Yog tias koj nyuam qhuav tau txhuam koj cov hniav lossis tsuas yog zawm hniav xwb, koj cov hniav yuav mob li ob peb hnub. Qhov mob yuav ploj mus tom qab ob peb hnub, tab sis koj yuav tsum xaiv koj cov zaub mov kom zoo. Cov khoom noj nyuaj, nplaum yuav ua rau koj puas tsuaj thiab tuaj yeem ua rau mob. Nrhiav seb koj tuaj yeem noj nrog cov zawm zawg hauv qab no. Paub txog cov zaub mov twg yuav tsum noj thiab yuav noj lawv li cas yuav ua rau koj hloov tau yooj yim dua rau kev zawm hniav.
Kauj ruam
Ntu 1 ntawm 4: Hloov Koj Cov Khoom Noj
Kauj Ruam 1. Xaiv cov khoom noj muag
Cov zaub mov mos mos uas tsis tas yuav zom yog cov zaub mov zoo rau cov neeg hnav khaub ncaws. Cov khoom noj muag tsis ua rau cov hniav puas thiab kuj tsis ua rau mob hauv cov hniav. Qee cov khoom noj xws li zaub nyoos tseem tuaj yeem noj tau, tab sis nws zoo dua rau lawv ua ntej kom cov zaub mov muag thiab yooj yim tom. Qee cov zaub mov uas yuav tsis ua rau cov hniav rhiab suav nrog:
- cov cheese
- yoghurt
- kua zaub
- nqaij tsis muaj nqaij (nqaij qaib, qaib ntxhw, nqaij npua thiab lwm yam)
- nqaij tsis muaj nqaij mos mos (tsis muaj ntses, npaj zaub qhwv)
- nplej zom/noodles
- boiled qos yaj ywm los yog mashed qos yaj ywm
- mov mos
- qe
- taum siav
- qhob cij tsis muaj crust
- mos tortilla
- ncuav qab zib
- khoom qab zib, xws li biscuits thiab muffins
- paj npleg
- txiv applesauce
- txiv tsawb
- kua txiv hmab txiv ntoo nrog mis nyuj (smoothies), mis nyuj khov, lossis milkshakes (milkshakes)
- Jelly
Kauj Ruam 2. Zam cov khoom noj nyuaj
Cov khoom noj nyuaj tuaj yeem ua rau cov hniav puas thiab ua rau mob me me thaum koj cov hlua khi raug tso lossis nruj. Zam txhua yam khoom noj uas nyuaj lossis nyuaj rau zom, tshwj xeeb tshaj yog tom qab teem sijhawm kuaj hniav. Piv txwv ntawm cov khoom noj nyuaj kom zam yog:
- txhua yam txiv ntoo
- granola hmoov
- paj kws (paj kws)
- dej khov
- khob cij
- nyuaj qhob cij (bagels)
- pizza puab
- chips (qos yaj ywm thiab tortillas)
- tawv tortillas (tacos)
- nyoos carrots (tshwj tsis yog txiav me me)
- txiv apples (tshwj tsis yog txiav me me)
- pob kws (pob kws pob kws tuaj yeem noj tau, dab tsi yuav tsum zam yog noj pob kws tawm ntawm cob)
Kauj Ruam 3. Tsis txhob noj cov khoom nplaum
Cov khoom noj nplaum tsis zoo rau kev zawm hniav thiab tuaj yeem ua rau mob yog tias koj zom lawv nrog cov zawm hniav tshiab. Khoom qab zib thiab zom cov pos hniav yog cov khoom noj tsis zoo tshaj plaws thiab yuav tsum zam. Qee cov khoom noj nplaum kom tsis txhob suav nrog:
- txhua yam zom zom
- licorice
- khoom qab zib
- caramel
- khoom qab zib muag
- khoom qab zib
- qhob noom xim kasfes
- cheese
Ntu 2 ntawm 4: Hloov Txoj Kev Koj Noj
Kauj Ruam 1. Txiav cov zaub mov ua me me
Qhov uas feem ntau ua rau cov hniav zawm hniav yog qhov koj noj. Txoj hauv kev koj zom koj cov zaub mov thaum lub sijhawm no tuaj yeem ua rau cov hniav zawv zawg tuaj lossis tawg. Ib txoj hauv kev kom zam qhov no yog txiav cov zaub mov ua tej daim me me. Qhov no tuaj yeem pab koj cov hniav zom tau yooj yim dua.
- Siv rab riam los tshem cov pob kws pob kws los ntawm cob. Pob kws yog mos txaus los noj, tab sis tom nws ncaj tawm ntawm cob yuav ua rau cov hniav puas lossis ua kom puas tsuaj.
- Txiav cov txiv apples ua ntej noj mov. Ib yam li pob kws, tom cov kua ncaj qha los ntawm cov qia tuaj yeem ua rau mob thiab ua kom puas tsuaj.
- Txawm hais tias koj noj cov zaub mov uas muaj kev nyab xeeb rau kev zawm hniav, nco ntsoov tias lawv tseem raug txiav ua tej daim me me. Qhov no yuav txo qhov mob hauv koj cov hniav.
Kauj Ruam 2. zom zaub mov nrog cov hniav tom qab
Cov neeg feem coob tsis tshua mob siab txog cov hniav uas lawv siv rau tom thiab zom, tab sis koj cov hniav tuaj yeem ua rau muaj kev cuam tshuam ntau tom qab muab cov hniav zawm thiab ua rau mob. Kev zom nrog cov hniav tom qab tuaj yeem txo qhov mob hauv cov hniav vim tias cov hniav tom qab zoo li tuab dua thiab haum rau kev zom zaub mov.
- Thaum zom, tsis txhob rhuav cov zaub mov nrog koj cov hniav hauv ntej. Nws yog qhov zoo dua los txiav cov zaub mov ua me me ua ntej koj noj nws.
- Koj tuaj yeem sim muab zaub mov tso rau tom qab ntawm koj lub qhov ncauj. Ceev faj tsis txhob txhaws.
- Yog tias koj ntshai koj yuav tom lub diav, sim khaws cov khoom noj nrog koj txhais tes thiab muab tso rau hauv koj lub qhov ncauj rau koj cov hniav tom qab kom zom.
Kauj Ruam 3. Noj qeeb
Txawm hais tias koj tshaib plab, koj yuav tsum tau noj qeeb, tshwj xeeb tshaj yog tias koj cov hniav tseem mob rau thawj hnub ntawm kev zawm hniav. Kev noj zaub mov nrawm heev ua rau koj tsis nco qab noj dab tsi uas koj yuav tsum ua (tom me me uas tau zom nrog cov hniav tom qab). Koj tseem tuaj yeem yuam kev tom rau hauv cov noob lossis cov pob txha thaum koj noj ceev heev. Yog tias koj zom sai heev, koj cov hniav kuj tseem yuav mob thiab mob. Qhov laj thawj yog, cov pob txha thiab ligaments uas txhawb nqa cov hniav hauv lub qhov ncauj ua rau lub cev tsis muaj zog thaum cov txheej txheem kho hniav.
Haus dej ntau thaum noj mov. Cov dej haus yuav pab koj nqos tau yog tias koj nyuaj zom thiab tuaj yeem ntxuav cov zawm hniav los ntawm cov khoom noj uas khov
Ntu 3 ntawm 4: Tiv Thaiv Qhov Mob
Kauj Ruam 1. Hniav nrog dej ntsev
Koj cov hniav, cov pos hniav, tus nplaig, thiab lub puab tsaig yuav mob li ob peb hnub. Qhov no yog ib txwm muaj thiab tuaj yeem kho tau ntau txoj hauv kev. Txoj hauv kev yooj yim tshaj plaws los daws qhov mob ntawm qhov ncauj mob yog txhawm rau txhuam nrog dej ntsev.
- Sib tov ib diav ntsev nrog ib khob dej sov (kwv yees li 250 ml). Tsis txhob siv dej kub dhau lossis koj tuaj yeem ua rau koj lub qhov ncauj mob.
- Do kom txog thaum ntsev yog yaj tag.
- Qhua nrog cov ntsev ntsev sib tov ntau li ntau tau, tshwj xeeb tshaj yog nyob rau thawj lub lim tiam tom qab kev zawm hniav lossis zawm zawm zawm. Tshem cov kua hauv koj lub qhov ncauj tom qab yaug qhov ncauj.
Kauj Ruam 2. Siv ciab rau ntawm cov xaim
Coob tus neeg hnav cov hniav tau hnov mob ntawm lawv daim di ncauj, tus nplaig, lossis lub puab tsaig los ntawm kev txhuam nrog cov xov hlau ntse. Cov xov hlau uas ntev dhau kuj feem ntau hno lub qhov ncauj. Ob qho no yog qhov ib txwm muaj thiab tuaj yeem kho tau los ntawm kev siv cov tshuaj txhuam hniav rau cov xaim mob. Waxes muaj txiaj ntsig zoo thaum koj lub qhov ncauj yuav tsum hloov pauv mus rau yam khoom txawv teb chaws hauv koj lub qhov ncauj lossis raws li kev daws teeb meem ib ntus ua ntej koj mus ntsib kws kho hniav. Yog tias koj cov hniav zawm hniav lossis txhawm rau qhov ncauj, nws zoo tshaj yog tias koj mus ntsib kws kho hniav sai li sai tau kom kho tau lawv.
- Tsuas yog siv cov tshuaj txhuam hniav ntawm koj cov zaws. Nug koj tus kws kho hniav kom tswmciab nqa tsev los yog mus ntsib koj lub chaw muag tshuaj ze tshaj.
- Yog tias cov plaub hau txhuam hniav tawm tuaj thaum thov, nug koj tus kws kho hniav kom sov qee qhov gutta-percha txhawm rau siv rau kev zawm hniav. Cov khoom siv no yuav txias tom qab li 40 vib nas this thiab yuav siv sijhawm ntev dua li siv cov tshuaj txhuam hniav.
Kauj Ruam 3. Noj tshuaj
Yog tias koj hnov mob tom qab siv cov zawm hniav lossis tom qab zawm zawm zawm, koj yuav tau noj tshuaj. Cov tshuaj yuav tom khw uas muaj acetaminophen lossis ibuprofen tuaj yeem daws qhov mob, suav nrog mob hniav.
Yog tias koj tab tom muab tshuaj rau menyuam yaus lossis tub ntxhais hluas, zam kev muab tshuaj uas muaj tshuaj aspirin txhawm rau zam kev pheej hmoo ntawm kev cog lus Reye's syndrome. Reye's syndrome yog qhov ua rau tuag taus cuam tshuam nrog kev siv tshuaj aspirin rau menyuam yaus lossis tub ntxhais hluas
Ntu 4 ntawm 4: Saib Xyuas Cov Hniav
Kauj Ruam 1. Siv cov hlua txhuam hniav tas li
Kev zawm hniav ua kom huv ntawm koj cov hniav nyuaj dua, tab sis qhov no yog qhov yuav tsum yog koj hnav cov zaws. Cov zaub mov tuaj yeem nyob nruab nrab ntawm cov hniav thiab ib ncig ntawm cov xov hlau, uas tuaj yeem ua rau tsis xis nyob thiab kis kab mob. Muaj ntau cov khoom siv tshuaj txhuam hniav uas tus kws kho hniav tuaj yeem siv tau yooj yim dua.
- Siv cov txhuam hniav hauv qab cov zawm zawm hniav, tom qab ntawd muab cov zawm zawm ntawm koj cov hniav hla saum cov zawm hniav.
- Ua kom zoo li tus C thaum siv hlua los txhawm rau tshem tawm cov khoom khib nyiab.
Kauj Ruam 2. Txhuam koj cov hniav tom qab noj mov tas
Kev txhuam koj cov hniav yog qhov tseem ceeb tshwj xeeb yog tias koj hnav cov zawm hniav, tshwj xeeb tshaj yog thaum muab cov zawm hniav tshiab los lossis zawm. Txhuam koj cov hniav tom qab noj mov thiab ua ntej yuav mus pw yuav tshem cov zaub mov seem uas tuaj yeem ua rau mob hauv koj cov hniav thiab cov pos hniav.
- Siv tus txhuam hniav nrog txhuam txhuam kom tsis txhob ua mob rau cov hniav thiab cov pos hniav.
- Sim siv tus txhuam hniav sab hauv los ntxuav qhov khoob ntawm cov xov hlau thiab cov kev txhawb nqa.
- Txhuam ntawm tus nplaig kom paub tseeb tias cov hniav huv huv ntawm cov khoom khib nyiab. Siv txoj kev nqes nqes nqes los rau ntawm cov hniav sab saud thiab txav mus rau ntawm cov hniav qis.
- Tsis txhob maj. Siv sijhawm li ob txog peb feeb txhua zaus koj txhuam kom paub tseeb tias koj tau ntxuav txhua sab ntawm txhua tus hniav.
- Tej zaum koj tseem xav tau txhuam thiab yaug koj lub qhov ncauj ntau zaus. Tam sim no, cov quav hniav ntawm cov hniav tuaj yeem kis thoob qhov dav (cov hniav thiab zaws).
Kauj Ruam 3. Siv cov roj hmab raws li qhia
Roj hmab feem ntau pom zoo los kho cov hniav tsis zoo. Kev zawm hniav yuav ncaj koj cov hniav, tab sis yog tias koj cov hniav tsis raug cai koj tus kws kho hniav yuav pom zoo kom siv tshuaj txhuam hniav rau koj. Cov roj hmab tau hnav los ntawm kev txuas ob qho kawg mus rau nqes ntawm ob qhov kev txhawb nqa sib npaug (feem ntau yog ib qho ntawm sab xub ntiag thiab ib qho nyob tom qab, txij saum toj mus rau hauv qab ntawm txhua sab).
- Roj hmab yuav tsum siv 24 teev hauv ib hnub, xya hnub hauv ib lub lis piam, kom txog thaum kws kho hniav hais tias koj tsis xav tau nws ntxiv lawm.
- Nws tau pom zoo tias koj yuav tsum hnav cov roj hmab txuas ntxiv, suav nrog thaum pw tsaug zog, thiab tsuas yog tshem nws thaum noj mov thiab txhuam koj cov hniav.
- Txawm hais tias koj tab tom xav txog tsis hnav roj hmab ob peb hnub tom qab koj cov zawm hniav raug kaw, nws yog lub tswv yim zoo ua raws koj tus kws kho hniav cov lus qhia tshwj xeeb.
Kauj Ruam 4. Ua raws koj lub sijhawm tshuaj xyuas
Koj tus kws kho hniav yuav teem sijhawm kuaj mob ib hlis ib zaug txhawm rau txhawm rau txhawm rau txhaws. Ua raws li koj tus kws kho hniav lub sijhawm yog ib qho tseem ceeb kom ntseeg tau tias koj cov zaws hniav ua haujlwm tau zoo. Kev ncua sijhawm koj lub sijhawm nruj yuav ntev dua lub sijhawm koj xav tau cov zawm hniav. Nws kuj tseem pom zoo kom koj mus ntsib kws kho hniav txhua rau rau lub hlis kom ntseeg tau tias koj cov hniav zoo thiab muaj zog.
Lub tswv yim
- Zaub mov mos muag nrog koj cov hniav tom hauv ntej lossis nraub qaum.
- Siv daim di ncauj thaum koj mus ntsib kws kho hniav. Daim di ncauj yuav tiv thaiv koj daim di ncauj kom qhuav thiab tawg tom qab kuaj mob.
- Tsis txhob noj zaub mov uas koj tus kws kho hniav hais tias koj yuav tsum zam. Cov kws kho hniav paub dab tsi yog qhov zoo rau kev zawm hniav. Los ntawm kev ua raws kws kho hniav cov lus qhia, koj cov zaws yuav tsis tawg thiab koj yuav tsis tau hnav lawv ntev dua li qhov lawv yuav tsum tau.
- Yog tias koj hnov mob, tsis txhob ua qhov mob hnyav dua. Kov koj cov hniav, cov pos hniav, thiab kev zawm hniav tuaj yeem ua rau qhov mob hnyav tuaj.
- Tsis txhob noj ib yam dab tsi ntxiv yog tias koj pib mob.
- Tsis txhob haus dej cawv. Cov dej haus fizzy muaj ntau cov kua qaub thiab qab zib uas tuaj yeem zom koj cov hniav thiab cov khoom siv kho hniav thiab tuaj yeem ua rau cov pob dawb. Haus dej qab zib ntau dhau kuj tuaj yeem ua rau kab noj hniav.
- Sim ua kom cov hniav qis thiab sab sauv tsis txhob kov ib leeg, vim qhov no tuaj yeem ua rau mob.
- Yog tias koj cov hniav raug mob tab sis koj xav tias tshaib plab, haus dej haus los yog mis nyuj txias. Cov dej txias ntawm cov dej haus yuav pab daws qhov mob thiab qhov smoothie yuav puv koj lub plab.
- Zom zaub mov rau ntawm lub qhov ncauj uas tsis mob.
- Tsis txhob cuam tshuam nrog koj cov zauv. Yog tias cov zawm hniav puas lawm, koj cov zawm hniav yuav nyob ntev dua.
Ceeb toom
- Tsis txhob ua si nrog zawm hniav. Txawm hais tias kev zawm hniav zoo li muaj zog, lawv tawg yooj yim. Kho hniav zawm hniav puas yog kim thiab yuav ua rau koj kho mob ntev.
- Koj cov zawm hniav yog cov cuab yeej siv tau yooj yim thiab puas yooj yim los ntawm cov khoom noj nyuaj xws li tawv tortillas, txiv apples, thiab cov qhob cij nyuaj thiab cov khoom noj nplaum. Cov khoom noj no tuaj yeem ua rau cov hlua xoob thiab txawm tias poob. Tsis txhob zom lwm yam uas tsis yog khoom noj uas tuaj yeem khoov cov hlau thiab ua rau tsis xis nyob.
