Yuav Ua Li Cas Txhim Kho Cov Pob Txha Muaj Zog: 14 Kauj Ruam (nrog Duab)

2024 Tus sau: Jason Gerald | [email protected]. Kawg hloov kho: 2024-01-19 22:12

Ib nrab ntawm cov poj niam pej xeem thiab ib feem peb ntawm cov txiv neej cov txiv neej yuav ntsib kev tawg vim tsis muaj cov pob txha tsim qauv. Koj yuav tsum tau muab koj lub cev nrog cov khoom noj kom tsim nyog kom loj hlob cov pob txha muaj zog.

Kauj ruam

Txoj Kev 1 ntawm 2: Tswj Kev Noj Qab Haus Huv Rau Pob Txha

Kauj Ruam 1. Siv cov tshuaj calcium txaus

Kwv yees li 99% ntawm cov calcium hauv koj lub cev muaj nyob hauv koj cov pob txha thiab cov hniav. Koj yuav tsum tau noj cov calcium kom txaus kom koj cov pob txha muaj zog thiab noj qab nyob zoo. Hmoov tsis zoo, ntau tus neeg, tshwj xeeb yog poj niam, tsis suav nrog calcium hauv lawv cov zaub mov noj. Qhov pom zoo kom noj cov calcium txhua hnub yuav nyob ntawm koj lub hnub nyoog thiab poj niam txiv neej, tab sis qhov siab tshaj plaws yog 2,000-2,500 mg ib hnub. Koj tsis tuaj yeem nqa ntau tshaj qhov no tshwj tsis yog ntawm kws kho mob cov lus qhia.

Cov menyuam hnub nyoog qis dua 1 xyoos yuav tsum tau noj 200-260 mg ntawm calcium ib hnub. Cov menyuam hnub nyoog qis dua 3 xyoos yuav tsum tau noj txog 300 mg ntawm calcium ib hnub. Cov menyuam hnub nyoog 4-8 xyoos yuav tsum haus txog 1,000 mg ntawm calcium ib hnub. Cov menyuam yaus thiab cov hluas yuav tsum haus txog 1,300 mg ntawm calcium ib hnub. Hauv menyuam yaus thiab tub ntxhais hluas, muaj ntau yam kev txhim kho pob txha hauv lub cev, yog li cov nyiaj calcium xav tau yog qhov tseeb ntxiv.
Cov neeg laus hnub nyoog qis dua 50 yuav tsum tau txais 1,000 mg ntawm calcium ib hnub, thiab cov poj niam laus dua 50 yuav tsum nce lawv cov calcium kom txaus rau 1,200 mg ib hnub. Txhua tus neeg laus dua 70 xyoo yuav tsum haus 1,200 mg ntawm calcium ib hnub.
Kev ua haujlwm ntawm cov pob txha ua kom nrawm dua li pob txha loj hlob tom qab 20s, txawm hais tias nws feem ntau pib hauv 30s. Txhawm rau kom koj cov pob txha muaj zog, haus cov calcium kom txaus thiab lwm yam khoom noj muaj txiaj ntsig.
Calcium muaj raws li kev noj haus ntxiv, tab sis koj yuav tsum tsis txhob noj cov tshuaj calcium tshwj tsis yog koj tus kws kho mob xaj. Cov calcium ntau dhau tuaj yeem ua rau cem quav thiab mob raum pob zeb thiab lwm yam kev phiv. Muaj ob hom tshuaj calcium uas muaj tau yog calcium carbonate thiab calcium citrate. Calcium carbonate tsawg tshaj plaws, tab sis yuav tsum tau noj nrog zaub mov. Calcium citrate tuaj yeem pab cov neeg uas muaj kab mob hauv lub plab los yog ua rau lub cev nqus tau cov zaub mov tsis zoo vim tias nws tuaj yeem noj yam tsis muaj zaub mov.
Cov tshuaj Calcium yuav tsum tau noj me me (kwv yees li 500 mg ib zaug), ob peb zaug hauv ib hnub.

Ua kom cov pob txha muaj zog Kauj Ruam 2

Kauj Ruam 2. Suav nrog calcium hauv koj cov zaub mov noj

Txoj hauv kev zoo tshaj kom tau txais calcium yog los ntawm zaub mov. Cov zaub mov uas ib txwm siv los ntawm tib neeg los ntawm cov khoom siv calcium yog cov khoom siv mis nyuj xws li mis nyuj tshiab, cheese, thiab yogurt. Tag nrho peb qho muaj calcium ntau heev.

Xaiv cov kua mis uas muaj calcium, mis almond, thiab lwm yam mis nyuj hloov chaw. Tofu kuj tseem muaj zog nrog calcium. Kuj tseem muaj ntau hom kua txiv hmab txiv ntoo thiab lwm yam dej qab zib ntxiv nrog calcium.
Cov zaub uas muaj ntau ntawm cov calcium yog radishes, zaub ntsuab, bok choy, dub-eyed peas, kale, thiab zaub paj. Cov zaub ntsuab muaj kev noj qab haus huv, tab sis tsis muaj txiaj ntsig zoo vim yog cov khoom siv calcium vim tias cov ntsiab lus ntawm oxalic acid txo qis cov calcium uas muaj rau lub cev.
Sardines thiab cov kaus poom ntses salmon yog cov peev txheej zoo vim tias koj tuaj yeem noj cov pob txha. Sardines thiab salmon kuj muaj ntau ntawm omega-3 fatty acids uas ua rau lub paj hlwb txawj ntse thiab tuaj yeem ua rau muaj kev zoo siab. Ob qho zaub mov tseem muaj cov vitamin D uas pab nqus cov calcium los ntawm lub cev.
Rau cov menyuam yaus, xaiv tag nrho cov nplej uas muaj zog nrog calcium thiab lwm yam khoom noj. Cov hmoov nplej tag nrho tuaj yeem yog cov khoom siv calcium uas zoo ib yam vim tias lawv tuaj yeem tau txais kev pab thaum sawv ntxov nrog mis. Txawm li cas los xij, cov nplej uas muaj qab zib ntau dhau tuaj yeem ua rau rog. Xaiv cov nplej uas muaj suab thaj tsawg.

Ua kom cov pob txha muaj zog Kauj Ruam 3

Kauj Ruam 3. Noj cov tshuaj vitamin D. kom txaus

Vitamin D pab lub cev nqus cov calcium. Vitamin D tseem ua lub luag haujlwm tseem ceeb hauv kev rov txhim kho pob txha. Yog tsis muaj vitamin D txaus, koj cov pob txha yuav txhav thiab tsis muaj zog. Tus nqi ntawm cov vitamin D tus neeg xav tau yog nyob ntawm hnub nyoog.

Cov menyuam yaus hnub nyoog qis dua 1 xyoos yuav tsum tau txais yam tsawg 400 IU ntawm vitamin D. Feem ntau, niam mis tsis muaj vitamin D thiab tuaj yeem ua rau muaj pob zeb hauv av lossis pob zeb ua pob zeb vim qhov tsis muaj vitamin D hauv cov menyuam mos uas tsis tau txais cov tshuaj vitamin D. ntawm Pediatrics pom zoo tias koj muab qhov ncauj vitamin D ntxiv ntawm 400 IU ib hnub, ntxiv rau niam mis.
Cov menyuam yaus 1 xyoos thiab laus dua thiab cov neeg laus xav tau txog 600 IU ntawm cov vitamin D txhua hnub. Cov neeg laus dua 70 xyoo xav tau 800 IU ib hnub.
Cov khoom noj feem ntau muaj me me, lossis tsis muaj, vitamin D. Cov rog rog xws li ntses ntaj, ntses salmon, tuna, thiab mackerel yog qhov zoo tshaj plaws ntawm cov vitamin D (thiab lawv kuj yog qhov zoo ntawm omega-3 fatty acids).) Cov mis thiab cov pluas tshais feem ntau muaj zog nrog cov vitamins A thiab D.
Koj lub cev ua ke cov vitamin D thaum raug rau ultraviolet nthwv dej los ntawm tshav ntuj. Cov tib neeg uas muaj qib melanin ntau dua muaj cov tawv nqaij tsaus dua, thiab yog li, ua ke cov vitamin D tsawg dua los ntawm lub hnub. Txhawm rau tsim cov tshuaj vitamin D, koj yuav tsum tau tseb rau li 5-30 feeb hauv lub hnub yam tsis muaj tshuaj tiv thaiv tsawg kawg ob zaug hauv ib lub lis piam. Yog tias koj cov tawv nqaij kub hnyiab tau yooj yim, txo koj lub sijhawm tshav ntuj. Kev tshav ntuj txuas ntxiv ua rau muaj kev pheej hmoo mob qog noj ntshav, yog li ua kom ntse.
Vitamin D kuj tseem muaj raws li kev noj haus ntxiv. Qhov no yuav tsim nyog rau cov neeg tsis noj nqaij thiab cov neeg tsis noj nqaij uas tsis noj nqaij ib yam li cov neeg uas nyob hauv qhov chaw uas tsis tau tshav ntuj ntau, thiab cov neeg tawv nqaij tsaus. Cov tshuaj vitamin D muaj nyob hauv ob daim ntawv, cov vitamins D2 thiab D3. Ob qho tib si muaj txiaj ntsig zoo nyob rau hauv koob tshuaj qis, tab sis vitamin D2 zoo li tsis muaj txiaj ntsig zoo hauv kev txhaj tshuaj ntau. Cov mob ntawm cov tshuaj vitamin D lom yog tsawg.

Ua kom cov pob txha muaj zog Kauj Ruam 4

Kauj Ruam 4. Noj cov protein, tab sis tsis ntau

Koj cov pob txha feem ntau yog ua los ntawm collagen, ib hom protein uas tsim cov pob txha. Cov qauv no tom qab ntxiv dag zog los ntawm calcium. Kev noj cov protein uas tsawg dhau yuav cuam tshuam rau koj lub cev lub peev xwm los tsim cov pob txha tshiab. Txawm li cas los xij, cov protein ntau ntau kuj tsis zoo rau cov pob txha. Cov zaub mov muaj protein ntau xws li "Atkins diet" tej zaum yuav cuam tshuam nrog kev pheej hmoo ntawm cov pob txha tsis muaj zog. Cov protein xav tau ntawm lub cev sib txawv, raws li poj niam txiv neej thiab hnub nyoog.

Cov menyuam yaus hnub nyoog qis dua 3 xyoos yuav tsum tau txais yam tsawg kawg 13 grams ntawm cov protein ib hnub. Cov menyuam hnub nyoog 4-8 yuav tsum tau txais yam tsawg 19 grams hauv ib hnub. Cov menyuam hnub nyoog 9 txog 13 xyoos yuav tsum tau txais yam tsawg 34 grams hauv ib hnub.
Cov hluas xav tau cov protein ntau dua li menyuam yaus, thiab cov tub hluas feem ntau xav tau ntau dua li cov ntxhais. Cov poj niam hluas hnub nyoog 14-18 xyoo xav tau tsawg kawg 46 grams ntawm cov protein ib hnub, thaum cov tub hluas hnub nyoog 14-18 xav tau tsawg kawg 52 grams hauv ib hnub.
Cov poj niam laus yuav tsum tau txais tsawg kawg 46 grams ntawm cov protein ib hnub. Cov poj niam laus xav tau tsawg kawg 50 grams hauv ib hnub los tiv thaiv kev puas tsuaj ntawm cov pob txha. Cov txiv neej laus xav tau yam tsawg kawg 56 grams ntawm cov protein ib hnub.
Kev siv cov protein ntau tuaj yeem cuam tshuam rau koj lub cev lub peev xwm nqus calcium. Noj cov txiv hmab txiv ntoo thiab zaub ntau, tshwj xeeb tshaj yog cov nplua nuj nyob hauv cov poov tshuaj, los tawm tsam cov teeb meem tsis zoo no.
Cov tsiaj muaj protein ntau, uas muaj cov rog rog ntau, xws li cov nqaij liab thiab cov khoom siv mis, tuaj yeem ua teeb meem kev noj qab haus huv yog tias noj ntau dhau. Txhawm rau kom muaj kev noj qab haus huv, koj yuav tsum suav nrog cov protein los ntawm ntau qhov chaw, suav nrog nqaij dawb, qe, zaub, thiab nplej tag nrho.

Ua kom cov pob txha muaj zog Kauj Ruam 5

Kauj Ruam 5. Suav nrog magnesium hauv koj cov zaub mov noj

Yuav luag txhua feem ntawm peb lub cev xav tau magnesium kom ua haujlwm tau zoo, tab sis neeg feem coob tsis tau txais magnesium txaus. Kwv yees li 50-60% ntawm cov magnesium hauv koj lub cev nyob hauv koj cov pob txha. Tus nqi magnesium uas koj lub cev xav tau yog nyob ntawm koj tus txiv neej thiab hnub nyoog.

Cov menyuam mos hnub nyoog qis dua 1 xyoos xav tau 30-75 mg ntawm magnesium ib hnub. Cov menyuam hnub nyoog 1-3 xyoos xav tau 80 mg ntawm magnesium ib hnub. Cov menyuam hnub nyoog 4-8 xyoos xav tau 130 mg ntawm magnesium ib hnub. Cov menyuam hnub nyoog 9-13 xyoos xav tau 240 mg ntawm magnesium ib hnub.
Cov tub hluas xav tau 410 mg ib hnub, thiab cov ntxhais hluas xav tau 360 mg ib hnub. Cov tub ntxhais hluas cev xeeb tub xav tau tsawg kawg 400 mg ib hnub.
Cov txiv neej laus xav tau 400-420 mg ntawm magnesium ib hnub, thiab poj niam laus xav tau yam tsawg 310-320 mg ntawm magnesium ib hnub.
Muaj ntau qhov chaw ntawm magnesium hauv kev noj haus, suav nrog txiv ntseej, nplooj zaub ntsuab, cov nplej tag nrho, thiab legumes. Cov zaub mov feem ntau uas muab fiber ntau kuj tseem muaj cov magnesium.
Avocados, qos yaj ywm nrog cov tawv nqaij, thiab txiv tsawb kuj yog qhov chaw zoo ntawm magnesium.
Thaum nqus los ntawm lub cev, magnesium sib tw nrog calcium. Yog tias koj cov qib calcium tsawg, magnesium tuaj yeem ua rau tsis muaj calcium. Txhawm rau kom tau txais kev noj qab haus huv thiab cov pob txha muaj zog, koj yuav tsum tau txais cov calcium thiab magnesium txaus.

Ua kom cov pob txha muaj zog Kauj Ruam 6

Kauj Ruam 6. Noj cov khoom noj uas muaj cov vitamins B ntau

Vitamin B12 tswj hwm ntau lub cev ua haujlwm, suav nrog kev ua haujlwm ntawm cov hlab ntsha, tsim cov qe ntshav liab, thiab DNA sib txuas. Kev tsis muaj vitamin B12 tuaj yeem txo tus naj npawb ntawm osteoblasts hauv koj lub cev. Cov osteoblasts no pab tsim cov pob txha tshiab thaum cov pob txha qub raug puas tsuaj. Kev noj cov vitamin B12 kom txaus yuav pab koj lub cev txuas ntxiv thiab ntxiv dag zog rau cov pob txha. Tus nqi ntawm cov vitamin B12 uas lub cev xav tau yog nyob ntawm hnub nyoog.

Cov menyuam mos hnub nyoog qis dua 1 xyoos yuav tsum tau txais 0.4-0.5 mcg ib hnub. Cov menyuam hnub nyoog 1-3 xyoos yuav tsum tau 0.9 mcg ib hnub, thiab 1.2 mcg rau cov menyuam hnub nyoog 4-8 xyoos. Cov menyuam hnub nyoog 9 txog 13 xyoos yuav tsum tau txais 1.8 mcg ib hnub.
Cov menyuam hnub nyoog 14 xyoos thiab laus dua, nrog rau cov neeg laus, yuav tsum tau txais yam tsawg 2.4 mcg ntawm cov vitamin B12 ib hnub. Cov poj niam laus thiab pub niam mis yuav tsum tau txais cov vitamin B12 ntau me ntsis, nruab nrab ntawm 2.6-2.8 mcg ib hnub.
Vitamin B12 feem ntau pom muaj hauv cov khoom tsiaj thiab tsis tshua pom muaj hauv cov khoom cog. Cov zaub mov uas muab cov vitamin B12 zoo yog cov ntses, cov nqaij hauv nruab nrog cev, nqaij nyuj thiab nqaij liab, ntxiv rau ntses. Qee hom khoom siv mis thiab cereals tseem muaj zog nrog vitamin B12.
Vim tias vitamin B12 tsis tshwm sim ntau zaus hauv cov zaub mov cog, cov neeg tsis noj nqaij thiab cov neeg tsis noj nqaij muaj lub sijhawm nyuaj kom tau txais cov vitamin B12 txaus. B12 kuj tseem muaj raws li kev noj haus ntxiv hauv tshuaj ntsiav lossis kua ua kua uas nqus hauv qab tus nplaig.

Ua kom cov pob txha muaj zog Kauj Ruam 7

Kauj Ruam 7. Siv cov vitamin C txaus

Thaum peb tham txog pob txha, peb ib txwm xav txog calcium. Txawm li cas los xij, qhov tseeb yog, peb cov pob txha feem ntau yog ua los ntawm collagen. Collagen yog yam tsim cov qauv uas tom qab ntawd ntxiv dag zog los ntawm calcium. Vitamin C txhawb nqa procollagen thiab nce collagen synthesis hauv lub cev. Muaj ntau cov txiaj ntsig kev noj qab haus huv uas tau los ntawm kev noj cov vitamin C txaus, suav nrog cov pob txha muaj zog. Tus nqi vitamin C uas koj lub cev xav tau yog nyob ntawm koj lub hnub nyoog thiab poj niam txiv neej, tab sis neeg feem coob twb tau txais cov vitamin C.

Cov menyuam mos hnub nyoog qis dua 1 xyoos tuaj yeem tau txais cov vitamin C txaus los ntawm niam mis thiab mis mis. Cov menyuam hnub nyoog 1-3 xyoos xav tau yam tsawg 15 mg ib hnub. Cov menyuam hnub nyoog 9-13 xyoos xav tau yam tsawg 45 mg rau ib hnub.
Cov hluas (14-18) xav tau 65-75 mg ib hnub. Cov txiv neej laus xav tau yam tsawg 90 mg ntawm vitamin C ib hnub, thiab poj niam laus xav tau yam tsawg 75 mg ib hnub.
Cov poj niam cev xeeb tub yuav tsum tau txais 80-85 mg ib hnub, thiab niam laus yuav tsum tau txais txog 115-120 mg ib hnub.
Cov zaub mov ntawm cov vitamin C yog txiv hmab txiv ntoo thiab kua txiv, kua txob liab thiab ntsuab, txiv lws suav, kiwifruit, txiv pos nphuab, cantaloupe, thiab Brussels sprouts.
Zaub qhwv, zaub paj, qos yaj ywm, zaub ntsuab, thiab taum, ntxiv rau cov nplej thiab lwm yam khoom uas muaj zog nrog vitamin C, yog cov khoom muaj txiaj ntsig zoo ntawm cov vitamin C.
Cov neeg haus luam yeeb yuav tsum ntxiv 35 mg ntau dua li kev pom zoo txhua hnub. Cov luam yeeb txo cov vitamin C kom ntau ntxiv hauv lub cev.

Ua kom cov pob txha muaj zog Kauj Ruam 8

Kauj Ruam 8. Noj cov vitamin K txaus

Vitamin K nce pob txha ntom ntom thiab muaj zog, txo qhov kev pheej hmoo ntawm pob txha thiab pob txha tawg. Cov neeg feem coob tau txais cov vitamin K txaus los ntawm kev noj zaub mov txhua hnub thiab cov kab mob hauv plab, uas tseem muab cov vitamin K. Cov vitamin K xav tau ib hnub nyob ntawm hnub nyoog.

Cov menyuam mos hnub nyoog qis dua 6 hli yuav tsum tau txais 2 mcg ib hnub. Cov menyuam mos hnub nyoog 7-12 hlis yuav tsum tau txais 2.5 mcg ib hnub. Cov menyuam hnub nyoog 1-3 xyoos xav tau 30 mcg ib hnub. Cov menyuam hnub nyoog 4-8 xyoos xav tau 55 mcg. Cov menyuam hnub nyoog 9-13 xyoos xav tau 60 mcg.
Cov hluas xav tau 75 mcg ib hnub. Cov txiv neej laus (tshaj 18 xyoo) yuav tsum tau txais tsawg kawg 120 mcg ib hnub, thiab poj niam laus yuav tsum tau txais tsawg kawg 90 mcg ib hnub.
Vitamin K muaj nyob hauv ntau yam zaub mov. Cov peev txheej zoo ntawm cov vitamin K yog cov nplooj zaub ntsuab xws li zaub ntsuab thiab zaub paj, nrog rau cov zaub zaub, txiv ntseej, thiab txiv hmab txiv ntoo (tshwj xeeb yog txiv hmab txiv ntoo, txiv hmab, thiab txiv puv luj). Vitamin K kuj tseem muaj nyob hauv cov khoom noj fermented xws li natto thiab cheese.

Ua kom Cov Pob Txha Muaj Zog Kauj Ruam 9

Kauj Ruam 9. Tsis txhob noj cov tshuaj vitamin E tshwj tsis yog koj tus kws kho mob hais kom ua

Vitamin E yog qhov tseem ceeb kom suav nrog hauv koj cov zaub mov noj. Vitamin E yog tshuaj tiv thaiv kab mob nrog lub peev xwm los tiv thaiv kev mob thiab tiv thaiv cov dawb radicals, uas tuaj yeem ua rau cell puas tsuaj. Txawm li cas los xij, cov tshuaj vitamin E feem ntau muab ntau dua 100 IU rau ib koob, ntau dua li cov lus pom zoo txhua hnub. Noj cov tshuaj vitamin E tuaj yeem txo qis pob txha thiab ua rau nws nyuaj rau tsim cov pob txha tshiab. Tsis txhob noj cov tshuaj vitamin E tshwj tsis yog koj tus kws kho mob hais kom ua. Qhov kev pom zoo txhua hnub ntawm cov vitamin E sib txawv, nyob ntawm hnub nyoog.

Cov menyuam mos hnub nyoog qis dua 6 hli yuav tsum tau txais 4 mg (6 IU) ib hnub. Cov menyuam mos hnub nyoog 7-12 hlis yuav tsum tau txais 5 mg (7.5 IU). Cov menyuam hnub nyoog 1-3 xyoos yuav tsum tau txais 6 mg (9 IU) ib hnub. Cov menyuam hnub nyoog 4-8 xyoos yuav tsum tau txais 7 mg (10.4 IU) ib hnub. Cov menyuam hnub nyoog 9-13 xyoos xav tau 11 mg (16.4 IU) ib hnub.
Cov menyuam yaus hnub nyoog 14 xyoos thiab laus dua yuav tsum tau txais yam tsawg 15 mg (22.4 IU) ib hnub. Cov niam pub niam mis yuav tsum tau txais me ntsis ntxiv: 19 mg (28.4 IU) ib hnub.
Feem ntau, koj yuav tau txais tag nrho koj cov vitamin E xav tau los ntawm kev noj zaub mov zoo, uas suav nrog txiv hmab txiv ntoo, zaub, thiab txiv ntseej. Cov zaub mov uas yog cov khoom noj muaj txiaj ntsig zoo ntawm cov vitamin E yog cov uas muab tsawg kawg 10% ntawm koj li nuj nqis txhua hnub; Suav nrog hauv cov khoom noj no yog cov noob nplej roj, noob paj noob hlis, almond, thiab roj zaub. Txawm hais tias tus nqi tsis ntau npaum li lwm cov khoom noj, tab sis taum, zaub paj, txiv hmab txiv ntoo kiwi, txiv nkhaus taw, txiv lws suav, thiab zaub ntsuab kuj muaj cov vitamin E.

Ua kom cov pob txha muaj zog Kauj ruam 10

Kauj Ruam 10. Saib koj cov caffeine kom txaus

Caffeinated dej haus suav nrog cola thiab kas fes tau txuas rau pob txha puas, txawm hais tias qhov txuas tseem tsis tau meej. Cov kws paub txog kev noj qab haus huv qhia tias yog vim li cas thiaj li hloov pauv cov dej qab zib kom muaj kev noj qab haus huv, xws li mis nyuj thiab kua txiv, nrog cola lossis kas fes. Nws tau pom zoo tias cov neeg laus txwv kev siv caffeine tsawg dua 400 mg ib hnub.

Cov menyuam yaus thiab tub ntxhais hluas hnub nyoog qis dua 18 xyoo yuav tsum tsis txhob haus caffeine. Kev haus Caffeine hauv cov tub ntxhais hluas yog cuam tshuam nrog ntau qhov kev loj hlob thiab teeb meem kev noj qab haus huv. Thaum caffeine tsis tso tseg menyuam yaus txoj kev loj hlob, nws tuaj yeem ua rau ntau yam teeb meem, suav nrog lub plawv dhia thiab tsis nyob tsis tswm.
Cov phosphoric acid hauv dej qab zib kuj tseem tuaj yeem tshem cov calcium los ntawm cov pob txha. Cov dej qab zib xws li qhiav tshuaj yej thiab kua txiv kab ntxwv, uas tsis muaj phosphoric acid, tsis cuam tshuam nrog cov pob txha tsis muaj zog. Txawm li cas los xij, cov piam thaj hauv feem ntau ntawm cov dej qab zib no tsis zoo rau kev noj qab haus huv.
Lwm yam dej cawv caffeinated, xws li tshuaj yej dub, tsis cuam tshuam nrog cov pob txha tsis muaj zog.

Txoj Kev 2 ntawm 2: Tswj Kev Noj Qab Nyob Zoo

Ua kom cov pob txha muaj zog Kauj ruam 11

Kauj Ruam 1. Tsis txhob noj zaub mov tshwj tsis yog kws kho mob hais kom ua

Kev txwv tsis pub muaj calorie ntau yog cuam tshuam nrog kev qaug zog thiab pob txha tawg. Cov neeg uas raug kev txom nyem los ntawm kev mob anorexia nervosa, kev noj zaub mov tsis zoo uas ua rau tus neeg txo lawv cov calorie kom ntau nyob rau lub sijhawm ntev, yog qhov pheej hmoo pheej hmoo ntawm kev tsim pob txha. Koj lub cev xav tau qee yam ntawm cov calories thiab cov as -ham kom muaj zog thiab noj qab haus huv cov pob txha thiab cov leeg, tab sis kev noj zaub mov zoo feem ntau tsis zoo. Yog tias koj xav tau kom poob phaus, xub tham nrog kws kho mob lossis kws tshaj lij kev noj zaub mov noj, kom tau txais kev noj qab haus huv thiab teem sijhawm ua haujlwm.

Cov neeg uas nyias nyias, txawm yog los ntawm kev noj zaub mov lossis ib txwm muaj, kuj tseem muaj kev pheej hmoo ntawm kev txhim kho pob txha

Ua kom cov pob txha muaj zog Kauj Ruam 12

Kauj Ruam 2. Saib xyuas koj kev haus cawv

Kev haus cawv ntau dhau rau lub sijhawm ntev tuaj yeem cuam tshuam nrog kev rov txhim kho pob txha. Cov pob txha ua tsis muaj zog thiab muaj feem yuav tawg thiab tawg. Qhov kev pheej hmoo no muaj ntau dua rau cov hluas uas haus cawv. Yog tias koj haus cawv, haus dej kom txaus.

Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Siv Dej Cawv thiab Dej Cawv hais tias kev noj qab haus huv yog "muaj kev pheej hmoo qis" lossis "nruab nrab", piv txwv li: rau cov poj niam, tsis pub haus ntau tshaj 3 zaug hauv ib hnub thiab 7 haus dej hauv ib lub lis piam. Rau cov txiv neej, tsis pub haus ntau tshaj 4 zaug hauv ib hnub thiab tsis pub ntau tshaj 14 lub lis piam

Ua kom cov pob txha muaj zog Kauj Ruam 13

Kauj Ruam 3. Ua kom hnyav li tsawg kawg 30 feeb txhua hnub

Cov neeg uas tawm dag zog feem ntau muaj cov pob txha muaj zog thiab tuab dua. Kev qhia hnyav, xws li nqa ib tus neeg lub cev hnyav, ua lub luag haujlwm tseem ceeb hauv kev txhim kho cov pob txha muaj zog.

Cov poj niam ncav cuag cov pob txha loj tshaj cov txiv neej. Ib qho ntxiv, lawv feem ntau tseem muaj cov pob txha qis dua li txiv neej. Kev ua si nawv tseem ceeb heev rau poj niam.
Ib tus yuav tsum tau siv rau kev qoj ib ce txij thaum menyuam yaus kom tus cwj pwm no txuas ntxiv mus rau neeg laus. Coj cov menyuam mus dhia, dhia, seev cev, lossis tawm dag zog.
Tebchaws Asmeskas Lub Tsev Kawm Ntawv ntawm Orthopedic Surgeons pom zoo cov haujlwm uas txhawb nqa kev tsim cov pob txha, xws li taug kev, seev cev, dhia dhia dhia, ua si racquet thiab ncaws pob pab pawg, thiab ua haujlwm hnyav.
Txhawm rau ntxiv dag zog rau koj cov pob txha, koj tseem tuaj yeem dhia siab li 10 zaug, ob zaug ib hnub.
Koj tseem tuaj yeem saib xyuas koj cov pob txha los ntawm kev ua vaj, caij ski, caij skateboarding, lossis karate.
Cov kis las xws li ua luam dej thiab caij tsheb kauj vab tsis xav kom koj nqa qhov hnyav, yog li txawm hais tias cov kis las no feem ntau zoo rau lub cev, lawv cuam tshuam rau kev saib xyuas pob txha tsis zoo li.
Yog tias koj muaj feem cuam tshuam rau kev txhaws pob txha lossis lwm yam mob, ua ntej nrog koj tus kws kho mob lossis kws kho mob qoj ib ce kom koj li phiaj xwm kev tawm dag zog muaj kev nyab xeeb thiab noj qab nyob zoo.

Ua kom cov pob txha muaj zog Kauj Ruam 14

Kauj ruam 4. Txiav luam yeeb, thiab zam kev kis tus neeg haus luam yeeb

Kev haus luam yeeb yog teeb meem loj rau txhua qhov ntawm koj lub cev, suav nrog cov pob txha. Kev haus luam yeeb cuam tshuam nrog koj lub cev siv cov vitamin D los nqus cov calcium thiab cuam tshuam nrog koj lub cev muaj peev xwm siv vitamin C los tsim cov collagen tshiab. Ob yam no ua rau koj cov pob txha tsis muaj zog. Qhov tseeb, kev haus luam yeeb yog txuas ncaj qha rau qis pob txha ceev.

Kev haus luam yeeb kuj tseem txo qis cov tshuaj estrogen rau txiv neej thiab poj niam. Estrogen pab koj cov pob txha khaws cov calcium thiab lwm yam zaub mov.
Kev tshawb fawb ntau yam tau qhia tias kis tau cov pa luam yeeb thib ob thaum hluas thiab cov hluas tuaj yeem ua rau muaj kev pheej hmoo ntawm cov pob txha tsawg hauv cov laus. Khaws menyuam yaus thiab cov tub ntxhais hluas loj tuaj ntawm chav/thaj chaw uas muaj pa luam yeeb thib ob.