Ingabe ukudla inyama eboshwe kuphakamisa ingozi yomdlavuza? Ingabe kukhona okunye ongakwenza ukuze unciphise ingozi yakho (ngaphandle kokuyeka inyama eboshwe?)
The Concern
I-meat ejosiwe yingxenye enkulu ehlobo e-United States. Ama-Cookout kanye nama-barbecues omndeni akhonza ama-hamburgers, izinja ezishisayo, ama-steaks nezinkukhu zezimpelasonto ephelele zasehlobo. Sekuyiminyaka, kube nokuphikisana ngokuthi inyama ebomvu nenkukhu ebomvu kungabangela umdlavuza.
Le ndaba isetshenzisiwe kuyi-intanethi njengeyiqiniso futhi ingamanga, futhi kube khona nemibiko ephikisanayo ezindabeni. Sikholwa ngani?
Qhubeka ufunda ukuze ungafundi ukuthi kungani nokuthi inyama enombile ingaba yinkinga, kodwa yini ongayenza ukuze unciphise inani lezinyamazane enyama inyama yakho-ukuze ukwazi ukujabulela lezo zibhebhe zasehlobo ngaphandle kokuzizwa unecala.
Ingabe Ukudla Kwezinyosi noma Ukudla Ukudla Kwezinyosi Kungabangela I-Cancer?
Ucwaningo luye lwabona ukuthi ukudla inyama ejosiwe noma inkukhu kungandisa ingozi yakho yokuba nomdlavuza.
Inkinga ihlaselwa kuma- carcinogens , izinto ezibangelwa umdlavuza ezingase zenziwe njengengxenye yenqubo yokugaya. Ama-amino acids, ushukela, kanye ne-creatine ezidlweni zisabela emazingeni okushisa aphezulu enza ama-amine e-heterocyclic.
I-Heterocyclic amines (HAs) yi-carcinogens yabantu etholakala kunoma iyiphi inyama ephekwe ekushiseni okuphezulu, kungakhathaliseki ukuthi i-grill noma epanini noma ngaphansi kwe-broiler. Engxenyeni yenkinga yi-grilling, kodwa enye imane nje ukushisa.
Ukupaka inyama ekushiseni okuphezulu (ngaphezu kuka-300 F) kubonakala sengathi kwandisa ingozi yomdlavuza.
Phakathi naleso sikhathi, ama-hydrocarboni ahlanzekile ama-hydrocarbons (ama-PAHs) atholakala lapho ama-juice enyama ewela phezu kwamalahle noma ezinye izindawo zokushisa futhi avuke emlilweni futhi atshise. Babambelela emzimbeni futhi batholakala kuphela ejozini noma ebombile.
I-HA kanye ne-PAH yi-mutagenic-ibangela ushintsho ku-DNA yamaseli ku-laboratory engabangela amangqamuzana ukuba abe nomdlavuza. Isici esibaluleke kakhulu ekukhiqizeni kwe-PAH kubonakala sengathi ukushisa okungaphelele kwamafutha awela phezu kwe-grill.
Asinayo izifundo eziqondile kubantu ababonisa ukuthi i-HA ne-PAHs ibangelwa umdlavuza, kodwa izifundo zezilwane ziye zathola ingozi enkulu yomdlavuza ezilwaneni ezivulekile. Ucwaningo lwesibalo kubantu, futhi luye lwathola ingozi enkulu yezinye izinhlobo zomdlavuza kubantu abadla amanani amaningi okugcobe futhi okwenziwe kahle.
Naphezu kwalezi zithole, akekho obiza ngokusemthethweni ukuphela kokugcoba. Ayikho imikhombandlela ye-federal ekutshela ukuthi amazinga ama-HCA nama-PAH azokulimaza. (Uma ukholelwa ukuthi ingozi yomdlavuza ingasho ukuthi ukugcoba kuzovinjelwa, khumbula ukuthi ugwayi usemthethweni.)
Ukusinda Kwemdlavuza
Nakuba izifundo eziningi zigxile inyama eboshwe kanye nesifo somdlavuza, isifundo se-2017 sathola ukuthi abesifazane abanomdlavuza wesifuba babe namazinga aphansi okusinda uma bedla amanani amaningi okugcobile, okugcobe noma okubhemayo.
Ukunciphisa ama-carcinogens ku-Mexicy Meat
Ngaphambi kokukhansela i-barbecue yakho futhi uguqa ngokudabuka ngenkumbulo ehlobo elahlekile, kunezinto eziningana ongazenza ukuze unciphise ama-carcinogens emanzini okugcoba-ngokuvamile avame kakhulu.
Ezinye zazo zihlanganisa:
- Ukudoba inyama - Ukudla okudliwayo imizuzu engama-20 ngaphambi kokugcoba kunganciphisa ukubunjwa kwama-heterocyclic amines ngamaphesenti angama-90. Hlola lezi zindlela zokulungiselela ukudla zokunciphisa ama-carcinogen ezinyama ezenziwe kahle.
- Ukupheka emazingeni okushisa aphansi - Ochwepheshe batusa ukuthi ukudla kuphekwe emazingeni aphansi, nakuba lokhu kusho ukupheka isikhathi eside.
- Ukusebenzisa i-grill grill uma kungenzeka - Uma ukhetha ukusebenzisa i-grill colial, uthenge umshini wokushisa umlilo (noma uzenzele ikhofi yakho endala) ukuze ukwazi ukugwema ukusebenzisa i-flugh light.
- Ukuqinisekisa ukuthi amalangabi awela phansi ngaphambi kokubeka inyama ku-grill.
- Ukukhulisa i-grill rack - Ku-grill grill, ukuphakamisa i-grill rack, kude nokushisa, kungase kube usizo. Ungasebenzisa futhi amasu okupheka angacacile okudla okudliwayo ku-grill, ukugcina amalangabi kude nokudla nokusebenzisa i-grill njengehhavini.
- Ukunciphisa noma yikuphi amanoni okweqile ngaphambi kokugcoba (ukuze unciphise inani lama-PAH akhiwe.)
- Ukukhetha amalahle afanele. Ngenkathi uhlobo lwamalahle lungabonakali ukwenza umehluko omkhulu ngezinyama ezibomvu, i-saumoni egcwele i-coconut shell charcoal iqala ngokuphawulekayo ama-HAs nama-PAH kune-salmon eboshwe ngamakhasha.
Ingabe Imifino Eqoshiwe Yakha Ama-carcinogens?
Impendulo ayikho. Lokho esikufundile ngenyama eboshwe akuhlobene nemifino eboshwe. Imifino ayiqukethe i-creatine, iphrotheni engashintshwa ibe ama-amine we-heterocyclic, futhi awunawo ama-juice ama-doats angadonsa kumalahle.
Ngakho engeza zonke amazambane, obomvu, ophuzi, o-orange, nophepele ohlaza okwesibhakabhaka, i-zucchini, anyanisi (ocebile ku- quercetin ), amakhowe, nanoma yimiphi imifino oyithokozelayo, ku-grill. Ungasebenzisa ibhasikidi ye-grill, noma ngabe iyiphi indlela oyithandayo. Eqinisweni, abantu abaningi abangajabuli ngokukhethekile imifino yedwa, banambitheka ukunambitheka kwemifino ehlanjulisiwe emanzini.
Ungakhohlwa izinongo. Abantu abaningi bakhohlwa ukuthi izinongo esizifaka ekudleni kwethu zingaphakamisa ipeni eliphikisayo lokulwa nomdlavuza. Kungcono nokho, ukhule i-basil entsha, i-thyme, i-rosemary, ne-sage esitsheni esitsheni kudoti lakho eduze kwe-grill yakho. Hlunga ezinye zalezi zinongo ukwengeza ekudleni kwakho okusiwe.
Nciphisa Ukutholakala Kwenyama Yakho Yonke
Ngokusho kwe-International Agency of Research of Cancer, kubonakala kuwukuhlakanipha ukunciphisa ukudla kwakho okubomvu, kungakhathaliseki ukuthi kuboshwe noma kuphekwe nganoma iyiphi indlela. Ungabona izincomo ezikhuluma ngokuthi ungaphila ama-ounces amangaki, kodwa ngaphandle kokuthi ulinganise konke ukudla okukudlayo, lokhu akusizi ngempela ngempela. Kunalokho, kunemithetho embalwa elula okumele ilandelwe.
- Nciphisa inyama epulatifheni yakho ngobukhulu bekhadi lamakhadi.
- Hlukanisa ipuleti yakho ibe yizingxenye ezintathu. Imikhiqizo yenyama kufanele ithathe ingxenye eyodwa kwezintathu zeplate yakho noma ngaphansi. Gcwalisa okunye kokubili kwezintathu ngokudla okulwa nomdlavuza njengemifino e-cruciferous (high in glucosinolates) kanye nemifino eluhlaza. Izinketho ezinhle zihlanganisa i-broccoli, i-cauliflower, i-kale, i-radishes, neklabishi.
Ukusebenzisa ama-skewers kuyindlela enhle kakhulu yokunciphisa inani lezinyosi ezidliwe ngesikhathi sokudla. Izingcezu ezincane zenyama, kuhlangene nezithelo nemifino esisha ku-grill kwenza kube nokudla okumnandi nesiphundu.
Ukunciphisa Ukudla Okudliwe
Ngokuqondene nezinja ezishisayo , ungase uthande ukuthatha iphasethi. Siyazi ukuthi, kuzo zonke izidlo, izinkuni ezicutshungulwayo cishe zifaka ingozi yomdlavuza.
Njengoba uzobe usuvele ukhawulele kokubili ubungako bemvamisa kanye nesabelo senyama oyidlayo, kungabe kungcono kakhulu ukusindisa lezo zingxenye zokucutshungulwa kwezilwane ezingasetshenzisiwe ongazithokozisa ngempela, njenge-steak (kodwa e-marinated)?
Ngaphansi
Siyazi ukuthi ukushisa okuphakeme nokushisa kubeka ama-mutagenic amakhemikhali angene emzimbeni. Noma kunjalo, kunezinyathelo eziningana ongayithatha ukuze unciphise inani lama-amine we-heterocyclic kanye nezinye izidakamizwa emzimbeni oyidlayo.
Khumbula ukuthi njengento yonke ephilayo, ukulinganisela kuyisihluthulelo. Namanje ungajabulela ukudla okusikiwe, kodwa yenza kanjalo ngokulinganisela futhi uma upheka emazingeni okushisa aphansi. Lokho kusho ukuthi abesifazane abaye banomdlavuza webele bangase bafune ukunciphisa inani lokudla, elibhaliwe, kanye nokudla okubhemayo abadlayo, noma ngabe bathatha izinyathelo ezingenhla ukuze banciphise ama-carcinogens.
Okokugcina, esikhundleni sokucabanga kuphela okudingayo ukugwema, ungase ufise ukuphinda ucabange futhi ucabange ngokudla ongayithokozela okungase kunciphise ingozi yomdlavuza.
Imithombo:
Lee, J., Kim, S., Moon, J. et al. Imiphumela yezinqubo zokugcoba emazingeni e-Polycyclic Hydrocarbon enamakha ku-Mexicy Meats. I-Chemistry Yokudla . 2016. 199: 632-8.
I-National Cancer Institute. Amakhemikhali aseMeat aphekwe emazingeni aphezulu kanye neengozi yomdlavuza. Kubuyekezwe ngo-10/19/15. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet#r3
IParada, H., Steck, S., Bradshaw, P. et al. Ukutholakala Kwamafutha Okugcoba, Ukugcoba, Nokubhema Ukuphuza I-Breast Cancer. Journal of the National Cancer Institute . 2017. (i-Epub ngaphambi kokuphrinta).
Viegas, O., Novo, P., Pinto, E., Pinho, O., no-I. Ferreira. Uhlobo lwezinhlobo zamalahle kanye nemibandela yokugcoba ekufakweni kwama-ammonic acid (Has) kanye nama-Polycyclic Hydrocarbons Aromatic (PAHs) e-Grilled Muscle Foods. I-Chemistry yokudla kanye ne-Toxicology . 2012. 50 (6): 2128-34.