Vakadzi vane pamuviri vanoda kudya zvokudya zvakawanda zvinowanikwa mu docosahexaenoic acid (DHA) (rudzi rwe omega-3 fatty acid) kuitira kuti hutano hwakanaka uye hunobudirira hunoitika panguva yekudzivirira uye achiri muduku.
DHA uye omega-3 cousin eicosapentaenoic acid (EPA) inowanzowanikwa muhove uye muhove. Chinhu chinokosha kunzwisiswa ndechekuti DHA kubva kune hove ndiyo chaiyo inonzi omega-3 fatty acid iyo yose vakadzi vane pamuviri vanoda.
Chimirira, ndaifunga Pane Zvakawanda Zvirimwa Zvitubu zveOmega-3s
Pane. Miti inogadzirwa ye omega-3 fatty acids inosanganisira firsese, mbeu dzomupuru, soy, walnuts uye mari shomanana mune imwe mbeu nemichero-based foods. Dambudziko nderokuti fomu yemiti, inonzi alpha-linolenic acid (ALA), haisi iyo ye omega-3 fatty acid iyo vanhu vanoda, saka muviri wako unofanirwa kuutendeukira kuEPA kana DHA.
Kune vazhinji vedu, mutumbi unoita basa rakanaka kwazvo iro.
Dambudziko nderokuti iwe uri nepamuviri uye uchiyamwisa unoda DHA yakawanda, uye muviri wako ungasakwanise kutendeuka zvakakwana iwe nevana vako. Saka mukadzi ane pamuviri kana anwisa anoda kudya DHA yakakwana nokuda kwezvaanoda uye zvinodiwa nevana vanokura.
Imwe sarudzo ndeyokutora DHA kuwedzera kune iyo inowanzogadzirwa kubva kumafuta ehove (kana algae kana ukasarudza zvinomera / vegan version).
Asi nzira iri nani yevakadzi vane pamuviri inogona kuva yekubatanidza hove uye hove dzegungwa muchidya.
Ndaifunga Kuti Vakadzi Vakwegura Havana Kudya Hove
Kwemamwe makore, nyanzvi dzakazivisa vakadzi vane pamuviri kuti vasadye hove uye hove dzegungwa nokuda kwekutya mercury kusvibiswa.
Kutya ikoko kwakanyatsotsika, asi kwete hove dzose dzakakwirira mum mercury uye moms-ku-inonyatsoda iyo DHA. Saka muna 2014, US Food and Drug Administration uye US Environmental Protection Agency yakanyora mazano anoti:
Vakadzi vane pamuviri uye vanoyamwisa, avo vanogona kutora pamuviri, uye vana vaduku vanofanira kudya hove dzakawanda dziri pasi pe mercury kuitira kuwana hunokosha hunobudirira uye hutano hunobatsira.
Ndezvipi Uye Ihove Ipi Inofanira Kuita Mukadzi Akaremara Anodya?
Sangano re FDA neEPA rakaratidza kuti pamuviri nevadzimai vari kuyamwa vanodya mashizha 8 kusvika ku12 ehove yepasi-mercury vhiki imwe neimwe. Izvo zvinosvika 2 kusvika ku3 servings yehove kana yegungwa.
Mamwe mazano pamusoro pemhando dzehove uye hove dzegungwa dzinobva kuDefA neEPA:
Zvisarudzo zvakaderera mu mercury zvinosanganisira mamwe ehove dzinowanzodiwa kudyiwa, dzakadai semashiri, pollock, salmon, tinipine chiedza chekona, tilapia, catfish uye cod.
Apo uchingodya hove yakabatwa kubva mumvura, mitozi nemakungwa, tevera mazano ekurovewa kubva kune vane hurumende. Kana mazano asina kuwanika, rega kugoverwa kwako kwehove dzakadaro kusvika maawa matanhatu pavhiki uye 1-3 ounces yevana.
Vakadzi vane pamuviri (uye vamwe vose nokuda kweiyo nyaya) vanofanira kudzivisa hove yakadaro, kusanganisira tilefish kubva kuGulf of Mexico, shark, swordfish uye king mackerel. Uye hapana maawa matanhatu anonzi albacore (white) tuna pavhiki.
Kuchengeta Nhove Dzako Dzakawanda Zvokudya
Hove uye hove dzegungwa zvinowanzosara mumakirori, zvakanyanya muproteine uye mavitamini akawanda uye mineral.
Uye sezvo mafuta ayo ane ane omega-3 inobatsira, vazhinji vanodya nyama vanogona kubatsirwa nokudhonza dzimwe nyama yavo tsvuku yehove.
Unoda mamwe mazano? Edza izvi:
- Baked Cod
- Baked Cod Provencal
- Sarimoni Patty Burgers
Sources:
US Food and Drug Administration. "FDA neEPA yakagadziriswa mazano ekuvandudzwa kwehove."
University of Maryland Medical Center. "Docosahexaenoic Acid (DHA)."