Nekudya, Zvishoma Zviri nani kana iwe uchida kudzivirira kenza yeConon
Nyaya yenyama panyaya yemukenza inogona kuonekwa yakavhiringidza. Maminitsi imwe munonzwa mharidzo yehupfumi ichitaura kuti nyama inokonzera kenza yekoloni, inotevera unogona kunzwa kuti nyama yakanaka. Asi kana tikafunga nezvezvizhinji zvekudzidza pamusoro pechinyorwa ichi, "chifananidzo chikuru" chinobuda: Kudya nyama kunobatanidzwa nekenza yekenza, asi rudzi rwei, sei, uye kuti nyama yakagadzirirwa sei chikamu chinokosha munyaya yacho.
Rudzi rweMhuka neConon Cancer Risk
Mhando dzakasiyana dzenyama dzinoita seine zvisizvo zvakasiyana pamusoro pekoni. Dzimwe mhando dze nyama dzinokonzera kukanganisa kwakawanda, kukanganisa kunogona kukonzera kukura kwekenza, kumasero ari mumakoloni kupfuura mamwe marudzi enyama. Uye kana paine chirwere chekenza yekoloni, chitsva chiri nani.
Izvi zvinoreva kuti maererano nehutano hwekenza yekoloni, nyama yakagadzirwa yakagadzirirwa, dzimwe huku, hove, nyama yakakondwa, uye inguruve "yakachengeteka" kudarika nyama inogadzirwa. Zvinotorwa zvinoreva kusvuta, kuporesa, uye kunwa nyama ine mhe, zvakadai sembwa dzinopisa , sausages, salami, bologna, bratwurst, bacon, munyama yenguruve, kutora kunotonhorera uye nyama yemangwanani, ham, pastrami, pepperoni, nyama yakagadzirirwa nyama, uye jerky. Icho chinopera kuti kana ikashandurwa, kenza-inokonzera (carcinogenic) makemikari inogadzirwa nyama. Aya makemikari, kana anodyiwa, kuwedzerwa kenza yemukondombera.
Kugadzirira Kwemhuka uye Kubika Nzira
Zvokudya zvakagadzirirwa uye kubikwa zvinobatsirawo kuti nyama inowedzera sei kenza yemukondombera.
Izvo zvakakwirira kutonhorera iyo nyama inogadzirwa, uye kunyanya kufanana nyama yacho, zvinowanzoita kuti kuwedzere kenza yemukondon.
Kungofanana nekugadzirisa nyama, kubika nyama pamatambo ekudzivirira kusvikira zvakanaka zvakagadzira zvirwere zvekenza (maitiro anokonzera kenza). Nyama yakawanda yakagadzirwa zvakanaka ine mazinga epamusoro emakemikari, anonzi heterocyclic anromatic amines (HAAs) uye polycyclic anonhuhwirira hydrocarboni (PAHs) kupfuura nyama shoma yakanyatsogadzirwa.
HAAs uye PAH zvinoumbwa apo mapuroteni uye / kana mafuta ari munyama anonyanya kupisa. Funga nezvekunze, mukati-gorosi yakagadzirwa kuti chidimbu che nyama yakakangwa chingave nacho. Izvi ndizvo zvinokonzerwa necarcinogens, makemikari anokwanisa kuwedzera kenza yemukondomu.
Ndezvipi Zvokudya Zvizhinji Zvakanyanya Kuwanda?
Kuisa "kuwanda kwei " mubvunzo pamusoro pekudya uye c inopararira dambudziko rekenza kuva nemaonero, yeuka mupfungwa:
- Apo pavanodzidza kudya uye kenza yekoloni , nyanzvi dzehutano dzakaona kuti vanhu vanodya nguva dzose nyama yakasvibirira vane makumi mashanu kubva muzana muzana mukuru wekenza yekoloni kana vachienzaniswa nevanhu vanodya nyama shoma shoma.
- Kudya nyama inodarika 3 kusvika ku5 yenyama pazuva kunowedzera dambudziko rekufa kubva pane chimwe chikonzero, kusanganisira kufa nekuda kwekenza yekoloni, mamwe kanzira, uye chirwere chemwoyo .
- Kudya zvinodarika imwechete nehafu nehafu ye nyama yakashandurwa zuva nezuva, zvakadai sembwa dzinopisa uye nyama yechingwa, zvinonyanya kuisa njodzi yekufa nekuda kwekenza yekoloni , mamwe kanzira, uye chirwere chemwoyo.
- A 3-ounce inoshandiswa nyama ndeyekukura kwekadhi yemakadhi. Kungodya chikafu chechingwa chechingwa chekudya kwemasikati uye burger kana imbwa inopisa yekudya kwekudya kuchakuisa iwe muganhu wezuva nezuva wekudya nyama iyo tsvakurudzo inotiudza ichawedzera ngozi yako yekenza yekoloni, mamwe kanzira, chirwere chemwoyo, nekufa.
Idya Nyama Mukuenzanisa uye Yakabikwa Zvakanaka
Kana uchifarira nyama asi uchida kuchengetedza ngozi yako yekenza yekoloni mukutarisa:
- Tarisa pane unhu, kwete huwandu . Iwe haufaniri kutamba nyama zvachose, chero bedzi zvimwe zvose zvekudya kwako zvakagadzikana zvakapoteredza utano hwakanaka, kurwisana nekenza sekuita miriwo, michero, mbeu yose , maruva (nyemba uye mapeas), nuts, uye mbeu. Iva nemafaro akanaka, nyama itsva mu 3-ounce servings, 3 kusvika 4 pavhiki.
- Ika pfupi uye pasi . Kunyangwe kana zvidimbu zviviri zve nyama zvakabikwa kune imwechete "nheyo yekuita-ness", iyo yakabikwa pamusana wekupisa kwemarefu kwenguva yakareba ichange iine mashoma emakemikari (kanokonzera kenza) kupfuura nyama yakabikwa zvikuru uye inokurumidza.
- Simudza zvinonhuwira nezvinonhuwira nemishonga . Famba nyama yako mumasanganiswa ane zvinonhuwira nemishonga yakadai sedhemary, thyme, oregano, basil, fennel, kana chimwe chinhu chaunofarira. Ichitenda kana kwete, kuisa nyama muzvinonhuwira uye miriwo inosanganiswa zvechokwadi inoderedza nhamba yemakemikari inoumbwa panguva yekubika!
- Shandisa zvigadzirwa zvakanaka . Pakugadzira, shandisa tambo kuti ufambe nyama panzvimbo yeforogo. Kunyorera nyama kunokonzera mafuta nemajisi kuti awire pamusoro pemarasha. Izvi, zvakare, zvinokonzera kuumbwa kwecarcinogens inopfeka nyama apo utsi hunomuka zvakare kubva pane grill.
- Pheka nemiti . Iwe unogona kupisa miriwo, michero, kana chimwe chezvimwe zvinomera zvinogadzirwa zvakatsva sezvaunoda. Izvi hazviiti kuti zvive zvinokuvadza zvinoumba apo nyama inogadzirwa. Edza kabobs nemichero yakawanda pavari.
Semashoko ekupedzisira, kana uri kutsvaga chimwe chikonzero chekuvandudza kudya kwako kwekudya, funga nezvemhuka. Nokudya nyama shoma, iwe uchavandudza utano hwepasi zvakare!
Sources
- American Institute for Cancer Research. "Kuchera uye Kanzer: Kuyera Dambudziko." Yakasvika September 29, 2009.
- Chao A, Thun MJ, Connell CJ, McCullough ML, Jacobs EJ, Flanders WD, Rodriguez C, Sinha R, Calle EE. "Zvokudya zvekudya uye mungozi yekenza yakaoma." Nyaya yeAmerican Medical Association 2005 293: 172-182.
- Larsson SC, Wolk A. "Zvokudya zvekudya uye mungozi wekenza yakajeka: meta-kuongorora yevanotarisira zvidzidzo." International Journal of Cancer 2006 119: 2657-2664.
- Sinha R, Cross AJ, Graubard BI, Leitzmann MF, Schatzkin A. "Kudya Kwezvokudya, uye Kufa: Chiitiko Chinotarisirwa Chechikamu Chechikamu Chevanhu Mamiriyoni." Archives of Internal Medicine 2009 169: 562-571.
- Turesky RJ. "Maitiro uye biochemistry yecarcinogenic heterocyclic anromatic amines muzvingwa zvakagadzirwa." Toxicology Tsamba 2007 168: 219-227.
- Wei EK, Colditz GA, Giovannucci EL, Fuchs CS, Rosner BA. "Kuwedzerwa kungozi yemukenza wekoloni kusvika pamakore makumi manomwe nematambudziko nechiitiko chinoshandiswa nenyaya uchishandisa data kubva kuVa Nurses 'Health Study." American Journal of Epidemiology 2009 170: 863-872.