Akukho mfihlo singakwazi sonke inzuzo ngokutya izityalo ezininzi . Emva kwayo yonke loo nto, imifuno emininzi iphezulu kwifiber kwaye igcwele iivithamini eziyimfuneko kunye nezondlo. Kodwa izifundo ezibini ezitsha ezigxile ngokukodwa kwiprotheyini zibonisa ukuba kubaluleke kangakanani ukutya inyama encinci kwimpilo yethu kunye nobomi obude. Ezi zifundo zigxile kwimibutho yemithombo eyahlukeneyo yeeprotheyini kunye nokufa, kwaye zenza uthelekiso oluthile phakathi kwemiphumo yezempilo yokutya okuphezulu kwinyama ebomvu ngokuchasene neminye imithombo yeprotheyini.
Funda ngokugqithisileyo: Iiprotheyini ezili-10 eziphezulu zeVegetarian
Olona phando lwakutsha nje , epapashwe kule veki kwi Ijenali yaseMelika yeZondlo zoNyango, yaqhutywa kwi IYunivesithi yaseMpuma Finland kwaye bafumanisa ukuba abathathi-nxaxheba abanemithombo ephambili yeprotheyini esekelwe kwizilwanyana babenomngcipheko ophezulu wokufa kwangaphambili kunabo banomlinganiselo olungeleleneyo weprotheyini yezilwanyana ukuya kwisityalo. Abaphandi baye bafumanisa ukuba ukuthathwa okuphezulu kweprotheyini yezilwanyana phakathi kwabathathi-nxaxheba abaneemeko ezikhoyo ezifana nohlobo lwe-2 yeswekile, isifo senhliziyo okanye umhlaza kubangele umngcipheko ophezulu wokufa kwangaphambili kunabanye abanezo meko.
Ukutya okugqibeleleyo kwiSifo seswekileIngakanani inyama eyenza umahluko?
Ngokumalunga nophononongo, abantu abadla nje i-200 grams yenyama ngosuku-elingana ne-7-ounce steak-bakhulise umngcipheko wabo ngama-23 ekhulwini kwabo badla kuphela i-100 grams yenyama yonke imihla okanye ngaphantsi. Ababhali baqaphele ukuba amadoda athatha inxaxheba kolu phononongo ikakhulu atya inyama ebomvu njengomthombo wabo weprotheyini.
Abaphandi bahlalutya idatha evela kwi I-Kuopio Ischemic Heart Disease Risk Factor Study (KIHD), eyavavanya imikhwa yokutya yamadoda amalunga nama-2,600 aseFinland aneminyaka engama-42 ukuya kuma-60 kwiminyaka engama-20. Emva kokulandelwa kokugqibela, abo bathathi-nxaxheba abadla ngaphantsi kwe-100 grams yenyama ngosuku babenomngcipheko wokufa ophantsi kakhulu kunabo badla inyama eninzi yeprotheni. Kubalulekile ukuqaphela ukuba ukutya kweentlanzi, amaqanda kunye nobisi akuzange kunxulumane nokufa kwangethuba kwaye umbutho wokufa wawungqongqo ngokutyiwa kwenkukhu, inyama yenkomo, ihagu kunye nezinye iintlobo zenyama.
ziinkonkxa ezinamazinyo zikhuselekileIintsuku ezingama-30 zeMeatless Challenge
Isifundo sesibini ukusuka IYunivesithi yaseHarvard igxininise ngokukodwa kwimiphumo yempilo yokusetyenziswa kwenyama ebomvu. Bafumanise ukuba ukutshintsha inyama ebomvu kwiiproteni zezityalo ezisempilweni kukhokelele kutshintsho oluncomekayo kwi-cholesterol epheleleyo kunye ne-LDL (i-cholesterol 'embi') kwaye ke ukuncipha kwemiba yengozi yesifo sentliziyo.
Abaphandi baseHarvard baphinde bajonge i-cholesterol epheleleyo, i-triglycerides, i-lipoproteins kunye noxinzelelo lwegazi-zonke izinto ezinobungozi kwisifo senhliziyo-njengoko bahlalutya idatha esuka kwi-36 izilingo zokulawula okungahleliwe ezibandakanya abantu be-1,803. Xa bethelekisa izidlo ezityebileyo kwinyama ebomvu nezinye iindidi zokutya, eziquka i-pescatarian, imifuno kunye nezo zinenkukhu kunye nentlanzi njengemithombo yenyama kuphela. Xa abantu bakhetha iiprotheni zezityalo ezikumgangatho ophezulu, ezifana nemifuno, i-soy kunye namantongomane, njengemithombo yabo yeprotheyini ephambili babenomngcipheko ophantsi wesifo senhliziyo xa kuthelekiswa nabantu abalandela ezinye iintlobo zokutya.
Ezona zinto zimbi kunye nezona zilungileyo zokuzityela Intliziyo yakhoAbantu abatya ukutya okuphezulu kwinyama ebomvu, okunomdla ngokwaneleyo, babenamazinga e-cholesterol apheleleyo kunye noxinzelelo lwegazi, kodwa i-triglycerides yabo yayiphezulu kunezo zilandela ezinye izidlo. Kanye njengokuba ne-cholesterol ephezulu, i-triglycerides ephezulu inokunyusa umngcipheko wesifo senhliziyo.
I-rachael ray yokupheka ibhekoniIiprotheni ezili-10 eziphezulu zeVegan
Ngaba ufanele uyeke ukutya inyama ebomvu?
'Ukubuza 'Ngaba inyama ebomvu ilungile okanye imbi?' ayinamsebenzi,' utshilo uMeir Stampfer, M.D., Dr.P.H., umbhali ophezulu wophononongo, kwingxelo upapasho ndaba zekhampani . 'Kufuneka 'Kuthelekiswa nantoni?' Ukuba utshintsha iibhega ngeekuki okanye iifries, awubi sempilweni. Kodwa ukuba utshintsha inyama ebomvu ngemithombo yeprotheyini yesityalo esinempilo, njengamandongomane kunye neembotyi, ufumana inzuzo yezempilo.'
Oorhulumente abaliqela baseYurophu, kuquka Finlend kwaye i U.K , cebisa ukukhawulela ukusetyenziswa kwenyama ebomvu kunye neproceded ukuya ngaphantsi kwe-500 grams (okanye i-17.5 ounces-ngaphezu kwe-1 pounds) ngeveki. I Iziko laseMelika loPhando loMhlaza ineengcebiso ezifanayo (ii-ounces ezili-18 okanye ngaphantsi ngeveki). Ababhali bophononongo lweHarvard bakhuthaza ukulandela imifuno esempilweni okanye Ukutya kweMeditera ngenxa yempilo yakho kunye nokusingqongileyo.
Undoqo
Uhlolisiso olungakumbi lubonisa iingozi zokutya ukutya okunenyama ebomvu eninzi. Cinga ngokunciphisa ukusetyenziswa kwenyama kunye nokubandakanya iiprotheyini ezisempilweni zezityalo ezifana neembotyi, ii-chickert, tempeh, tofu kunye namandongomane kwisidlo sakho. Oku ayisiyiyo kuphela inzuzo kwimpilo yakho, yona inokunceda okusingqongileyo ngokunjalo.
Ukukhetha iintlobo ngeentlobo zemithombo yeprotheyini yeyona ndlela ilungileyo yokugcina intliziyo yakho isempilweni kwaye ufezekise ukutya okunokulinganisela, kwaye akufuneki ukhuphe inyama ngokupheleleyo ukuze uvune izibonelelo. Qalisa ngeyethu Isicwangciso seSidlo seMeditera seentsuku ezi-7 okanye zama ezi zokupheka imifuno ngaphandle Meatless ngoMvulo.
Iingcebiso ezili-9 eziphilileyo zokukunceda uqalise ukutya ukutya kweVegan
