VANOGONA VAKADZI VANE NHUMBU VANOGONA KUDYA HOVE? CHINYORWA CHEHOVE KUDYA UYE KUNZVENGA PANGUVA YEPAMUVIRI - PAMPEREDPEOPLENY.COM

Yekukurumidza Alerts Nyorera Izvozvi

Hypertrophic Cardiomyopathy: Zviratidzo, Zvinokonzera, Kurapa Uye Kudzivirira Wona Sample Yekukurumidza Nyevero Bvumidza ZViziviso ZveZuva Nezvekuzivisa

Just In

5 maawa apfuura Chaitra Navratri 2021: Zuva, Muhurta, Tsika Uye Kukosha Kwemutambo uyu
6 hrs apfuura Hina Khan Anobwinya Kumusoro Nemhangura Green Ziso Mumvuri Uye Anopenya Nude Miromo Tora Iko Kutarisa Mune Mashoma Akareruka Matanho!
8 hrs apfuura Ugadi Uye Baisakhi 2021: Spruce Up Yako Festive Tarisa NaCelebs-Akafuridzirwa echinyakare Masutu
11 hrs apfuura Mazuva ese Horoscope: 13 Kubvumbi 2021

Unofanira Kutarisa

Usatadza

Kumba Kubata pamuviri Basics Basics oi-Amritha K By Amritha K. musi waFebruary 20, 2021

Une nhumbu here? Ipapo, iwe unogona kunge wanga uchiita tsvagurudzo yakawanda pane izvo zvausingafanirwe kuita. Pakati peizvi, iyo inonyanya kukosha ndeye sarudzo dzakachengeteka-chikafu. Panguva yekuzvitakura, zvakakosha kuve nekutonga pane zvaunodya.

Kunyangwe vakadzi vakazvitakura vanofanirwa kupihwa hove chinhu chakasiya vanhu vazhinji vavhiringika. Kunetsekana kwave kuri nezve mercury muhove, inozivikanwa kuti inokuvadza vacheche.

Eya, vanachiremba uye nyanzvi dzehutano vanonongedza kuti hove uye hove dzegobvu chikamu chakakosha chekudya kwakaringana, uye panguva yekuzvitakura, zvinogona kubatsira muviri wako nemucheche nenzira dzinoverengeka [1] . Nhasi, Boldsky achakubatsira kuti unzwisise mhando dzehove dzinove sarudzo dzakanakisa, idzo dziri sarudzo dzakanaka, uye hove dzaunofanirwa kudzivirira nekuda kwemukati me mercury. Ngativerengei nezvazvo Hove Kuti Idye Uye Dzivisa Panguva Yenhumbu .

Hove Munguva Yepamuviri: Yakanaka Kana Yakaipa?

Kazhinji, hove ine mafuta mashoma, omega-3 mafuta acids kana chii chinozivikanwa semafuta akanaka. Ivo vakapfuma mumavitamini senge D uye B2 (riboflavin), calcium uye phosphorus , uye zvakare iri sosi huru yezvicherwa, senge iron, zinc, iodine, magnesium, uye potasium [piri] . Izvi zvakakosha zvakanyanya kune vanamai vanotarisira, sezvo vachiwedzera hutano hwemwana.

Iyo omega-3 fatty acids muhove ndeimwe yezvakakosha zvinovaka muviri zvakakosha kune vakadzi vanotarisira. Kunyanya kwavanoshandisa mafuta akakosha aya, ndipo panonyanya kubatsirika mwana maererano nekukura kwehucheche [3] .

Vanamai vane akakwirisa eropa mazinga e docosahexaenoic acid (DHA), omega-3 fatty acid, vanozvara vana vane nhanho dzekutarisisa. Ivo vanoonekwa sevane mwedzi miviri pamberi pevamwe vavo vakaberekerwa vanaamai vane yakaderera DHA nhanho [4]. Izvo zvakare zvakakosha zvinodiwa mukusimudzira kweana vacheche huropi uye retina. Kuunganidzwa kweDHA muuropi mukati memakore maviri ekutanga mushure mekuzvarwa kunogadza ramangwana remwana rekuvandudza.

Sekureva kweFDA, vakadzi vane nhumbu vanofanirwa kudya maanunisi masere uye kusvika pagumi nemaviri (340 g) ezvikafu zvakasiyana zvegungwa (zvakaderera) mumekiyuri vhiki [5]. Kutsvagurudza kunoratidza kuti vanamai-vanove vanodya hove katatu pasvondo pasvondo panguva yekuzvitakura vane vacheche vane mwero uri nani wekukura uye kukura. Zvakanakira kuve ne (mhando chaiyo) yehove panguva yekuzvitakura zvinosanganisira zvinotevera:

Inobatsira huropi hwemwana

Inotsigira kukura kwechibereko

Kunowedzera ndangariro dzaamai

Inovandudza mafungiro

Tsigira hutano hwemwoyo

Inogona kudzora njodzi yekuberekwa kwekutanga

Njodzi dzeMercury Muhove Panguva Yenhumbu

Mercury inosunungurwa mumvura, inoshandurwa kuita methylmercury nehutachiona [6] . Ihove dziri mumvura dzinotora methylmercury, uye inopinda mupuroteni irimo mumuviri wehove uye inosara kunyangwe mushure mekubika. Mumuviri wedu unotora nyore methylmercury kubva kuhove uye inogona kukanganisa hutano hwemukadzi ane nhumbu sezvo ichigona kuyambuka placenta uye kukanganisa chibereko. Kunyangwe yakaderera dosi ye methylmercury inogona kukanganisa huropi hwemwana uye nehurongwa hwetsinga. Zvinogona kukonzeresa hushoma hunyanzvi hwekuziva, kuona, matambudziko emitauro , nezvimwewo, mumwana [7] .

Zvino zvaunenge uine zano rekukosha kwehove panguva yekuzvitakura ngatitarisei kuti ndedzipi hove dzaungadya panguva yako yepamuviri uye nemhando dzechikafu chaunofanirwa kudzivirira panguva yekuzvitakura.

Hove Kudya Kana Une Pamuviri

Idya zvakasiyana siyana zvegungwa izvo yakaderera mu mercury uye kumusoro mukati omega-3 mafuta acids , zvakaita se [8] :

Salmoni
Anchovies
Herring
Sardines
Hove yemvura yakachena
Pacific mackerel
Shrimp
Pollock
Tilapia
Code
Catfish
Tuna

Tarira : Deredza kudyiwa kwetuna kusvika kumaunzi matanhatu (170 g) pasvondo.

Iyi inotevera rondedzero yehove yakanaka pakubata asi inofanira kuganhurirwa kune imwechete inoshumira (113 g) pasvondo panguva yekuzvitakura [9] .

Bhuruu
Buffalofish
Carp
Chilean gungwa mabass
Halibut
Basa-basa
Snapper
Spanish mackerel
Mitsetse bass (nyanza)
Tilefish kubva kuAtlantic Ocean
Sole
Flounder
Gakanje
Crawfish
Makudo
Kupomba
Dema gungwa mabass
Trout

Hove Yekudzivirira Kana Une Pamuviri

Ihove dzinotevera dzinofanirwa kudzivirirwa panguva yekuzvitakura nekuti dzakakwirira mumekiyuri, izvo zvinogona kukuvadza kwete kuna amai chete asiwo kumwana.

Dzivisa marudzi anotevera ehove sezvo iwo akakwirira mumekiyuri [10] :

Shark
Swordfish
Orange ine hukasha
Bigeye tuna
Marlin
King mackerel
Tilefish

Sushi Panguva Yepamuviri: Iyo Yakachengeteka Zvakadii?

Sushi kana Sumeshi kugadzirira kweJapan kwevhiniga yakabikwa. Iyo yakavhenganiswa nezvimwe zvinoshandiswa senge hove dzegungwa, miriwo, hove, uye neapo neapo zvinotonhora michero. Iko hakuna humbowo hwakajeka hwekuti kudya sushi panguva yekuzvitakura kunogona kukuvadza. Nekudaro, zvakakosha kuti uzive njodzi dziripo [gumi neimwe] . Ndokumbira utore muzvikamu zvine mwero chete. Chengeta zvinotevera zvinongedzo mupfungwa kana iwe uchishuva imwe sushi panguva yekuzvitakura:

Kudya sushi panguva yekuzvitakura kazhinji hakuzokuvadze amai kana mwana. Asi ita shuwa kuti urikutora izvi chete mu zviyero zvakaenzana kuva parutivi rwakachengeteka. Izvo zvinonyanya kukosha apo sushi inogadzirwa kubva kuhove hombe [12] .
Inokurudzirwa kwete kutora hove huru (salmon) panguva yepamuviri. Chikonzero chikuru shure kweichi mukana wehove ine more mercury [13] .
Iva nechokwadi chekuti sushi iri chando . Makonye madiki ehutachiona seanisakis aripo muhove mbishi salmon inogona kukonzera mamiriro anozivikanwa seanisakidosis [14] . Nekudaro, kutonhora uye kubikwa kwakakodzera kweiyi hove mbishi kunouraya makonye ari muhove uye nekudaro zvinoita kuti ive yakachengeteka kudya.

Maitiro Ekuchengetedza Zvakachengeteka Hove Panguva Yepamuviri

Zvokudya zvegungwa zvinogona kuchengetedzeka panguva yekuzvitakura, asi chete kana zvikagadzirwa nemazvo [gumi neshanu] .

Tenga chete matsva, akanyatso firita ehove dzegungwa.
Chengeta hove mufiriji mumudziyo wakavharidzirwa kana usiri kuibika nekukasira.
Shamba mabhodhi ese ekucheka, mapanga uye nzvimbo yekugadzirira nemvura inopisa, ine sipo mushure mekubata hove dzegungwa mbishi.
Shandisa mapanga akapatsanurwa nemapuranga ekucheka.
Cook chikafu chegungwa (ese marudzi, kusanganisira akavharwa akavharwa, maoysters, shrimp, lobster uye scallops) kudzamara nyama yave opaque ine mukaka chena mumvuri, uye kana mune mafirita, inofanirwa kuputika nyore neforogo.
Kanda chero chikafu chasiiwa panze patembiricha kweanopfuura maawa maviri zvakare chero chikafu chinoora, chakabikwa kare, kana chakasara mushure memazuva mana.

Pamashoko ekupedzisira…

Nyanzvi dzezvokurapa dzakurudzira kutarisira vanaamai kana avo vanoyamwisa kana avo vari kuronga kuita nhumbu, vanofanirwa kuve nehove nekuti iine zvakasiyana siyana zvinovaka muviri zvakanyanya kukosha kuti zvisarasikirwe. Zvakare, bvunza chiremba kuti uzive nezvenzvimbo dzakakodzera kuti uwane omega 3 fatty acids kuburikidza nekudya.