Kodi Mungadye Tuna Ngakhale Mukakhala Oyembekezera?

Zamkati

• Tuna ili ndi michere yofunikira kuti munthu akhale ndi pakati wathanzi
• Chifukwa chiyani tuna itha kukhala yowopsa panthawi yapakati
• Ndi zochuluka motani za tuna zomwe zimawoneka ngati zotetezeka panthawi yoyembekezera?
• Mfundo yofunika

Tuna amaonedwa kuti ndi gwero lalikulu la michere, yambiri yomwe imakhala yofunika kwambiri panthawi yapakati.

Mwachitsanzo, amatamandidwa kwambiri chifukwa cha eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA) - mafuta awiri omega-3 amtundu wautali omwe amatenga gawo lofunikira pakukula kwa ubongo wa mwana wanu ndi dongosolo lamanjenje ().

Ngakhale zili choncho, mitundu yambiri ya tuna imakhala ndi ma mercury ochulukirapo, omwe amaphatikizidwa ndi mavuto osiyanasiyana azaumoyo m'makanda. Pachifukwa ichi, azimayi nthawi zambiri amachenjezedwa kuti achepetse kuchuluka kwa nsomba zomwe amadya nthawi yapakati.

Nkhaniyi ikufotokoza ngati zili bwino kudya tuna tili ndi pakati, ndipo ngati zili choncho, ndi zochuluka motani.

Tuna ili ndi michere yofunikira kuti munthu akhale ndi pakati wathanzi

Tuna ili ndi zakudya zosiyanasiyana, zambiri zomwe ndizofunikira panthawi yonse yomwe muli ndi pakati. Omwe alipo pamalipiro akulu ndi awa ():

• Mapuloteni. Chomerachi ndichofunikira pazinthu zonse zakukula. Kudya mapuloteni ochepa panthawi yomwe ali ndi pakati kumatha kubweretsa kuperewera pathupi, zoletsa kukula kwa intrauterine, komanso kuchepa kwa thupi. Izi zati, mapuloteni owonjezera atha kukhala ndi zovuta zina ().
• EPA ndi DHA. Ma omega-3s amtundu wautali awa ndiofunikira pakukula kwa diso la mwana ndi ubongo. Ma omega-3s amtundu wautali atha kuchepetsanso chiopsezo chobadwa msanga, kukula kosabadwa bwino, kukhumudwa kwa amayi, komanso ziwengo zaubwana (,,, 6).
• Vitamini D. Tuna ili ndi mavitamini D ochepa, omwe ndi ofunikira kuti chitetezo chamthupi chitetezeke. Milingo yokwanira imachepetsanso chiopsezo chotenga padera komanso preeclampsia - vuto lomwe limadziwika ndi kuthamanga kwa magazi mukakhala ndi pakati (, 8,,).
• Chitsulo. Mchere uwu ndi wofunikira pakukula kwabwino kwa ubongo wa mwana wanu ndi dongosolo lamanjenje. Milingo yokwanira panthawi yoyembekezera imathandizanso kuti muchepetse kuchepa kwa thupi, kubadwa msanga, komanso kufa kwa amayi (, 12).
• Vitamini B12. Chomerachi chimathandizira kukhathamiritsa dongosolo lamanjenje ndikugwira ntchito yopanga mapuloteni ndi mpweya-kutumiza maselo ofiira. Mavuto otsika panthawi yoyembekezera amatha kutenga chiopsezo chotenga padera, kubadwa msanga, kupunduka, komanso zovuta zina zotenga pakati (12,,).

Gawo limodzi la 3.5-ounce (100-gramu) la nsomba zamzitini zowunikira limapereka pafupifupi 32% ya Reference Daily Intake (RDI) ya protein, 9% ya Daily Value (DV) yachitsulo, ndi 107% ya DV ya vitamini B12 (, 12, 15, 16).

Gawoli lilinso ndi 25 mg ya EPA ndi 197 mg ya DHA, yomwe imafikira pafupifupi 63-100% ya ndalama za tsiku ndi tsiku akatswiri ambiri amalimbikitsa kuti amayi apakati amadya (,,).

Amayi oyembekezera omwe samadya tuna chifukwa cha zakudya zina, komanso pazifukwa zachipembedzo kapena zamakhalidwe abwino, ayenera kuwonetsetsa kuti amapeza michere yokwanira kuchokera kuzinthu zina.

Angapindulenso ngati atenga chowonjezera chatsiku ndi tsiku chopereka pafupifupi 200 mg ya DHA kapena 250 mg EPA kuphatikiza DHA patsiku ().

Tuna ndi gwero labwino la mapuloteni, omega-3s wautali, vitamini D, chitsulo, ndi vitamini B12. Kupeza zakudyazi zokwanira panthawi yomwe muli ndi pakati kumachepetsa chiopsezo chanu chokhala ndi pakati komanso kusintha zotsatira za kubadwa.

Chifukwa chiyani tuna itha kukhala yowopsa panthawi yapakati

Akatswiri azachipatala ambiri amalangiza kuti azimayi omwe amadya tuna amapitilizabe kudya akadali ndi pakati. Izi zati, chifukwa cha kuchuluka kwake kwa mercury, amachenjeza amayi apakati kuti apewe kudya kwambiri.

Ngakhale ndizopangidwa mwachilengedwe, ma mercury ambiri omwe amapezeka mu nsomba amachokera ku kuwonongeka kwa mafakitale, ndipo kuchuluka kwake kwa nsomba kumawoneka kukwera chaka chilichonse ().

Nsomba zonse zimakhala ndi mercury, koma zikuluzikulu, zakale, komanso pamwamba pazomwe nsomba zimakhala, zimakhala ndi mercury zambiri. Tuna ndi nsomba zolusa zomwe zimatha kukula komanso kukalamba. Chifukwa chake, mitundu yambiri imakhala ndi mercury yambiri mthupi lawo ().

Kutentha kwambiri kwa mercury panthawi yoyembekezera kungawononge kukula kwa ubongo wa mwana wanu ndi dongosolo lamanjenje. Izi zitha kubweretsa mavuto osiyanasiyana, omwe amapezeka kwambiri ndi (,,):

• zovuta kuphunzira
• kuchedwa kukonza luso lagalimoto
• zolankhula, kukumbukira, komanso chidwi
• kuthekera kosawoneka bwino kwakanthawi
• ma intelligence apansi (IQs)
• kuthamanga kwa magazi kapena mavuto amtima atakula

Zikakhala zovuta kwambiri, kutenga mankhwala a mercury kwambiri nthawi yoyembekezera nthawi zina kumapangitsa kuti khanda lisathenso kununkhiza, kusawona, kapena kumva, komanso kupunduka, kubadwa, kukomoka, ngakhale kufa kwa khanda ().

Chosangalatsa ndichakuti, kafukufuku wina akuwonetsa kuti kutulutsa kwa mercury m'mimba yapachiyambi sikungakhale ndi zovuta pamakhalidwe, kukula, kapena magwiridwe antchito a mwana, bola mayi akadya nsomba ali ndi pakati ().

Izi zikusonyeza kuti mitundu ina ya nsomba imatha kuthana ndi zovuta za mercury. Komabe, kufufuza kwina kuli kofunika asanapange mfundo zomveka bwino.

Komanso, amayi apakati ayenera kupewa kudya tuna yaiwisi kuti achepetse chiopsezo chotenga matendawa Listeria monocytogenes, bakiteriya yomwe imatha kukhala ndi zotsatira zoyipa pakukula ndi kukula kwa khanda ().

Tuna ndi nsomba yomwe nthawi zambiri imakhala ndi mercury yambiri. Kuyamwa mankhwala a mercury ochulukirapo panthawi yomwe ali ndi pakati kumatha kuwononga kukula kwa ubongo wa mwana wanu komanso dongosolo lamanjenje, pamapeto pake kumadzetsa mavuto osiyanasiyana azaumoyo.

Ndi zochuluka motani za tuna zomwe zimawoneka ngati zotetezeka panthawi yoyembekezera?

Chiwopsezo cha Mercury chimachulukirachulukira, ndipo mitundu yosiyanasiyana ya nsomba imakhala ndi ma mercury osiyanasiyana.

Mwakutero, Food and Drug Administration (FDA) ikuwonetsa kuti amayi apakati amadya nsomba za 8-12 (225-340 gramu) za nsomba ndi nsomba zam'madzi sabata iliyonse, kuphatikiza zosapitilira ():

• Masentimita 340 a nsomba zam'chitini zam'chitini kapena nsomba zina zochepa za mercury, monga anchovies, cod, tilapia, kapena trout

kapena

• 4 ounces (112 magalamu) a yellowfin, white, albacore tuna, kapena nsomba ina yapakatikati ya mercury, monga bluefish, halibut, mahi-mahi, tilefish, kapena snapper

Kuphatikiza apo, amayi apakati amalimbikitsidwa kupewa kwathunthu bigeye tuna ndi nsomba zina zapamwamba za mercury, monga swordfish, shark, marlin, orange roughy, king mackerel, ndi tilefish.

Akuluakulu ambiri azakudya apadziko lonse lapansi aperekanso malingaliro okhudzana ndi kumwa nsomba mumimba. Zambiri ndizofanana kwambiri ndi malangizo a FDA, ngakhale mtundu wa tuna womwe umawerengedwa kuti ndiwotheka kugwiritsa ntchito umasiyana pakati pa mayiko ().

Kuchuluka kwa tuna omwe amawoneka otetezeka panthawi yoyembekezera kumasiyanasiyana malinga ndi dziko. Ku United States, azimayi amalangizidwa kuti asamadye ma gramu 340 a tuna wazitini kapena ochepera magalamu 112 a yellowfin kapena albacore tuna sabata.

Mfundo yofunika

Tuna ndi njira yabwino yopezera zakudya, zambiri zomwe zimakhala zofunika kwambiri panthawi yapakati.

Komabe, mitundu ina ya tuna itha kukhala ndi mercury yambiri, yomwe imatha kuwononga thanzi la mwana wanu ndikupangitsa mavuto osiyanasiyana pakukula. Kuphatikiza apo, kudya tuna yaiwisi kumatha kuwonjezera ngozi ya Listeria matenda.

Pofuna kuwonjezera phindu lakudya tuna kwinaku tikuchepetsa zovuta zilizonse, amayi apakati amalimbikitsidwa kupewa kudya nsomba yaiwisi. Ayeneranso kukondera nsomba za tuna ndi nsomba zina zotsika kwambiri popewera omwe ali ndi milingo yayikulu.

Amayi omwe amadutsa pakudya tuna chifukwa cha chifuwa kapena zifukwa zachipembedzo kapena zamakhalidwe abwino atha kupindula powonjezera omega-3 chowonjezera pazakudya zawo.