Ngaba Unako Ukutya Ukutya Kwezilwandle?
Ukutya kwezilwandle kukuyinxalenye ebalulekileyo yokutya okuncelisayo, okunokulinganisela . Ientlanzi ziphezulu kwiiprotheni kwaye ziphantsi kweoli egcweleyo. Iqulethe izondlo ezininzi ezinempilo kuquka i-iodine, i-vitamin D, kunye ne-docosahexaenoic acid (DHA) , i-omega-3 fatty acid. Izondlo kwiintlanzi zinceda ukunqanda isifo senhliziyo kunye negalelo kwimpilo enhle. Ngaphezu koko, xa udlulisela umntwana wakho ngobisi lwebele , ezi zondlo ziyimfuneko ekuphuhliseni inkqubo yentsholongwane yakho yengqondo, ubuchopho kunye namehlo.
Kuthiwani NgeMercury?
I-Mercury yinto efumaneka kwindawo yethu kunye nokubonelelwa kwamanzi. Ukubonakaliswa kwincinci ye-mercury akuyiyo imbambano. Nangona kunjalo, ngokwemali enkulu, i-mercury ingabangela umonakalo kwengqondo yakho kunye nentambo yomgudu. Ubuninzi be mercury bubunobungozi ngakumbi kwingqondo kunye neenkqubo zesifo sokukhula komntwana wakho okhulayo.
Izilwanyana zokuLwandle, i-Mercury, kunye nokuNcelisa
I-Mercury kwingqongileyo inokwakha kwiintlanzi. Ixabiso elikhulu lee-mercury liyabonakala kwientlanzi ezinkulu ezifana ne-shark, king mackerel, swordfish, kunye ne-tilefish. Kungcono ukuphepha ezi ntlobo zeentlanzi ngelixa uncelisa. Imithombo yezilwanyana zasemanzini ezisezantsi kwi-mercury ziquka i-salmon, i-tilapia, i-catfish, i-sardines, i-tan, i-shrimp, i-scallops, i-crab, i-squid, i-lobster kunye ne-clams. Unokuzonwabisa ngokukhuselekileyo kwezi ziveliso zentlanzi 2 ukuya kwezi-3 ngeveki nganye.
Iingcebiso zokutya iintlanzi ngelixa utywala:
- Ungadla iintlanzi kunye nezinye iintlobo zezilwanyana zaselwandle ezincinci kwi-mercury ukuya kwezi-3 ngeveki.
- Khetha iintlanzi ezibanjwe zasendle phezu kweentlanzi eziphakanyisiweyo. Nangona uphuculo lwenziwa, iidlo zeentlanzi eziphakanyisiweyo zifama zibandakanya iintlanzi ezisemhlabeni kunye neekhemikhali. Ezi khemikhali zidibene neentlobo ezithile zomhlaza. Ukunciphisa inani leentlanzi eziphakanyisiweyo zasefama ezisityayo, ukuba kunokwenzeka.
- Ukuba uthenge okanye ubambe iintlanzi kwindawo yakho yangaphakathi, khangela ukuba ngaba kukho naziphi iingcebiso zendalo okanye izilumkiso zamanzi kummandla wakho. Iikhemikhali okanye ezinye izinto ezingcolisayo kumanzi zinokuba yingozi xa uncelisa.
- Yidla iintlobo zeentlanzi nganye ngenyanga. Ukuba unalo uhlobo olufanayo lweentlanzi ngaso sonke ixesha, lunokunyusa ukunyuka kwakho kwiikhemikhali kunye ne-mercury. Nangona kunjalo, ukuba udla iintlobo ezahlukeneyo zokutya ezilwandle 2 okanye amaxesha amathathu ngeveki, unako ukufumana zonke izibonelelo ezinobungozi bezilwanyana zaselwandle ngelixa unciphisa umngcipheko wokungcola.
- Ukuba ususa intlanzi ekudleni kwakho, okanye ugqiba ukutya ukutya okunokutya kwemifuno , uya kufuna ukufumana i-DHA yakho kwenye indawo. I-Flaxseed kunye ne-walnuts inokukunika i-DHA encinci, kodwa kungenokwaneleyo. Kuya kufuneka ukuba uthathe isongezelelo .
- Xoxa nomboneleli wakho wezempilo okanye isondlo sokutya ukuze uthole ulwazi oluninzi malunga nezilwanyana zaselwandle, i-mercury kunye ne-omega-3 fatty acids.
Imithombo:
I-American Academy yePediatrics. Isikhokelo sikaMama esitsha sokusondeza. Amabhuku eBantam. Inew york. 2011.
Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. Ukusondeza Isikhokelo SokuNyango lwezoNyango. Mosby. 2011.
Ofisi yeZifo zokuKhuselwa kunye nokuKhuthazwa kwezeMpilo. Ingxelo yeSayensi yeKomiti yeeNkcazo zeZilathisi ze-Dietary 2015. Icandelo D: Isahluko 5: Ukutya nokuKhuseleko. Ukutya kwezilwandle kunye nokuzinza. IsiHlomelo E-2.38: Ubungqina bePortfolio. ISebe lezeMpilo laseMelika kunye neeNkonzo zoLuntu. 2015: http://health.gov/dietaryguidelines/2015-scientific-portport/14-appendix-e2/e2-38.asp
Riordan, J., Wambach, K. Ukuncelisa kunye nokuLungiswa koLuntu lweNguqulelo yesine. UJones noBartlett Learning. 2010.