I-DHA (i-docosahexaenoic acid) i-omega-3 fatty acid yesikhathi eside. Kuyinto izakhi ezibalulekile kokubili izingane kanye nabantu abadala. I-DHA iyadingeka impilo yezinhlelo zomzimba wakho kuhlanganise nobuchopho bakho nesistimu yakho yezinzwa. Yenza impilo yengqondo, umbono, nenhliziyo enempilo. I-DHA ayitholakali ngomzimba wakho, ngakho-ke udinga ukuthola lo msoco obalulekile ngokusebenzisa ukudla odlayo.
I-DHA Nge-Breast Milk
I-DHA itholakale ngokwemvelo ebisi lwebele labomama abadla izinhlanzi, amaqanda kanye nenyama ebomvu. Kubalulekile ekukhuleni nasekuthuthukiseni ubuchopho bomntanakho kanye nesistimu yezinzwa, ikakhulukazi njengoba ubuchopho bomntanakho bukhula ngokushesha kakhulu ngonyaka wakhe wokuqala wokuphila futhi kathathu ngobukhulu ngosuku lwakhe lokuzalwa lokuqala. Ibuye ibambe iqhaza elikhulu ekuthuthukiseni amehlo omntwana, futhi kukholwa ukuthi iphakamisa i-IQ yengane.
I-DHA ibaluleke kakhulu ukuthi izinkampani zobisi lwezinsana manje zengeze i-DHA kwimikhiqizo yazo. Kodwa-ke, aziwa ukuthi i-DHA yengezwe kumfomula iyasiza ezinsaneni njenge-DHA eyenzeka ngokwemvelo ebisi lwebele.
Ingabe Kufanele Uthathe Izithako Ze-DHA Uma Ubeletha?
Okufanelekile, kufanele uthole ama-milligram angu-1,500 we-DHA ngeviki, okungcono kusuka ekudleni okudlayo. Kodwa, kudingeka futhi sibe namaqiniso. Ezinsukwini zakho ezivuthiwe njengomama wokuncelisa ingane , kuyaqondakala ukuthi ukudla ukudla okunomsoco ngokudla okufanele (ungayeki ukuthola amakholori alanele ) kunzima kakhulu.
Ngakho-ke kungase kudingeke ukwengeze ukudla kwakho nge-DHA eyengeziwe.
I-vitamin yakho yokubeletha kungenzeka isivele iqukethe i-DHA, kodwa uma ingenjalo, khuluma nodokotela wakho mayelana nokufaka i-DHA ukwengeza ama-milligram angu-200 kuya kwangu-400 ngosuku.
Indlela yokuthola i-DHA ephelele kusuka kokudla
Ukuze uqinisekise ukuthi ingane yakho ithola ngokwanele le-omega-3 fatty acid ebalulekile, kubalulekile ukuthi uthole i-DHA eyanele ekudleni kwakho.
Ungathola i-DHA yakho ngokudla:
- Izinhlanzi ezinamafutha afana nesalmon, i-mackerel, i-herring, i-sardine ne-tuna
- inyama ebomvu
- Inyama yomzimba
- Amaqanda
- Ubisi obukhulu obisi
- Imifino eluhlaza
Indlela Yokuthola I-DHA Elingene Uma Uyi-Vegetarian Noma I-Vegan
Uma uncelisa ngesidlo se-vegan noma esiqinile semifino , khona-ke ungathola enye ye-DHA edingekayo ekudleni okufana nalokhu:
- Ama-flaxseeds angaphansi komhlaba namafutha ashukela (isipuni esingu-1 ngosuku)
- Amafutha e-canola
- I-Edamame noma amaSoybe
- Ama-walnuts nama-nati ka-Brazil
- Igciwane lesitshalo
- Imbewu yamhlanzi, imbewu ye-chia, nezinhlamvu ze-sunflower
- I-Algae ne-Seaweed
Kodwa-ke, i-DHA yokudla kulezi zinsuku ezingewona izilwane kungenzeka ukuthi ayanele. Kumele ukhulume nodokotela wakho mayelana nokuthatha i-vitamin yokubeletha efaka i-DHA noma ukuthatha isamba se-DHA esahlukana nsuku zonke. Ungase ucabange ukwengeza imikhiqizo yobisi kanye namaqanda ekudleni kwakho ngenkathi ukhulelwe futhi uncelisa.
Imithombo
I-American Academy of Pediatrics. Umhlahlandlela Womama Omusha Wokuncelisa I-Breastfeeding. Izincwadi ze-Bantam. I-New York. 2011.
Bradbury, J.Docosahexaenoic Acid (DHA): I-Nutrient Yasendulo Ye-Human Brain Yanamuhla. Ama-nutrients, ngo-2011. 3 (5), 529-554: http://doi.org/10.3390/nu3050529
Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. Ukuncelisa ukubeletha Umhlahlandlela Wezokwelapha Umsebenzi we-Seventh Edition. Mosby. 2011.
Riordan, J., noWambach, K. Ukuncelisa nokuBambisana kweBantu okuBambisana. UJones noBartlett Ukufunda. 2014.
Ihlelwe nguDonna Murray