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Kodi muli ndi pakati? Kenako, mwina mumakhala mukuchita kafukufuku wambiri pazomwe simuyenera kuchita ndi zomwe simuyenera kuchita. Zina mwazofunikira kwambiri ndizokhudza zakudya zomwe sizingasokonezeke. Mukakhala ndi pakati, ndikofunikira kuti muzitha kuyang'anira zomwe mumadya.
Kaya amayi apakati apatsidwe nsomba ndi chinthu chomwe chasiya anthu ambiri akusokonezeka. Chodetsa nkhawa chakhala cha mercury mu nsomba, zomwe zimadziwika kuti ndizovulaza makanda.
Madokotala ndi akatswiri azaumoyo amati nsomba ndi nkhono ndi gawo lofunikira pakudya bwino, ndipo panthawi yapakati, zimatha kupindulitsa thupi lanu ndi mwana wosabadwayo m'njira zingapo. [1] . Lero, Boldsky akuthandizani kumvetsetsa mitundu ya nsomba zomwe ndizabwino kwambiri, zomwe ndizabwino kusankha, ndi nsomba zomwe muyenera kuzipewa chifukwa cha kuchuluka kwa mercury. Tiyeni tiwerenge za izi Nsomba Zomwe Mungadye Komanso Pewani Pakati pa Mimba .
Nsomba Pa Nthawi Yapakati: Zabwino Kapena Zoipa?
Nthawi zambiri, nsomba imakhala ndi mafuta ochepa, omega-3 mafuta acids kapena chomwe chimadziwika kuti mafuta abwino. Ali ndi mavitamini ambiri monga D ndi B2 (riboflavin), calcium ndi phosphorous , komanso ndi gwero lalikulu la mchere, monga chitsulo, zinc, ayodini, magnesium, ndi potaziyamu [ziwiri] . Izi ndizofunikira kwambiri kwa amayi oyembekezera, chifukwa amalimbikitsa thanzi la mwana.
Omega-3 fatty acids mu nsomba ndi imodzi mwazinthu zofunika kwambiri zofunika kwa amayi oyembekezera. Akamadya kwambiri mafuta ofunikirawa, mwana amapindulanso kwambiri akamakula [3] .
Amayi omwe ali ndi magazi ambiri a docosahexaenoic acid (DHA), omega-3 fatty acid, amabereka ana omwe amamvetsera bwino. Amawerengedwa kuti ali miyezi iwiri patsogolo pa anzawo obadwa kwa amayi omwe ali ndi milingo yotsika ya DHA [4]. Ndizofunikanso pakukula kwa ubongo wa ana ndi diso. Kudzikundikira kwa DHA muubongo mzaka ziwiri zoyambirira atabadwa kumatsimikizira zomwe mwana adzachite mtsogolo.
Malinga ndi a FDA, amayi apakati ayenera kudya ma ola 8 komanso mpaka magalamu 340 a nsomba zam'madzi zosiyanasiyana (zotsika) mu mercury sabata [5]. Kafukufuku akuwonetsa kuti amayi omwe amakhala omwe amadya nsomba 2-3 sabata iliyonse panthawi yapakati amakhala ndi ana omwe amakula bwino ndikukula. Ubwino wokhala ndi (mtundu woyenera) wa nsomba mukakhala ndi pakati ndi izi:
Zothandiza paubongo wa mwana
Imathandizira kukula kwa mwana wosabadwayo
Kuchulukitsa kukumbukira kwa amayi
Bwino maganizo
Thandizani thanzi la mtima
Zingachepetse chiopsezo cha kubadwa msanga
Kuwopsa Kwa Mercury Mu Nsomba Pakati Pathupi
Mercury imamasulidwa m'madzi, ndikusandulika methylmercury ndi mabakiteriya [6] . Nsomba zam'madzi zimayamwa methylmercury, ndipo zimalowa mu protein yomwe ili mthupi la nsombayo ndipo imakhalabe ngakhale itatha kuphika. Thupi lathu limayamwa methylmercury mosavuta kuchokera ku nsombayo ndipo imatha kusokoneza thanzi la mayi wapakati chifukwa imatha kuwoloka pa placenta ndikukhudza mwana wosabadwayo. Ngakhale kuchuluka pang'ono kwa methylmercury kumatha kusokoneza ubongo wamwana ndi dongosolo lamanjenje. Zitha kubweretsa maluso ochepa ozindikira, masomphenya, mavuto azilankhulo , etc., mwa mwanayo [7] .
Tsopano popeza muli ndi lingaliro lakufunika kwa nsomba mukakhala ndi pakati tiyeni tiwone mtundu wa nsomba zomwe mungadye mukakhala ndi pakati komanso mitundu ya chakudya chomwe muyenera kupewa mukakhala ndi pakati.
Nsomba Zomwe Azidya Akakhala Ndi Pakati
Idyani zakudya zam'madzi zosiyanasiyana zomwe ndizo otsika mu mercury ndipo mkulu mkati omega-3 mafuta acids , monga [8] :
- Salimoni
- Anchovies
- hering'i
- Sardines
- Mtsinje wamadzi oyera
- Nsomba ya Pacific
- Shirimpi
- Pollock
- Tilapia
- Code
- Nsomba zopanda mamba
- Tuna
Zindikirani : Chepetsani kugwiritsidwa ntchito kwa tuna mpaka ma ola 6 (170 g) pa sabata.
Mndandanda wotsatira wa nsomba ndiwabwino pathupi koma uyenera kukhala ndi gawo limodzi (113 g) kamodzi pamlungu panthawi yapakati [9] .
- Sangalalani
- Buffalofish
- Carp
- Nyanja zaku Chile
- Nsomba yam'nyanja yamchere
- Ntchito yantchito
- Wosavuta
- Nsomba ya Spanish
- Mitsinje (nyanja)
- Tilefish yochokera kunyanja ya Atlantic
- Chidendene
- Fulonda
- Nkhanu
- Nsomba
- Lobusitara
- Ngale
- Nyanja zakuda
- Nsomba ya trauti
Nsomba Zomwe Muyenera Kupewa Mukakhala Ndi Pakati
Nsomba zotsatirazi ziyenera kupewedwa panthawi yoyembekezera chifukwa ndizochulukirapo mu mercury, zomwe zitha kuvulaza osati mayi komanso mwana.
Pewani mitundu yotsatirayi ya nsomba chifukwa zili ndi mercury yambiri [10] :
- Shaki
- Nsomba zamipeni
- Orange yovuta
- Bigeye nsomba
- Marlin
- Mfumu mackerel
- Nsomba
Sushi Pakati pa Mimba: Ndi Yotetezeka Motani?
Sushi kapena Sumeshi ndi kukonzekera ku Japan kwa mpunga wophika viniga. Imasakanikirana ndi zinthu zina monga nsomba, ndiwo zamasamba, nsomba, ndi zipatso zina zotentha. Palibe umboni wotsimikiza kuti kudya sushi panthawi yoyembekezera kumatha kuvulaza. Komabe, ndikofunikira kudziwa kuopsa kwake [khumi ndi chimodzi] . Chonde tengani pang'ono pang'ono. Kumbukirani mfundo zotsatirazi ngati mukulakalaka sushi mukakhala ndi pakati:
- Kudya sushi panthawi yoyembekezera nthawi zambiri sikungapweteke mayi kapena mwana. Koma onetsetsani kuti mukungotenga izi kuchuluka pang'ono kukhala mbali yotetezeka. Ndikofunika kwambiri pamene sushi amapangidwa ndi nsomba zazikulu [12] .
- Ndibwino osatenga nsomba zazikulu (monga nsomba) panthawi yapakati. Chifukwa chachikulu cha izi ndi mwayi wa nsomba zomwe zili ndi mercury wambiri [13] .
- Onetsetsani kuti sushi ali mazira . Nyongolotsi zazing'ono monga anisakis zomwe zimapezeka mu nsomba zosaphika monga saumoni zimatha kuyambitsa matenda otchedwa anisakidosis [14] . Komabe, kuzizira komanso kuphika koyenera kwa nsomba yaiwisi kumapha nyongolotsi zomwe zimapezeka mu nsombayo motero zimapangitsa kuti zizidya.
Momwe Mungakonzekererere Nsomba Mimba
Zakudya zam'nyanja zitha kukhala zotetezeka panthawi yapakati, pokhapokha ngati zakonzedwa bwino [khumi ndi zisanu] .
- Gulani chakudya cham'nyanja chatsopano komanso chabwino.
- Sungani nsomba mufiriji muchidebe chosindikizidwa ngati simukuphika nthawi yomweyo.
- Sambani matabwa onse, mipeni ndi malo akonzekera ndi madzi otentha, sopo mukatha kugwira nsomba zaiwisi.
- Gwiritsani mipeni yosiyana ndi matabwa odulira.
- Zakudya zam'madzi zophika (mitundu yonse, kuphatikiza ziphuphu, ma oyster, shrimp, lobster ndi scallops) mpaka mnofu utakhala wowoneka bwino ndi mthunzi woyera wamkaka, ndipo zikakhala ndi timatumba tating'onoting'ono, tiziwombedwa mosavuta ndi mphanda.
- Ponyani chakudya chilichonse chomwe chasiyidwa kutentha kwapakati pa maola opitilira awiri komanso chakudya chowonongeka, chophika kale, kapena chotsalira pakatha masiku anayi.
Pamapeto pake…
Akatswiri azachipatala alimbikitsa kuti amayi oyembekezera kapena omwe akuyamwitsa kapena omwe akukonzekera kutenga pakati, ayenera kukhala ndi nsomba chifukwa imakhala ndi michere yambiri yomwe ndiyofunika kwambiri kuti ingaphonye. Komanso, funsani dokotala kuti adziwe zamagulu oyenera kuti mupeze omega 3 fatty acids kudzera pachakudya.
