Ngaba ukutya inyama edibeneyo kwandisa ingozi yomhlaza? Ngaba kukho nto ongayenza ukunciphisa ingozi yakho (ngaphandle kokuyeka inyama edibeneyo?)
Ixhalaba
I-meat grilled yinxalenye enkulu yehlobo e-United States. I-cookouts kunye neentlobo zeentsapho zikhonza i-hamburgers, izinja ezishushu, i-steaks kunye nenkukhu yokudla kweveki epheleleyo. Kwiminyaka, kukho impikiswano malunga nokuba inyama ebomvu kunye nenkukhu ingabangela umdlavuza.
Esi sifundo siye sahanjiswa kwi-intanethi njengeyinyaniso kunye neyonyani, kwaye kukho nokuba kukho iingxelo eziphikisanayo kwiindaba. Yintoni esiyakholelwayo?
Qhubeka ufunda ukuze ungafundi nje ukuba kutheni kwaye xa inyama edibeneyo ingaba yingxaki, kodwa oko ungakwenza ukuze unciphise inani leencitogeni kwinyama yakho ye-grill-ukuze uzonwabele ezo ziqhumane zasehlotyeni ngaphandle kokuziva unetyala.
Ngaba Ukugcoba okanye I-Barbecuing Meat Yenza I-Cancer?
Izifundo ziye zafumanisa ukuba ukutya inyama ekhuniweyo okanye inkukhu inokunyusa umngcipheko wokuba nomhlaza.
Ingxaki ivela kwii- carcinogens , izinto ezibangelwa ngumhlaza ezingenziwa njengenxalenye yenkqubo yokugcoba. Ama-amino acids, ushukela, kunye ne-creatine kwizilwanyana zisabela kwiqondo lokushisa aphezulu okwenza i-heterocyclic amines.
Ii-Heterocyclic amines (HAs) zi-carcinogens zabantu ezifunyenwe kuyo nayiphina inyama ephekwe ngubushushu obuphezulu, nokuba i-grill okanye epanini okanye phantsi kwe-broiler. Ingxenye yengxaki yinto yokugcoba, kodwa enye ishushu nje.
I-Pan ukucima inyama kumaqondo aphezulu (ngaphezu kwama-300 F) ibonakala ijonge ukwanda komhlaza.
Okwangoku, i- polycyclic i-hydrocarbons ephosakeleyo (i-PAHs) ifomathi xa iindizi zenyama ziwela phezu kwamalahle okanye ezinye iindawo zokufudumeza kwaye zivutha umlilo. Banamathele emzimbeni kwaye bafunyanwe kuphela kwi-meat or goked meat.
I-HA kunye nee-PAH zi-mutagenic-zenza utshintsho kwi-DNA yeeseli kwibhubhoratri enokubangela ukuba amaseli abe ngumhlaza. Into ebaluleke kakhulu kwimveliso ye-PAH ibonakala iyimililo engaphelelanga yamafutha awela kwi-grill.
Asinakho izifundo ngokuthe ngqo kubantu ababonisa ukuba ii-HA kunye ne-PAH zibangelwa ngumhlaza, kodwa izifundo zezilwanyana ziye zafumana ingozi yomhlaza kwizilwanyana ezibonakalayo. Uphando lwabantu ngokubanzi, sele lufumene umngcipheko olongezelelweyo lwezinye iidlers kubantu abadla iindleko ezinkulu ezidliwayo kunye nezidlo ezenziwe kakuhle.
Nangona ezi ziphumo, akukho mntu ubiza ngokusemthethweni ukuphela kokugcoba. Akukho zikhokelo zedolophu ezikuxelela ukuba yeyiphi iinqanaba ze-HCA kunye ne-PAH eza kukulimaza. (Ukuba ukholelwa ukuba umngcipheko womhlaza unokuthetha ukuba ukugcoba kuya kuvinjelwa, kugcinwe ingqalelo ukuba i-cigarettes isemthethweni.)
Ukusinda Kwemhlaza
Nangona uphando oluninzi lujolise kwi-meat grill kunye neziganeko zomhlaza, uphando lwango-2017 lufumene ukuba abafazi abanomdlavuza webele babenomlinganiselo omncinci wokuphila xa besidla ixabiso elincinci, i-barbecued, okanye i-meat.
Ukunciphisa i-Carcinogens kwiGroled Meat
Ngaphambi kokuba ukhansele i-barbecue yakho kwaye uguqulwe ngentlungu ngenxa yememori yehlobo elahlekileyo, kukho izinto ezininzi ongayenza ukuze unciphise i-carcinogens kwizilwanyana ezinokutya-zidla ngokubanzi.
Ezinye zezi ziquka:
- Ukuhlambulula inyama - Ukutya okudlulayo imizuzu engama-20 ngaphambi kokugcoba kunganciphisa ukubunjwa kwama-heterocyclic amines ngamaphesenti angama-90. Hlola oku kulungiselelwa kokutya kokunciphisa i-carcinogens kwizidlo ezenziwe kakuhle.
- Ukupheka kumaqondo aphantsi aphantsi - Iingcali zincoma ukuba ukutya kuphekwe kumaqondo aphantsi, nangona oku kuthetha ukupheka ixesha elide.
- Ukusebenzisa i-grill grill xa kunokwenzeka - Ukuba ukhetha ukusebenzisa i-grill colial, uthenge i-chimney yomlilo (okanye uzenzele ngaphandle kwekhofi endala) ukuze ubaleke ukusebenzisa i-light light.
- Ukuqinisekisa ukuba amalangabi ayafa ngaphambi kokubeka inyama kwi-grill.
- Ukukhulisa i-grill grill - Kwi-grill grill, ukuphakamisa i-grill grill, kude nobushushu, kunokunceda. Ungasebenzisa kwakhona iindlela zokupheka ezingaqhelekanga zokutya kwi-grill, ukugcina ama-flames ekudleni nokusebenzisa i-grill njengehovini.
- Ukunciphisa nawaphi na amanqatha amaninzi phambi kokugcoba (ukwenzela ukunciphisa inani le-PAHs elenziweyo.)
- Ukukhetha i-charcoal. Nangona uhlobo lwe-charcoal alubonakali lwenza umehluko omkhulu ngezilwanyana ezibomvu, i-salmon ekhongwe ngombumba wekhenkco ikhunta ikhula kakhulu kwi-HA kunye ne-PAH ngaphezu kwe-salmon echongiwe ngamathala enkuni.
Ngaba Imifuno Edibeneyo Ifomu IiConogog?
Impendulo ayikho. Into esiyifumene ngenyama edibeneyo ayihambelani nemifuno etyongwe. Imifuno ayiqukethe i-creatine, iprotheni engaphendulwa ibe yi-heterocyclic amines, kwaye ayinayo i-juice meats eyenza ilahle phezu kwamalahle.
Yongeza zonke iifatata, obomvu, ophuzi, oluhlaza kunye nohlaza oluhlaza okwesibhakabhaka, i-zucchini, i-anyanisi (isityebi kwi- quercetin ), amakhowa kunye nayiphi na imifuno oyithandayo, kwi-grill. Ungasebenzisa ibhasikidi ye-grill, okanye nayiphi na indlela oyithandayo. Enyanisweni, abantu abaninzi abangayixhamli imifuno yodwa, bavumba ukunambitheka kwemifuno eluhlaza kunye neengcambu eziqingqiweyo.
Musa ukulibala iziqholo. Abantu abaninzi bayakhohlwa ukuba iziqholo esizifakayo ekudleni kwethu ziyakwazi ukupakisha umpompo ophilileyo onomdlavuza. Kulungile nokho, khula i-basil entsha, i-thyme, i-rosemary, ne-sage kwisitenki kwindawo yakho ephambili ecaleni kwe-grill yakho. Hamba enye yaleziqholo ukuze ungeze kwiindawo zakho zokutya.
Nciphise i-Intake Yakho Iyonke Inzuzo
Ngokwe-Arhente yamazwe ngamazwe oPhando lweCancer, kubonakala kulubulumko ukunciphisa ukutya kwakho okubomvu, nokuba kukubiwe okanye kuphekwe naluphi na uhlobo. Unokubona iziphakamiso zokuthetha malunga nokuba ungaphi ama-ounces omele uyidle, kodwa ngaphandle kokuba ulinganise konke ukutya okutyayo, oku akunakwenzeka ngokwenene. Kunoko, kukho imigaqo embalwa elula yokulandela.
- Nciphisa inyama kwisiqwenga sakho ukuya kubukhulu bekhadi lamakhadi.
- Hlula isamba sakho kwisithathu. Iimveliso zenyama kufuneka zithathe i-third-thirds of plate yakho okanye ngaphantsi. Gcwalisa ezinye iimbini zesithathu ngokutya okunomdlavuza njengemifuno ye-cruciferous (ephezulu kwi-glucosinolates) kunye nemifuno eluhlaza. Iimpawu ezifanelekileyo ziquka i-broccoli, i-cauliflower, i-kale, i-radishes kunye neklabishi.
Ukusebenzisa i-skewers yindlela ehle kakhulu yokunciphisa inani lemveliso ebisiweyo ngexesha lokutya. Iziqwenga ezincinci zenyama, zidibene nezithelo kunye nemifuno e-fresh grill eyenza isidlo esityebileyo nesinandisayo.
Ukunciphisa Ukutya
Ngokuphathelele izinja ezishushu , unokufuna ukuthatha idlule. Siyazi ukuba, kuzo zonke izidlo, ukusetyenziswa kwezilwanyana kunokwenzeka ukuba kunomngcipheko omkhulu womhlaza.
Ekubeni uya kuba sele ukhawuleza ubukhulu bexesha kunye nesahlulo sesahlulo sesidlo odlayo, ngaba akunakulungele ukugcina loo maqhekeza okutyunjwa kwezilwanyana ezingenakutshintshwa unokonwaba ngokwenene, njengentlanzi elungileyo (kodwa i-marinated)?
Okukwintsusa
Siyazi ukuba ukushisa okuphezulu okushisa kunye nomsiyi kufaka iikhemikhali ze-mutagenic zibe ngenyama. Nangona kunjalo, kukho imilinganiselo emininzi ongayithatha ukunciphisa inani le-heterocyclic amines kunye nezinye i-carcinogens kwenyama oyidlayo.
Gcina ukhumbule ukuba njengento yonke ebomini, ukumodareyitha kukubalulekileyo. Usenakho ukuzonwabisa kunye nokutya, kodwa yenza njalo ngokumodareyitha kwaye xa uphekwa kwiqondo eliphantsi. Oko kwathiwa, abafazi abanomdlavuza wesibeleko bafuna ukunciphisa inani elibiweyo, i-barbecued, kunye neentswelo ezidliwayo, nokuba ngaba bathatha amanyathelo angentla apha ukunciphisa i-carcinogens.
Ekugqibeleni, endaweni yokucinga nje kuphela into ekufuneka uyiphephe, unokufisa ukuphinda ucinge kwaye ucinga malunga nokutya onokuyonwabela oko kunokunciphisa ingozi yomhlaza.
Imithombo:
ULee, J., Kim, S., Moon, J. et al. Iimpembelelo zeNdlela zokuGcoba kwiiNqanaba zePolycyclic Hydrocarbon e-Gromed Meats. Chemistry Food . 2016. 199: 632-8.
National Cancer Institute. Iikhemikhali kwiMeko eziphekwe kwiindawo eziPhezulu kunye neengozi zeCancer. Ukuhlaziywa nge- 10/19/15. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-actact-sheet#r3
Parada, H., Steck, S., Bradshaw, P. et al. I-Grilled, Barbecued, kunye ne-Smoked Meat Intake kunye Nokusinda Emva kweCarcer Breast. Umbhalo weNational Cancer Institute . 2017. (Epub ngaphambi kokuprinta).
Viegas, O., Novo, P., Pinto, E., Pinho, O., no-I. Ferreira. Iimpawu zohlobo lweMarcoal kunye neemeko zokuHlaba kwi-Formation of Heterocyclic Amines Aromatic (Has) kunye ne-Polycyclic Hydrocarbons Aromatic (PAHs) kwi-Grilled Muscle Foods. UkuKhemisti yokutya kunye neTyxicology . 2012. 50 (6): 2128-34.