Nyama Tsvuku * Chaizvoizvo * Yakaipa Kwako Here?

Zvemukati

• Zvakanakira Kufira kumusoro
• Kuderera Kwekudya Nyama
• The Caveats
• Iyo Yepasi Mutsetse paNyama: Yako Yemutambo Chirongwa
• Ongororo ye

Kumbira vashoma vevane hutano-vane hutano nezve chikafu, uye vanogona kunge vese vachibvumirana pachinhu chimwe: Miriwo nemichero zvinobuda pamusoro. Asi bvunza nezve nyama tsvuku, uye iwe unogona kuwana mhinduro dzakawanda dzakaoma. Saka nyama tsvuku ndicho chinhu chakaipisisa chaungadya kana chikafu chekudya kune hutano? (Mune dzimwe nyaya dzakabatana, isu tine Gwara Rako Rekuvaka Iyo Yakanyanya Burger.)

Zvokudya zvishoma zvakanyandura gakava rakawanda munharaunda youtano sezvakaita nyama tsvuku munguva pfupi yapfuura. Muna Gumiguru 2015, World Health Organisation (WHO) yakaronga nyama tsvuku se "ingangoita carcinogenic," ichitsanangura nyama tsvuku yakashandurwa seyakaipisisa-muchikamu chakafanana nefodya. Uye mushure mekudzidza muna 2012 kwakabatanidza nyama tsvuku ine ngozi huru yekufa, midhiya yenhau yakaita kuti ive anathema inovaka muviri. Misoro yemusoro waiti: "Nyama dzvuku dzese dzine njodzi," "Unoda kurarama kwenguva yakareba? Bata nyama tsvuku," "zvikonzero gumi zvekumira kudya nyama tsvuku."

Sezvingafungidzirwa, pakave nekudzokera shure, sekudururwa kwerutsigiro rwezvibereko zvemombe zvakabuda pakati pevanodya nyama ("Nyama tsvuku: Inoita muviri wakanaka!" Mumwe musoro wenyaya wakadzivirirwa), uye maAmerican vachiri kuramba kusiya mabherger avo ezuva nezuva nebhekoni. Nepo tsvuku nyama inodyiwa iri chaizvo pakuderera kubva pakakwirira kwayo muma1970s, avhareji mukuru achiri kudya 71.2 mapaundi enyama tsvuku pagore-pakati pematanho epamusoro ekudyiwa kwenyama pasi.

Saka izvozvo zvinotisiya kupi? Tinofanira kurega nyama tsvuku zvachose, kana inogona kuve chikamu chekudya kwakanaka, kwakaringana? Chinyorwa chimwe chekurangarira: Tiri kutaura nezve nyama tsvuku kubva kuhutano-kwete hwetsika kana kwezvakatipoteredza-maonero. (Zvizhinji pane izvo zvinhu zvakatenderedza pawebhu.)

Kufanana nezvose zvekudya, sarudzo yekuti udye nyama tsvuku isarudzo yemunhu uye zvinoenderana nezvimwe zvinhu zvakawanda. "Chikafu chakadai senyama tsvuku chinogona kukanganisa vanhu nenzira dzakasiyana, kushanda zvakanyatsonaka kune vamwe uye kwete zvakanyanya kune vamwe," anodaro Frank Lipman, MD, chiremba wekubatanidza uye anoshanda, muvambi weEleven Eleven Wellness Center, uye munyori we Zvikonzero gumi zvaunonzwa uchikwegura uye uchikora. "Ndiri mutsigiri mukuru wekuteerera muviri wako wega kuti uone zvakanakira iwo."

Izvo zvataurwa, sainzi yakayera pane ese akanaka uye kwete-akanaka-mhedzisiro yenyama tsvuku mukudya kwako. Heino maitiro ekutsvagisa kwakamira sei.

Zvakanakira Kufira kumusoro

Kutsvagurudza kunoratidza kuti nyama yemombe inopa huwandu hwakawanda hweakakosha kune izvo zvekudya zvevakuru veU.S. Kutanga, inopa yakawanda mapuroteni, macronutrient iyo inobatsira kuvaka mhasuru, kukuchengetedza iwe uzere, uye kugadzirisa metabolism. A 3.5-ounce tenderloin ine magiramu makumi matatu eprotein ye 215 makori.

Nyama tsvuku zvakare yakanaka sosi yezvimwe zvinovaka muviri, zvinosanganisira B mavitamini, iron, uye zinc. Vitamin B12 inodikanwa kuti ishandiswe kwakakodzera kweanenge ese masisitimu mumuviri wako nepo simba-rinowedzera simbi rinopa okisijeni muropa uye zvinobatsira mune metabolism. (Uyezve, vakadzi, kunyanya vezera rekubereka, vanowanzoita kushayikwa kwesimbi. Edza aya mabikirwo ane iron yakawanda kune vakadzi vanoshingaira.) Nyama tsvuku inzvimbo yakanaka ye zinc, iyo inobatanidzwa nekudzivirira kwakasimba uye inobatsira kurwisa. chirwere.

Kana ukasarudza nyama yemombe yakadyiswa nouswa pane yakadyiswa zviyo (sezvaunofanirwa-zvakawanda pane izvozvo gare gare), uchawanawo zvimwe zvezvinhu zvakanaka, zvinosanganisira moyo-utano hwakanaka omega-3 fatty acids, conjugated linoleic acid (CLA), izvo zvinogona kubatsira kudzikisa BP uye kukurudzira kuonda, uye mashoma pro-anogumbura omega-6 mafuta acids, anodaro Lipman. Ichavawo nemafuta mashoma pane fekitori-yakarimwa, yemombe yakadyiswa zviyo (inopa inenge yakaenzana nefupa rehuku risina ganda). Uye kukanganwa pfungwa yokuti mafuta ose akaipa. Rumwe rudzi rwemafuta anonzi monounsaturated anowanikwa munyama tsvuku, inonzi oleic acid, yakaratidzirwa kuve inobatsira kune hutano hwako, ichibatsira kudzikisa LDL ("yakaipa") cholesterol uye kuderedza njodzi yako yekurohwa.

Chekupedzisira asi chisiri chidiki: Kana iwe uri mhando yemunhu anoda nyama, inonaka inonaka darn inonaka. (Ona: 6 Nyowani Burger Inotenderera Pasi Pamazana mashanu maKoriori.)

Kuderera Kwekudya Nyama

Kubatana kwenyama tsvuku nechirwere chemwoyo pamwe kunouya mupfungwa kutanga, uye, hachisi chinhu chitsva-kana chisiri chikonzero. A 2010 meta-analysis yakagumisa nyama yakagadzirwa (funga soseji, bhakoni, imbwa dzinopisa, kana salami) inobatanidzwa nehuwandu hwepamusoro hwechirwere chemoyo. (Chidzidzo chakafanana hachina kuwana kuwirirana nekucheka kusingagadziriswi kwenyama tsvuku-senge sirloin, nyoro nyoro, kana mafirita.

Kudya nyama tsvuku kwakabatanawo nenjodzi yakakwira yegomarara, kunyanya kenza yakajeka (kana yekoloni) mune varume, nezvakawanda zvidzidzo. Nepo kusangana pakati pekenza yemazamu uye nyama tsvuku kuchiri kujeka, kumwe kuongorora kwakaratidza kuti kudya nyama tsvuku kunogona kutungamira kune yakakwira njodzi yekenza yemazamu pakati pevakadzi ve premenopausal.

Tsvakurudzo iri kumberi kwezvino "nyuchi yakaipa" nharo ndeye 2012 yekuongorora yekuongorora iyo yakatarisa vanhu vanopfuura 120,000 kwemakore 22 kusvika ku28. Vatsvagiri vakaona kuti vanhu vaigara vachidya nyama tsvuku vanogona kufa nezvikonzero zvese, kunyanya chirwere chemoyo nekenza. (Izvi zvakawanikwa zvakaburitsa misoro yenyaya ye "nyama-inouraya-iwe" inotaurwa pamusoro apa.)

Nepo vatsvagiridzi vakaona kuti njodzi yekufa yakawedzera kune zvese zvakagadziriswa uye zvisina kugadzirwa nyama tsvuku, nyama yakagadziriswa yaive nemucheto ne20 muzana yakawedzera njodzi. Vanyori vekudzidza vakagumisawo kuti kunyora mune mamwe "mapiritsi" ane hutano (sehove, huku, nzungu, nyemba, mukaka, kana zviyo zvese) zvinoderedza njodzi yavo yekufa pakati peanomwe kusvika gumi nemana muzana. Saka, huku uye salmon yekukunda, handiti?

The Caveats

Kwete hazvo. Zvakakosha kuyeuka kuti zvizhinji zveizvi zvenguva refu, zvidzidzo zvakakura ndezvekutarisa, kwete zvidzidzo zvisina tsarukano uye zvinodzorwa (chiyero chegoridhe mukutsvagisa kwesainzi). Vazhinji vanyori vekudya zvinovaka muviri vakapfuuridza dhata rekudzidza uye vakavhenekera zvikanganiso zvaro, kusanganisira chokwadi chekuti ongororo dzekuongorora dzinogona kuratidza kuwirirana, asi kwete chinokonzera, pakati penyama tsvuku uye kufa. (Mune mamwe mazwi, sezvo vanhu vasingagare mubhuvhu, zvimwe zvinhu zvinogona kuzotamba izvo zvakakonzera mitezo yehutano yevatori vechikamu, senge mararamiro ehupenyu, mamiriro ehutano, kuputa fodya, madhaari ezvokudya asina kutaurwa uye nezvimwe).

Uyezve, pfupiso ya2011 yezvidzidzo makumi matatu neshanu haina kuwana humbowo hwakakwana hwekutsigira chinongedzo pakati penyama tsvuku negomarara rekoloni, ichitsanangura mararamiro akasiyana siyana uye zvekudya zvinoonekwa muzvidzidzo zvevanhu.

Uye zvakare, iyo yose hurukuro pamusoro pemafuta akazara achangobva kudzokororwa uye kuongororwa. Hapasisina "mafuta" pachawo muvengi wehutano anofa, sezvazvaive kare. Ehe, nyama tsvuku ine mafuta akazara, ayo asiri akanyatso kujeka neepro-hutano mabhenefiti. (A 3.5-ounce tenderloin inosvikira 3.8 gramu yezvinhu pamwe chete ne9.6 gramu akazara mafuta.) Asi mushure mekunge mafuta akazadzwa akabatwa nedhimoni kweanoda kusvika hafu yezana ramakore, tsvagiridzo yakaratidza kuti yaisanyanya kukuvadza sezvataigona kufunga. meta-ongororo yakaratidza kuti pakanga pasina humbowo hwakakwana hwekugumisa kuti mafuta akazara aibatanidzwa nechirwere chemwoyo kana chirwere chemoyo.

Zvakadaro, mafuta akazara akave akaratidzwa kusimudza LDL, kana "yakaipa," cholesterol uye zvimwe zvehutano nyaya, ndosaka USDA dhairekitori rekudya rinoratidza kudzikisira mafuta akazara pasi pegumi muzana yezuva nezuva yako yekoriori yekudya. (Kana iwe uchidya zviuru zviviri macalorie pazuva, izvo zvinoreva kuti muganho pamafuta akazara ari magiramu makumi maviri kana mashoma.)

Chekupedzisira, ndeipi dhiri chaiyo nekuzivisa kweWHO kuti icarcinogen? Kunyangwe yakagadziriswa nyama-pamwe nefodya-yakatarwa seChikwata 1 carcinogen, hazvireve kuti kuidya kune njodzi imwechete yekubatwa nekenza sekusvuta. Kudya magiramu makumi mashanu enyama yakagadzikiswa zuva nezuva kunokwidza njodzi yako yegomarara ne18 muzana, zvichienderana nenjodzi yako yekutanga, nepo kusvuta kunowedzera njodzi yako ne2,500 muzana-kwete chaizvo maapuro kumaapuro.

Iyo Yepasi Mutsetse paNyama: Yako Yemutambo Chirongwa

Kuna Lipman, zvinokuvadza hutano mhedzisiro hazvisi zvakanyanya nezve nyama pachayo, asi zviri kuitirwa nyama. “Mapurazi mazhinji emafekitori anopa mombe ma<em>hormone ekukudza mombe kuti dzikure nekukasika, nemishonga inodzivirira mombe kuti dzisarware munzvimbo dzisina kuchena,” anodaro.

Kana ukasarudza kuisa nyama mukudya kwako, Lipman anokurudzira kusarudza nyama tsvuku-yakadyiwa nehuswa. Kana ikasati "yakadyiswa huswa," unogona kufunga kuti yakadyiswa tsanga. (Unogona kutenga nyama yakadyiwa neuswa online pamasaiti senge EatWild.com.) Kana ari sausage, bhekoni, uye imwe nyama inogadzirwa? Iti sayonara, Lipman anoratidza. "Nyama yakagadziriswa haisi chinhu chandinokurudzira."

Pakupedzisira, chaunodya chiri kwauri zvachose. "Hutano hwedu hunokanganiswa nemamwe akawanda mararamiro, hunhu, nemajini kuwedzera mukudya," anotsanangura Marion Nestle, Ph.D., purofesa wezvekudya zvinovaka muviri, zvidzidzo zvekudya, uye hutano hweveruzhinji paNew York University. Kana zvasvika kune nyama tsvuku, zvishoma hapana mubvunzo zviri nani asi zvimwe zvakanaka: "Zvese zvine mwero," anodaro.

Kutsvaga kurudziro chaiyo? Zvinosuruvarisa, masangano ehurumende akaita seA USDA anodzivisa kutsanangura muganhu chaiwo pamusoro penyama tsvuku (zvichida nekuda kwevane simba rekuchengetedza kubva kune nyama yemombe nemombe, Nestle inoratidza). Mike Roussell, Ph. zano. Iyo chaiyo nyaya: Kuita shuwa kuti zvese zvako zvekudya sarudzo zvinotsigira kutora kwako nyama tsvuku, anodaro Roussell, sezvaungaita dai waidya salmon kana huku.

Saka, sekune zvinhu zvakawanda muzvikafu zvinovaka muviri, hapana mutemo wakaomarara uye nekukurumidza pamusoro pekuwanda kwakawanda. "Nekuti miviri yemunhu wese yakasiyana, zvakaoma kupa imwe nhamba yekushandira," anodaro Lipman. "Pane kudaro, ndinokurudzira kuedza iwe pachako kuti uone kuti ndezvipi zvakanakira muviri wako wega." Kune vamwe, izvozvo zvingava kaviri pavhiki; kune vamwe, kamwe chete pamwedzi-kana pamwe hapana zvachose.

Ongororo ye