Iwe wakanzwa kuti iwe unofanirwa kudya hove dzakawanda nokuti zvakanaka kune mwoyo wako. Asi iwe unogonawo kuva nehanya ne mercury nezvimwe zvinosvibisa. Ndeupi mutengesi anoziva mutano kuti aite? Heino zvakaderera pane hove: ingani kudya, kuti ungadzivisa sei mercury nezvimwe zvinokonzera uye kana iwe uchifanira kutora hove mafuta ekuwedzera.
Hove yemwoyo Utano
Mafuta kana kuti "mafuta" ehove akadai salmon, tuna, mackerel, uye sardines ndiyo yakanakisisa inopa mwoyo-omega-3 fatty acids.
Kutsvakurudza kunoratidza kuti omega-3s inogona kuderedza kuputika, kunonoka kwepakiti yakagadzirwa mumaritiro, uye kuderedza ngozi yezviitiko zvemoyo mukati mevanhu vane chirwere chemoyo.
IOmega-3 Kuwedzera Kunobatsira Sehove Here?
Omega-3s inoratidziro yehutano inonzi "inokosha," zvinoreva kuti iwe unofanira kuzviwana kubva pakudya kana piritsi yekuwedzera. Mumuviri wako haugoni kuita chikafu kubva kune mamwe mafuta, makhahydrates, kana mapuroteni. Omega-3s haisi yakakurumbira muzvokudya zvatinodya uye inowanzowanika muhove uye hove dzegungwa.
Kana iwe usingafari hove, unogona kusarudza kuwedzera . Kunyange zvazvo zvakanakisisa kuwana michero kubva pakudya, zviri nani kuwana hove yemafuta mukudya kwako kupfuura kwete. Kana izvo zvinoreva kutora chikwata, enda nacho (asi bvunza chiremba wako kutanga!). Tsvakurudzo yezvino inoratidza kuti dzakakunakira iwe sezvokudya zvekudya.
Zvingani Omega-3 Ndinoda Here?
IAmerican Heart Association inokurudzira kudya hove kaviri pavhiki.
Kana uri kutora kuwedzera kana kuwana omega-3s kuburikidza nezvokudya zvakakomberedzwa, zvino fura 500 mg pazuva-zvakaenzana nehuviri hwehutenzi hwehove pavhiki. Tsvaga chiremba wako usati watanga izvi kana zvimwe zvekuwedzera. Mimwe mishonga, yakadai se beta-blockers , ropa shoma , uye diuretics inogona kuwirirana nehove mafuta.
Kunze kwehove nehove yamafuta, pane mbeu-based ma omega-3s. Semuenzaniso, mashomanana emadnuts, supuni yepanola yemafuta pamusoro pesadidhi kana supuni yepasi yakasanganiswa pamusoro pekudya kwenyu kwekudya kwekudya kwemazuva ose ndiyo nzira dzakanaka dzokuwana omega-3s mukudya kwako.
Mercury muHove
Mercury inowanzoitika, asi inowanikwawo nehuwandu hwekusvibiswa. Pakawanda, kunwisa mercury kunogona kukonzera matambudziko eurological. Ihove dzose uye hove dzegungwa zvinokwana zvimwe zve mercury. Saka kunyange zvisingabviri kudzivisa mercury zvachose kana uchidya hove uye zvekudya zvegungwa, unogona kuita zvisarudzo zvepasi-mercury. Nyanzvi dzinokurudzira kudzivisa hove dzapamusoro-soro ye mercury (kunyanya kana iwe uri mukadzi ane pamuviri, mukoti kana kuti ndiani anogona kutora pamuviri kana mwana), uye kudya hove-pasi ye mercury nemafuta ezvokudya.
| Low-Mercury Fish | High-Mercury Fish |
| Shrimp, makedheni chiedza tuna, salmon, uye pollock | Mambo mackerel, shark, swordfish, uye tilefish |
| Sardines uye anchovies | Albacore tuna ine zvakawanda zve mercury kupfuura tani yekukhanya. |
Kungofanana nezvimwe zvekudya zvezvipfuwo, zvekudya zvegungwa zvinogonawo kuva nezvimwe zvinosvibisa: dioxin uye mabhakhenyl (polychlorinated biphenyls) (PCBs), kunyange zvazvo kudya kwekudya kunovaka muviri kunobvumirana kuti kubatsirwa kwekudya hove nemafuta ezvokudya zvinopfuura zvakanyanya chero ngozi inogona kuitika yePCB iwe unogona kudya.
Kudya Nhove Panguva Yokudzivirira
EPA uye FDA vakabudisa mushumo muna 2014 vachikurudzira kuti mapoka matatu evanhu aifanira kudya hove dzepasi-pasi-mercury: vakadzi vane pamuviri uye vanoyamwisa, vakadzi vanogona kutora pamuviri, vana vaduku. Vakaona kuti vakadzi vane pamuviri vakanga vasingadyi hove yakakwana saka saka vasina kuwana zvakakwana omega-3s zvakakosha pakukura kwehuropi. Bhuku reEPA-FDA rinorayira vakadzi vane pamuviri kuti vadye pakati pe8 kusvika ku12 mahombekombe ezasi-mercury vhiki imwe neimwe.
Mhuka vs. Salmon Yakasimwa
Pane mhirizhonga yakawanda pamusoro pehove dzinopesana nevarimi, kunyanya salmon. Ihove yemhuka inokurudzira kuti hove dzomusango, dzakadai salmon yeAtlantic, dzine PCB shoma inosvibisa kune vamwe varimi vadzo.
Vatsigiri vehove dzekurima, kunyanya varimi veSalmon yePacific, nheyo iyo yekurima hove dzine zvakawanda uye dzimwe nguva dzimwe DHA uye EPA omega-3s kupfuura salmon yemusango.
Somutengi, zvakakosha kuziva kuti kunyange izvozvi zvinogona kuchinja sezvo varimi vekurima uye vekudyara vari kusango vanochinja nzira dzavo dzekudyisa nekuunganidza kuti vasangane nevatengi vanoda. Pakupedzisira, zvikomborero zvehove dzekurima neyemhuka zvinopfurikidza nezvengozi kana zvichiuya pakudzivirira utano hwako.
> Sources:
> EPA-FDA Mazano pamusoro peMercury muHove uye Shellfish
> Scientific Report yeChipatimendi Chekuongororairo Dietary Guidelines 2015, Appendikisi E-2.38.
> Harris, W., et al. Kufananidza nemigumisiro yehove uye hove-mafuta mafuta makondomu pane n3 fatty acid zvinokwana masero eropa uye plasma phospholipid. American Journal of Clinical Nutrition, Vol. 86, Nha. 6, 1621-1625, December 2007.
> Massaro M., et al. Omega-3 fatty acids, kuvhiringidza, uye angiogenesis: nzira dzinokosha dzinokonzerwa nehutachiona hwehupenyu hwehove nehove dzemafuta. Cell Mol Biol. 2010 Feb 25; 56 (1): 59-82.
> Mozaffarian, D. et al. Hove Inobata, Kusvibiswa, uye Utano Hwevanhu: Kuongorora Njodzi Nezvipo JAMA. 2006; 296 (15): 1885-1899.
> Sacks, F. "Bvunza Nyanzvi" Harvard School of Public Health.
> Zvaunoda Kuziva Pamusoro peMercury muHove uye Shellfish. Environmental Protection Agency. EPA Chikwata.