chiremba Michael Greger inotaura kuti kashoma kuwana humbowo hwekuti kudya nyama kunotungamirira kuchirwere cheshuga. Asi chidzidzo cheHarvard chevanhu vangangosvika mazana matatu vane makore makumi maviri nemashanu kusvika makumi manomwe neshanu chakawana kuti imwe chete yekubika nyama pazuva (300 magiramu chete enyama yakabikwa) yakabatana ne25% kuwedzera kwechirwere cheshuga. Izvi zvinoratidza kubatana kusingarambike pakati pekudya uye chirwere cheshuga.
chiremba Frank Hu, purofesa wezvokudya zvinovaka muviri uye epidemiology paHarvard School of Public Health uye munyori wekudzidza kwambotaurwa, akati vaAmerica vanofanira kuderedza nyama tsvuku. Vanhu vanodya nyama tsvuku yakawanda vanowanzowedzera uremu, saka kufutisa uye Type 2 chirwere cheshuga chakabatana.
“Asi kunyange pashure pokunge tagadziridza chiyero chemuviri mukuru (Body mass index (BMI)],” akadaro Dr. Frank Hu, “takaona njodzi yakawedzera, zvinoreva kuti ngozi huru inodarika kuva nechokuita nokufutisa.”
Maererano naye, chiitiko chechirwere cheshuga chiri kukura nokukurumidza zvikuru, uye kushandiswa kwenyama tsvuku, kusanganisira kushandiswa uye kusagadziriswa, kwakakwirira zvikuru. "Kuti kudzivirira chirwere cheshuga nezvimwe zvirwere zvisingaperi, zvakakosha kuchinja kubva pakudya kwenyama kuenda kune kudya kwemiti," akadaro.
Sei nyama tsvuku inokanganisa muviri wedu zvakanyanya?
Vanyori veongororo iri pamusoro vakapa mazano akawanda. Semuenzaniso, nyama yakagadziriswa yakakwira mune sodium uye makemikari kuchengetedza senge nitrate, izvo zvinogona kukuvadza pancreatic maseru anobatanidzwa mukugadzirwa kwe insulin. Mukuwedzera, nyama tsvuku ine simbi yakawanda, iyo kana yakadyiwa yakawanda inogona kuwedzera oxidative kusagadzikana uye kutungamirira kukuputika kusingaperi, izvo zvinokanganisawo kugadzirwa kwe insulini.
MD Neil D. Barnard, muvambi uye mutungamiri we Physicians Committee for Responsible Medicine (PCRM), nyanzvi yezvokudya uye chirwere cheshuga inoti pane maonero asina kunaka pamusoro pechikonzero chechirwere cheshuga, uye makhahydrates haasati ambove uye haazombovi chikonzero chechirwere ichi chinokanganisa. Chikonzero chikafu chinowedzera huwandu hwemafuta muropa, izvo zvatinowana kubva pakudya mafuta emhuka.
Zvinoitika kuti kana iwe ukatarisa masero emhasuru emuviri wemunhu, unogona kuona kuti anounganidza sei madiki madiki emafuta (lipids) anokonzera insulin kuvimba. Izvi zvinoreva kuti glucose, iyo inobva pachikafu, haigoni kupinda mumasero anoida zvakanyanya. Uye kuunganidzwa kweglucose muropa kunotungamirira kumatambudziko makuru.
Garth Davis, MD uye mumwe wavavhiyi vepamusoro-soro, anobvumirana naDr. Neil D. Barnard: “Ongororo huru yevanhu 500 vane chirwere cheshuga chinobva muzvokudya zvine makabhohaidhiretsi. Nemamwe mashoko, kana tichidya macarbohydrates akawanda, ngozi yechirwere cheshuga inoderera. Asi nyama ine chekuita nechirwere cheshuga.”
Ndinonzwisisa kushamisika kwako. Mashizha makabhohaidhiretsi, uye anobatsira zvikuru kuvanhu. Naivo pachavo, makabhohaidhiretsi haigoni kukuvadza hutano uye kuva chikonzero chekufutisa kwakafanana. Mafuta emhuka ane maitiro akasiyana zvachose pahutano hwevanhu, kunyanya muchikonzero chechirwere cheshuga. Mune tsandanyama, pamwe nemuchiropa, mune zvitoro zvemakhahydrates, anonzi glycogens, iyo ndiyo nzira huru yekugadzira simba rekuchengetedza mumuviri. Saka kana tichidya carbs, tinopisa kana kuzvichengeta, uye muviri wedu haugoni kushandura carbs kusvika kumafuta kunze kwekunge nhamba yekoriori iri kunze kwemachati kubva kune-kunyanya kushandiswa kwema carbs akagadzirwa. Zvinosuruvarisa, munhu ane chirwere cheshuga ane shuga, izvo zvinoreva kuti haakwanisi kuona chikonzero chechirwere chavo muzvigadzirwa zvemhuka, kureva, munyama, mukaka, mazai nehove.
“Nzanga inoita kuti vanhu vakawanda vashaye hanya nezvirwere zvisingaperi nekuda kwechikafu chavo. Zvichida izvi zvinobatsira kune avo vanoita mari pazvirwere zvevanhu. Asi, kutozosvikira hurongwa hwachinja, tinofanira kutora mutoro pachedu wehutano hwedu uye wehutano hwemhuri yedu. Hatingamirire kuti nzanga iwane zvidzidzo zvesainzi nekuti inyaya yeupenyu nerufu,” vanodaro Dr. Michael Greger, avo vagara vachidya kudya kwezvirimwa kubva muna 1990.
Mutungamiri weAmerican College yeCardiology Dr. Kim Williams paakabvunzwa nezvekuti nei achiomerera pakudya kwezvirimwa, akataura mashoko anonakidza: “Handipikisani nerufu, handidi kuti zvive pahana yangu.”
Uye pakupedzisira, ini ndichapa nyaya mbiri dzinosimbisa mhedzisiro yezvidzidzo zviri pamusoro.
Nyaya yekutanga yemurume akamborwara nechirwere cheshuga cherudzi rwekutanga. Vanachiremba vakamuisa pakudya kwakaderera-carbohydrate, mafuta akawanda, asi akaita sarudzo yakasiyana: akashandura kune kudya kwemiti uye akatanga kutungamirira mararamiro anoshanda.
“Iye zvino ndava kuziva chikonzero nei chiremba wangu akandishurikidzira kuupenyu hwezvinetso zvechirwere cheshuga,” anodaro Ken Thomas, “imhaka yokuti nyanzvi yezvokurapa pachayo, uye kunyange American Diabetes Association, inokurudzira kudya kusina makabhohaidhiretsi kurwisa chirwere cheshuga, icho, chaizvoizvo. , inopa zvakawanda. mhedzisiro yakaipa kwazvo. Makore 26 mushure mekuchinja kune kudya-kwekudyara, shuga yangu yeropa inoramba iri kutonga uye ini handisati ndamboona kana chidimbu chechirwere cheshuga. Pandakatanga kuchinja kudya kwangu, ndakasarudza kubata chikafu semushonga, ndichirega kunakidzwa kwezvokudya zvakajairika nekuda kwehutano. Uye nekufamba kwenguva, matavi angu akachinja. Ini zvino ndinoda kuravira kwakachena, mbishi kwendiro dzangu uye ndinowana zvigadzirwa zvemhuka nemafuta ane mafuta zvinosembura.”
Gamba rechipiri Ryan Fightmasterakararama nechirwere cheshuga cherudzi rwekutanga kwemakore makumi maviri nemana. Mamiriro ehutano hwake akachinja zvine mutsindo mushure mekuchinja kune kudya-kwekudyara, kwaakasarudza nekuteerera podcasts yemutambi wevegan.
Ryan anoti: “Pashure pemwedzi 12 ndichidya kudya kwezvirimwa, zvandinoda insulin zvakadzikira ne50%. Ndichirarama makore 24 nechirwere cheshuga chorudzi rwokutanga, ndakabaya avhareji yemayunitsi 1 e insulin pazuva. Iye zvino ndiri kuwana mayunitsi makumi matatu pazuva. Ndisingateereri "huchenjeri" hwechinyakare, ndakawana mhedzisiro iyi, makabhohaidhiretsi. Uye zvino ndinonzwa rudo rwakawanda, kubatana kwakawanda nehupenyu, ndinonzwa runyararo. Ndakamhanya marathon maviri, ndakaenda kuchikoro chekurapa, uye ndiri kuita zvangu bindu.”
Maererano neAmerican Diabetes Association, panosvika gore ra2030 huwandu hwevanhu vane chirwere cheshuga cherudzi rwechipiri huchange hwave pasi rose. Uye pane chimwe chinhu chokuti tose tifunge nezvacho.
Zvichengete uye ufare!