Ungadla Ukudla Kwezilwandle Uma Ubeletha?
I-Seafood yingxenye ebalulekile yokudla okuncelisayo okuncelisayo nokuncelisa kahle . Inhlanzi iphezulu amaprotheni futhi iphansi emafutheni agcwele. Iqukethe izakhi eziningi ezinempilo kuhlanganise i-iodine, i-vitamin D, ne- docosahexaenoic acid (i-DHA) , i-omega-3 fatty acid. Izakhi ezisezinhlanzi zisiza ukuvimbela isifo senhliziyo futhi zibe nomthelela empilweni enhle. Ngaphezu kwalokho, uma udluliselwa kumntanakho ngokusebenzisa ubisi lwakho lwebele , lezi izakhi zibalulekile ekuthuthukiseni isimiso sezinzwa somntanakho, ubuchopho kanye namehlo.
Kuthiwani NgeMercury?
I-Mercury iyisici esitholakala endaweni yethu kanye nokunikezwa kwamanzi. Ukuvezwa kokuncane kwe-mercury akuyona inkinga. Kodwa-ke, ngokwemali enkulu, i-mercury ingabangela umonakalo ebuchosheni bakho nasendlini yomgogodla. Amanani amaningi we-mercury ayingozi kakhulu ebuchosheni nasesimweni sezinzwa sezingane zakho ezikhulayo.
Izilwane zasolwandle, i-Mercury, ne-Breastfeeding
I-Mercury emvelweni ingakha ezinhlanzi. Izamba ezinkulu ze-mercury zibonakala ezinhlanzi ezinkulu ezinjengokuthi shark, inkosi mackerel, swordfish, kanye ne-tilefish. Kungcono ukugwema lezi zinhlanzi ngenkathi ubeletha. Imithombo yezinhlanzi zasemanzini ephansi kwe-mercury ihlanganisa i-salmon, i-tilapia, i-catfish, i-sardine, i-tuna yokukhanya ekhonini, ama-shrimp, i-scallops, i-crab, i-squid, i-lobster, ne-clams. Ungayithokozela ngokuphepha le mikhiqizo yezilwandle 2 izikhathi ezintathu kuya kwesithathu ngesonto ngalinye.
Amathiphu Ekudleni Inhlanzi Ngesikhathi Ubeletha:
- Ungadla izinhlanzi nezinye izinhlobo zezinhlanzi zasolwandle ezingaphansi kwe-mercury kuze kube izikhathi ezintathu ngesonto.
- Khetha izinhlanzi ezibanjwe zasendle phezu kwezinhlanzi eziphakanyiswe epulazini. Nakuba kwenziwa ukuthuthukiswa, ukudla kwezinhlanzi ezikhuliswe epulazini kungabandakanya izinhlanzi ezisemhlabathini kanye namakhemikhali. Lezi zimakhemikhali zixhunyaniswa nezinhlobo ezithile zomdlavuza. Nciphisa inani lezinhlanzi eziphakanyiswe epulazini oyidlayo, uma kungenzeka.
- Uma uthenga noma udoba izinhlanzi endaweni yangakini, hlola ukuze ubone ukuthi kukhona yini izeluleko zezemvelo noma izixwayiso zamanzi esifundeni sakho. Amakhemikhali noma ezinye izinto ezingcolile emanzini kungaba yingozi uma uncelisa.
- Yidla izinhlanzi ezihlukahlukene inyanga ngayinye. Uma unalo uhlobo olufanayo lwezinhlanzi ngaso sonke isikhathi, lungandisa ukwedlulela kwakho kwamakhemikhali kanye ne-mercury. Kodwa-ke, uma udla izinhlobo ezahlukene zezinhlanzi zasolwandle 2 noma izikhathi ezintathu ngesonto, ungathola zonke izinzuzo ezinempilo zezilwandle ngenkathi unciphisa ingozi yokuchayeka.
- Uma ususa izinhlanzi ekudleni kwakho, noma uthatha isinqumo sokudla ukudla kokudla kwemifino , uzodinga ukuthola i-DHA yakho eminye imithombo. Ama-flaxseed kanye nama-walnuts angakunikeza nge-DHA encane, kepha kungenzeka ukuthi ayanele. Ngokuqinisekile uzodinga ukuthatha isengezo .
- Khuluma nomhlinzeki wakho wezokunakekelwa kwempilo noma umsoco wezokudla ukuze uthole ulwazi oluningi mayelana nezinhlanzi zasolwandle, i-mercury, ne-omega-3 fatty acids.
Imithombo:
I-American Academy of Pediatrics. Umhlahlandlela Womama Omusha Wokuncelisa I-Breastfeeding. Izincwadi ze-Bantam. I-New York. 2011.
Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. Ukuncelisa ukubeletha Umhlahlandlela Wezokwelapha Umsebenzi we-Seventh Edition. Mosby. 2011.
Ihhovisi Lezifo Zokuvimbela Nokunciphisa Impilo. Umbiko wezesayensi weKomidi eliPhakamiso leZikhombandlela zeZidlo zika-2015. Ingxenye D: Isahluko 5: Ukudla Ukusimama Nokuphepha. Ukudla kwezilwandle nokusimama. Isithasiselo E-2.38: Ubufakazi bePhothifoliyo. UMnyango WezeMpilo waseMelika kanye Nezinsizakalo Zabantu. 2015: http://health.gov/dietaryguidelines/2015-scientific-report/14-appendix-e2/e2-38.asp
I-Riordan, J., Wambach, K. Ukuncelisa nokuBambisana kweNdlu ye-Human Lactation Edition. UJones noBartlett Ukufunda. 2010.