YAŞAM BOYU SAĞLIKLI VE DENGELİ BESLENME İÇİN BALIK TÜKETİMİNİN ÖNEMİ

Öz

Balık, yaşamın her döneminde sağlığın korunması ve gelişmesine katkıda bulunan bir besindir. İyi kalitede protein, uzun zincirli çoklu doymamış n-3 yağ asitleri (n-3 LCPUFA), D vitamini, iyot gibi besin öğelerini içermesi nedeniyle balıketinin düzenli ve yeterli miktarda tüketimi önerilmektedir. Özellikle fetüsün bilişsel ve görsel gelişimi için gerekli olan dokosahexaenoik asit (DHA) gebelik döneminde annenin balık tüketimine bağlıdır. Yaşamın ilk döneminde bebek için en iyi besin olan anne sütünün DHA içeriği de büyüme ve gelişimin tamamlanması açısından önemlidir. Çocukluk çağında düzenli balık tüketim alışkanlığı kazandırılmasının kronik hastalıkların önlenmesine katkıda bulunduğu bildirilmektedir. Yetişkinlik ve yaşlılık döneminde de balıketi sağlığın korunması için yeterli ve dengeli bir diyetin vazgeçilmez bir parçasıdır. Genel olarak haftada iki porsiyon yağlı balık tüketimi önerilmektedir. Ancak balıkta doğal olarak bulunmayan ve balığın avlandığı/yetiştirildiği su kaynaklarından balığa geçen metilcıva (MeHg) ve dioksin benzeri bileşikler sağlığı olumsuz etkilemektedir. MeHg’nin özellikle fetüs ve yeni doğan için nörotoksik olduğu bildirilmektedir. MeHg içeriği yüksek olan ceylan palamutu Scomberomorus commerson (Lacepède, 1800), köpek balığı, kılıç balığı, irigöz ton balıklarının tüketilmemesi önerilmektedir. Yarar risk analizi yapıldığında balık tüketimin yararlarının daha ağır bastığı bildirilmektedir, yaşamın her döneminde düzenli olarak balık tüketimi optimal beslenme için önemlidir.

Anahtar Kelimeler

• Balık tüketimi,Omega-3 yağasitleri,Optimal beslenme

BENEFITS OF FISH CONSUMPTION FOR HEALTHY AND BALANCED NUTRITION DURING LIFELONG TIME

Abstract

Seafood contributes significant nutrient to maintain and development of health in every stage of human life. Regular and adequate fish consumption is recommended in terms of its high quality protein, long chain polyunsaturated n-3 fatty acids (LC-PUFA n-3), vitamin D, and essential macro and micro elements minerals such as phosphorus, zinc iodine etc. contents. DHA is necessary for foetus cognitive and visual development, and rely on mother’s fish consumption. DHA content of human milk, the best source for infant in the first period of life, and it is vital in terms of growth and development completion. It’s reported that gaining regular fish consumption habit in childhood help to protect some of chronic diseases. Seafood is an indispensable part of adequate and balanced diet for adults and elderly people. Generally, it’s advised to consume at least two servings’ oily fish per week. However, methyl mercury and dioxin-like compounds, which aren’t naturally present in fish have negative effects but they can accumulate in fish because of their polluted environment.  It is well-known phenomenon that methyl mercury has neurotoxic effect especially on foetus and new-borns. Consumption of fish species containing high methyl mercury such as marlin, shark, swordfish, and big eyed tuna should be limited. However, considering risk/benefit balance, fish consumption has more advantages because it’s positive health contribution. In every stage of life, fish consumption is essential for optimal nutrition.

Keywords

• Fish consumption,Omega-3 fatty acids,Optimal nutrition

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