Unogona Kudya Zvokudya zveMhenderekedzo Yegungwa Kana Uri Kuyamwisa?
Zvokudya zvegungwa ndiro chikamu chinokosha chekudya zvine utano, hwakanyatsonaka . Hove yakakwirira muprotheni uye yakaderera mumafuta akazara. Iine mishonga yakawanda yakawanda inosanganisira iodine, vitamin D, uye docosahexaenoic acid (DHA) , omega-3 fatty acid. Mishonga muhove inobatsira kudzivirira chirwere chemwoyo uye kuita kuti hutano hwakanaka huve huzhinji. Uyezve, paunopfuurira kumwana wako kuburikidza nemukaka wako wemukaka , izvi zvinovaka muviri zvakakosha pakuvandudza hurongwa hwako hwemwana, huropi, nemaziso.
Zvakadini NeMercury?
Mercury chinhu chinowanika munzvimbo yedu uye mvura yedu. Kuratidzira kune zvishoma zve mercury hazvirevi hazvo. Zvisinei, mune zvakawanda, mercury inogona kukanganisa uropi hwako nemutsipa wepelinha. Zvizhinji zve mercury zvinotonyanya kuipa kune uropi uye nervous system ye mwana wako ari kukura ari kukura.
Zvokudya zvegungwa, Mercury, uye Breastfeeding
Mhepo inosvika mumhepo inogona kuvaka muhove. Huwandu hwemeriyamu hunoonekwa muhove huru kune shark, king mackerel, swordfish, uye tilefish. Zvakanakisisa kudzivisa marudzi aya ehove paunenge uchiyamwisa. Zvokudya zvezvokudya zvegungwa zvinowedzera mu mercury zvinosanganisira saumoni, tilapia, catfish, sardines, makanini wekinheni, shrimp, scallops, crab, squid, lobster, uye clams. Iwe unogona kuchengetedza zvakachengetedzwa izvi zvekutengesa zvegungwa 2 kusvika katatu vhiki imwe neimwe.
Mazano Okudya Hove Paunenge Uchiyamwisa:
- Iwe unogona kudya hove uye mamwe marudzi ezvokudya zvegungwa zvakaderera mum mercury kusvika katatu pavhiki.
- Sarudza hove dzakabatwa nemasango pamusoro pehove dzakasimwa pamapurazi. Kunyange zvazvo kuvandudzwa kuri kuitwa, kudya kwehove dzakasimwa pombizi kunogona kusanganisira hove-up uye makemikari. Aya makemikari akabatanidzwa kune mamwe marudzi ekenza. Deredza uwandu hwehove dzakasimwa pombizi iwe unodya, kana zvichibvira.
- Kana iwe ukatenga kana kubata hove kubva kunharaunda yako, chengetedza kuona kana kune mazano ekurasika kwezvakatipoteredza kana nyevero yemvura iri munzvimbo yako. Makemikari kana zvimwe zvinosvibisa mumvura zvinogona kuva nengozi kana iwe uchiyamwisa.
- Idya hove dzakasiyana-siyana mwedzi mumwe nomumwe. Kana uine rudzi rumwe rwehove nguva dzose, rinogona kuwedzera kuwedzerwa kwako kumakemikari uye mercury. Zvisinei, kana iwe ukadya marudzi akasiyana ezvokudya zvegungwa 2 kana katatu pavhiki, unogona kuwana hutano hwakanaka hwezvokudya zvegungwa nekuderedza dambudziko rako rekutsvaga.
- Kana iwe ukabvisa hove kubva pane zvaunodya, kana iwe ukasarudza kudya kudya kwezvokudya , unoda kuwana DHA yako pane imwe nzvimbo. Flaxseed uye walnuts zvinogona kukupa zvishoma zveDHA, asi zvingasava zvakakwana. Iwe unenge uchinyanya kudikanwa kutora add .
- Taura nemutarisiri wako wehutano kana wekudya zvinovaka muviri kuti uwane mamwe mashoko pamusoro pezvokudya zvegungwa, mercury, uye omega-3 fatty acids.
Sources:
American Academy of Pediatrics. Bhuku raMadzimai Idzva Kupa Breastfeeding. Bantam Books. New York. 2011.
Lawrence, Ruth A., MD, Lawrence, Robert M., MD. Kuyamwisa Kutungamirirwa Kwechiremba Chiitiko cheSeventh Edition. Mosby. 2011.
Office of Disease Prevention and Health Promotion. Scientific Report yeChipatimendi Chekuongororairo Dietary Guidelines ya2015. Chikamu D: Chitsauko 5: Zvokudya Kusimudzira nekuchengeteka. Zvokudya zvegungwa uye Sustainability. Mashoko Okuwedzera E-2.38: Uchapupu hwePodfolio. Dhipatimendi reUnited Health Health and Human Services. 2015: http://health.gov/dietaryguidelines/2015-scientific-report/14-appendix-e2/e2-38.asp
Riordan, J., Wambach, K. Kuberekwa uye Human Lactation Fourth Edition. Jones naBartlett Kudzidza. 2010.