Doctor UMichael Greger ithi akuvamile ukuthola ubufakazi bokuthi ukudla inyama kubangela isifo sikashukela. Kodwa ucwaningo lwaseHarvard olwenziwa kubantu abacishe babe ngu-300 abaneminyaka engu-25 kuya ku-75 luthole ukuthi ukudla okukodwa nje kwemikhiqizo yenyama ngosuku (amagremu angu-50 kuphela enyama egayiwe) kwakuhlotshaniswa nokwanda kwesifo sikashukela ngo-51%. Lokhu kufakazela ukuxhumana okungenakuphikwa phakathi komsoco nesifo sikashukela.
Doctor UFrank Hu, uprofesa wezokudla okunomsoco kanye ne-epidemiology e-Harvard School of Public Health kanye nomlobi wocwaningo okukhulunywe ngalo ngenhla, uthe abantu baseMelika badinga ukunciphisa inyama ebomvu. Abantu abadla inani elikhulu lenyama ebomvu bavame ukukhuluphala, ngakho ukukhuluphala kanye nesifo sikashukela sohlobo 2 kuhlangene.
“Kodwa ngisho nangemva kokulungisa i-body mass index (BMI),” kusho uDkt. Frank Hu, “sabona ingozi eyengeziwe, okusho ukuthi ingozi enkulu idlulela ngalé kokuhlotshaniswa nokukhuluphala.”
Ngokusho kwakhe, isifo sikashukela sikhula ngokushesha okukhulu, futhi ukusetshenziswa kwenyama ebomvu, kuhlanganise nokucutshungulwa nokungacutshungulwa, kuphezulu kakhulu. "Ukuvimbela isifo sikashukela nezinye izifo ezingapheli, kuyadingeka ukuthi usuke ekudleni okusekelwe enyameni uye ekudleni okusekelwe ezitshalweni," esho.
Kungani inyama ebomvu ithinta umzimba wethu kangaka?
Ababhali balolu cwaningo olungenhla bahlongoze imibono eminingana. Isibonelo, inyama egayiwe igcwele izinto ezigcina isodium namakhemikhali njenge-nitrate, ezingalimaza amangqamuzana e-pancreatic ahilelekile ekukhiqizeni i-insulin. Ngaphezu kwalokho, inyama ebomvu igcwele insimbi, okuthi uma idliwe ngamanani aphezulu ingakhuphula ukucindezeleka kwe-oxidative futhi iholele ekuvuvukeni okungapheli, okuphinde kube nomthelela omubi ekukhiqizeni i-insulin.
MD Neil D. Barnard, umsunguli nomongameli we-Physicians Committee for Responsible Medicine (PCRM), uchwepheshe wezokudla kanye nesifo sikashukela uthi kunombono oyiphutha ovamile mayelana nembangela yesifo sikashukela, futhi ama-carbohydrate awakaze abe futhi ngeke abe yimbangela yalesi sifo esiwohlozayo. Isizathu wukudla okwandisa amafutha egazini, esiwathola ngokudla amafutha ezilwane.
Kuvela ukuthi uma ubheka amaseli emisipha womzimba womuntu, ungabona ukuthi aqongelela kanjani izinhlayiya ezincane zamafutha (lipids) ezidala ukuncika kwe-insulin. Lokhu kusho ukuthi i-glucose, evela ngokwemvelo ekudleni, ayikwazi ukungena kumaseli ayidinga kakhulu. Futhi ukunqwabelana kweglucose egazini kuholela ezinkingeni ezinkulu.
Garth Davis, MD kanye nomunye wodokotela abahlinzayo abasezingeni eliphezulu, uvumelana noDkt. Neil D. Barnard: “Ucwaningo olukhulu lwabantu abangu-500 abanesifo sikashukela ngenxa yokudla ukudla okunama-carbohydrate. Ngamanye amazwi, lapho sidla ama-carbohydrate amaningi, ayancipha amathuba okuba nesifo sikashukela. Kodwa inyama ixhumene kakhulu nesifo sikashukela.”
Ngiyakuqonda ukumangala kwakho. Izitashi zingama-carbohydrate, futhi ziwusizo kakhulu kubantu. Ngokwawo, ama-carbohydrate awakwazi ukulimaza impilo futhi abe yimbangela yokukhuluphala okufanayo. Amafutha ezilwane anomphumela ohluke ngokuphelele empilweni yomuntu, ikakhulukazi imbangela yesifo sikashukela. Ezicubu zemisipha, kanye nasesibindi, kunezitolo zama-carbohydrates, okuthiwa ama-glycogens, okuyindlela eyinhloko yokwakha indawo yokugcina amandla emzimbeni. Ngakho-ke uma sidla ama-carbs, siyawashisa noma siyawagcina, futhi umzimba wethu awukwazi ukuguqula ama-carbs abe amafutha ngaphandle uma isibalo sekhalori singekho emashadini ekusetshenzisweni ngokweqile kwama-carbs acutshunguliwe. Ngeshwa, umuntu onesifo sikashukela uhlushwa ushukela, okusho ukuthi akakwazi ukubona imbangela yesifo sakhe emikhiqizweni yezilwane, okungukuthi, enyameni, ubisi, amaqanda nenhlanzi.
“Umphakathi wenza abantu abaningi bangazinaki izifo ezingelapheki ngenxa yendlela abadla ngayo. Mhlawumbe lokhu kunenzuzo kulabo abenza imali ngezifo zabantu. Kodwa, kuze kube yilapho uhlelo lushintsha, kufanele sizibophezele ngokomuntu siqu ngempilo yethu kanye nempilo yomndeni wethu. Asikwazi ukulinda ukuthi umphakathi usibambele mathupha ezifundweni zesayensi ngoba yindaba yokufa nokuphila,” kusho uDkt Michael Greger, osebe ukudla okusekelwe ezitshalweni kusukela ngo-1990.
Umongameli we-American College of Cardiology uDkt. UKim Williams lapho ebuzwa ukuthi kungani enamathela ekudleni okusekelwe ezitshalweni, washo amazwi amnandi: “Angimelene nokufa, angifuni nje kube kunembeza wami.”
Futhi ekugcineni, ngizonikeza izindaba ezimbili eziqinisekisa imiphumela yezifundo ezingenhla.
Indaba yokuqala yendoda eyake yaphathwa isifo sikashukela sohlobo loku-1. Odokotela bamfaka ekudleni okune-carbohydrate ephansi, okunamafutha amaningi, kodwa wenza isinqumo esihlukile: washintshela ekudleni okusekelwe esitshalweni futhi waqala ukuphila impilo esebenzayo.
“Manje sengiyazi ukuthi kungani udokotela wami engigwebele ukuphila okunezinkinga zesifo sikashukela,” kusho uKen Thomas, “yingoba umkhakha wezokwelapha ngokwawo, ngisho ne-American Diabetes Association, ikhuthaza ukudla okune-carbohydrate encane ukuze kuliwe nesifo sikashukela, empeleni. , inikeza okuningi. imiphumela emibi kakhulu. Eminyakeni engu-26 ngemva kokushintshela ekudleni okusekelwe ezitshalweni, ushukela wami osegazini usalawuleka futhi angikaze ngizwe ngisho nelutshwana lwenkinga yesifo sikashukela. Lapho ngiqala ukushintsha indlela engidla ngayo, nganquma ukuphatha ukudla njengomuthi, ngidele ubumnandi bokudla engikujwayele ngenxa yempilo. Futhi ngokuhamba kwesikhathi, ukunambitheka kwami kushintshile. Manje sengiyakuthanda ukunambitheka okuhlanzekile, okuluhlaza kwezitsha zami futhi empeleni ngithola imikhiqizo yezilwane nokudla okunamafutha kuyisinengiso nje.”
Iqhawe lesibili Ryan Fightmasterowaphila nesifo sikashukela sohlobo 1 iminyaka engama-24. Isimo sempilo yakhe sashintsha ngokufanele ngemva kokushintshela ekudleni okusekelwe esitshalweni, anquma ngakho ngokulalela ama-podcasts womsubathi we-vegan.
URyan uthi: “Ngemva kwezinyanga ezingu-12 ngidla ukudla okusekelwe ezitshalweni, izidingo zami ze-insulin zehla ngo-50%. Njengoba ngangiphila iminyaka engama-24 nginesifo sikashukela sohlobo loku-1, ngajova isilinganiso samayunithi angama-60 e-insulin ngosuku. Manje ngizuza amayunithi angama-30 ngosuku. Ukunganaki "ukuhlakanipha" kwendabuko, ngifinyelele le miphumela, ama-carbohydrate. Futhi manje ngizwa uthando olwengeziwe, ukuxhumana okwengeziwe nempilo, ngizwa ukuthula. Sengigijime ama-marathon amabili, ngaya esikoleni sobudokotela, futhi ngizenzela eyami ingadi.”
Ngokusho kwe-American Diabetes Association, ngo-2030 isibalo sabantu abanesifo sikashukela sohlobo 2 sizobe sesisemhlabeni wonke. Futhi kukhona okuthile okufanele sonke sikucabange.
Zinakekele futhi ujabule!