O ka ja tlhapi nakong ea bokhachane?
Lijo tsa Leoatle ke mohloli o moholo oa limatlafatsi tse ngata joaloka omega-3 fatty acids le protheine. E boetse e tlaase ka mafura. Eketsa ho sena hore e phahame ka zinc le khalsiamo 'me e utloahala joaloka lijo tse phethahetseng bakeng sa bokhachane.
Litaba tse molemo pele, litlhapi li na le melemo ena le litlhapi tse ngata tse tloaelehileng li sireletsehile. Sena se kenyelletsa saalmon, shrimp, pollock, tilapia, catfish le cod. Kahoo, ha u ja litlhapi hangata, hangata tsena li bolokehile bakeng sa bakhachane.
Bothata ba litlhapi le litlhapi tse ngata tsa lijo tsa leoatleng ke litekanyetso tsa mercury tse fumanoang litlhapi tsena. Methyl mercury e bokella litlhapi ka nako e telele ea bophelo, kahoo litemoso tse tobileng mabapi le litlhapi tse itseng. Hape ho na le kotsi e nang le li-PCBs (li-biphenyls tse nang le polychlorinated). Sena se kile sa sebelisoa lisebelisoa tsa motlakase empa joale se thibetsoe. Leha ho le joalo, e ntse e ka fumanoa matšeng a mangata le melapo, moo litlhapi tse ncha li tšoasitsoeng e seng karolo ea tlhahiso ea khoebo li kotsing haholo.
Le hoja litlhapi le lijo tsa leoatleng li ka ba mohloli o moholo oa limatlafatsi, ho na le litlhahiso tse itseng tseo basali ba moimana le ba anyesang ba lokelang ho li latela:
- U se ke ua ja shark, swordfish, morena mackerel, tuna, kapa tilefish kaha li na le litekanyetso tse phahameng ka ho fetisisa tsa methyl mercury.
- U se ke ua ja litlhapi tse tšoaroang ke lelapa kapa metsoalle, u khomarela litlhapi tsa khoebo.
- Fokotsa litlhapi tsohle ho ja li-ounces tse 12 tsa tlhapi e phehiloeng ka beke. (Se tloaelehileng ho sebeletsa ke li-ounces tse 3-6.)
- Qoba litlhapi tse tala kapa tlhapi e sa phehoang.
- Litlhapi tsa hau li lokela ho bolokiloe serame kapa lihatsetsi ho fihlela u se u loketse ho li sebelisa.
Li-shell, litlhapi tse entsoeng ka makotikoting, le litlhapi tse nyenyane tsa leoatle li sireletsehile ho basali ba nang le moimana le ba tlokotsing. Leha ho le joalo, FDA e ntse e buella ho fokotsa palo ea litlhapi ka beke. Environmental Protection Agency (EPA), hape e eletsa ho hlahloba litemoso tsa sebaka seo.
Ha u ja kapa u ja tlhapi hōle le hae, etsa bonnete ba ho botsa hore na tlhapi eo e tsoa hokae. Ho fana ka sushi ho boetse ho eletsoa ka lebaka la litlhapi tse tala. 'Me, joalo ka kamehla, sebelisa bohloeki bo nepahetseng ha u pheha' me u etse bonnete ba hore lijo li phehiloe hantle pele u li ja.
Lisebelisoa:
Consumer Reports. Tlaleho e ikhethang: Na ho ja litlhapi tse fosahetseng ho ka u beha kotsing e kholo ea ho hlahisa mercury? https://www.consumerreports.org/cro/magazine/2014/10/can-eating-the-wrong-fish-put-you-at-higher-risk-for-mercury-exposure/index.htm. E fihlile ho qetela ka la 31 August, 2014.
Tsamaiso ea Lijo le Drug Administration (FDA) / Environmental Protection Agency (EPA). Litlhapi: Basali le Batsoali ba nang le Boimana ba lokela ho tseba eng http://www.fda.gov/food/foodborneillnesscontaminants/metals/ucm393070.htm. E fihlile ho qetela ka la 31 August, 2014.