Lub ntsej muag ci thiab noj qab nyob zoo tuaj yeem ua rau tus neeg muaj kev ntseeg tus kheej. Ib qho ntxiv, lub qhov ncauj huv tuaj yeem khaws ntau yam kab mob thiab kab mob kom deb. Ntawm cov kauj ruam tseem ceeb tshaj plaws hauv kev tu lub qhov ncauj tsis tu ncua yog txhuam thiab siv hlua, nrog rau kev kho ntuj kom ua rau koj luag ntxhi zoo nkauj dua. Kab lus no tham txog ntau txoj hauv kev los ua kom cov hniav dawb.
Kauj ruam
Txoj Kev 1 ntawm 4: Ua Ntawv Thov Kev Kho Hniav
Kauj Ruam 1. Xaiv cov tshuaj txhuam hniav kom raug
Tshuaj txhuam hniav yog qhov tseem ceeb hauv kev saib xyuas kev noj qab haus huv hauv qhov ncauj vim nws tuaj yeem pab tshem tawm cov khib nyiab zaub mov thiab cov quav hniav ntawm cov hniav thiab cov pos hniav. Cov tshuaj txhuam hniav tuaj ntau yam, xws li gel, muab tshuaj txhuam, lossis hmoov. Txawm hais tias cov khoom xyaw yooj yim zoo sib xws, muaj ntau hom tshuaj txhuam hniav uas tau tsim raws li qhov xav tau ntawm txhua tus neeg.
- Fluoride yog cov ntxhia uas tshwm sim ib txwm nyob hauv dej. Tshuaj txhuam hniav nrog tshuaj fluoride pab tiv thaiv hniav lwj los ntawm kev ntxiv cov hniav txha hniav laus thiab tua cov kab mob uas ua rau kab noj hniav. Tshuaj txhuam hniav uas muaj cov tshuaj fluoride kuj tau pom zoo rau cov menyuam yaus thiab cov menyuam yaus. Cov menyuam hnub nyoog qis dua peb xyoos raug qhia kom txhuam lawv cov hniav nrog tshuaj txhuam hniav loj npaum li cov nplej. Cov menyuam hnub nyoog peb txog rau rau xyoo yuav tsum txhuam lawv cov hniav nrog cov tshuaj txhuam hniav muaj cov tshuaj fluoride.
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Cov tshuaj txhuam hniav dawb feem ntau muaj cov tshuaj txhuam me me hauv cov tshuaj sib xyaw xws li magnesium carbonate, hydrated aluminium oxide thiab calcium carbonate. Cov khoom xyaw no pab tshem tawm cov tawv nqaij ntawm cov hniav uas ua rau xim daj. Cov tshuaj txhuam hniav dawb feem ntau kuj muaj ib feem me me ntawm hydrogen peroxide, uas yog cov tshuaj dawb los pab tshem tawm cov xim.
Cov tshuaj txhuam hniav dawb uas muaj hydrogen peroxide tuaj yeem ua rau muaj kev nkag siab, tab sis koj tuaj yeem hloov pauv ntawm cov tshuaj dawb thiab cov tshuaj txhuam hniav nkag tau yooj yim txhua hnub
- Cov tshuaj txhuam hniav uas txo qhov rhiab heev yog qhov kev xaiv zoo tshaj rau cov neeg uas muaj cov hniav thiab cov pos hniav. Hom tshuaj txhuam hniav no muaj cov sib xyaw xws li potassium nitrate thiab potassium citrate nrog rau qhov ua kom txo qis kom nkag siab.
- Cov tib neeg uas rhiab heev rau cov tshuaj fluoride tuaj yeem siv cov tshuaj txhuam hniav xws li xylitol, tshuaj ntsuab ntsuab, tshuaj ntsuab tshuaj ntsuab, txiv qaub kua txiv, citric acid, zinc citrate, thiab ci dej qab zib uas tseem ua rau kom huv thiab ntxuav hniav huv si.
Kauj Ruam 2. Xaiv tus txhuam hniav kom raug
Ob txhais tes thiab txhuam hniav txhuam hluav taws xob tuaj yeem ntxuav cov hniav zoo. Cov tib neeg uas muaj teeb meem siv txhuam txhuam phau ntawv pom cov txhuam hniav hluav taws xob siv tau yooj yim dua. Koj tus kws kho hniav tuaj yeem pab txiav txim siab seb hom txhuam txhuam twg zoo tshaj qhov koj xav tau.
Cov txhuam hniav mos mos yog qhov kev xaiv zoo tshaj plaws rau cov hniav thiab cov pos hniav
Kauj Ruam 3. Khaws koj tus txhuam hniav kom huv
Nco ntsoov tias koj hloov koj cov txhuam hniav txhua peb rau plaub lub hlis Tsis txhob khaws koj cov txhuam hniav nyob hauv qhov chaw kaw vim tias dhau sijhawm cov kab mob sib sau ua ke ntawm cov plaub hau, ua rau cov quav hniav, txha hniav laus, thiab kis kab mob hauv qhov ncauj.
- Tsis txhob muab txhuam txhuam nrog lwm tus neeg. Siv tib tus txhuam hniav nrog lwm tus neeg tuaj yeem kis cov kab mob thiab kab mob ua rau koj lub qhov ncauj.
- Ntxuav koj cov txhuam hniav ua ntej thiab tom qab siv los tiv thaiv cov kab mob los ntawm cov plaub hau.
Kauj Ruam 4. Txhuam koj cov hniav ib hnub ob zaug
Txhuam koj cov hniav yog ib feem tseem ceeb ntawm koj kev tu cev huv si. Kom muaj cov hniav thiab lub qhov ncauj noj qab nyob zoo, cov kws tshaj lij pom zoo txhuam ob zaug ib hnub rau ob feeb nrog txhuam txhuam mos mos. Nov yog cov txheej txheem txhuam kom raug:
- Muab tus txhuam hniav tso rau ntawm lub kaum sab xis 45-degree los ntawm cov pos hniav.
- Tsiv txhuam rov qab thiab maj mam maj mam, luv luv hniav. Txhuam cov hniav sab hauv thiab sab hauv, nrog rau cov pos hniav.
- Ntxuav sab hauv ntawm cov hniav hauv ntej. Quav tus txhuam ntsug thiab txav tus txhuam nce thiab nqis.
- Txhuam koj tus nplaig kom tshem cov kab mob thiab ua rau koj ua tsis taus pa.
Kauj Ruam 5. Xaiv txoj hlua txhuam hniav kom raug
Sib nrug los ntawm kev txhuam koj cov hniav, kev siv hlua yog ib qho tseem ceeb tshaj plaws hauv koj li kev kho hniav niaj hnub. Cov khoom siv hluav taws xob kho hniav yog ua los ntawm cov nylon hluavtaws lossis cov hlua yas yas. Txhawm rau ua qhov kev nyiam niaj hnub no ntau dua, cov xov paj feem ntau muaj zog ntxiv nrog cov txuj lom xws li kua txob lossis txiv qaub, cov khoom qab zib dag thiab cawv cawv, xws li xylitol thiab mannitol. Txawm li cas los xij, koj yuav tsum nco ntsoov tias tsis muaj qhov sib txawv ntawm qhov ua tau zoo ntawm siv quav ciab thiab tsis siv tshuaj txhuam hniav.
- Cov kab xaim hluavtaws tseem muaj nyob hauv online thiab hauv qee lub tsev muag tshuaj rau cov tib neeg uas zam cov khoom qab zib dag, yas lossis cov tshuaj txhuam hniav fluoride, tab sis lawv kim dua li cov hniav txhuam hniav tas li. Hniav hniav thiab nws ntim yog tswj hwm los ntawm Lub Chaw Saib Xyuas Khoom Noj thiab Tshuaj (BPOM).
- Tsis txhob siv cov hlua los yog lwm cov fibers los ntxuav ntawm cov hniav vim lawv tuaj yeem ua rau cov hniav thiab cov pos hniav puas. Tsuas yog cov hlua dig hniav pom zoo los ntawm Ministry of Health tau sim rau kev nyab xeeb thiab ua haujlwm tau zoo.
Kauj Ruam 6. Siv cov hlua txhuam hniav tas li
Siv cov txhuam hniav ib hnub ib zaug tuaj yeem pab tshem cov quav hniav ntawm cov hniav uas tsis tuaj yeem ncav tau los ntawm cov txhuam hniav vim cov quav hniav uas tsis tau tshem tawm tam sim ntawd yuav ua rau tawv nqaij thiab ua rau muaj cov pos hniav. Nco ntsoov tias kev siv hlua hlua rau thawj zaug yuav tsis xis nyob, tab sis tsis mob ib yam. Yog tias koj siv nws hnyav dhau, cov nqaij ntawm cov hniav yuav puas. Los ntawm kev mob siab rau txhuam thiab siv cov hlua txhua hnub, qhov tsis xis nyob yuav ploj mus hauv ib lub lis piam lossis ob. Yog tias qhov mob tseem nyob, tham nrog koj tus kws kho hniav. Cov kauj ruam rau kev siv cov hlua dig hniav kom raug yog:
- Txiav li 50 cm ntawm cov hniav hniav thiab ntswj nws puag ncig koj tus ntiv tes nruab nrab kom txog thaum uas tshuav me ntsis. Twist cov xov ntxiv ntawm tus ntiv tes nruab nrab ntawm lwm qhov tes. Tus ntiv tes thib ob no yuav ntswj cov xov uas tau siv qias neeg.
- Tuav txoj hlua nruj ntawm koj tus ntiv tes xoo thiab tus ntiv tes xoo.
- Qhia cov hlua ntawm koj cov hniav hauv qhov maj mam txhuam. Tsis txhob txhuam cov hlua rau cov pos hniav.
- Thaum cov hlua txuas mus txog ntawm cov pos hniav, khoov nws mus rau hauv daim duab C ntawm ib tus hniav. Maj mam txhuam hauv qhov chaw nruab nrab ntawm cov hniav thiab cov pos hniav.
- Tuav cov hlua hniav ruaj khov tiv thaiv cov hniav. Maj mam txhuam ob sab ntawm cov hniav los ntawm kev txav cov ntsia hlau kom deb ntawm cov pos hniav hauv kev nce thiab nqis. Rov ua qhov txheej txheem no ntawm txhua tus hniav. Tsis txhob hnov qab tus hniav tom kawg. Thaum ua tiav, muab pov tseg cov xov paj uas siv lawm. Kev siv cov hlua hluav taws xob tsis zoo thiab tuaj yeem kis kab mob rau hauv lub qhov ncauj.
- Cov menyuam yuav tsum pib siv cov hlua thaum lawv muaj ob lossis ntau tus hniav. Txawm li cas los xij, txij li menyuam yaus hnub nyoog qis dua 10 lossis 11 xyoos tsis tuaj yeem siv cov hlua hniav kom raug, lawv yuav tsum tau saib xyuas los ntawm tus neeg laus.
Kauj Ruam 7. Siv tshuaj yaug qhov ncauj
Ib yam li tshuaj txhuam hniav, muaj ntau hom tshuaj yaug qhov ncauj uas pab tswj kev noj qab haus huv hauv qhov ncauj. Cov tshuaj yaug qhov ncauj tom lub khw tuaj yeem pab ua pa kom huv, ntxiv cov hniav txha hniav laus, txo cov quav hniav ua ntej txhuam lossis tua cov kab mob uas ua rau cov pos hniav.
- Txog kev saib xyuas qhov ncauj txhua hnub, yaug nrog 30 ml ntawm qhov ncauj tom qab txhuam thiab noj mov rau ob mus rau peb feeb, tom qab ntawd nws tawm. Nug koj tus kws kho hniav lossis kws tshaj lij fab kev noj qab haus huv kom tau txais kev pom zoo rau cov tshuaj yaug qhov ncauj uas haum rau koj xav tau. Qee qhov xwm txheej, koj tus kws kho hniav tuaj yeem sau tshuaj fluoride lossis tshuaj yaug qhov ncauj kom zoo.
- Ib khob dej sov so kom sov yog lub qhov ncauj huv hauv tsev uas tua cov kab mob thiab tshem tawm cov khib nyiab zaub mov rau cov neeg uas muaj cov hniav thiab cov pos hniav.
- Yog tias koj yuav tsum tsis txhob haus cawv, nyeem cov ntawv ntim khoom kom zoo zoo li ntau lub khw muag tshuaj tom lub qhov ncauj muaj cov cawv ntau ua cov khoom tseem ceeb.
- Thaum yuav tshuaj yaug qhov ncauj los ntawm lub khw, kos cov npe khoom kom tsis txhob muaj sodium lauryl sulfate (SLS). SLS yog ib qho xab npum ntxhua khaub ncaws uas tuaj yeem ua rau hnov mob thiab ua paug ntawm qhov ncauj. Nws yog qhov zoo dua los xaiv cov tshuaj yaug qhov ncauj nrog lub ntuj emulsifier xws li roj zaub, sodium bicarbonate (ci dej qab zib), lossis sodium chloride (ntsev). Cov nroj tsuag rho tawm xws li kua txob, sage, cinnamon, thiab txiv qaub kuj pab ua pa tsw qab.
Kauj Ruam 8. Sim siv cov dej tuaj tos
Cov dej tuaj yeem yog ntxuav kom huv rau lub qhov ncauj, pab tshem tawm cov khib nyiab zaub mov los ntawm qhov chaw thiab nruab nrab ntawm cov hniav thiab cov pos hniav. Cov cuab yeej no zoo thiab noj qab haus huv los ntxuav lub qhov ncauj tom qab noj mov.
Kauj Ruam 9. Nug koj tus kws kho hniav kom paub ntau ntxiv txog lwm yam cuab yeej tu
Cov kws kho hniav thiab cov kws paub txog kev noj qab haus huv tuaj yeem hais qhia lwm cov tshuaj ntxuav kom ua tiav koj txoj kev saib xyuas niaj hnub, xws li:
- Cov tshuaj ntxhua khaub ncaws ua haujlwm zoo dua siv cov xov paj rau cov neeg uas muaj qhov dav dav ntawm cov hniav. Cov cuab yeej no zoo li txhuam me me lossis dav, peb tog txhuam hniav. Cov tshuaj ntxuav tes no tseem ua haujlwm zoo rau cov tib neeg uas hnav cov hniav lossis cov hniav tsis tiav, nrog rau cov neeg uas tau phais phais. Koj tuaj yeem nrhiav cov cuab yeej no hauv cov khw muag khoom noj thiab chaw muag tshuaj.
- Tus pas dej hauv qhov ncauj yog cov cuab yeej siv hluav taws xob uas tso dej rau hauv cov kwj dej tsis tu ncua los yog vibrates kom txau cov zaub mov khib nyiab thiab cov khib nyiab hauv hnab tshos nruab nrab ntawm cov hniav lossis tom qab txhuam hniav. Cov cuab yeej no tseem siv kom tau txais cov tshuaj mus rau thaj chaw nyuaj. Piv txwv li, cov tshuaj yaug qhov ncauj tuaj yeem txau rau hauv lub hnab ntim cov pos hniav nrog lub qhov ncauj tso dej.
- Ib qho khoom siv sab hauv nruab nrab yog rab roj hmab hloov pauv tau uas tau siv los ntxuav ntawm cov hniav thiab thaj chaw hauv qab cov pos hniav. Cov quav hniav thiab cov khib nyiab zaub mov tuaj yeem tshem tawm tau los ntawm kev khiav tus pas raws cov pos hniav.
Kauj Ruam 10. Ntxuav koj lub qhov ncauj nrog dej
Ntxuav koj lub qhov ncauj nrog dej tom qab noj mov lossis haus dej haus cawv muaj caffeinated yuav pab tshem tawm cov zaub mov seem lossis cov khoom seem ntawm koj cov hniav los pab tiv thaiv kom txhob muaj kab thiab hniav lwj. Txoj hauv kev no muaj txiaj ntsig tshwj xeeb tshaj yog tias koj tsis nyob hauv tsev thiab tsis muaj lub sijhawm los txhuam lossis siv hlua tom qab noj mov. Kev haus dej txhua hnub thiab ntxuav koj lub qhov ncauj nrog dej huv tom qab noj mov yog txoj hauv kev tsis txaus ntseeg tshaj plaws ntawm kev saib xyuas kev noj qab haus huv hauv qhov ncauj.
Tsis txhob txhuam koj cov hniav tom qab noj cov zaub mov uas muaj acid uas tuaj yeem ua rau cov hniav txhav. Koj yuav tsum yaug koj lub qhov ncauj nrog dej tom qab noj zaub mov qaub
Kauj Ruam 11. Tsis txhob haus luam yeeb
Kev haus luam yeeb thiab zom cov luam yeeb yog teeb meem loj heev rau kev noj qab haus huv hauv qhov ncauj vim tias lawv tuaj yeem ua rau cov hniav tsis huv, kab mob ntawm cov pos hniav, mob qog noj ntshav, rov qab qeeb tom qab tshem tawm hniav lossis phais, txo qhov hnov tsw, hnov tsw, thiab ua pa tsw phem. Kev txiav luam yeeb yog tib txoj kev los txo txoj kev pheej hmoo ntawm teeb meem kev noj qab haus huv.
Nrog koj tus kws kho mob tham nrog txoj kev kho mob uas tuaj yeem pab koj txiav luam yeeb
Txoj Kev 2 ntawm 4: Siv Tshuaj Ntsuab thiab Tshuaj Kho Tsev
Kauj Ruam 1. Diav tus txhuam hniav hauv dej hiav txwv ntsev tov
Tsis txhob siv tshuaj txhuam hniav, muab koj txhuam txhuam txhuam hauv dej hiav txwv ntsev sib tov rau 3-5 feeb. Kev sib tov brine yog ua los ntawm kev sib tov ntsev ntsev hauv 30 ml dej, txhuam koj cov hniav nrog cov tshuaj. Ntsev ib ntus txhim kho pH sib npaug ntawm lub qhov ncauj, tig nws mus rau hauv ib puag ncig alkaline uas cov kab mob thiab cov kab mob tsis tuaj yeem muaj sia nyob.
Qhuav nrog dej ntsev tom qab noj mov tuaj yeem pab ua kom lub qhov ncauj thiab caj pas huv si thiab so thiab kho qhov ncauj mob
Kauj Ruam 2. Sim rub cov roj
Kev rub roj yog Aryuvedic txoj kev siv tshuaj uas qhov kev coj ua yog yaug nrog cov roj kom tshem tau cov kab mob phem thiab cov kab mob los ntawm lub qhov ncauj. Cov roj zaub muaj cov lipid uas nqus tau cov co toxins thiab rub tawm ntawm cov qaub ncaug, thiab tiv thaiv kab noj hniav ua rau cov kab mob tsis txhob lo rau ntawm cov hniav.
- Qhuav nrog ib diav roj rau ib feeb. Yog tias koj tuaj yeem ua tau, sim txhuam qhov ncauj ntev dua, li 15 txog 20 feeb. Txhawm rau kom cov roj nqus tau thiab tshem tawm cov kab mob ntau li ntau tau, yaug qhov ncauj ntawm lub plab.
- Ncuav cov roj thiab ntxuav koj lub qhov ncauj kom zoo, nyiam dua nrog dej sov.
- Muas txias txias roj organic. Roj uas tuaj yeem siv rau gargling suav nrog cov noob hnav thiab roj txiv roj. Txiv maj phaub roj yog qhov kev xaiv nyiam tshaj plaws vim tias nws saj zoo li nws cov ntsiab lus siab ntawm cov tshuaj tiv thaiv kab mob thiab cov vitamins, xws li vitamin E.
Kauj Ruam 3. Siv cov txiv pos nphuab
Cov malic acid hauv txiv pos nphuab yog lub ntuj emulsifier uas pab tshem tawm cov xim thiab cov quav hniav ntawm cov hniav. Txhawm rau ua kom cov tshuaj txhuam hniav dawb, mash ob rau peb lub txiv pos nphuab hauv lub tais thiab ntxiv ib diav ntawm ci dej qab zib. Ntxuav koj cov hniav nrog txiv pos nphuab ntau zaus hauv ib lub lis piam.
Txij li thaum malic acid thiab citric acid hauv txiv pos nphuab tuaj yeem ua rau cov hniav txha hniav laus, siv txoj hauv kev no ua ke nrog tshuaj txhuam hniav fluoride
Kauj Ruam 4. Ua cov ncuav ci ci
Cov dej qab zib ci ci pab kom cov hniav dawb thiab txhim kho kev noj qab haus huv hauv qhov ncauj. Ua ib qho tshuaj txhuam los ntawm sib tov ib teaspoon ntawm ci dej qab zib nrog ob teaspoons dej. Txhuam koj cov hniav nrog cov tshuaj txhuam no ntau zaus hauv ib lub lis piam.
Cov dej qab zib kuj tseem tuaj yeem siv ua tshuaj yaug qhov ncauj tom qab noj mov los ntawm kev yaj ib diav ntawm ci dej qab zib hauv ib khob dej thiab tom qab ntawd siv nws los yaug rau ob mus rau peb feeb
Kauj Ruam 5. Sim kua txiv hmab txiv ntoo cider kua txiv kom tshem tau cov hniav tawm ntawm koj cov hniav
Kua cider vinegar yog cov khoom siv ntau lub hom phiaj uas ib txwm ua rau cov hniav dawb. Txawm hais tias qhov txiaj ntsig tsis yog tam sim, kua kua cider vinegar siv ua ke nrog ci dej qab zib tuaj yeem pab tshem tawm cov xim ntawm cov hniav thiab ua kom cov hniav dawb.
- Txhawm rau ua kom cov tshuaj txhuam hniav dawb, sib tov ob lub teaspoons ntawm kua txiv hmab txiv ntoo cider vinegar nrog ib diav ntawm ci dej qab zib, tuaj yeem siv ob peb zaug hauv ib lub lis piam.
- Kua cider vinegar kuj tseem tuaj yeem siv ua tshuaj yaug qhov ncauj nrog rau koj kev saib xyuas lub qhov ncauj txhua hnub.
Kauj Ruam 6. Sib ntaus cov quav hniav nrog cov txiv maj phaub roj thiab cov nplooj menthol
Txiv maj phaub roj yog lub ntuj emulsifier uas pab ntxuav cov hniav, txo qis thiab tiv thaiv cov quav hniav thiab cov kab mob uas ua rau kab noj hniav. Sib tov ob peb nplooj ntawm menthol (txog 1-2 grams) nrog ob rau peb diav ntawm txiv maj phaub roj los siv ua cov tshuaj dawb los yog tshuaj yaug qhov ncauj. Menthol nplooj pab ua pa kom huv thoob plaws ib hnub.
Txiv maj phaub roj tuaj yeem siv tau txhua hnub vim tias nws maj mam thiab tsis txhuam. Tsis tas li ntawd, txiv maj phaub roj kuj tseem muaj kev nyab xeeb rau cov neeg uas muaj cov hniav thiab cov pos hniav
Kauj Ruam 7. Sim hydrogen peroxide
Muaj ntau cov tshuaj yaug qhov ncauj thiab tshuaj txhuam hniav muaj qhov sib xyaw ntawm 1.5% hydrogen peroxide uas yog cov tshuaj dawb nrog cov tshuaj lom nyob ze rau cov dej. Cov sib xyaw no tuaj yeem pab cov hniav dawb. Hydrogen peroxide kuj tseem pab tua cov kab mob, tshem tawm cov khib nyiab zaub mov, thiab muaj txiaj ntsig zoo rau kev tiv thaiv kab mob gingivitis.
Vim tias muaj qee cov kev mob tshwm sim uas tuaj yeem tshwm sim los ntawm kev siv ntev, nug koj tus kws kho mob rau cov lus qhia kom raug rau kev siv raws li koj xav tau
Kauj Ruam 8. Chew cov pos hniav
Cov kev tshawb fawb pom tias zom cov pos hniav tsis muaj piam thaj rau 20 feeb ib hnub tom qab noj mov tuaj yeem pab tiv thaiv hniav lwj. Kev zom cov pos hniav ua rau cov qaub ncaug ntau dua uas tshem tawm cov khib nyiab zaub mov, ua kom cov kua qaub tsim los ntawm cov kab mob, ntxiv dag zog rau cov hniav txha hniav laus, thiab muab cov tshuaj tua kab mob hauv lub qhov ncauj.
- Kev zom cov pos hniav uas muaj suab thaj kuj ua rau cov qaub ncaug ntau ntxiv tab sis tuaj yeem ua rau cov kab mob plaque, yog li cov pos hniav qab zib yuav tsum zam.
- Tsis txhob siv cov pos hniav los hloov kev tu koj cov hniav nrog txhuam hniav thiab cov xov hniav vim tias ob yam cuab yeej no yog txoj hauv kev tseem ceeb tshaj plaws los saib xyuas koj lub qhov ncauj noj qab haus huv.
Txoj Kev 3 ntawm 4: Hloov Koj Cov Khoom Noj
Kauj Ruam 1. Noj zaub nyoos thiab txiv hmab txiv ntoo ntau dua
Cov khoom noj nyoos zom zaws muaj cov fiber uas pab ua kom cov qaub ncaug ntau ntxiv hauv lub qhov ncauj, tshem tawm cov piam thaj ntau thiab tshuaj uas tuaj yeem ua rau cov hniav lwj. Kwv yees li 20 feeb tom qab koj noj qee yam, qaub ncaug pib txo qhov cuam tshuam ntawm cov kua qaub thiab cov enzymes uas tawm tsam cov hniav. Ib qho ntxiv, cov qaub ncaug muaj cov ntxhia ntawm calcium thiab phosphate uas tseem tuaj yeem rov ua cov zaub mov rau thaj tsam ntawm cov hniav uas tau poob cov zaub mov no vim cov kab mob ua rau cov kua qaub.
- Zam cov khoom qab zib, zom, thiab nplaum. Hloov chaw, noj cov zaub nyoos, tshiab, thiab zom zaub thiab txiv hmab txiv ntoo los pab ntxuav koj cov hniav. Dib, carrots, zaub paj, celery, thiab taum nyoos yog cov zaub mov xaiv zoo tshaj plaws rau kev saib xyuas tu cev huv si.
- Txwv kev noj cov txiv hmab txiv ntoo uas muaj citric acid, xws li txiv kab ntxwv, txiv qaub, txiv hmab txiv ntoo, thiab txiv lws suav. Ntau dhau citric acid tuaj yeem ua rau txha hniav laus. Txawm li cas los xij, tsis txhob zam nws tshwj tsis yog koj muaj teeb meem zom zaub mov lossis ua xua. Cov txiv hmab txiv ntoo no muaj ntau cov as -ham uas yog qhov tseem ceeb rau kev ua haujlwm ntawm lub cev.
Kauj Ruam 2. Tsis txhob muaj cov fructose pob kws phoov ntau
High-fructose pob kws phoov feem ntau pom muaj hauv cov khoom noj txom ncauj thiab dej haus, thiab yog qhov ua rau cov hniav lwj. Nyeem daim ntawv qhia zaub mov noj ua ntej yuav khoom noj. Tus cwj pwm ntawm kev haus cov dej qab zib tuaj yeem ua rau cov hniav tsis zoo thiab cov txha hniav lwj.
Kauj Ruam 3. Haus dej uas muaj cov tshuaj fluoride ntau
Cov dej haus uas muaj cov tshuaj fluoride pab tshem tawm cov khib nyiab zaub mov thiab cov kab mob, thiab ua kom cov qaub ncaug ntau ntxiv. Tshuaj fluoride kuj tseem pab ntxiv dag zog rau cov hniav txha hniav laus kom tiv thaiv hniav lwj. Dej uas muaj cov tshuaj fluoride muaj txiaj ntsig zoo rau cov neeg uas muaj cov hniav rhiab heev vim nws txo cov kab mob gingivitis.
- Sim haus 250 ml dej txhua ob teev. Kev pom zoo niaj hnub siv rau cov neeg laus nruab nrab yog ob litres dej.
- Yog tias koj haus cov dej caffeinated, haus ib litre dej rau ib khob ntawm caffeine. Kev tsis haus dej ntau tuaj yeem ua rau lub cev qhuav dej.
- Dej uas muaj cov tshuaj fluoride kuj muaj kev nyab xeeb rau ua mis nyuj rau menyuam. Txawm li cas los xij, kis tau thiab muaj cov tshuaj fluoride ntau dhau thaum cev xeeb tub tuaj yeem ua rau mob fluorosis me ntsis, uas ua rau cov hniav txhav tsis muaj zog. Fluorosis tsuas yog tshwm sim hauv cov menyuam mos cov hniav, yog li xav txog lwm txoj hauv kev kom txo koj tus menyuam kom kis tau tus kab mob fluorosis kom txog thaum cov hniav tas mus li pib tawg, xws li nrog cov dej ua kom tawg, tsis muaj tshuaj tua kab, lossis dej huv, nrog rau muab cov zaub mov thiab dej haus nplua nuj. Txij li cov tshuaj fluoride tsis yog cov ntxhia tseem ceeb rau lub cev, koj tsis tas yuav txhawj xeeb txog qhov ua tsis tau.
Kauj Ruam 4. Haus dej tshuaj yej hauv qhov nruab nrab
Cov tshuaj yej ntsuab thiab tshuaj yej dub muaj cov tshuaj tiv thaiv kab mob hu ua polyphenols uas tuaj yeem txo lossis tua cov quav hniav uas ua rau cov kab mob. Qhov no txhais tau tias tshuaj yej tuaj yeem tiv thaiv kev tsim cov kua qaub uas ua rau kab noj hniav thiab txha hniav laus.
- Ib khob dej tshuaj yej kuj tuaj yeem yog cov tshuaj fluoride, nyob ntawm seb hom dej uas koj siv los ua nws li cas.
- Ntxiv mis nyuj rau cov tshuaj yej dub kuj tseem ua rau koj noj cov calcium, ua rau koj cov hniav muaj zog thiab tiv taus cov kab mob ntau dua.
- Nco ntsoov tias kev haus tshuaj yej ntau dhau kuj tseem tuaj yeem ua rau lub qhov txhab thiab qee zaum lub cev qhuav dej, yog li sim txwv koj cov tshuaj yej kom tsawg li ob rau peb khob hauv ib hnub.
Kauj Ruam 5. Noj cov khoom noj uas muaj calcium
Calcium tseem ceeb heev hauv kev tsim cov hniav thiab pob txha noj qab haus huv. Cov txiaj ntsig ntawm calcium yog qhov tseem ceeb dua rau cov menyuam yaus uas nyuam qhuav txhuam hniav thiab cov neeg laus uas nws cov pob txha thiab cov hniav tsis muaj zog. Txoj hauv kev zoo tshaj kom tau txais cov calcium ntau yog los ntawm zaub mov. Ua zaub mov noj hauv cov dej me me kom luv ib ntus kom sai li sai tau kom cov calcium hauv cov zaub mov raug khaws cia. Cov zaub mov uas muaj cov nplua nuj nyob hauv cov calcium muaj xws li:
- Cheeses xws li parmesan, Romano, swiss cheese, dawb cheddar, mozzarella, thiab feta
- Cov rog tsawg lossis rog mis nyuj thiab butter
- Yoghurt tseem yog qhov chaw ntawm probiotics nyob rau hauv daim ntawv ntawm cov kab mob zoo uas pab txhawb kev tiv thaiv kab mob
- Paub
- Molasses los yog cane qab zib ua cov extract
- Cov zaub ntsuab ntsuab xws li zaub ntsuab, zaub xas lav, nplooj turnip, swiss chard
- Almonds, Brazil ceev thiab hazelnuts
Kauj Ruam 6. Noj cov tshuaj calcium
Calcium yog qhov tseem ceeb rau kev tsim cov pob txha thiab cov hniav noj qab haus huv. Ob hom ntawv nyiam tshaj plaws ntawm cov tshuaj calcium yog calcium citrate thiab calcium carbonate. Noj cov tshuaj vitamin D thiab magnesium ntxiv nrog calcium tuaj yeem pab nqus calcium ntau dua. Cov tshuaj Calcium yuav tsum tau noj nyob rau hauv koob tshuaj me me, tsis pub ntau tshaj 500 mg ntawm ib lub sijhawm, hauv cov koob tshuaj cais nrog rau rau rau yim khob dej kom tsis txhob cem quav.
- Tham nrog tus kws kho mob ua ntej muab cov khoom noj muaj txiaj ntsig rau menyuam yaus, suav nrog calcium.
- Calcium citrate tau yooj yim dua nqus thiab zom los ntawm lub cev. Txawm li cas los xij, calcium citrate yuav tsum tsis txhob siv yog tias koj tseem noj tshuaj antacids lossis tshuaj ntshav siab.
- Calcium carbonate yog pheej yig dua thiab muaj ntau cov ntsiab lus calcium uas lub cev xav tau. Tab sis calcium carbonate xav tau cov kua qaub plab ntau dua kom nqus tau. Yog li, noj cov tshuaj ntxiv no nrog ib khob kua txiv kab ntxwv.
- Cov tshuaj Calcium los ntawm cov pob zeb oyster, dolomite, thiab pob txha yuav tsum raug zam vim tias lawv muaj cov hmoov txhuas uas tuaj yeem ua rau ntshav tsis txaus, ua teeb meem rau lub paj hlwb thiab ob lub raum, nce ntshav siab, thiab ua rau lom.
Kauj Ruam 7. Siv cov vitamin D. txaus
Vitamin D pab lub cev nqus thiab siv calcium. Vitamin D kuj ntxiv dag zog rau lub cev tiv thaiv kab mob, kab mob, thiab dawb radicals uas tuaj yeem txhuam hniav. Kev xav tau cov vitamin D txaus tuaj yeem ua rau koj luag nyav noj qab haus huv, ntxiv dag zog rau cov pob txha, thiab tseem tiv thaiv ntau hom kab mob thiab qog noj ntshav. Nov yog qee txoj hauv kev kom ntseeg tau tias koj tau txais cov vitamin D txaus:
- Ntau zaus tawm kom txaus siab rau lub hnub. Lub cev tsim cov vitamin D ib txwm thaum raug tshav ntuj. Cov neeg tawv nqaij yuav tsum sim tawm hauv lub hnub tsawg kawg 10 txog 15 feeb, thaum cov neeg tawv nqaij yuav tsum tau txais yam tsawg 30 feeb ntawm tshav ntuj txhua hnub. Cov huab, huab, khaub ncaws, tshuaj pleev thaiv hnub, thiab lub qhov rai tuaj yeem txo qis tshav ntuj uas tuaj txog ntawm daim tawv nqaij.
- Cov zaub mov zoo uas yog qhov muaj txiaj ntsig zoo ntawm cov vitamin D suav nrog roj ntses, qe, ntses rog xws li ntses liab, kua txiv, thiab cov khoom siv mis muaj zog nrog vitamin D.
- Kuj tseem muaj cov tshuaj noj muaj nyob hauv cov chaw muag tshuaj rau cov neeg uas muaj vitamin D tsawg. Cov menyuam hnub nyoog qis dua 12 lub hlis xav tau yam tsawg 400 IU ntawm vitamin D. Cov menyuam muaj hnub nyoog 1 xyoos thiab laus feem ntau xav tau yam tsawg 600 IU, suav nrog cov poj niam cev xeeb tub thiab pub niam mis. Cov neeg laus dua 70 xav tau txog 800 IU. Ua ntej muab cov tshuaj vitamin ntxiv rau menyuam lossis menyuam yaus, nug koj tus kws kho mob ua ntej.
- Tham nrog kws kho mob ua ntej noj tshuaj ntxiv. Kev noj cov tshuaj vitamin D ntau dhau tuaj yeem ua rau muaj kev phiv xws li lub cev qhuav dej, tsis qab los noj mov, poob phaus, mob qhov muag, khaus tawv nqaij, mob leeg thiab mob pob txha, ntuav, raws plab, thiab cem quav.
Txoj Kev 4 ntawm 4: Nrhiav Kev Pab Kho Mob
Kauj Ruam 1. Nrhiav cov cim uas xav kom koj mus ntsib kws kho hniav
Muaj ntau qhov xwm txheej thiab cov tsos mob uas yuav tsum tau mus ntsib kws kho hniav. Qee yam ntawm cov cim no yog:
- Cov hniav rhiab rau cua sov lossis txias.
- Cov pos hniav o thiab/lossis los ntshav thaum txhuam hniav los yog siv tshuaj txhuam hniav.
- Cov hniav hnav cov hniav, yas yas, cog, kho hniav, thiab lwm yam.
- Ua pa tsis zoo los yog saj tsis zoo hauv lub qhov ncauj.
- Mob lossis o ntawm qhov ncauj, ntsej muag, lossis caj dab.
- Nyuaj zom los yog nqos.
- Tsev neeg keeb kwm ntawm kab mob pos hniav los yog hniav lwj.
- Lub qhov ncauj feem ntau hnov qhuav txawm tias koj haus tsis tu ncua.
- Lub puab tsaig qee zaum ua suab lossis mob thaum nws qhib thiab kaw, zom, lossis thaum koj sawv ntxov Cov hniav tsis zoo
- Ib thaj los yog mob uas zoo nkaus li lossis mloog tsis raug hauv lub qhov ncauj thiab yuav tsis ploj mus.
- Koj tsis nyiam pom koj cov hniav lossis koj luag.
Kauj Ruam 2. Teem sijhawm tu kws kho hniav zoo
Mus ntsib kws kho hniav kom tu hniav zoo. Thaum kuaj mob, kws kho hniav yuav nug koj keeb kwm kev kho mob, tshuaj xyuas koj lub qhov ncauj thiab txiav txim siab seb puas xav tau X-ray.
- Qhia txog qhov rhiab ntawm koj cov hniav lossis cov pos hniav xws li kab noj hniav lossis o, liab liab thiab ntshav hauv cov pos hniav. Cov kws kho mob yuav tsum paub txog kev hloov pauv hauv koj kev noj qab haus huv vim tias ntau yam teeb meem kev kho mob tuaj yeem cuam tshuam rau kev noj qab haus huv hauv qhov ncauj.
- Koj tus kws kho hniav tuaj yeem siv cov cuab yeej kho hniav tshwj xeeb nyob ntawm qhov kev kho mob koj xav tshuaj xyuas koj cov pos hniav rau kab mob ntawm cov pos hniav.
Kauj Ruam 3. Nug txog kev xaiv cov hniav ntxuav hniav dawb
Koj tus kws kho hniav tuaj yeem pab koj nrhiav cov tshuaj dawb los yog txheej txheem ua kom koj luag nyav dua. Tshuaj dawb yuav tsis kho txhua hom kev txhuam hniav, tshwj xeeb yog koj cov hniav yog xim av lossis xim av. Yog tias koj cov hniav tau sau ua ntej, cov tshuaj dawb yuav tsis cuam tshuam rau xim ntawm cov khoom ntim khoom yog li nws yuav txawv ntawm koj cov hniav tshiab. Tej zaum koj yuav xav tshawb nrhiav lwm txoj hauv kev, xws li cov plooj (veneers) lossis cov hniav sib txuas. Qee txoj hauv kev kom tau cov hniav dawb yog:
- Hauv qhov chaw kho hniav dawb, tus kws kho hniav yuav siv cov tshuaj tiv thaiv rau cov pos hniav lossis cov roj hmab thaiv kom tiv thaiv cov nqaij mos, tom qab ntawd tus neeg sawv cev ua kom dawb. Cov txheej txheem no tuaj yeem ua tiav hauv ib zaug mus ntsib kws kho hniav.
- Tshuaj dawb hauv tsev nrog cov khoom muaj hydrogen peroxide tau ua pov thawj ua tiav rau qee tus neeg. Txoj kev no muaj peev xwm ua rau muaj kev phiv, xws li ua rau muaj qhov ua rau khaus khaus ntawm cov pos hniav, yog li sab laj nrog koj tus kws kho hniav ua ntej siv cov khoom ua kom dawb.
- Cov tshuaj txhuam hniav dawb pab tshem tawm cov xim av thiab txo qhov xim nyob rau hauv ntev nrog rau kev saib xyuas qhov ncauj zoo.
Kauj Ruam 4. Muaj xoo hluav taws xob
Xoo hluav taws xob tuaj yeem pab kws kho hniav pom cov tsos mob ntawm cov hniav lwj lossis kab mob uas ua rau cov hniav tsis zoo, tab sis lawv yuav tsis tshwm sim ntawm kev kuaj mob ib txwm muaj. Yog tias koj nquag muaj hniav los yog pos hniav los ntshav. Xoo hluav taws xob tuaj yeem pab tus kws kho hniav pom qhov ua rau.
- Yog tias koj yog tus neeg mob tshiab, koj tus kws kho hniav tuaj yeem hais qhia X-ray txhawm rau txiav txim siab koj li kev noj qab haus huv hauv qhov ncauj. Xoo hluav taws xob ua tiav yog xav tau txhawm rau txheeb xyuas kab noj hniav, txheeb xyuas kev noj qab haus huv ntawm cov pos hniav lossis ntsuas kev loj hlob thiab kev loj hlob ntawm cov hniav.
- Yog tias koj cev xeeb tub, thov kom muaj ntaub thaiv npog tshwj xeeb uas tiv thaiv koj thiab koj tus menyuam los ntawm kev kis hluav taws xob.
