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Ngabe ukhulelwe? Ngemuva kwalokho, kungenzeka ukuthi ubenza ucwaningo oluningi ngokwenziwe nokungafanele ukwenze. Phakathi kwalokhu, okubaluleke kakhulu kumayelana nezinketho zokudla okuphephile. Ngesikhathi sokukhulelwa, kubalulekile ukulawula lokho okudlayo.
Ukuthi abesifazane abakhulelwe kufanele banikezwe yini izinhlanzi yinto eshiye abantu abaningi bedidekile. Ukukhathazeka kube mayelana ne-mercury ezinhlanzini, okwaziwa ukuthi kuyingozi ezinganeni.
Yebo, odokotela kanye nochwepheshe bezempilo baveza ukuthi inhlanzi ne-shellfish kuyingxenye ebalulekile yokudla okuyindilinga, futhi ngesikhathi sokukhulelwa, kungazuzisa umzimba wakho nombungu ngezindlela eziningi [1] . Namuhla, uBoldsky uzokusiza uqonde izinhlobo zezinhlanzi okuyizinqumo ezingcono kakhulu, lezo okuyizinketho ezinhle, nezinhlanzi okufanele uzigwebe ngenxa yokuqukethwe yi-mercury. Ake sifunde ngakho Izinhlanzi Okudliwayo Futhi Zigweme Ngesikhathi Sokukhulelwa .
Inhlanzi Ngesikhathi Sokukhulelwa: Kuhle Noma Kubi?
Ngokuvamile, inhlanzi iqukethe amafutha aphansi, omega-3 okunamafutha acid noma okwaziwa njengamafutha amahle. Bacebile ngamavithamini anjenge D no-B2 (riboflavin), i-calcium ne-phosphorus , futhi futhi ingumthombo omkhulu wamaminerali, njenge i-iron, i-zinc, iodine, i-magnesium ne-potassium [okubili] . Lokhu kudingekile kakhulu komama abalindele, ngoba bathuthukisa impilo yengane.
Ama-omega-3 fatty acids ezinhlanzini angenye yezakhi ezibaluleke kakhulu ezibalulekile kwabesifazane abalindele. Lapho bedla kakhulu la mafutha abalulekile, ingane izuza ngokwengeziwe maqondana nokukhula kwengane isencane [3] .
Omama abanamazinga aphezulu egazi e-docosahexaenoic acid (DHA), i-omega-3 fatty acid, bazala izingane ezinokunakwa okungcono. Babhekwa njengezinyanga ezimbili ngaphambi kozakwabo abazalwa omama abanamazinga aphansi e-DHA [4]. Futhi ziyizidingo ezibalulekile zokukhula kobuchopho bezinsana kanye ne-retina. Ukuqongelelwa kwe-DHA ebuchosheni phakathi neminyaka emibili yokuqala ngemuva kokuzalwa kunquma inkambo yesikhathi esizayo yokukhula kwengane.
Ngokusho kwe-FDA, abesifazane abakhulelwe kufanele badle okungenani ama-ounces angu-8 kanye nama-ounces afinyelela ku-12 (340 g) ezinhlobonhlobo zokudla kwasolwandle (okuphansi) ku-mercury ngesonto [5]. Ucwaningo lukhombisa ukuthi omama abazodla inhlanzi amahlandla ama-2-3 isonto ngalinye ngesikhathi sokukhulelwa banezingane ezinesilinganiso esingcono sokukhula nentuthuko. Izinzuzo zokuba nezinhlobo (ezifanele) zezinhlanzi ngesikhathi sokukhulelwa zifaka okulandelayo:
Inenzuzo ebuchosheni bengane
Isekela ukukhula kombungu
Kuqinisa inkumbulo kamama
Ithuthukisa imizwa
Sekela impilo yenhliziyo
Kunganciphisa ubungozi bokuzalwa ngaphambi kwesikhathi
Izingozi ZamaMercury Ezinhlanzi Ngesikhathi Sokukhulelwa
IMercury ikhishwa emanzini, iguqulwe ibe yi-methylmercury ngamagciwane [6] . Inhlanzi esemanzini imunca i-methylmercury, bese ingena iphrotheyini ekhona emzimbeni wenhlanzi futhi ihlale ngisho nangemva kokupheka. Umzimba wethu umunca kalula i-methylmercury enhlanzini futhi ingathinta kabi impilo yowesifazane okhulelwe ngoba ingawela i-placenta futhi ithinte umbungu. Ngisho umthamo ophansi we-methylmercury ungathinta kabi ubuchopho bengane nohlelo lwezinzwa. Kungaphumela ku- amakhono alinganiselwe okuqonda, umbono, izinkinga zolimi , njll. enganeni [7] .
Manje njengoba usunombono ngokubaluleka kwezinhlanzi ngesikhathi ukhulelwe ake sibheke ukuthi yiziphi izinhlobo zezinhlanzi ongazidla ngesikhathi ukhulelwe kanye nezinhlobo zokudla okufanele uzigweme ngesikhathi ukhulelwe.
Inhlanzi Okumele Uyidle Lapho Ukhulelwe
Yidla izinhlobo ezahlukahlukene zokudla kwasolwandle okungukuthi i-mercury ephansi futhi phezulu phakathi omega-3 okunamafutha acid , njenge [8] :
- Uhlobo lwenhlanzi
- Ama-anchovies
- i-herring
- Ama-sardine
- Inhlanzi yasolwandle
- I-Pacific mackerel
- Imfene
- Pollock
- I-Tilapia
- Ikhodi
- Inhlanzi eyikati
- I-Tuna
Qaphela : Nciphisa ukusetshenziswa kwe-tuna ngamagremu ayi-170 ngesonto.
Uhlu olulandelayo lwezinhlanzi lulungele ukukhulelwa kepha kufanele lilinganiselwe ukuphakelwa okukodwa (113 g) ngesonto ngesikhathi sokukhulelwa [9] .
- Okuluhlaza okwesibhakabhaka
- I-Buffalofish
- Carp
- Ama-bass olwandle lwaseChilean
- I-halibut
- Umsebenzi womsebenzi
- Snapper
- I-mackerel yaseSpain
- Amabhasi anemigqa (ulwandle)
- I-Tilefish evela olwandle i-Atlantic
- Isoli
- I-Flounder
- Udoti
- I-Crawfish
- Isikhuphashe
- Amafutha
- Ama-bass olwandle olumnyama
- Ithrawuthi
Izinhlanzi Okufanele Uzigweme Lapho Ukhulelwe
Izinhlanzi ezilandelayo kufanele zigwenywe ngesikhathi sokukhulelwa ngoba ziphakeme nge-mercury, ezingaba yingozi hhayi kumama kuphela kepha nasenganeni.
Gwema lezi zinhlobo zezinhlanzi ezilandelayo njengoba ziphezulu kwi-mercury [10] :
- Ushaka
- I-swordfish
- Umbala o-orenji
- IBigeye tuna
- UMarlin
- King mackerel
- Inhlanzi iTilefish
ISushi Ngesikhathi Sokukhulelwa: Iphephe Kangakanani?
ISushi noma iSumeshi ukulungiswa kwaseJapan kwelayisi leviniga eliphekiwe. Ixubene nezinye izithako ezifana nokudla kwasolwandle, imifino, inhlanzi, kanye nezithelo ezishisayo ngezikhathi ezithile. Abukho ubufakazi obuqanda ikhanda bokuthi ukudla i-sushi ngesikhathi sokukhulelwa kungalimaza. Kodwa-ke, kubalulekile ukuthi wazi izingozi [ishumi nanye] . Sicela uyithathe ngamanani aphakathi nendawo kuphela. Gcina izikhombisi ezilandelayo engqondweni uma ufisa i-sushi ngesikhathi sokukhulelwa:
- Ukudla i-sushi ngesikhathi sokukhulelwa ngokuvamile ngeke kulimaze umama noma ingane. Kepha qiniseka ukuthi uthatha lokhu kungena kuphela amanani alingene ukuba sohlangothini oluphephile. Kubaluleke kakhulu lapho i-sushi yenziwa ngenhlanzi enkulu [12] .
- Kunconywa ukungathathi inhlanzi enkulu (njenge-salmon) ngesikhathi sokukhulelwa. Isizathu esikhulu salokhu ithuba lokuthi izinhlanzi ziqukethe i-mercury eningi [13] .
- Qiniseka ukuthi i-sushi iqandisiwe . Izikelemu ezincanyana ezinjenge-anisakis ezikhona ezinhlanzini eziluhlaza njenge-salmon zingadala isimo esaziwa njenge-anisakidosis [14] . Kodwa-ke, ukuqandisa nokupheka okufanele kwale nhlanzi eluhlaza kubulala izikelemu ezikhona enhlanzini futhi ngaleyo ndlela kukwenza kuphephe ukudliwa.
Ungazilungiselela Kanjani Ngokuphepha Izinhlanzi Ngesikhathi Sokukhulelwa
Ukudla kwasolwandle kungaphepha ngesikhathi sokukhulelwa, kepha kuphela uma kulungiselelwe kahle [ishumi nanhlanu] .
- Thenga kuphela izinhlanzi zasolwandle ezifrijiwe kahle.
- Gcina izinhlanzi efrijini esitsheni esivaliwe uma ungapheki ngokushesha.
- Geza wonke amabhodi okusika, imimese nendawo yokulungiselela ngamanzi ashisayo, anensipho ngemuva kokuphatha ukudla kwasolwandle okuluhlaza.
- Sebenzisa imimese ehlukene namabhodi okusika.
- Pheka ukudla kwasolwandle (zonke izinhlobo, kufaka phakathi izimbaza ezivaliwe, ama-oysters, imfanzi, i-lobster kanye ne-scallops) kuze kube yilapho inyama igcwele umthunzi omhlophe obisi, futhi uma kwenzeka ifakwa, kufanele ifuleke kalula ngemfoloko.
- Phonsa noma yikuphi ukudla okushiywe ngaphandle ekamelweni lokushisa isikhathi esingaphezu kwamahora amabili nakho noma yikuphi ukudla okonakalayo, okuphekwe kuqala, noma okusele ngemuva kwezinsuku ezine.
Encwadini Yokugcina…
Ochwepheshe bezokwelapha bancome ukuthi omama abalindele noma labo abancelisa ibele noma labo abahlela ukukhulelwa, kufanele babe nenhlanzi ngoba iqukethe izinhlobonhlobo zezakhamzimba ezibaluleke kakhulu ukuthi zingaphuthelwa. Futhi, thintana nodokotela ukuze wazi ngemithombo efanele ukuthola i-omega 3 fatty acids ngokudla.
