I-DHA (docosahexaenoic acid) i-omega-3 fatty acid i-omega-3. Kubaluleke kakhulu izondlo kubantwana kunye nabantu abadala. I-DHA iyimfuneko kwimpilo yeenkqubo zakho zomzimba kubandakanya ingqondo yakho kunye nenkqubo yakho yeentetho. Igalelo kwimpilo yengqondo, imbono kunye nentliziyo enempilo. I-DHA ayilwanga ngumzimba wakho, ngoko kufuneka ufumane lo mzimba obalulekileyo ngokutya odlayo.
I-DHA Kwi-Breast Milk
I-DHA itholakala ngokwemvelo kubisi lwebele lwabaomama abadla intlanzi, amaqanda kunye nomzimba obomvu. Kubalulekile ekukhuleni nasekuphuhlisweni kwengqondo yomntwana wakho kunye nenkqubo yesifo, ngakumbi ekubeni ingqondo yakho yomntwana ikhula ngokukhawuleza kunyaka wakhe wokuqala wokuphila kunye nohambo oluphindwe ngokuphindaphindiweyo ngokuzalwa kwakhe kokuqala. Ikwadlala indima ebalulekileyo ekuphuhlisweni kwamehlo omntwana, kwaye ikholelwa ukuba iphakamisa i-IQ yomntwana.
I-DHA ibaluleke kakhulu ukuba iinkampani zefomula zefestile zize zongeze i-DHA kwimveliso yazo. Nangona kunjalo, awaziwa ukuba i-DHA yongezwa kwindlela ifanelekileyo kwiintsana njenge-DHA eyenzeka ngokwemvelo kubisi lwebele.
Ngaba kufuneka uthathe izongezelelo ze-DHA Ukuba unxilisayo?
Ngokufanelekileyo, kufuneka ufumane ii-milligram zama-1,500 ze-DHA ngeveki, ngokukhethekileyo ukusuka ekutya okutyayo. Kodwa, kufuneka kwakhona sibe ngqiqo. Kwiintsuku zakho ezinokuxhatshazwa njengomama oncelisayo , kuyaqondakala ukuba ukutya ukutya okunokulinganisela kunye nokutya okufanelekileyo (vumela ukuba ufumane iikhalori ezaneleyo ) kunzima kakhulu.
Ngoko unokufuna ukuba uncedise ukutya kwakho ngeDHA eyongezelelweyo.
I-vitamin yakho yokubeletha isenokuthi iqulethe i-DHA, kodwa ukuba ayithethi, xela ugqirha wakho malunga nokuthatha i-DHA yokongeza ii-milligrams ezingama-200 ngosuku.
Indlela yokufumana i-DHA efanelekileyo kwi-Food
Ukuqinisekisa ukuba umntwana wakho ufumane ngokwaneleyo le-omega-3 fatty acid, kubalulekile ukuba ufumane i-DHA ngokwaneleyo ekudleni kwakho.
Unokufumana iDHA yakho ngokutya:
- Iintlanzi ezinamafutha afana ne-salmon, i-mackerel, i-herring, i-sardines kunye ne-tuna
- Inyama ebomvu
- Inyama yomzimba
- Amaqanda
- Ubisi bonke obisi
- Imifuno eluhlaza
Indlela yokufumana i-DHA epheleleko Ukuba Uyi-Vegetarian Or Vegan
Ukuba uncelisa kwi-vegan okanye utyani oludityanisiweyo lwesityalo , ngoko unokufumana ezinye ze-DHA eziyimfuneko kwizinto ezifana noku:
- I-flaxseeds yomhlaba kunye neoli ye-flaxse (1 isipuni ngosuku)
- I-oyile yecanola
- Edamame okanye iiSoybeans
- IWannn neBrazil nuts
- Imbotyi yengqolowa
- Imbewu yempuphu, imbewu ye-chia, kunye nembewu yelanga
- Algae kunye nolwandle
Nangona kunjalo, i-DHA yokutya kule mijelo yokutya engeyiyo yezilwanyana ayinako. Umele uthethe ugqirha wakho malunga nokuthatha i-vitamin yokubeletha ebandakanya i-DHA okanye ukuthatha isongezelelo seDHA esisodwa. Unokucinga ukuba ukongeza iimveliso zobisi kunye namaqanda ekudleni kwakho ngexesha ukhulelwe kwaye uncelisa.
Imithombo
I-American Academy yePediatrics. Isikhokelo sikaMama esitsha sokusondeza. Amabhuku eBantam. Inew york. 2011.
I-Bradbury, J.Docosahexaenoic Acid (DHA): I-Nutrient yamandulo yoBuntwini Bomntu. I-nutrients, ngo-2011. 3 (5), 529-554: http://doi.org/10.3390/nu3050529
Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. Ukusondeza Isikhokelo SokuNyango lwezoNyango. Mosby. 2011.
Riordan, J., kunye neWambach, K. Ukuncelisa kunye nokuLungiswa koLuntu lweNguqulelo yesine. UJones noBartlett Learning. 2014.
Ehlelwe nguDonna Murray