Dab tsi los rau hauv koj lub siab thaum koj xav txog pob txha? Yog tias koj tam sim xav txog Halloween, koj tsis nyob ib leeg. Txawm li cas los xij, nws yog ib qho tseem ceeb kom nco ntsoov tias cov pob txha hauv koj lub cev tsis tuag lossis "qhuav". Pob txha yog ua los ntawm cov ntaub so ntswg uas tas li raug puas tsuaj thiab rov tsim dua tshiab. Raws li peb hnub nyoog, qhov kev poob qis hauv kev noj qab haus huv ntawm pob txha pib nthuav tawm nws txoj kev loj hlob, ua rau muaj qhov txo qis. Ua kom nce pob txha pob txha thiab ntom ntom kom txo qhov kev pheej hmoo ntawm txha pob txha, pob txha, thiab pob txha tawg thaum koj hnub nyoog.
Kauj ruam
Txoj Kev 1 ntawm 2: Xaiv Cov Khoom Noj Noj Qab Haus Huv
Kauj Ruam 1. Siv cov tshuaj calcium kom txaus
Calcium tsuas yog cov ntxhia muaj nyob hauv lub cev, thiab kwv yees li 99% ntawm cov calcium nyob hauv cov pob txha thiab cov hniav. Kev tau txais cov calcium kom txaus tuaj yeem pab txhim kho cov pob txha noj qab haus huv thiab tswj cov pob txha ceev. Hauv Tebchaws Meskas, ntau tus neeg, tshwj xeeb yog poj niam, tsis tau txais cov calcium txaus txhua hnub. Qhov pom zoo ntawm cov calcium txhua hnub nyob ntawm koj tus poj niam thiab hnub nyoog.
- Cov txiv neej laus dua 70 xyoo thiab poj niam hnub nyoog qis dua 50 xyoo yuav tsum tau txais tsawg kawg 1000 mg ntawm calcium ib hnub. Cov txiv neej muaj hnub nyoog tshaj 70 xyoo thiab poj niam hnub nyoog tshaj 50 xyoos yuav tsum haus tsawg kawg 1200 mg ntawm calcium txhua hnub. Cov poj niam cev xeeb tub lossis pub niam mis yuav tsum haus tsawg kawg 1300 mg ntawm calcium txhua hnub.
- Neeg Asmeskas tau txais lawv cov calcium ntau los ntawm cov khoom siv mis xws li mis, cheese, thiab yogurt, uas yog cov zaub mov muaj calcium. Yog tias koj haus cov kua zaub, almond, lossis lwm yam hloov mis, nrhiav cov khoom lag luam nrog ntxiv calcium.
- Zaub nplua nuj nyob hauv calcium suav nrog turnips, bok choi, kale, thiab zaub paj. Txawm hais tias muaj txiaj ntsig zoo rau lub cev, zaub ntsuab tsis yog qhov zoo ntawm cov calcium vim tias oxalic acid nws muaj txo cov calcium hauv lub cev.
- Cov kaus poom sardines thiab ntses salmon yog cov khoom siv zoo ntawm cov calcium (cov kaus poom ntses cov pob txha yog xav tau noj). Sardines thiab salmon kuj tseem yog qhov chaw zoo ntawm omega 3 fatty acids, thiab cov rog rog no tseem ceeb rau kev noj qab haus huv ntawm lub paj hlwb. Ib qho ntxiv, cov khoom noj no muaj cov vitamin D uas pab lub cev nqus cov calcium.
- Xaiv cov nplej tag nrho uas tau ntxiv calcium thiab lwm yam khoom noj thiab muaj suab thaj tsawg. Coob leej neeg niaj hnub noj cov cereal no nrog mis nyuj, ua rau nws yog qhov zoo thiab zoo ib yam ntawm cov calcium.
- Koj tseem tuaj yeem tau txais calcium los ntawm cov tshuaj ntxiv. Ob daim ntawv tseem ceeb ntawm cov tshuaj calcium yog calcium carbonate thiab calcium citrate. Calcium carbonate yuav tsum tau noj nrog zaub mov. Calcium citrate yog kim dua tab sis tsis tas yuav tsum tau noj nrog zaub mov yog li nws yooj yim rau cov neeg uas muaj kab mob plab hnyuv lossis cov uas muaj teeb meem nqus tau. Yog tias koj tau txais cov calcium txaus los ntawm koj cov zaub mov noj, tsis txhob noj cov tshuaj calcium tshwj tsis yog qhia los ntawm koj tus kws kho mob. Yog tias koj noj cov calcium ntau dhau, koj yuav ntsib teeb meem tsis zoo, suav nrog lub raum pob zeb.
Kauj Ruam 2. Xyuas kom koj lub cev tau txais cov vitamin D txaus
Vitamin D pab txhim kho lub cev lub peev xwm nqus calcium. Ib qho ntxiv, cov vitamins no yog ib qho tseem ceeb rau kev rov txhim kho pob txha. Cov neeg hnub nyoog qis dua 70 xyoo yuav tsum tau txais 600IU ntawm cov vitamin D. Cov neeg hnub nyoog tshaj 70 xyoo yuav tsum tau txais 800IU ntawm cov vitamin D. Yog tias koj muaj kev pheej hmoo rau Vitamin D tsis txaus, koj tus kws kho mob tuaj yeem ntsuas koj cov ntshav siab los txiav txim siab qhov koj xav tau.
- Vitamin D tsis pom nyob hauv cov zaub mov feem ntau. Cov rog rog xws li ntaj ntses, ntses salmon, tuna thiab mackerel yog qhov zoo tshaj plaws ntawm cov vitamin D (thiab cov ntses no kuj muaj omega 3 fatty acids). Nqaij nyuj, cheese, qee hom nceb, thiab qe qe muaj cov vitamin D me me.
- Mis feem ntau tau ntxiv cov vitamins A thiab D. Ntau cov dej haus thiab cov nplej kuj tseem ntxiv cov vitamin D.
- Koj tuaj yeem tshawb xyuas cov ntsiab lus ntawm ntau cov zaub mov los ntawm kev saib ntawm USDA Lub Tebchaws Cov Khoom Noj Khoom Noj Database ntawm no.
- Koj tseem tuaj yeem tau txais cov vitamin D los ntawm kev siv sijhawm nyob hauv lub hnub. Ultraviolet lub teeb txhawb nqa vitamin D synthesis hauv koj lub cev, txawm hais tias cov neeg uas muaj qib melanin ntau dua (tawv nqaij dua) tsim cov vitamin D tsawg dua nrog cov qauv no. Siv tshuaj pleev thaiv hnub nrog SPF tsawg kawg 15 thaum siv sijhawm nyob hauv lub hnub.
- Txawm li cas los xij, ntau tus kws tshaj lij xav tias nthuav tawm koj tus kheej rau lub hnub rau 5-10 feeb yam tsis muaj tshuaj pleev thaiv hnub muaj kev nyab xeeb thiab tuaj yeem pab lub cev tsim cov Vitamin D ntau dua.
- Vitamin D kuj tseem muaj nyob hauv daim ntawv ntxiv. Cov vitamins muaj nyob hauv ob daim ntawv, D2 thiab D3. Ob qho tib si muaj txiaj ntsig zoo ib txwm siv ib zaug, txawm hais tias qib kev ua tau zoo ntawm cov vitamin D2 tsis zoo li hauv cov koob tshuaj ntau dua. Kev tsis muaj vitamin D tsis txaus yog qhov xwm txheej tsawg.
Kauj Ruam 3. Noj cov zaub mov uas muaj magnesium Magnesium yog cov zaub mov tseem ceeb rau txhua qhov ntawm lub cev, suav nrog cov pob txha
50-60% ntawm magnesium nyob hauv lub cev yog nyob hauv cov pob txha. Coob leej neeg muaj kev noj zaub mov uas tsis muaj magnesium. Cov txiv neej laus yuav tsum tau txais 400-420 mg ntawm magnesium ib hnub, thiab poj niam laus yuav tsum tau 310-320 mg ntawm magnesium ib hnub. Muaj ntau qhov chaw noj zaub mov uas muaj nplua nuj nyob hauv magnesium, suav nrog:
- Almonds, cashews, txiv laum huab xeeb thiab txiv laum huab xeeb
- Cov zaub ntsuab zoo li zaub ntsuab
- Cov khoom noj tag nrho thiab taum, tshwj xeeb yog taum dub thiab taum pauv
- Avocado, qos yaj ywm nrog daim tawv nqaij thiab txiv tsawb
- Hais txog kev nqus, magnesium sib tw nrog calcium. Yog tias koj muaj qib calcium tsawg, magnesium tuaj yeem ua rau koj tsis muaj calcium. Txawm li cas los xij, yog tias koj cov zaub mov muab cov tshuaj calcium txaus, koj yuav tsis tas txhawj txog qhov no.
Kauj Ruam 4. Noj cov khoom noj uas muaj cov vitamins B ntau
Kev tsis muaj vitamin B12 tuaj yeem txo tus naj npawb ntawm osteoblasts, uas yog cov cell uas ua haujlwm los tsim cov pob txha tshiab. Cov neeg uas tsis muaj vitamin B12 muaj feem yuav ua rau pob txha tawg ntau dua thiab ua rau pob txha poob sai. Cov neeg laus yuav tsum tau txais yam tsawg 2.4 mcg ntawm Vitamin B12. Cov peev txheej zoo ntawm Vitamin B12 suav nrog:
- Cov nqaij hauv nruab nrog cev, xws li daim siab thiab ob lub raum
- Nqaij nyuj thiab lwm yam nqaij liab xws li nqaij nyuj
- Qwj ntses, tshwj xeeb tshaj yog clams thiab oysters
- Ntses, cov nplej muaj zog, thiab cov khoom siv mis
- Nplej thiab zaub muaj me me ntawm cov vitamin B12/. Cov poov xab zoo tuaj yeem muaj Vitamin B12.
- Cov neeg tsis noj nqaij thiab vegans yuav muaj lub sijhawm nyuaj kom tau txais Vitamin B12 txaus. B12 kuj tseem tuaj yeem siv ua tshuaj ntsiav lossis kua ntxiv.
Kauj Ruam 5. Tau txais cov vitamin C txaus
Cov pob txha feem ntau ua los ntawm collagen, cov protein uas muab calcium rau cov pob txha thiab ntxiv dag zog rau lawv. Vitamin C txhawb nqa procollagen thiab nce collagen synthesis. Los ntawm kev tau txais cov vitamin C txaus los ntawm koj cov zaub mov noj, koj tuaj yeem ua rau cov pob txha pob txha ntom ntom, tshwj xeeb tshaj yog tias koj yog poj niam uas tau dhau mus lawm. Cov txiv neej laus yuav tsum tau txais yam tsawg 90 mg ntawm vitamin C ib hnub, thiab poj niam laus yuav tsum tau txais yam tsawg 75 mg ib hnub. Qee qhov chaw zoo ntawm vitamin C suav nrog:
- Cov txiv hmab txiv ntoo qab zib thiab lawv cov kua txiv, kua txob liab thiab ntsuab, txiv lws suav, kiwis, txiv pos nphuab, melons thiab cov noob zaub ntsuab.
- Cabbage, zaub paj, qos yaj ywm, zaub ntsuab thiab taum pauv
- Cereals thiab lwm yam khoom nrog ntxiv cov vitamins
- Cov neeg feem coob muaj kev noj zaub mov kom txaus kom tau txais cov vitamin C. Txawm li cas los xij, yog tias koj xav tau cov vitamin C ntau ntxiv, koj tuaj yeem tau txais nws hauv daim ntawv ntxiv, xws li Ester-C®.
- Cov neeg haus luam yeeb yuav tsum haus cov vitamin C ntau dua 35mg ntau dua li cov tshuaj niaj hnub qhia vim tias kev haus luam yeeb txo qis qib vitamin C hauv lub cev.
Kauj Ruam 6. Noj Vitamin K txaus
Vitamin K nce pob txha ntom ntom thiab tuaj yeem txo koj txoj kev pheej hmoo ntawm kev tawg. Cov txiv neej laus yuav tsum tau txais tsawg kawg 120mcg ntawm vitamin K ib hnub, thiab cov poj niam laus yuav tsum tau txais 90mcg ntawm cov vitamin no txhua hnub. Cov neeg feem coob tau txais cov vitamin K txaus los ntawm lawv cov zaub mov noj. Cov kab mob hauv plab kuj tsim cov vitamin K. Vitamin K muaj nyob hauv ntau cov zaub mov, tab sis qee qhov khoom zoo suav nrog:
- Cov zaub ntsuab xws li zaub ntsuab, zaub xas lav, zaub paj, thiab lwm yam
- Roj zaub, tshwj xeeb yog cov roj taum pauv, thiab txiv ntseej
- Txiv hmab txiv ntoo zoo li txiv hmab txiv ntoo, txiv hmab txiv ntoo thiab lwm yam
- Cov khoom noj fermented, tshwj xeeb tshaj yog fermented soybeans (Natto) thiab cheese
Kauj Ruam 7. Saib xyuas kev noj cov Vitamin E
Vitamin E yog antioxidant uas muaj cov tshuaj tiv thaiv kab mob. Cov vitamins no tseem ceeb rau kev noj zaub mov zoo thiab muaj txiaj ntsig. Cov neeg laus yuav tsum tau txais cov tshuaj vitamin ntau npaum li 15mg/22.4IU ib hnub. Txawm li cas los xij, koj yuav tsum tau ceev faj nrog cov tshuaj vitamin E vim tias lawv feem ntau muaj ntau dua 100IU ib koob, uas ntau dua li qhov koob tshuaj pom zoo. Qee qhov kev tshawb fawb qhia tias kev noj cov tshuaj vitamin E tuaj yeem txo qis pob txha thiab txo cov pob txha tsim tshiab.
Tau txais cov vitamin E txaus los ntawm koj cov zaub mov yuav zoo li tsis ua rau koj pob txha thiab tuaj yeem muab ntau yam txiaj ntsig kev noj qab haus huv. Qee qhov chaw zoo ntawm cov vitamin E suav nrog cov nplej tag nrho, txiv ntseej, roj zaub, zaub ntsuab, zaub paj, zaub paj, kiwi, txiv nkhaus taw, txiv lws suav, thiab zaub ntsuab
Kauj Ruam 8. Saib xyuas caffeine thiab cawv
Kev sib raug zoo ntawm caffeine thiab pob txha ntom nti tsis meej. Txawm li cas los xij, nws zoo li qee cov dej cawv caffeinated, xws li kas fes thiab dej qab zib, tuaj yeem cuam tshuam nrog txo qis pob txha zoo. Qee cov dej cawv caffeinated, xws li tshuaj yej, tsis cuam tshuam rau pob txha ntom ntom. Kev haus cawv ntau dhau tsis zoo rau lub cev, suav nrog cov pob txha. Dej qab zib tuaj yeem ua teeb meem rau cov pob txha, vim tias muaj cov phosphorus nyob hauv.
Lub koom haum National Institute on Alcohol Abuse and Alcoholism hauv Tebchaws Meskas hais tias haus cawv hauv qhov nruab nrab yog txoj hauv kev zoo tshaj kom tsis txhob haus cawv ua rau koj lub cev puas tsuaj. Koj tuaj yeem haus tsis tau ntau dua peb yam dej haus hauv ib hnub, thiab tsis pub ntau tshaj xya haus hauv ib lub lis piam rau cov poj niam. Rau cov txiv neej, tsis pub haus ntau dua plaub zaug hauv ib hnub, thiab tsis pub ntau tshaj 14 haus hauv ib lub lis piam
Txoj Kev 2 ntawm 2: Xaiv Kev Ua Neej Zoo
Kauj Ruam 1. Ua kom hnyav li 30 feeb txhua hnub
Thaum cov leeg tau kawm, nws rub cov pob txha uas txuas rau nws. Qhov kev rub tawm no ua rau cov nqaij pob txha thiaj li qhia tau qhov hnyav ua rau koj muaj zog dua, cov pob txha ntom ntom.
- Tsim cov pob txha loj ua ntej koj tig 30 muab qhov zoo rau lub sijhawm thaum pob txha pib tawg. Kev hnyav hnyav ua tiav thoob plaws lub neej pab tswj xyuas cov pob txha ntom ntom.
- Tsis zoo li kev tawm dag zog aerobic, kev qhia hnyav tsis tas yuav tsum ua tag nrho ib zaug kom muaj txiaj ntsig zoo. Ua 10 feeb ntawm kev qhia hnyav peb zaug ib hnub yog qhov muaj txiaj ntsig zoo li ua nws ncaj rau 30 feeb.
- American Academy of Orthopaedic Surgeons pom zoo ua cov haujlwm xws li taug kev, nce toj, dhia dhia dhia, ntaus pob tesniv, ntaus pob tesniv, seev cev, thiab ua haujlwm hnyav kom tsim thiab tswj cov pob txha.
Kauj Ruam 2. Dhia ncig
Dhia kom siab li sai tau tsis yog rau menyuam yaus! Qhov kev nqis tes no kuj tseem zoo rau kev nce pob txha ceev. Ib txoj kev tshawb fawb tsis ntev los no ntawm cov poj niam tom qab cev xeeb tub tau qhia tias dhia kaum zaug hauv ib hnub, ob zaug ib hnub, tuaj yeem pab ua kom cov pob txha ntxau ntxaum thiab txo cov pob txha ua kom yuag.
- Sawv ntsug hauv ib lub tsev uas tsis muaj khau. Dhia siab li koj ua tau. Ncua (30 vib nas this) nruab nrab ntawm kev dhia.
- Koj tseem tuaj yeem sim dhia dhia lossis trampolines.
- Ua tas li. Koj yuav tsum dhia txhua hnub, dhau lub sijhawm tseem ceeb, kom pom cov txiaj ntsig.
- Qhov kev dhia dhia no tsis pom zoo rau cov neeg uas twb muaj mob pob txha vim nws tuaj yeem ua rau lawv poob lossis ua rau lawv pob txha puas. Qhov kev tawm dag zog no tsis pom zoo rau cov neeg muaj teeb meem ntawm lub duav lossis ceg lossis lwm yam mob. Sim tham nrog koj tus kws kho mob yog tias koj tsis paub tseeb tias koj yuav tsum ua qhov kev tawm dag zog no lossis tsis yog.
Kauj Ruam 3. Ntxiv dag zog rau koj cov leeg
Cov leeg pab ua kom cov pob txha nyob hauv qhov chaw thiab ntxiv dag zog rau cov leeg tuaj yeem pab koj txhim kho pob txha thiab tswj hwm nws qhov ntom ntom.
- Kev qhia hnyav xws li kev tawm dag zog lub cev, nrog rau kev tawm dag zog uas siv tus kheej lub cev qhov hnyav xws li thawb ib ce zoo rau txhim kho pob txha.
- Yoga thiab Pilates kuj tseem tuaj yeem txhim kho lub zog thiab kev yoog raws. Txawm li cas los xij, cov neeg uas twb muaj pob txha txha lawm yuav tsum tsis txhob ua qee yam ntawm cov poses vim tias lawv tuaj yeem ua rau muaj kev pheej hmoo ntawm pob txha lov lossis pob txha tawg.
- Yog tias koj txhawj xeeb txog yam teeb meem, sim tham nrog kws kho mob lossis kws kho lub cev kom paub seb qhov kev tawm dag zog twg haum rau koj tshaj plaws.
Kauj Ruam 4. Txiav luam yeeb
Txoj hauv kev yog koj twb paub tias kev haus luam yeeb tsis zoo. Tab sis koj puas paub tias kev haus luam yeeb cuam tshuam nrog kev pheej hmoo ntawm txha pob txha? Kev haus luam yeeb tuaj yeem cuam tshuam nrog lub cev lub peev xwm los siv cov zaub mov thiab cov as -ham. Qhov tseeb, kev haus luam yeeb cuam tshuam ncaj qha nrog cov pob txha ntom ntom.
- Yog tias koj haus luam yeeb, txiav kom sai li sai tau txo koj txoj kev pheej hmoo ntawm ntau hom kev haus luam yeeb. Yog koj haus luam yeeb ntev dua, koj yuav muaj feem yuav txhim kho cov pob txha ntom ntom thiab pob txha tawg ntau dua.
- Kev paub txog kev haus luam yeeb thib ob thaum tseem yog menyuam yaus thiab thaum laus tuaj yeem ua rau koj muaj kev pheej hmoo ntawm kev txo qis pob txha tom qab lub neej.
- Kev haus luam yeeb kuj tseem txo cov tshuaj estrogen hauv cov poj niam, uas tuaj yeem ua rau cov pob txha tsis muaj zog.
Kauj Ruam 5. Mus ntsib kws kho mob yog tias kev noj zaub mov thiab kev tawm dag zog tsis txaus
Txawm hais tias qhov txo qis hauv pob txha tau tshwm sim, koj tus kws kho mob tuaj yeem sau tshuaj noj kom ua rau cov txheej txheem no qeeb. Koj tus kws kho mob yuav xav tshawb fawb koj cov vitamin thiab cov zaub mov ntxhia thiab ntshav siab los txiav txim siab koj cov kev xav tau.
- Estrogen thiab progesterone pab tswj cov pob txha ceev hauv txiv neej thiab poj niam. Cov txheej txheem kev laus txo qis cov tshuaj hormone no uas koj lub cev tsim tawm. Cov tshuaj hormones suav nrog cov khoom lag luam tshuaj estrogen tuaj yeem txo koj txoj kev pheej hmoo ntawm kev txhim kho pob txha.
- Cov tshuaj uas tuaj yeem pab kho lossis tiv thaiv pob txha xws li ibandronate (Boniva), alendronate (Fosamax), risedronate sodium (Actonel), thiab zoledronic acid (Reclast).
Lub tswv yim
- Cov tib neeg uas feem ntau muaj kev pheej hmoo mob pob txha xws li cov poj niam, cov neeg laus, haiv neeg dawb thiab neeg Esxias, thiab cov neeg uas muaj qhov me me. Qee yam tshuaj, xws li tshuaj steroids, kuj tseem tuaj yeem ua rau muaj kev pheej hmoo ntawm kev txhim kho pob txha.
- Anorexia nervosa tseem tuaj yeem ua rau muaj kev pheej hmoo ntawm pob txha.
- Yog tias koj muaj kev pheej hmoo mob pob txha lossis laus dua 50 xyoo, koj yuav tsum tau kuaj pob txha ceev ntawm tsev kho mob lossis chaw kho mob.
