Kodi Nyama Yofiira *Zowona* Ndi Zoyipa Kwa Inu?

Zamkati

• Ubwino Wobwezeretsa
• Zovuta Zakudya Zakudya
• Mapanga
• Pansi Pansi pa Ng'ombe: Mapulani Anu a Masewera
• Onaninso za

Funsani anthu ochepa omwe ali ndi thanzi labwino za zakudya, ndipo mwina onse angagwirizane pa chinthu chimodzi: Veji ndi zipatso zimatuluka pamwamba. Koma funsani za nyama yofiyira, ndipo mudzapeza mayankho ambiri okhwima. Kodi nyama yofiira ndiye chinthu choyipitsitsa chomwe mungadye kapena chakudya chambiri? (Munkhani zofananira, tili ndi Upangiri Wanu Womanga Burger Wabwino Kwambiri.)

Zakudya zochepa zomwe zadzetsa mpungwepungwe m'magulu azachipatala monga nyama yofiira posachedwapa. Mu Okutobala 2015, World Health Organisation (WHO) idayika nyama yofiira ngati "yotenga khansa," ponena kuti nyama yofiira yomwe idasinthidwa ndikumulakwira kwambiri-m'gulu lomweli monga ndudu. Ndipo pambuyo pa kafukufuku wa 2012 wokhudzana ndi nyama yofiira yomwe ili ndi chiopsezo chachikulu cha imfa, nkhani zofalitsa nkhani zinapangitsa kuti zikhale zonyansa. Mitu yankhani imati: "Nyama yonse yofiira ndiyowopsa," "Mukufuna kukhala ndi moyo wautali? Gwirani nyama yofiira," "zifukwa 10 zosiya kudya nyama yofiira."

Zodziwikiratu, panali zokhumudwitsa, chifukwa kutsanulidwa kwa chithandizo cha nyama yang'ombe kudatulukira pakati pa nyama zodyera ("Nyama Yofiira: Imachita bwino thupi!" Mutu wina udatetezedwa), ndipo aku America amakana kusiya maburger awo ndi nyama yankhumba. Ngakhale kuti kudyedwa kwa nyama yofiira kukucheperachepera m'zaka za m'ma 1970, anthu akuluakulu amadyabe nyama yofiira yokwana mapaundi 71.2 pachaka-m'gulu la nyama zapamwamba kwambiri padziko lonse lapansi.

Nanga zimenezi zikutisiya kuti? Kodi tiyenera kusiya nyama yofiira kwathunthu, kapena ingakhale gawo la chakudya chopatsa thanzi, chopatsa thanzi? Cholemba chimodzi choyenera kukumbukira: Tikukamba za nyama yofiira kuchokera ku thanzi - osati chikhalidwe kapena chilengedwe. (Zambiri pazinthu zomwe zili patsamba lino.)

Monga zakudya zonse, kusankha kudya nyama yofiira ndi kusankha kwa munthu payekha ndipo zimadalira zinthu zina zambiri. "Zakudya monga nyama yofiira zimatha kukhudza anthu m'njira zosiyanasiyana, kugwira ntchito bwino kwa ena osati kwa ena," atero a Frank Lipman, MD, sing'anga wogwira ntchito komanso wogwira ntchito, woyambitsa wa Eleven Eleven Wellness Center, komanso wolemba Zifukwa 10 Zomwe Mumakalamba Ndi Kunenepa. "Ndine wothandizira kwambiri kuti ndimvere thupi lanu kuti mudziwe zomwe zingathandize."

Izi zikunenedwa, sayansi yayesa zonse zabwino komanso osati-zabwino za nyama yofiira muzakudya zanu. Umu ndi momwe kafukufukuyu amachitira.

Ubwino Wobwezeretsa

Kafukufuku akuwonetsa kuti ng'ombe imapereka michere yambiri yazakudya ku akulu aku US. Choyamba, imapereka mapuloteni ambiri, ma macronutrient omwe amathandiza kumanga minofu, kukhala okhuta, ndikuwongolera kagayidwe kake. Thumba lokhala ndi 3.5-ounce lili ndi magalamu 30 a mapuloteni a ma calories 215.

Nyama yofiira imapezanso zakudya zambiri, kuphatikizapo mavitamini a B, chitsulo, ndi zinc. Vitamini B12 imafunikira kuti mugwire bwino ntchito pafupifupi chilichonse m'thupi lanu pomwe chitsulo cholimbikitsira mphamvu chimapatsa mpweya magazi ndikuthandizira kagayidwe kake. (Kuphatikiza apo, azimayi, makamaka azaka zobereka, amakhala osowa kwambiri pazitsulo. Yesani maphikidwe olemera achitsulo awa kwa azimayi achangu.) Nyama yofiira ndi gwero labwino la zinc, lomwe limalumikizidwa ndi chitetezo champhamvu chamthupi ndipo limathandiza kulimbana matenda.

Ngati mungasankhe ng'ombe yodyetsedwa ndi udzu m'malo modyetsa (monga momwe muyenera kuchitira pambuyo pake), mupezanso zinthu zambiri zabwino, kuphatikiza mafuta omega-3 fatty acids, conjugated linoleic acid (CLA), zomwe zingathandize kuchepetsa kuthamanga kwa magazi ndikulimbikitsa kuchepa kwa thupi, komanso omega-6 fatty acids ochepetsa kutupa, atero Lipman. Zidzakhalanso ndi mafuta ochepa kwambiri kuposa ng'ombe ya fakitale, yodyetsedwa ndi tirigu (yopereka pafupifupi mofanana ndi chifuwa cha nkhuku yopanda khungu). Ndipo iwalani lingaliro lakuti mafuta onse ndi oipa. Mtundu umodzi wamafuta a monounsaturated omwe amapezeka munyama yofiira, wotchedwa oleic acid, awonetsedwa kuti ndiwothandiza ku thanzi lanu, ndikuthandizira kuchepetsa cholesterol cha LDL ("choyipa") ndikuchepetsa chiopsezo cha sitiroko.

Chotsatira: Ngati ndinu mtundu wa munthu amene amakonda nyama, imakonda zokoma zokoma. (Onani: 6 Burger Yatsopano Imapindika Pansi pa Ma calories 500.)

Zovuta Zakudya Zakudya

Kulumikizana kwa nyama yofiira ndi matenda a mtima mwina kumabwera m'maganizo poyamba, ndipo chabwino, sizatsopano-kapena zosayenera. Kusanthula kwa meta mu 2010 kunamaliza nyama zosinthidwa (taganizirani soseji, nyama yankhumba, agalu otentha, kapena salami) zimalumikizidwa ndi matenda ochulukirapo amtima. (Kafukufuku omwewo sanapeze kulumikizana ndi mabala osadulidwa a nyama yofiira monga sirloin, tenderloin, kapena filets.) Kafukufuku wina wamkulu wowonera adathandizira kuyanjana pakati pakudya nyama ndi matenda amtima komanso chiopsezo cha imfa.

Kudya nyama yofiira kwalumikizidwanso pachiwopsezo chachikulu cha khansa, makamaka khansa yoyipa (kapena yamatumbo) mwa amuna, ndimaphunziro angapo. Ngakhale mgwirizano pakati pa khansa ya m'mawere ndi nyama yofiira sichidziwikiratu, kafukufuku wina adapeza kuti kudya nyama yofiira kumatha kubweretsa chiopsezo chachikulu cha khansa ya m'mawere pakati pa azimayi omwe asanabadwe.

Kafukufuku yemwe ali patsogolo pamilandu yaposachedwa kwambiri ya "ng'ombe ndi yoyipa" ndi kafukufuku wowunika wa 2012 womwe udayang'ana anthu opitilira 120,000 pazaka 22 mpaka 28. Ofufuza apeza kuti anthu omwe amadya nyama yofiira pafupipafupi amatha kufa pazifukwa zonse, makamaka matenda amtima ndi khansa. (Kupeza uku kunadzetsa mitu yosangalatsa ya "nyama-yokupha-iwe" yomwe yatchulidwa pamwambapa.)

Ngakhale ofufuza adapeza kuti chiwopsezo chaimfa chinawonjezeka kwa nyama yofiira yosakidwa komanso yosakonzedwa, nyama yosinthidwa inali ndi chiwopsezo cha 20 peresenti. Olemba ofufuzawo adatsimikizanso kuti kuyika ma protein "athanzi" (monga nsomba, nkhuku, mtedza, nyemba, mkaka, kapena mbewu zonse) kungachepetse chiopsezo cha imfa pakati pa asanu ndi awiri mpaka 14 peresenti. Chifukwa chake, nkhuku ndi nsomba kuti mupambane, sichoncho?

Mapanga

Osati kwenikweni. Ndikofunika kukumbukira kuti ambiri mwa maphunziro a nthawi yayitali, owonera, osati owonetsetsa komanso owongoleredwa (mulingo wagolide wofufuza zasayansi). Olemba ambiri azakudya adafufuza zomwe zafotokozedwazo ndikuwunikira zolakwika zake, kuphatikiza kuti maphunziro owunikira angapangitse kulumikizana, koma osati chifukwa, pakati pa nyama yofiira ndi kufa. (Mwa kuyankhula kwina, popeza anthu sakhala m’chivundikiro, zinthu zina zikhoza kuchitika zomwe zathandizira kuti otenga nawo mbali azitha kukhala ndi thanzi labwino, monga moyo wongokhala, thanzi labwino, kusuta fodya, zolemba zosawerengeka za zakudya ndi zina).

Kuphatikiza apo, chidule cha 2011 cha maphunziro 35 sichinapeze umboni wokwanira wotsimikizira kulumikizana pakati pa nyama yofiira ndi khansa yam'matumbo, potengera moyo wosiyanasiyana komanso zakudya zomwe zimapezeka m'maphunziro aanthu.

Kuphatikiza apo, zokambirana zonse zokhudzana ndi mafuta okhutira zabwerezedwanso ndikusinthidwa. "Kunenepa" sikulinso mdani wachivundi wa thanzi, monga momwe zinalili kale. Inde, nyama yofiira imakhala ndi mafuta okhutira, omwe samadzaza ndendende ndi maubwino okhudzana ndi thanzi. (3.5-ounce tenderloin imapereka ma gramu 3.8 a zinthuzo pamodzi ndi 9.6 magalamu athunthu.) Koma mafuta akhuta atapatsidwa ziwanda kwa pafupifupi theka la zana, kafukufuku adati sizinali zoyipa monga tingaganizire: 2010 meta-analysis inasonyeza kuti panalibe umboni wokwanira wotsimikizira kuti mafuta odzaza amagwirizanitsidwa ndi matenda a mtima kapena matenda a mtima.

Komabe, mafuta okhutira atsimikiziridwa kuti amakweza LDL, kapena "yoyipa," cholesterol ndi mavuto ena azaumoyo, ndichifukwa chake malangizo azakudya ku USDA akuwonetsa kuti kuchepa kwamafuta osakwanira mpaka 10 peresenti ya zomwe mumadya tsiku lililonse. (Ngati mukudya mafuta okwanira 2,000 patsiku, zikutanthauza kuti malire amafuta odzaza ndi magalamu 20 kapena ochepera.)

Pomaliza, ndichani chenicheni ndi chidziwitso cha WHO kuti ndi khansa? Ngakhale kuti nyama yokonzedwa-pamodzi ndi ndudu-zinkadziwika kuti ndi gulu 1 carcinogen, sizikutanthauza kuti kudya kumakhala ndi chiopsezo chofanana cha kudwala khansa monga kusuta fodya. Kudya magalamu 50 a nyama yothiridwa tsiku ndi tsiku kumawonjezera chiopsezo cha khansa ndi 18 peresenti, poyerekeza ndi chiopsezo chanu choyambirira, pomwe kusuta kumawonjezera chiopsezo chanu pafupifupi 2,500% - osati maapulo ndendende maapulo.

Pansi Pansi pa Ng'ombe: Mapulani Anu a Masewera

Kwa Lipman, zotsatira zovulaza zaumoyo sizimakhudza kwambiri nyama yokha, koma zomwe zikuchitidwa ku nyamayo. "Minda yambiri yamafakitole imapatsa ng'ombe kukula kwa mahomoni kuti azikula msanga, komanso maantibayotiki oletsa ng'ombe kuti zisadwale m'malo opanda ukhondo," akutero.

Ngati mungasankhe kuphatikiza nyama pazakudya zanu, Lipman amalimbikitsa kusankha nyama yofiira yodyetsedwa ndiudzu. Ngati sichikunena kuti "yodyetsedwa ndi udzu," mungaganize kuti idadyetsedwa mbewu. (Mutha kugula nyama yodyetsedwa ndi udzu pa intaneti pamalo ngati EatWild.com.) Nanga masoseji, nyama yankhumba, ndi nyama ina yokonzedwa? Nenani sayonara, Lipman akuwonetsa. "Nyama yokonzedwa sindikulimbikitsa."

Pamapeto pake, zomwe mumadya zili ndi inu. "Thanzi lathu limakhudzidwa ndi zina zambiri pamakhalidwe, machitidwe, ndi majini kuphatikiza pazakudya," akufotokoza Marion Nestle, Ph.D., pulofesa wazakudya zopatsa thanzi, maphunziro azakudya, komanso thanzi la anthu ku Yunivesite ya New York. Pankhani ya nyama yofiira, mosakayikitsa zochepa zimakhala bwino koma zina zili bwino: "Chilichonse mopanda malire," akutero.

Mukuyang'ana malingaliro enieni? Tsoka ilo, mabungwe aboma ngati USDA amapewa kukhazikitsa malire pa nyama yofiira (mwina chifukwa cha olimbikitsa mwamphamvu ochokera kumakampani a ng'ombe ndi ng'ombe, a Nestle akuwonetsa). Mike Roussell, Ph.D., mlangizi wazakudya komanso director of director ku PEAK Performance, amalimbikitsa magawo atatu kapena anayi a ounjensi kawiri pa sabata pomwe magwero ena amawagwiritsa ntchito kumadya "nthawi ndi nthawi." njira. Vuto lenileni: Kuonetsetsa kuti zosankha zanu zonse zikuthandizirani kudya nyama yofiira, Roussell akuti, monga momwe mungachitire mukadadya nsomba kapena nkhuku.

Chifukwa chake, monga momwe zimakhalira ndi zakudya zambiri, palibe lamulo lovuta komanso lofulumira la kuchuluka kwa kuchuluka. "Chifukwa matupi a anthu onse ndi osiyana, ndizovuta kupereka nambala yothandizira," akutero Lipman. "M'malo mwake, ndikupangira kudziyesera nokha kuti mudziwe chomwe chili chabwino kwa thupi lanu." Kwa ena, izo zikhoza kukhala kawiri pa sabata; kwa ena, kamodzi pamwezi—kapena mwina osatero konse.

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