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Kuna da ciki? Bayan haka, wataƙila kuna yin bincike mai yawa akan abubuwan da bai kamata ba. Daga cikin waɗannan, mafi mahimmanci shine game da zaɓin abinci mai aminci. Yayin ciki, yana da mahimmanci a mallaki abin da kuke ci.
Ko mata masu ciki a basu kifi wani abu ne da ya jefa mutane da yawa cikin rudani. Damuwa ta kasance game da mercury a cikin kifi, wanda aka san yana da lahani ga jarirai.
Da kyau, likitoci da masana kiwon lafiya sun nuna cewa kifi da kifin kifi wani muhimmin bangare ne na ingantaccen abinci, kuma a lokacin daukar ciki, zai iya amfanar da jikin ku da tayin ta hanyoyi da yawa [1] . A yau, Boldsky zai taimake ka ka fahimci nau'ikan kifayen da suka fi kyau zabi, wadanda suke da zabi mai kyau, da kuma kifin da ya kamata ka guji saboda abubuwan da ke ciki na mercury. Bari mu karanta game da Kifi Ya Ci Kuma Ya Guji Yayin Ciki .
Kifi Yayin Ciki: Mai Kyau Ne Ko Mummuna?
Gabaɗaya, kifi ya ƙunshi ƙananan mai, omega-3 mai mai ko abin da aka sani da mai kyau. Suna da wadataccen bitamin kamar su D da B2 (riboflavin), alli da phosphorus , kuma kuma babban tushe ne na ma'adanai, kamar su baƙin ƙarfe, tutiya, iodine, magnesium, da potassium [biyu] . Waɗannan suna da matukar mahimmanci ga iyaye mata, saboda suna haɓaka lafiyar jariri.
Omega-3 fatty acid a cikin kifi suna daya daga cikin mahimman abubuwan gina jiki masu mahimmanci don tsammanin mata. Da zarar sun cinye waɗannan ƙwayoyi masu mahimmanci, yawancin jariran suna fa'idantar da su dangane da haɓakar ƙuruciya [3] .
Iyayen da ke da matakan jini na docosahexaenoic acid (DHA), omega-3 fatty acid, suna haihuwar yara da kyakkyawan kulawa. Ana ɗaukar su a matsayin watanni biyu kafin takwarorinsu waɗanda uwaye ke haifa da ƙananan matakan DHA [4]. Hakanan sune mahimman buƙatu don ci gaban kwakwalwar jarirai da tantanin ido. Tattara DHA a cikin kwakwalwa yayin farkon shekaru biyu bayan haihuwa yana ƙayyade hanyar ci gaban yaro a nan gaba.
wanne mai yayi kyau ga gashi
A cewar hukumar ta FDA, ya kamata mata masu juna biyu su ci aƙalla oza 8 da kuma ya kai oza 12 (340 g) na nau'ikan abincin kifi (ƙananan) a cikin mercury a mako [5]. Bincike ya nuna cewa iyayen da za su ci kifi sau 2-3 a kowane mako yayin daukar ciki suna da jariran da ke da saurin girma da ci gaba. Fa'idodin samun (nau'in kifi daidai) yayin ciki sun hada da masu zuwa:
Mai amfani ga kwakwalwar jariri
Na goyon bayan ci gaban tayi
Stara ƙwaƙwalwar uwa
Inganta yanayi
Tallafa lafiyar zuciya
Zai iya rage haɗarin haihuwa
Haɗarin da ke tattare da masifa a cikin kifi yayin ciki
Ana sakin Mercury a cikin ruwa, kwayoyin suka canza zuwa methylmercury [6] . Kifin da ke cikin ruwa yana shan methylmercury, kuma yakan shiga cikin furotin da ke jikin kifin kuma ya kasance koda bayan an dafa shi. Jikinmu a sauƙaƙe yana karɓar methylmercury daga kifin kuma yana iya shafar lafiyar mace mai ciki tun da zai iya ratsa mahaifa kuma ya shafi ɗan tayi. Koda ƙananan ƙwayar methylmercury na iya shafar kwakwalwar jariri da tsarin juyayi. Zai iya haifar da iyakantattun dabarun fahimta, hangen nesa, matsalolin harshe , da dai sauransu, a cikin yaro [7] .
Yanzu tunda kuna da ra'ayin mahimmancin kifi yayin daukar ciki bari muyi la’akari da irin nau'ikan kifin da zaku iya ci yayin cikinku da kuma nau'ikan abincin da ya kamata ku guji yayin ciki.
Kifi Ya Ci Idan Yayi Ciki
Ku ci nau'ikan abincin teku wanda yake ƙarancin mercury kuma babba a cikin omega-3 mai mai , kamar [8] :
- Kifi
- Anchovies
- Ganyayyaki
- Sardines
- Freshwater kifi
- Mackerel na Pacific
- Shrimp
- Pollock
- Tilapia
- Lambar
- Kifin Kifi
- Tuna
Lura : Iyakance yawan amfani da tuna zuwa awo 6 (170 g) a sati.
man gashi don yin furfura da wuri
Jerin kifaye masu zuwa suna da kyau ga ciki amma ya kamata a iyakance shi da aiki ɗaya (113 g) a kowane mako yayin ɗaukar ciki [9] .
- Bluefish
- Buffalofish
- Irin kifi
- Basan tekun Chile
- Halibut
- Aiki-aiki
- Snapper
- Mackerel ta Spain
- Taguwan tagu (teku)
- Tilefish daga tekun Atlantika
- Tafin kafa
- Fama
- Kaguwa
- Kifin Kifi
- Lobster
- Karo
- Bahar ruwan teku
- Kifi
Kifi Don Gujewa Lokacin Da Yake Da ciki
Ya kamata a guji kifayen da ke zuwa yayin daukar ciki saboda sun fi yawa a sinadarin 'mercury', wanda ka iya cutar da uwa ba kawai ga uwa ba har ma da jariri.
Guji nau'ikan kifin nan mai zuwa saboda sunada yawa a mercury [10] :
- Shark
- Katon kifi
- Orange mai rauni
- Bigeye tuna
- Marlin
- Sarki mackerel
- Tilefish
Sushi yayin Ciki: Yaya Lafiya?
Sushi ko Sumeshi shine shirye-shiryen Jafananci na dafa shinkafa vinegar. An haxa shi da sauran kayan abinci kamar abincin teku, kayan lambu, kifi, da kuma wasu 'ya'yan itatuwa na wurare masu zafi lokaci-lokaci. Babu wata cikakkiyar shaida da ke nuna cewa cin sushi a lokacin daukar ciki na iya yin wata illa. Koyaya, yana da mahimmanci a san haɗarin [goma sha] . Da fatan za a ɗauka da matsakaici kaɗan. Ka sanya alamomi masu zuwa idan kana sha'awar sushi yayin ciki:
- Cin sushi a lokacin daukar ciki galibi ba zai cutar da uwa ko jariri ba. Amma tabbatar cewa kuna shan wannan kawai a ciki matsakaici mai yawa zama a gefen aminci. Yana da mahimmanci lokacin da ake yin sushi daga babban kifi [12] .
- An bada shawarar kar a dauki babban kifi (kamar kifin kifi) yayin ciki. Babban dalilin wannan shine damar kifin da ke dauke da sinadarin mercury [13] .
- Tabbatar cewa sushi shine daskarewa . Ananan tsutsotsi masu tsattsauran ra'ayi kamar anisakis da ke cikin ɗanyen kifi kamar kifin kifi na iya haifar da wani yanayi da aka sani da anisakidosis [14] . Koyaya, daskarewa da dafa abinci mai kyau na wannan ɗanyen kifin yana kashe tsutsotsi da ke cikin kifin kuma don haka ya zama amintacce ci.
Yadda Ake Shirya Kifi Lafiya A Lokacin Ciki
Abincin kifi na iya zama mai aminci yayin ɗaukar ciki, amma fa idan an shirya shi daidai [goma sha biyar] .
- Sayi sabo ne kawai, abincin kifin mai sanyi mai kyau.
- Ajiye kifi a cikin firinji a cikin akwati da aka rufe idan baku dafa shi nan da nan.
- Wanke dukkan allon yanka, wukake da yankin share fage da ruwan zafi, sabulu bayan an sarrafa ɗanyen abincin teku.
- Yi amfani da wukake daban da allon yankan.
- Cook abincin teku (iri daban-daban, gami da shuke-shuken shuke-shuke, kawa, katanga, lobster da sikandila) har sai naman ya bayyana tare da inuwa mai farin madara, kuma idan ya cika, to ya kamata ya yi sauƙi tare da cokali mai yatsa.
- Ka yar da duk wani abinci da aka bari a zafin jiki na sama da awanni biyu kuma duk wani abincin da zai iya lalacewa, ya riga ya gama, ko saura bayan kwana huɗu.
A Bayanin Karshe…
Masana kiwon lafiya sun ba da shawarar cewa iyaye mata ko wadanda suka shayar da nono ko kuma wadanda ke shirin yin ciki, ya kamata su sami kifi saboda yana kunshe da nau'ikan abubuwan gina jiki wadanda suke da matukar mahimmanci a rasa. Hakanan, tuntuɓi likita don sanin game da madaidaitan tushe don samun omega 3 mai ƙanshi ta hanyar abinci.
