Mudamva kuti muyenera kudya nsomba zambiri chifukwa ndi zabwino kwa mtima wanu. Koma mukhoza kudera nkhawa za mercury ndi zina zowononga. Kodi wogulitsa wokhutira ndi thanzi ayenera kuchita chiyani? Pano pali nsomba zochepa: kudya zambiri, momwe mungapewere mercury ndi zina poizoni komanso ngati mukuyenera kutenga mafuta a nsomba.
Nsomba za Moyo wa Moyo
Nsomba zamphongo kapena "mafuta" monga nsomba, tuna, mackerel, ndi sardines ndizomwe zimapatsa thanzi la omega-3 fatty acids.
Kafukufuku amasonyeza kuti omega-3s amachepetsa kutupa, phokoso lochedwa pang'onopang'ono mumadzimadzi, ndi kuchepetsa chiopsezo cha zochitika za mtima kwa anthu omwe ali ndi matenda a mtima.
Kodi Omega-3 Supplement Ali Ngati Nsomba?
Omega-3s ndi mtundu wapadera wa zakudya zomwe zimatchedwa "zofunika," kutanthauza kuti muyenera kuzipeza kuchokera ku chakudya kapena piritsi. Thupi lanu silingakhoze kupanga zakudya kuchokera ku mafuta ena, chakudya, kapena mapuloteni. Omega-3s sali wamba kwambiri mu zakudya zomwe timadya ndipo zimapezeka kwambiri nsomba ndi nsomba.
Ngati simusangalala ndi nsomba, mukhoza kusankha chowonjezera . Ngakhale kuti ndi bwino kuti mupeze chakudya chopatsa thanzi, ndi bwino kupeza mafuta a nsomba mu zakudya zanu osati kuposa. Ngati izi zikutanthauza kutenga supplement, pitani (koma funsani dokotala wanu poyamba!). Kafukufuku wamakono akuwonetsa kuti iwo ndi abwino kwa inu ngati chakudya.
Kodi Ndimafunika Omega-3 Zambiri?
American Heart Association amalimbikitsa kudya nsomba kawiri pamlungu.
Ngati mutenga chakudya chowonjezera kapena kupeza omega-3s kudya zakudya zokhala ndi mpanda wolimba, ndiye kuwombera 500 mg pa tsiku-zofanana ndi nsomba ziwiri zamphongo. Funsani dokotala musanayambe izi kapena zina zowonjezera. Mankhwala ena monga beta-blockers , magazi thinners , ndi diuretics angagwirizane ndi mafuta a nsomba.
Pambuyo pa nsomba ndi mafuta a nsomba, pali mitundu yosiyanasiyana ya omega-3. Mwachitsanzo, mchere wa walnuts, supuni ya mafuta a canola pamwamba pa saladi kapena supuni ya nthaka yomwe imadulidwa pa chakudya chanu cham'mawa ndi njira zabwino zopezera omega-3s mu zakudya zanu.
Mercury mu Nsomba
Mercury ndi chinthu chodziwika bwino, koma ndichitsowa choyipa. Pamwamba kwambiri, kuwonjezera mercury kungayambitse mavuto a ubongo. Nsomba zonse ndi nsomba zili ndi mankhwala enaake. Choncho ngakhale simungathe kupewa mercury kwathunthu mukamadya nsomba ndi nsomba, mukhoza kupanga zosankha zam'mbali zam'munsi. Akatswiri amalimbikitsa kupewa nsomba ndi mercury (makamaka ngati ndinu mayi amene ali ndi pakati, akuyamwitsa kapena amene angatenge mimba kapena mwana), komanso kudya nsomba zam'madzi ndi nsomba zochepa.
| Nsomba za Low-Mercury | Nsomba zapamwamba-Mercury |
| Nkhanu, nsomba zam'chitini zamchere, nsomba, ndi pollock | Mackerel ya King, shark, swordfish, ndi nsomba zamatabwa |
| Sardines ndi anchovies | Albacore tuna ali ndi mercury yochuluka kusiyana ndi nsomba ya kuwala. |
Mofanana ndi zinyama zina, nsomba zingakhalenso ndi zowonjezereka: dioxin ndi mabiphenyl ambiri (PCBs), ngakhale akatswiri opeza zakudya amavomereza kuti phindu la kudya nsomba ndi nsomba zimaposa pangozi iliyonse ya PCB yomwe mungathe kudya.
Kudya Nsomba Pakati pa Mimba
EPA ndi FDA inafotokoza lipoti mu 2014 likulimbikitsa kuti magulu atatuwa a anthu adye nsomba zochepa kwambiri: amayi omwe ali ndi pakati ndi omwe akuyamwitsa, amayi amene angakhale ndi pakati, ana ang'onoang'ono. Apeza kuti amayi omwe ali ndi pakati samadya nsomba zokwanira ndipo sakhala ndi omega-3 omwe ndi ofunikira kwambiri kukula kwa ubongo. Lipoti la EPA-FDA limalimbikitsa amayi apakati kudya pakati pa 8 ndi 12 ochepa nsomba ya mercury mlungu uliwonse.
Nyama vs Salmon yotchuka
Pali kutsutsana kwakukulu pa nsomba zakutchire ndi zolima, makamaka salimoni. Nsomba zakutchire zakutchire zimanena kuti nsomba zakutchire, monga nsomba zakutchire ku Atlantic, zimakhala ndi zonyansa zochepa za PCB kuposa olima awo.
Othandiza nsomba zaulimi, makamaka ulimi wa nsomba za Pacific, zolemba kuti nsomba zimakhala ndi zambiri ndipo nthawi zina zimakhala zowonjezereka kwambiri kuposa DNA ndi EPA kusiyana ndi nsomba zakutchire.
Monga wogula, ndikofunika kudziwa kuti ngakhale zotsutsazi zingasinthe ngati ogulitsa nsomba zaulimi ndi zakutchire amasintha njira zawo zodyera ndi kusonkhanitsa kuti akwaniritse zofuna za ogula. Potsirizira pake, ubwino wa nsomba zaulimi ndi zakutchire zimaposa pangozi pofuna kuteteza thanzi lanu.
> Zotsatira:
> EPA-FDA Malangizo pa Mercury mu Nsomba ndi Shellfish
> Lipoti la Scientific la Komiti Yowunikira Zowakometsera Zakudya za 2015, Zakumapeto E-2.38.
> Harris, W., et al. Kuyerekezera zotsatira za nsomba ndi ma capsules a mafuta pa nsomba za n3 zamagazi zamagazi ndi plasma phospholipids. American Journal of Clinical Nutrition, Vol. 86, No. 6, 1621-1625, December 2007.
> Massaro M., et al. Omega-3 fatty acids, kutupa, ndi angiogenesis: njira zoyambirira zomwe zimayambitsa matenda a nsomba ndi mafuta a nsomba. Cell Mol Biol. 2010 Feb 25; 56 (1): 59-82.
> Mozaffarian, D. et al. Kupeza nsomba, zonyansa, ndi thanzi laumunthu: Kuwona zoopsa ndi zopindulitsa JAMA. 2006; 296 (15): 1885-1899.
> Sacks, F. "Funsani Akatswiri" Harvard School of Health Public.
> Zimene Mukuyenera Kudziwa Zokhudza Mercury mu Nsomba ndi Nsomba Zophika. Malo otetezera zachilengedwe. EPA Factsheet.