Abasetyhini abakhulelweyo kufuneka badle ukutya okuninzi okwenziwe kwi docosahexaenoic acid (i-DHA) (uhlobo lwe-omega-3 fatty acid) ukuqinisekisa ukuphuculwa kwengqondo kunye neyesiso xa kwenzeka ngexesha lokukhulelwa nasekusaneni.
I-DHA kunye ne-omega-3 cousin ye-eicosapentaenoic acid (i-EPA) ifumaneka ngokuyinhloko kwiintlanzi nakwizilwanyana zasemanzini. Into ebalulekileyo ukuyiqonda kukuba i-DHA kwientlanzi ngokuchanekileyo uhlobo lwe-omega-3 fatty acid apho bonke abafazi abakhulelweyo bafuna.
Lindela, Ndacinga ukuba Kukhona Uninzi lweMveliso ye-Omega-3s
Nazi. Imithombo yemveliso ye-omega-3 fatty acids iquka iiflegi, imbewu yeengqayi, i-soy, i-walnuts kunye nomlinganiselo omncinci kwezinye iimbewu kunye nokutya okutsalwa kwezityalo. Ingxaki kukuba ifom yefestile, ebizwa ngokuthi i-alpha-linolenic acid (ALA), ayilona uhlobo lwe-omega-3 fatty acid efuna abantu, ngoko umzimba wakho kufuneka uyiguqule kwi-EPA okanye i-DHA.
Kuba baninzi bethu, umzimba unomsebenzi obalaseleyo.
Ingxaki xa ukhulelwe kwaye uncelisa udinga i-DHA eyongezelelweyo, kwaye umzimba wakho ungeke ukwazi ukuguqula ngokwaneleyo wena kunye nosana lwakho. Ngoko ke umfazi okhulelwe okanye oncelisayo kufuneka adle okwaneleyo iDHA ngezidingo zakhe kunye neemfuno zentsana ekhulayo.
Esinye isisombululo kukuthatha izongezelelo ze-DHA eziqhelekileyo zenziwe ngeoli yeentlanzi (okanye i-algae ukuba ukhetha uhlobo lwemihlaza / lwe-vegan).
Kodwa indlela engcono yabasetyhini abakhulelweyo ingabandakanya iintlanzi kunye neentlanzi zaselwandle ekudleni.
Ndacinga ukuba abafazi abakhulelweyo babengenakudla iintlanzi
Kwiminyaka ethile, iingcali ziye zaxelela abafazi abakhulelweyo ukuba bangadli iintlanzi kunye neentlanzi zaselwandle ngenxa yokoyika ukungcola kwe-mercury.
Ukwesaba kusemgangathweni, kodwa akusiyo yonke intlanzi ephakamileyo kwi-mercury kunye nabamama-kufuneka bafune i-DHA ngokwenene. Ngoko ngo-2014 i-US Food and Drug Administration kunye ne-US Environmental Protection Agency yabhala isiluleko esithi:
Abafazi abakhulelweyo nabancelisayo, abo banokukhulelwa, kunye nabantwana abancinci kufuneka badle intlanzi eninzi ephantsi kwe-mercury ukuze bafumane inzuzo ebalulekileyo nophuhliso lwezempilo.
Uninzi kunye Nentlanzi Okufanele Ikhulelwe Ngumfazi Okhulelwe?
Isicwangciso esibambiseneyo se-FDA kunye ne-EPA sibonisa ukuba abakhulelweyo nabasetyhini abancancisayo badla i-ounces ezi-8 ukuya kwi-12 zeentlanzi ezisezantsi. Oku ku malunga ne-2 ukuya kwe-3 kwiintlanzi okanye kwizilwanyana zaselwandle.
Iingcebiso ezingakumbi malunga neentlobo zeentlanzi kunye neentlanzi zasemanzini zivela kwi-FDA ne-EPA:
Iinqununu ezisezantsi kwi-mercury ziquka ezinye zeentlanzi ezidliwa ngokuqhelekileyo, ezifana ne-shrimp, pollock, i-salmon, i-tanpia ekhanyisiweyo, i-tilapia, i-catfish kunye nekhodi.
Xa udla iitlanzi ezithathwe kwimifudlana yasekuhlaleni, imilambo namachibi, landela iingcebiso zeentlanzi kubaphathi basekuhlaleni. Ukuba iingcebiso azifumaneki, nciphisa intlawulo yakho yeentlanzi kuma-ounces ayi-6 ngeveki kunye ne-1-3 i-ounces kubantwana.
Oomama abakhulelweyo (kunye nabanye abantu malunga naloo nto) kufuneka baphephe intlanzi ethile, kuquka i-tilefish esuka eGulf of Mexico, shark, swordfish kunye ne-king mackerel. Kwaye akukho ngaphezu kwama-ounces angama-6 e-albacore (ezimhlophe) ityhuna ngeveki.
Ukugcina Iintlanzi Zakho Zidla Impilo
Intlanzi kunye neentlanzi zasemanzini ziphantsi kweekhalori, eziphezulu kwiiprotheyini kunye namavithamini amaninzi kunye neemaminerali.
Yaye ekubeni iifom eziqulethe zincinci i-omega-3, ininzi yokutya inyama iya kuzuza ngokususa ezinye zazo ezibomvu zentlanzi.
Ufuna ezinye iimbono? Zama oku:
- ICoded Cod
- Baked Cod Provencal
- I-Salmon Patty Burgers
Imithombo:
US Food and Drug Administration. "Inkcazo ye-FDA kunye ne-EPA yoluhlu olulungelelweyo lokusetyenziswa kweentlanzi."
IYunivesithi yaseMary University. "I-Docosahexaenoic Acid (DHA)."