ukuyeka ii-burger zemihla ngemihla kunye nebhekoni. Ngelixa ukusetyenziswa kwenyama ebomvu ngokwenene kukwehla ukusuka kwincopho yayo ngeminyaka yoo-1970, umntu omdala oqhelekileyo usatya iikhilogram ezingama-71.2 zenyama ebomvu ngonyaka-phakathi kwawona manqanaba aphezulu okusetyenziswa kwenyama emhlabeni.

Ke loo nto isishiya phi? Ngaba kufuneka siyeke inyama ebomvu ngokupheleleyo, okanye ingaba yinxalenye yokutya okusempilweni, okunesondlo? Inqaku elinye ekufuneka ulikhumbule: Sithetha ngombala obomvu ovela kwimpilo-hayi ekuziphatheni okanye kwimeko-yendalo. (Kuninzi ngakumbi kule miba ijikeleze iwebhu.)

Njengazo zonke ukutya, isigqibo sokuba utye inyama ebomvu lukhetho lomntu kwaye luxhomekeke kwezinye izinto ezininzi. "Ukutya okufana nenyama ebomvu kunokuchaphazela abantu ngeendlela ezahlukeneyo, ukusebenza kakuhle kwabanye kwaye kungabalulekanga kangako kwabanye," utshilo uFrank Lipman, MD, ugqirha osebenzayo kunye nonyango olusebenzayo, umsunguli weZiko leShumi elinanye lezeMpilo, kunye nombhali Izizathu ezili-10 zokuba uzive umdala kwaye utyebe. "Ndingummeli omkhulu wokumamela umzimba wakho ukuze ubone ukuba yintoni ekulungeleyo."

Oko bekutshiwo, inzululwazi ilinganise zombini iziphumo ezilungileyo nezingalunganga zenyama ebomvu kukutya kwakho. Nantsi indlela uphando olugcina ngayo.

Izibonelelo zokuBefting Up

Uphando lubonisa ukuba inyama yenkomo ibonelela ngenani lezondlo eziphambili kwizidlo zabantu abadala base-U.S. Okokuqala, ibonelela ngeprotein eninzi, imacronutrient enceda ekwakheni izihlunu, zigcine zigcwele, kwaye zilawule imetabolism. I-tenderloin ye-3.5-ounce iqukethe i-30 grams yeprotheni ye-calories ye-215.

Inyama ebomvu ikwangumthombo olungileyo wezinye izondlo, kubandakanya iivithamini ze-B, i-iron kunye ne-zinc. I-Vitamin B12 iyadingeka ekusebenzeni kakuhle kwayo yonke inkqubo emzimbeni wakho ngelixa i-iron-eyonyusa amandla ibonelela ngeoksijini egazini kwaye inceda kwimetabolism. (Ngaphezu koko, abafazi, ingakumbi abakwiminyaka yokuzala, basengozini yokunqongophala kwesinyithi. Zama ezi zokupheka ezinentsimbi kubafazi abakhutheleyo.) Inyama ebomvu ikwangumthombo olungileyo we-zinc, ehambelana nenkqubo eqinile yokuzikhusela kwaye inceda ukulwa. ukugula.

Ukuba ukhetha inyama yenkomo etyiswe ngengca ngaphezulu kokutya okuziinkozo (njengoko kufanele-ngakumbi emva koko), uya kufumana izinto ezintle, kubandakanya i-omega-3 fatty acids esempilweni, i-conjugated linoleic acid (CLA), enokunceda ukunciphisa uxinzelelo lwegazi kunye nokukhuthaza ukunciphisa umzimba, kunye ne-pro-inflammatory omega-6 fatty acids ezimbalwa, utsho uLipman. Iza kuqulatha amanqatha angaphantsi kunefama yasefama, inyama yenkomo eyondliwe ngeenkozo (ibonelela ngomlinganiselo ofanayo nebele lenkukhu elingenamathambo). Kwaye ulibale ingcamango yokuba onke amanqatha amabi. Olunye uhlobo lwamafutha e-monounsaturated afunyenwe kwinyama ebomvu, ebizwa ngokuba yi-oleic acid, ibonakalisiwe ukuba iluncedo kwimpilo yakho, inceda ukwehlisa i-cholesterol ye-LDL ("embi") kunye nokunciphisa umngcipheko we-stroke.

Okokugqibela kodwa kungaphelelanga apho: Ukuba uluhlobo lomntu othanda inyama, iyayithanda intle kakhulu. (Bona: I-6 Burger Twists Ngaphantsi kwe-500 Calories.)

Amacala okuphantsi kokutya inyama

Unxibelelwano lwenyama ebomvu nesifo sentliziyo mhlawumbi luza kuqala engqondweni, kwaye ke, ayisiyonto intsha-okanye ayifanelekanga. Uhlalutyo lweemeta lwango-2010 olugqityiweyo lwenyama (cinga isoseji, ibhekoni, izinja ezishushu, okanye isalami) zinxulunyaniswa neziganeko eziphezulu zesifo sentliziyo. (Uphononongo olufanayo alufumananga ulungelelwaniso kunye nokusikwa okungagqitywanga kwenyama ebomvu-efana ne-sirloin, i-tenderloin, okanye i-filets.) Olunye uphando olukhulu lokuqwalasela luye lwaxhasa umbutho phakathi kokusetyenziswa kwenyama kunye nezifo zentliziyo kunye nomngcipheko wokufa.

Ukutya inyama ebomvu kuye kwayanyaniswa nomngcipheko ophezulu womhlaza, ngakumbi umhlaza wecolorectal (okanye colon) kumadoda, ngezifundo ezininzi. Ngelixa umanyano phakathi komhlaza wamabele kunye nenyama ebomvu usengacacanga, olunye uphononongo lufumanise ukuba ukutya inyama ebomvu kungakhokelela kumngcipheko ophakamileyo womhlaza webele phakathi kwabafazi be-premenopausal.

Uphando oluphambili kwiingxoxo "zenkomo ezibi" zakutshanje luphononongo lokujonga olwenziwe ngo-2012 olwajonga ngaphezulu kwabantu abayi-120,000 kwiminyaka engama-22 ukuya kwengama-28. Abaphandi bafumanise ukuba abantu abadla ngokutya inyama ebomvu basengozini yokufa ngenxa yazo zonke izizathu, ngakumbi isifo sentliziyo kunye nomhlaza. (Oku kufunyenwe kubangele iintloko "zenyama-ziyakubulala" iintloko ekubhekiswe kuzo ngasentla.)

Ngelixa abaphandi bafumanise ukuba umngcipheko wokufa ukonyuka kuyo yonke inyama ebomvu egqityiweyo kunye nengaphendulwanga, inyama egqityiweyo yayinomngcipheko ngeepesenti ezingama-20 zomngcipheko owandileyo. Ababhali bokufunda baphinde bagqiba kwelokuba ukufaka kwezinye, "okunempilo" kwemithombo yeprotheni (njengentlanzi, iinkukhu, amandongomane, iimbotyi, ubisi, okanye iinkozo ezipheleleyo) kuya kuwunciphisa umngcipheko wokufa phakathi kweepesenti ezisixhenxe ukuya kwezili-14. Ke, inkukhu kunye nesalmon yokuphumelela, akunjalo?

Imiqolomba

Akunjalo. Kubalulekile ukuba ugcine engqondweni ukuba uninzi lwezifundo zexesha elide, ezikhulu ziqwalaselwa, hayi izifundo ezenziwa ngokungenamkhethe kunye nokulawulwa (umgangatho wegolide kuphando lwezesayensi). Ababhali abaninzi bezondlo baye bahlalutya idatha yophononongo kwaye bakhanyisa iintsilelo zayo, kubandakanywa nokuba izifundo zokujonga zingacebisa ulungelelwaniso, kodwa hayi i-causation, phakathi kwenyama ebomvu kunye nokufa. (Ngamanye amagama, kuba abantu abahlali kwiqamza, ezinye izinto zinokudlala indima ebenegalelo kwiziphumo zempilo zabathathi-nxaxheba, ezinje ngokuhlala phantsi, iimeko zempilo, ukutshaya, iidayari zokutya ezingachazwanga nokunye).

Ngaphezu koko, isishwankathelo sika-2011 sezifundo ze-35 azifumananga ubungqina obaneleyo bokuxhasa ikhonkco phakathi kwenyama ebomvu kunye nomhlaza wekholoni, echaza indlela yokuphila eguquguqukayo kunye nezinto zokutya ezihambelana nezifundo zabemi.

Ukongeza, yonke incoko malunga namanqatha agcweleyo kutshanje iphinde yaqwalaselwa kwakhona kwaye yahlaziywa. Akusekho "inqatha" ngokwayo utshaba olufayo lwezempilo, njengoko kwakunjalo kwixesha elidlulileyo. Ewe, inyama ebomvu iqulethe amafutha amaninzi, angenayo i-pro-health benefits. (I-3.5-ounce tenderloin inceda i-3.8 grams yezinto kunye ne-9.6 grams ewonke amafutha.) Kodwa emva kokuba amafutha ahluthayo ahlaselwe yidemon malunga nesiqingatha senkulungwane, uphando lubonisa ukuba ayengenabungozi njengoko sasicinga: A 2010 Uhlalutyo lwe-meta lubonise ukuba akukho bungqina obaneleyo bokugqiba ukuba amanqatha amaninzi adibene nesifo senhliziyo okanye isifo senhliziyo.

Sekunjalo, amanqatha ahluthayo abonakaliswe ukuphakamisa i-LDL, okanye "imbi," i-cholesterol kunye neminye imiba yezempilo, yingakho izikhokelo zokutya ze-USDA zibonisa ukunciphisa amafutha agcweleyo ngaphantsi kwe-10 yeepesenti zekhalori yakho yemihla ngemihla. (Ukuba utya iikhalori ezingama-2,000 ngosuku, oko kuthetha ukuba umda kumafutha ahluthayo yi-20 grams okanye ngaphantsi.)

Okokugqibela, yeyiphi eyona nto ilungileyo malunga nesibhengezo se-WHO sokuba yi-carcinogen? Nangona inyama eqhutyiweyo-kunye necuba-yahlelwa njengeqela le-carcinogen, oko akuthethi ukuba kuyitya kunengozi efanayo yokuba nomhlaza njengokutshaya. Ukutya i-50 gram yenyama egqityiweyo imihla ngemihla kuphakamisa umngcipheko womhlaza ngepesenti ye-18, xa kuthelekiswa nomngcipheko wakho wokuqala, ngelixa ukutshaya kukonyusa umngcipheko malunga neepesenti ezingama-2 500-hayi iiapile ngqo kwiiapile.

Umgca wenyani kwiNkomo: Isicwangciso sakho seMidlalo

KuLipman, iziphumo eziyingozi zezempilo azikho kangako malunga nenyama uqobo, kodwa endaweni yoko kwenziwa kwinyama. "Iifama ezininzi zeefektri zinika iinkomo iihormoni zokukhula ukuze zikhule ngokukhawuleza, kunye namayeza okubulala iintsholongwane ukuthintela iinkomo zingaguli kwindawo ezingacocekanga," utshilo.

Ukuba ukhetha ukubandakanya inyama ekudleni kwakho, uLipman uncoma ukuba ukhethe inyama ebomvu enengca. Ukuba ayitsho "ityiswe ingca," unokucinga ukuba ityisiwe ukutya okuziinkozo. (Ungayothenga inyama etyiswe ingca kwi-intanethi kwiindawo ezinjenge-EatWild.com.) Ngokubhekisele kwiisoseji, ibheyikhoni kunye nenye inyama esele yenziwe? Yithi sayonara, uLipman ucebisa. "Inyama eyenziweyo ayinto endiyincomayo."

Ekugqibeleni, into oyityayo ixhomekeke kuwe ngokupheleleyo. "Impilo yethu ichaphazeleka ngenxa yendlela yokuphila, indlela yokuziphatha, kunye nemfuza ukongeza kwindlela otya ngayo," ucacisa uMarion Nestle, Ph.D., unjingalwazi wezondlo, izifundo zokutya, kunye nempilo yoluntu kwiYunivesithi yaseNew York. Xa kuziwa kwinyama ebomvu, ngokungathandabuzekiyo kuncinci kungcono kodwa ezinye zilungile: "Yonke into iphakathi," utshilo.

Ngaba ujonge iingcebiso ezithe ngqo? Ngelishwa, iiarhente zikarhulumente ezinje nge-USDA ziyakuphepha ukumisela umda othile kwinyama ebomvu (mhlawumbi ngenxa yamandla okubambisa avela kumzi-mveliso weenkomo neenkomo, uNestle ucebisa). UMike Roussell, Ph.D., umcebisi wezondlo kunye nomlawuli wesondlo kwi-PEAK Performance, ucebisa ii-ounces ezintathu ukuya kwezine ii-ounces kabini ngeveki ngelixa ezinye iindawo zisebenzisa ukutya rhoqo "ngoku kwaye emva koko." Iqhinga. Umcimbi wokwenyani: Ukuqinisekisa ukuba lonke ukhetho lwakho lokutya luxhasa ukutya kwakho inyama ebomvu, utshilo uRoussell, njengokuba ubunokwenza ukuba ubusitya isalmon okanye inkukhu.

Ke, njengakwizinto ezininzi kwisondlo, akukho mithetho inzima kwaye ikhawulezayo malunga nokuba kuninzi kangakanani. "Kuba imizimba yomntu wonke yahlukile, kunzima ukubonelela ngenani elithile lokusebenzela," utshilo uLipman. "Endaweni yoko, ndingacebisa ukuba uzivavanye ngokwakho ukuze ubone ukuba yintoni elungele umzimba wakho." Kwabanye, oko kusenokuba kabini ngeveki; kwabanye, kanye ngenyanga-okanye mhlawumbi akukho kwaphela.

Uphengululo lwe