Hove uye shellfish zvakakosha kuti uwane kudya kwakanaka kwakakwana nokuti yakakwirira muprotheni nemaminerari uye inowanzosara mumakori uye mafuta akazara. Kutaura zvazviri, kudya hove kanenge kaviri pavhiki ndeyekuwedzera kwakanakisisa kune chero kudya, kunyange kune vakadzi vane pamuviri.
Asi pane dambudziko rimwe chete, uye iyo ndiyo inogona kukonzera mercury toxicity. Mashoko akanaka ndeokuti haasi hove dzose uye hove dzegungwa zvine chiyero chakafanana kana kuwedzera kwe mercury uye kune zvakawanda zvezvipenyu zvinogona kudyiwa zvakachengeteka. IU.S. Food and Drug Administration (FDA) uye US Environmental Protection Agency (EPA) uye kuongorora mazinga e mercury muhove dzose nehove dzekutengeswa zvinotengeserana kuno muU.S., uye zvitsva gumi nematanhatu ndezvimwe zvepasi zvakanyanya mu mercury uye zvinogona inopedzwa pasina.
Izvi zvinongoputira hove uye hove dzegungwa izvo zvinotengeswa muzvitoro; hazvibatanidzi hove dzaunogona kubata mumvura yako yemo. Saka, kana iwe uine hanya nezveshoko rehove rega, chengetedza neDhipatimendi reMari yeZvenyika kana kuti tsvaga kuUnited States Dhipatimendi Rezvekurima (USDA) Zvokudya Zvokugadzirisa Databases zvekudya kwekudya.
1 - Anchovies
Anchovies inogona kuita kuti iwe ufunge nezvepzza kana kesari ma saladi, asi anchovies matsva anogona kugadzirwa kana kushandiswa mumaphikisa anoshevedza sardines. Anchovieswo yakakwirira mu omega-3 fatty acids, mapuroteni, mavitamini, nemaminera.
2 - Atlantic Mackerel
Mackerel inowanzoputa kana yakakonzerwa, asi mahesheni matsva e mackerel anogonawo kugadzirwa kana kubikwa. Kunze kwe omega-3 fatty acids, mackerel yakakura mu vitamini B-12, niacin, selenium, magnesium, iron, uye potassium, pamwe chete ine yakawanda yemaprotheni.
3 - Catfish
Catfish inowanzobatwa uye yakadzika fried, asi iwe unogona kuigadzirira pane grill kana muchoto. Catfish haisi yakaderera mu mercury, iyo inonyanya kukosha kweproteine, mavitamini, uye emaminerari, uye yakaderera mumafuta uye makoriyori.
4 - Kushora
Mitsvuku inowanikwa mune dzakawanda zvinonaka zvinoshandiswa, uye zvichida inonyanya kuzivikanwa kuva clam chowder. Mitsvuku inogona kushandiswa sechikumbiro kana sechikamu chekudya chikuru uye yakakwirira muprotheni, mavitamini, nemaminera.
5 - Crab
Crab inonyanya kushandiswa. Manyowa anokonzera nyama anogona kushandiswa kugadzira zvimedu zvechingwa uye marudzi akasiyana-siyana ekuputika. Kana iwe unogona kudya mutambo wemakumbo sechirongwa. Kubata nyama ndiyo inonyanya kugadzira mapuroteni, maminera, folate, uye vitamini B-12.
6 - Crawfish
Chinonyanya kuzivikanwa sechinhu chikuru chezvipfeko zvefoswfish etouffee, crawfish, kana krisfish, zvinoratidzika semakango maduku, asi ari muzasi kune mercury kupfuura makanda. Crawfish yakakwirira muprotheni, maminera, uye ma-vitamini akawanda.
7 - Mvura Yakachena Mvura
Mvura yakachena mumvura yakachena, yakadai semvura inotonhorera, ndiyo hove yakachena yehove iyo yakakwirira mu omega-3 fatty acids, protein, calcium, magnesium, uye niacin. Inonaka kune pan-fried.
8 - Haddock
Haddock, kana scrod, ndeye whitefish iyo yakabatana nekodhi, asi haddock inowanzova nechec mercury kudarika kodhi uye inogona kuiswa munzvimbo dzakawanda dzinoshandiswa dzinodana cod kana imwe nyeredzi. Haddock ndiyo inonyanya kukopa mafuta emaprotheni, mavitamini, nemaminera.
9 - Herring
Herring inowanzosanganiswa uye inoshandiswa nekisiki yakasviba sechishubuti, asi idzi hove duku dzinogonawo kubikwa pane grill, ovini, kana stovetop. Herring inowanikwa mune omega-3 fatty acids uye inowanzoita protein, calcium, magnesium, potasium, niacin, vitamini B-12, uye selenium.
10 - Oysters
Oyster inonyanya kukosha kweprotein uye minerals-kunyanya zinc uye iron-pamwe iyo inopa omega-3 fatty acids. Inogona kushandiswa yakasvibirira sechigunzva kana sechikamu chechikafu kana chikuru chekudya.
11 - Pollock
Pollock ari mumhuri imwechete sekodhi, asi kufanana ne haddock, pollock iri pasi mu mercury. Pollock ndiyo whitefish ine simba inogona kushandiswa mune chero mapepa anodana kododhi uye inowanzova nemaprotheni, emaminera, uye ma-vitamini akawanda.
12 - Sarimoni
Saumoni , kunyanya mukaka wekalmon, yakaderera mu mercury. Uye izvi zvakanaka nokuti salmon ndeimwe yemhando dzakanakisisa dze omega-3 fatty acids. Salmon steaks uye zvinyorwa zvinogona kubikwa, zvakabikwa, zvakapetwa, kana zvakasungwa. Kana iwe unogona kuchengeta chinogona chesaumoni paruoko kuti uite salmon saladi kana sandwiches. Salmon yakanyanyawo muprotheni, magnesium, potasium, niacin, vitamini B-12, uye vitamini A.
13 - Sardines
Sardines ihove duku dzaunowanzowana mumakani. Vanowanzoshumirwa nevanokanganisa sechishuvo. Iwe unogonawo kutenga sardines itsva mune dzimwe nzvimbo uye grill, kubika, kana kuti utsire. Sardines yakanaka kwauri, zvakare. Zvinotakurwa ne omega-3 fatty acids, vitamini D, niacin, uye calcium.
14 - Scallops
Zvipfeko zvinonaka zvinotapira-zvinokonzerwa nemafuta zvinokubatsira kudya kwako. Zvinyorwa zviviri zvakakura zvinokwana makirogiramu 21 chete, uye zvinonyanya kugadzirisa mapuroteni nemaminera. Shumira pan-seared scallops nekemuki kadiki uye capers kuti uzvichengete pasi-cal.
15 - Shrimp
Shrimp ingangove iyo inonyanya kurudzirwa yezvokudya zvegungwa uye zviri nyore kuwana munenge imwe neimwe yekutengesa neresitoro. Iyo yakaderera mu mercury uye yakanaka yakanaka yemapuroteni asi iriwo yakaderera mumakori. Izvo kunze kwekuti iwe chingwa uye wakadzika-fry shrimp, kana kuti ushumire se scampi. Chengetedza shrimp yako pasi-cal nekubika, kuiteka, kana kuidha uye kushanda nayo nekombiko yejasta.
16 - Tirapia
Tilapia imwe mhando ye whitefish iyo yakanyanyawo mune mapuroteni, B-complex vitamini, nemaminerari, akafanana nemamwe nyeredzi. Tilapia inobatsirawo mavhithamini D. Shingairira sezvamunoshumira chero chero ipi zvayo.
Hove Iyo Mukumusorosoro Mumhepo
Kana uri kutarisa kuti ugare kure ne mercury , usapinda hove dzehove dzakadai semambo mackerel, shark, swordfish, tilefish, uye tete guru. Vanowanzova nepamusoro-soro ye mercury tsvina.
> Sources:
> American Pregnancy Association. Mazamu Mazinga muHove. Yakaperedzwa musi waFebruary 21, 2017.
> Menon S. Nhungamiro yeVatori veMercury muHove. Natural Resources Defense Council (NRDC). Yakabudiswa March 10, 2016.
> US Food and Drug Administration (FDA). Nzvimbo dzeMagumisi Mazinga muShamba Rokudyisa uye Shellfish (1990-2012). Yakaperedzwa October 25, 2017.
> United States Dhipatimendi Rezvekurima (USDA). USDA Zvokudya Kuumbwa Databases. Agricultural Research Service. USDA National Nutrient Database ye Standard Reference, Release 28 . Yakarongwa muna May 2016.