Ngezinyamazane, Okuncane kakhulu uma ufuna ukuvimbela iColon Cancer
Indaba endlaleni nomdlavuza we-colon ingabonakala idideka kakhulu. Ngomzuzu owodwa uzwa umbiko wezindaba othi inyama idala umdlavuza wekoloni, okulandelayo ungase uzwe ukuthi inyama ihle. Kodwa uma sicabanga ngezinqwaba zezifundo kule ndaba, "isithombe esikhulu" sivela: Ukudla inyama kuhlotshaniswa nengozi yomdlavuza wekoloni, kodwa hlobo luni, kangakanani, nokuthi inyama ilungiselelwe kanjani izingxenye ezibalulekile zendaba.
Uhlobo lwengozi yegciwane kanye neColon
Izinhlobo ezihlukahlukene zenyama zibonakala ziba nemiphumela ehlukile ekoloni. Ezinye izinhlobo zenyama zenza umonakalo omkhulu, umonakalo ongabangela ukuthuthukiswa komdlavuza, kumangqamuzana ekolon kunezinye izinhlobo zenyama. Futhi uma kufika ingozi yomdlavuza wekoloni, fresh is best.
Lokhu kusho ukuthi ngokuphathelene nengozi yomdlavuza wekoloni, inkukhu esanda kulungiselelwa, ezinye izinkukhu, inhlanzi, inyama yenkomo, kanye nengulube "iphephile" kunokudla okusetshenzisiwe. Izinqubo ezithintekayo zibhema, ziphulukisiwe, nezinyosi ezisawoti, njengezinja ezishushu , ama-sausages, i-salami, i-bologna, i-bratwurst, i-bacon, i-ingulube yengulube, ukusika okubandayo kanye nenyama yasemini, i-ham, i-pastrami, i-pepperoni, yenkomo enommbila kanye ne-jerky. Kuvela ukuthi uma kusetshenziselwa, amakhemikhali abangela umdlavuza (carcinogenic) adalwa inyama. Lezi zimakhemikhali, uma zidliwa, zandisa ingozi yomdlavuza we-colon.
Ukulungiselela Ukudla Nendlela Yokupheka
Indlela inyama elungiselelwe futhi ephekwe ngayo inomthelela ekutheni inyama ingene kanjani ingozi yomdlavuza wekoloni.
Ukuphakama izinga lokushisa lapho kuphekwa khona inyama, futhi uma inyama yenza kahle kakhulu, kungenzeka ukuthi ukwandisa ingozi yomdlavuza we-colon.
Njengoba nje ngokucubungula inyama, ukupheka inyama emazingeni okushisa aphezulu kuze kube yilapho kwenziwa kahle kakhulu kudala ama-carcinogens (amakhemikhali abangela umdlavuza). Inyama eningi eyenziwe kahle iqukethe amazinga aphezulu ama-carcinogens, okuthiwa ama-amine amnandi angama-heterocyclic (ama-HAA) nama-hydrocyclic ama-hydrocarboni ahlanzekile (ama-PAH) kunenyama engenzi kahle.
Ama-HAA nama-PAH akhiwa lapho amaprotheni kanye / noma amafutha enyama atshisa kakhulu. Cabanga ngephandle elimnyama, eline-charniwe ukuthi ingqimba yenyama eyosiwe ingaba nayo. Lokhu kuyimithombo yamagciwane, amakhemikhali angakhuphula ingozi yomdlavuza we-colon.
Ngingakanani Inyama Engaphezu Kakhulu?
Ukubeka umbuzo "okungakanani" mayelana nenyama kanye nomdlavuza wengozi ekuboneni, gcina engqondweni:
- Lapho efunda ukudla nomdlavuza we-colon , ochwepheshe bezempilo bathole ukuthi abantu abadla njalo inyama enomvu kunomngcipheko womdlavuza wekoloni wamaphesenti angama-50 uma kuqhathaniswa nabantu abadla inyama encane ebomvu.
- Ukudla ama-ounces angaphezu kwama-3 kuya kwangu-5 kwenyama ngosuku kukhulisa kakhulu ingozi yokufa kunoma yisiphi isizathu, kufaka phakathi ukufa ngenxa yomdlavuza wekolon, ezinye ze-cancer, nesifo senhliziyo .
- Ukudla okungaphezu kwe-ounce nengxenye yenyama ehlotshisiwe ngosuku, njengezinja ezishisayo nokudla kwasemini, kwandisa kakhulu ingozi yokubulawa komdlavuza wekoloni , ezinye izifo zomdlavuza, nesifo senhliziyo.
- I-3-ounce ekhonza inyama ibukhulu besilinganiso samakhadi. Ukudla nje isiswitshisi sezinyosi ezigcobekayo ngesidlo sasemini futhi umgadli noma inja eshisayo yokudla ukudla kuzokubeka umkhawulo wansuku zonke wokudla inyama ukuthi ucwaningo lusitshele luyokwandisa ingozi yomdlavuza wekoloni, amanye amagciwane, isifo senhliziyo nokufa.
Yidla Inyama Ngokulinganisela Nokupheka Ngokufanele
Uma ujabulela inyama kodwa ufuna ukugcina ingozi yomdlavuza wekoloni ukuhlola:
- Gxila kwikhwalithi, hhayi ubuningi . Awudingi ukweqa inyama ngokuphelele, uma nje konke ukudla kwakho kusekelwe ekudleni okunempilo, ukulwa nomdlavuza njengemifino, izithelo, okusanhlamvu okuphelele , izithelo (ubhontshisi kanye nama-peas), amantongomane kanye nembewu. Jabulela ikhwalithi enhle, inyama enhle ngezi-3-ounce servings, izikhathi ezintathu kuya kwezi-4 ngesonto.
- Pheka kancane futhi uphansi . Ngisho noma izingcezu ezimbili zenyama ziphekwe "ezingeni elifanayo lokusebenza-ness", lowo owaphekwe ekushiseni okuphansi isikhathi eside uzoba nezinhlanganisela ezimbalwa ze-carcinogenic (okwenza umdlavuza) kunenyama ephekwe kakhulu futhi ishesha kakhulu.
- Phakamisa ukunambitheka ngezinongo kanye namakhambi . Hlanganisa inyama yakho kuhlanganisiwe equkethe izinongo kanye namakhambi njengo rosemary, thyme, oregano, basil, fennel, noma yini oyithandayo. Uma ukholelwa noma cha, ukuhlamba inyama ngezinambuzane kanye nemifino yokunciphisa imithi kunciphisa inani lezinhlungu zomzimba ezakhiwa ngesikhathi sokupheka!
- Sebenzisa amathuluzi alungile . Uma ukugcoba, sebenzisa i-tongs ukuze ufake inyama kunokuba imfoloko. Ukubhoboza inyama kudala amafutha nama-juice ukuze ahlasele amalahle. Lokhu, kubangelwa ukwakhiwa kwama-carcinogens okugqoka inyama lapho umusi uphuma emuva kusuka ku-grill.
- Pheka ngezitshalo . Ungakwazi ukushisa imifino, izithelo, nanoma yikuphi ukudla okusekelwe kusitshalo okushisayo njengoba ufuna. Lokhu akudali izinhlanganisela eziyingozi lapho kuphekwa inyama. Zama i-kabobs eningi yemifino kubo.
Njengombhalo wokugcina, uma ufuna esinye isizathu sokuthuthukisa ukudla kwakho inyama, cabanga ngemvelo. Ngokudla inyama encane, uzokuthuthukisa impilo yeplanethi futhi!
Imithombo
- I-American Institute for Cancer Research. "Ukugcoba kanye neCancer: Linganisa ingozi." Ifinyelele ngo-Septhemba 29, 2009.
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- Larsson SC, Wolk A. "Ukusetshenziswa kwenyama kanye nengozi yomdlavuza wokubala: ukuhlaziywa kwe-meta-analysis of prospective studies." I-International Journal of Cancer 2006 119: 2657-2664.
- Sinha R, Cross AJ, Graubard BI, Leitzmann MF, Schatzkin A. "Ukutholakala Kwezinyama, Nokufa: Ukufundwa Okulindelekile Kwangaphezu Kwesiqingatha Sezigidi zabantu." I-Archives of Medical Internal 2009 169: 562-571.
- I-Turesky RJ. "Ukwakhiwa kanye ne-biochemistry ye-aminicate yamacinogyic heterocyclic enamafutha okuphekwe." I-Toxicology Letters 2007 168: 219-227.
- Wei EK, Colditz GA, Giovannucci EL, Fuchs CS, Rosner BA. "Ingozi ekhulayo yomdlavuza wekoloni kuze kube yiminyaka engama-70 ubudala ngengozi yesimo sengozi ngokusebenzisa idatha evela ku-Nurses 'Health Study." I-American Journal of Epidemiology 2009 170: 863-872.