Iwe Unogona Kudya Tuna Uchiri Nepamuviri?

Zvemukati

• Tuna ine zvinovaka muviri zvakakosha kuti uve nhumbu ine hutano
• Nei tuna ingave ine njodzi panguva yekuzvitakura
• Yakawanda sei tuna inoonekwa seyakachengeteka panguva yekuzvitakura?
• Chinokosha

Tuna inoonekwa sosi huru yezvinhu zvinovaka muviri, mazhinji acho anonyanya kukosha panguva yekuzvitakura.

Semuenzaniso, inowanzo rumbidzwa neayo eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA) zvemukati - maviri marefu-cheni omega-3 mafuta anotamba akakosha mabasa mukukudziridza kwehuropi hwemwana wako uye huta hurongwa ().

Kunyange zvakadaro, mhando zhinji dzetuna dzinewo huwandu hwakawanda hwemekiyuri, mukomboni unobatana nematambudziko akasiyana ehutano nekusimudzira muvacheche. Neichi chikonzero, vakadzi vanowanzo yambirwa kudzikamisa huwandu hwetuna yavanodya panguva yepamuviri.

Ichi chinyorwa chinoongorora kana zvakachengeteka kudya tuna uine pamuviri, uye kana zvirizvo, mune zviyero zvakadii.

Tuna ine zvinovaka muviri zvakakosha kuti uve nhumbu ine hutano

Tuna yakapfuma mune dzakasiyana siyana zvinovaka muviri, mazhinji acho akakosha panguva yako yekuzvitakura. Ivo varipo muhuwandu hukuru vanosanganisira ():

• Mapuroteni. Ichi chinovaka muviri chakakosha kune ese mativi ekukura. Kudya mapuroteni mashoma panguva yekuzvitakura kunogona kukonzera kupererwa nemimba, kurambidzwa kwekukura kwemukati, uye huremu hwekuzvarwa. Izvo zvakati, mapuroteni akawandisa anogona kunge aine zvakashata zvakashata ().
• EPA uye DHA. Aya marefu-cheni omega-3s akakosha kune ziso remucheche uye kukura kwehuropi. Yakareba-cheni omega-3s inogona zvakare kudzora njodzi yekuzvarwa usati wazvarwa, kutadza kukura kwechibereko, kushushikana kwemadzimai, uye kuora kwehudiki (,,, 6).
• Vhitamini D. Tuna ine zvishoma vhitamini D, iyo yakakosha pakurwisa uye hutano hwepfupa. Nhanho dzakaringana dzinogona kudzikisira njodzi yekuparara uye preeclampsia - chinetso chinoratidzirwa neBP yakakwira pakubata (, 8,,).
• Iron. Ichi chicherwa chakakosha mukukura kwakanaka kwehuropi hwemwana wako nehurongwa hwemitsipa. Matanho akakwana panguva yekuzvitakura anogona zvakare kudzikisa njodzi yekuzvarwa kwehuremu, kuberekwa kwekutanga, uye kufa kwemadzimai (, 12).
• Vhitamini B12. Ichi chikafu chinobatsira kukwidziridza hunyanzvi hwebasa uye kugadzira mapuroteni uye oksijeni-kutakura masero matsvuku eropa. Izvo zvakaderera nguva panguva yekuzvitakura zvinogona kukwidza njodzi yekuparara, kuberekwa kwekutanga, kuremara kwekuzvarwa, uye zvimwe zvinetso zvepamuviri (12,,).

Chikamu chimwe che3.5-ounce (100-gramu) chechiedza chekakani chakapihwa chinopa 32% yeReferensi Yemazuva Ekutora (RDI) yeprotein, 9% yeDaily Value (DV) yesimbi, uye 107% yeDV yevhitamini B12 (, 12, 15, 16).

Ichi chikamu chine zvakare zvakapoterera 25 mg yeEPA uye 197 mg yeDHA, iyo inosvika pamakumi matanhatu neshanu muzana muzana yemari yezuva nezuva nyanzvi zhinji dzinokurudzira kuti vakadzi vane nhumbu vanodya (,,).

Vakadzi vane nhumbu vasingadye tuna nekuda kwehukama hwechikafu, pamwe nezvikonzero zvechitendero kana zvehunhu, vanofanirwa kuona kuti vanowana zvakakwana zvezviwanikwa kubva kune zvimwe zviwanikwa.

Ivo vanogona zvakare kubatsirwa nekutora yekuwedzera yezuva nezuva ichipa kanenge 200 mg yeDHA kana 250 mg EPA pamwe neDHA pazuva ().

Tuna ingori nyore sosi yeprotein, refu-cheni omega-3s, vhitamini D, iron, uye vhitamini B12. Kuwana zvakakwana izvi zvinovaka muviri panguva yekuzvitakura kunogona kudzikisira njodzi yako yekuzvitakura pamwe nekuvandudza zvibereko zvekuberekwa.

Nei tuna ingave ine njodzi panguva yekuzvitakura

Vazhinji vezvehutano vanokurudzira kuti vakadzi vanowanzo kudya tuna vanoramba vachidaro panguva yekuzvitakura. Izvo zvakati, nekuda kweiyo mercury yezviri mukati, ivo vanoyambira vakadzi vane nhumbu kuti vadzivise kudya yakawandisa yacho.

Kunyangwe chiri chinhu chakasikwa, mazhinji emakemikari anowanikwa muhove mhedzisiro yekushatiswa kwemaindasitiri, uye huwandu hwayo muhove hunoratidzika kunge hunokwira gore rega rega ().

Hove dzese dzine imwe mercury, asi iyo hombe, yakura, uye kumusoro pamusoro pechikafu chikafu hove iri, iyo yakawanda mercury inogona kunge iine. Tuna ihove inodya dzimwe mhuka inogona kukura yakakura uye yekare. Nekudaro, mhando zhinji dzinounganidza huwandu hwakakura hwemekiyuri munyama yavo ().

Kukwirira kwakanyanya kwemekiyuri panguva yekuzvitakura kunogona kukuvadza kukura kwehuropi hwemwana wako nehurongwa hwemitsipa. Izvi zvinogona kukonzera kuwanda kwematambudziko, akajairika ayo anosanganisira (,,):

• matambudziko ekudzidza
• kunonoka kusimudzira kwehunyanzvi hwemotokari
• kutaura, ndangariro, uye kutadza kuterera
• mashoma ekuona-epakati kugona
• pasi pehungwaru quotients (IQs)
• yakakwira BP kana matambudziko emwoyo muhukuru

Muzviitiko zvakakomba, kuwanda kwemekiyuri panguva yekuzvitakura dzimwe nguva kunokonzeresa kurasikirwa nekunhuwa, kuona, kana kunzwa mumucheche, pamwe nehurema hwekuzvarwa, kufenda, kufenda, uye kunyangwe kufa kwechecheche ().

Sezvineiwo, kumwe kutsvagurudza kunoratidza kuti kuburitswa kwemekyuri mukutanga kwepamuviri kunogona kusava nemhedzisiro pamaitiro emwana, kukura, kana kushanda kwehuropi, chero amai vaidya hove panguva yepamuviri ().

Izvi zvinoratidza kuti mamwe makomputa muhove anogona kuenzanisa zvakashata zvinokonzerwa nemekiyuri. Zvisinei, kumwe kutsvagurudza kunodiwa pasati paitwa mhedziso dzakasimba.

Zvakare, vakadzi vane pamuviri vanofanirwa kudzivirira kudya tuna mbishi kuti vaderedze njodzi yekutapukirwa Listeria monocytogenes, hutachiona hunogona kuve nemhedzisiro inokanganisa kukura kwecheche uye kukura ().

Tuna ihove iyo inowanzo kuve nemazinga mazhinji e mercury. Kuisa yakawandisa mercury panguva yekuzvitakura kunogona kukuvadza kukura kwehuropi hwemwana wako uye nehurongwa hwemitsipa, pakupedzisira zvichizogumisira muhutano hwakasiyana nematambudziko ekuvandudza.

Yakawanda sei tuna inoonekwa seyakachengeteka panguva yekuzvitakura?

Njodzi yeMercury inowedzera, uye mhando dzakasiyana dzehove dzine huwandu hwakasiyana hwemekiyuri.

Saka nekudaro, Chikafu neDrug Administration (FDA) inoratidza kuti vakadzi vane nhumbu vanodya ma8- ounces (225-340 gramu) ehove uye hove dzegungwa pasvondo, kusanganisira kwete zvinopfuura chimwe cheanotevera ():

• 12 ounces (340 gramu) ye canned light tuna kana imwe hove yakaderera ye mercury, senge anchovies, cod, tilapia, kana trout

kana

• 4 ounces (112 gramu) e yellowfin, chena, albacore tuna, kana imwe hove yepakati ye mercury, yakadai se bluefish, halibut, mahi-mahi, tilefish, kana snapper

Zvakare, vakadzi vane nhumbu vanokurudzirwa kuti vadzivise zvachose bigeye tuna uye dzimwe hove dzepamusoro dze mercury, sengefishfish, shark, marlin, orange roughy, king mackerel, uye tilefish.

Vazhinji vakuru vezvekudyidzana nedzimwe nyika vakaburitsawo kurudziro maererano nekudyiwa kwetuna panguva yepamuviri Mazhinji akafanana zvikuru nemirawo yeDFA, kunyangwe mhando ye tuna ichifungidzirwa yakachengeteka kudyiwa inosiyana pakati penyika ().

Huwandu hwetanha inoonekwa seyakachengeteka panguva yekuzvitakura hunosiyana nenyika. MuUnited States, vakadzi vanorayirwa kuti vasadye anopfuura gumi nemaviri (340 gramu) yetani yemwenje yemumagaba kana isingasviki 4 ounces (112 gramu) yeyellowfin kana albacore tuna pasvondo.

Chinokosha

Tuna ingori nyore sosi yezvinhu zvinovaka muviri, mazhinji acho anonyanya kukosha panguva yekuzvitakura.

Nekudaro, mamwe marudzi etuna anogona kuve nemazinga akakwirisa emekiyuri, mukomboni unogona kukuvadza hutano hwemwana wako uye zvichikonzera huwandu hwedambudziko rekukura. Zvakare, kudya tuna mbishi kunogona kuwedzera njodzi ye Listeria hutachiona.

Kuwedzera mabhenefiti ekudya tuna nekudzora chero njodzi, vakadzi vane nhumbu vanokurudzirwa kuti varege kudya tuna mbishi. Ivo vanofanirwa zvakare kufarira yakaderera mamekiyuri mhando tuna uye dzimwe hove ivo vachidzivirira idzo dzine dzakakwirira mamekiyuri mazinga.

Vakadzi vanodarika kudya tuna nekuda kweanorwara kana zvikonzero zvechitendero kana zvehunhu vangangobatsirwa nekuwedzera iyo refu-cheni omega-3 yekuwedzera kune kwavo kudya.