Uzwile ukuthi kufanele udle izinhlanzi eziningi ngoba kuhle kwenhliziyo yakho. Kodwa ungase ukhathazeke nge-mercury nezinye izidakamizwa. Yini umthengi oqaphela impilo okufanele akwenze? Nansi ukunciphisa phansi kwezinhlanzi: kungakanani ukudla, ukuthi ungagwema kanjani i-mercury nezinye izinhlayiyi nokuthi ngabe kufanele uthathe amafutha enhlanzi.
I-Fish for Heart Health
Izinhlanzi ezinamafutha noma "amafutha" njenge-salmon, i-tuna, i-mackerel ne-sardine ziwumthombo omuhle kakhulu we-omega-3 fatty acids enempilo enempilo.
Ucwaningo lubonisa ukuthi i-omega-3s inganciphisa ukuvuvukala, ukusika okuyi-slow plaque emithanjeni, nokunciphisa ingozi yemicimbi yenhliziyo kubantu abanesifo senhliziyo.
Ingabe i-Omega-3 Supplement ihamba kahle njengenhlanzi?
I-Omega-3s ifomu eliyingqayizivele lomsoco owaziwa ngokuthi "kubalulekile," okusho ukuthi kufanele uwathole ekudleni noma ephasilini le-supplement. Umzimba wakho awukwazi ukwenza umsoco kusuka kwamanye amafutha, ama-carbohydrate, noma amaprotheni. Ama-Omega-3s awavamile kakhulu ekudleni esikudlayo futhi atholakala kakhulu ezinhlanzi nasezilwandle zasolwandle.
Uma ungajabuli izinhlanzi, ungakhetha isengezo . Nakuba kungcono kakhulu ukuthola izakhi ezivela ekudleni, kungcono ukuthola amafutha enhlanzi ekudleni kwakho kunokungabi njalo. Uma lokho kusho ukuthatha isengezo, hamba kuso (kodwa uthintane nodokotela wakho kuqala!). Ucwaningo lwamanje lubonisa ukuthi lukulungele njengemithombo yokudla.
Ngingadinga Kangakanani Omega-3?
I-American Heart Association itusa ukuba ukudla kwezinhlanzi kabili ngesonto.
Uma uthatha isithasiselo noma uthola ama-omega-3s ngokudla okuqinile, bese udubula ama-500 mg ngosuku-okulingana nezinhlanzi ezimbili zezinhlanzi ezinamafutha ngesonto. Xhumana nodokotela wakho ngaphambi kokuqala lokhu noma enye enye isengezo. Ezinye imithi, njenge- beta-blockers , i- blood thinners , kanye ne- diuretics ingaxhumana namafutha enhlanzi.
Ngaphandle kwamafutha wezinhlanzi nezinhlanzi, kunezinhlobo zezitshalo ezisekelwe omega-3s. Isibonelo, i-walnuts encane, isipuni samafutha we-canola ngaphezu kwesaladi noma isipuni semhlabathi esetshenziswe phezu kwe-cereal yakho yokudla kwasekuseni yizo zonke izindlela ezinhle zokuthola ama-omega-3 ekudleni kwakho.
I-Mercury in Fish
I-Mercury iyinhlangano eyenzeka ngokwemvelo, kodwa futhi iwumkhiqizo wokungcola. Ngamanani aphezulu, ukufaka i-mercury kungabangela izinkinga ze-neurological. Zonke izinhlanzi nezilwane zasolwandle ziqukethe inani elithile le-mercury. Ngakho-ke nakuba kungenakwenzeka ukugwema i-mercury ngokuphelele uma udla izinhlanzi nezilwane zasolwandle, ungenza izinqumo eziphansi ezenziwe nge-mercury. Ochwepheshe batusa ukugwema inhlanzi ngamazinga aphakeme kakhulu e-mercury (ikakhulukazi uma ungowesifazane okhulelwe, ohlengikazi noma ongakhulelwa noma ingane), futhi udla izinhlanzi ezincane ezise-mercury nezilwane zasolwandle.
| I-Fish-Low Mercury | Izinhlanzi eziphezulu |
| Imfucumfucu, i-tuna ekhanyisiwe ekhonini, i-salmon, ne-pollock | I-mackerel yeNkosi, udoki, i-swordfish, ne-tilefish |
| Ama-sardines nama-anchovies | I-Albacore tuna ine-mercury eyengeziwe kune-tuna yokukhanya. |
Njengokunye kokudla kwesilwane, izilwane zasolwandle nazo zingaba nezidakamizwa ezengeziwe: i-dioxin nama-biphenyls amaningi (PCBs), nakuba abacwaningi bokudla banokuvumelana ukuthi inzuzo yokudla izinhlanzi nezilwane zasolwandle kunzima kakhulu kunoma yikuphi ukufaka ingozi ye-PCB ongayidla.
Ukudla izinhlanzi ngesikhathi sokukhulelwa
I-EPA ne-FDA yabeka umbiko ngo-2014 ukuncoma ukuthi la maqembu amathathu abantu kufanele adle izinhlanzi ezingaphansi kwe-mercury: abesifazane abakhulelwe nabancelisayo, abesifazane abangakhulelwa, izingane ezincane. Bathola ukuthi abesifazane abakhulelwe babengadli izinhlanzi okwanele ngakho-ke bangatholi ngokwanele ama-omega-3s abaluleke kakhulu ekuthuthukiseni ubuchopho bomntwana. Umbiko we-EPA-FDA uncoma abesifazane abakhulelwe ukuthi badle phakathi kwama-o-8 kuya kwangu-12 wezinhlanzi eziphansi ze-mercury ngesonto ngalinye.
I-Wild vs. Salmon Etshalwe
Kukhona ukungqubuzana okukhulu mayelana nezinhlanzi zasendle ezilinywayo, ikakhulukazi i-salmon. Izinhlanzi zasendle zithi izinhlanzi zasendle, ezifana ne-salmon yase-Atlantic, zine-PCB encane engcolisayo kunabalingani bazo abalimi.
Abagqugquzeli bezinhlanzi ezifuywayo, ikakhulukazi i-saumon yasePacific yasePacific, inothi ukuthi izinhlanzi ezilinywayo zinokuningi futhi ngezinye izikhathi zine-DHA ne-EPA omega-3s kune-salmon yasendle.
Njengomthengi, kubalulekile ukwazi ukuthi ngisho lezi zimangalo zingashintsha njengoba abathumeli bezinhlanzi zasendle nabasendle bashintsha izindlela zabo zokudla nokuqoqa ukuze bahlangabezane nezidingo zabathengi. Ekugcineni, izinzuzo zombili izinhlanzi ezifuywayo nezendle zingaphezu kwezingozi uma kuziwa ekuvikeleni impilo yakho.
> Imithombo:
> I-EPA-FDA Iseluleko ku-Mercury ku-Fish and Shellfish
> Umbiko wezesayensi weKomidi eliPhakamiso leZikhombandlela zeZidlo ze-2015, isithasiselo E-2.38.
> Harris, W., et al. Ukuqhathaniswa kwemiphumela yezinhlanzi nezinhlanzi zamafutha wezinhlanzi ku-n3 fatty acid okuqukethwe kwamaseli egazi kanye ne-plasma phospholipids. I-American Journal of Nutrition Clinic, Umq. 86, No. 6, 1621-1625, Disemba 2007.
> Massaro M., et al. Ama-fatty acids ama-omega-3, ukuvuvukala, nama-angiogenesis: izindlela eziyisisekelo ezibangelwa imiphumela ye-cardioprotective yezinhlanzi nezinhlanzi zezinhlanzi. Cell Mol Biol. 2010 Feb 25; 56 (1): 59-82.
> Mozaffarian, D. et al. Ukutholakala kwezinhlanzi, ukungcola kanye nempilo yabantu: Ukuhlola Izingozi Nezinzuzo JAMA. 2006; 296 (15): 1885-1899.
> Amasaka, F. "Cela i-Expert" Isikole se-Harvard sezempilo yomphakathi.
> Okudingeka Ukwazi NgeMercury ku-Fish and Shellfish. I-Environmental Protection Agency. I-EPA Factsheet.