Uvile ukuba kufuneka udle intlanzi eninzi kuba intle intliziyo yakho. Kodwa unokukhathazeka ngokuphathelele i-mercury kunye nezinye izinto ezingcolileyo. Yintoni umthengi ojongayo impilo? Nantsi i-down down on the fish: ingakanani ukutya, indlela yokuphepha i-mercury kunye nezinye iibhox kunye nokuba kufuneka uthathe i-oil oil supplement.
Intlanzi yeNtliziyo yeNtliziyo
Intlanzi okanye "inqatha" intlanzi efana ne-salum, i-tuna, i-mackerel kunye ne-sardines yindawo ephezulu kakhulu ye-omega-3 fatty acids.
Uphando lubonisa ukuba i-omega-3s inokunciphisa ukuvuvukala, ukwakhiwa kweplani ekhawulezileyo kwimibhobho, nokunciphisa ingozi yeziganeko zentliziyo kubantu abanesifo senhliziyo.
Ngaba i-Omega-3 Supplement efana neNtlanzi?
I-Omega-3s yindlela ekhethekileyo yesondlo ebizwa ngokuba "ebalulekileyo," oku kuthetha ukuba kufuneka uwafumane ekudleni okanye kwipilisi yokuncedisa. Umzimba wakho awukwazi ukwenza izondlo kwamanye amafutha, i-carbohydrates, okanye iiprotheni. I-Omega-3s ayiqhelekanga kwindawo yokutya esiyidlayo kwaye ifunyanwa kakhulu kwiintlanzi nakwivenkile.
Ukuba awuyikunandipha iintlanzi, unokukhetha ukongeza . Nangona kubhetele ukufumana izondlo ekutya, kungcono ukufumana ioli yeentlanzi ekudleni kwakho kunokuba ungenzi. Ukuba oko kuthetha ukuthatha isongezelelo, yiya kuyo (kodwa qhagamshelana nodokotela wakho kuqala!). Uphando lwangoku lubonisa ukuba zikulungele njengemithombo yokutya.
Uninzi Omega-3 Ngaba Ndiyayifuna?
I-American Heart Association icebisa ukutya iintlanzi kabini ngeveki.
Ukuba uthatha isongezelelo okanye ufumana i-omega-3s ngokutya okuqingqiweyo, uze udubule i-500 mg ngosuku-elilinganayo neenkonzo ezimbini zeentlanzi ezinamafutha ngeveki. Buza udokotela wakho ngaphambi kokuba uqale lo okanye nayiphi enye inkxaso. Amanye amayeza, afana ne- beta-blockers , abagcini begazi , kunye ne- diuretics banokusebenzisana neoli yeentlanzi.
Ngaphandle kweentlanzi kunye neoli yeentlanzi, kukho iifom-based based omega-3s. Ngokomzekelo, i-walnuts encinane, i-tablespoon yeoli ye-canola ngaphezu kwesaladi okanye isipuni sesimo somhlaba esikhatywayo kwi-cereal yakho yokutya kwasekuseni zonke iindlela ezilungileyo zokufumana i-omega-3s ekudleni kwakho.
Mercury kwiNtlanzi
I-Mercury yinto eyenziwa ngokwemvelo, kodwa yinto yokuvelisa ukungcola. Ngamaxabiso aphezulu, ukunyusa i-mercury kungabangela iingxaki ze-neurological. Zonke iintlanzi kunye neentlanzi zaselwandle ziqukethe inani elithile le-mercury. Ngoko nangona kungenakwenzeka ukuba ugweme i-mercury ngokupheleleyo xa udla iintlanzi kunye neentlanzi zaselwandle, unako ukwenza ukhetho oluphantsi. Iingcaphephe zincoma ukunqanda intlanzi ngamanqanaba aphezulu e-mercury (ingakumbi ukuba ungumfazi okhulelwe, onikazi okanye onokukhulelwa okanye umntwana), nokutya iintlanzi ezincinci kunye nezonka zokutya.
| I-Fish-Mercury Fish | I-Fish-High Fish |
| I-Shrimp, ityhuna yokukhanya ekhonkxiweyo, i-salmon, kunye ne-pollock | King mackerel, shark, swordfish, kunye ne-tilefish |
| Sardines kunye nee-anchovies | I-Albacore ityhuna ine-mercury ngaphezulu kune-tanzani yokukhanya. |
Njengoko kunye nokutya kwesilwanyana, ukutya kwezilwanyana zasemanzini kunokukwazi ukufumana ukungcola okongeziweyo: i-dioxins kunye ne-biphenyls ye-polychlorine (PCBs), nangona abaphandi abanomdla bavuma ukuba inzuzo yokutya iintlanzi kunye neentlanzi zasemanzini zigqithise naluphi na umngcipheko we-PCB ongawusebenzisa.
Ukutya Intlanzi ngexesha lokukhulelwa
I-EPA kunye ne-FDA ibonise ingxelo ngo-2014 ekucebisa ukuba la maqela amathathu abantu kufuneka adle iintlanzi ezisezantsi eziphantsi kwe-mercury: abafazi abakhulelwe nabancelisayo, abasetyhini abanokukhulelwa, abantwana abancinci. Bafumene ukuba abafazi abakhulelweyo babengadli intlanzi eyaneleyo, ngoko ke abafumani ngokwaneleyo ii-omega-3 ezibaluleke kakhulu ekukhuleni kwengqondo. Umbiko we-EPA-FDA uncoma ukuba abafazi abakhulelweyo badle phakathi kwee-8 ukuya kwi-12 ii-fish e-low-fish nsonto nganye.
Wild with Salmon eFama
Kukhona ingxabano enkulu malunga neentlanzi zasendle kunye neefama, ikakhulukazi i-salmon. Iintlanzi zentlanzi zasendle zithetha ukuba iintlanzi zasendle, ezifana ne-salmon yase-Atlantic yase-Atlantic, zinePCB encinci ihlambulula ngaphezu kohlobo lwabalimi.
Abaxhasi beentlanzi ezifama, ngokukodwa i-salmon yasePacific efama, inqaku elikufuya iintlanzi zininzi kwaye ngamanye amaxesha zikhona i-DHA kunye ne-EPA i-omega-3 kune-salmon yasendle.
Njengomthengi, kubalulekile ukwazi ukuba nawa mabango angatshintsha njengoko abathumeli beefama nabasendle batshintsha iindlela zabo zokutya nokuqokelela ukuhlangabezana neemfuno zabathengi. Ekugqibeleni, iinzuzo zentlanzi kunye neentlanzi zasendle zingaphezu kweengozi xa kuziwa ekukhuseleni impilo yakho.
> Imithombo:
> I-EPA-FDA Iingcebiso ngeMercury kwiNtlanzi kunye ne-Shellfish
> INgxelo yeSayensi yeKomiti yeeKhokelo zeZikhokelo zeDilesi ka-2015, isiHlomelo E-2.38.
> Harris, W., et al. Ukuthelekiswa kwemiphumo yeentlanzi neentlanzi zeoli yeentlanzi kwi-n3 ye-fatty content content of cells and plasma phospholipids. I-American Journal ye-Clinical Nutrition, Vol. 86, uNombolo 6, 1621-1625, Disemba 2007.
> Massaro M., et al. I-Omega-3 fatty acids, ukuvuvukala, kunye ne-angiogenesis: iindlela ezisisiseko ezibangelwa yimiphumo ye-fish and fish oil. Cell Mol Biol. 2010 Feb 25; 56 (1): 59-82.
> Mozaffarian, D. et al. UkuThengwa kweentlanzi, i-Contaminates, kunye neMpilo yabantu: Ukuhlola iingozi kunye neenzuzo JAMA. 2006; 296 (15): 1885-1899.
> Iingxowa, F. "Cela i-Expert" Isikolo seHarvard seMpilo kaRhulumente.
> Yintoni Okufuneka Uyazi Ngayo I-Mercury kwiNtlanzi ne-Shellfish. Arhente yo Khuselo. EPA Inkcazo.