Akungabazeki ukuthi inyama eyosiwe inambitheka kamnandi, futhi akuyona imfihlo ukuthi inyama eyosiwe, izinkukhu, nenhlanzi kuvame ukuba nama-kilojoule namafutha amancane kunozakwabo othosiwe (ingasaphathwa egcwele imisoco ebalulekile abasubathi abayidingayo ukusebenza).
Kodwa ukosa kusenezingozi ezithile: Ukupheka lenyama yemisipha emazingeni okushisa aphezulu phezu kwelangabi elivulekile kwakha izinhlanganisela eziyingozi ezingandisa ingozi yakho yomdlavuza. Ngakho-ke kufanele yini i-grill ibe indlela yakho yokupheka oyikhethayo? Njengoba singena kusizini yokupheka, siyabuza ukuthi ukugcoba kuhle yini njengoba sicabanga ukuthi kunjalo.
Kwenzekani lapho inyama yosiwe?
Uma inyama yenkomo ethosiwe iphekwe emazingeni okushisa aphezulu, amafutha aphuma ngaphakathi enyameni. Endabeni ye-grill, amafutha awela phansi nge-grill grates ukuze ungagcini ukuyidla. Umphumela uba inyama ephansi kancane kumafutha noma ama-calories uma kuqhathaniswa nephrotheni efanayo ephekwe, yithi, i-sauté pan noma isitsha sokubhaka.
Kodwa ukugcoba akulungile. Lapho inyama ebomvu, izinkukhu noma i-shellfish kuphekwe emlilweni ovulekile, amakhemikhali afana nama-amine akhiwa. i-heterocyclic (HCA) kanye I-Polycyclic enamakha hydrocarbons (PAH). Ama-HCA akhula lapho ama-amino acid, ushukela wemvelo, nezinye izinhlanganisela enyameni zisabela ekushiseni okuphezulu nasekushiseni, kuyilapho ama-PAH akheka lapho amajusi namafutha avela enyameni ehlala ku-grill. I intuthu lokho kuqhuma kugcwele ama-PAH, anamathela ebusweni benyama.
Ama-HCA kanye nama-PAH athathwa ngokuthi “okungenzeka kube yi-carcinogens yabantuokusho ukuthi banamandla okubangela umdlavuza. Womabili amakhemikhali ziyakwazi ukulimaza i-DNA emangqamuzaneni ethu, okungase kubhebhethekise ukukhula komdlavuza.
Njengamanje, asinazo izifundo zabantu eziqinisekisa ukuthi ama-HCA nama-PAH anyusa ingozi yomdlavuza. Olunye ucwaningo lwabantu lubonisa ukuthi abantu abadla inyama eyenziwe kahle, eyosiwe, noma ethosiwe banamazinga aphezulu omdlavuza, kodwa ucwaningo olwengeziwe luyadingeka.
Futhi, ukugcoba akuyona inketho kuphela isikhathi sokupheka ukunciphisa amafutha okudla okunenyama. Kungenye yezindlela eziningi ezivumela amafutha anikeziwe ukuthi aphele. Ungakwazi futhi ukubhaka noma uwose inyama endaweni yokubeka noma epanini elicijile.
Futhi ngisho nalapho u-grill noma usebenzisa enye indlela yokupheka esiza ukukhipha amanye amafutha amaningi, umehluko wokudla okunempilo awumkhulu. Amabhega athosiwe agcina enamafutha angaphansi kwegremu elingu-1 kanye nama-calories angu-10 ambalwa kunebhega efanayo ephekwe ku-skillet.
Izinhlobo zenyama ezifanele ukugazingwa
Ngenxa yokuthi ama-PAH akhiwa lapho amafutha ehlangana nezinga lokushisa eliphezulu, buyisela ama-burger patties anamafutha noma izingcezu zenyama, Pollo noma izinhlanzi ezifunzwa utshani.
El inhlanzi, ikakhulukazi, ingaphekwa ngokushesha, okunciphisa ithuba lokwakhiwa kwama-carcinogenic compounds. Inhlanzi ayidingi isikhathi eside ku-grill. Futhi, ezinye ezifana ne-salmon zivame ukuthoswa ngesikhumba. Ukudla isikhumba akukhuthazwa ukuqhubeka nokunciphisa ukuchayeka.
Ngokuvamile, futhi kuwumthetho omuhle wokukhawulela inyama ebomvu negayiwe ukuze kuncishiswe ingozi yomdlavuza. Noma iyiphi inyama eye yenzelwe ukulondolozwa noma ukunambitheka, okungase kuhlanganise izinqubo ezifana nosawoti, ukuphulukiswa, ukubhema, nokuvutshelwa, kubhekwa njengenyama egayiwe. Inyama ebomvu, ngokuvamile, iyi-carcinogen engenzeka, eyaziwa nangokuthi into engase ibangele umdlavuza.
Abantu abadla inyama ebomvu negayiwe izikhathi ezine noma ngaphezulu ngeviki batholakale benengozi ephakeme engu-20% yomdlavuza wamathumbu kunalabo abadla ngaphansi kokuphindwe kabili ngesonto. Ingozi yomdlavuza wamakholoni yaxhunyaniswa nokwanda kwamaphesenti angu-19 kuwo wonke amagremu angu-25 ngosuku okunikezwa inyama egayiwe, okulingana ne-rasher yenyama noma ubhekeni.
I-World Fund for Cancer Research International itusa ukudla inyama encane (noma cha) egayiwe ukuze kuvinjelwe umdlavuza. Khetha inyama yenkomo ethosiwe, inkukhu, inhlanzi, i-tofu, imifino kanye nama-veggie burgers kungasiza ukunciphisa inani le-HCA ne-PAH. Lokhu kungenxa yokuthi imifino inothile ngama-antioxidants, angasiza ekunciphiseni ukwakheka kwama-HCA nama-PAH.
Ingabe kufanele sinciphise ukusetshenziswa kwe-barbecue?
Ukugcoba akuncono kakhulu emafutheni noma kumakhalori kunezinye izindlela eziningi zokupheka, futhi kuholela ekwakhekeni kwamakhemikhali angabangela umdlavuza. Bengingeke ngiyikhethe nganoma yisiphi isizathu ukuze ngilondoloze amafutha, njengoba ukugcoba, ukubhaka, noma ukusebenzisa i-grill kagesi kuzohlinzeka ngokunciphisa okufanayo kwamafutha ngaphandle kokwanda kwezinhlanganisela ze-carcinogenic.
Ingabe lokho kusho ukuthi kufanele uvimbele izoso ukuphila kwakho konke? Nakuba zingekho iziqondiso ezisemthethweni uma kuziwa ekusetshenzisweni kwenyama eyosiwe, inkukhu, noma ukudla kwasolwandle kanye nengozi yomdlavuza, cishe kulungile ukuzitika ngebhega eyosiwe noma ibele lenkukhu kanye ngesikhathi. Futhi akufanele sikhathazeke ngokuyidla kanye ngenyanga, isibonelo. Kodwa kufanele ugcine ukusetshenziswa kuphansi ngangokunokwenzeka.
Uma uyokosa, kuyakhokha ukuthatha izinyathelo zokunciphisa ukwakheka kwama-HCA nama-PAH. Amanye amathiphu asekelwe isayensi okufanele uzame:
- Marinate inyama ngaphambi kokupheka. Ama-marinade nezinongo zezinongo zakha umgoqo ovikelayo, ngakho-ke kwakhiwa i-HCA ne-PAH encane.
- Sebenzisa ukusikeka okuncane. Amafutha aphansi asho ukuthi amafutha amancane azoconsela amalangabi bese enza ama-PAH. Ungakwazi futhi ukunquma amafutha abonakalayo kusuka ekusikeni okunamafutha.
- Pheka kusengaphambili ukusikeka okukhulu. Faka ama-steaks noma ama-chops kuhhavini noma ku-microwave bese uwaqedela ku-grill. Uma inyama eyosiwe ichitha isikhathi eside ku-grill, kulapho kwakheka khona i-HCA ne-PAH.
- Noma unamathisele izingcezu ezincane. Bapheka ngokushesha, ngakho ngeke bakhe ama-HCA noma ama-PAH amaningi. Ama-skewers ayindlela enhle.
- Spin njalo. Ukuguqula inyama kaningi kunciphisa amathuba okusha, okuwuphawu lokuthi ama-HCA akhekile.
- Yethula ukudla okwengeziwe okusekelwe ezitshalweni. Yehlisa ingxenye yakho yenyama eyosiwe ngokugcwalisa ipuleti lakho ngemifino eminingi, izithelo noma amaprotheni ezitshalo. Ukudla okusekelwe ezitshalweni akwenzi ama-HCA noma ama-PAH uma kugazingiwe.