Kodi kudya nyama yophika kumayambitsa chiopsezo cha khansa? Kodi pali chilichonse chomwe mungachite kuti muchepetse chiopsezo chanu (popanda kusiya nyama yowola?)
Nkhaŵa
Nyama yokazinga ndi gawo lalikulu la chilimwe ku United States. Zakudya zophika chakudya ndi mabanja omwe amatha kubwereka amapangira ma hamburgers, agalu otentha, steaks ndi nkhuku kuti apite kumapeto kwa mphepo ya chilimwe. Kwa zaka zambiri, pakhala mikangano yakuti nyama yofiira ndi nkhuku yofiira ikhoza kuyambitsa khansara.
Nkhaniyi yafalitsidwa pa intaneti monga yowona ndi yonyenga, ndipo pakhala pali zotsutsana zosiyidwa m'nkhaniyi. Kodi timakhulupirira chiyani?
Pitirizani kuwerenga kuti musaphunzire chifukwa chake komanso nyama yowonongeka ingakhale yovuta, koma zomwe mungachite kuti muchepetse chiwerengero cha khansa m'thupi lanu.
Kodi Zakudya Zosakaniza Kapena Zokwatira Zimayambitsa Kansa?
Kafukufuku apeza kuti kudya nyama yowakidwa kapena nkhuku kungapangitse chiopsezo chanu chokhala ndi khansa.
Vuto limakhalapo kwa tizilombo toyambitsa khansa, zomwe zimayambitsa khansa zomwe zingapangidwe monga gawo la kukonza. Amino acid, sugars, ndi creatine mu nyama amachitira kutentha kwambiri kupanga amtericyclic amines.
Heterocyclic amines (HAs) ndi majeremusi a anthu omwe amapezeka pa nyama iliyonse yophika pamatentha, kaya pa grill kapena poto kapena pansi pa broiler. Chimodzi mwa vuto ndi kukondweretsa, koma winayo ndi kutentha chabe.
Kutentha nyama kumatentha (kuposa 300 F) kumawonekeranso kuwonjezera chiopsezo cha khansa.
Pakalipano, polycyclic zonunkhira za hydrocarboni (PAHs) zimapanga pamene timadzi timadzi timataya pamakala kapena malo ena otenthedwa ndi kutentha. Amamatira ku nyama ndipo amapezeka pokhapokha podya nyama.
HA ndi PAH ndizogwiritsira ntchito mutagenic-zimayambitsa kusintha kwa DNA ya maselo mu labotale yomwe ingayambitse maselo kukhala odwala khansa. Chinthu chofunikira kwambiri pa kupanga PAH chikuwoneka kuti ndikumayaka kosakwanira kwa mafuta omwe amadya pa grill.
Tilibe maphunziro apadera pa anthu omwe amasonyeza kuti HA ndi PAH zimayambitsa khansara, koma maphunziro a zinyama apeza chiwopsezo chowonjezeka cha khansa mu nyama zowonekera. Maphunziro a anthu pa anthu, nawonso, apeza chiopsezo chowonjezereka cha ena khansa mwa anthu omwe amadya zochuluka zedi za nyama zokometsera ndi zokoma.
Ngakhale izi zapeza, palibe amene akuyitanitsa kuti mapeto adye. Palibe malamulo aliwonse omwe akukuuzani kuti ma HCA ndi ma PAH angakuvulazeni. (Ngati mukukhulupirira kuti chiopsezo cha khansa chingatanthauze kuti kukumbidwa kungaletsedwe, kumbukirani kuti ndudu ndizovomerezeka.)
Khansa yopulumuka
Ngakhale kuti maphunziro ambiri adayang'ana pa nyama yowonongeka ndi chiwopsezo cha khansa, kafukufuku wa 2017 anapeza kuti amayi omwe ali ndi kansa ya m'mawere anali otsika kwambiri ngati atadya chakudya chokwanira, chowombedwa, kapena nyama yotentha.
Kuchepetsa Katemera wa M'magazi mu Zakudya Zophika
Musanayambe kusuta kanyumba kanu ndi kudandaula muchisoni chifukwa chakumbukira kukumbukira, pali zinthu zingapo zomwe mungachite kuti muchepetse khansa m'matumba omwe nthawi zambiri mumakhala.
Ena mwa awa ndi awa:
- Kudya nyama - Kudya nyama kwa mphindi 20 musanayambe kudya kungathe kuchepetsa mapangidwe a amine opitirira 90 peresenti. Onetsetsani njira zowonetsera chakudya kuti muchepetse khansa m'matumbo abwino.
- Kuphika pa kutentha kwachepa - Akatswiri amalangiza kuti zakudya ziziphikidwa pamtunda wotentha, ngakhale kuti izi zikutanthauza kuphika kwa nthawi yaitali.
- Gwiritsani ntchito grill grill ngati n'kotheka - Ngati mumakonda kugwiritsa ntchito galasi yamoto, gulani chimoto choyaka moto (kapena mutenge khofi yakale) kuti mutha kugwiritsa ntchito kuwala kowala.
- Kuonetsetsa kuti malawi amatha kufa asanayambe kudya nyama.
- Kukweza grill rack - Pa grill grill, kukweza grill rack, kutali ndi kutentha, zingakhale zothandiza. Mukhozanso kugwiritsa ntchito njira zokayikira zophika za nyama pa grill, kusungira matawi kutali ndi chakudya ndikugwiritsa ntchito grill monga uvuni.
- Kuthamanga mafuta aliwonse owonjezera musanayambe kudya (pofuna kuchepetsa kuchuluka kwa PAHs.)
- Kusankha makala abwino. Ngakhale mtundu wamakala sungakhale wosiyana kwambiri ndi nyama zofiira, nsomba yomwe imayidwa ndi makala a kokonati imakhala yochepa kwambiri HAs ndi PAHs kuposa nsomba yowakidwa ndi makala.
Masamba Odzozedwa Amapanga Khansajeni?
Yankho ndilo ayi. Zomwe taphunzira pa nyama yophika sizikukhudzana ndi ndiwo zamasamba. Zamasamba sizikhala ndi Mlengi, mapuloteni omwe angasandulike kukhala amine amphongo, ndipo alibe chakudya cha juisi chomwe chimatha kumira pa malasha.
Onjezerani mbatata zonse, zofiira, zachikasu, lalanje, ndi tsabola wobiriwira, zukini, anyezi (olemera mu quercetin ), bowa, ndi zamasamba zina zomwe mumazisangalala nazo. Mungagwiritse ntchito gasiketi, kapena njira iliyonse yomwe mukufuna. Ndipotu, anthu ambiri omwe samasangalala kwambiri ndi ndiwo zamasamba, amasangalala ndi zokometsera zam'madzi komanso zobiriwira.
Musaiwale zonunkhira. Anthu ambiri amaiwala kuti zonunkhira zomwe timawonjezera pa zakudya zathu zimatha kunyamula nkhonya yowononga khansa. Ndibwino kuti, pangani chomera chamtundu watsopano, thyme, rosemary, ndi sage mu chidebe pakhomo lanu pafupi ndi grill yanu. Dulani zina mwa zonunkhira kuti muwonjezere zakudya zanu zokazinga.
Lembetsani Zomwe Mukudya Zakudya Zonse
Malinga ndi bungwe la International Agency of Research of Cancer, zikuoneka kuti n'chinthu chanzeru kuchepetsa kudya kwa nyama zofiira, kaya zowakidwa kapena zophikidwa m'njira iliyonse. Mutha kuona malangizowo akuyankhula za kuchuluka kwa ma ounces omwe muyenera kudya, koma pokhapokha mutayesa zakudya zonse zomwe mumadya, izi sizothandiza kwenikweni. M'malo mwake, pali malamulo angapo osavuta kutsatira.
- Lembetsani nyama pa mbale yanu kukula kwa kabwalo ka makadi.
- Gawani mbale yanu mu magawo atatu. Zakudya za nyama ziyenera kutenga gawo limodzi mwa magawo atatu a mbale yanu kapena zochepa. Lembani magawo ena awiri mwa magawo atatu aliwonse ndi zakudya zolimbana ndi khansa monga masamba a cruciferous (mkulu mu glucosinolates) ndi masamba obiriwira. Zosankha zabwino ndizo broccoli, kolifulawa, kale, radishes, ndi kabichi.
Kugwiritsira ntchito skewers ndi njira yabwino kwambiri yochepetsera kuchuluka kwa nyama yophika pakudya. Nyama zing'onozing'ono za nyama, kuphatikizapo zipatso ndi ndiwo zamasamba pamphika zimapangira chakudya chokoma ndi chokoma.
Kusiyanitsa Zakudya Zomangamanga
Koma agalu otentha , mungafune kutenga padera. Tikudziwa kuti, zamoyo zonse, nyama zowonongeka zimakhala zoopsa kwambiri za khansa.
Popeza mutha kale kuchepetsa kuchuluka kwa chiwerengero cha chakudya chimene mukudya, sikungakhale bwino kupulumutsa magawowo kuti azidula nyama zomwe simukuzikonza zomwe mungathe kuzidya, monga steak zabwino (koma marinated) steak?
Pansi
Tikudziwa kuti kutentha kwakukulu ndi utsi zimayika mankhwala a mutagenic mkati ndi nyama. Komabe, pali miyeso ingapo yomwe mungatenge kuti muchepetse chiwerengero cha amtericyclic amines ndi zina zotupa m'thupi lomwe mumadya.
Kumbukirani kuti monga chirichonse mu moyo, kudziletsa ndikofunika. Mutha kusangalala ndi nyama zokometsetsa, koma chitani moyenera komanso mukakonzedwa pansi. Izi zati, amayi omwe ali ndi khansa ya m'mawere angafune kuchepetsa kuchuluka kwa zoweta, kupha, ndi kusuta zomwe amadya, ngakhale atatenga zowononga pamwambapa kuti achepetse khansa.
Pomaliza, m'malo moganizira zomwe muyenera kuzipewa, mungafune kubwereza ndikuganiza za zakudya zimene mungasangalale zomwe zingathe kuchepetsa chiopsezo cha khansa.
Zotsatira:
Lee, J., Kim, S., Moon, J. et al. Zotsatira za Ndondomeko Zowonongeka Pa Mipata ya Polycyclic Yamoto Yamadzimadzi Mu Zakudya Zophika. Zakudya Zakudya . 2016. 199: 632-8.
National Cancer Institute. Mankhwala mu Nyama Yophika Pamwamba Kutentha ndi Ngozi ya Khansa. Kusinthidwa 10/19/15. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet#r3
Parada, H., Steck, S., Bradshaw, P. et al. Kutsekemera, kupha, ndi Kusuta kwa Nyama ndi Kupulumuka Kotsatira Khansa ya M'thewere. Journal of National Cancer Institute . 2017. (Epub patsogolo pa kusindikiza).
Viegas, O., Novo, P., Pinto, E., Pinho, O., ndi I. Ferreira. Mitundu ya Mafuta ndi Zosakaniza pa Kupanga Heterocyclic Zakudya Zamadzimadzi (Ali) ndi Polycyclic Yamadzimadzi a Zakudya Zamadzimadzi (PAHs) mu Mitsempha Yowongoka Kwambiri. Zakudya Zamakono ndi Toxicology . 2012. 50 (6): 2128-34.