DHA (docosahexaenoic acid) inonzi omega-3 fatty acid yakareba. Icho chibereko chinokosha kune vose nevakuru. DHA inofanirwa kuti hutano hwemitambo yako yenyama hubatanidze uropi hwako uye hurongwa hwako hwemagetsi. Inobatsira kuhutano hwepfungwa, maonero, uye nemoyo wakachena. DHA haisi yakagadzirwa nemuviri wako, saka unoda kuwana chikafu ichi chinokosha kuburikidza nezvokudya zvaunodya.
DHA Mu Breast Milk
DHA inowanzowanikwa mumukaka wemukaka waamai vanodya hove, mazai, uye nyama tsvuku. Zvinonyanya kukosha nekukura kwehutano hwemwana wako uye nervous system, kunyanya sezvo uropi hwomwana wako hukura nokukurumidza zvikuru mugore rake rokutanga rehupenyu uye katatu mukukura kuburikidza nekutanga kwekuzvarwa kwake. Inobatanidzwawo basa rinokosha pakuvandudza maziso echecheche, uye zvinotendwa kurera IQ yemwana.
DHA yakakosha zvikuru kuti makambani ekugadzira vana vacheche ikozvino kuwedzera DHA kune zvigadzirwa zvavo. Zvisinei, hazvizivikanwe kana DHA yakawedzerwa kune yakagadziriswa inobatsira kune vacheche seDHA iyo inowanzoitika mumukaka wemvere.
Unofanira Kutora DHA Zvokudya Kana Uri Kurwisa?
Zvakakodzera, iwe unofanirwa kuwana mamirigiramu anenge 1 500 eDHA pavhiki, zvichida kubva pazvokudya zvaunodya. Asi, isu tinofanirawo kuva nehanya. Mumazuva ako akaoma sekuyamwisa amai, zvinonzwisisika kuti kudya kudya kwakanyatsonaka nekudya kwakakodzera (regai kuve nokuwana makiroori akawandisa) kwakaoma zvikuru.
Saka iwe unogona kuwedzera kuwedzera kudya kwako neDHA yakawedzerwa.
Vavamini yako yepakutanga inogona kunge iine DHA, asi kana ikasaiti, taura nachiremba wako nezvekutora DHA kuwedzera kwemamirigiramu 200 kusvika 400 pazuva.
Zvingaita Kuti Uwane Dha DHA Kubva Kudya
Kuchengetedza kuti mwana wako anowana zvakakwana zveiyo inokosha-o3-fatty acid, zvinokosha kuti uwane DHA yakakwana mukudya kwako.
Unogona kuwana DHA yako nekudya:
- Nehove dzakachena dzakadai salmon, mackerel, herring, sardines, uye tuna
- Nyama tsvuku
- Organ meat
- Mazai
- Makaka ose emukaka
- Green miriwo
Zvingaita Sei Kuti Uwane DHA Yakakwana Kana Uri Vegetarian Or A Vegan
Kana uri kufudza pamuviri we vegan kana kudya zvakasvibirira kwezvinomera, iwe unogona kuwana zvimwe zveDHA zvakakosha pane zvekudya zvakadai se:
- Ground flaxseeds nemafuta efizikisi (1 kipuni pazuva)
- Canola mafuta
- Edamamu kana Soybeans
- Walnuts uye Brazil nuts
- Gorosi germ
- Mbeu yepumpkin, mbeu dzechia, uye mbeu yezuva
- Algae uye Seaweed
Zvisinei, zvokudya zveDHA kubva kune zvisiri izvo zvekudya zvemhuka zvinogona kunge zvisina kukwana. Iwe unofanirwa kutaura nachiremba wako pamusoro pekutora vitamini yakaberekwa iyo inosanganisira DHA kana kutora rimwe DHA rimwe zuva rinowedzera. Iwe unogona kufunga zvakare kuwedzera zvimwe zvekudya zvekudya nemazai pane zvaunodya apo iwe uri pamuviri uye uchiyamwisa.
Sources
American Academy of Pediatrics. Bhuku raMadzimai Idzva Kupa Breastfeeding. Bantam Books. New York. 2011.
Bradbury, J.Docosahexaenoic Acid (DHA): Chigadzirwa chekare chemazuva ano. Nutrients, 2011. 3 (5), 529-554: http://doi.org/10.3390/nu3050529
Lawrence, Ruth A., MD, Lawrence, Robert M., MD. Kuyamwisa Kutungamirirwa Kwechiremba Chiitiko cheSeventh Edition. Mosby. 2011.
Riordan, J., uye Wambach, K. Breastfeeding uye Human Lactation Fourth Edition. Jones naBartlett Kudzidza. 2014.
Yakarongwa naDonna Murray