Kev xaiv ntses yog qhov ib txwm muaj kev txiav txim siab nruab nrab. Qhov tseem ceeb tshaj nyob hauv nws yog Omega-3 fatty acids. Calcium thiab iodine, uas kuj muaj ntau hauv cov nqaij nruab deg, tuaj yeem muab tau los ntawm lwm qhov chaw. Lub ntsiab lus ntawm kev xaiv ntses yog txawv: piv txwv li, mackerel, uas siab hauv omega-3, yuav muab ib nrab ntawm tag nrho cov calories los ntawm cov rog, nrog rau cov saturated. Zoo dua yuav tuna lossis ntses kua ntsev.
Ntawm no yog qhov kev ntsuam xyuas cov txiaj ntsig zoo thiab khoom noj muaj txiaj ntsig ntawm ntses:
- Cov khoom siv zoo tshaj plaws ntawm omega-3s yog: salmon, albacore tuna, mackerel, pas dej trout, halibut, sardines, herring.
- Cov ntses uas muaj protein ntau tshaj plaws hauv ib pluag noj: tuna, ntses liab, ntses ntses (cov ntses feem ntau muaj cov protein sib npaug hauv ib pluag noj) Cov khoom siv zoo tshaj plaws ntawm cov protein hauv grams ntawm qhov calories yog cov cw, cw, tuna thiab cod.
- Nqaij ntses nyob hauv cov vitamins B12: ntses qwj ntses, mackerel, herring, tuna, ntses ntses ntses, thiab ntses liab.
- Cov khoom siv hlau zoo tshaj plaws muaj xws li bivalve clams, cws, mackerel, thiab swordfish.
- Muaj me ntsis hlau nyob rau hauv tuna thiab liab-eyed pob zeb ntses bass thaj tsam.
- Nqaij ntses nyob hauv siab hauv zinc: roob ris, lobsters, rab ntaj, bivalve clams.
- Cov kaus poom salmon nrog cov pob txha muaj calcium ntau.
- Feem ntau ntawm tag nrho cov rog, roj nyeem thiab calories ntau nyob hauv mackerel.
- Tsawg cov rog hauv cov nqaj thiab ruff nqaij.
