Kudya nyama yakakangwa kunokonzera njodzi yekenza here? Pane chimwe chinhu chaunogona kuita kuti uderedze njodzi yako (pasina kusiya nyama yakakangwa?)
The Concern
Nyama yakakanyiwa ndiyo chikamu chikuru chezhizha muUnited States. Vaputi uye mhuri dzinobata zvipembenene zvinoshumira humburgers, imbwa dzinopisa, steaks uye chicken kwekupedzisira kwevhiki kwekupedzisira kwekudya. Kwemakore, pakave nekukakavara pamusoro pekuti nyama yakatsvuka uye nyama inogona kukonzera kenza.
Nyaya iyi yave ichiparidzirwa paIndaneti seyechokwadi uye inhema, uye pane zvakatove zvichinyorwa zvinopesana munhau. Chii chatinotenda?
Ramba uchiverenga kuti udzidze kwete nei uye kana nyama yakabikwa ingava dambudziko, asi izvo zvaunogona kuita kuderedza nhamba yemakemikari munyama iwe grill-kuitira kuti unakidzwe neavo mazhizha ezhizha usina kunzwa uine mhosva.
Kunyorera kana Kudya Nyama Chikonzero Kanzira Here?
Dzidzo dzakawana kuti kudya nyama yakakangwa kana huku kunogona kuwedzera mungozi yako ekuva nekenza.
Dambudziko racho rinouya kune makemikari , zvinhu zvinokonzera kenza zvinogona kuumbwa sechikamu chekugadzira. Amino acids, ushuga, uye creatine muchikafu vanoita pamatambo akareba achiita heterocyclic amines.
Heterocyclic amines (HAs) inokonzera vanhu nyama chero ipi zvayo yakabikwa pakupisa kwepamusoro, kungava pane grill kana pane pani kana pasi pevhu. Chikamu chechinetso ndichokugadzirisa, asi imwe inongova kupisa.
Pan kufuta nyama pamatambo akakwirira (anopfuura 300 F) inoonekwawo kuwedzera ngozi yekenza.
Munguva iyi, polycyclic inonhuhwirira inokonzerwa nemahydrocarboni (PAHs) inogadzira apo nyama yenyama inodonha pamazimbe kana zvimwe zvinotonhora uye inopisa mumoto uye kusvuta. Vanonamatira nyama uye vanongowanikwa pane nyama yakabikwa kana kuti inopfungaira.
HS uye PAH zvinotapira-zvinokonzera kuchinja muDNA yemasero mu laboratori inogona kutungamirira kumasero kuva kenza. Chinhu chakakosha pakugadzirwa kwePAH chinoratidzika kunge chisina kukwana kupisa kwemafuta anodonha pa grill.
Hatina zvidzidzo zvakananga pamusoro pevanhu zvinoratidza kuti HA nePAH zvinokonzera kenza, asi zvidzidzo zvezvipfuwo zvakawana dambudziko rinowedzera rekenza mumhuka dzakasununguka. Zvidzidzo zvevanhu pamusoro pevanhu, zvakare, vakawana njodzi yakawanda yemamwe makondombera kune vanhu vanodya zvizhinji zvezvokudya zvakagadzirwa uye zvakagadzirwa zvakanaka.
Pasinei nezvakawanikwa izvi, hapana munhu anodana zvepamutemo kuguma kunotsvaira. Izvo hazvina humwe hurumende inotaurira iwe mazinga eHCAs uye PAH achakukuvadza. (Kana iwe uchidavira kuti mungozi wekenza ingareva kuti kunyorera kunorambidzwa, ramba uchifunga kuti fodya ndeyomutemo.)
Kanzura Kupona
Kunyange zvazvo nyanzvi dzakawanda dzakatarisa nyama yakakanyiwa uye chiitiko chekenza, chidzidzo che 2017 chakawana kuti vakadzi vane kenza yemazamu vaiva nehuwandu hwekuchengetedza huwandu kana vakadya yakawanda yakabikwa, yakabikwa, kana nyama inoputa.
Kuderedza Kacogogen Mhuka Yakakangwa
Usati wanyengedza bhayiko yako uye uchigunun'una mukusuwa nokuda kwekuyeuka kwezhizha, kune zvinhu zvakawanda zvaunogona kuita kuti uderedze marcogogen mumhuka dzakabatwa-kazhinji zvakanyanya.
Zvimwe zvezvi zvinosanganisira:
- Kufamba nyama - Kudya nyama kwemaminetsi makumi maviri isati yaita kunogona kuderedza kuumbwa kweheterocyclic amines kusvika kusvika 90 muzana. Tarisa izvi zvigadziriro zvekudya zvekugadzirisa makemikari mune zvakagadzirwa zvakanaka.
- Kubika pakadzika kwepasi - Nyanzvi dzinokurudzira kuti zvikafu zvibikwe pamatambo mashoma, kunyange izvi zvinoreva kuvabikira kwenguva yakareba.
- Kushandisa grill grill kana zvichibvira - Kana ukashandisa kushandisa girazi gorosi, tenga chimbiro chemoto (kana kuti uite iwe pachako kunze kwehafi yekare inogona) kuitira kuti udzivise kushandisa lighter fluid.
- Kuita kuti magetsi acho apere pasi asati agadza nyama pane grill.
- Kusimudza grid rack - Pa grill grill, kusimudza grill rack, kure nekupisa, kunogona kubatsira. Iwe unogonawo kushandisa nzira isina kukodzera yekubika yezvokudya pane grill, uchichengetedza moto kubva pazvokudya uye uchishandisa grill sevheni.
- Kubvisa mafuta chero upi zvake akawandisa asati agadzira (kuitira kuti kuderedza kuwanda kwePAHs kwakagadzirwa.)
- Kusarudza zvakanaka charcoal. Kunyange zvazvo marara emhando zvisingaoneki kuita misiyano yakakura nezvokudya zvitsvuku, salmon yakakanyiwa nekonati shell charcoal inowedzera zvakanyanya HAs neHAH kupfuura saumini yakarohwa nematanda ematanda.
Miti Yakaomeswa Itai Carcinogens?
Mhinduro yacho kwete. Zvatakadzidza nezve nyama yakakangwa hazvirevi miriwo yakakangwa. Miti haidyi creatine, puroteni inogona kuchinjwa kuva heterocyclic amines, uye hauna nyama yenyama inogona kudonha pamazimbe.
Saka edzai mazamu ega, tsvuku, tsvuku, maaramondi, uye tsvuku tsvuku, zukini, anyanisi (vakapfuma mu quercetin ), mushwa, nemimwe mimwe miriwo yaunofarira, kune grill. Iwe unogona kushandisa ganda basket, kana chero nzira yaunoda. Ichokwadi, vanhu vakawanda vasinganyanyi kunakidzwa nemiriwo chete, vanonakidza kunakirwa kwemarimate uye maruva asinganzwisisiki akaomeswa.
Usakanganwa zvinonhuwira. Vanhu vazhinji vanokanganwa kuti zvinonhuwira zvatinowedzera pane zvekudya zvedu zvinogona kutakura chine utano hwakanaka hunopesana nekenza. Zvichiri nani, ikura bhasiki matsva, thyme, rosemary, uye sage mumudziyo uri padanda rako riri pedyo nejasi rako. Sarudza imwe yezvinonhuwira kuti uwedzere kune zvokudya zvako zvakagadzirwa.
Deredza Zvakakwana Zvokudya Zvako
Maererano neInternational Agency pamusoro peKutsvakurudza kweCancer, zvinoratidzika kuva kuchenjera kuderedza kudya kwako kwezvokudya zvitsvuku, zvingave zvakakoshwa kana kubikwa mune chero mafashoni. Iwe unogona kuona kukurudzira kutaura pamusoro pezvipi zvingani zveunofanirwa kudya, asi kunze kwekunge iwe uchiyera zvese zvekudya iwe unodya, izvi hazvibatsiri chaizvo. Pane kudaro, pane mitemo shoma shoma inotevera kutevera.
- Deredzai nyama patafura yako kusvika kukura kwekadhi yemakadhi.
- Gura ndiro yako muzvitatu. Zvigadzirwa zvekudya zvinofanira kutora chikamu chetatu cheplate yako kana kuti pasi. Zadzai zvikamu zviviri kubva muzvitatu nemishonga ekurwisana nekenza seye cruciferous miriwo (yakakwirira mu glucosinolates) nemiriwo mashizha mashizha. Zvisarudzo zvakanaka zvinosanganisira broccoli, cauliflower, kale, radishes, uye kabichi.
Kushandisa skewers ndiyo nzira yakanakisisa yekugadzirisa huwandu hwenyama yakabikwa inodya panguva yekudya. Zvidimbu zviduku zvenyama, zvinosanganiswa nemichero nemichero mutsva pane grill zvinogadzira kudya kwakanaka uye kunonaka.
Chiremera Chinotorwa Nyama
Kana dziri imbwa dzinopisa , iwe ungada kutora pfu. Tinoziva kuti, yezvokudya zvose, kudya kwakagadziriswa kunogona kupa inonyanya kukonzera kenza.
Sezvo iwe uchange watove uchigadzirisa zvose zviripo uye huwandu hwemugove wezvokudya zvaunodya, zvingava zvisina kunaka kuchengetedza zvikamu izvo zvekucheka kwezvisikwa zvisati zvashandurwa iwe unogona chaizvo kunakidza, zvakadai seyakanaka (asi marinated) steak?
Pasi Pasi
Tinoziva kuti kupisa kwepamusoro nekupisa kunoshandisa mutagenic makemikisi mukati uye kupinda nyama. Asi, pane zviyero zvakasiyana siyana zvaungatora kuti uderedze nhamba ye heterocyclic amines uye mamwe makemikari munyama yaunodya.
Ramba uchiyeuka kuti sezvinongoita zvose muhupenyu, kuenzanisa ndiko kunokosha. Iwe uchiri kunakidzwa nekudya nyama yakatsvaira, asi ingoita saizvozvo mumwero uye kana uchibika pamatambo akadzika. Izvozvo zvakati, vakadzi vane chirwere chepachifu vanogona kudimbura chiyero chekacheka, chikafu, uye chinopisa nyama dzavanodya, kunyange kana vakatora matanho ari pamusoro apa kuti vaderedze marcogogen.
Pakupedzisira, pachinzvimbo chekufunga pamusoro pezvaunoda kudzivisa, iwe unogona kufungira zvakare uye funga nezvezvokudya zvaunogona kufara zvinogona kupedza ngozi yako yekenza.
Sources:
Lee, J., Kim, S., Moon, J. et al. Migumisiro yeGrilling Procedures PaZviyo zvePolycyclic Inonhuhwirira Hydrocarbon Muzvokudya Zvokudya. Food Chemistry . 2016. 199: 632-8.
National Cancer Institute. Makemikari muMhuka Yakagadzirwa Pamusoro Pemazuva Akanyanya uye Kungozi yeKana. Updated 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. Yakabikwa, Yakabatwa, uye Inoputa Nyama Kuwana uye Kuponeswa Kutevera Kenza Kenza. Zvinyorwa zveNational Cancer Institute . 2017. (Epub mberi kwekudhinda).
Viegas, O., Novo, P., Pinto, E., Pinho, O., naI Ferreira. Migumisiro Yemarudzi Emarasha uye Zvimwe Zvokudya Zvokudya paGadziriro yeHeterocyclic Inonhuhwirira Amines (Has) uye Polycyclic Aromatic Hydrocarbons (PAHs) muGrilled Muscle Foods. Zvokudya Chemistry uye Toxicology . 2012. 50 (6): 2128-34.