Mata masu juna biyu suna buƙata ci abinci mai yawa da ke cikin docosahexaenoic acid (DHA) (irin omega-3 fatty acid) don tabbatar da kwakwalwar kwakwalwa da kuma ido wanda ke faruwa a lokacin daukar ciki da kuma lokacin ƙuruciya.
DHA da omega-3 dan uwan eicosapentaenoic acid (EPA) suna samuwa da farko a kifi da kifaye. Abu mai mahimmanci ya fahimci cewa DHA daga kifi ne ainihin nau'ikan albarkatun mai omega-3 wanda duk mata masu ciki suke bukata.
Kuyi jira, ina tsammanin akwai abubuwa masu yawa na Omega-3s
Akwai. Maganin shuke-shuke na omega-3 sun hada da flaxseeds, kabewa tsaba, soy, walnuts da wani karami adadin a cikin wasu tsaba da kuma abinci tushen abinci. Matsalar ita ce siffar shuka, mai suna alpha-linolenic acid (ALA), ba nau'i ne na omega-3 fatty acid da mutane suke bukata ba, don haka jikinka ya canza shi zuwa EPA ko DHA.
Ga mafi yawancinmu, jiki yana yin kyakkyawan aiki na wannan.
Matsalar ita ce lokacin da kake da juna biyu da kuma shayarwa kana buƙatar karin DHA, kuma jikinka bazai iya canzawa ba don ku da jaririn ku. Don haka mace da take ciki ko mai shayarwa tana buƙatar cinye DHA cikakkiyar bukatunta da bukatun jaririn girma.
Ɗaya daga cikin bayani shine ɗaukar Karin DHA wanda aka saba da shi daga kifin kifi (ko algae idan ka fi son cin ganyayyaki / vegan).
Amma hanya mafi kyau ga mata masu ciki suna iya haɗawa da kifaye da kifi cikin abinci.
Ina tsammanin mata masu ciki ba za su iya cin kifi ba
A wasu shekaru, masana sun gaya wa mata masu ciki cewa kada su ci kifaye da kifi saboda tsoron damuwa da mercury.
Wannan tsoron yana da tushe, amma ba duk kifaye ba ne a mercury da iyaye-da-da-gaske suna bukatar DHA. Don haka, a shekarar 2014, Cibiyar Abinci da Drugura ta Amirka da Hukumar Kare Muhalli ta Amirka ta tsara wani shawarwarin da ya ce:
Mata masu ciki da masu shayarwa, waɗanda suke da juna biyu, da yara ya kamata su ci kifaye da yawa wadanda suka rage a mercury domin samun ci gaba mai girma da kuma kiwon lafiya.
Yaya Kifi da Kifi Kifi Ya kamata mace mai ciki ta ci?
Hanya ta FDA da EPA ta nuna cewa masu juna biyu da mata masu shan nono suna cin kifi maras samba a kowace mako. Wannan shine kimanin kashi 2 zuwa 3 na kifi ko abincin teku.
Ƙarin shawara game da irin kifi da abincin kifi daga FDA da EPA:
Zaɓuɓɓuka da yawa a cikin mercury sun haɗa da wasu daga cikin mafi yawancin cin kifaye, irin su ɓoye, bishiyoyi, kifi, ƙwaƙwalwar tunawa da gwangwani, tilapia, catfish da cod.
Lokacin cin kifin da aka kama daga kogunan ruwa, koguna da tafkuna, biyan kayan gargajiya daga hukumomi. Idan shawara ba ta samuwa ba, ƙayyade yawan abincin irin wannan kifi zuwa 6 oganci a mako daya da kuma 1-3 gayyata ga yara.
Mace masu ciki (da kuma kowa da kowa don wannan al'amari) ya kamata ya guje wa wasu kifi, ciki har da telefish daga Gulf of Mexico, shark, swordfish da mackerel. Kuma babu fiye da 6 ozo na albacore (farin) tuna a kowace mako.
Kiyaye Kifin Kayan Kayan lafiya lafiya
Kifi da abincin kifi suna da yawa a cikin adadin kuzari, mai girma a furotin da kuma bitamin da ma'adinai masu yawa.
Kuma tun da fats da suka ƙunshi sun fi amfani da omega-3 ta, yawancin masu cin nama zasu amfana daga cire wasu nama na nama don kifaye.
Bukatar wasu ra'ayoyi? Gwada waɗannan:
- Baked Cod
- Baked Cod Provencal
- Salmon Patty Burgers
Sources:
Cibiyar Abinci da Drug. "FDA da EPA su ne aka gabatar da shawarwari game da amfani da kifi."
Jami'ar Maryland Medical Center. "Docosahexaenoic Acid (DHA)."