11 Ukudla Neziphuzo Okufanele Ukuzigweme Ngesikhathi Sokukhulelwa - Ongafanele Ukudla

-Delile

• 1. Izinhlanzi eziphakeme ze-mercury
• 2. Inhlanzi engaphekiwe noma eluhlaza
• 3. Inyama engaphekiwe, engavuthiwe futhi esetshenzisiwe
• 4. Amaqanda aluhlaza
• 5. Inyama yomzimba
• 6. Ikhafeyini
• 7. Amahlumela aluhlaza
• 8. Umkhiqizo ongageziwe
• 9. Ubisi olungashisiwe, ushizi, nejusi yezithelo
• 10. Utshwala
• 11. Ukudla okungenamsoco okwenziwe
• Okubalulekile

Enye yezinto zokuqala abantu abazifundayo lapho bekhulelwe yilokho abangakwazi ukukudla. Kungaba bummer wangempela uma uyi-sushi enkulu, ikhofi, noma umlandeli we-steak ongajwayelekile.

Ngokujabulisayo, kunokuningi okwengeziwe kuwe can udle kunalokho ongeke ukwazi. Kumele ufunde ukuthi uzulazula kanjani emanzini (amanzi aphansi e-mercury, okungukuthi). Uzofuna ukunaka kakhulu lokho okudlayo nokuphuzayo ukuze uhlale uphilile.

Ukudla okuthile kufanele kusetshenziswe ngokungavamile, kanti okunye kufanele kugwenywe ngokuphelele. Nakhu ukudla neziphuzo eziyi-11 okufanele uzigweme noma uzinciphise ngenkathi ukhulelwe.

1. Izinhlanzi eziphakeme ze-mercury

IMercury iyinto enobuthi kakhulu. Inayo futhi itholakala kakhulu emanzini angcolile.

Ngamanani aphezulu, kungaba yingozi kuhlelo lwakho lwezinzwa, amasosha omzimba, kanye nezinso. Kungadala nezinkinga ezinkulu zokukhula ezinganeni, kube nemiphumela emibi ngisho nangamanani aphansi.

Njengoba itholakala ezilwandle ezingcolile, izinhlanzi ezinkulu zasolwandle zingaqoqa amanani aphezulu e-mercury. Ngakho-ke, kungcono ukugwema izinhlanzi eziphezulu ze-mercury ngenkathi ukhulelwe futhi uncelisa.

Izinhlanzi ze-mercury ephezulu ofuna ukuyigwema zifaka:

• ushaka
• i-swordfish
• king mackerel
• ituna (ikakhulukazi i-bigeye tuna)
• marlin
• tilefish kusuka eGulf of Mexico
• Umbala osawolintshi

Kodwa-ke, kubalulekile ukuthi wazi ukuthi akuzona zonke izinhlanzi ezine-mercury ephezulu - izinhlobo ezithile nje.

Ukudla izinhlanzi eziphansi ze-mercury ngesikhathi sokukhulelwa kunempilo kakhulu, futhi lezi zinhlanzi zingadliwa kuze kufike, ngokusho kweFood and Drug Administration (FDA).

Izinhlanzi eziphansi ze-mercury ziningi futhi zifaka:

• ama-anchovies
• ikhodi
• i-flounder
• haddock
• uhlobo lwenhlanzi
• tilapia
• trout (amanzi angenasawoti)

Izinhlanzi ezinamafutha njenge-salmon nama-anchovies yizinketho ezinhle kakhulu, njengoba ziphezulu kuma-omega-3 fatty acids, abalulekile enganeni yakho.

2. Inhlanzi engaphekiwe noma eluhlaza

Lokhu kuzoba nzima kubalandeli be-sushi, kepha kubalulekile. Inhlanzi eluhlaza, ikakhulukazi i-shellfish, ingadala izifo eziningi. Lokhu kungaba ukutheleleka ngegciwane, ibhaktheriya noma i-parasitic, njenge-norovirus, Vibrio, Salmonella, futhi IListeria.

Ezinye zalezi zifo zingakuthinta kuphela, zibangele ukuphelelwa amanzi emzimbeni nobuthakathaka. Ezinye izifo zingadluliselwa enganeni yakho ngemiphumela emibi, noma ebulalayo.

Abesifazane abakhulelwe basengozini yokutheleleka nge-listeria. Eqinisweni, ngokusho kweCenters for Disease Control and Prevention (CDC), abesifazane abakhulelwe basethubeni lokutheleleka IListeria kunabantu abaningi. Abesifazane abakhulelwe baseSpanishi basengozini ephindwe izikhathi ezingama-24.

La magciwane angatholakala enhlabathini nasemanzini noma ezitshalweni ezingcolile. Izinhlanzi ezingavuthiwe zingatheleleka ngesikhathi sokulungiswa, kufaka phakathi ukubhema noma ukomiswa.

Ama-bacteria e-Listeria angadluliselwa enganeni yakho nge-placenta, noma ngabe awukhombisi zimpawu zokugula. Lokhu kungaholela ekulethweni ngaphambi kwesikhathi, ukukhulelwa kwesisu, ukuzala ingane ishonile, nezinye izinkinga ezinkulu zempilo, ngokusho kwe-.

Kuyalulekwa nakanjani ukuthi kugwenywe inhlanzi eluhlaza kanye ne-shellfish, kufaka phakathi izitsha eziningi ze-sushi. Kodwa ungakhathazeki, uzoyithokozela kakhulu leyo nto emva kokuzalwa kwengane futhi kuphephe kakhulu ukuyidla futhi.

3. Inyama engaphekiwe, engavuthiwe futhi esetshenzisiwe

Ezinye zezinkinga ezifanayo nezinhlanzi eziluhlaza zithinta inyama engaphekiwe, futhi. Ukudla inyama engaphekiwe noma eluhlaza kukhulisa ubungozi bokutheleleka kusuka kuma-bacteria noma ama-parasites amaningana, kufaka phakathi I-Toxoplasma, E. coli, IListeria, futhi Salmonella.

Amagciwane angasongela impilo yengane yakho, okungenzeka iholele ekubelethweni komuntu oshonile noma izifo ezinzima zemizwa, kufaka phakathi ukukhubazeka kwengqondo, ubumpumputhe kanye nesifo sokuwa.

Ngenkathi amabhaktheriya amaningi etholakala ebusweni bezingcezu zenyama yonke, amanye amabhaktheriya angahlala ngaphakathi kwezintambo zemisipha.

Okunye ukusikwa okuphelele kwenyama - njengama-tenderloins, ama-sirloins, noma i-ribeye yenkomo, iwundlu ne-veal - kungaphepha ukukudla uma kungaphekiwe yonke indlela. Kodwa-ke, lokhu kusebenza kuphela lapho ucezu lwenyama luphelele noma lungasikiwe, futhi luphekwe ngokuphelele ngaphandle.

Sika inyama, kufaka phakathi ama-patties wenyama, ama-burger, inyama egayiwe, ingulube nezinkukhu, akufanele kudliwe kungaphekiwe noma kungaphekiwe. Ngakho-ke gcina lawo ma-burger ku-grill eyenziwe kahle okwamanje.

Izinja ezishisayo, inyama yasemini, nenyama yedeli nakho kuyakhathaza, kwesinye isikhathi okumangazayo kubantu abakhulelwe. Lezi zinhlobo zenyama zingatheleleka ngamagciwane ahlukahlukene ngesikhathi sokulungiswa noma ukugcinwa.

Abesifazane abakhulelwe akufanele basebenzise imikhiqizo yenyama esetshenzisiwe ngaphandle kokuthi bavuselelwe kuze kushise.

4. Amaqanda aluhlaza

Amaqanda aluhlaza angangcoliswa ne- Salmonella amagciwane.

Izimpawu zokutheleleka nge-salmonella zifaka phakathi umkhuhlane, isicanucanu, ukuhlanza, amajaqamba esiswini, nohudo.

Kodwa-ke, ezimweni ezingavamile, ukutheleleka kungadala amajaqamba esibelethweni, okuholele ekuzalweni ngaphambi kwesikhathi noma ekubelethweni kozalo.

Ukudla okuvame ukuqukethe amaqanda aluhlaza kufaka:

• amaqanda ahlikihliwe kancane
• amaqanda abanjisiwe
• isoso le-hollandaise
• imayonnaise eyenziwe ekhaya
• okunye ukugqoka okwenziwe ngesaladi
• u-ayisikhilimu owenziwe ekhaya
• uqweqwe lukhekhe okuzenzela

Iningi lemikhiqizo yezentengiselwano enamaqanda aluhlaza yenziwa ngamaqanda angenisiwe futhi kuphephile ukuwadla. Noma kunjalo, kufanele uhlale ufunda ilebula ukuze uqiniseke.

Ukuze ube sohlangothini oluphephile, qiniseka ukuthi uwapheka njalo amaqanda ngokucophelela noma usebenzise amaqanda angenisiwe. Gcina lezo zikhupha ezi-super runny kanye ne-mayo eyenziwe ekhaya kuze kube ngemuva kokuthi ingane iqale ukubonakala.

5. Inyama yomzimba

Inyama yomzimba ingumthombo omuhle wezinhlobonhlobo zezakhamzimba.

Lokhu kufaka phakathi i-iron, uvithamini B12, uvithamini A, i-zinc, i-selenium, nethusi - konke okulungele wena nengane. Kodwa-ke, ukudla uvithamini A omningi kakhulu wezilwane (i-preformed vitamin A) akunconywa ngesikhathi sokukhulelwa.

Ukusebenzisa kakhulu uvithamini A owenziwe kwangaphambili, ikakhulukazi ku-trimester yokuqala yokukhulelwa, kungaholela ekukhubazekeni kokuzalwa kanye nokukhulelwa kwesisu.

Yize lokhu ikakhulukazi kunezithasiselo zikavithamini A, kungcono ukugcina ukusebenzisa kwakho inyama yenyama efana nesibindi kuma-ounces ambalwa kanye ngeviki.

6. Ikhafeyini

Ungaba ngomunye wezigidi zabantu abathanda izinkomishi zabo zansuku zonke zekhofi, itiye, iziphuzo ezibandayo, noma ukhokho. Awuwedwa neze uma kuziwa othandweni lwethu lwe-caffeine.

Abantu abakhulelwe ngokuvamile bayelulekwa ukuthi banciphise ukudla kwabo okune-caffeine kube ngaphansi kwama-milligram angama-200 (mg) ngosuku, ngokusho kwe-American College of Obstetricians and Gynecologists (ACOG).

I-caffeine imuncwa ngokushesha okukhulu futhi idlulela kalula ku-placenta. Ngenxa yokuthi abantwana namaplacenta abo abanayo i-enzyme eyinhloko edingekayo ukuze kugaywe i-caffeine, amazinga aphezulu angakha.

Ukudla okuphezulu kwe-caffeine ngesikhathi sokukhulelwa kuboniswe ukuthi kukhawulela ukukhula kombungu futhi kukhuphule ubungozi besisindo sokuzalwa esiphansi lapho ubeletha.

Isisindo sokuzalwa esiphansi - esichazwa njengaphansi kwama-5 lbs., 8 oz. (noma 2.5 kg) - kuhlotshaniswa nokufa kwezinsana kanye nengozi ephezulu yezifo ezingamahlalakhona lapho usumdala.

Ngakho-ke bhekisisa inkomishi yakho yansuku zonke yejoe noma i-soda ukuze uqiniseke ukuthi ingane ayinakho ukuvezwa yi-caffeine eningi kakhulu.

7. Amahlumela aluhlaza

Ukukhetha kwakho isaladi okunempilo kungenzeka kungabi mahhala kwizithako ezinamandla, noma. Amahlumela aluhlaza, kufaka phakathi i-alfalfa, i-clover, isithombo, namahlumela kabhontshisi we-mung, angangcoliswa Salmonella.

Imvelo enomswakama edingwa yimbewu ukuqala ukuhluma ilungele lezi zinhlobo zamagciwane, futhi cishe akunakwenzeka ukuyigeza.

Ngalesi sizathu, welulekwa ukuthi ugweme amahlumela aluhlaza ngokuphelele. Kodwa-ke, amahlumela aphephile ukuthi angadliwa uma esephekiwe, ngokusho kwe.

8. Umkhiqizo ongageziwe

Ubuso bezithelo nemifino engageziwe noma engagezwanga bungangcoliswa ngamagciwane kanye nama-parasites amaningana.

Lokhu kufaka phakathi I-Toxoplasma, E. coli, Salmonella, futhi IListeria, engatholakala enhlabathini noma ngokuphathwa.

Ukungcola kungenzeka nganoma yisiphi isikhathi ngesikhathi sokukhiqiza, ukuvuna, ukucubungula, ukugcina, ukuhambisa noma ukuthengisa. Isinambuzane esisodwa esiyingozi esingahlala ezithelweni nasemifino siyabizwa I-Toxoplasma.

Iningi labantu abathola i-toxoplasmosis alinazo izimpawu, kanti abanye bangazizwa sengathi banomkhuhlane inyanga noma ngaphezulu.

Iningi lezinsana ezitheleleke nge- I-Toxoplasma amagciwane ngenkathi esesibelethweni engenazo izimpawu lapho ezalwa. Kodwa-ke, izimpawu ezifana nokungaboni noma ukukhubazeka kwengqondo kamuva empilweni.

Ngaphezu kwalokho, iphesenti elincane lezingane ezisanda kuzalwa ezinegciwane linokulimala okukhulu kwamehlo noma kobuchopho lapho zizalwa.

Ngenkathi ukhulelwe, kubaluleke kakhulu ukunciphisa ubungozi bokutheleleka ngokugeza kahle ngamanzi, ngokuxebuka, noma ngokupheka izithelo nemifino. Yigcine njengomkhuba omuhle ngemuva kokufika kwengane, nayo.

9. Ubisi olungashisiwe, ushizi, nejusi yezithelo

Ubisi oluhlaza, ushizi ongasetshenziswanga, futhi ungaqukatha amagciwane amaningi ayingozi, kufaka phakathi IListeria, Salmonella, E. coli, futhi I-Campylobacter. (Lokhu kuzwakala kujwayelekile manje.)

Okufanayo kuya ngejusi engavunyelwe, nayo ethambekele ekungcolisweni kwamagciwane. Lezi zifo zingaba nazo enganeni engakazalwa.

Ama-bacteria angenzeka ngokwemvelo noma adalwe ukungcoliswa ngesikhathi sokuqoqwa noma ukugcinwa. I-Pasteurization iyindlela ephumelela kunazo zonke yokubulala noma yimaphi amabhaktheriya ayingozi, ngaphandle kokushintsha inani lokondleka kwemikhiqizo.

Ukunciphisa ubungozi bokutheleleka, yidla ubisi, ushizi, nejusi yezithelo kuphela.

10. Utshwala

Kwelulekwa ukuthi kugwenywe ngokuphelele ukuphuza utshwala lapho ukhulelwe, ngoba buyanda. Ngisho nenani elincane lingathinta kabi ingane yakho.

Ukuphuza utshwala ngesikhathi sokukhulelwa nakho kungadala i-fetal alcohol syndrome, okubandakanya ukukhubazeka ebusweni, ukukhubazeka kwenhliziyo nokukhubazeka kwengqondo.

Njengoba sekufakazelwe ukuthi kuphephile ngesikhathi sokukhulelwa, kunconywa ukukugwema ngokuphelele.

11. Ukudla okungenamsoco okwenziwe

Asikho isikhathi esingcono kunokukhulelwa ukuqala ukudla ukudla okuminyene nomsoco ukusiza wena kanye nengane yakho ekhulayo. Uzodinga inani elinyukile lezakhamzimba eziningi ezibalulekile, kufaka phakathi amaprotheni, i-folate, i-choline ne-iron.

Kuyinganekwane futhi ukuthi "udla ababili." Ungadla njengoba ujwayele ukwenza ngesikhathi sonyaka wokuqala, bese kuba ngama-calories angama-350 ngosuku ku-trimester yakho yesibili, namakholori angama-450 ngosuku ku-trimester yakho yesithathu.

Uhlelo lokudla lokukhulelwa olulungile kufanele ikakhulu lube nokudla okuphelele, okunomsoco omningi ukufeza izidingo zakho nezomntwana. Ukudla okungenamsoco okucutshungulwayo kuvame ukuba nezakhi ezincane futhi kunama-calories amaningi, ushukela, namafutha angeziwe.

Ngenkathi ukuzuza okuthile kwesisindo kuyadingeka ngesikhathi sokukhulelwa, ukuzuza ngokweqile kwesisindo kuye kwaxhunyaniswa nezinkinga nezifo eziningi. Lokhu kufaka ingozi eyengeziwe, kanye nokukhulelwa noma izinkinga zokuzalwa.

Namathela ekudleni nasekudleni okulula okugxila kumaprotheni, imifino nezithelo, amafutha anempilo, nama-carbohydrate acebile anefayibha njengokusanhlamvu okuphelele, ubhontshisi nemifino enesitashi. Ungakhathazeki, kunezindlela eziningi zokwehlisa imifino ekudleni kwakho ngaphandle kokunikela ukunambitheka.

Okubalulekile

Uma ukhulelwe, kubalulekile ukugwema ukudla neziphuzo ezingabeka wena nengane yakho engcupheni.

Yize ukudla neziphuzo eziningi kuphephe ngokuphelele ukukuthokozela, ezinye, njengezinhlanzi ezingavuthiwe, ubisi olungafakwanga ubuthi, utshwala, nezinhlanzi eziphezulu ze-mercury, kufanele kugwenywe.

Futhi, okunye ukudla neziphuzo ezifana nekhofi nokudla okunoshukela omningi, kufanele kukhawulelwe ukuze kukhuthazwe ukukhulelwa okunempilo.

Uma ufuna ukufunda kabanzi mayelana nokuthi yikuphi ukudla okufanele ukudle ngesikhathi sokukhulelwa, bheka le ndatshana: Ukudla Okunempilo Ngesikhathi Sokukhulelwa.

• Gwema izinhlanzi ze-high-mercury kufaka phakathi ushaka, i-swordfish, i-tuna, ne-marlin.
• Inhlanzi eluhlaza kanye ne-shellfish kungangcoliswa ngamagciwane kanye nama-parasites. Ezinye zazo zingadala imiphumela emibi yezempilo futhi zilimaze wena nengane.
• Inyama eluhlaza noma engaphekiwe ingaqukatha amagciwane ayingozi. Njengomthetho ojwayelekile, inyama kufanele iphekwe yonke indawo.
• Amaqanda aluhlaza angangcoliswa Salmonella, futhi kungabeka wena nengane yakho engcupheni. Qinisekisa ukupheka kahle amaqanda ngaphambi kokudla.
• Inyama yomzimba ingumthombo omkhulu wensimbi, uvithamini B12, uvithamini A, nethusi. Ukuvimbela ukusebenzisa uvithamini A omningi kakhulu ukunciphisa umkhawulo wakho wokudla kwenyama yomzimba kuma-ounces ambalwa kanye ngesonto.
• Beka umkhawulo ekudleni kwe-caffeine ibe ngaphansi kuka-200 mg ngosuku, okuyizinkomishi zekhofi ezi-2 kuya kwezi-3. Ukudla okuphezulu kwe-caffeine ngesikhathi sokukhulelwa kunganciphisa ukukhula kwengane futhi kubangele isisindo esiphansi sokuzalwa.
• Amahlumela aluhlaza angahle angcoliswe ngamagciwane. Zidle kuphela ziphekwe kahle.
• Izithelo nemifino kungahle kungcoliswe ngamagciwane ayingozi, kufaka phakathi I-Toxoplasma. Kubalulekile ukugeza kahle zonke izithelo nemifino ngamanzi amaningi ahlanzekile.
• Ungadli ubisi olungashiswanga, ushizi, noma ujusi wezithelo, njengoba lokhu kudla kukhulisa ubungozi bokutheleleka ngamagciwane.
• Gwema bonke utshwala. Ukuphuza utshwala kungakhuphula ubungozi bokukhulelwa kwesisu, ukuzala ingane ifile kanye ne-fetal alcohol syndrome.
• Ukudla ukudla okwenziwe ngesikhathi sokukhulelwa kungakhuphula ubungozi bokuzuza ngokweqile, isifo sikashukela sokukhulelwa kanye nezinkinga. Lokhu kungaba nemiphumela yezempilo yesikhathi eside kuwe nasenganeni yakho.