Do you know all the important issues of eating fish during pregnancy?

Fish is rich in nutrients and is particularly beneficial for pregnant mothers and fetuses. How to eat safe and healthy?

Do you know all the important issues of eating fish during pregnancy?

protein

The protein content of most fish can reach 18%to 20%, which is higher than the protein content of red meat, poultry, eggs, and milk, and it is easy to digest and absorb and high utilization.Fish protein amino acid composition is complete, and 8 essential amino acids containing the human body cannot be synthesized, and the proportion is balanced.Trace element

Fish are rich in trace elements such as amino acids, lecithin, and potassium, calcium, zinc and other trace elements. These are also necessary substances for fetal development, especially the development of the nervous system.Fish oil also contains DHA and EPA, which has a significant effect on the development of the brain, reducing cholesterol and blood viscosity, and preventing cardiovascular and cerebrovascular diseases.fatty acid

The functional ingredients in fish are omega-3 fatty acids. The members are mainly twenty-carbon toxlene acid (EPA) and 22 carbonotrene acid (DHA). They have many health effects, including improving fat metabolism and preventing cardiovascular blood vessels.Diseases and inflammation reactions.

Studies in Canada have found that pregnant mothers often eat fish oil can greatly reduce the babies’ allergic reactions.The American "Clinical Nutrition" magazine pointed out that pregnant mothers often eat fish to reduce children’s obesity.

A study in Europe pointed out that eating more fish in pregnant women can reduce the possibility of premature birth.The benefits of eating more fish in expectant mothers have long been recognized by fetal treasures.Promote the development of the baby’s brain

Fish is rich in DH A.Studies have shown that DHA is a major element required for the growth and maintenance of nervous system cells. The content in the human cerebral cortex is as high as 20%, accounting for the largest proportion in the retina, about 50%.It is important.DHA, which is sufficient during pregnancy, has a role in the baby’s spirit, vision and immune system development and long -term cognitive ability.Meet the need for the growth and development of the baby’s baby

Increase the intake of essential fatty acids, especially omega-3 fatty acids, can meet the needs of fetal treasure growth and maintain the balance of omega-3 and omega-6 fatty acids in their bodies.

As a essential fatty acid, omega-3 and omega-6 fatty acids play an important role in the cell membrane structure.Ω-6 fatty acids exist in vegetable oil, so it is easy to meet its intake.Fish is rich in omega-3 fatty acids.

As one of the important substances required for the development and growth of the baby, DHA is the main component of brain cells.Growth and development plays a very important role, and it is a necessary substance for brain formation and IQ development.

When eating nutrients containing DHA, you should eat some foods such as milk, soy milk, eggs, fish, tofu and other foods, or simply send it with milk or soy milk, so as to fully absorb and not waste.Fish meat DHA content is large. 100 grams of fish contains more than 1 grams of fish in the amount of DHA: catfish (fat part), blue and white fish, autumn saury, catfish, sardines, tuna, salmon, eel, fish eggs, etc.Golden eye bream, catfish, etc.Fish containing a small amount of DHA: carp, sea bass, catfish, bi -fishes, multi -scale boring, swallow catfish, fragrant fish, big head fish, octopus, cuttlefish, etc.Fish with high DHA content in fish oil: salmon, siphon, big head fish, catfish, jade band fish, fat -eyed ravioli, flower catfish, catfish (red meat part), cuttlefish, etc.To eat more fish, don’t forget that the diet balance nutritional supplement needs to be completely hard. The formation of the baby’s intelligence is affected by many factors, and it not only relys on the role of DHA.For example, α linolenic acid is a kind of puzzled brain gold raw material, and the essential nutrients of the brain development; choline is a essential substance for neurotrip perfection, which helps improve memory; protein is a material basis formed by brain cells;The formation of dendrites; trace elements promote the development of brain cells; vitamin B6 is the element required for the development of central nervous system; folic acid is very important for the development of fetal brain and neural tube, and so on.The "origin" of fish is the most critical

The large -scale industrialization of modern society directly leads to pollution of air, soil, and water quality. In particular, heavy metals such as lead, mercury, cadmium, chromium, etc. are particularly obvious to the fetus, which will destroy the fetus’s brain nerves and affect the body and intellectual development.

However, the contaminated fish is one of the high -risk foods for heavy metal sources, because fish living in the polluting waters will have a wealth of heavy metals.

The fish is inseparable from water, so the quality of the water directly determines the height of the heavy metal content in the fish.From the perspective of the type of waters, the content of heavy metals growing in reservoirs, clean rivers and lakes is the lowest; and areas with a large number of industrial gathering areas are easily contaminated by industrial sewage.ensure."Purchase" requires formal

It is best to buy live fish, followed by the place of origin. The place of origin is less than the pollution substances in fish body in the industrial area. The most ideal situation is to buy fish from high -quality waters as much as possible. When purchasing, you should choose more regular booths in supermarkets and markets.In these places undergoing routine inspections from the regulatory authorities, and usually there are relatively formal and fixed purchase channels, and security is better than no supervisor.

The pipes are much taller.In addition, if you encounter fish with abnormal form and color, you must be particularly vigilant.Select "Type" to pay attention to

Common software products on the market include clams, dumplings, oysters, scallops and other seafood, as well as noodles, river mussels, crickets and other river fresh. Crispy aquatic products mainly include crab and shrimp.

Consor and software are more likely to be contaminated by heavy metals, while fish usually live in water, and the accumulation of heavy metals should be converted through complex food chains, and the content is relatively low.

Therefore, it is recommended that pregnant mothers choose fish during pregnancy.The relatively large body and longer life cycle of mercury in the body is higher than that of other fish, including sharks, arrows, flags, catfish, tuna, square fish, and catfish.

In addition, among the freshwater fish, catfish, sea bass, catfish, etc. are meat fish, and they should not be used too much during pregnancy.It is recommended to choose more low mercury fish shrimp and other low mercury fish shrimp and other low mercury fish shrimp and other low mercury fish shrimp.Choosing the right "location" is safer

Different parts of the same fish, the difference in heavy metal content is also very large.A large number of experimental studies have confirmed that most heavy metals are accumulated in the gills, liver and kidneys of the fish, followed by fish heads and fish skin, and the heavy metal content of fish and fish eggs is the lowest.EssenceIt is recommended that pregnant mothers eat fish and caviar. Before cooking, remove the gills and scales of fish, remove the internal organs, tear off the endometrium, and treat clean fish skin.Eating fish is reasonable

Studies have shown that eating 100 grams of fish every day can basically meet the needs.If the pregnant mother eats 2 to 3 meals a week and has more than 1 meal, it is a fat -rich sea fish, and about 150 grams each time, it is considered a reasonable amount.Remember -eat less canned fish.You may not buy it really deep -sea fish

Although many merchants claim that deep -sea fish are healthier, the fish you buy is not necessarily deep -sea fish.The current known deep -sea fish types account for only 2%of all marine fish species, and they usually live in sea areas below 1,000 meters.

If you want to meet the needs of human beings, the resources of deep -sea fish are not enough for humans to eat.In fact, most of the "deep sea fish" heard in shopping malls and supermarkets are just a business concept noun, usually referring to all marine fish.Therefore, most of the fish you buy do not really come from the deep sea.Deep sea fish may not have no pollution

Deep sea fish comes from the deep sea, without pollution?In fact, "Deep Sea" is not an absolute condition of non -pollution.In today’s globalization, even deep -sea fish may still be polluted by the environment.Arsenic, cadmium, especially mercury and other heavy metals may enter the fish through water pollution. If they are consumed, they may harm the health of infants and young children.

At the same time, deep -sea fish can be contaminated by two evils and two -year -old polychloride. These environmental pollutants are carcinogenic and easily accumulate in fat tissue.It may also cause adverse effects on the nerve, reproduction and immune system.

For concerns about heavy metal pollution, FDA (US Food and Drug Administration) and EPA (US Environmental Protection Agency) recommend that women who are pregnant, planned pregnancy and breastfeeding, and children’s daily seafood consumption should be limited to lessIt does not exceed twice a week and does not exceed 170 grams each time.Sea fish DHA content may not necessarily be higher than freshwater fish

Many marine fish are the rich sources of DHA, but are there more DHAs contained in sea fish?In fact, the DHA content of freshwater fish is not necessarily lower than sea fish.

Some studies have been determined to determine 4 kinds of freshwater fish and 6 seawater fish. The former N-3 polyunsaturated fatty acid content is not lower than the latter.

There are also analysis and comparison of the EPA and DHA content of 9 kinds of freshwater fish such as salmon, fish, yellow flower fish, and 9 types of freshwater fish such as seawater and sea bass, carp, and grass carp.It will be higher than the selected freshwater fish, and the highest content is sea bass.From these results, eating freshwater fish can fully meet the daily needs of the human body for N-3 unsaturated fatty acids.Be careful: these 4 kinds of fish, don’t eat

The US FDA suggested that pregnant mothers should not eat four kinds of fish, sharks, flagfish, catfish, and square fish, because they are the most typical fish with high mercury content. Edible consumption will increase the risk of excessive metal mercury, which is not good for health.

Eating too much fish oil may not be safe

The National Institute of Research (NIH) summarized the safety of edible fish and oil products, and found that a large number of fish oil could cause coagulation difficulties and affecting immunity. It may also cause symptoms such as stomach pain, nausea, nausea, eczema.Mom, these possible risks are unfavorable.

The US FDA recommends that it is best not to exceed 3 grams of fish oil products every day, and the intake of EPA and DHA does not exceed 2 grams per day.Fish oil comes from fish, but the purified fish oil is very unstable, because the molecules of EPA and DHA are easily oxidized and deteriorated in the air.Therefore, even if there is no environmental pollutant, eating too much fish oil may not be safe.Fish is healthier than fish oil

Fish not only contains DHA, but also provides various nutrients such as high -quality protein, vitamin A, iron, zinc, iodine, so eating fish is a better choice than eating fish oil.

The "Dietary Guidelines for Chinese Residents" suggested that pregnant mothers should eat 50 to 100 grams of fish and shrimp every day from the beginning of pregnancy.If you can do it, pregnant mothers are best to eat fish and shrimp and other aquatic products during pregnancy. There is no need to deliberately eat fish oil without eating fish.

For fish oil supplements, the proportion of fish and oil products of DHA to EPA should be selected from 4: 1.The Chinese Nutrition Society recommends that DHA intake of DHA in the middle and late pregnancy is 200 mg/day, and EPA intake is 50 mg/day.

The content of Chinese sea fish’s fish oil is higher than the Atlantic and other sea areas, so domestic fish oil nutritional DHA content is high, while EPA is lower.However, pregnant mothers must first ask doctors or nutritionists to pay attention to the amount of intake. Generally, fish oil should not take more than 1 gram daily dose.Fish oil PK algae oil, comparison choice is safer

You can take fish oil or algae oil in moderation, but not all fish oil products are suitable for pregnant mothers.If the EPA in the fish oil is not safe for pregnant mothers.

Deep sea fish oil is extracted from fish, and deep -sea algae oil is extracted from seaweed.However, the DHA in fish oil is essentially from algae oil, because the fish cannot produce DHA itself, but instead enriches DHA in the body by eating seaweed rich in DHA.

Compared with seaweed oil, the proportion of non -saturated fatty acids in fish oil is generally low. The DHA content in fish oil is 3%to 12%, while in some high -yield algae, it can account for 40%of the oil content.

The process of fish accumulation of DHA is also more likely to enrich environmental pollutants (such as polychromic benzene, heavy metal, etc.), and algae at the bottom of the food chain. Even if there are some pollution in the environment, they are very limited in their bodies.More safer.

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