He ʻino ʻino anei ka ʻiʻo ʻulaʻula iā ʻoe?

Anter

• Nā Pōmaikaʻi o ka Pipi ʻAi
• ʻO nā pōʻino o ka ʻai ʻana i ka ʻiʻo
• ʻO nā Hōʻailona
• ʻO ka laina lalo ma ka pipi: kāu hoʻolālā pāʻani
• Nānā no

E nīnau i ka lima o ka poʻe manaʻo olakino e pili ana i ka meaʻai, a hiki paha iā lākou āpau ke ʻae i ka mea hoʻokahi. Akā e nīnau e pili ana i ka ʻulaʻula, a e loaʻa paha iā ʻoe kahi lina o nā pane adamant. No laila ʻo ka ʻiʻo ʻulaʻula ka mea ʻino loa āu e ʻai ai a i ʻole he mea nui o ka meaʻai olakino? (Ma nā nūhou e pili ana, loaʻa iā mākou kāu alakaʻi i ke kūkulu ʻana i ka Burger maikaʻi loa.)

Kakaʻikahi nā meaʻai i hōʻeuʻeu i ka hoʻopaʻapaʻa ma ke kaiāulu olakino e like me ka ʻiʻo ʻulaʻula i hala iho nei. I ʻOkakopa 2015, ua hoʻonohonoho ka World Health Organization (WHO) i ka ʻiʻo ʻulaʻula ma ke ʻano he "carcinogenic" paha, e kuhikuhi ana i ka ʻulaʻula i hana ʻia ma ke ʻano he lawehala ʻoi loa - ma ka mahele like me ka paka. A ma hope o ka hoʻopaʻa ʻana i ka makahiki 2012 i pili i ka ʻiʻo ʻulaʻula me ka nui o ka pilikia o ka make, ua ʻike ʻia nā poʻo poʻomanaʻo media i mea kūʻai ʻai. Heluhelu ʻia nā poʻomanaʻo: "Pikilika nā ʻiʻo ʻulaʻula āpau," "Makemake e ola lōʻihi? E paʻa i ka ʻiʻo ʻulaʻula," "10 kumu e hoʻōki ai i ka ʻai ʻana i ka ʻiʻo ʻulaʻula."

I ka wānana, aia kekahi backlash, ʻoiai ke kahe ʻana o ke kākoʻo no nā pono pipi i kū i waena o nā mea kino ("ʻiʻo ʻulaʻula: maikaʻi maikaʻi ke kino!" Pale ʻia kekahi poʻo inoa), a hōʻole mau ka ʻAmelika i kā lākou burger a me ka bacon i kēlā me kēia lā. ʻOiai ke emi maoli nei ka ʻai ʻana o ka ʻiʻo ʻulaʻula mai kona piko i nā makahiki 1970, ke ʻai mau nei ka poʻe mākua maʻamau i ka 71.2 paona o ka ʻulaʻula i kēlā me kēia makahiki-i waena o nā pae kiʻekiʻe o ka ʻai iʻa ma ka honua.

No laila ma hea kahi e haʻalele ai iā mākou? Pono anei mākou e haʻalele loa i ka ʻiʻo ʻulaʻula, a i ʻole he ʻāpana o ka meaʻai olakino maikaʻi? Hoʻokahi memo e hoʻomanaʻo ai: Ke kamaʻilio nei mākou e pili ana i ka ʻulaʻula mai kahi ola olakino pono ʻole-a me ke ʻano kūlohelohe. (Nui aʻe ma kēlā mau ʻaoʻao a puni ka pūnaewele.)

E like me nā meaʻai a pau, ʻo ka hoʻoholo ʻana inā e ʻai i ka ʻiʻo ʻulaʻula he koho pākahi a hilinaʻi i nā kumu ʻē aʻe. "ʻO nā meaʻai e like me ka ʻiʻo ʻulaʻula hiki ke hoʻopilikia i nā poʻe ma nā ʻano like ʻole, hana maikaʻi loa no kekahi a ʻaʻole maikaʻi loa no nā poʻe ʻē aʻe," wahi a Frank Lipman, MD, ke kauka lapaʻau integrative a me ka hana, ka mea hoʻokumu o Eleven Eleven Wellness Center, a me ka mea kākau o 10 mau kumu e manaʻo ai ʻoe i ka ʻelemakule a momona. "He ʻelele nui wau i ka hoʻolohe ʻana i kou kino ponoʻī e hoʻoholo ai i ka mea kūpono nona."

ʻO ka ʻōlelo ʻana, ua kaupaona ka ʻepekema i nā hopena maikaʻi a maikaʻi ʻole o ka ʻiʻo ʻulaʻula i kāu ʻai. Eia ke ʻano o ka hoʻopaʻa ʻana o ka noiʻi.

Nā Pōmaikaʻi o ka Pipi ʻAi

Hōʻike ka noiʻi e hāʻawi ka pipi i kahi nui o nā meaʻai nui i ka papaʻai o nā mākua U.S. ʻO ka mea mua, hāʻawi ia i ka nui o ka protein, kahi macronutrient e kōkua i ke kūkulu ʻana i ka ʻiʻo, mālama iā ʻoe i piha, a hoʻoponopono i ka metabolism. He 3.5-ounce tenderloin he 30 grams o ka protein no 215 calories.

ʻO kaʻiʻo ʻulaʻula kahi kumu maikaʻi o nā meaola ʻē aʻe he nui, e like me nā huaora B, hao, a me zinc. Pono ʻia ka Vitamin B12 no ka hana kūpono o kēlā me kēia ʻōnaehana i kou kino ʻoiai ʻo ka hao e hoʻonui ana i ka ikehu e hāʻawi ana i ka oxygen i ke koko a me nā kōkua i ka metabolism. (Eia kekahi, ʻo nā wahine, ʻoi aku ka nui o nā makahiki hānau keiki, ʻoi aku ka maʻalahi o ka hao. ka mai.

Inā koho ʻoe i ka pipi i hānai ʻia i ka mauʻu ma mua o ka hānai palaoa (e like me ka nui e pili ana i kēlā ma hope), e loaʻa hou iā ʻoe nā mea maikaʻi, e like me ka omega-3 fatty acid, hiki ke kōkua i ka hoʻohaʻahaʻa i ke kahe o ke koko a hāpai i ka pohō o ke kaupaona, a me ka liʻiliʻi o nā pro-inflammatory omega-6 fatty acid, wahi a Lipman. E emi ana ka momona o ka momona ma mua o ka pipi i hānai ʻia i ka hale hana, i hānai ʻia i ka palaoa (e hāʻawi ana i ka nui like me ka umauma moa ʻole iwi ʻole). A poina i ka manaʻo he ʻino nā momona a pau. ʻO kekahi ʻano momona momona i loaʻa i ka ʻulaʻula, i kapa ʻia ʻo ka oleic acid, ua hōʻike ʻia he mea maikaʻi i kou olakino, e kōkua ana i ka hoʻohaʻahaʻa ʻana i ka LDL ("maikaʻi") kolesterol a hoʻēmi i kou maka o ka hahau.

ʻO ka mea hope loa akā ʻaʻole ka mea liʻiliʻi: Inā ʻoe ke ʻano o ke kanaka makemake i ka ʻiʻo, ʻono maikaʻi loa ia. (E ʻike: 6 ʻO nā Burger Twist Hou ma lalo o 500 Kalori.)

ʻO nā pōʻino o ka ʻai ʻana i ka ʻiʻo

ʻO ka pili o ka ʻiʻo ʻulaʻula me nā maʻi puʻuwai e noʻonoʻo mua paha, a maikaʻi, ʻaʻole ia he hou-a i ʻole makemake ʻole ʻia. Hoʻohui ʻia kahi meta-analysis ma 2010 i nā meaʻai i hana ʻia (e noʻonoʻo i ka sausage, ka puaʻa, nā ʻīlio wela, a me nā salami) e pili pū me nā maʻi maʻi coronary kiʻekiʻe. (ʻAʻole i loaʻa i ka haʻawina hoʻokahi ka pilina me nā ʻoki ʻoki ʻole ʻia o ka ʻiʻo ʻulaʻula-e like me ka sirloin, tenderloin, a i ʻole filets.) Ua kākoʻo nā haʻawina ʻike nui ʻē aʻe i ka hui ʻana ma waena o ka ʻai ʻana i ka ʻiʻo i hana ʻia a me nā maʻi cardiovascular a me ka pilikia o ka make.

ʻO ka ʻai ʻana i ka ʻiʻo ʻulaʻula ua hoʻopili pū ʻia i kahi ʻoi aku ka nui o ka maʻi kanesa, ʻoi aku ka maʻi maʻi colorectal (a i ʻole kolone) i nā kāne, e kekahi mau noiʻi. ʻOiai ʻo ka hui ma waena o ka maʻi ʻaʻai a me ka ʻulaʻula ka mea akāka ʻole, ʻike ʻia kahi noiʻi e hiki i ka ʻai ʻana i ka ʻulaʻula ke alakaʻi i kahi kiʻekiʻe o ka maʻi kanesa umauma ma waena o nā wahine premenopausal.

ʻO ka noiʻi ma ka mua o nā paio "pipi maikaʻi ʻole" ʻo ia ka hana nānā 2012 i nānā ʻia ma mua o 120,000 poʻe no 22 a 28 mau makahiki. Ua ʻike nā kānaka noiʻi ʻo ka poʻe e ʻai mau ana i ka ʻiʻo ʻulaʻula, ʻoi aku ka nui o ka make mai nā kumu āpau, ʻo ia hoʻi ka maʻi puʻuwai a me ke kanesa. (Ua hoʻopuka kēia ʻike i nā poʻomanaʻo "meat-will-kill-you" i ʻōlelo ʻia ma luna.)

ʻOiai ua ʻike ka poʻe noiʻi ua hoʻonui ka makaʻu o ka make no nā ʻiʻo ʻulaʻula i hana ʻia a me ka hana ʻole ʻia, ʻo kaʻiʻo i hana ʻia ka lihi me kahi 20 pākēneka i piʻi aʻe ka makaʻu. Ua hoʻopau pū nā mea kākau noiʻi i ka waiho ʻana i loko o nā kumuwaiwai, ʻoi aku ke olakino "olakino" (e like me ka iʻa, nā moa, nā hua hua, nā ʻāpana, nā mea waiū, a i ʻole nā ​​kīʻaha holoʻokoʻa) e hoʻohaʻahaʻa i ka make ma waena o ʻehiku a 14 pakeneka. No laila, ʻo ka moa a me ka salmon no ka lanakila, ʻeā?

ʻO nā Hōʻailona

ʻAʻole pono. He mea nui e hoʻomanaʻo i ka hapanui o kēia wā lōʻihi, nā haʻawina nui he nānā, ʻaʻole i hoʻonohonoho ʻia a hoʻopaʻa ʻia nā aʻo ʻana (ke kūlana gula ma ka noiʻi ʻepekema). He nui nā mea kākau meaʻai i hoʻopau i ka ʻikepili a hoʻomālamalama i kāna mau hemahema, e like me ka hiki i nā noiʻi nānā ke hōʻike i ka hoʻopili, akā ʻaʻole ka hopena, ma waena o ka ʻulaʻula a me ka make. (Ma nā huaʻōlelo ʻē aʻe, ʻoiai ʻaʻole noho ka poʻe i loko o kahi ʻōpala, hiki i nā mea ʻē aʻe ke komo i ka pāʻani i kōkua i nā hopena olakino o nā poʻe komo, e like me ke ʻano o ka noho ʻana, ke kumu o ke ola kino, ka puhi ʻana, nā diary meaʻai i hōʻike ʻole ʻia a me nā mea hou aku).

Eia kekahi, ʻaʻole i loaʻa i kahi hōʻuluʻulu manaʻo o 35 mau haʻawina i ka makahiki 2011 ʻaʻole lawa nā hōʻike e kākoʻo ai i kahi loulou ma waena o ka ʻiʻo ʻulaʻula a me ka maʻi maʻi colon, e hōʻike ana i ke ʻano o ka nohona a me nā kumu meaʻai i loaʻa i nā noiʻi heluna kanaka.

Hoʻohui ʻia, ua kamaʻilio hou a hoʻoponopono hou ʻia ke kamaʻilio holoʻokoʻa e pili ana i ka momona momona. ʻAʻole ʻo "momona" ponoʻī nā ʻenemi make o ke olakino, e like me ka wā ma mua. ʻAe, loaʻa i ka ʻiʻo ʻulaʻula ka momona momona, ʻaʻole i piha pono i nā pono olakino. (He 3.5-ounce tenderloin e lawelawe ana i 3.8 grams o ka mea me 9.6 grams ka nui o ka momona.) Akā, ma hope o ka hoʻoheheʻe ʻia ʻana o nā momona momona no ka hapalua haneli, ua ʻōlelo ʻia ka noiʻi ʻaʻole i like ka pōʻino e like me kā mākou i manaʻo ai: A 2010 Ua hōʻike ʻia nā meta-analysis ʻaʻole lawa nā hōʻike e hoʻopau ai i ka pili o ka momona momona me nā maʻi puʻuwai a i ʻole nā ​​maʻi maʻi maʻi maʻi.

Eia nō naʻe, ua hōʻoiaʻiʻo ʻia nā momona momona e hoʻāla i ka LDL, a i ʻole "maikaʻi", kolesterol a me nā pilikia olakino ʻē aʻe, ʻo ia ke kumu e hōʻike ai nā alakaʻi alakaʻi ʻai USDA e kaupalena ana i nā momona momona ma lalo o 10 pākēneka o kāu loaʻa ʻana o ka calorie i kēlā me kēia lā. (Inā ʻoe e ʻai ana i 2,000 calories i kēlā me kēia lā, ʻo ia hoʻi, ʻo ka palena o ka momona momona he 20 grams a i ʻole.)

ʻO ka mea hope loa, he aha ka manaʻo maoli me ka ʻōlelo a ka WHO he carcinogen? ʻOiai ua hoʻomākaukau ʻia ka ʻiʻo-me nā pakaika - ua hoʻokaʻawale ʻia ma ke ʻano he carcinogen Pūʻulu 1, ʻaʻole ia he manaʻo e ʻai pū ka mea lawe i ka maʻi ʻaʻai e like me ka puhipaka. ʻO ka ʻai ʻana he 50 gram o ka ʻiʻo i hana ʻia i kēlā me kēia lā e hāpai i kāu makaʻu o ka maʻi ʻaʻai e 18 pākēneka, e pili ana i kāu makaʻu mua, ʻoiai ʻo ka puhihihi ʻana e hoʻonui i kou makaʻi ma kahi o 2,500 pākēneka-ʻaʻole ʻo nā ʻoma āpau i nā ʻāpala.

ʻO ka laina lalo ma ka pipi: kāu hoʻolālā pāʻani

No Lipman, ʻaʻole pili nā hopena olakino maikaʻi loa e pili ana i ka ʻiʻo ponoʻī, akā ʻo ka mea i hana ʻia i ka ʻiʻo. "Hāʻawi ka hapa nui o nā mahiʻai i nā bipi i nā homoni ulu i ulu lākou i ka wikiwiki, a me nā lāʻau ʻalopika e pale aku ai i nā bipi mai maʻi i nā kūlana unsanitary," i ʻōlelo ʻo ia.

Inā koho ʻoe e hoʻokomo i kaʻiʻo i kāu papaʻai, paipai ʻo Lipman i ke koho ʻana i ka ʻulaʻula i hānai ʻia i ka mauʻu. Inā ʻaʻole i ʻōlelo ʻia he "ʻai mauʻu," hiki iā ʻoe ke manaʻo ua hānai ʻia i ka palaoa. (Hiki iā ʻoe ke kūʻai aku i ka ʻiʻo hānai mauʻu ma ka pūnaewele ma nā pūnaewele e like me EatWild.com.) No ka sausages, puaʻa, a me nā ʻiʻo i hana ʻia? Say sayonara, ʻōlelo ʻo Lipman. "ʻO kaʻiʻo i hana ʻia ʻaʻole loa ia kahi mea aʻu e paipai ai."

ʻO ka hopena, ʻo ka mea āu e ʻai ai iā ʻoe. "Hoʻopilikia ʻia ko mākou olakino e ka nui o nā ʻano ʻano like ʻole o ka nohona, ka ʻano, a me nā ʻano genetic i hoʻohui ʻia i ka meaʻai," wehewehe ʻo Marion Nestle, Ph.D., ke kaukaʻi o ka meaʻai, nā haʻawina meaʻai, a me ke olakino lehulehu ma New York University. I ka wā e pili ana i kaʻiʻo ʻulaʻula, ʻoi aku ka maikaʻi o ka liʻiliʻi akā maikaʻi kekahi: "ʻO nā mea āpau i ka hoʻohaʻahaʻa," i ʻōlelo ʻo ia.

Ke ʻimi nei i kahi ʻōlelo koi hou aʻe? ʻO ka mea pōʻino, pale nā ​​keʻena aupuni e like me ka USDA i ke kau ʻana i kahi palena kikoʻī i ka ʻiʻo ʻulaʻula (ma muli paha o nā lobbyists ikaika mai ka ʻoihana pipi a me nā pipi, ʻōlelo ʻo Nestle). Manaʻo ʻo Mike Roussell, Ph.D., ʻōlelo aʻoaʻo meaʻai a me ka luna o ka meaʻai ma PEAK Performance, ʻekolu a ʻehā-auneke lawelawe ʻelua i kēlā me kēia pule aʻo nā kumu ʻē aʻe e hoʻohana i ka ʻai ʻana i kēlā me kēia "i kēia manawa a laila." taktika. ʻO ka hoʻopuka maoli: ke hōʻoia nei i ke koena o kāu koho ʻana e kākoʻo i kāu lawe ʻana i ka ʻulaʻula, i ʻōlelo ʻo Roussell, e like me kāu e hana ai inā e ʻai ana ʻoe i ka salemona a me ka moa.

No laila, e like me ka hapa nui o ka meaʻai, ʻaʻohe kānāwai paʻakikī a wikiwiki hoʻi i ka nui o ka nui. "No ka mea ʻokoʻa nā kino o kēlā me kēia kanaka, paʻakikī ke hāʻawi i kahi helu lawelawe kikoʻī," wahi a Lipman. "Ma ka hakahaka, e paipai wau i ka hoʻokolohua ʻana iā ʻoe iho e hoʻoholo i ka mea ʻoi aku ka maikaʻi no kou kino pākahi." No kekahi, ʻelua paha manawa o ka pule; no nā poʻe ʻē aʻe, hoʻokahi manawa i kēlā me kēia mahina-a ʻaʻole paha.

Nānā no