Koj cov hniav yog hom ntaub so ntswg uas tawv sab nrauv. Sab nrauv no tau tsim nrog cov khoom siv ntxhia, uas yog calcium phosphate ntsev nrog me me ntawm sodium, chloride thiab magnesium. Cov txha hniav laus no tuaj yeem raug puas los ntawm cov kab mob hauv tus txheej txheem hu ua demineralization. Cov txheej txheem no tuaj yeem xaus rau hauv kab noj hniav thiab lwm yam teeb meem kho hniav. Tshawb nrhiav qee txoj hauv kev tiv thaiv kom tsis txhob txhuam hniav puas thiab ua raws cov theem hauv qab no kom rov ua kom ntxhia koj cov hniav.
Kauj ruam
Txoj Kev 1 ntawm 3: Xyaum Ua Kev Kho Hniav Zoo
Kauj Ruam 1. Txhuam koj cov hniav
Koj yuav tsum txhuam koj cov hniav tsawg kawg ob zaug ib hnub nrog txhuam txhuam mos. Cov hniav tuaj yeem puas yog tias koj txhuam nrawm heev lossis siv txhuam txhuam nrog txhuam txhuam. Tso cov tshuaj txhuam hniav hauv koj lub qhov ncauj yam tsis yaug. Koj yuav tsum tau tshem tawm ua npuas dej ntau dhau, tab sis tsis txhob yaug koj lub qhov ncauj nrog dej. Muab sijhawm rau cov zaub mov hauv cov tshuaj txhuam hniav kom nqus tau rau hauv cov hniav.
Tsis txhob hnov qab txhuam koj tus nplaig ib yam
Kauj Ruam 2. Siv cov hlua dig hniav
Koj yuav tsum siv hlua dig hniav txhua hnub. Siv li 45 cm ntawm cov hniav txhuam hniav. Tie feem ntau ntawm qhov ntev ntawm cov xov no ntawm tus ntiv tes nruab nrab ntawm ib txhais tes, thiab cov xov ntxiv ntawm ob txhais tes ntawm lwm tus tes. Tuav cov hlua nrog koj tus ntiv tes xoo thiab tus ntiv tes xoo, tom qab ntawd qhia cov hlua siv tiv thaiv koj cov hniav hauv txoj kev maj mam rov qab los. Koj yuav tsum tau kov cov ntsia hlau rau hauv qab ntawm txhua tus hniav.
Thaum cov ntsia hlau nyob nruab nrab ntawm cov hniav, txav nws nce thiab nqis los ntxuav ob sab ntawm txhua tus hniav. Thaum koj tau ua tiav nrog ib tus hniav, tshem qee cov hlua ntxiv thiab txhuam dua tus hniav tom ntej
Kauj Ruam 3. Tham nrog kws kho hniav
Ua ntej koj ua tiav cov txheej txheem tshem tawm, nco ntsoov tias koj xav tau kev rov ua dua tshiab. Tham nrog kws kho hniav ua ntej los txiav txim kev noj qab haus huv ntawm koj cov hniav. Thaum cov txheej txheem no tau pib, koj yuav tsum tau txuas ntxiv nrog koj tus kws kho hniav kom pom seb koj tab tom loj hlob li cas. Qhov no tsuas tuaj yeem txiav txim siab hauv kev sab laj nrog kws kho hniav.
Koj yuav tsum sab laj nrog kws kho hniav tas li. Yog li, koj cov hniav yuav noj qab nyob zoo. Koj kuj yuav tsum tau ntxuav koj cov hniav ntawm kws kho hniav, raws li qhia los ntawm kws kho hniav
Kauj Ruam 4. Kom tus kws kho hniav ntsuas koj cov hniav
Thaum koj mus ntsib koj tus kws kho hniav, nws lossis nws yuav tshuaj xyuas koj kev noj qab haus huv thiab saib koj saib xyuas koj cov hniav thiab cov pos hniav li cas. Tus kws kho hniav tseem tuaj yeem txiav txim siab qhov kev pheej hmoo ntawm kab noj hniav. Nws lossis nws yuav saib koj cov hniav thiab kuaj X-ray. Nws lossis nws kuj tseem yuav thov kom koj yaug koj lub qhov ncauj nrog tshuaj ntxhua khaub ncaws kom huv nrog ob peb feeb.
Tus kws kho hniav tseem tuaj yeem nrhiav cov tsos mob ntawm qog noj ntshav lossis teeb meem hauv puab tsaig
Kauj Ruam 5. Ua raws li kws kho hniav cov lus qhia
Nws yuav qhia koj yog tias koj cov hniav xav tau kev rov ua dua tshiab. Yog tias koj cov hniav xav tau rov kho dua, qhia rau nws paub koj cov phiaj xwm. Tsuas yog kws kho hniav tuaj yeem txiav txim siab seb puas muaj cov ntxhia hauv koj cov hniav tau zoo lawm.
Txoj Kev 2 ntawm 3: Siv Tshuaj Txhuam Hniav thiab Hniav
Kauj Ruam 1. Siv cov tshuaj txhuam hniav txhuam hniav
Cov tshuaj fluoride tau ntxiv rau cov tshuaj txhuam hniav thiab tshuaj yaug qhov ncauj los hloov cov tshuaj calcium hauv cov hniav nrog fluorapatite, ib yam khoom uas tiv taus cov tshuaj tua kab mob hauv lub cev. Tshuaj txhuam hniav fluoride tshem tawm cov quav hniav thiab ntxiv dag zog rau cov hniav txha hniav laus. Cov tshuaj fluoride kuj tseem hloov cov calcium ions, thiab ntxiv dag zog rau cov hniav txha hniav laus.
- Tshuaj fluoride tuaj yeem pab cov txheej txheem rov ua dua tshiab vim tias nws yog tshuaj tua kab mob. Tshuaj fluoride tuaj yeem tua cov kab mob hauv qhov ncauj uas yog qhov laj thawj tseem ceeb rau cov hniav txha hniav laus.
- Yog tias koj cov hniav rhiab heev, siv tshuaj txhuam hniav rau cov hniav rhiab. Tshuaj txhuam hniav rau cov hniav rhiab tuaj yeem txo cov pos hniav tuaj.
- Muaj cov tshuaj txhuam hniav tom khw, cov kua, thiab cov tshuaj txhuam hniav kom rov zoo. Nug koj tus kws kho hniav txog cov khoom uas nws xav tias zoo tshaj plaws. Koj kuj yuav tsum siv tshuaj txhuam hniav uas muaj tshuaj fluoride uas muaj lub koom haum Dental Association Indonesia.
- Koj kuj tseem tuaj yeem siv tshuaj txhuam hniav tshwj xeeb tshuaj fluoride uas tsim los txhim kho cov hniav txha hniav laus.
Kauj Ruam 2. Yuav cov tshuaj tsw qab uas tsis muaj tshuaj fluoride
Cov tshuaj fluoride tuaj yeem pab tau qhov txheej txheem rov ua dua tshiab, tab sis nws tsis xav tau tiag tiag. Tshuaj fluoride ua rau cov hniav zoo dua, tab sis cov hniav tsis muaj cov tshuaj txhuam hniav ntxiv. Koj tuaj yeem rov txhim kho cov hniav yam tsis muaj tshuaj fluoride. Tshuaj txhuam hniav tsis muaj tshuaj fluoride tseem yuav txo cov kab mob hauv koj lub qhov ncauj. Xws li cov tshuaj txhuam hniav feem ntau muaj xylitol, qab zib cawv uas txo qis qhov muaj peev xwm ntawm cov kab mob ua cov quav hniav.
- Hom tshuaj txhuam hniav no tseem kho cov calcium thiab phosphate tam sim no hauv cov hniav hniav.
- Tshuaj txhuam hniav uas tsis muaj tshuaj fluoride, xws li Mustika Ratu Betel Leaf, Siwak-F, thiab Miswak HPA.
Kauj Ruam 3. Ua koj tus kheej tshuaj txhuam hniav
Hloov chaw ntawm yuav cov tshuaj txhuam hniav tom khw, koj tuaj yeem ua koj tus kheej tshuaj txhuam hniav tom tsev. Siv 4 diav ntawm hmoov calcium carbonate. Koj tuaj yeem tau txais cov hmoov no los ntawm kev zom cov tshuaj calcium carbonate, lossis yuav cov hmoov calcium no ntawm khw muag khoom. Ntxiv 2 dia ci ci, 1/2 rau 1 pob ntawm stevia, thiab 1 teaspoon ntsev hiav txwv. Sib tov txhua yam. Tom qab ntawd, ntxiv cov txiv maj phaub roj los ua cov tshuaj txhuam. Thaum nws tuab rau hauv cov tshuaj txhuam, ntxiv ob peb tee ntawm cov roj menthol kom txog thaum nws txias txaus rau koj. Sib tov txhua yam zoo kawg nkaus. Muab koj tus txhuam hniav txhuam rau hauv qhov sib tov no, tom qab ntawd txhuam koj cov hniav.
- Koj tuaj yeem ua pob loj dua. Khaws rau hauv cov thawv kaw thiab tso rau hauv tub yees kom lawv tsis txhob qhuav.
- Yog tias koj xav kom koj cov hniav dawb lossis yog tias koj muaj cov tawv ncauj tawv ncauj ntawm koj cov hniav, ntxiv 2 teaspoons ntawm 3% hydrogen peroxide. Qhov sib tov yuav ua npuas hauv koj lub qhov ncauj thiab tuaj yeem ua rau hnov me ntsis, tab sis koj yuav tsum tsis txhob txhawj vim qhov ntawd zoo ib yam. Hydrogen peroxide yog tshuaj tua kab mob thiab tseem yog tshuaj tua kab mob. Txawm li cas los xij, tsis txhob siv qhov siab tshaj 3% vim tias nws tuaj yeem hlawv thiab ua rau cov pos hniav thiab qhov ncauj.
Txoj Kev 3 ntawm 3: Tswj Kev Noj Haus thiab Khoom Noj
Kauj Ruam 1. Zam txhua hom piam thaj
Kev tshem tawm cov hniav yog cuam tshuam nrog qee yam kev noj haus. Yog tias koj xav rov kho koj cov hniav, zam txhua qhov qab zib. Koj kuj yuav tsum zam tag nrho cov nplej ua kom huv, uas tuaj yeem cuam tshuam rau koj cov hniav zoo li qab zib. Cov kab mob loj tuaj sai dua thaum muaj suab thaj, uas yog lawv cov zaub mov. Txo cov zaub mov ntawm cov kab mob no. Koj yuav tsum zam tag nrho cov khoom noj uas tau ntim thiab ntim, xws li qhob cij, ncuav qab zib, ncuav qab zib, qos yaj ywm kib, thiab crackers.
- Koj yuav tsum tsis txhob haus cov dej qab zib thiab lwm yam dej qab zib. Cov dej qab zib zoo li muaj ntau ntxiv cov piam thaj. Cov dej haus zoo li no tseem muaj acidic thiab tuaj yeem ua rau cov hniav puas.
- Yog tias koj tsis paub meej tias muaj dab tsi hauv zaub mov, nyeem cov ntawv ntim khoom. Yog tias muaj qab zib, muaj fructose pob kws phoov siab (HFCS), piam thaj qab zib, lossis lwm yam qab zib, zam cov khoom ntawd.
- Yog tias koj nyiam cov khoom qab zib, sim hloov koj cov khoom qab zib nrog zib ntab (uas yog tshuaj tua kab mob) thiab stevia, tsob ntoo uas muaj 200 zaug qab zib dua qab zib. Stevia tseem tsis muaj calories.
- Cov khoom qab zib dag zoo li aspartame yog sib txawv ntawm cov piam thaj. Yeej, cov khoom qab zib zoo li no ua rau lub paj hlwb xav tias lawv qab zib.
Kauj Ruam 2. Txwv kev noj qee cov txiv hmab txiv ntoo
Thaum nws los txog rau rov kho koj cov hniav, koj yuav tsum txwv cov citrus uas koj noj. Yog tias koj noj txiv hmab txiv ntoo citrus, yaug koj lub qhov ncauj nrog dej kom txo cov kua qaub.
Qab zib hauv cov txiv hmab txiv ntoo yog lwm hom suab thaj uas cov kab mob tsis nyiam. Txoj kev no, koj tsis tas yuav txwv koj kev noj cov txiv ntoo uas tsis yog citrus, xws li txiv apples, pears, lossis txiv duaj
Kauj Ruam 3. Ua kom cov qaub ncaug ntau ntxiv
Los ntawm kev txhawb lub ntuj tsim cov qaub ncaug, koj kuj tseem pab kho koj cov hniav. Thaum koj noj, zom cov zaub mov kom huv. Kev zom zaub mov txhawb kev tsim cov qaub ncaug. Koj tseem tuaj yeem zom menthol-flavored cov pos hniav tsis muaj piam thaj, lossis noj cov khoom qab zib tsis muaj qab zib, los pab tsim cov qaub ncaug hauv koj lub qhov ncauj.
Cov khoom noj kua qaub kuj zoo li ua rau cov qaub ncaug ntau ntxiv, tab sis cov zaub mov uas muaj kua qaub yuav ua rau cov kua qaub, yog li ceev faj txog cov zaub mov acidic uas koj noj
Kauj Ruam 4. Noj cov tshuaj ntxhia
Muaj ntau hom tshuaj ntxhia uas koj tuaj yeem siv tau. Noj cov multivitamin, tab sis tsuas yog tias nws muaj cov zaub mov xws li calcium thiab magnesium. Txhua hnub ntxiv uas koj noj rau koj cov hniav yuav tsum muaj tsawg kawg 1000 mg ntawm calcium thiab tsawg kawg 3000-4000 mg ntawm magnesium. Ob cov zaub mov no pab ua kom rov zoo nkauj ntawm cov hniav hniav.
- Txiv neej muaj hnub nyoog tshaj 71 xyoos thiab poj niam muaj hnub nyoog tshaj 51 xyoos yuav tsum tau txais yam tsawg 1200 mg hauv ib hnub.
- Cov menyuam yaus xav tau cov ntxhia sib txawv. Tham nrog kws kho mob ua ntej, lossis noj cov menyuam yaus cov tshuaj multivitamin, txhawm rau txiav txim siab qhov tsim nyog txhua hnub.
Kauj Ruam 5. Noj cov zaub mov uas muaj vitamin D
Thaum sim rov kho koj cov hniav, koj yuav tsum ua kom koj tau txais cov vitamin D. Noj cov zaub mov nplua nuj nyob hauv cov vitamin D, xws li ntses, kua mis, mis nyuj, txiv maj phaub mis nyuj, qe, thiab yogurt.
Kauj Ruam 6. Tau txais cov vitamin D hauv lwm txoj kev
Yog tias koj xav tau txais cov vitamin D hauv daim ntawv uas tsis yog khoom noj, koj tuaj yeem noj tshuaj ntxiv lossis tau txais vitamin D los ntawm lub hnub. Cov neeg laus thiab menyuam xav tau yam tsawg kawg 600 IU ntawm cov vitamin D txhua hnub. Saib rau cov tshuaj ntxiv uas muaj cov tshuaj vitamin D no ib zaug. Koj kuj tseem tuaj yeem tau txais cov vitamin D ntxiv los ntawm kev siv sijhawm 10-15 feeb hauv nruab hnub nruab hnub txhua txhua peb hnub, yam tsis muaj tshuaj pleev thaiv hnub. Yog ua tau, nthuav caj npab, ncej puab, thiab nraub qaum.
- Cov neeg laus dua 70 xyoo xav tau 800 IU ntawm vitamin D ib hnub.
- Noj cov vitamin D, calcium, thiab magnesium ua ke, txhawm rau nce koj txoj hauv kev rov kho koj cov hniav.
Kauj Ruam 7. Haus dej kom ntau
Koj yuav tsum haus tsawg kawg 6-8 khob dej nruab nrab txhua hnub, tsis muaj cov zaub mov. Haus dej kom koj muaj dej txaus. Lwm cov dej qab zib tsis muab dej ntxiv nrog rau dej vim tias lawv twb muaj lwm yam tshuaj xws li qab zib, caffeine, lossis protein. Kev haus dej kuj tseem pab tsim cov qaub ncaug, uas pab ua kom rov zoo thiab tiv thaiv cov hniav.
- Koj tsis tas yuav haus dej nrog cov zaub mov hauv nws. Koj tau txais cov zaub mov uas koj xav tau los ntawm zaub mov.
- Cov kais dej kuj muaj cov zaub mov, txawm hais tias tus nqi thiab hom nyob ntawm seb koj nyob qhov twg.
Kauj Ruam 8. Sim txhuam hniav nrog roj
Muab cov roj tso rau hauv koj lub qhov ncauj, tom qab ntawd yaug koj lub qhov ncauj. Ua ib zaug txhua hnub. Muaj ntau qhov kev tshawb fawb me me nrog cov txiv maj phaub roj lossis cov noob hnav uas qhia tias cov haujlwm no tuaj yeem txo cov kab mob plaque thiab ua rau cov pos hniav. Thaum sawv ntxov, muab 1 diav roj noob hnav tso rau hauv koj lub qhov ncauj ua ntej noj mov lossis haus dab tsi. Thaum kaw koj lub qhov ncauj thiab nqa koj lub puab tsaig, yaug nrog cov roj thiab txav nws nruab nrab ntawm koj cov hniav. Thaum qoj ib ce, tseem txav koj lub qhov ncauj zoo li koj tau zom. Ua nws li 15-20 feeb ces muab pov tseg.
- Thaum tshem tawm, txhuam koj cov hniav thiab yaug koj lub qhov ncauj. Koj tseem yuav tsum haus 2-3 khob dej.
- Tsis txhob hnoos hauv caj pas zoo li yaug qhov ncauj.
