Ndi Chakudya Chochepa Ndi Chofunika Kwambiri Ngati Mukufuna Kuteteza Khansa ya Colon
Nkhani ya khansa yamtundu wa nyama ndi yamtunda ikhoza kuoneka yosokoneza. Mphindi imodzi mumamva lipoti lonena kuti nyama imayambitsa khansara yamtunda, kenako mumamva kuti nyama ndi yabwino. Koma ngati tiganiziranso maphunziro ambiri pa mutu uwu, "chithunzi chachikulu" chimayambira: Kudya nyama kumayenderana ndi khansa ya colon, koma ndi mtundu wanji, ndi kuchuluka bwanji, ndi momwe nyama ikukonzedwera ndizofunikira kwambiri.
Mitundu ya Nyama ndi Khansa ya Colon
Mitundu yosiyanasiyana ya nyama imawoneka kuti ili ndi zotsatira zosiyana pa colon. Mitundu ina ya nyama imayambitsa zowonongeka, kuwonongeka kumene kungayambitse kukula kwa khansa, ku maselo omwe ali pamtundu kuposa nyama zina. Ndipo pakabwera vuto la khansa yatsopano, mwatsopano ndi bwino.
Izi zikutanthauza kuti potsata chiopsezo cha khansa, nkhuku yatsopano, nkhuku, nsomba, nyama yowola, ndi nkhumba ndizo "zotetezeka" kuposa nyama zomwe zimakonzedwa. Kuwotcha kumatanthauza kusuta, kuchiritsidwa, ndi zakudya zamchere, monga agalu otentha , sausages, salami, bologna, bratwurst, nyama yankhumba, nyama ya nkhumba, kudula ozizira ndi chakudya chamasana, nyama, pastrami, pepperoni, ng'ombe yamphongo, ndi zinyama. Zimatuluka kuti pakagwiritsidwa ntchito, mankhwala omwe amachititsa khansa (carcinogenic) amapangidwa mu nyama. Mankhwalawa, akadyedwa, amachulukitsa ngozi ya khansa ya colon.
Kukonzekera kwa Nyama ndi Kuphika Njira
Momwe nyama zimakonzedwera ndi kuphika zimakhudza momwe nyama imakhudzira chiopsezo cha khansa ya coloni.
Kutentha kumene nyama imaphika, ndipo nyama ikachitidwa bwino kwambiri, ndizowonjezera kuti kuwonjezera chiopsezo cha khansa ya coloni.
Monga momwe nyama imagwiritsira ntchito, kuphika nyama kutentha mpaka bwino kwambiri kumayambitsa khansa (mankhwala ochititsa khansa). Nyama yowonjezera bwino imakhala ndi mapangidwe apamwamba a khansa, yotchedwa amtericyclic ammonic amines (HAAs) ndi polycyclic zonunkhira za hydrocarboni (PAHs) kuposa nyama zochepa.
HAA ndi ma PAH amapangidwa pamene mapuloteni ndi / kapena mafuta mu nyama amakhala otentha kwambiri. Ganizirani za kunja komweko, kamtengo kofiira kuti chidutswa cha nyama yophika chingakhale nacho. Ichi ndi magwero a khansa, mankhwala omwe angathe kuwonjezera ngozi ya khansa ya colon.
Kodi Zakudya Zambiri Ndi Zochuluka Motani?
Kuyika "kuchuluka kwa" funso lokhudza nyama ndi c odwala matenda a khansa kukhala oyenera, kumbukirani:
- Pomwe akuphunzira khansa ya zakudya ndi zam'mimba , akatswiri a zaumoyo apeza kuti anthu omwe amadya nyama yochuluka kwambiri amakhala ndi chiopsezo chachikulu cha khansa poyerekeza ndi 50 peresenti poyerekezera ndi anthu omwe amadya nyama yofiira kwambiri.
- Kudya nyama zopitirira 3 mpaka 5 za nyama tsiku lililonse kumapangitsa kuti pakhale chiopsezo cha imfa pazifukwa zilizonse, kuphatikizapo imfa chifukwa cha khansa yamtundu, khansa zina, ndi matenda a mtima .
- Kudya zoposa ounce ndi theka la nyama yokonzedwa tsiku ndi tsiku, monga agalu otentha ndi nyama yamasana, kumapangitsa kuti pakhale chiopsezo cha imfa chifukwa cha khansa yamtundu , khansa zina, ndi matenda a mtima.
- Mafuta atatu omwe amagwiritsidwa ntchito ndi nyama ndi ofanana ndi sitima ya makadi. Kudya sangweji yophika nyama yodyera chakudya chamasana ndi burger kapena galu wotentha kwa chakudya chamadzulo kukugwiritsani ntchito malire a tsiku ndi tsiku kuti nyama ikhale chakudya chomwe kafukufuku akutiuza chidzakuwonjezera chiopsezo cha khansara yamtundu, khansa zina, matenda a mtima, ndi imfa.
Idye Nyama Mwachidziwitso ndi Yophika Moyenera
Ngati mumakondwera ndi nyama koma mukufuna kusunga chiopsezo cha khansa ya colon muyeso:
- Ganizirani pa khalidwe, osati kuchuluka . Simukuyenera kudumpha nyama pokhapokha ngati zakudya zanu zonse zimakhala zathanzi, zakudya zolimbana ndi khansa monga masamba, zipatso, mbewu zonse , nyemba (nyemba ndi nandolo), mtedza, ndi mbewu. Sangalalani ndi ubwino watsopano, nyama yatsopano mu 3-ounce servings, 3 mpaka 4 pa sabata.
- Cook pang'onopang'ono ndi otsika . Ngakhale ngati nyama ziwiri zikuphikidwa ku "msinkhu wochitidwa" womwewo, umene unkaphikidwa pazizizira zochepa kwa nthawi yayitali zidzakhala ndi zochepa za mankhwala a khansa (khansa) zomwe zimakhalapo kuposa nyama yomwe yophika kwambiri ndi yotentha.
- Pangani zonunkhira ndi zonunkhira ndi zitsamba . Sungani nyama yanu mu zosakaniza zomwe ziri ndi zonunkhira ndi zitsamba monga rosemary, thyme, oregano, basil, fennel, kapena chirichonse chomwe mumakondwera nacho. Khulupirirani kapena ayi, kusakaniza nyama mu zonunkhira ndi zitsamba kumachepetsetsa chiwerengero cha tizirombo toyambitsa matenda pamene tikuphika!
- Gwiritsani ntchito zipangizo zolondola . Mukamasakaniza, gwiritsani ntchito timapepala kuti tinyamule nyama osati mphanda. Kuboola nyama kumayambitsa mafuta ndi timadziti kuti tibwerere pa makala. Izi, zimayambitsa mapangidwe a khansa omwe amavala nyama pamene utsi ukukwera mmwamba kuchokera ku grill.
- Kuphika ndi zomera . Mukhoza kutentha masamba, zipatso, kapena chakudya china chilichonse chomera chomera monga momwe mukufunira. Izi sizimapanga mankhwala owopsa omwe amapangidwa pamene nyama yophika. Yesani kabobs ndi masamba ambiri pa iwo.
Monga cholembera chomaliza, ngati mukufunafuna chifukwa china chothandizira kudya zakudya zodyera, ganizirani zachilengedwe. Mukamadya nyama zochepa, mudzasintha thanzi labwino.
Zotsatira
- Bungwe la American Institute for Cancer Research. "Kuwotchera ndi Khansa: Lingani Zoopsa." Idapezeka pa September 29, 2009.
- Chao A, Thun MJ, Connell CJ, McCullough ML, Jacobs EJ, Flanders WD, Rodriguez C, Sinha R, Calle EE. "Chakudya cha nyama komanso ngozi ya khansa yoyipa." Journal of the American Medical Association 2005 293: 172-182.
- Larsson SC, Wolk A. "Chakudya cha nyama ndi chiopsezo cha khansa yoyipa: meta-kufufuza maphunziro omwe akuyembekezera." International Journal ya Cancer 2006 119: 2657-2664.
- Sinha R, Cross AJ, Graubard BI, Leitzmann MF, Schatzkin A. "Kufunsira kwa Nyama, ndi Kufa: Kufufuza Kwambiri kwa Oposa theka la Anthu Ambiri." Archives of Internal Medicine 2009 169: 562-571.
- Turesky RJ. "Mapangidwe ndi sayansi ya sayansi ya tizilombo ta tizilombo toyambitsa matenda timene timadya timaphika." Toxicology Letters 2007 168: 219-227.
- Wei EK, Colditz GA, Giovannucci EL, Fuchs CS, Rosner BA. "Kuopsa kwa khansara ya coloni mpaka zaka makumi asanu ndi ziwiri zaka makumi asanu ndi awiri (70) ndi chiopsezo choyipa pogwiritsira ntchito deta kuchokera kwa a Nurses 'Health Study." American Journal of Epidemiology 2009 170: 863-872.