Hiki iā ʻoe ke ʻai i ke kīnā ʻoiai ʻo hāpai?

Anter

• Loaʻa i ka tuna nā mea waiwai nui no ka hāpai hāpai olakino
• No ke aha e weliweli ai ke tuna i ka wā hāpai
• Ehia mau tuna e manaʻo ʻia he palekana i ka wā hāpai?
• Ke laina lalo

Manaʻo ʻia ʻo Tuna kahi kumu waiwai nui o ka momona, ʻo ka hapa nui he mea nui i ka wā hāpai.

ʻO kahi laʻana, mahalo mau ʻia no kāna eicosapentaenoic acid (EPA) a me ka docosahexaenoic acid (DHA) - ʻelua mau momona omega-3 kaulahao lōʻihi e hana nui i ka hoʻomohala ʻana i ka lolo o kāu pēpē a me ka ʻōnaehana ()

Eia nō naʻe, ʻo ka hapa nui o nā ʻano tuna kekahi i loko o nā kiʻekiʻe o ka mercury, kahi hui e hoʻopili ʻia i nā pilikia olakino a me nā ulu ulu ʻana i nā pēpē. No kēia kumu, pāpā pinepine ʻia nā wahine e kaupalena i ka nui o nā tuna a lākou e ʻai ai i ka wā hāpai.

Nānā kēia ʻatikala inā palekana ka ʻai ʻana i ke tuna ʻoiai hāpai, a inā pēlā, i ka nui hea.

Loaʻa i ka tuna nā mea waiwai nui no ka hāpai hāpai olakino

Nui ka momona o ke tuna i nā ʻano huaola like ʻole, a he mea nui ka hapa nui o kou hāpai ʻana. ʻO kēlā mau mea i loaʻa i ka nui loa e komo pū me ():

• Pūmua. He mea nui kēia meaola no nā mea āpau o ka ulu ʻana. ʻO ka ʻai ʻana i ka protein liʻiliʻi i ka wā o ka hāpai ʻana e hopena i ka hāʻule ʻole o ke keiki, nā kapu ulu ulu intrauterine, a me ke kaumaha o ka hānau haʻahaʻa. ʻLelo ia, loaʻa paha nā hopena maikaʻi ʻole e like me nā protein ().
• EPA a me DHA. He mea nui kēia omega-3 kaulahao lōʻihi loa no ka maka o ka pēpē a me ka ulu ʻana o ka lolo. Hiki i nā omega-3 lōʻihi ke hoʻemi i ka makaʻu o ka hānau mua ʻana, ka ulu ʻole ʻana o ka fetal, ke kaumaha o nā mākua, a me nā maʻi āpau o ke keiki (,, 6).
• Wikamina D. Loaʻa i loko o ka Tuna kahi liʻiliʻi o ka wikamina D, he mea nui ia no ka pale a me ka olakino iwi. Hiki i nā pae kūpono ke hoʻohaʻahaʻa iho i ka pilikia o ka hānau ʻole a me ka preeclampsia - kahi pilikia i kahakaha ʻia e ke koko kiʻekiʻe i ka hāpai ʻana (, 8,,).
• Mea hao. He mea nui kēia mineral no ka hoʻomohala olakino o ka lolo o kāu pēpē a me ka ʻōnaehana. Hiki i nā pae kūpono i ka wā hāpai ke hoʻoliʻiliʻi i ka makaʻu o ke kaumaha o ka hānau haʻahaʻa, hānau mua, a me ka make ʻana o ka makuahine (, 12).
• ʻO Vitamin B12. Kōkua kēia mea kōkua i ka maikaʻi o ka ʻōnaehana ʻōnaehana a hana i ka protein a me ka oxygen-halihali ʻana i nā koko koko ʻula. Hiki i nā pae haʻahaʻa i ka wā hāpai ke hāpai i ka makaʻu o ka hānau ʻole, hānau mua ʻole, hānau kīnā ʻole, a me nā pilikia hāpai ʻē aʻe (12,,).

Hāʻawi kahi ʻāpana 3.5-auneke (100-gram) o ka tuna māmā i kahi o 32% o ka Reference Daily Intake (RDI) no ka protein, 9% o ka Daily Value (DV) no ka hao, a me 107% o ka DV no ka huaʻai B12 (, 12, 15, 16).

Loaʻa i kēia ʻāpana ma kahi o 25 mg o EPA a me 197 mg o DHA, kahi e kokoke ana i ka 63-100% o ka nui o nā lā a ka poʻe loea e koi ai i nā wahine hāpai e ʻai (,,).

ʻO nā wahine hāpai ʻole e ʻai i ka tuna ma muli o nā maʻi ʻaʻai, a me nā kumu haipule a me nā loina, pono e hōʻoia i ka lawa o kēia mau meaola mai nā kumuwaiwai ʻē aʻe.

Hiki paha iā lākou ke pōmaikaʻi mai ka lawe ʻana i kahi waihona i kēlā me kēia lā e hāʻawi ana ma kahi o 200 mg o DHA a i ʻole 250 mg EPA a me DHA i kēlā me kēia lā ().

ʻO Tuna kahi kumu kūpono o ka protein, omega-3 lōʻihi, vitamin D, hao, a me ka huaʻai B12. ʻO ka lawa ʻana o kēia mau mea momona i ka wā hāpai e hōʻemi paha i kou makaʻu i nā pilikia hāpai a hoʻonui i nā hopena hānau.

No ke aha e weliweli ai ke tuna i ka wā hāpai

Paipai ka hapa nui o nā ʻoihana olakino i nā wahine e ʻai maʻamau i ka tuna e hoʻomau e hana pēlā i ka wā hāpai. Ua ʻōlelo ʻia, ma muli o ka waiwai o ka mercury, ua aʻo aku lākou i nā wahine hāpai e hōʻole i ka ʻai nui ʻana iā ia.

ʻOiai he hui kūlohelohe ia, ʻo ka hapa nui o ka mercury i loaʻa i ka iʻa ka hopena o ka hoʻohaumia ʻoihana, a piʻi aʻe nā pae iʻa i kēlā me kēia makahiki ().

Loaʻa i nā iʻa āpau kekahi mercury, akā ʻo ka nui, ʻelemakule, a ʻoi aku i luna i ke kaula meaʻai he iʻa, ʻo ka nui o ka mercury e loaʻa ai. He iʻa predatory ka Tuna hiki ke ulu nui a ʻelemakule. No laila, hōʻiliʻili ka hapa nui o nā ʻano nui o ka mercury i ko lākou ʻiʻo ().

ʻO nā hana kiʻekiʻe o ka mercury i ka wā hāpai hiki ke hōʻeha i ka ulu ʻana o ka lolo o kāu pēpē a me ka ʻōnaehana. Hiki i kēia ke hopena i nā ʻano o nā pilikia, ʻo ka mea maʻamau e hoʻopili pū ʻia me (,,):

• nā pilikia aʻo
• lohi ka hoʻomohala ʻana o ka moto
• hemahema i ka ʻōlelo, ka hoʻomanaʻo, a me ka noʻonoʻo
• nā mākau ʻike maka ʻole
• nā quotients ʻike haʻahaʻa (IQ)
• ke koko kiʻekiʻe a i ʻole nā ​​pilikia puʻuwai i ka wā makua

I nā hihia koʻikoʻi, lawe nui i ka mercury i ka wā hāpai i kekahi manawa i ka nalowale o ka honi, ka hihiʻo, a me ka hoʻolohe ʻana i ka pēpē, a me nā kīnā o ka hānau ʻana, hopu ʻia, koma, a me ka make ʻana o ke pēpē ().

ʻO ka mea hoihoi, hōʻike kekahi mau noiʻi e hōʻike i ka loaʻa ʻana o ka mercury i ka hāpai mua ʻana i nā hopena maikaʻi ʻole i ka hana a ke keiki, ulu, a me ka hana o ka lolo, ʻoiai ke ʻai ka makuahine i ka iʻa i ka wā hāpai ().

Hōʻike kēia i kekahi mau mea hoʻohui i ka iʻa i hiki ke kaulike i nā hopena maikaʻi ʻole o ka mercury. Eia nō naʻe, pono hou ʻia kahi noiʻi hou ma mua o ka hiki ke hoʻoholo ikaika.

Eia kekahi, pono i nā wahine hāpai ke hōʻalo i ka ʻai ʻana i nā tuna maka e hoʻoliʻiliʻi ai i ka pilikia o ka maʻi Listeria monocytogenes, kahi bacteria e hiki ke loaʻa nā hopena weliweli i ka ulu a me ka ulu ʻana o kahi pēpē ().

He iʻa ʻo Tuna i loaʻa mau nā pae kiʻekiʻe o ka mercury. ʻO kaʻai ʻana i ka nui o ka mercury i ka wā o ka hāpai ʻana hiki ke hōʻeha i ka ulu ʻana o ka lolo o kāu pēpē a me ka ʻōnaehana hopohopo, ka hopena i hopena i nā ʻano olakino a me nā pilikia hoʻomohala.

Ehia mau tuna e manaʻo ʻia he palekana i ka wā hāpai?

Hoʻohui ʻia ka pilikia o ka Mercury, a loaʻa i nā ʻano iʻa ʻokoʻa nā nui o ka mercury.

E like me ia, hōʻike ka Food and Drug Administration (FDA) i nā wahine hāpai he 8-12 auneke (225-340 gram) o nā iʻa a me nā iʻa iʻa i kēlā me kēia pule, me ka ʻole o kekahi o kēia ():

• 12 auneke (340 gram) o nā tuna māmā i hana ʻia a i ʻole nā ​​iʻa mercury haʻahaʻa ʻē aʻe, e like me nā anchovies, cod, tilapia a i ʻole trout

a i ʻole

• 4 auneke (112 gram) o ka melemele, keʻokeʻo, albacore tuna, a i ʻole nā ​​iʻa mercury waena ʻē aʻe, e like me ka iʻa polū, halibut, mahi-mahi, tilefish, a i ʻole snapper

Eia kekahi, paipai ʻia nā wahine hāpai e hōʻalo loa i nā tuna bigeye a me nā iʻa mercury kiʻekiʻe ʻē aʻe, e like me ka iʻa pahi, manō, marlin, ʻalani ʻalani, mackerel mōʻī, a me nā tilefish.

Ua hoʻolaha ʻia nā mana ʻai nui he nui e pili ana i ka ʻai ʻana o ke tuna i ka wā hāpai. He like loa ka nui o nā alakaʻi o ka FDA, ʻoiai ke ʻano o ka tuna i manaʻo ʻia he palekana no ka ʻai ʻana he ʻokoʻa ma waena o nā ʻāina ().

ʻO ka nui o nā tuna i manaʻo ʻia he palekana i ka wā hāpai hāpai e loli ʻia e ka ʻāina. Ma ʻAmelika Hui Pū ʻIa, ua ʻōlelo ʻia nā wahine e ʻai ʻaʻole ma mua o 12 auneke (340 gram) o nā tuna mālamū kēpau a i ʻole emi iho ma mua o 4 auneke (112 gram) o ka Yellowfin a i ʻole albacore tuna i kēlā me kēia pule.

Ke laina lalo

ʻO ke kūpuna kahi kumu kūpono o nā meaʻai, a ʻo ka hapa nui he mea nui i ka wā hāpai.

Eia nō naʻe, hiki i kekahi ʻano o ke tuna ke loaʻa nā pae kiʻekiʻe o ka mercury, kahi hui e hōʻeha paha i ke olakino o kāu pēpē a hopena i nā ʻano o nā pilikia hoʻomohala. Eia kekahi, ʻo ka ʻai ʻana i ke tuna maka hiki ke hoʻonui i ka makaʻu o a Listeria maʻi maʻi.

I mea e hoʻonui ai i nā keu pono o ka ʻai ʻana i ke kālele ʻoiai e hoʻoliʻiliʻi ana i nā makaʻi, paipai ʻia nā wahine hāpai e hōʻole i ka ʻai ʻana i ka tuna maka. Pono lākou e makemake i nā ʻano mercury haʻahaʻa o ke tuna a me nā iʻa ʻē aʻe ʻoiai e hōʻalo nei i nā mea me nā pae mercury kiʻekiʻe.

ʻO nā wahine e hōʻalo i ka ʻai ʻana i ke kālele ma muli o nā maʻi ʻaʻai a hoʻomana paha a kumu kūpono paha e pōmaikaʻi paha ia i ka hoʻohui ʻana i kahi omega-3 hoʻohui lōʻihi i kā lākou papaʻai.