Za ku iya cin abincin kifi idan kuna shan nono?
Abincin ruwa shine muhimmin ɓangare na cin abincin nono mai kyau, mai kyau . Kifi yana da girma a cikin furotin kuma yana cikin ƙananan mai. Ya ƙunshi abubuwa masu kyau da suka hada da iodine, bitamin D, da docosahexaenoic acid (DHA) , omega-3 fatty acid. Abubuwan da ke gina jiki a cikin kifi suna taimakawa wajen hana cututtukan zuciya da kuma taimakawa ga kyakkyawan lafiyar jiki. Bugu da ƙari, lokacin da aka shigo da jariri ta hanyar nono madara , wadannan abubuwan gina jiki suna da muhimmanci ga ci gaba da tsarin jin daɗin jaririnka, kwakwalwa, da idanu.
Menene Game da Mercury?
Mercury wani kashi ne wanda ke samuwa a yanayin mu da kuma samar da ruwa. Bayyanawa zuwa karamin adadin mercury ba dole ba ne batun. Duk da haka, da yawa, mercury zai iya haifar da lalacewa ga kwakwalwarka da kashin baya. Samun yawa na mercury sun fi hatsari ga kwakwalwa da kuma tsarin juyayi na yaro mai girma.
Abincin ruwa, Mercury, da kuma nono
Mercury a cikin yanayi zai iya gina cikin kifaye. Ana ganin yawancin mercury a cikin kifaye mai yawa kamar shark, sarki mackerel, swordfish, da tilefish. Zai fi dacewa don kauce wa waɗannan nau'un kifi yayin da kake nono. Ƙungiyar kifi da ke ƙasa a cikin mercury sun hada da ganyayyaki, tilapia, catfish, sardines, tuna tunawa da gwangwani, shrimp, scallops, crab, squid, lobster, da kuma harsuna. Kuna iya samun dadin jin dadin waɗannan kayan cin abincin teku 2 zuwa sau 3 kowace mako.
Tips for Cin Fish A yayin da kake shan nono:
- Kuna iya cin kifaye da sauran nau'un kifaye wadanda basu da sauƙi a mercury har zuwa sau 3 a mako.
- Zaɓi kifi da aka kama a kan kifin kifi. Ko da yake an inganta ci gaba, yawan abincin da ake yi da kifin da ake yi da gonar zai iya hada da kifi da ƙwayoyi. Wadannan sunadarai suna da alaƙa da wasu irin ciwon daji. Ƙayyade adadin kifi da aka shuka a gonaki ka cinye, idan ya yiwu.
- Idan ka saya ko kama kifi daga yankinka, duba don gano ko akwai wasu shawarwari na muhalli ko gargadi ga ruwa a yankinka. Kwayoyi ko wasu masu gurɓataccen ruwa a cikin ruwa na iya zama haɗari idan kana nono.
- Ku ci kifi iri-iri kowane wata. Idan kana da irin wannan kifi a duk tsawon lokacin, zai iya ƙara haɓakawa ga sinadarai da mercury. Duk da haka, idan kun ci iri-iri iri-iri biyu ko sau uku a mako, zaku iya samun duk amfanin lafiyar abincin naman tsuntsu yayin da ku rage hadarin kamuwa da ku.
- Idan ka cire kifi daga abincinka, ko ka yanke shawarar ci abinci mai cin ganyayyaki , zaka buƙatar samun DHA daga wani tushe. Flaxseed da walnuts zasu iya ba ku kadan daga DHA, amma bazai isa ba. Kila za ku buƙaci ɗaukar ƙarin .
- Yi magana da ma'aikacin lafiyarka ko mai gina jiki don ƙarin bayani game da abincin kifi, mercury, da omega-3.
Sources:
Cibiyar Harkokin Ilimin Harkokin Ilmin {asar Amirka. Sabon Gidan Jagora Ta Hanyar Yara. Bantam Books. New York. 2011.
Lawrence, Ruth A., MD, Lawrence, Robert M., MD. Yarayar Yarinyar Jagora Ga Kwararren Kwararren Kwararren Kwararru. Mosby. 2011.
Ofishin cututtuka na cututtuka da inganta lafiyar jiki. Rahoton Kimiyya na Kwamitin Shawarar Shawara ta Gida ta 2015. Sashe na D: Babi na 5: Abincin Abinci da Tsaro. Abincin ruwa da Ci gaba. Karin Bayani E-2.38: Farin Shaida. Ma'aikatar Lafiya ta Amurka da kuma Ayyukan Dan Adam. 2015: http://health.gov/dietaryguidelines/2015-scientific-report/14-appendix-e2/e2-38.asp
Riordan, J., Wambach, K. Tsunyarwa da Labaran Dan Adam Hudu na Hudu. Jones da Bartlett Learning. 2010.