Nyama Tsvuku Inokonzera Chaizvo Kenza?

Zvemukati

• Musiyano uripo pakati peisina kugadziriswa uye yakagadziriswa nyama tsvuku
• Hazvina kugadziriswa
• Yakagadziriswa
• Zvinotaurwa neongororo
• Maitiro eIARC
• IARC zvakawanikwa
• Kuti uderedze njodzi yekenza, dzivisa nyama yakagadziriswa
• Iva nehanya nezve yakatsvuka nyama yekudyiwa
• Nzira dzekubika
• Kushumira kurudziro
• Wedzera imwe tsvuku nyama dzimwe nzira pakudya kwako
• Chinokosha

Iwe unogona kunge uchiziva nezveyambiro yevezvehutano nezvekudya yakawandisa nyama tsvuku. Izvi zvinosanganisira nyama yemombe, gwayana, nyama yenguruve, uye mbudzi.

Kuita izvi kunonzi kuwedzera njodzi yako kune akati wandei mamiriro ehutano kwenguva refu, kusanganisira nenyaya dzemwoyo, asi kumwe kutsvagurudza kunodiwa pachinhu ichi.

Asi ko zvakadii nezvekuti nyama tsvuku inokonzera gomarara? Nyanzvi dzichiri kutarisa nezvenyaya iyi, asi ivo vaona zvimwe zvinogona kubatana.

Musiyano uripo pakati peisina kugadziriswa uye yakagadziriswa nyama tsvuku

Usati wapinda mukati mekutsvaga kwakatenderedza hukama pakati penyama tsvuku nekenza, zvakakosha kuti unzwisise mhando dzakasiyana dzenyama tsvuku.

Hazvina kugadziriswa

Nyama dzvuku dzisingagadziriswe ndidzo dzisati dzashandurwa kana kushandurwa. Mienzaniso inosanganisira:

• steak
• nyama yenguruve zvimedu
• gwayana shandi
• nyama yeganda

Pachega, nyama tsvuku isina kugadzirwa inogona kuvaka muviri. Inowanzo yakazara nemapuroteni, mavitamini, zvicherwa, uye zvimwe zvakakosha zvinovaka muviri.

Nyama tsvuku inorasikirwa neimwe yehunhu hwayo yechinyakare kana yagadziriswa.

Yakagadziriswa

Nyama yakagadziriswa inoreva nyama yakagadziriswa neimwe nzira, kazhinji kuravira, kugadzirwa, kana pasherefu hupenyu. Izvi zvinogona kuitwa nekuisa munyu, kurapa, kana kuputa nyama.

Mienzaniso yezvakagadzirwa nyama tsvuku inosanganisira:

• imbwa dzinopisa
• pepperoni uye salami
• bhekoni uye ham
• nyama dzekudya kwemasikati
• soseji
• bologna
• jeri
• nyama yakakanyiwa

Inofananidzwa nenyama tsvuku isina kugadziriswa, nyama tsvuku inogadzirwa inowanzove yakaderera muzvibereko zvinobatsira uye yakakwira munyu nemafuta.

Nyanzvi dzakaronga nyama tsvuku sechikonzero chekenza kana ichidyiwa yakawanda. Pane hukama hwakasimba pakati penyama yakagadziriswa uye njodzi yekenza.

Nyanzvi dzakarongedza nyama yakashandurwa secarcinogen. Izvi zvinoreva kuti yave kuzivikanwa kukonzera gomarara.

Zvinotaurwa neongororo

Kwemakore apfuura, ongororo zhinji dzakatarisa mhedzisiro yehutano yekudya zvese zvisina kugadziriswa uye zvakagadziriswa nyama tsvuku.

Parizvino, mhedzisiro yacho yakavhenganiswa, asi kune humwe humbowo hwekuti kudya yakawanda nyama tsvuku kunogona kuwedzera njodzi kune mamwe magomarara.

Maitiro eIARC

Sangano reInternational Agency for Research on Cancer (IARC) chikamu cheWorld Health Organisation. Iyo inoumbwa nehunyanzvi hwepasi rese vanoshanda kusarudzira zvinogona kuitika carcinogens (zvinokonzeresa zvegomarara).

Kana paine humbowo hwakawanda hwekuti chimwe chinhu chingakonzere cancer, nhengo dzeIARC dzinopedza mazuva akati wandei dzichiongorora zvidzidzo zvesainzi nezveccinogen inogona kuitika.

Ivo vanofunga zvinhu zvakati wandei kubva kuuchapupu, kusanganisira mapindiro anoita mhuka kune inogona kuitika carcinogen, maitiro anoita vanhu kwairi, uye kuti gomarara rinogona sei kukura mushure mekuratidzwa.

Chikamu cheichi chiitiko chinosanganisira kuisa chinogoneka carcinogen zvichibva pakukwanisa kwayo kukonzera kenza muvanhu.

Boka 1 vamiririri ndeavo vakatsunga kukonzera kenza muvanhu. Boka 4 vamiririri, kune rimwe divi, vanosanganisira vamiririri izvo zvingangokonzeresa cancer.

Ramba uchifunga kuti uku kupatsanurwa hakuratidze njodzi inosanganisirwa necarcinogen. Izvo zvinongoratidzira huwandu hwehuchapupu hunotsigira iko kubatana pakati pemamwe marcinogen nekenza.

IARC zvakawanikwa

Muna 2015, nyanzvi makumi maviri nembiri kubva kunyika gumi dzakasangana kuti dziongorore tsvagiridzo iripo pamusoro pehukama pakati penyama tsvuku nekenza.

Vakaongorora zvinopfuura zvidzidzo mazana masere kubva pamakore makumi maviri apfuura. Zvimwe zvidzidzo zvakatarisa pane yakatsvagiswa kana isina kugadziriswa nyama tsvuku. Vamwe vakatarisa vese.

Zvakawanikwa neIARC zvinoratidza kuti:

• Kudya nyama tsvuku nguva dzose pamwe zvinowedzera njodzi yako yekenza yakajeka.
• Kudya nyama yakagadzirwa nguva dzose inowedzera njodzi yako yekenza yakajeka.

Vakawanawo humwe humbowo hunoratidza kubatana pakati penyama tsvuku yekushandisa uye gomarara reprostate uye gomarara repancreatic, asi kumwe kutsvagurudza kunodiwa.

Kuti uderedze njodzi yekenza, dzivisa nyama yakagadziriswa

Kana iwe uri kutsvaga kudzikisa njodzi yako yekukora uye dzimwe mhando dzekenza, dzivisa kudya nyama dzakagadziriswa.

Iyo IARC yakarongedza yakagadziriswa nyama seBoka 1 carcinogen. Mune mamwe mazwi, pane ongororo yakakwana kuratidza kuti inokonzera gomarara muvanhu. Kuti ndikupe imwe mamiriro, heano mamwe maGroup 1 carcinogens:

• fodya
• UV nemwaranzi
• doro

Zvakare, kupatsanurwa uku kwakavakirwa pauchapupu hunotsigira kubatana pakati pegomarara neanoshanda mumiriri.

Kunyange paine humbowo hwakasimba hunoratidza kuti ese maGriki 1 vamiririri vanokonzera kenza muvanhu, hazvireve kuti vese vanomiririra njodzi yakafanana.

Semuenzaniso, kudya imbwa inopisa hazvireve hazvo kufanana nekuputa fodya kana zvasvika pangozi yekenza.

Chirevo cheIARC chakagumisa kuti kudya magiramu makumi mashanu enyama yakagadziriswa zuva rega rega kunowedzera njodzi yekenza ne18 muzana. Sekureva kweAmerican Cancer Society, izvi zvinogona kukwidziridza njodzi yeupenyu hwecancer colon kubva pa5 muzana kusvika pa6 muzana.

Nezvekureva, 50 magiramu enyama yakagadziriswa anodudzira kune imwechete imbwa inopisa kana zvidimbu zvidimbu zve nyama yekudyira.

Nyanzvi dzinokurudzira kungodya nyama idzi kamwechete panguva. Funga kunakidzwa nazvo pazviitiko zvakakosha pane kuzviita chikamu chekudya kwako kwezuva nezuva.

Iva nehanya nezve yakatsvuka nyama yekudyiwa

Nyama tsvuku isina kugadzirwa chimwe chikamu chekudya kune vanhu vazhinji. Inopa huwandu hwakanaka hwe:

• protein
• mavhitaminzi, akadai seB-6 uye B-12
• zvicherwa, kusanganisira iron, zinc, uye selenium

Zvakadaro, iyo IARC chirevo chakagumisa kuti kugara uchidya nyama tsvuku kunogona kuwedzera njodzi kune mamwe kanzira.

Iko hakuna kudikanwa kwekucheka zvachose mutsvuku kusangana kunze kwekudya kwako, zvakadaro. Ingo teerera iwe kuti uri kuigadzira sei uye yakawanda sei yaunodya.

Nzira dzekubika

Nyanzvi dzeIARC dzakacherechedzawo mumushumo wavo kuti nzira yaunobika nyama tsvuku inogona kukanganisa njodzi yekenza.

Kucheka, kupisa, kuputa, kana kubika nyama panopisa zvakanyanya zvinoita kunge kunowedzera njodzi. Zvakadaro, nyanzvi dzeIARC dzakatsanangura kuti pakanga pasina humbowo hwakakwana hwekuita chero kurudziro yepamutemo.

Heino kutora kwedu maitiro ekugadzira nyama ive noutano sezvinobvira.

Kushumira kurudziro

Vanyori venhoroondo yeIARC vakacherekedza kuti hapana chikonzero chekusiya isina kugadzirwa nyama tsvuku zvachose. Asi zviri nani kudzora masevhisi ako kusvika matatu pavhiki.

Kumwe kushumirwa kwenyama tsvuku kwakatenderedza 3 kusvika ku4 maunzi (85 kusvika 113 gramu). Izvi zvinoita kunge:

• hamburger imwe diki
• imwe yepakati-saizi yenguruve chop
• imwe diki steak

Wedzera imwe tsvuku nyama dzimwe nzira pakudya kwako

Kana nyama dzvuku kana dzakagadzirwa dzichigadzira chikafu chako chakawanda, funga kugadzira dzimwe swaps.

Heano mamwe mazano ekuderedza nyama yako tsvuku yekushandisa:

• Mu pasta muto, chinja hafu yenyama iwe yaunowanzo shandisa neakachekwa akachekwa karoti, celery, howa, tofu, kana musanganiswa.
• Paunenge uchigadzira burger, shandisa pasi turkey kana huku panzvimbo yemombe. Kune burger isina nyama, shandisa bhinzi nhema kana tempeh.
• Wedzera bhinzi nenyemba kumasobho uye svutu yekugadzirwa uye mapuroteni.

Kutarisa kurega nyama yakagadzirwa? Aya matipi anogona kubatsira:

• Chinja kutonhora kutsemuka musangweti yako yezvidimbu zvehuku yakakangwa kana turkey.
• Sarudza nyama yehuku kana yemuriwo pane pizza pane pepperoni kana bhekoni.
• Edza vegan nyama. Semuenzaniso, shandisa soy chorizo ​​mu burritos kana seitan mune yekumhanyisa-fries. Wedzera miriwo yeruvara, magadzirirwo, uye akawedzera zvinovaka muviri.
• Chinjanai mazai ne yogati yezvokudya zvakagadzirwa zvekudya zvekudya kwekuseni, zvakadai sebhekoni kana soseji.
• Panzvimbo pekutsva imbwa dzinopisa, pan-fry nyowani kana inochengetedza-isina bratwurst kana masosiji esoseji.

Chinokosha

Nyama tsvuku yanga ichiongororwa nekuda kwekugona kwayo kubatana nehutano hwakawanda, kusanganisira cancer. Nyanzvi ikozvino dzinotenda kuti kugara uchidya nyama tsvuku kunowedzera mukana wako wekenza yakajeka.

Nyanzvi dzinobvumawo kune humbowo hwakasimba hwakaringana hwekutaura kuti kudya nyama yakawanda yakagadziriswa kunowedzera njodzi yako yekenza.

Asi hapana chikonzero chekucheka nyama tsvuku kubva mukudya kwako zvachose. Ingoedza kunamatira kune yemhando yepamusoro isina kugadzirwa nyama tsvuku, uye ganhurira mashandisiro ako kune mashoma masevhisi vhiki imwe neimwe.