Kupfuura iyo yakazara? Uye kukanganisa kwakaipa kwezviputi, uye maitiro ekudzidzira mashoma mumwana mushure. Zvisinei, zvakakosha kuti tisabvisa hove dzose kubva pakudya, asi ndezvimwe zvipenyu zvinenge zvakawanda zvakanyanya zve mercury. Kubatsirwa uye kuvhiringidza kwehove uye zvekudya zvegungwa kuvanhu kunobva pane zvimwe zvinhu. Pano pane zvinyorwa kubva kune mazano.
Usadye hove huru yakadyiwa (shark, swordfish, mackerel). Idya kusvika ku 400 g yemhando dzakasiyana siyana dzehove uye shellfish (shrimp, refu-tuna, salmon, saithe, catfish) kwevhiki.
Yellowfin tuna ine mercury kupfuura tennis yakareba-yakasara, saka usadye kupfuura 200 g pavhiki.
Usati wadya hove yakabatwa neshamwari kana mumwe munhu kubva kumhuri yako, ita mibvunzo pamusoro pehuwandu hwekusvibiswa kwegungwa, zvokudya zvakabatwa. Nyanzvi dzinonetseka kuti vakadzi vakawanda vanotya zvehupfu hwezvokudya zvegungwa zvokuti vanodya zvishoma kana kuti vanorega kudya zvachose. Nyanzvi dzinokurumidzira kudzikama uye dzinozivisa kuti vakadzi vane pamuviri nevana vanofanira kunyanya kudya hove. Mhuka dzegungwa dzinokosha here pakuberekwa? Omega-3 fatty acids iri mune hove dzinodiwa pakuvandudzwa kwehuropi hwe fetal. Izvo zvipenyu hazviiti kuti zvive nezvakawanda zvakakwana, uye zvinofanirwa kubhadharwa nemamwe mabhuku. Amai vanodya hove-chibereko chinogamuchira kubva pazviri zvinhu zvose zvinobatsira. Kushandiswa muhuwandu hwezvokudya zvegungwa kunobatsira kudzivirira kuberekwa nguva isati yasvika, kunosimudzira pfungwa dzakanaka kumwana, kunoderedza dambudziko rekudzidzira chirwere uye kunyange kurwara mumararamiro apera.
Kuongororazve mazano
Zvidzidzo zvenguva pfupi zvakaratidza kuti kuwanda kwezvokudya zvegungwa zvakakurudzirwa kumudzimai ane pamuviri hazvina kukwana kuunza huwandu hunobatsira kumwana, pamwe chete nemigumisiro uye kushungurudzwa kwehove uye zvehove. Iko kuongororwa kwakaitwa zvinotevera zvinotevera. Vakadzi vakadya zvinodarika 360 gramu ehove pavhiki vaive neIQ iri nani. Vana vavo vaine mhepo yakanaka, inoonekwa uye inoonekwa-ruzivo rwepakati. Kune vakadzi vaidya vasingapfuuri 360 magiramu ehove pavhiki, vana vakanga vasisina hukama hwakanaka uye vanobatana nevamwe.
Alternative hove
Uye, zvisinei, vazhinji havatori zvinyorwa zvegungwa nekuda kwekutya chepfu ye mercury kana nekuda kwekuti havakwanisi ivo. Ko hove yemafuta inogona kushanda sechinotsiva munyaya iyi here? Nyanzvi dzakaparadzana mumaonero. Vamwe vanoti mafuta ehove ndiyo imwe nzira yakakwana. Vamwe vanopikisa kuti zvakanakisisa kuti vakadzi vagamuchire mafuta acids kubva pakudya, uye kwete kubva kuwedzera. Kubatsirwa uye kushungurudzwa kwehove uye zvekudya zvegungwa zvinokodzera: shure kwezvose, hove dzegungwa, mumaonero avo, zvakarewo mapuroteni akakwirira, nezvimwe zvakawanda, izvo zvisingabviri mune zvekuwedzera. Zvechokwadi, mamwe mimwe michina inewo omega-3, semuenzaniso, walnuts, flaxseed, mazambiringa embeu yemafuta, asi haagoni kutora nzvimbo dzehove. Kana iwe uchifarira zvinhu zvakagadzirwa ne omega-3 fatty acids, verenga ruzivo rwavo pamusoro pekunyoresa.
The Magnificent Ten
Mhando dzakasanganiswa dzehove uye zvekudya zvegungwa dzine zvakawanda zve omega-3 uye zvishoma mercury: anchovies, herring, mackerel, mussels, oysters, salmon, sardines, scallops, shrimps, pett.
Saka, tichapfupisa:
Yeuka 4 marudzi ehove asingabvumirwi nevakadzi vane pamuviri.
Sarudza hove duku, yerima uye yakakora uye ine omega-3 yakagadzikana.
Kuti uwane ruzivo kumwana wako, idya zvinosvika 360 gramu ehove uye zvekudya zvegungwa kwevhiki. Zvinogona kuwedzera. Asi ivai vakangwarira: zvikomborero nekukuvadza kwehove uye zvekudya zvegungwa zvingangowanikwa kuburikidza nezivo, kana iwe uchiwedzera kuziva nezvehove, zvishoma zvingakuvadza iwe.
Ramba uchiyeuka: kune ngozi yokuti mercury iri mune zvigungwa zvinogona kukuvadza mwana, asi kunyange zvinokuvadza zvinogona kuitwa navanaamai ivo vanodya hove duku shoma.