Puas Yog Qaib Liab * Tiag * Tsis Zoo Rau Koj?

Zoo Siab

• Cov txiaj ntsig ntawm Beefing Up
• Qhov Tsis Zoo Ntawm Kev Noj Nqaij
• Cov Caveats
• Kab hauv qab ntawm nqaij nyug: Koj txoj kev npaj ua si
• Ntsuam xyuas rau

Nug ob peb tus neeg saib xyuas kev noj qab haus huv txog kev noj zaub mov, thiab lawv tuaj yeem pom zoo rau ib yam: Cov zaub thiab txiv hmab txiv ntoo tuaj rau saum. Tab sis nug txog cov nqaij liab, thiab koj yuav tau txais cov lus teb tsis txaus ntseeg. Yog li cov nqaij liab yog qhov phem tshaj uas koj tuaj yeem noj lossis cov khoom noj muaj txiaj ntsig zoo? (Hauv xov xwm cuam tshuam, peb muaj Koj Phau Ntawv Qhia Tsim Tsev Burger Zoo Tshaj Plaws.)

Tsawg cov zaub mov tau ua rau muaj kev sib cav ntau hauv zej zog kev noj qab haus huv zoo li cov nqaij liab tsis ntev los no. Thaum Lub Kaum Hli 2015, Lub Koom Haum Saib Xyuas Kev Noj Qab Haus Huv Ntiaj Teb (WHO) tau faib cov nqaij liab raws li "qhov tshwm sim carcinogenic," hais txog cov nqaij liab ua cov neeg ua txhaum phem tshaj plaws-hauv tib pawg xws li luam yeeb. Thiab tom qab xyoo 2012 txoj kev tshawb fawb txuas nrog cov nqaij liab uas muaj kev pheej hmoo ntawm kev tuag ntau dua, cov xov xwm tshaj tawm tau ua rau nws muaj kev noj haus tsis zoo. Cov xov xwm hais tias: "Txhua cov nqaij liab yog qhov txaus ntshai," "Xav kom nyob ntev dua? tuav cov nqaij liab," "10 yam uas yuav tsum tsis txhob noj nqaij liab."

Predictable, muaj backlash, raws li kev tawm ntawm kev txhawb nqa nqaij nyuj cov txiaj ntsig tau tshwm sim ntawm cov tsiaj txhu ("Cov nqaij liab: Nws ua rau lub cev zoo!" Lwm lub ncauj lus tiv thaiv), thiab Asmeskas tseem tsis kam tso lawv cov burgers niaj hnub thiab nqaij npuas kib. Thaum noj nqaij liab yog qhov poob qis los ntawm nws qhov siab tshaj plaws hauv xyoo 1970, cov neeg laus nruab nrab tseem noj 71.2 phaus ntawm cov nqaij liab hauv ib xyoos-ntawm cov qib siab tshaj plaws ntawm cov nqaij noj hauv ntiaj teb.

Yog li ntawd qhov twg tawm peb? Peb puas yuav tsum noj cov nqaij liab kom tag, lossis nws puas tuaj yeem yog ib feem ntawm kev noj qab haus huv, noj zaub mov zoo? Ib daim ntawv nco tseg: Peb tab tom tham txog nqaij liab los ntawm kev noj qab haus huv-tsis yog kev coj ncaj ncees lossis ib puag ncig-kev xav. (Ntau ntau yam ntawm cov yam nyob ib ncig ntawm lub vev xaib.)

Zoo li txhua yam khoom noj, kev txiav txim siab seb yuav noj cov nqaij liab yog ib qho kev xaiv ntawm tus kheej thiab nyob ntawm ntau lwm yam. "Cov zaub mov xws li nqaij liab tuaj yeem cuam tshuam rau tib neeg hauv ntau txoj hauv kev, ua haujlwm tau zoo rau qee yam thiab tsis zoo rau lwm tus," hais tias Frank Lipman, MD, tus kws kho mob suav nrog thiab ua haujlwm tau zoo, tus tsim ntawm Eleven Eleven Wellness Center, thiab tus sau ntawm 10 Vim Li Cas Koj Thiaj Li Laus thiab Muaj Rog. "Kuv yog tus sawv cev loj ntawm kev mloog koj lub cev los txiav txim seb qhov twg yog qhov zoo tshaj rau nws."

Uas tau hais tias, kev tshawb fawb tau hnyav rau ntawm ob qho tib si zoo thiab tsis zoo-zoo ntawm cov nqaij liab hauv koj cov zaub mov. Nov yog li cas kev tshawb fawb stacks.

Cov txiaj ntsig ntawm Beefing Up

Kev tshawb fawb qhia tias nqaij nyug muab cov zaub mov tseem ceeb rau kev noj zaub mov ntawm Asmeskas cov neeg laus. Ua ntej, nws muab cov protein ntau, macronutrient uas pab txhim kho cov leeg, ua kom koj puv, thiab tswj cov metabolism. Ib 3.5-ounce tenderloin muaj 30 grams protein rau 215 calories.

Cov nqaij liab kuj yog qhov zoo ntawm ntau lwm cov as-ham, suav nrog B vitamins, hlau, thiab zinc. Vitamin B12 xav tau rau kev ua haujlwm zoo ntawm txhua lub cev hauv koj lub cev thaum lub zog txhawb nqa hlau muab oxygen rau cov ntshav thiab pab hauv cov metabolism. (Ntxiv rau, cov poj niam, tshwj xeeb tshaj yog thaum muaj hnub nyoog me nyuam yaus, feem ntau ua rau tsis muaj hlau tsis txaus. Sim cov zaub mov muaj hlau nplua nuj rau cov poj niam nquag.) Cov nqaij liab kuj yog ib qho zoo ntawm zinc, uas yog txuam nrog lub zog tiv thaiv kab mob thiab pab tawm tsam. mob.

Yog tias koj xaiv cov nqaij nyuj uas tau pub nyom ntau dua cov khoom noj (raws li koj yuav tsum tau-ntau dua tom qab ntawd), koj tseem yuav tau txais ntau yam khoom zoo, suav nrog lub plawv-noj qab haus huv omega-3 fatty acids, conjugated linoleic acid (CLA), uas tuaj yeem pab txo qis ntshav siab thiab txhawb kev poob phaus, thiab tsawg dua pro-inflammatory omega-6 fatty acids, hais tias Lipman. Nws tseem yuav muaj cov rog tag nrho tsawg dua li lub tsev ua liaj ua teb, nqaij nyuj noj (muab txog tib yam li nqaij qaib tsis muaj nqaij tawv nqaij). Thiab tsis nco qab lub tswv yim hais tias tag nrho cov rog yog phem. Ib hom roj monounsaturated pom hauv cov nqaij liab, hu ua oleic acid, tau pom tias muaj txiaj ntsig zoo rau koj kev noj qab haus huv, pab txo qis LDL ("phem") cov cholesterol thiab txo koj txoj kev pheej hmoo ntawm mob stroke.

Kawg tab sis tsis kawg: Yog tias koj yog tus neeg nyiam cov nqaij, nws qab qab heev. (Saib: 6 New Burger Twists Under 500 Calories.)

Qhov Tsis Zoo Ntawm Kev Noj Nqaij

Cov nqaij liab txuas nrog kab mob hauv lub plawv tej zaum yuav los rau hauv siab ua ntej, thiab zoo, nws tsis yog qhov tshiab-lossis tsis muaj kev lees paub. Ib xyoo 2010 meta-analysis xaus cov nqaij ua tiav (xav tias hnyuv ntxwm, nqaij npuas kib, cov dev kub, los yog salami) yog txuam nrog kev mob plawv ntau dua. (Tib txoj kev tshawb nrhiav pom tsis muaj kev cuam tshuam nrog kev txiav tsis tiav ntawm cov nqaij liab-xws li txiv hmab txiv ntoo, nqaij tawv, lossis cov nqaij.) Lwm qhov kev tshawb fawb loj tau txhawb nqa kev sib koom ua ke ntawm kev noj nqaij thiab kab mob hauv lub plawv thiab yuav tuag taus.

Kev noj nqaij liab kuj tseem muaj feem cuam tshuam rau kev pheej hmoo mob qog noj ntshav ntau dua, tshwj xeeb yog mob qog noj ntshav (lossis hnyuv laus) rau txiv neej, los ntawm kev tshawb fawb ntau. Txawm hais tias kev koom tes ntawm cov qog nqaij hlav cancer mis thiab cov nqaij liab tseem tsis meej, ib txoj kev tshawb fawb pom tias noj cov nqaij liab tuaj yeem ua rau muaj kev pheej hmoo siab mob qog noj ntshav ntawm cov poj niam premenopausal.

Kev tshawb fawb nyob rau hauv pem hauv ntej ntawm cov lus tsis ntev los no "nqaij nyuj yog qhov phem" yog qhov kev tshawb fawb 2012 uas tau saib ntau dua 120,000 tus neeg rau 22 txog 28 xyoo. Cov kws tshawb fawb pom tias cov neeg uas noj cov nqaij liab tsis tu ncua feem ntau yuav tuag los ntawm txhua qhov ua rau, tshwj xeeb yog mob plawv thiab mob qog noj ntshav. (Qhov kev tshawb pom no tau nthuav tawm qhov kev xav "nqaij-yuav-tua-koj" cov xov xwm hais txog saum toj no.)

Thaum cov kws tshawb fawb pom tias kev pheej hmoo ntawm kev tuag nce ntxiv rau ob qho tib si ua tiav thiab tsis ua tiav cov nqaij liab, cov nqaij ua tiav muaj ntug nrog 20 feem pua ​​nce kev pheej hmoo. Txoj kev tshawb fawb sau tau xaus tias subbing hauv lwm qhov, "noj qab haus huv" cov protein ntau ntxiv (xws li ntses, nqaij qaib, txiv ntseej, legumes, mis nyuj, lossis cov nplej tag nrho) yuav txo lawv txoj kev tuag ntawm xya mus rau 14 feem pua. Yog li, nqaij qaib thiab salmon rau qhov yeej, txoj cai?

Cov Caveats

Tsis tas li. Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias feem ntau ntawm cov kev tshawb fawb ntev, kev tshawb fawb loj yog kev soj ntsuam, tsis yog randomized thiab tswj kev tshawb fawb (tus qauv kub hauv kev tshawb fawb tshawb fawb). Ntau tus kws sau khoom noj khoom haus tau txheeb xyuas txoj kev tshawb fawb cov ntaub ntawv thiab ua kom pom nws qhov tsis txaus, suav nrog qhov tseeb tias kev soj ntsuam kev tshawb fawb tuaj yeem qhia txog kev sib txheeb, tab sis tsis yog qhov tshwm sim, ntawm cov nqaij liab thiab kev tuag. (Hauv lwm lo lus, txij li tib neeg tsis nyob hauv npuas, lwm yam tuaj yeem tuaj yeem ua si uas pab txhawb rau cov neeg koom nrog kev noj qab haus huv, xws li kev ua neej nyob tsis tswm, mob hauv qab, mob nkeeg, haus luam yeeb, tsis qhia zaub mov tsis meej thiab ntau ntxiv).

Ntxiv rau, xyoo 2011 cov ntsiab lus ntawm 35 kev tshawb fawb pom tsis muaj pov thawj txaus los txhawb kev sib txuas ntawm cov nqaij liab thiab mob qog noj ntshav, hais txog qhov sib txawv ntawm kev ua neej nyob thiab kev noj zaub mov zoo nyob hauv cov kev tshawb fawb pej xeem.

Tsis tas li ntawd, tag nrho cov kev sib tham txog cov roj saturated tsis ntev los no tau rov mus xyuas thiab kho dua. Tsis yog "rog" nws tus kheej kev noj qab haus huv tus yeeb ncuab hauv ntiaj teb, zoo li yav dhau los. Yog lawm, cov nqaij liab muaj cov roj saturated, uas tsis yog raws nraim nrog cov txiaj ntsig kev noj qab haus huv. (Ib qho 3.5-ounce tenderloin ua haujlwm 3.8 grams ntawm cov khoom nrog rau 9.6 grams tag nrho cov rog.) Tab sis tom qab cov rog rog tau raug dab rau ze li ib nrab ib puas xyoo, kev tshawb fawb pom tias lawv tsis muaj teeb meem li peb xav tau: Xyoo 2010 meta-tsom pom tias tsis muaj pov thawj txaus los xaus tias cov rog rog tau cuam tshuam nrog mob plawv lossis kab mob plawv.

Tseem, cov rog rog tau raug pov thawj kom nce LDL, lossis "tsis zoo," cov roj (cholesterol) thiab lwm yam teeb meem kev noj qab haus huv, uas yog vim li cas USDA cov lus qhia noj zaub mov noj qhia kom txwv cov rog kom qis dua 10 feem pua ​​ntawm koj cov calories txhua hnub. (Yog tias koj noj 2,000 calories ib hnub twg, qhov ntawd txhais tau hais tias qhov txwv ntawm cov roj saturated yog 20 grams lossis tsawg dua.)

Thaum kawg, qhov tseeb yog dab tsi nrog WHO cov lus tshaj tawm tias nws yog carcinogen? Txawm hais tias cov nqaij ua tiav-nrog rau cov luam yeeb- tau raug cais raws li Pawg 1 carcinogen, nws tsis tau txhais hais tias noj nws muaj kev pheej hmoo ntawm kev mob qog noj ntshav xws li kev haus luam yeeb. Noj 50 grams ntawm cov nqaij ua tiav txhua hnub nce koj txoj kev pheej hmoo mob qog noj ntshav los ntawm 18 feem pua, txheeb ze rau koj thawj qhov kev pheej hmoo, thaum haus luam yeeb ua rau koj muaj kev pheej hmoo kwv yees li 2,500 feem pua-tsis yog txiv apples rau txiv apples.

Kab hauv qab ntawm nqaij nyug: Koj txoj kev npaj ua si

Rau Lipman, qhov teeb meem kev noj qab haus huv tsis yog ntau ntawm cov nqaij nws tus kheej, tab sis yog dab tsi ua rau cov nqaij. Nws hais tias "Feem ntau cov chaw ua liaj ua teb muab cov nyuj tsim cov tshuaj hormones kom lawv loj hlob sai dua, thiab siv tshuaj tua kab mob los tiv thaiv cov nyuj kom tsis txhob mob.

Yog tias koj xaiv suav nrog nqaij hauv koj cov zaub mov noj, Lipman pom zoo kom xaiv cov nqaij liab uas pub zaub ntsuab. Yog tias nws tsis tau hais tias "nyiam nyom," koj tuaj yeem xav tias nws tau pub nplej. (Koj tuaj yeem mus yuav cov nqaij noj nyom hauv online ntawm cov chaw xws li EatWild.com.) Raws li cov hnyuv ntxwm, nqaij npuas kib, thiab lwm cov nqaij ua tiav? Hais sayonara, Lipman qhia. "Cov nqaij ua tiav tsis yog ib yam uas kuv pom zoo."

Thaum kawg, yam koj noj yog nyob ntawm koj xwb. "Peb txoj kev noj qab haus huv cuam tshuam los ntawm ntau lwm yam kev ua neej, kev coj cwj pwm, thiab caj ces ntxiv rau kev noj haus," piav qhia Marion Nestle, Ph.D., tus xibfwb ntawm kev noj zaub mov, kev tshawb fawb zaub mov, thiab kev noj qab haus huv pej xeem ntawm New York University. Thaum nws los txog rau cov nqaij liab, tsawg dua yog qhov zoo dua, tab sis qee qhov zoo: "Txhua yam hauv qhov nruab nrab," nws hais.

Nrhiav kom paub meej ntxiv? Hmoov tsis zoo, tsoomfwv cov koomhaum zoo li USDA zam kev sau ntawv txwv tshwj xeeb rau cov nqaij liab (yuav yog vim muaj cov neeg nyiam nyiam los ntawm kev lag luam nqaij nyuj thiab nyuj, Nestle qhia). Mike Roussell, Ph.D., tus kws pab tswv yim kev noj zaub mov thiab tus thawj coj ntawm kev noj zaub mov zoo ntawm PEAK Kev Ua Haujlwm, pom zoo peb-rau-plaub-ounce kev pabcuam ob zaug ib lub lim tiam thaum lwm qhov chaw ntiav nws noj txhua "tam sim no thiab tom qab ntawd." tswv yim. Qhov teeb meem tiag tiag: Ua kom tag nrho koj cov kev xaiv noj mov txhawb nqa koj cov nqaij liab, Roussell hais tias, ib yam li koj yuav ua yog tias koj noj ntses salmon lossis nqaij qaib.

Yog li, raws li nrog rau feem ntau ntawm cov khoom noj khoom haus, tsis muaj txoj cai nyuaj thiab ceev ceev ntawm qhov ntau npaum li cas. Lipman hais tias "Vim tias txhua tus neeg lub cev sib txawv, nws nyuaj rau muab tus lej tshwj xeeb," Lipman hais. "Xwb, kuv xav kom sim rau koj tus kheej los txiav txim seb qhov twg yog qhov zoo tshaj rau koj lub cev." Rau qee tus, qhov ntawd yuav yog ob zaug hauv ib lub lis piam; rau lwm tus, ib hlis ib zaug-lossis tej zaum tsis muaj hlo li.

Ntsuam xyuas rau