Cov Kev Xaiv Zoo Tshaj Plaws Cov Kev Xaiv Zoo

Anchovy 

Ntses hiav txwv As 

Las Tiv croaker

Ntses hiav txwv As 

Las Tiv mackerel

Black sea bass 

Butterfish 

Ntses Tuaj Kub

Pias Deg 

Cod

Roob Ris

Koob cws dej 

tsuag

Flounder 

Haddock

Hake

Herring 

Koob Cws Hiav 

Txwv, Ntses 

American thiab 

spiny

Mullet 

Oyster

Ntses hiav txwv 

Pas Xis Fiv chub 

mackerel

Perch, ntses dej 

tsuag thiab dej hiav 

txwv

Pickerel

Plaice

Pollock 

Salmon 

Sardine

Scallop 

Shad 

Koob Cws

Skate 

Smelt 

Sole 

Squid 

Tilapia

Trout, ntses 

dej tsuag

Tuna, ntses kos 

poom (Suav nrog 

skipjack) 

Whitefish 

Whiting

Ntses Xiav 

Buffalofish 

Carp

Chilean sea bass/ 

Patagonian toothfish

Grouper 

Halibut

Mahi mahi/

dolphinfish

Monkfish 

Rockfish 

Sablefish 

Sheepshead 

Snapper

Spanish 

mackerel 

Hiav txwv

Hiav Txwv As Las Tiv 

Tuna, albacore/ ntses tuna 

dawb, ntses kos poom 

thiab cov ntses uas tseem 

tshiab/ntses tsau tub txias

Tuna, ntses tis-tw daj 

Weakfish/seatrout

Ntses croaker dawb/ 

Ntes hiav txwv Pas 

Xis Fiv croaker 

Cov Kev Xaiv Uas Yuav Tau Zam 

COV QIB KOB MERCURY SIAB TSHAJ PLAWS

King mackerel 

Marlin

Orange roughy

Shark 

Swordfish

Tilefish (Pas Dej Mexico) 

Tuna, ntses qhov muag loj

Yuav ua li cas hais txog ntawm cov ntses uas tsev neeg thiab cov phooj ywg txhom tau? Ntsuam xyuas cov lus qhia hais txog ntses thiab qwj kom 

koj paub tias yuav noj cov ntses ntawd heev npaum li cas thiaj li muaj kev nyab xeeb. Yog tias tsis muaj lus qhia, ces noj tib zaug nkaus xwb thiab tsis 

txhob noj lwm hom ntses ntxiv lawm nyob rau lub vij ntawd.Qee hom ntses uas tsev neeg thiab cov phooj ywg txhom tau, xws li ntses carp loj, ntses tuaj 

kub, ntses trout thiab ntses perch, feem ntau lawm yeej muaj cov lus qhia txog kev noj ntses vim muaj kob mercury los sis lwm yam kob tsis huv.

Cov Kev Xaiv Zoo 

Tshaj Plaws

Cov Kev Xaiv Zoo

Cov Kev Xaiv Uas 

Yuav Tau Zam 

Xaiv cov ntses uas muaj kob mercury tsawg zog.

Txawm tias kev muaj ciam txwv kob mercury nyob rau hauv cov khoom noj ntawm cov neeg uas cev xeeb me 

nyuam los sis tab tom pub mis rau me nyuam mos thiab cov me nyuam yaus nws yog qhov tseem ceeb los, muaj 

ntau hom ntses puav leej muaj cov txab khoom noj thiab kob mercury tsawg zog tib si. 

Ntses‡ muab cov txab khoom noj tseem ceeb uas pab txhawb 

nqa cov me nyuam yaus li kev loj hlob ntawm lub hlwb.

LUS QHIA TXOG KEV NOJ NTSES

Rau Cov Neeg Uas Tej Zaum Cev Xeeb Me Nyuam los sis Cev Xeeb Me Nyuam Lawm los sis Tab Tom 

Pub Mis Rau Me Nyuam Mos thiab Cov Me Nyuam Yaus Muaj Hnub Nyoog Li 1 - 11 Xyoo

‡ Qhov lus qhia no yog hais txog ntses thiab qwj uas xam tias yog "ntses" / Qhov lus qhia tau hloov kho nyob rau Lub Kaum Hlis Ntuj 2021

Me nyuam yaus:

Raws li qib feem nrab, ib zaug kev pab cuam khoom 

noj yog thaj tsam li:

1 ounce rau cov muaj hnub nyoog 1 txog 3 xyoo

2 ounces rau cov muaj hnub nyoog 4 txog 7 xyo

3 ounces rau cov muaj hnub nyoog 8 txog 10 xyoo

4 ounces rau cov muaj hnub nyoog 11 xyoo

Noj cov khoom noj ntawm kem “Cov Kev Xaiv Zoo 

Tshaj Plaws” li 2 zaug rau ib vij.

Qhov no yog lub kem ntawv uas tuaj yeem pab tau koj xaiv tias yuav noj hom ntses twg, thiab yuav noj heev npaum li 

cas, uas saib raws li cov qib mercury nyob rau ntawm cov ntses ntawd.

Ntses yog ib feem xyuam ntawm tus qauv kev noj khoom noj txhawm rau kev noj qab nyob zoo

thiab muab cov txab khoom noj tseem ceeb ncua sij hawm cev xeeb me nyuam, tab tom pub 

mis rau me nyuam mos, thiab/los sis thaum tseem yau txhawm rau pab txhawb tus me nyuam 

li kev loj hlob ntawm lub hlwb:

• Omega-3 (tau hu ua DHA thiab EPA) thiab roj omega-6

• Iron

• Iodine (ncua sij hawm cev xeeb me nyuam)

• Choline

Choline los kuj pab tsim tus me nyuam mos cov hlwb txha nqaj qaum.Ntses muab txab iron 

thiab zinc los pab txhawb cov me nyuam yaus li roj ntshav tiv thaiv kab mob. Ntses yog ib yam 

khoom noj uas muaj lwm yam txab khoom noj li plaus tees (protein), viv tas mees (vitamin) B12, 

viv tas mees (vitamin) D, thiab xis lis nias (selenium).

www.FDA.gov/fishadvice

www.EPA.gov/fishadvice

Kev pab cuam khoom noj yog dab tsi?

Tam li yog qhov lus qhia, siv koj lub xib tes.

Ces xeeb me nyuam thiab tab tom pub mis rau 

me nyuam mos: 1 zaug kev pab cuam khoom noj 

yog 4 ounces

Noj cov khoom noj ntawm kem “Cov Kev Xaiv 

Zoo Tshaj Plaws” li 2 txog 3 zaug rau ib vij (LOS 

SIS 1 zaug ntawm cov khoom noj ntawm kem "Cov 

Kev Xaiv Zoo").
Tus qauv kev noj khoom 

noj txhawm rau kev noj 

qab nyob zoo muaj cov kev 

xaiv los ntawm txhua pawg 

khoom noj (zaub, txiv hmab 

txiv ntoo, noob qoob loo, mis, 

thiab cov khoom noj muaj 

plaus tees, uas suav nrog 

ntses), noj kom ntau li tau 

pom zoo noj, thiab raws li cov 

kev xav tau calorie.Cov qauv 

kev noj khoom noj txhawm 

rau kev noj qab nyob zoo 

suav nrog cov khoom noj uas 

muaj vis tas mees, cov txab 

khoom noj, thiab lwm yam 

feem xyuam xyaw uas pab 

txhawb kev noj qab haus huv 

thiab tsis muaj los sis muaj 

piam thaj, roj thiab sodium 

ntxiv me ntsis.

Kev noj ntses kuj tseem muaj lwm yam txiaj ntsig rau kev noj qab haus huv thiab.

Kev pab txhawb kev noj qab haus huv ntawm pob txha 

– txo kev pheej hmoo lov dua*

Txo kev pheej hmoo uas hnyav dau lawm los sis muaj 

mob rog*

Txo kev pheej hmoo muaj mob khees xaws rau txoj 

hnyuv laus thiab qhov quav*

Cov Lus Qhia Txog Khoom Noj rau Neeg Mes Kas pom zoo kom noj cov ntses uas yog 

ib feem ntawm tus qauv kev noj khoom noj txhawm rau kev noj qab nyob zoo.

Cov Lus Qhia Txog Khoom Noj rau Neeg Mes Kas pom zoo:

• Kom noj khoom noj dej hiav txwv yam tsawg kawg 8 ounces (tsawg dua 

rau cov me nyuam yaus§) rau ib vij saib raws li qhov khoom noj 2,000 

calorie.

• Cov neeg uas cev xeeb me nyuam los sis tab tom pub mis rau me nyuam 

noj ncua li ntawm 8 thiab 12 ounces rau ib vij ntawm cov khoom noj dej 

hiav txwv los ntawm cov kev xaiv uas muaj kob mercury tsawg zog.

Qhov lus qhia no pab txhawb cov kev pom zoo ntawm Cov Lus Qhia Txog Khoom Noj rau Neeg Mes Kas, uas qhia txog kev tshawb fawb fab khoom noj 

tam sim no txhawm rau txhim kho kev noj qab haus huv ntawm zej tsoom. Cov Lus Qhia Txog Khoom Noj rau Neeg Mes Kas tau tsom kwm rau cov qauv 

khoom noj thiab cov feem cuam tshuam tsis zoo ntawm khoom noj thiab cov yam ntxwv ntawm txab khoom noj uas muaj rau kev noj qab haus huv.

§ Rau qee cov me nyuam yaus, qhov noj ntses ntau nyob rau hauv cov Lus Qhia Txog Khoom Noj rau Neeg Mes Kas muaj ntau zog li nyob rau hauv 

qhov lus qhia FDA/EPA no. Cov Lus Qhia Txog Khoom Noj rau Neeg Mes Kas hais tias yog tias yuav noj qhov ntau zog ntawd, cov me nyuam yaus 

tsim nyog tau noj cov ntses ntawm kem "Cov Kev Xaiv Zoo Tshaj Plaws" uas muaj kob mercury tsawg zog xwb – cov ntses nov yog ntses anchovies, 

ntses hiav txwv As Las Tiv mackerel, ntses tuaj kub, pliag deg, roob ris, kab cws dej tsuag, flounder, haddock, mullet, oysters, plaice, pollock, salmon, 

sardines, scallops, shad, kab cws, sole, squid, tilapia, trout, thiab ntses whiting.

* Muaj pov thawj fab kev tshawb fawb theem nrab ntawm kev sib cuam tshuam ncua ntawm tus qauv kev noj khoom noj uas xam tag nrho thiab qhov 

muaj feem muaj txiaj ntsig rau kev noj qab haus huv.

‡ Qhov lus qhia no yog hais txog ntses thiab qwj uas xam tias yog "ntses" / Qhov lus qhia tau hloov kho nyob rau Lub Kaum Hlis Ntuj 2021

TXUAS NTXIV

LUS QHIA TXOG KEV NOJ NTSES

Rau Cov Neeg Uas Tej Zaum Cev Xeeb Me Nyuam los sis Cev Xeeb Me Nyuam Lawm los sis Tab 

Tom Pub Mis Rau Me Nyuam Mos thiab Cov Me Nyuam Yaus Muaj Hnub Nyoog Li 1 - 11 Xyoo

www.FDA.gov/fishadvice	 www.EPA.gov/fishad

Tau pom zoo kom noj ntses ncua sij hawm cev xeeb me nyuam vim pov thawj 

fab kev tshawb fawb theem nrab qhia pom tias nws tuaj yeem pab tau koj tus me 

nyuam mos li kev loj hlob ntawm kev txawj ntse.

Pov thawj tseeb tiag qhia pom tias kev noj ntses, yog ib feem ntawm tus qauv kev 

noj khoom noj txhawm rau kev noj qab nyob zoo, tej zaum yuav muaj txiaj ntsig 

rau kev noj qab haus huv ntawm lub plawv. Cov qauv kev noj khoom noj txhawm 

rau kev noj qab nyob zoo uas suav nrog ntses tej zaum yuav muaj lwm yam txiaj 

ntsig ib yam thiab. Pov thawj fab kev tshawb fawb theem nrab qhia pom tias cov 

qauv kev noj khoom noj tej zaum kuj yuav yog ntses ntau dua tab sis kuj muaj lwm 

yam khoom noj thiab, uas suav nrog zaub, txiv hmab txiv ntoo, taum, thiab txhua 

yam noob qoob loo, cov mis muaj roj tsawg los sis tsis muaj roj, nqaij ntshiv thiab 

nqaij qaib, txiv ntseej, thiab cov roj ntoo, cov nqaij uas tsis tshuam liab heev thiab cov 

nqaij uas noj tau tam sim, cov khoom noj thiab khoom haus uas qab zib-muaj piam 

thaj, thiab khoom noj uas muab noob qoob loo ua uas tau cuam tshuam nrog: