Ukutya neZiselo ezili-11 ezimele ukuThintelwa ngexa lokukhulelwa-Into ongamele uyidle

Umxholo

• 1. Intlanzi ephezulu ye-mercury
• 2. Intlanzi engaphekwanga okanye eluhlaza
• 3. Inyama engaphekwanga, ekrwada, kunye necutshuliweyo
• 4. Amaqanda aluhlaza
• 5. Inyama yomzimba
• 6. Icaffeine
• 7. Ihlumelo eliluhlaza
• 8. Imveliso engahlanjwanga
• 9. Ubisi olungasetyenziswanga, itshizi, kunye nejusi yeziqhamo
• 10. Utywala
• 11. Ukutya okungafunekiyo okucwangcisiweyo
• Umgca wezantsi

Enye yezinto zokuqala abantu abazifundayo xa bekhulelwe yinto abangakwaziyo ukuyitya. Inokuba yinyani yokwenyani ukuba uyi-sushi enkulu, ikofu, okanye fan onqabileyo we-steak.

Ngombulelo, kukho okungakumbi kuwe unako yitya ngaphezu kwento ongenako ukuyenza. Kuya kufuneka ufunde indlela yokuhamba emanzini (amanzi aphantsi e-mercury, oko kukuthi). Uyakufuna ukunikela ingqalelo kwizinto ozityayo neziselwayo ukuze uhlale usempilweni.

Ukutya okuthile kufuneka kusetyenziswe kuphela kunqabile, ngelixa okunye kufanele kuthintelwe ngokupheleleyo. Nazi izinto ezili-11 zokutya kunye neziselo ukunqanda okanye ukunciphisa xa ukhulelwe.

1. Intlanzi ephezulu ye-mercury

I-Mercury yinto enobungozi kakhulu. Inayo kwaye ifunyanwa ngokuxhaphakileyo emanzini angcolileyo.

Ngexabiso eliphezulu, kunokuba yityhefu kwinkqubo yakho yeemvakalelo, amajoni omzimba kunye nezintso. Inokubangela iingxaki ezinzulu zophuhliso ebantwaneni, ezineziphumo ezibi nakumanqanaba asezantsi.

Kuba ifumaneka kwiilwandle ezingcolileyo, iintlanzi ezinkulu zolwandle zinokuqokelela isixa esikhulu semekyuri. Ke ngoko, kungcono ukunqanda intlanzi ephezulu ye-mercury ngelixa ukhulelwe kunye nokuncancisa.

Intlanzi ephezulu ye-mercury ofuna ukuyiphepha ibandakanya:

• ukrebe
• intlanzi yeswedi
• Ukumkani mackerel
• ityhuna (ngakumbi i-tuna ye-bigeye)
• marlin
• tilefish evela kwiGulf of Mexico
• Irhabaxa leorenji

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba ayizizo zonke iintlanzi eziphezulu kwi-mercury - ziindidi ezithile.

Ukutya iintlanzi ezisezantsi ze-mercury ngexesha lokukhulelwa kunempilo, kwaye ezi ntlanzi zingatyiwa zide zifike, ngokwe-Food and Drug Administration (FDA).

Iintlanzi ezisezantsi ze-mercury zininzi kwaye zibandakanya:

• iiankile
• ikhowudi
• iintlazi ezisibaca
• haddock
• islamoni
• tilapia
• trout (amanzi amatsha)

Iintlanzi ezinamafutha njenge salmon kunye nee anchovies zezona zikhethekileyo, kuba ziphezulu kwi omega-3 fatty acids, ezibalulekileyo emntwaneni wakho.

2. Intlanzi engaphekwanga okanye eluhlaza

Le iya kuba nzima kubalandeli be-sushi, kodwa ibalulekile. Intlanzi eluhlaza, ngakumbi i-shellfish, inokubangela usulelo oluninzi. Ezi zinokuba zintsholongwane, ibhaktiriya, okanye usulelo lwe-parasitic, njenge-norovirus, Vibrio, Salmonella, kunye IListeria.

Ezinye zezi zifo zinokuchaphazela kuphela, zibangele ukungabikho komzimba kunye nobuthathaka. Olunye usulelo lunokudluliselwa emntwaneni wakho ngemiphumo emibi, okanye ebulalayo.

Abafazi abakhulelweyo bachaphazeleka ikakhulu kusulelo lwe-listeria. Ngapha koko, ngokutsho kwamaZiko oLawulo lweNtsholongwane kunye noThintelo (CDC), abasetyhini abakhulelweyo bazakufumana usulelo IListeria kunabantu ngokubanzi. Abafazi abakhulelweyo baseSpanish banamaxesha angama-24 emngciphekweni.

Le bhakteriya inokufumaneka emhlabeni kunye namanzi okanye izityalo ezingcolisekileyo. Intlanzi eluhlaza ingosuleleka xa kusenziwa, kubandakanya ukutshaya okanye ukomisa.

I-Listeria bacteria ingadluliselwa kusana lwakho ngeplasenta, nokuba awubonisi zimpawu zokugula. Oku kunokukhokelela kunikezelo lwaphambi kwexesha, ukuphuma kwesisu, ukuzalwa komntwana oswelekileyo, kunye nezinye iingxaki ezinzulu zempilo, ngokuka.

Ngokuqinisekileyo kucetyiswa ukuba ugweme intlanzi eluhlaza kunye ne-shellfish, kuquka izitya ezininzi ze-sushi. Kodwa ungakhathazeki, uyakonwabela ngakumbi emva kokuba umntwana ezelwe kwaye kukhuselekile ukutya kwakhona.

3. Inyama engaphekwanga, ekrwada, kunye necutshuliweyo

Eminye imicimbi efanayo neentlanzi eziluhlaza ichaphazela inyama engaphekwanga, nayo. Ukutya inyama engaphekwanga okanye eluhlaza kukonyusa umngcipheko wosulelo kwiibhaktheriya ezininzi okanye iiparasites, kubandakanya Toxoplasma, E. coli, IListeria, kunye Salmonella.

Intsholongwane isongela impilo yomntwana wakho omncinci, inokuthi ikhokelele ekuzaleni umntwana oswelekileyo okanye isifo esibuhlungu se-neurological, kubandakanya ukukhubazeka kwengqondo, ubumfama kunye nokuwa.

Ngelixa uninzi lweebhaktheriya lufumaneka kumphezulu wamaqhekeza enyama, ezinye iibacteria zinokuhlala ngaphakathi kwimicu yemisipha.

Olunye usiko olupheleleyo lwenyama-njengama-tenderloins, i-sirloins, okanye i-ribeye yenkomo, imvana kunye ne-veal-inokukhuseleka ukuyitya xa ingaphekwanga yonke indlela. Nangona kunjalo, oku kusebenza kuphela xa iqhekeza lenyama liphelele okanye lingasitywanga, kwaye liphekwe ngokupheleleyo ngaphandle.

Sika inyama, kubandakanya iipatties zenyama, iiburger, inyama egayiweyo, inyama yehagu kunye neenkukhu, akufuneki ityiwe iluhlaza okanye ayiphekwanga. Ke gcina ezo burger kwi-grill eyenziwe kakuhle ngoku.

Izinja ezishushu, inyama yesidlo sasemini, kunye nenyama edlayo nazo ziyinto exhalabisayo, ngamanye amaxesha eyothusa abantu abakhulelweyo. Ezi ntlobo zenyama zinokosuleleka ziintsholongwane ezahlukeneyo ngexesha lokulungisa okanye lokugcina.

Abafazi abakhulelweyo akufuneki batye imveliso yenyama esele yenziwe ngaphandle kokuba baphinde bavuselelwa de kushushu.

4. Amaqanda aluhlaza

Amaqanda aluhlaza anokungcoliseka yile Salmonella iintsholongwane.

Iimpawu zosulelo lwe-salmonella zibandakanya umkhuhlane, isicaphucaphu, ukugabha, isisu esibuhlungu, kunye norhudo.

Nangona kunjalo, kwiimeko ezinqabileyo, usulelo lunokubangela inkampu esibelekweni, ekhokelela ekuzalweni kwangaphambi kwexesha okanye ekuzalweni kwentsana.

Ukutya okuhlala kunamaqanda aluhlaza kubandakanya:

• amaqanda aqhekezwe kancinci
• amaqanda abanjiwe
• isosi ye hollandaise
• Imayonnaise eyenziwe ekhaya
• ezinye izinto zokunxiba zesaladi
• ice cream ekhaya
• Iikhekhe zekhaya

Uninzi lweemveliso zorhwebo ezinamaqanda aluhlaza zenziwe ngamaqanda angadityaniswanga kwaye zikhuselekile ukuzisebenzisa. Nangona kunjalo, kuya kufuneka usoloko ufunda iilebheli ukuze uqiniseke.

Ukuze ube kwicala elikhuselekileyo, qiniseka ukuba uhlala upheka amaqanda ngokugqibeleleyo okanye usebenzise amaqanda anyanzelisiweyo. Gcina ezo izikhupha zibalekayo kunye ne-mayo eyenziwe ekhaya de kube semva kokuba umntwana enze amatyala abo.

5. Inyama yomzimba

Inyama yomzimba ngumthombo omkhulu wezinongo ezahlukeneyo.

Oku kubandakanya i-iron, i-vitamin B12, i-vitamin A, i-zinc, i-selenium, kunye ne-copper-zonke zilungele wena nosana. Nangona kunjalo, ukutya kakhulu i-vitamin A esekwe kwizilwanyana (i-vitamin A esele yenziwe) ayikhuthazwa ngexesha lokukhulelwa.

Ukutya kakhulu ivithamin A esele yenziwe, ngakumbi kwi-trimester yokuqala yokukhulelwa, kunokukhokelela kwiziphene zokuzalwa kunye nokuphuphuma kwesisu.

Nangona oku ikakhulu kunevithamini A, kodwa kungcono ukugcina ukusetyenziswa kwenyama efana nesibindi kwii-ounces ezimbalwa kanye ngeveki.

6. Icaffeine

Ungangomnye wezigidi zabantu abathanda iikomityi zabo zekofu, iti, iziselo, okanye icocoa. Ngokuqinisekileyo awuwedwa xa kufikwa kuthando lwethu lwecaffeine.

Abantu abakhulelweyo bacetyiswa ukuba banciphise i-caffeine yabo engaphantsi kwama-200 milligrams (mg) ngosuku, ngokwe-American College of Obstetricians kunye neGynecologists (ACOG).

I-caffeine ifunxwa ngokukhawuleza kwaye idlula ngokulula kwi-placenta. Ngenxa yokuba iintsana kunye neeplacenta zazo zingenayo i-enzyme ephambili efunekayo ukwenza i-caffeine, amanqanaba aphezulu anokwakha.

Ukutya okuphezulu kwe-caffeine ngexesha lokukhulelwa kubonisiwe kuthintela ukukhula komntwana kunye nokwandisa umngcipheko wobunzima bokuzalwa kokubeleka.

Ubunzima bokuzalwa obuphantsi-buchazwe njengaphantsi kwe-5 lbs., 8 oz. (okanye 2.5 kg) - inxulunyaniswa nokufa kosana kunye nomngcipheko ophezulu wezifo ezingapheliyo xa umdala.

Ke gcina iliso kwikomityi yakho yemihla ngemihla yejoe okanye isoda ukuze uqiniseke ukuba umntwana akanawo umngcipheko wecaffeine eninzi.

7. Ihlumelo eliluhlaza

Ukukhetha kwakho isaladi esempilweni akunakho ukukhululeka kwizithako ezikhohlakeleyo, nokuba. Amahlumela aluhlaza, kubandakanya i-alfalfa, i-clover, iradish, kunye neembotyi ze-mung, zinokungcoliseka Salmonella.

Ubume obufumileyo obufunwa yimbewu ukuqala ukuhluma bulungele ezi ntlobo zebacteria, kwaye phantse akunakwenzeka ukuba zihlanjwe.

Ngesi sizathu, uyacetyiswa ukuba uphephe amahlumela aluhlaza ngokupheleleyo. Nangona kunjalo, amahlumela akhuselekile ukuba angatya emva kokuba ephekiwe, ngokuka.

8. Imveliso engahlanjwanga

Umphezulu weziqhamo nemifuno engacocwanga inokuthi ibe neentsholongwane kunye neeparasites.

Oku kubandakanya Toxoplasma, E. coli, Salmonella, kunye IListeria, enokufunyanwa emhlabeni okanye ngokuphathwa.

Ungcoliseko lunokwenzeka nangaliphi na ixesha ngexesha lokuvelisa, ukuvuna, ukuqhubekeka, ukugcinwa, ukuthuthwa, okanye ukuthengisa. Isidleleli esiyingozi esinokuhlala kwizityalo nakwimifuno siyabizwa Toxoplasma.

Uninzi lwabantu abafumana i-toxoplasmosis abanazo iimpawu, ngelixa abanye banokuziva ngathi banomkhuhlane kwinyanga okanye nangaphezulu.

Uninzi lweentsana ezisulelwe sesi sifo Toxoplasma Iibhaktheriya ngelixa zisesibelekweni azinazo iimpawu ekuzalweni. Nangona kunjalo, iimpawu ezinje ngokungaboni okanye ukukhubazeka kwengqondo kamva ebomini.

Ngaphezu, ipesenti encinci yeentsana ezisulelekileyo zinamehlo okanye ukonakala kwengqondo ngexesha lokuzalwa.

Ngelixa ukhulelweyo, kubaluleke kakhulu ukunciphisa umngcipheko wosulelo ngokuhlamba kakuhle ngamanzi, uxobule, okanye upheke iziqhamo kunye nemifuno. Yigcine njengomkhwa olungileyo emva kokufika kosana, nalo.

9. Ubisi olungasetyenziswanga, itshizi, kunye nejusi yeziqhamo

Ubisi oluhlaza, itshizi engafakwanga ukutya, kwaye inokuba nenqwaba yeebhaktiriya ezinobungozi, kubandakanya IListeria, Salmonella, E. coli, kunye Ubunjani benkampu. (Oku kusenokwenzeka ukuba kuvakala kuqhelekile ngoku.)

Kuyafana nangejusi engaxutywanga, ekwaqheleka kukungcoliseka yintsholongwane. Ezi zifo zinokuba nazo usana olungekazalwa.

Iibhaktheriya zinokwenzeka ngokwendalo okanye zibangelwe kukungcoliseka ngexesha lokuqokelela okanye ukugcinwa. Ukunyanzeliswa kweyona ndlela yeyona ndlela isebenzayo yokubulala naziphi na iintsholongwane eziyingozi, ngaphandle kokutshintsha ixabiso lesondlo kwiimveliso.

Ukunciphisa umngcipheko wosulelo, yitya ubisi, itshizi kunye nejusi yeziqhamo.

10. Utywala

Kucetyiswa ukuba ukuphephe ngokupheleleyo ukusela utywala xa ukhulelwe, njengoko isonyuka. Nokuba isixa esincinci sinokuchaphazela kakubi umntwana wakho.

Ukusela utywala ngexesha lokukhulelwa kunokubangela nesifo sokukhula kosana olungekazalwa, okubandakanya ukukhubazeka ebusweni, iziphene zentliziyo kunye nokukhubazeka kwengqondo.

Kuba ibonakalisiwe ukuba ikhuselekile ngexesha lokukhulelwa, kuyacetyiswa ukuba ungayiphathi kwaphela.

11. Ukutya okungafunekiyo okucwangcisiweyo

Akukho xesha lingcono kunokukhulelwa ukuqala ukutya ukutya okuxineneyo okunesondlo ukukunceda wena kunye nokukhula kwakho okuncinci. Uzakufuna inani elinyukayo lezondlo ezininzi ezibalulekileyo, kubandakanywa iprotheni, i-folate, i-choline kunye nentsimbi.

Ikwayintsomi ukuba "utya isibini." Ungatya njengoko uqhele ukwenza kwisemester yokuqala, emva koko malunga neekhalori ezingama-350 ngosuku kwikota yakho yesibini yesibini, kunye neekhalori ezingama-450 ngosuku kwitrimester yakho yesithathu.

Isicwangciso sokutya sokukhulelwa esifanelekileyo kufuneka ikakhulu siqulathe ukutya okupheleleyo, kunye nezondlo ezininzi ukuzalisekisa iimfuno zakho kunye nezomntwana. Ukutya okungafunekiyo okucutshungulwayo kuhlala kuncinci kwizakhamzimba kunye neekhalori ezininzi, iswekile, kunye namafutha ongezelelweyo.

Ngelixa ukutyeba kobunzima kuyimfuneko ngexesha lokukhulelwa, ukutyeba kakhulu kunxulunyaniswa neengxaki ezininzi kunye nezifo.Oku kubandakanya ukonyuka komngcipheko, kunye nokukhulelwa okanye iingxaki zokuzalwa.

Gcina ukutya kunye nokutya okulula okujolise kwiiproteni, imifuno kunye neziqhamo, amafutha asempilweni, kunye nee-carbohydrate ezityebileyo ezinjengeenkozo, iimbotyi kunye nemifuno enesitatshi. Sukuba nexhala, zininzi iindlela zokuntywila kwimifuno ngaphandle kokuncama incasa.

Umgca wezantsi

Xa ukhulelwe, kubalulekile ukuthintela ukutya kunye neziselo ezinokubeka wena nosana lwakho emngciphekweni.

Nangona uninzi lokutya kunye neziselo zikhuselekile ngokufanelekileyo ukuba uzonwabele, ezinye, njengeentlanzi eziluhlaza, ubisi olungafakwanga amanzi, utywala, kunye nentlanzi ephezulu yemercury, kufuneka zithintelwe.

Kwaye okunye ukutya kunye neziselo ezinje ngekofu kunye nokutya okuneswekile eninzi, kufuneka kuncitshiswe ukuze kukhuthazwe ukukhulelwa okusempilweni.

Ukuba ufuna ukufunda okungakumbi malunga nokutya okutyayo ngexesha lokukhulelwa, jonga eli nqaku: Ukutya okusempilweni ngexesha lokukhulelwa.

• Gwema intlanzi ephezulu ye-mercury kuquka i-shark, i-swordfish, ityhuna kunye ne-marlin.
• Intlanzi eluhlaza kunye neentlanzi ezinokuthi zingcoliswe ziintsholongwane kunye nezidleleli. Ezinye zezi zinto zinokubangela iziphumo ezibi zempilo kwaye zikwenzakalise wena nosana.
• Inyama ekrwada okanye engaphekwanga inokuba neentsholongwane eziyingozi. Njengomgaqo oqhelekileyo, inyama kufuneka iphekwe yonke indlela.
• Amaqanda aluhlaza anokungcoliseka kunye Salmonella, kwaye inokubeka wena nosana lwakho emngciphekweni. Qiniseka ukuba uwapheke kakuhle amaqanda ngaphambi kokutya.
• Inyama yomzimba ngumthombo omkhulu wentsimbi, ivithamini B12, ivithamin A, kunye nobhedu. Ukuthintela ukusebenzisa kakhulu ivithamin A ukunciphisa umda wokutya inyama yomzimba kwii-ounces ezimbalwa kanye ngeveki.
• Nciphisa ukutya okune-caffeine ukuya ngaphantsi kwama-200 mg ngosuku, emalunga neekomityi zekofu ezi-2 ukuya kwezi-3. Ukutya okuphezulu kwe-caffeine ngexesha lokukhulelwa kunokunciphisa ukukhula komntwana kwaye kubangele ubunzima bokuzalwa obuphantsi.
• Amahlumela aluhlaza anokungcoliseka ziintsholongwane. Yitya kuphela iphekwe kakuhle.
• Iziqhamo kunye nemifuno zinokungcoliseka ziintsholongwane eziyingozi, kubandakanya Toxoplasma. Kubalulekile ukuhlamba ngokupheleleyo zonke iziqhamo kunye nemifuno enamanzi amaninzi acocekileyo.
• Sukutya ubisi olungafakwanga, itshizi, okanye incindi yeziqhamo, njengoko oku kutya kukonyusa umngcipheko wosulelo lwebacteria.
• Gwema bonke utywala. Ukusela utywala kunokunyusa umngcipheko wokukhulelwa kwesisu, ukuzalwa komntwana oswelekileyo, kunye nesifo se-fetal alcohol syndrome.
• Ukutya ukutya okusetyenzisiweyo ngexesha lokukhulelwa kunokunyusa umngcipheko wokufumana ubunzima obungaphezulu, isifo seswekile, kunye neengxaki. Oku kunokuba nefuthe lempilo yexesha elide kuwe nakumntwana wakho.