Shin Za Ku Iya Cin Tuna Yayin da kuke Ciki?

Wadatacce

• Tuna yana dauke da sinadarai masu mahimmanci ga lafiyar ciki
• Me yasa tuna na iya zama mai haɗari a lokacin daukar ciki
• Yaya yawan tuna da ake ɗauka lafiya a lokacin ɗaukar ciki?
• Layin kasa

Ana daukar Tuna a matsayin babbar hanyar samar da abinci, yawancinsu suna da mahimmanci a lokacin daukar ciki.

Misali, ana yaba shi sosai saboda eicosapentaenoic acid (EPA) da kuma docosahexaenoic acid (DHA) abun ciki - mai dauke da dogayen omega-3 mai tsawon gaske wanda ke taka muhimmiyar rawa wajen ci gaban kwakwalwar jaririnka da tsarin jin tsoro ().

Koyaya, yawancin nau'ikan tuna suna dauke da matakan mekuri mai yawa, mahaɗin da ke da alaƙa da matsaloli daban-daban na kiwon lafiya da ci gaban yara. A saboda wannan dalili, galibi ana fadakar da mata da su rage yawan tuna da suke ci a lokacin da suke da ciki.

Wannan labarin ya duba ko yana da lafiya a ci tuna yayin da take da ciki, kuma idan haka ne, a cikin nawa.

Tuna yana dauke da sinadarai masu mahimmanci ga lafiyar ciki

Tuna yana da wadata a cikin nau'ikan abubuwan gina jiki, yawancinsu suna da mahimmanci a duk lokacin da kuke ciki. Wadanda suke cikin mafi yawa sun hada da ():

• Furotin Wannan sinadarin na gina jiki yana da mahimmanci ga dukkan fannoni na ci gaba. Cin furotin kaɗan lokacin ciki yana iya haifar da zubewar ciki, ƙuntataccen ci gaban cikin ciki, da ƙarancin nauyin haihuwa. Wannan ya ce, yawancin furotin na iya samun irin wannan mummunan tasirin ().
• EPA da DHA. Wadannan dogon-sarkar omega-3s suna da mahimmanci ga idanun jariri da ci gaban kwakwalwa. Dogayen sarkar omega-3s na iya rage haɗarin haihuwar ciki, rashin ci gaban tayi, rashin damuwa na uwa, da rashin lafiyar yara (,,, 6).
• Vitamin D. Tuna ya ƙunshi ƙananan bitamin D, wanda ke da mahimmanci ga rigakafi da lafiyar ƙashi. Matakan da suka dace na iya rage haɗarin ɓarna da ciki - matsalar da ke nuna hawan jini a ciki (, 8,,).
• Ironarfe. Wannan ma'adinai yana da mahimmanci don ci gaban lafiyar kwakwalwar jaririn da tsarin juyayi. Matsayi mai dacewa yayin ciki yana iya rage haɗarin ƙarancin nauyin haihuwa, haihuwa kafin lokacin haihuwa, da mutuwar mace mai ciki (, 12).
• Vitamin B12. Wannan sinadarin na taimakawa inganta tsarin tsarin juyayi da sanya furotin da iskar jan jini. Levelsananan matakan yayin ciki na iya haifar da haɗarin ɓarna, haihuwa kafin lokacin haihuwa, lahani na haihuwa, da sauran rikicewar ciki (12,,).

Portionaya daga cikin ounce 3.5 (gram 100) na tuna mai gwangwani tana ba da kusan 32% na Ra'ayin Rana na yau da kullun (RDI) don furotin, 9% na Darajar Daily (DV) don baƙin ƙarfe, da 107% na DV don bitamin B12 (, 12, 15, 16).

Wannan rabo kuma ya ƙunshi kusan 25 mg na EPA da 197 mg na DHA, wanda ya kai kusan 63-100% na adadin yau da kullun masana sun ba da shawarar cewa mata masu juna biyu su cinye (,,,).

Mata masu ciki da ba sa cin tuna saboda larurar abinci, da kuma dalilan addini ko ɗabi'a, ya kamata su tabbatar sun samu wadatar waɗannan abubuwan gina jiki daga wasu hanyoyin.

Hakanan zasu iya amfana daga shan ƙarin yau da kullun wanda ke samar da aƙalla 200 MG na DHA ko 250 mg EPA tare da DHA kowace rana ().

Tuna shine tushen dacewa na furotin, dogon-jerin omega-3s, bitamin D, ƙarfe, da bitamin B12. Samun isasshen waɗannan abubuwan gina jiki yayin daukar ciki na iya rage haɗarin rikicewar ciki da inganta sakamakon haihuwa.

Me yasa tuna na iya zama mai haɗari a lokacin daukar ciki

Mafi yawan masana harkar lafiya sun ba da shawarar cewa matan da ke yawan cin tuna tuna su ci gaba da yin hakan yayin daukar ciki. Wannan ya ce, saboda abubuwan da ke ciki na mercury, suna gargadin mata masu juna biyu da su guji yawan cinsa.

Kodayake mahaɗan halitta ne, yawancin mercury da ake samu a cikin kifi sakamakon gurɓatar masana'antu ne, kuma matakan sa a cikin kifin suna bayyana suna tashi kowace shekara ().

Duk kifin yana dauke da wasu sinadarin mercury, amma babba, babba, kuma mafi girma a kan sarkar abinci kifi shine, mafi yawan mercury da yake iya ƙunsar. Tuna kifi ne mai farauta wanda zai iya girma da tsufa. Saboda haka, yawancin nau'ikan suna tara yawan sinadarin mercury a jikinsu ().

Yawan shan sinadarin mercury yayin daukar ciki na iya cutar da ci gaban kwakwalwar jaririn da tsarin juyayi. Wannan na iya haifar da matsaloli masu yawa, mafi yawan su sun haɗa da (,,):

• matsalolin ilmantarwa
• jinkirta haɓaka ƙwarewar mota
• magana, ƙwaƙwalwa, da rashi kulawa
• rashin iya gani-sararin samaniya
• ƙananan masu hankali (IQs)
• hawan jini ko matsalolin zuciya yayin girma

A cikin mawuyacin hali, yawan shan mekuri yayin daukar ciki wani lokacin yakan haifar da rashin wari, gani, ko ji a cikin jariri, da lahani na haihuwa, kamuwa, rashin lafiya, har ma da mutuwar jarirai ().

Abin sha'awa, wasu bincike sun nuna cewa yaduwar sinadarin mercury a farkon ciki na iya zama ba shi da wani mummunan tasiri ga dabi'un yaro, ci gabansa, ko aikin kwakwalwarsa, muddin mahaifiya ta ci kifi yayin da take da ciki ().

Wannan yana nuna cewa wasu mahadi a cikin kifi na iya daidaita illolin mekuri. Koyaya, ana buƙatar ƙarin bincike kafin a iya yanke shawara mai ƙarfi.

Haka kuma, mata masu juna biyu su guji cin ɗanyen tuna don rage haɗarin kamuwa da su Listeria monocytogenes, kwayoyin cuta da zasu iya haifar da mummunan sakamako ga ci gaban jarirai da ci gaban su ().

Tuna shine kifi wanda yake yawanci dauke da sinadarin mercury mai yawa. Sanya sinadarin mercury da yawa a yayin daukar ciki na iya cutar da ci gaban kwakwalwar jaririn da tsarin juyayi, a karshe yana haifar da tarin lafiya da matsalolin ci gaba.

Yaya yawan tuna da ake ɗauka lafiya a lokacin ɗaukar ciki?

Haɗarin Mercury yana da yawa, kuma nau'ikan kifaye daban-daban suna ɗauke da nau'ikan adadi na mercury.

Saboda haka, Hukumar Abinci da Magunguna (FDA) ta ba da shawarar cewa mata masu juna biyu suna cin awo 8-12 (gram 225-340) na kifi da abincin teku a kowane mako, gami da fiye da ɗayan masu zuwa ():

• Oganci 12 (gram 340) na tuna mai ƙwanƙwan gwangwani ko wani ƙaramin kifi na mercury, kamar su anchovies, cod, tilapia, ko kifi

ko

• Oganci 4 (gram 112) na yellowfin, fari, albacore tuna, ko sauran matsakaitan kifin mekuri, kamar su bluefish, halibut, mahi-mahi, tilefish, ko snapper

Bugu da ƙari, ana ƙarfafa mata masu juna biyu don kauce wa babban tuna tuna da sauran manyan kifi na mercury, kamar su fishfish, shark, marlin, orange orange, sarki mackerel, da tilefish.

Yawancin hukumomin abinci na duniya sun ba da shawarwari game da amfani da tuna a lokacin daukar ciki. Mutane da yawa suna kama da jagororin FDA, kodayake nau'in tuna da aka ɗauka amintacce don amfani ya bambanta tsakanin ƙasashe ().

Adadin tuna wanda aka dauki shi mai hadari yayin daukar ciki ya banbanta da kasa. A Amurka, an shawarci mata da su ci fiye da awo biyu (gram 340) na tuna tuna mai gwangwani ko ƙasa da oza 4 (gram 112) na ruwan rawannari ko albacore a kowane mako.

Layin kasa

Tuna shine tushen tushen abubuwan gina jiki, yawancinsu suna da mahimmanci a lokacin daukar ciki.

Koyaya, wasu nau'ikan tuna suna iya ƙunsar maɗaukakiyar sinadarin mercury, wani sinadari da zai iya cutar da lafiyar jaririnku kuma ya haifar da matsaloli na ci gaba. Haka kuma, cin ɗanyen tuna yana ƙara haɗarin a Listeria kamuwa da cuta.

Don kara fa'idar cin tuna yayin rage duk wani hadari, ana karfafawa mata masu ciki guji cin danyen tuna. Hakanan yakamata su fifita ƙananan nau'ikan tuna na tuna da sauran kifi yayin gujewa waɗanda ke da matakan mercury mai yawa.

Matan da suka tsallake cin tuna saboda larura ko dalilai na addini ko na ɗabi'a za su iya cin gajiyar ƙarin silsilar omega-3 mai tsawo a cikin abincinsu.