Abesifazane abakhulelwe kudingeka badle ukudla okunengi okwenziwe i-docosahexaenoic acid (i-DHA) (uhlobo lwe-omega-3 fatty acid) ukuqinisekisa ukuthuthukiswa kobuchopho neso okufanele kwenzeke ngesikhathi sokukhulelwa nasekusaneni.
I-DHA ne-omega-3 umzala wayo i-eicosapentaenoic acid (EPA) itholakele ngokuyinhloko ezinhlanzi nasezinhlanzi zasolwandle. Into ebalulekile ukuyiqonda ukuthi i-DHA kusukela enhlanzi yilelo uhlobo lwe-omega-3 fatty acid ukuthi bonke abesifazane abakhulelwe badinga.
Linda, Ngicabanga ukuthi kunezinhlobo eziningi zemithombo ye-Omega-3s
Bangu. Imithombo yemifino yama-fatty acids e-omega-3 ihlanganisa ama-flaxseeds, imbewu yamatsheni, soy, ama-walnuts kanye nesamba esincane kwezinye izinhlobo nokudla okusekelwe kwisitshalo. Inkinga yukuthi ifomu lesitshalo, elibizwa nge-alpha-linolenic acid (ALA), akuyona uhlobo lwe-omega-3 fatty abantu abayidingayo, ngakho umzimba wakho kufanele uwuguqule ube yi-EPA noma i-DHA.
Iningi lethu, umzimba wenza umsebenzi omuhle kakhulu walokho.
Inkinga yilapho ukhulelwe futhi uncelisa udinga i-DHA eyengeziwe, futhi umzimba wakho ngeke ukwazi ukuguqula ngokwanele wena nomntanakho. Ngakho owesifazane okhulelwe noma obeletha udinga ukondla i-DHA ngokwanele ngezidingo zakhe kanye nezidingo zentsana ekhulayo.
Isixazululo esisodwa ukuthatha izithako ze-DHA ezivame ukwenziwa ngamafutha wezinhlanzi (noma i-algae uma uthanda inguqulo yemifino / vegan).
Kodwa indlela engcono yabesifazane abakhulelwe kungenzeka ukuthi ihlanganise nezinhlanzi nezilwane zasolwandle zibe ukudla.
Ngacabanga ukuthi abesifazane abakhulelwe babengenakudla inhlanzi
Sekuyiminyaka ethile, ochwepheshe baye batshela abesifazane abakhulelwe ukuthi bangadli izinhlanzi nezilwane zasolwandle ngenxa yokwesaba ukungcola kwe-mercury.
Ukwesaba kuyisisekelo esihle, kodwa akuzona zonke izinhlanzi eziphezulu ze-mercury futhi omama-bafuna ngempela iDHA. Ngakho ngo-2014 i-US Food Administration and Drug Administration kanye ne-US Environmental Protection Agency yabhala incomo ethi:
Abesifazane abakhulelweyo nabancelisayo, labo abangase bakhulelwe, kanye nezingane ezincane kufanele zidle inhlanzi eningi engaphansi kwe-mercury ukuze ithole izinzuzo ezibalulekile zokuthuthukisa nezempilo.
Ngaki Inhlanzi Okufanele Ikhulelwe Ngumama Okhulelwe?
Umbhalo ohlangene we-FDA no-EPA ubonisa ukuthi abakhulelwe nabesifazane abancancisayo badla amahora angu-8 kuya kwangu-12 wezinhlanzi eziphansi ze-mercury ngesonto ngalinye. Lokhu kungama-2 kuya ku-3 ama-servings wezinhlanzi noma izilwane zasolwandle.
Iseluleko esengeziwe mayelana nezinhlobo zezinhlanzi nezilwane zasolwandle zivela kwi-FDA ne-EPA:
Izinqumo ezingezansi kwe-mercury zihlanganisa ezinye zezinhlanzi ezidliwa kakhulu, njengezinhlanzi, i-pollock, i-salmon, i-tuna ekhanyisiwe, i-tilapia, i-catfish ne-cod.
Uma udla izinhlanzi ezitholakala emifuleni yendawo, imifula namachibi, landela izincomo zezinhlanzi ezivela eziphathimandla zendawo. Uma iseluleko singatholakali, beka ukunciphisa inani lakho lokudoba ama-ounces angu-6 ngesonto kanye nama-ounces angu-1-3 kubantwana.
Abesifazane abakhulelwe (nabo bonke abanye ngaleyo ndaba) kufanele bagweme inhlanzi ethize, kuhlanganise ne-tilefish e-Gulf of Mexico, u-shark, i-swordfish ne-king mackerel. Futhi ayikho ngaphezu kwama-ounces angu-6 e-albacore (white) tuna ngeviki.
Ukugcina Izinhlanzi Zakho Zidla Impilo
Izinhlanzi nezilwane zasolwandle ngokuvamile ziphansi kwamakholori, amaprotheni aphezulu kanye namavithamini namaminerali amaningana.
Futhi njengoba amafutha aqukethe ama-omega-3 azuzisa kakhulu, abantu abaningi abadla inyama bayakuzuza ngokususa inyama yabo ebomvu ngezinhlanzi.
Udinga imibono ethile? Zama lokhu:
- I-Baked Cod
- I-Baked Cod Provencal
- I-Salmon Patty Burgers
Imithombo:
Ukuphathwa kwe-US nokuDrug. "I-FDA ne-EPA ikhiphe iseluleko esilungele ukusetshenziswa kwezinhlanzi."
Isikhungo Sezokwelapha sase-University of Maryland. "I-Docosahexaenoic Acid (DHA)."