Ntses thiab qwj ntses yog zoo rau kev noj qab haus huv balanced vim lawv siab nyob rau hauv cov protein thiab minerals thiab lawv feem ntau tsawg calorie ntau ntau thiab roj saturated. Qhov tseeb, noj ntses tsawg kawg ob zaug ib lim piam yog qhov sib ntxiv rau txhua txoj kev noj haus, txawm tias cov poj niam cev xeeb tub.
Tab sis muaj ib qho teeb meem, thiab qhov ntawd yog qhov ua rau mercury toxicity. Cov xov xwm zoo tshaj yog tias tsis yog txhua tus ntses thiab cov nqaij nruab deg muaj tib lub nqi lossis cov ntsiab lus ntawm cov mercury thiab muaj ntau hom tsiaj uas yuav siv tau zoo. Tsoomfwv Meskas Cov Khoom Noj thiab Tshuaj Yeeb (FDA) thiab US Environmental Protection Agency (EPA) kuaj thiab ntsuas seb mercury ntau npaum li cas nyob rau hauv tag nrho cov ntses thiab cov nqaij nruab deg uas muag hauv Teb Chaws Asmeskas, thiab cov nram qab no muaj 16 hom kab mob tsawg tshaj hauv cov mercury thiab tau noj dawb.
Qhov no tsuas npog cov ntses thiab nqaij nruab deg uas muag hauv khw muag khoom noj; nws tsis suav nrog cov ntses koj yuav ntes tau hauv koj cov dej hauv zos. Yog li, yog tias koj txhawj xeeb txog qee cov tsiaj qus, xyuas nrog koj lub xeev lub Department of Natural Resources los sis tshawb nrhiav hauv Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Si (USDA) Cov Khoom Noj Khoom Ua Ntej Zaub Mov rau cov lus qhia txog khoom noj khoom haus.
1 - Anchovies
Anchovies yuav ua rau koj xav hais tias pizza los yog Caesar zaub nyoos, tab sis tshiab anchovies tau grilled los yog siv nyob rau hauv cov zaub mov uas hu rau sardines. Anchovies tseem muaj roj omega-3 fatty acids, protein, vitamins, thiab lwm yam minerals.
2 - Atlantic Mackerel
Mackerel feem ntau haus los yog cov kaus poom, tab sis cov tshiab mackerel fillets tuaj yeem yuav grilled los yog ci. Dhau li ntawm omega-3 fatty acids, mackerel yog cov muaj vitamin B-12, niacin, selenium, magnesium, hlau, thiab potassium, ntxiv rau nws muaj tus nqi zoo ntawm cov protein.
3 - Catfish
Catfish feem ntau yog battered thiab sib sib zog nqus kib, tab sis koj tuaj yeem npaj nws ntawm cov hniav nyiaj hniav kub lossis hauv qhov cub. Catfish tsis tsuas yog nyob hauv mercury, nws yog ib qho zoo heev ntawm cov protein, vitamins, thiab lwm yam minerals tawm, thiab nws muaj roj thiab calories tsawg.
4 - Quav
Clams muaj nyob rau hauv ntau yam tais diav, nrog tej zaum qhov zoo tshaj plaws paub ua clam chowder. Clams tuaj yeem tau txais kev pabcuam raws li tus noj qab haus huv lossis yog ib feem ntawm cov zaub mov loj thiab lawv siab nyob rau hauv cov protein, vitamins, thiab lwm yam minerals.
5 - roob ris
Crab yog ntau yam ntau yam. Cov txiv hmab txiv ntoo hauv qab zib yuav siv tau los ua khoom noj qab zib thiab ntau hom khoom. Los yog koj tuaj yeem noj tshais rau ntawm cov ris ceg ntev li daim ntawv nkag. Crab nqaij yog ib qho zoo heev ntawm cov protein, minerals, folate, thiab vitamin B-12.
6 - Crawfish
Qhov zoo tshaj plaws hu ua cov khoom muaj nyob hauv cov nqaij nyoos, nqaij nyoos, los yog crayfish, zoo li me me ntws, tab sis lawv nyob hauv mercury tsawg tshaj li qhov lobsters. Crawfish muaj protein, minerals, thiab B-vitamins siab.
7 - Dej Zaub Taub Txwv
Freshwater trout, xws li zaj sawv ntses, yog ntses dawb dawb uas muaj roj omega-3 fatty acids, protein, calcium, magnesium, thiab niacin. Nws qab qab zib-kib.
8 - Haddock
Haddock, yog ib qho whitefish uas muaj feem xyuam rau cov cod, tab sis cov khoom noj yog muaj mercury tsawg dua li cov xim thiab muaj peev xwm hloov tau cov khoom noj feem ntau hu ua cod los yog lwm cov whitefish. Haddock yog ib qho khoom noj khoom haus zoo tshaj plaws ntawm cov protein, vitamins, thiab lwm yam minerals.
9 - Herring
Herring yog feem ntau tuaj yeem noj cov kua qaub los ua ib qho appetizer, tab sis cov ntses me me kuj tseem muaj peev xwm noj tau ntawm cov hniav nyiaj hniav kub, qhov cub, los yog qhov cub. Herring muaj roj omega-3 fatty acids thiab yog ib qhov zoo ntawm cov protein, calcium, magnesium, potassium, niacin, vitamin B-12, thiab selenyum.
10 - Oysters
Oysters yog ib qho zoo ntawm cov protein thiab minerals-tshwj xeeb zinc thiab hlau-ntxiv rau lawv muaj qee cov roj omega-3 fatty acids. Lawv tuaj yeem tau txais kev pabcuam raws li lub plev noj qab haus huv lossis ua ib feem ntawm cov zaub mov lossis cov zaub mov loj.
11 - Pollock
Pollock yog nyob rau tib lub tsev neeg raws li tus cod, tab sis zoo li haddock, qhov pov tseg nyob hauv mercury. Pollock yog ib qho dawb whitefish uas siv tau rau hauv txhua daim ntawv qhia hu rau cod thiab nws yog ib qhov chaw muaj protein, minerals, thiab B-vitamins.
12 - Liab
Salmon , tshwj xeeb tshaj yog nyob kas poom ntses salmon, yog tsawg nyob hauv mercury. Thiab zoo li no vim hais tias salmon yog ib qho zoo tshaj ntawm cov roj omega-3 fatty acids. Zaub ntug hauv av thiab ntsev yuav tau ci, grilled, sauteed, los yog nphoo. Los yog koj tuaj yeem khaws tau ib lub ncuav ntawm ntses ntawm tes ua kom salmon zaub nyoos lossis qhaub cij. Salmon kuj muaj protein ntau, magnesium, potassium, niacin, vitamin B-12, thiab vitamin A.
13 - Sardines
Sardines yog cov ntses me me uas koj yuav pom feem ntau hauv cov kaus poom. Lawv feem ntau tau txais kev pab cuam nrog crackers raws li ib tug appetizer. Koj tuaj yeem yuav yuav cov tshiab sardines ntawm qee lub khw thiab ci hniav, ci, lossis haus luam yeeb. Sardines zoo rau koj, thiab. Lawv tau nyob nrog cov roj omega-3 fatty acids, vitamin D, niacin, thiab calcium.
14 - Scallops
Scallops muaj qab zib me ntsis-flavored mollusks uas zoo rau koj cov khoom noj. Ob lub scallops loj tsuas muaj 21 calorie ntau ntau, thiab lawv yog ib qho chaw muaj protein ntau thiab minerals. Pab panic rau scallops nrog ib tug me ntsis txiv qaub thiab capers kom lawv tsawg-cal.
15 - Khaub Ncaws
Caw yog qhov tseeb ntawm cov nqaij nruab deg nrov tshaj plaws thiab nws yooj yim mus nrhiav tau hauv txhua lub tsev noj mov thiab khw muag khoom noj. Nws muaj mercury tsawg thiab muaj protein ntau zoo thaum tseem muaj calorie ntau ntau. Qhov no yog ntshe koj tsuas yog mov ci thiab tob tob-npauj kab, los yog ua haujlwm rau nws ua ib qho teeb meem. Khaws koj cov kua qaub qaub los ntawm kev ci, ci, los yog kub nyhiab thiab ua noj nrog ib qho dej cocktail yooj yooj yim.
16 - Tilapia
Tilapia yog lwm hom whitefish uas tseem muaj protein ntau, B vitamins, thiab cov zaub mov, zoo ib yam li lwm cov whitefish. Tilapia kuj yog ib qhov chaw zoo ntawm vitamin D. Ua haujlwm raws li koj yuav pab tau cov whitefish.
Cov ntses uas muaj siab tshaj nyob hauv Mercury
Yog tias koj tab tom nrhiav kom txhob nyob ze ntawm mercury , tsis txhob muaj dej ntses xws li huab tais mackerel, shark, swordfish, tilefish, thiab bigeye tuna. Lawv yuav muaj feem ntau ntawm mercury kabmob.
> Qhov chaw:
> Koom Haum Xeeb Asmeskas. Mercury Theem hauv Ntses. Kho lub Ob Hlis 21, 2017.
> Menon S. Kev Qhia Tawm rau Mercury hauv Ntses. Natural Resources Defense Council (NRDC). Luam tawm Lub Peb Hlis 10, 2016.
> US Food and Drug Administration (FDA). Mercury Levels hauv Cov Ntses Ntses thiab Cov Shellfish (1990-2012). Kho lub Kaum Hlis 25, 2017.
> Teb Chaws Meskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo (USDA). USDA Cov Khoom Noj Khoom Dauv. Kev Tshawb Fawb Txog Kev Ua Teb Agricultural USDA Tebchaws Asmeskas Cov Ntaub Ntawv Qhia Txog Kev Siv, Tso Cai 28 . Revised Tsib Hlis 2016.