Ungayidla yini i-Tuna ngenkathi ukhulelwe?

-Delile

• I-tuna iqukethe izakhi zomzimba ezibalulekile ekukhulelweni okunempilo
• Kungani i-tuna ingaba yingozi ngesikhathi sokukhulelwa
• Ngakanani i-tuna ethathwa njengephephile ngesikhathi sokukhulelwa?
• Okubalulekile

I-tuna ibhekwa njengomthombo omkhulu wezakhamzimba, eziningi zazo ezibaluleke kakhulu ngesikhathi sokukhulelwa.

Isibonelo, kudunyiswa kakhulu nge-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA) yokuqukethwe - amafutha amabili omega-3 anezintambo ezinde adlala izindima ezibalulekile ekukhuleni kobuchopho bengane yakho nohlelo lwezinzwa ().

Noma kunjalo, izinhlobo eziningi ze-tuna nazo ziqukethe amazinga aphezulu e-mercury, ikhompiyutha exhunyaniswe nezinkinga ezahlukahlukene zezempilo nentuthuko ezinganeni. Ngalesi sizathu, abesifazane bavame ukuxwayiswa ukuthi banciphise inani le-tuna abalidlayo ngesikhathi sokukhulelwa.

Lo mbhalo ubuyekeza ukuthi kuphephile yini ukudla i-tuna ngenkathi ukhulelwe, futhi uma kunjalo, ngamanani angakanani.

I-tuna iqukethe izakhi zomzimba ezibalulekile ekukhulelweni okunempilo

I-tuna icebile ngezakhi zomzimba ezahlukahlukene, eziningi zazo ezibalulekile phakathi nokukhulelwa kwakho konke. Labo abakhona ngamanani amakhulu kakhulu bafaka ():

• Amaprotheni. Lesi sakhi somzimba sibalulekile kuzo zonke izici zokukhula. Ukudla amaprotheni amancane kakhulu ngesikhathi sokukhulelwa kungaholela ekuphuphumeni kwesisu, imikhawulo yokukhula kwe-intrauterine, nesisindo sokuzalwa esiphansi. Lokho kusho ukuthi, amaprotheni amaningi angaba nemiphumela emibi efanayo ().
• I-EPA ne-DHA. Lawa ma-omega-3 amaketanga amade abalulekile ekukhuleni kwamehlo nengqondo yengane. Ama-omega-3s amaketanga amade nawo anganciphisa ubungozi bokuzalwa ngaphambi kwesikhathi, ukungakhuli kahle kombungu, ukucindezeleka komama, kanye nokungezwani komzimba nezingane,,,, 6).
• Uvithamini D. I-tuna iqukethe inani elincane likavithamini D, elibalulekile ekuzivikeleni nasemphakathini wethambo. Amazinga anele angaphinde anciphise ubungozi bokukhulelwa kwesisu kanye ne-preeclampsia - inkinga ekhonjiswe umfutho wegazi ophakeme lapho ukhulelwe (, 8,,).
• Insimbi. Le minerali ibalulekile ekukhuleni okunempilo kobuchopho bengane yakho nohlelo lwezinzwa. Amazinga anele ngesikhathi sokukhulelwa nawo anganciphisa ubungozi besisindo sokuzalwa esiphansi, ukuzalwa kwangaphambi kokubeletha, kanye nokufa komama (, 12).
• Uvithamini B12. Lesi sithako sisiza ukwandisa ukusebenza kwesistimu yezinzwa futhi senze amaprotheni kanye ne-oxygen-ethutha amangqamuzana egazi abomvu. Amazinga aphansi ngesikhathi sokukhulelwa angakhuphula ubungozi bokukhulelwa kwesisu, ukuzalwa ngaphambi kwesikhathi, ukukhubazeka kokuzalwa, nezinye izinkinga zokukhulelwa (12,,).

Ingxenye eyodwa ye-3.5-ounce (100-gram) ye-tuna ekheniwe ekhanyayo inikeza cishe ama-32% we-Reference Daily Intake (RDI) yamaprotheni, i-9% ye-Daily Value (DV) yensimbi, kanye ne-107% ye-DV ye-vitamin B12 (, 12, 15, 16).

Le ngxenye futhi iqukethe ama-25 mg we-EPA kanye no-197 mg we-DHA, okubalelwa kuma-63-100% wemali yansuku zonke ochwepheshe abaningi abancoma ukuthi abesifazane abakhulelwe badle (,,).

Abesifazane abakhulelwe abangayidli i-tuna ngenxa yokungezwani komzimba nokudla, kanye nezizathu zenkolo noma zokuziphatha, kufanele baqinisekise ukuthi bathola lezi zakhi zomzimba ezanele kweminye imithombo.

Bangazuza futhi ngokuthatha isengezo sansuku zonke esihlinzeka okungenani ngama-200 mg we-DHA noma ama-250 mg EPA kanye ne-DHA ngosuku ().

I-Tuna ingumthombo olula wamaprotheni, i-omega-3s yamaketanga amade, uvithamini D, i-iron, ne-vitamin B12. Ukuthola okwanele kwalezi zakhamzimba ngesikhathi sokukhulelwa kunganciphisa ubungozi bezinkinga zokukhulelwa futhi kuthuthukise imiphumela yokuzalwa.

Kungani i-tuna ingaba yingozi ngesikhathi sokukhulelwa

Ochwepheshe abaningi bezempilo bancoma ukuthi abesifazane abavame ukudla i-tuna baqhubeke nokwenza kanjalo ngesikhathi sokukhulelwa. Lokho kusho, ngenxa yokuqukethwe yi-mercury, baxwayisa abesifazane abakhulelwe ukuthi bagweme ukudla kakhulu.

Yize kuyinhlanganisela yemvelo, iningi le-mercury elitholakala ezinhlanzini lingumphumela wokungcola kwezimboni, futhi amazinga alo ezinhlanzini abonakala enyuka unyaka nonyaka ().

Zonke izinhlanzi ziqukethe i-mercury ethile, kepha uma inkulu, indala, futhi iphakeme ochungechungeni lokudla inhlanzi, kungenzeka ukuthi iqukethe i-mercury eyengeziwe. I-tuna iyinhlanzi edlayo engakhula ibe mdala futhi indala. Ngakho-ke, izinhlobo eziningi ziqoqa inani elikhulu le-mercury enyameni yazo ().

Ukufakwa okuphezulu kwe-mercury ngesikhathi sokukhulelwa kungalimaza ukukhula kwengqondo yengane yakho kanye nesistimu yezinzwa. Lokhu kungaholela ezinkingeni ezahlukahlukene, ezivame kakhulu ezibandakanya (,,):

• ubunzima bokufunda
• ukuthuthukiswa kokubambezeleka kwamakhono ezimoto
• ukukhuluma, inkumbulo, nokulahlekelwa ukunakwa
• amakhono amabi okubuka indawo
• ama-quotients aphansi ezobunhloli (ama-IQ)
• umfutho wegazi ophakeme noma izinkinga zenhliziyo lapho usumdala

Ezimweni ezinzima, ukutholakala okuphezulu kwe-mercury ngesikhathi sokukhulelwa kwesinye isikhathi kuholela ekulahlekelweni kwephunga, ukubona, noma ukuzwa enganeni, kanye nokukhubazeka kokuzalwa, ukuquleka, ikhoma, ngisho nokufa kwezinsana ().

Kuyathakazelisa ukuthi olunye ucwaningo lukhombisa ukuthi ukuvezwa kwe-mercury ekukhulelweni kokuqala kungabi nemiphumela emibi ekuziphatheni kwengane, ekukhuleni, noma ekusebenzeni kwengqondo, inqobo nje uma umama edla inhlanzi ngesikhathi sokukhulelwa ().

Lokhu kusikisela ukuthi izinhlanganisela ezithile zezinhlanzi zingalinganisa imiphumela emibi ye-mercury. Kodwa-ke, kudingeka olunye ucwaningo ngaphambi kokuba kwenziwe iziphetho ezinamandla.

Ngaphezu kwalokho, abesifazane abakhulelwe kufanele bagweme ukudla i-tuna eluhlaza ukunciphisa ubungozi bokutheleleka nge IListeria monocytogenes, ibhaktheriya engaba nemiphumela emibi ekukhuleni nasekuthuthukisweni kwengane ().

I-tuna iyinhlanzi evame ukuqukethe amazinga aphezulu e-mercury. Ukufaka i-mercury eningi kakhulu ngesikhathi sokukhulelwa kungalimaza ukukhula kwengqondo yengane yakho kanye nesistimu yezinzwa, ekugcineni okuholele ebuningini bezinkinga zezempilo nezentuthuko.

Ngakanani i-tuna ethathwa njengephephile ngesikhathi sokukhulelwa?

Ubungozi beMercury buyanda, futhi izinhlobo ezahlukene zezinhlanzi ziqukethe amanani ahlukile we-mercury.

Kanjalo, i-Food and Drug Administration (i-FDA) iphakamisa ukuthi abesifazane abakhulelwe badla ama-ounces ayi-8-12 (225-340 amagremu) wezinhlanzi nezinhlanzi zasolwandle ngesonto, kufaka phakathi okungekho kokulandelayo ():

• Ama-ounces ayi-12 (ama-340 amagremu) we-tuna ekhanyayo ekheniwe noma ezinye izinhlanzi eziphansi ze-mercury, njenge-anchovies, i-cod, i-tilapia, noma i-trout

noma

• Ama-ounces amane (112 amagremu) we-yellowfin, omhlophe, i-albacore tuna, noma enye inhlanzi ephakathi kwe-mercury, njenge-bluefish, i-halibut, i-mahi-mahi, i-tilefish, noma i-snapper

Ngaphezu kwalokho, abesifazane abakhulelwe bakhuthazwa ukuthi bagweme ngokuphelele i-bigeye tuna nezinye izinhlanzi eziphakeme ze-mercury, njenge-swordfish, ushaka, i-marlin, i-orange roughy, i-king mackerel, ne-tilefish.

Iziphathimandla eziningi zokudla zomhlaba wonke zikhiphe nezincomo maqondana nokusetshenziswa kwe-tuna ngesikhathi sokukhulelwa. Eziningi ziyefana kakhulu nemihlahlandlela ye-FDA, noma ngabe uhlobo lwe-tuna olubhekwa njengoluphephile ukusetshenziswa lungohluka phakathi kwamazwe ().

Inani le-tuna elibhekwa njengeliphephile ngesikhathi sokukhulelwa liyahluka ngezwe. E-United States, abesifazane bayelulekwa ukuthi bangadli ngaphezu kwama-ounces ayi-12 (ama-gram angama-340) we-tuna ekhanyisiwe esemathinini noma ngaphansi kwama-ounces amane (112 gram) we-yellowfin noma i-albacore tuna ngesonto.

Okubalulekile

I-tuna ingumthombo olula wezakhi, eziningi zazo ezibaluleke kakhulu ngesikhathi sokukhulelwa.

Kodwa-ke, izinhlobo ezithile ze-tuna zingaqukatha amazinga aphezulu e-mercury, isakhi esingalimaza impilo yengane yakho futhi siholele ezinkingeni eziningi zokukhula. Ngaphezu kwalokho, ukudla i-tuna eluhlaza kungakhuphula ubungozi be- IListeria ukutheleleka.

Ukukhulisa izinzuzo zokudla i-tuna ngenkathi sinciphisa noma iziphi izingozi, abesifazane abakhulelwe bayakhuthazwa ukuthi bagweme ukudla i-tuna eluhlaza. Kufanele futhi bathande izinhlobo eziphansi ze-tuna nezinye izinhlanzi ngenkathi begwema ezinamazinga aphezulu e-mercury.

Abesifazane abadlula ekudleni i-tuna ngenxa yokungezwani komzimba noma izizathu zenkolo noma zokuziphatha kungenzeka bahlomule ngokunezela uketshezi olude lwe-omega-3 ekudleni kwabo.