Njengomama okhulelwe, cishe ucabanga kabili ngakho konke okudlayo nokuphuzayo manje, akunjalo? Ikakhulukazi, umndeni, abangani, ngisho nodokotela cishe bakweluleka ukuthi udle inhlanzi ngoba kuthiwa ilungele kakhulu ukukhula kobuchopho bomntwana okhula esibelethweni. Ngesikhathi esifanayo, cishe uvame ukuzwa izindaba ezinjengokuthi, "Ungayidli inhlanzi emini, inobuthi ." Ngenxa yalokhu, ungase ucabange, "Hawu Nkulunkulu wami, ingabe kuhle kimi ukudla inhlanzi manje? Noma cha?". Liyini iqiniso noma cha ngale ndaba? Ake sixoxe ngalokhu kalula nangokucacile.
Iyini i-mercury? Kungani iyingozi?
Kalula nje, i-mercury iyinsimbi esindayo enobuthi kakhulu etholakala ngokwemvelo endaweni ezungezile, futhi yengezwa endaweni ezungezile yizimboni nezindawo zikagesi. Le mercury iphelela emanzini emifuleni, emachibini, nasezilwandle. Bese kuba yilokhu okwenzekayo: izitshalo ezincane olwandle zimunca le mercury, lezo zitshalo zidla izinhlanzi ezincane, lezo zinhlanzi ezincane zidla izinhlanzi ezinkulu nakakhulu, futhi ekugcineni izinhlanzi ezinkulu olwandle zizidla zonke. Ngenxa yale nqubo, imizimba yezinhlanzi ezinkulu phezulu kochungechunge lokudla iqoqa amazinga aphezulu e-mercury.
Manje nansi inkinga. Uma wena, njengomama okhulelwe , udla inhlanzi enamazinga aphezulu e-mercury, leyo mercury izodlula egazini lakho futhi idlule ku-placenta iye enganeni yakho. Ubuchopho kanye nesistimu yezinzwa yomntwana okhulayo kuyazwela kakhulu. Kufana nokwakha uhlelo lwekhompyutha oluyinkimbinkimbi kakhulu. Lobu buthi obubizwa ngokuthi i-mercury bungalimaza 'ukuxhuma' kwalolo hlelo lwekhompyutha. Lokhu kubeka ingane engozini yokukhubazeka kokufunda kanye nezinye izinkinga zezinzwa esikhathini esizayo. Lena yinto eyinhloko okufanele sonke siyesabe.
Ngakho-ke ingabe zonke izinhlanzi ziyingozi? Yiziphi izinhlanzi ezinhle nezimbi?
Cha, akunjalo nhlobo. Akuzona zonke izinhlanzi eziyingozi. Eqinisweni, izinhlobo eziningi zezinhlanzi zilungele wena nomntwana wakho. Inkinga ukukhetha izinhlobo zezinhlanzi ozidlayo ngokusekelwe kokuqukethwe kwe-mercury . Ake sikuchaze lokhu ukuze ukuqonde.
| Isigaba sezinhlanzi | Izibonelo | Iseluleko ngesikhathi sokukhulelwa |
|---|---|---|
| Inhlanzi eningi kakhulu nge-mercury (Inhlanzi Ene-Mercury Eningi) | Ushaka, Inhlanzi Enenkemba, I-King Mackerel, Inhlanzi Enethayela (uhlobo lwenhlanzi engavamile) | Gwema ngokuphelele. Ukudla lezi zinhlobo zezinhlanzi kungaba yingozi enganeni. |
| Inhlanzi enokuqukethwe kwe-mercury okulingene (Inhlanzi Ephakathi Ye-Mercury) | I-tuna (ikakhulukazi izingcezu ezinkulu), izinhlanzi ezinkulu | Nciphisa kakhulu. Kungcono ukudla inani elincane kuphela, njengocezu olulodwa oluncane (cishe amagremu ayi-100) ngesonto. Uma une-tuna ekhanyisiwe ebhodweni, kungabi ngaphezu kwebhodwe elilodwa elincane ngesonto. |
| Inhlanzi ene-mercury ephansi (Inhlanzi Ephansi Ye-Mercury) | I-Salmon, ama-Sardine, i-Herring, i-Mackerel, ama-Sprats, ama-Shrimp/ama-Prawn, ama-Crabs, i-Squid/i-Cuttlefish | Kuphephile. Ukudla ukudla okubili okuvamile (cishe amagremu angu-340) ngesonto kuyazuzisa kakhulu. |
Ngakho-ke kwenzekani uma ungadli izinhlanzi?
Lokhu futhi kuyinkinga ebaluleke kakhulu. Uma uyeka ukudla izinhlanzi ngokuphelele ngenxa yokukhathazeka nge-mercury, wena nomntwana wakho nizolahlekelwa izakhamzimba eziwusizo kakhulu.
Ngakolunye uhlangothi, inhlanzi iqukethe izakhamzimba ezibalulekile ebuchosheni bomntwana. Ngakolunye uhlangothi, i-mercury kwezinye izinhlanzi ingalimaza lobo buchopho. Lena yinselele obhekene nayo njengomama okhulelwe.
Inhlanzi iwumthombo omuhle kakhulu wamaprotheni, kodwa kukhona okubaluleke nakakhulu enhlanzini: ama-fatty acid e-Omega-3.Lokhu kubalulekile ekukhuleni okunempilo kobuchopho namehlo engane. Ezinye izifundo zikhombisile ukuthi omama abangadli izinhlanzi ezanele ngesikhathi sokukhulelwa banengozi enkulu yokubeletha ngaphambi kwesikhathi kanye nokuzalwa benesisindo esiphansi .
Ngakho-ke, ikhambi akumele uyeke ukudla izinhlanzi. Kungukukhetha izinhlobo zezinhlanzi ezifanele neziphephile bese uzidla ngobuningi obufanele.
Ngakho-ke ngikwenza kanjani lokhu ngqo?
Kulula kakhulu. Nazi izinto okudingeka uzenze.
1. Khohlwa ngezinhlanzi eziyingozi: Ungabheki ngisho nezinhlanzi ezinkulu ezifana noshaka, i-king mackerel, kanye ne-king mackerel. Yeka ukuzidla ngokuphelele kuze kube sekupheleni kokukhulelwa kwakho.
2. Yidla ngokulinganisela: Uma ufisa i-tuna, nciphisa ukudla kwakho kube yithini elilodwa elincane ngesonto. Uma udla inhlanzi ekheniwe, khetha uhlobo olubhalwe ukuthi "i-tuna elula" bese uzikhawulela ethini elilodwa elincane ngesonto.
3. Yidla ngaphandle kokwesaba: Jabulela izinhlanzi ezincane njenge-salmon, ama-sardine, i-herring, ne-mackerel, kanye nokudla kwasolwandle njenge-shrimp ne-squid, okungenani kabili ngesonto. Ukudla okunomsoco okutholayo kulokhu kuyigugu kuwe nakumntanakho.
4. Uma ungabaza, buza: Uma unokungabaza ngohlobo oluthile lwenhlanzi noma inani okufanele ulidle, ungangabazi ukubuza udokotela womndeni wakho, okungukuthi, udokotela wakho . Uzokunikeza iseluleko esingcono kakhulu ngokusekelwe esimweni sakho sempilo.
Ukukhulelwa yisikhathi esihle. Ungavumeli izinto ezincane zonakalise injabulo yakho ngokukhathazeka ngokungadingekile. Ukuqaphela kuyinto ebaluleke kakhulu. Manje usuyazi ukuthi yiziphi izinhlanzi ezinhle nokuthi yiziphi okufanele uzinciphise. Ngakho-ke yenza izinqumo ezihlakaniphile, udle ukudla okunempilo nokumnandi, bese ulungiselela ngenjabulo ukuletha umntwana onempilo kuleli zwe.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla izinhlanzi ngesikhathi sokukhulelwa kuzuzisa kakhulu njengoba kunikeza i-omega-3 , ebalulekile ekukhuleni kobuchopho bomntwana.
- Gwema ngokuphelele ukudla izinhlanzi ezinkulu ezine-mercury eningi, njenge-shark, i-tilefish, kanye ne-tilefish.
- Yidla izinhlanzi ezifana ne-tuna ngobuningi obuncane kakhulu (isib., ucezu olulodwa oluncane ngesonto).
- Yidla izinhlanzi ezincane njenge-sardine, i-salmon, i-herring, ne-mackerel, kanye nokudla kwasolwandle njenge-shrimp ne-squid, cishe kabili ngesonto ngaphandle kokwesaba.
- Uma unokungabaza ngokudla, kubaluleke kakhulu ukubonisana nodokotela wakho ngaphambi kokukudla.
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