How to eat fish to be healthy?Nutritionist: Two risks to avoid, do you know?

Fish is a common food in our daily life. For pregnant women, it is even more indispensable.

But do you know that there are two potential risk factors in fish, otherwise it will affect the health and growth of pregnant women and fetuses. Do you know how to avoid it?

Xiao Xia was pregnant, and the whole family couldn’t be excited.No, my mother -in -law bought a lot of meat, ready to make up for Xiao Xia.What pork, chicken and duck, and various fish.

Xiaoxia saw the fish in the basket, and said a little surprisingly, "Mom, this fish still eats less, I’m afraid of pollution, it’s not good for the baby."

"How can this say this, the baby is smart after eating fish, you eat more."

Xiao Xia frowned, and then almost didn’t quarrel with her mother -in -law.

So, can pregnant women eat more fish?How can we avoid the potential risks of fish intake?

We all know that eating fish is good. As the saying goes, "eating fish is smart", but do you know what nutrition is in fish?

1 high protein

Fish is rich in high -quality protein.Compared with livestock and poultry, the same weight is similar to the protein content it provided, but the fat content in fish is significantly less than livestock and poultry.

2 Unsaturated fatty acids

Omega 3 fatty acids are rich in fish. It plays an important role in the development of the baby’s brain.

There is a saying in the folk saying, "Children who eat fish are smarter". In fact, this has a certain scientific basis, and starting to pay attention to consumption from the start of pregnancy.

High -quality protein and eumega fatty acids are indispensable during pregnancy.

3 Other nutrients

In addition, the US FDA also said that fish also contain more vitamin B12, vitamin D, and trace elements such as zinc, iron, iodine.

The picture comes from FDA (American Food and Drug Administration)

The Chinese Nutrition Society "Chinese Resident Dietary Guide 2016" also pointed out that in the middle and late pregnancy, the appropriate amount of milk, fish, poultry, eggs, and lean meat intake.

Therefore, our pregnant women need to consume more fish during pregnancy.However, although the fish is rich in nutrition, it has two potential health risks.

As Xiaoxia said at the beginning of the article, there is indeed a potential health risk in the fish. If it is incorrect, it will indeed have potential harm to pregnant women and fetuses.for example:

1 parasite

US Food and Drug Administration (FDA) suggests,

Avoid eating raw fish because there may be parasites such as insects and worms.

Text | Yuan Crystal

2 mercury pollution (methyl mercury)

Pregnant women contain too much mercury, and the development of the fetal brain and nervous system will be damaged.

And some fish, because of the pollution of water, will accumulate in the body to be metal mercury, so when pregnant women eat it, they will also accumulate in the body, which will affect the development of the fetus.

The above is the potential health risk that pregnant women eat fish. So the key issues are, how should we respond and eat fish healthy?

1 Copy parasite

The most effective way to kill parasites and young eggs is to cook or freeze fish.

The US Food and Drug Administration (FDA) suggested that fish blood can only be eaten with 60 degrees Celsius.

And the fish must be obtained as opaque and thin.

It is also important to emphasize that some pregnant women may prefer Japanese sushi, but in Japanese dinner, many sushi, fish, etc. are raw.So if you want to eat, you must eat cooked sushi so that you can eat safely.

2 Corresponding to mercury pollution

In addition to fish parasites, mercury pollution risks may be there.

1) Fish with higher mercury -containing

The US Food and Drug Administration suggested that pregnant women, prepare for pregnancy, breastfeeding, children try to avoid eating shark, arrow fish, horse head fish, etc., because these fish have very high mercury in the body.

The scope of safety recommended by the US Food and Drug Administration is that women eat up to 340 grams per week during pregnancy, about two cooked fish for ordinary meals.

What fish we have learned above, pregnant women need to avoid eating, so is there any recommended fish?

2) Aquatic products with low mercury -containing

Shrimp, canned pale gold qiang fish, salmon, cod, catfish, these aquatic products are relatively low mercury.

The FDA also suggested that local fishing fish can only eat up to 170 grams per week, about the amount of ordinary meals.

The picture comes from FDA (American Food and Drug Administration)

In the "Dietary Guide of Chinese Residents 2016", it is pointed out that the salmon, catfish, and phoenix tails in fish contain more omeka 3 unsaturated fatty acids. At the same timeIt is recommended to eat 2 to 3 times a week.

So, above, we know how to choose the type of fish during pregnancy. We can eat more fish, such as salmon, catfish, and phoenix.

We know the above, how to avoid eating fish with health risks, then the question comes. Some pregnant mothers may ask, how much fish can I eat every day?What is the quantity?

In fact, how to eat fish during pregnancy has already had dietary guidelines.

1 mid -pregnancy

Starting from the second trimester, our pregnant mothers need to increase 50 grams of animal food per day.It needs to be increased to 125 grams per day in the third trimester.

It is recommended to eat fish 2 to 3 times a week to provide Omeka 3 unsaturated fatty acids that are important for the baby’s brain development.

2 diet pagoda

If you still don’t know how much you eat, then the following 2 dietary guidelines can give you the answer.

1) Dietary guide during pregnancy

The Chinese Nutrition Society "China Preparation Women’s Balanced Diet Pagoda" pointed out,

During pregnancy, we need to consume 130 to 180 grams of fish, poultry, eggs and meat every day.

2) Dietary Guide during pregnancy

The Chinese Nutrition Society "The Balanced Dietary Pagoda of Women in China" pointed out that

In the second trimester, pregnant women need to consume 150 to 200 grams of fish, poultry, eggs and meat every day.

During the third trimester, pregnant women need to consume 200 to 250 grams of fish, poultry eggs and meat every day.

Teacher Yuanyuan reminds you:

1 From the pregnancy period, our pregnant mothers have to pay attention to the intake of fish. From the middle of the pregnancy, we need to increase the intake of fish.

Although the fish is high in nutritional value, it has two health risks of parasites and mercury pollution. If it is not eaten correctly, it is very unfavorable to the development of yourself and the fetus.

3 Through two methods, we can avoid eating fish with potential risks and get healthier.

Do you know how to eat fish during pregnancy?What fish do you eat?In terms of parenting, do you have any doubts or troubles?Welcome to leave a message in the comment area, let’s discuss together.

Reference information

1) "Chinese Resident Diet Guidelines 2016" China Nutrition Society

2) For WOMEN Who Are Or Might Become Pregnant, Breastfeeding Mothers, And Young Children (FDA)

The picture comes from the network

Writing is not easy. Thank you for your attention, likes, collections, or recommend it to friends. If you have health and childcare questions, please leave a message.

Author: Health Manager Yuan Crystal (one food)

Zeng Shanghai Sanjia Hospital 7 -year pharmacist, is now a senior health manager, is good at the writing of the writing and the nutritional guidance of the writing and the fat reduction camp

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@ @ @方 健康

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