Na u ka ja tuna ha u le moimana?

Litaba

• Tuna e na le limatlafatsi tse bohlokoa bakeng sa bokhachane bo phetseng hantle
• Hobaneng ha tuna e ka ba kotsi nakong ea bokhachane
• Ke tuna e kae e nkoang e sireletsehile nakong ea bokhachane?
• Ntlha ea bohlokoa

Tuna e nkuoa e le mohloli o moholo oa limatlafatsi, tseo bongata ba tsona li leng bohlokoa haholo nakong ea bokhachane.

Mohlala, hangata e rorisoa ka eicosapentaenoic acid (EPA) le docosahexaenoic acid (DHA) - mafura a omega-3 a malelele a malelele a phethang karolo ea bohlokoa kholisong ea boko ba ngoana oa hau le sistimi ea methapo ().

Leha ho le joalo, mefuta e mengata ea tuna e boetse e na le maemo a phahameng a mercury, motsoako o amanang le mathata a fapaneng a bophelo bo botle le kholo ea masea. Ka lebaka lena, hangata basali ba lemosoa ho lekanyetsa palo ea tuna eo ba e jang nakong ea bokhachane.

Sengoloa sena se lekola hore na ho bolokehile ho ja tuna ha o le moimana, mme haeba ho joalo, ka bokae.

Tuna e na le limatlafatsi tse bohlokoa bakeng sa bokhachane bo phetseng hantle

Tuna e ruile ka mefuta e fapaneng ea limatlafatsi, tseo bongata ba tsona e leng tsa bohlokoa nakong eohle ea bokhachane. Ba teng ka bongata bo boholo ba kenyelletsa ():

• Liprotheine. Phepo ena e bohlokoa likarolong tsohle tsa kholo. Ho ja liprotheine tse nyane haholo nakong ea bokhachane ho ka baka ho senyeheloa ke mpa, lithibelo tsa kholo ea "intrauterine" le boima ba 'mele bo tlaase. Seo se boletse, protheine e fetelletseng e ka ba le litlamorao tse tšoanang ().
• EPA le DHA. Li-omega-3 tsena tsa ketane e telele li bohlokoa bakeng sa kholo ea leihlo le boko. Li-omega-3s tsa ketane e telele le tsona li ka fokotsa menyetla ea ho hlaha pele ho nako, kholo e fokolang ea lesea, khatello ea maikutlo ea bakhachane le ho kula hoa bongoana (,,, 6).
• Vithamine D. Tuna e na le vithamine D e nyane, e bohlokoa bakeng sa boits'ireletso le masapo. Maemo a lekaneng a ka fokotsa menyetla ea ho senyeheloa ke mpa le preeclampsia - bothata bo tšoauoang ke khatello e phahameng ea mali nakong ea bokhachane (, 8,,).
• Tšepe. Diminerale ena e bohlokoa bakeng sa kholo e phetseng hantle ea boko ba ngoana oa hau le sistimi ea methapo. Methati e lekaneng nakong ea bokhachane le eona e ka fokotsa menyetla ea ho ba le boima bo tlase ba 'mele, ho beleha pele ho nako, le lefu la bakhachane (12).
• Vithamine B12. Phepo ena e thusa ho ntlafatsa ts'ebetso ea methapo le ho etsa lisele tse khubelu tsa protheine le oksijene. Maemo a tlase nakong ea bokhachane a ka baka menyetla ea ho senyeheloa ke mpa, pelehi, pelehi, mathata a mang a bokhachane (12,,).

Karolo e le 'ngoe ea 3.5-ounce (100-gram) ea tuna e bobebe ea makotikoting e fana ka 32% ea Reference Daily Intake (RDI) bakeng sa protheine, 9% ea Daily Value (DV) bakeng sa tšepe, le 107% ea DV bakeng sa vithamine B12 (, 12, 15, 16).

Karolo ena e boetse e na le 25 mg ea EPA le 197 mg ea DHA, e ka bang 63-100% ea chelete ea letsatsi le letsatsi litsebi tse ngata li khothaletsa hore bakhachane ba je (,,).

Basali ba nang le bakhachane ba sa jeng tuna ka lebaka la ho kula ha lijo, hammoho le mabaka a bolumeli kapa a boitšoaro, ba lokela ho netefatsa hore ba fumana limatlafatsi tse lekaneng mehloling e meng.

Ba kanna ba rua molemo ka ho nka tlatsetso ea letsatsi le letsatsi ho fana ka bonyane 200 mg ea DHA kapa 250 mg EPA hammoho le DHA ka letsatsi ().

Tuna ke mohloli o loketseng oa protheine, omega-3s ea ketane e telele, vithamine D, tšepe le vithamine B12. Ho fumana limatlafatsi tse lekaneng nakong ea bokhachane ho ka fokotsa menyetla ea ho ba le mathata a bokhachane le ho ntlafatsa litholoana tsa tlhaho.

Hobaneng ha tuna e ka ba kotsi nakong ea bokhachane

Boholo ba litsebi tsa bophelo bo botle bo khothaletsa hore basali bao ka tloaelo ba jang tuna ba tsoele pele ho etsa joalo nakong ea bokhachane. Seo se boletse, ka lebaka la sehlahisoa sa eona sa mercury, ba lemosa bakhachane ho qoba ho e ja haholo.

Le hoja e le motsoako oa tlhaho, boholo ba mercury e fumanoang litlhaping ke phello ea tšilafalo ea indasteri, 'me maemo a eona litlhaping a bonahala a phahama selemo le selemo ().

Litlhapi tsohle li na le mercury e itseng, empa ha kholo e kholo, e tsofetse ebile e phahama ka holim'a ketane ea lijo tlhapi e na le mercury e ngata. Tuna ke tlhapi e jang nama e ka holang e kholo le ea khale. Kahoo, mefuta e mengata e bokella mercury e ngata nameng ea bona ().

Ho ja haholo ha mercury nakong ea bokhachane ho ka senya nts'etsopele ea boko ba ngoana oa hau le sistimi ea methapo. Sena se ka baka mathata a fapaneng, a atileng haholo ho kenyelletsa (,,):

• mathata a ho ithuta
• nts'etsopele ea tsebo ea likoloi
• ho haelloa ke puo, mohopolo le tlhokomelo
• bokhoni bo bobebe ba pono
• li-quotients tse tlase tsa bohlale (IQs)
• khatello e phahameng ea mali kapa mathata a pelo ha u le motho e moholo

Maemong a boima, ho kenngoa ha mercury haholo nakong ea bokhachane ka linako tse ling ho baka ho felloa ke monko, pono, kapa kutlo ho lesea, hammoho le bofokoli ba pelehi, ho oa, ho akheha esita le lefu la masea ().

Ho khahlisang ke hore lipatlisiso tse ling li fana ka maikutlo a hore ho pepesehela ha mercury nakong ea bokhachane ba pelehi ho ka ba le litlamorao tse mpe boitšoarong ba ngoana, ho hola, kapa tšebetsong ea boko, ha feela mme a ja tlhapi nakong ea bokhachane ().

Sena se fana ka maikutlo a hore metsoako e meng ea litlhapi e ka loants'a litlamorao tse mpe tsa mercury. Leha ho le joalo, ho hlokahala lipatlisiso tse ngata pele ho ka etsoa liqeto tse matla.

Ho feta moo, bakhachane ba lokela ho qoba ho ja tuna e tala ho fokotsa menyetla ea ho tšoaetsoa ke Listeria monocytogenes, baktheria e ka bang le litlamorao tse mpe kholong le nts'etsopele ea lesea ().

Tuna ke tlhapi e atisang ho ba le mercury e phahameng. Ho kenya mercury e ngata haholo nakong ea bokhachane ho ka lematsa kholo ea ngoana oa hau le sistimi ea methapo, mme qetellong ea baka mathata a fapaneng a bophelo le kholo.

Ke tuna e kae e nkoang e sireletsehile nakong ea bokhachane?

Kotsi ea Mercury ea eketseha, 'me mefuta e fapaneng ea litlhapi e na le litekanyo tse fapaneng tsa mercury.

Kahoo, Tsamaiso ea Lijo le Lithethefatsi (FDA) e fana ka maikutlo a hore bakhachane ba ja li-ounces tse 8 ho isa ho tse 225 tsa litlhapi le tlhapi ka beke, ho kenyeletsoa le tse latelang ():

• Lik'hilograma tse 340 tsa tuna e bobebe e entsoeng ka makotikoting kapa litlhapi tse ling tse tlaase tsa mercury, tse kang li-anchovies, cod, tilapia kapa trout

kapa

• 4 ounces (112 grams) ea yellowfin, white, albacore tuna, kapa tlhapi e 'ngoe e mahareng ea mercury, e kang bluefish, halibut, mahi-mahi, tilefish kapa snapper

Ho feta moo, bakhachane ba khothaletsoa ho qoba bigeye tuna ka botlalo le litlhapi tse ling tse phahameng tsa mercury, tse kang swordfish, shark, marlin, roughy ea lamunu, king mackerel le tilefish.

Bolaoli bo bongata ba machabeng ba lijo le bona ba ntšitse likhothaletso mabapi le ts'ebeliso ea tuna nakong ea bokhachane. Tse ngata li ts'oana haholo le litataiso tsa FDA, leha mofuta oa tuna o nkuoa o bolokehile bakeng sa ts'ebeliso o fapana lipakeng tsa linaha ().

Palo ea tuna e nkoang e bolokehile nakong ea bokhachane e fapana ho ea ka naha. United States, basali ba eletsoa hore ba se ke ba ja ligrama tse 340 tsa tuna e bobebe e ka makotikoting kapa ka tlase ho ligrama tse 112 tsa tuna ea yellowfin kapa albacore ka beke.

Ntlha ea bohlokoa

Tuna ke mohloli o loketseng oa limatlafatsi, tse ngata tsa tsona li bohlokoa haholo nakong ea bokhachane.

Leha ho le joalo, mefuta e meng ea tuna e ka ba le maemo a phahameng a mercury, motsoako o ka lematsang bophelo ba ngoana oa hau mme oa baka mathata a mangata a kholo. Ho feta moo, ho ja tuna e tala ho ka eketsa menyetla ea ho Listeria tshwaetso.

Ho eketsa melemo ea ho ja tuna le ha re fokotsa likotsi, bakhachane ba khothaletsoa ho qoba ho ja tuna e tala. Ba boetse ba lokela ho rata mefuta e tlase ea mercury ea tuna le litlhapi tse ling ha ba ntse ba qoba tse nang le maemo a phahameng a mercury.

Basali ba fetang ho ja tuna ka lebaka la ho kula kapa mabaka a bolumeli kapa a boitšoaro ba kanna ba rua molemo ka ho eketsa tlatsetso ea omega-3 ea ketane e telele lijong tsa bona.