11 Cov Khoom Noj thiab Dej Haus kom Tsis txhob Nrawm Thaum Cev Xeeb Tub - Yam Tsis Noj Tsis Tau

Zoo Siab

• 1. Cov ntses muaj mercury siab heev
• 2. Undercooked los yog ntses nyoos
• 3. Ua undercooked, nqaij nyoos, thiab ua tiav nqaij
• 4. Cov qe nyoos
• 5. Muab nqaij
• 6. Caffeine
• 7. Taum nplooj qhuav
• 8. Cov khoom tsis muaj kuab
• 9. Cov mis tsis muaj kua, tshij thiab kua txiv ntoo
• Lub Cawv
• 11. Cov zaub mov qua ntxi
• Hauv qab kab

Ib qho ntawm thawj yam uas cov neeg kawm thaum lawv cev xeeb tub yog qhov lawv tsis tuaj yeem noj. Nws tuaj yeem yog bummer tiag tiag yog tias koj yog lub sushi loj, kasfes, lossis tus nyiam ntxuam tsawg.

Thankfully, muaj ntau tus koj tuaj yeem noj dua li qhov koj tsis tuaj yeem. Koj tsuas yog yuav tsum kawm paub yuav ua li cas taw hauv dej (qhov dej tsis muaj mercury, yog li). Koj yuav tsum ua tib zoo mloog txog yam koj noj thiab haus kom noj qab haus huv.

Qee yam khoom noj yuav tsum tsuas yog noj tsawg, thaum lwm tus yuav tsum zam kom meej. Nov yog 11 zaub mov thiab dej haus kom tsis txhob lossis tsawg dua thaum cev xeeb tub.

1. Cov ntses muaj mercury siab heev

Mercury yog ib qho muaj kuab lom heev. Nws muaj thiab feem ntau pom muaj nyob hauv cov dej tsis huv.

Hauv cov nqi ntau dua, nws tuaj yeem ua mob rau koj lub paj hlwb, lub cev tsis muaj zog, thiab lub raum. Nws kuj tseem tuaj yeem ua rau cov teeb meem loj hlob ntawm menyuam yaus, nrog qhov tsis zoo txawm tias raug nyiaj tsawg.

Vim tias nws tau pom nyob rau hauv cov dej hiav txwv tsis huv, cov ntses hiav txwv loj tuaj yeem tso tau cov mercury ntau ntau. Yog li, nws yog qhov zoo tshaj kom tsis txhob muaj cov ntses muaj mercury ntau nyob hauv lub cev thaum cev xeeb tub thiab pub niam mis.

Cov ntses muaj muaj mercury ntau dua li koj xav kom tsis txhob muaj:

• shark
• rab ntaj
• huab tais mackerel
• tuna (tshwj xeeb tshaj yog tuna bigeye)
• marlin
• qwj nplais los ntawm Gulf of Mexico
• txiv kab ntxwv ntxhib

Txawm li cas los xij, nws yog ib qho tseem ceeb kom nco ntsoov tias tsis yog txhua txhua cov ntses muaj ntau cov mercury - tsuas yog qee hom.

Kev noj cov ntses muaj mercury tsawg thaum cev xeeb tub yog qhov tseem ceeb, thiab cov ntses no tuaj yeem noj tau, raws li Lub Chaw Tswj Xyuas Khoom Noj thiab Tshuaj (FDA).

Cov ntses muaj mercury tsawg nyob rau hauv muaj txaus thiab muaj:

• anchovies
• cod
• flounder
• tso tseg
• salmon
• tilapia
• plhaw (dej tsis qab ntsev)

Cov rog rog xws li ntses liab thiab anchovies tshwj xeeb yog kev xaiv zoo, vim tias lawv muaj cov roj omega-3 fatty acids uas yog qhov tseem ceeb rau koj tus menyuam.

2. Undercooked los yog ntses nyoos

Qhov no yuav tawv rau koj sushi kiv cua, tab sis nws yog qhov tseem ceeb. Cov ntses nyoo, tshwj xeeb tshaj yog cov qwj ntses tuaj yeem ua rau ntau yam kabmob. Cov no tuaj yeem yog kis, kab mob, lossis cab, xws li norovirus, Vibrio, Salmonella, thiab Listeria.

Qee qhov mob no tsuas yog cuam tshuam rau koj xwb, ua rau lub cev qhuav dej thiab tsis muaj zog. Lwm yam kev kis mob tuaj yeem kis tau rau koj tus menyuam nrog rau kev mob hnyav, lossis lossis hnyav heev, lub txim.

Cov poj niam cev xeeb tub tshwj xeeb tshaj yog cov muaj cov kab mob listeria. Qhov tseeb, raws li Lub Chaw Tiv Thaiv Kab Mob thiab Tiv Thaiv (CDC), cov poj niam cev xeeb tub nce mus rau kis los ntawm Listeria dua li cov pejxeem. Cov poj niam cev xeeb tub haiv neeg Hispanic yog 24 zaug ntau dua ntawm cov kev pheej hmoo.

Tus kab mob no tuaj yeem pom hauv av thiab dej tsis huv lossis nroj tsuag. Cov ntses nyoo tuaj yeem kis tau thaum tab tom ua, nrog rau kev haus luam yeeb lossis ua kom qhuav.

Kab mob Listeria tuaj yeem kis rau koj tus menyuam los ntawm lub tsev me nyuam, txawm tias koj tsis muaj cim qhia tias muaj mob. Qhov no tuaj yeem ua rau tus menyuam yug ntxov, menyuam poob haujlwm, sijhawm tuag, thiab lwm yam teebmeem mob hnyav, raws li tus hais.

Nws tau hais qhia kom tsis txhob noj cov ntses nyoo thiab qwj ntses, suav nrog ntau yam zaub mov sushi. Tab sis tsis txhob txhawj xeeb, koj yuav txaus siab rau nws ntau ntau tom qab yug me nyuam thiab nws muaj kev nyab xeeb dua los noj dua.

3. Ua undercooked, nqaij nyoos, thiab ua tiav nqaij

Qee qhov teeb meem tib yam nrog cov ntses nyoos cuam tshuam rau cov nqaij undercooked, ib yam nkaus. Noj hauv qab los yog nqaij nyoo nce koj muaj feem kis mob los ntawm ntau cov kab mob los yog cab, suav nrog Toxoplasma, E. coli, Listeria, thiab Salmonella.

Cov kab mob tuaj yeem tsim kev puas tsuaj rau koj txoj kev noj qab haus huv ntawm koj tus me, tej zaum yuav ua rau tus neeg tuag lossis mob hlwb, nrog rau kev xiam oob qhab, dig muag, thiab mob vwm.

Thaum cov kab mob feem ntau pom nyob rau saum npoo ntawm tag nrho cov nqaij, lwm cov kab mob tuaj yeem ua rau sab hauv cov leeg nqaij.

Qee qhov nqaij ntuag - xws li tenderloins, sirloins, lossis ribeye los ntawm nqaij nyug, nqaij yaj thiab nqaij tawv - tuaj yeem muaj kev nyab xeeb kom noj thaum tsis tau noj txhua qhov. Txawm li cas los xij, qhov no tsuas yog siv thaum daim ntawm cov nqaij yog tag nrho lossis tsis txawv txav, thiab ua tiav siav sab nraud.

Txiav cov nqaij, suav nrog cov nqaij pias, nqaij npuas, nqaij minced, nqaij npuas, thiab nqaij qaib, yuav tsum tsis txhob noj cov nqaij nyoos lossis ua tsis siav. Yog li khaws cov burgers ntawm cov grill zoo ua rau tam sim no.

Cov dev kub, cov nqaij noj su thiab cov nqaij deli kuj muaj kev txhawj xeeb, uas yog qee zaum kuj ceeb rau cov neeg cev xeeb tub. Cov nqaij no tej zaum yuav kis tau nrog ntau cov kab mob thaum lub sij hawm ua los yog cia.

Cov poj niam cev xeeb tub yuav tsum tsis txhob noj cov khoom lag luam tiav tshwj tsis yog tias lawv tau rov ua kom txog thaum ncu dua.

4. Cov qe nyoos

Cov qe nyoos tuaj yeem tshwm sim nrog tus Salmonella cov kab mob.

Cov tsos mob ntawm tus mob salmonella suav nrog ua npaws, xeev ntuav, ntuav, kho plab, thiab zawv plab.

Txawm li cas los xij, hauv qee qhov tsis tshua muaj tshwm sim, kev kis mob tuaj yeem ua rau cramps hauv tsev menyuam, ua rau yug ntxov lossis yug menyuam.

Cov zaub mov uas muaj cov qe nyoos muaj xws li:

• maj mam scrambled qe
• poached qe
• hollandaise ntses
• mayonnaise hauv tsev
• qee qhov chaw ua haujlwm nyias ntim ntsev
• qhob noom khov ua tog tsev
• qhob noom xim kasfes icings

Cov khoom lag luam feem ntau uas muaj cov qe nyoos yog ua nrog cov qe pasteurized thiab muaj kev nyab xeeb rau noj. Txawm li cas los xij, koj yuav tsum nyeem daim ntawv qhia kom paub meej.

Txhawm rau kom muaj kev nyab xeeb, nco ntsoov nco ntsoov ua noj qe ua ke los yog siv cov qe ua qe. Txuag cov ntses tso quav thiab cov ntses ua tom tsev kom txog thaum tus me nyuam tawm los.

5. Muab nqaij

Cov nqaij hauv lub cev yog qhov zoo ntawm ntau yam khoom noj muaj txiaj ntsig.

Cov no suav nrog hlau, vitamin B12, vitamin A, zinc, selenium, thiab tooj liab - txhua yam no zoo rau koj thiab menyuam. Txawm li cas los xij, kev noj zaub mov ntau dhau ntawm cov tsiaj vitamin A (preformed vitamin A) tsis pom zoo thaum cev xeeb tub.

Noj ntau dhau preformed vitamin A, tshwj xeeb tshaj yog nyob rau thawj peb hlis ntawm cev xeeb tub, tuaj yeem ua rau muaj kev tsis ua haujlwm ntawm lub cev thiab yug menyuam.

Txawm hais tias qhov no feem ntau yog noj tshuaj pab vitamin A, nws zoo tshaj kom koj noj cov nqaij hauv nruab nrog zoo li daim siab ua ob peb ooj ib zaug tauj ib lim tiam.

6. Caffeine

Koj tuaj yeem yog ib lab tus neeg nyiam nyiam lawv niaj hnub khob ntawm kas fes, tshuaj yej, dej haus, lossis cocoa. Koj tsis tau twv yuav raug hu tsis yog ib leeg thaum nws los txog rau peb txoj kev hlub ntawm caffeine.

Cov neeg cev xeeb tub feem ntau tau hais kom txwv lawv txoj kev noj haus caffeine kom tsawg dua 200 milligrams (mg) ib hnub, raws li American College ntawm Obstetricians thiab Gynecologist (ACOG).

Caffeine yog nqus tau sai heev thiab kis tau yooj yim mus rau qhov txwv tsis pub. Vim tias cov menyuam mos thiab lawv cov placentas tsis muaj cov enzyme uas yuav tsum tau los zom cov khoom noj uas muaj caffeine, cov qib siab yuav nyob ruaj khov.

Caffeine kom tsawg nyob rau lub sijhawm muaj menyuam hauv plab tau pom tias txwv tsis pub muaj menyuam hauv plab thiab nce qhov kev pheej hmoo ntawm lub sijhawm yug menyuam tsawg thaum yug menyuam.

Tus me nyuam yug hnyav - txhais tau tsawg dua 5 lbs., 8 oz. (lossis 2.5 kg) - cuam tshuam nrog kev tuag ntawm menyuam mos thiab qhov muaj feem ntau ntawm tus kabmob mus ntev rau cov neeg laus.

Yog li saib xyuas koj lub khob joe lossis dej qab zib txhua hnub kom paub tseeb tias tus me nyuam tsis muaj caffeine ntau dhau.

7. Taum nplooj qhuav

Koj xaiv zaub tsib zoo yuav tsis pub dawb los ntawm cov khoom xyaw rog, thiab ib qho. Taum hlav, nrog rau alfalfa, clover, radish, thiab mung taum qe, tuaj yeem kis nrog Salmonella.

Qhov chaw noo yuav tsum tau muaj los ntawm cov noob pib txhaws txhaws yog qhov zoo rau cov kab mob no, thiab lawv yuav luag tsis tuaj yeem ntxuav tau.

Vim li no, koj yuav tau qhia kom tsis txhob muaj cov zaub ntsuab nyoos zoo rau nws. Txawm li cas los xij, kev cog ntoo muaj kev nyab xeeb rau noj tom qab lawv tau siav, raws li tus.

8. Cov khoom tsis muaj kuab

Qhov saum npoo ntawm cov txiv hmab txiv ntoo tsis zoo thiab cov txiv hmab txiv ntoo tsis huv yuav muaj ntau cov kab mob thiab cov cab.

Cov no suav nrog Toxoplasma, E. coli, Salmonella, thiab Listeria, uas tuaj yeem muab tau los ntawm cov av lossis dhau los ntawm kev sib tuav tes.

Kev sib kis tuaj yeem tshwm sim tau txhua lub sijhawm thaum kev tsim khoom, sau qoob loo, kev tsim khoom, chaw cia khoom, tsheb thauj mus los, lossis lub khw muag khoom. Ib qhov cab uas phom sij uas yuav ua rau txiv hmab txiv ntoo thiab zaub raug hu ua Toxoplasma.

Feem ntau ntawm cov neeg uas tau tus mob toxoplasmosis yeej tsis muaj tsos mob dab tsi, hos lwm tus neeg yuav zoo li lawv tau tus mob khaub thuas li ib hlis lossis ntev dua.

Feem ntau cov menyuam mos uas kis nrog Toxoplasma cov kab mob thaum tseem nyob hauv plab tsis muaj tsos mob thaum yug. Txawm li cas los xij, cov tsos mob xws li kev dig muag lossis kev tsis txawj ntse ntawm lub neej tom qab.

Dab tsi ntxiv, cov feem pua ​​me me ntawm cov me nyuam yug tshiab tau mob qhov muag lossis mob hlwb thaum yug los.

Thaum koj xeeb tub, nws yog ib qho tseem ceeb kom txo qis kev pheej hmoo kis mob los ntawm kev ntxuav kom huv nrog dej, tev los yog ua noj txiv hmab txiv ntoo thiab zaub. Khaws nws li kev coj ua zoo tom qab tus menyuam mos tuaj txog, ib yam nkaus.

9. Cov mis tsis muaj kua, tshij thiab kua txiv ntoo

Cov mis nyuj nyoos, tsis tsim cov cheese, thiab tuaj yeem muaj cov kab mob uas muaj teeb meem, nrog rau Listeria, Salmonella, E. coli, thiab CampylobacterCov. (Cov no yog tej zaum suab los paub los ntawm tam sim no.)

Tib yam mus rau cov kua txiv tsis muaj kua, uas tseem muaj kab mob rau cov kab mob sib kis. Cov mob no tuaj yeem muaj rau tus menyuam tseem tsis tau yug.

Cov kab mob tuaj yeem tshwm sim tshwm sim los yog tshwm sim los ntawm kev sib kis thaum lub sijhawm sib sau lossis cia khoom. Pasteurization yog txoj hauv kev zoo tshaj plaws los tua cov kab mob uas muaj kev puas tsuaj, tsis tas hloov cov nqi ntawm kev noj haus ntawm cov khoom.

Txo qhov kev pheej hmoo ntawm kis tus kab mob, noj tsuas yog cov kua mis pasteurized, cheese, thiab kua txiv hmab txiv ntoo.

Lub Cawv

Nws tau raug qhia kom tsis txhob haus dej cawv thaum muaj menyuam hauv plab, vim tias nce ntxiv. Txawm tias me me tuaj yeem cuam tshuam tsis zoo rau koj tus menyuam.

Kev haus dej haus cawv thaum cev xeeb tub kuj tseem tuaj yeem ua rau cov me nyuam hauv plab muaj teeb meem, uas cuam tshuam nrog lub ntsej muag puas, lub plawv tsis ua hauj lwm thiab kev xiam oob qhab.

Txij li tau muaj pov thawj kev nyab xeeb thaum cev xeeb tub, nws raug nquahu kom tsis txhob suav nws tag nrho.

11. Cov zaub mov qua ntxi

Tsis muaj lub sijhawm zoo dua li kev muaj menyuam hauv plab kom pib noj zaubmov uas muaj zaub mov muaj txiaj ntsig kom pab koj thiab koj tus menyuam me zuj zus. Koj yuav xav tau cov khoom noj khoom haus tseem ceeb ntxiv, nrog rau cov protein, folate, choline, thiab hlau.

Nws tseem yog ib qhov tswvyim hais ua dabneeg uas koj "noj rau ob leeg." Koj tuaj yeem noj ib yam li koj ib txwm ua thaum thawj lub semester thawj zaug, tom qab ntawd kwv yees li 350 calories rau ib hnub hauv koj lub hlis thib ob, thiab txog 450 calories tauj ib hnub hauv koj lub hlis thib peb.

Txoj kev xaiv kev noj zaub mov zoo kom cev xeeb tub feem ntau yuav tsum muaj tag nrho cov zaub mov, muaj ntau yam khoom noj kom txaus rau koj cov kev xav tau thiab menyuam. Cov zaub mov tsis siav zoo feem ntau tsis muaj zaub mov zoo thiab muaj calories ntau, qab zib, thiab cov rog ntxiv.

Thaum qee qhov hnyav nce yog qhov tsim nyog thaum cev xeeb tub, qhov hnyav nce ntxiv tau txuas nrog ntau yam mob thiab kab mob.Cov no suav nrog kev pheej hmoo ntau ntxiv, nrog rau kev xeeb tub lossis yug menyuam.

Ua kom haum rau cov pluas noj thiab khoom txom ncauj uas tsom rau cov protein, zaub thiab txiv hmab txiv ntoo, cov rog kom muaj txiaj ntsig, thiab cov nplua nuj muaj protein ntau xws li cov nplej, taum, thiab cov zaub muaj hmoov txhuv nplej siab. Tsis txhob txhawj xeeb, muaj ntau txoj hauv kev los saib veggies rau hauv koj cov zaub mov noj yam tsis tau saj.

Hauv qab kab

Thaum koj cev xeeb tub, nws yog ib qho tseem ceeb kom tsis txhob noj zaub mov thiab dej haus uas yuav ua rau koj thiab koj tus menyuam muaj kev pheej hmoo.

Txawm hais tias feem ntau cov zaub mov thiab dej haus muaj kev nyab xeeb zoo txaus siab rau qee yam, qee yam, xws li ntses tsis muaj zaub mov, tsis muaj kua mis, cawv, thiab ntses muaj mercury ntau, yuav tsum zam.

Ntxiv rau, qee cov zaub mov thiab dej haus zoo li kas fes thiab zaub mov muaj piam thaj ntau ntxiv hauv tsev, yuav tsum muaj tsawg tsawg txhawm rau txhawb kev xeeb tub hauv lub cev.

Yog tias koj xav paub ntxiv txog yam zaub mov koj yuav tsum noj thaum cev xeeb tub, mus saib hauv kab lus no: Noj Zaub Mov Noj Thaum Cev Xeeb Tub.

• Zam cov ntses muaj mercury siab heev suav nrog shark, swordfish, tuna, thiab marlin.
• Nqaij ntses thiab qwj ntses tuaj yeem cuam tshuam nrog cov kab mob thiab cab. Qee qhov no tuaj yeem ua rau muaj kev phom sij tsis zoo rau koj thiab menyuam.
• Cov nqaij nyoo lossis nqaij tawv ua rau muaj cov kab mob nyaum. Raws li txoj cai dav dav, nqaij yuav tsum tau siav txoj hauv kev thoob plaws.
• Cov qe nyoo tej zaum yuav kis nrog Salmonella, thiab tej zaum yuav ua rau koj thiab koj tus menyuam muaj kev pheej hmoo. Nco ntsoov ntuav qe ua ntej noj mov.
• Cov nqaij hauv cov cev yog qhov ua kom zoo ntawm cov hlau, vitamin B12, vitamin A, thiab tooj liab. Txhawm rau tiv thaiv kev noj ntau dhau ntawm cov vitamin A txwv koj txoj kev noj nqaij hauv nruab nrog ob peb ooj ib zaug ib asthiv.
• Txwv txiav cov khoom noj uas muaj caffeine kom tsawg dua 200 mg ib hnub twg, uas yog li ntawm 2 txog 3 khob ntawm kas fes. Kev noj haus caffeine ntau nyob rau lub cev xeeb tub yuav txwv tau tus menyuam kev loj hlob thiab ua rau tus menyuam muaj phaus qis.
• Taum nplooj nyoos tuaj yeem tshwm sim nrog cov kab mob. Tsuas yog noj lawv kom huv ua si.
• Txiv hmab txiv ntoo thiab zaub ntsuab tuaj yeem cuam tshuam nrog cov kab mob uas tsis zoo, suav nrog ToxoplasmaCov. Nws yog ib qho tseem ceeb uas yuav tau ntxuav txhua cov txiv hmab txiv ntoo thiab zaub nrog dej huv.
• Tsis txhob haus cov mis uas tsis muaj kua, cheese, lossis kua txiv, vim tias cov zaub mov no ua rau muaj kev pheej hmoo ntawm cov kab mob.
• Zam txhua tus cawv. Haus dej cawv tuaj yeem ua rau muaj kev pheej hmoo ntawm nchuav menyuam, yug menyuam, thiab mob plab hauv plab.
• Noj cov khoom noj uas ua tiav thaum cev xeeb tub tuaj yeem ua rau koj qhov hnyav ntxiv ntawm lub cev qhov hnyav, mob ntshav qab zib hauv lub cev thiab muaj teeb meem. Qhov no tuaj yeem cuam tshuam lub sijhawm ntev rau koj thiab koj tus menyuam.