Ngaba ungayitya ityhuna ngelixa ukhulelwe?

Umxholo

• I-Tuna iqulethe izondlo ezibalulekileyo zokukhulelwa okusempilweni
• Kutheni ityhuna inokuba yingozi ngexesha lokukhulelwa
• Yimalini ityhuna ethathwa njengekhuselekileyo ngexesha lokukhulelwa?
• Umgca wezantsi

I-Tuna ithathwa njengomthombo omkhulu wezakhamzimba, uninzi lwazo olubaluleke kakhulu ngexesha lokukhulelwa.

Umzekelo, iyanconywa ngesiqhelo nge-eicosapentaenoic acid yayo (i-EPA) kunye nomxholo we-docosahexaenoic acid (DHA) -amafutha omega-3 amatyathanga amade adlala indima ebalulekileyo kuphuhliso lobuchopho bomntwana wakho kunye nenkqubo yemithambo-luvo ().

Nangona kunjalo, uninzi lweetyhuna zikwanamazinga aphezulu e-mercury, ikhompawundi edityaniswa neengxaki zempilo kunye nophuhliso lweentsana. Ngesi sizathu, abasetyhini bahlala bexwayiswa ukuba banciphise isixa setyhuna abayityayo ngexesha lokukhulelwa.

Eli nqaku liphonononga ukuba ngaba kukhuselekile ukutya ityhuna ngelixa ukhulelwe, kwaye ukuba kunjalo, ngeziphi izixa.

I-Tuna iqulethe izondlo ezibalulekileyo zokukhulelwa okusempilweni

I-Tuna ityebile ngeendlela ezahlukeneyo zokutya, uninzi lwazo lubalulekile ngexesha lokukhulelwa kwakho. Abo bakhoyo kwelona xabiso likhulu baquka ():

• Iiproteni. Esi sondlo sibalulekile kuyo yonke imiba yokukhula. Ukutya iprotheni encinci ngexesha lokukhulelwa kunokubangela ukuphuphuma kwesisu, izithintelo zokukhula kwe-intrauterine, kunye nobunzima bokuzalwa. Oko kwathethi, iprotein engaphezulu inokuba neziphumo ezibi ezifanayo ().
• I-EPA kunye ne-DHA. Ezi omega-3 zetyathanga elide zibalulekile kwiliso lomntwana kunye nokukhula kwengqondo. I-omega-3s ye-chain-long inokunciphisa umngcipheko wokuzalwa ngaphambi kwexesha, ukukhula okungalunganga kosana olungekazalwa, ukudakumba koomama, kunye nokwaliwa komzimba (,,, 6).
• Uvithamini D. I-Tuna iqulethe inani elincinci le-vitamin D, ebalulekileyo ekukhuseleni nakwimpilo yethambo. Amanqanaba afanelekileyo anokuwunciphisa umngcipheko wokukhulelwa kwesisu kunye ne-preeclampsia -ingxaki ephawulwe luxinzelelo lwegazi xa ukhulelwe (, 8,,).
• Intsimbi. Le minerali ibalulekile kuphuhliso olusempilweni kwengqondo yomntwana wakho kunye nenkqubo yemithambo-luvo. Amanqanaba afanelekileyo ngexesha lokukhulelwa nawo anganciphisa umngcipheko wokuzala okuphantsi, ukuzalwa kwangaphambi kokubeleka, kunye nokufa koomama (12).
• Vitamin B12. Esi sondlo sinceda ukwandisa ukusebenza kwenkqubo yeemvakalelo kwaye senze iiproteni kunye neoksijini-yokuhambisa iiseli ezibomvu zegazi. Amanqanaba asezantsi ngexesha lokukhulelwa anokuphakamisa umngcipheko wokukhulelwa kwesisu, ukuzalwa kwangaphambi kokuzalwa, iziphene zokuzalwa, kunye nezinye iingxaki zokukhulelwa (12,,).

Inxalenye enye ye-3.5-ounce (100-gram) yetyhuna ekhanyayo enkonkxiweyo ibonelela malunga neepesenti ezingama-32 zeReferensi yoSuku lwemihla ngemihla (i-RDI) yeprotein, i-9% yeXabiso lemihla ngemihla (i-DV) yentsimbi, kunye ne-107% ye-DV ye-vitamin B12 (, 12, 15, 16).

Eli candelo likwaqulathe malunga ne-25 mg ye-EPA kunye ne-197 mg ye-DHA, efikelela kwi-63-100% yemali yemihla ngemihla iingcali ezininzi zincomela ukuba abasetyhini abakhulelweyo badle (,,).

Abafazi abakhulelweyo abangayityiyo ityhuna ngenxa yokutya okungafunekiyo, kunye nezizathu zenkolo okanye zokuziphatha, kufuneka baqinisekise ukuba bafumana ezi zondlo zaneleyo kweminye imithombo.

Banokuxhamla ekuthatheni isongezelelo semihla ngemihla ukubonelela nge-200 mg ye-DHA okanye i-250 mg EPA kunye ne-DHA ngosuku ().

I-Tuna ngumthombo olungeleyo weprotein, omega-3s-chain, long-chain, vitamin D, iron, kunye nevithamini B12. Ukufumana okwaneleyo kwezi zondlo ngexesha lokukhulelwa kunokunciphisa umngcipheko wokukhulelwa kunye nokuphucula iziphumo zokuzalwa.

Kutheni ityhuna inokuba yingozi ngexesha lokukhulelwa

Uninzi lweengcali zempilo zicebisa ukuba abantu basetyhini abadla ngokutya ityhuna baqhubeke nokwenza oko ngexesha lokukhulelwa. Oko kwathiwa, ngenxa yemixholo ye-mercury, bayalumkisa abasetyhini abakhulelweyo ukuba bakuphephe ukutya kakhulu.

Nangona iyindalo yendalo, uninzi lweemekyuri ezifumaneka kwintlanzi ziziphumo zongcoliseko loshishino, kwaye amanqanaba alo kwiintlanzi abonakala enyuka nyaka ngamnye ().

Zonke iintlanzi ziqulethe i-mercury, kodwa inkulu, ikhulile, kwaye iphakame phezulu kwintlambo yokutya intlanzi, i-mercury inokuthi iqulethe. I-Tuna yintlanzi etyiwayo enokukhula ibe nkulu kwaye indala. Ngenxa yoko, uninzi lweendidi luqokelela isixa esikhulu semekyuri enyameni yabo ().

Ukufakwa okuphezulu kwe-mercury ngexesha lokukhulelwa kungonakalisa ukukhula kwengqondo yomntwana wakho kunye nenkqubo yeemvakalelo. Oku kunokubangela uluhlu lweengxaki, ezona zixhaphakileyo kubandakanya (,,):

• ubunzima bokufunda
• ukulibaziseka kophuhliso lwezakhono zeemoto
• intetho, inkumbulo, kunye nokusilela ingqalelo
• ukungakwazi ukubonwa kwendawo
• quotients zobukrelekrele ezisezantsi (IQs)
• uxinzelelo lwegazi oluphezulu okanye iingxaki zentliziyo ebudaleni

Kwiimeko ezinzima, ukungena okuphezulu kwe-mercury ngexesha lokukhulelwa ngamanye amaxesha kukhokelela ekuphulukaneni nevumba, umbono, okanye ukuva kusana, kunye neziphene zokuzalwa, ukuxhuzula, isiqaqa, kunye nokufa kweentsana ().

Into enomdla kukuba, olunye uphando lubonisa ukuba ukubonakaliswa kwemekyuri ekukhulelweni kwasekuqaleni akunakuba neziphumo ezibi ekuziphatheni komntwana, ekukhuleni kwakhe, okanye ekusebenzeni kwengqondo, ukuba nje umama utya iintlanzi ngexesha lokukhulelwa ().

Oku kuphakamisa ukuba ezinye iikhompawundi kwiintlanzi zinokuchasana nemiphumo emibi ye-mercury. Nangona kunjalo, uphando oluninzi luyafuneka ngaphambi kokuba kwenziwe izigqibo ezinamandla.

Ngapha koko, abasetyhini abakhulelweyo kufuneka bakuphephe ukutya ityhuna eluhlaza ukunciphisa umngcipheko wosulelo IListeria monocytogenes, ibhaktiriya enokuba nefuthe elibi ekukhuleni kosana nakuphuhliso ().

I-Tuna yintlanzi ehlala iqulethe amanqanaba aphezulu e-mercury. Ukungenisa i-mercury eninzi ngexesha lokukhulelwa kungonakalisa ukukhula kwengqondo yomntwana wakho kunye nenkqubo yemithambo-luvo, ekugqibeleni kukhokelela kuluhlu lweengxaki zempilo kunye nophuhliso.

Yimalini ityhuna ethathwa njengekhuselekileyo ngexesha lokukhulelwa?

Umngcipheko weMercury uyanyuka, kwaye iintlobo ezahlukeneyo zeentlanzi ziqukethe amanani ahlukeneyo e-mercury.

Kananjalo, uLawulo lwezoKutya kunye neDrug (FDA) lubonisa ukuba abasetyhini abakhulelweyo badla ii-ounces eziyi-8-12 (225-340 gram) zentlanzi kunye nokutya kwaselwandle ngeveki, kubandakanya nangaphezulu koku kulandelayo ():

• Ii-ounces ezili-12 (340 gram) zetyhuna ekhanyayo enkonkxiweyo okanye enye intlanzi ye-mercury ephantsi, njengee-anchovies, i-cod, i-tilapia, okanye i-trout

okanye

• Ii-ounces ezi-4 (112 gram) ze-yellowfin, ezimhlophe, i-albacore tuna, okanye enye intlanzi ephakathi ye-mercury, enje nge-bluefish, halibut, mahi-mahi, tilefish, okanye snapper

Ngapha koko, abasetyhini abakhulelweyo bayakhuthazwa ukuba bayiphephe ngokupheleleyo i-bigeye tuna kunye nezinye iintlanzi eziphezulu ze-mercury, ezinje nge-swordfish, shark, marlin, rough orange, king mackerel, kunye ne-tilefish.

Uninzi lwabasemagunyeni bokutya bakhuphe iingcebiso malunga nokusetyenziswa kwetyhuna ngexesha lokukhulelwa. Uninzi lufana kakhulu nezikhokelo ze-FDA, nangona uhlobo lwetyhuna ekujongwa njengokukhuselekileyo ekusebenziseni luyahluka phakathi kwamazwe ().

Isixa setyhuna esibonwa sikhuselekile ngexesha lokukhulelwa siyahluka ngokwamazwe. E-United States, abafazi bayacetyiswa ukuba bangadli ngaphezulu kwe-ounces ezili-12 (340 gram) zetyhuna ekhanyisiweyo okanye ngaphantsi kwee-ounces ezi-4 (112 gram) ze-yellowfin okanye i-albacore tuna ngeveki.

Umgca wezantsi

I-Tuna yindawo efanelekileyo yokufumana izondlo, uninzi lwazo lubaluleke kakhulu ngexesha lokukhulelwa.

Nangona kunjalo, iintlobo ezithile zetyhuna zinokuqulatha amanqanaba aphezulu e-mercury, ikhompawundi engonakalisa impilo yomntwana wakho kwaye ikhokelele kuluhlu lweengxaki zophuhliso. Ngapha koko, ukutya ityhuya eluhlaza kungonyusa umngcipheko we IListeria usulelo.

Ukwandisa izibonelelo zokutya ityhuna ngelixa unciphisa nayiphi na ingozi, abasetyhini abakhulelweyo bayakhuthazwa ukuba bakuphephe ukutya ityhuna eluhlaza. Kuya kufuneka bathande iintlobo ezisezantsi ze-mercury zetyhuna kunye nezinye iintlanzi ngelixa bephepha abanamanqanaba aphezulu e-mercury.

Abasetyhini abagqithisa ukutya ityhuna ngenxa yokungezwani komzimba okanye izizathu zonqulo okanye zokuziphatha banokufumana inzuzo ngokongeza i-omega-3 eyongezekileyo yokutya kwabo.