John Myers
Sesike sabika ngocwaningo olwakhombisa ukwanda kwengozi yomdlavuza ngenxa yokudla inyama. Ucwaningo olusha manje selubonise ukuthi ukudla inyama egayiwe njenge-ham, isoseji, i-salami, izinja ezishisayo, noma inyama yesidlo sasemini nakho kungahlotshaniswa nengozi eyengeziwe yezifo ezifana nesifo sikashukela nezinkinga zenhliziyo.
Imikhiqizo yenyama egayiwe ayilungile enhliziyweni yakho namazinga kashukela egazini
Ekuhlaziyweni kwemeta, okwenziwa ososayensi baseHarvard University futhi kwashicilelwa kumagazini i-Circulation, abacwaningi bacubungule futhi bahlaziya imiphumela yezifundo zangaphambilini ezicishe zibe yi-1,600 ukuze bahlole imiphumela yokudla inyama egayiwe ikakhulukazi isifo sikashukela futhi ingase ibe nesifo senhliziyo.
Amagremu angama-56 kuphela emikhiqizo yenyama akhulisa ingozi yesifo
Igama elithi “inyama egayiwe” lalihlanganisa nemikhiqizo yenyama eyayigcinwa ngokumiswa, ukubhema, ukuphulukiswa, noma ukwengeza amakhemikhali. Abacwaningi bathola ukuthi ukudla cishe amagremu angu-56 enyama egayiwe ngosuku kwandisa ingozi yesifo sikashukela ngamaphesenti angu-19 kanye nengozi yesifo senhliziyo ngamaphesenti angu-42.
Le ngozi ephakeme kakhulu ayizange ibonwe kubantu abadla inyama ebomvu esimweni esingalungisiwe.
Izithasiselo zenza umehluko
Lapho sihlaziya imisoco emaphakathi enyameni ebomvu engacutshungulwanga kanye nenyama egayiwe, sathola ukuthi, ngokwesilinganiso, iqukethe inani elifanayo lamafutha agcwele kanye ne-cholesterol.
kusho umcwaningi uRenata Micha.
Kodwa-ke, kwakukhona umehluko ocacile kokuqukethwe kukasawoti kanye ne-nitrate. Ngokwesilinganiso, inyama egayiwe yayiqukethe i-sodium eningi ngokuphindwe kane namaphesenti angu-50 engeziwe e-nitrate preservatives.
Uma inyama, khona-ke esimweni esingakacutshungulwa
Ososayensi batusa ukunciphisa ukusetshenziswa kwenyama egayiwe ekudleni okukodwa ngesonto noma ngaphansi ukuze kuncishiswe ingozi yesifo senhliziyo nesifo sikashukela.
Qaphela uhlobo lwenyama oyidlayo ukuze unciphise amathuba okuhlaselwa yinhliziyo nesifo sikashukela. Ikakhulukazi, kufanele kugwenywe ukusetshenziswa kwenyama egayiwe njenge-ham, i-salami, isoseji, izinja ezishisayo, kanye nenyama egayiwe.
Kusho uMika.
Ucwaningo olusha: I-Steak and Co nayo yandisa ingozi yesifo sikashukela
Abacwaningi base-Harvard School of Public Health (HSPH) baphinde bagxila ekuxhumaneni phakathi kokudliwa kwenyama kanye nokuthuthukiswa kwesifo sikashukela. Bathola ukuthi - ngokuphambene nalokho okwakucatshangwa ngemva kocwaningo oluchazwe ngenhla - hhayi kuphela imikhiqizo yenyama egayiwe (amasoseji, amasoseji, i-ham, njll.), kodwa futhi nenyama ebomvu engacutshunguliwe njengesibonelo B. steak, schnitzel, njll. ukwanda kwengozi yokuba nesifo sikashukela sohlobo 2.
Ososayensi baphinde bathola ukuthi ukufaka esikhundleni senyama ngokunye (okunempilo) okunamaprotheni amaningi, njengamantongomane, okusanhlamvu, noma imikhiqizo yobisi enamafutha amancane, kunciphisa kakhulu ingozi yesifo sikashukela.
Ngisho namagremu ayi-100 enyama ngosuku ayingozi
Ucwaningo lwashicilelwa kuhlelo lwe-inthanethi lwe-American Journal of Clinical Nutrition ngo-Agasti 10, 2011, futhi luzovela kuhlelo oluphrintiwe lwejenali ngo-Okthoba. Ocwaningweni, ithimba eliholwa ngu-An Pan noFrank Hu lihlaziye idatha enanini labesifazane nabesilisa abangu-442,101, abangu-28,228 babo baba nesifo sikashukela sohlobo 2 ngesikhathi socwaningo.
Ngemva kokucabangela iminyaka yobudala, ukukhuluphala, nezinye izici eziyingozi endleleni yokuphila nokudla kwabahlanganyeli, abacwaningi bathola ukuthi ukusetshenziswa kwansuku zonke kwamagremu angu-50 wemikhiqizo yenyama egayiwe (amasoseji, njll.) kunciphisa ingozi yokuba nesifo sikashukela sohlobo 2. - nge Manje njengoba kunedatha eyengeziwe etholakalayo - hhayi kuphela ngamaphesenti angu-19 (njengoba ucwaningo lwangaphambili lubonise) kodwa ngamaphesenti angu-51.
Okumangaza nakakhulu kwaba ukuthola ukuthi inyama ebomvu engacutshungulwanga nayo ingandisa ingozi yesifo sikashukela (ngamaphesenti angu-19) - ngisho noma ingxenye encane kuphela yamagremu ayi-100 ngosuku idliwa. Ucezu olunjalo lwenyama lulingana nobukhulu bedekhi yamakhadi.
Idatha evela ocwaningweni lwe-Potsdam EPIC (European Prospective Investigation into Cancer and Nutrition) iphinde ibonise ukuthi abantu abavame ukudla inyama ebomvu banengozi eyengeziwe yohlobo 2 sikashukela.
Ithimba elizungeze uDkt. Clemens Wittenbecher we-German Institute for Human Nutrition (DIfE) lanquma ngoJuni 2015 ukuthi ingozi yesifo sikashukela ikhuphuka ngamaphesenti angu-80 ngamagremu angu-150 enyama ebomvu ngosuku!
Kungcono ukufaka inyama ebomvu esikhundleni samaprotheni anempilo
USolwazi uFrank Hu uthe ngokuqinisekisayo:
Izindaba ezinhle ukuthi lesi sici esiyingozi singaqedwa kalula ngokufaka amaprotheni anempilo esikhundleni senyama ebomvu.” Abacwaningi bathola ukuthi ababambiqhaza abafake inyama ebomvu ngokuphakelwa amantongomane banciphisa ingozi yesifo sikashukela ngamaphesenti angama-21. Ukushintsha okusanhlamvu esikhundleni senyama yenkomo kwehlisa ingozi ngamaphesenti angu-23, futhi esikhundleni senyama ebomvu esikhundleni sobisi olunamafutha amancane kwehlisa ingozi ngamaphesenti angu-17.
Inyama ikhuthaza ukuthuthukiswa kwesibindi esinamafutha
Ukudla okuyimifino okuchazwe ngenhla nakho kungasiza ngenkinga ehluke ngokuphelele, okungukuthi ukwehla kwesibindi esinamafutha. Lokhu kuphinde kuthuthukiswe ngokukhethekile ngokudla okucebile ngenyama - njengoba abacwaningi bachaza ngo-April 2017.
Ososayensi ocwaningweni lwaseRotterdam bathola ukuthi uma kudliwa inyama kakhulu, maningi amathuba okuthi kukhule isibindi esinamafutha. Ukuze ubone ukuthi kwakungeyona nje ukudla okunamaprotheni amaningi okwandisa ingozi yesibindi esinamafutha, abacwaningi baphinde babheka imiphumela yokudla kwamaprotheni asekelwe ezitshalweni. Kodwa-ke, imithombo yamaprotheni yemifino ivame ukuholela ekuhlehleni kwesibindi esinamafutha.
Ubhadane lwesifo sikashukela akudingekile
Njengoba isifo sikashukela sibonakala siba ubhubhane emhlabeni wonke futhi manje sithinta abantu abadala abacishe babe yizigidi ezingama-350 (abantu abayizigidi eziyi-10 eJalimane kuphela), abacwaningi bakwa-HSPH baluleka ngokuphuthumayo abantu ukuthi babuyekeze ukudla kwabo futhi bagweme imikhiqizo yenyama egayiwe njengama-hamburger, amasoseji, inyama yesidlo sasemini. , njll yehlisa kakhulu inyama ebomvu engagayiwe futhi esikhundleni salokho nidle amantongomane engeziwe, okusanhlamvu okuphelele noma ubhontshisi, ubisi olunamafutha amancane, nenhlanzi.
