Tus kws kho mob mus ntsib tuaj yeem raug cais raws li qhov tsim nyog lossis tsis tsim nyog, tab sis qhov teeb meem yog qhov nyuaj rau cov neeg sab nrauv ntawm kev lag luam kev noj qab haus huv los txiav txim siab qhov sib txawv. Kev mus ntsib yam tsis xav tau yog lub nra rau kev pov hwm kev noj qab haus huv thiab kev pabcuam, uas tuaj yeem ua rau tus nqi thiab tus nqi nce ntxiv nyob rau lub sijhawm. Cov neeg feem ntau tau teem sijhawm vim tias lawv tau ntsib cov tsos mob tsis xis nyob thiab tsis paub qhov laj thawj lossis kho. Ua lub neej noj qab nyob zoo thiab saib xyuas koj qhov tseem ceeb hauv tsev tuaj yeem pab koj zam kev mus ntsib kws kho mob yam tsis xav tau.
Cov kauj ruam
Ntu 1 ntawm 2: Ua Lub Neej Nyob Zoo
Kauj Ruam 1. Ua haujlwm ntxiv
Ib qho tseem ceeb hauv kev txo koj txoj kev pheej hmoo ntawm kev rog, kab mob plawv thiab hom-2 ntshav qab zib tau txais kev tawm dag zog ib txwm muaj. Cov neeg uas rog dhau, mob ntshav qab zib, thiab/lossis muaj kab mob hauv lub plawv pom cov kws kho mob ntau dua li cov uas tsis raug kev txom nyem los ntawm cov teeb meem no - feem ntau yuav tsum tau mus ntsib kws kho mob, tab sis qee qhov tsis tsim nyog lossis tsis xav tau. Tsuas yog 30 feeb ntawm kev tawm dag zog lub cev hnyav-rau-nruab nrab txhua hnub cuam tshuam nrog kev noj qab haus huv zoo dua thiab kev nyob ntev, uas txhais tau tias mus ntsib kws kho mob tsawg dua thiab tsis muaj lub nra hnyav rau kev saib xyuas kev noj qab haus huv.
- Pib los ntawm kev taug kev ncig koj ib puag ncig (yog huab cua thiab kev nyab xeeb ntawm tus kheej tso cai), tom qab ntawd hloov mus rau thaj chaw nyuaj dua, tsoo cov mills, thiab/lossis caij tsheb kauj vab.
- Zam kev tawm dag zog kom pib nrog, xws li khiav ntev lossis ua luam dej, tshwj xeeb yog koj muaj mob plawv.
- Thaum kawg ntxiv qee qhov kev qhia hnyav vim tias cov leeg nqaij loj dua ua rau cov pob txha muaj zog, uas txo koj txoj kev pheej hmoo ntawm pob txha thiab pob txha - ntau yam laj thawj rau kev mus ntsib kws kho mob hauv cov neeg laus.
Kauj Ruam 2. Noj kom zoo thiab tswj kom lub cev hnyav
Kev noj zaub mov Asmeskas ib txwm nyiam ua kom muaj calories ntau, muaj teeb meem rog rog, ua kom cov carbohydrates yooj yim thiab sodium. Yog li ntawd, nws yuav tsum tsis muaj qhov xav tsis thoob tias cov rog rog hauv Asmeskas nyob ntawm lawv qhov siab tshaj. Qhov tseeb, kwv yees li 35% ntawm cov neeg laus Asmeskas tam sim no rog. Kev rog dhau ua rau koj muaj kev pheej hmoo ntau ntawm cov kab mob xws li mob ntshav qab zib, kab mob hauv lub plawv, mob qog noj ntshav ntau yam, mob caj dab, ua rau lub cev tsis muaj zog thiab nquag musculoskeletal tsis txaus siab. Txhua qhov teeb meem no kim vim tias lawv xav tau ntau tus kws kho mob mus ntsib, kho thiab tshuaj noj. Txhawm rau muab koj lub tswv yim zoo dua, cov nqi kho mob rau Asmeskas uas rog (uas suav nrog kev mus ntsib kws kho mob) yog kwv yees li $ 1, 500 siab dua ib xyoos ntau dua li qhov hnyav ib txwm.
- Noj ntau cov zaub mov muaj txiaj ntsig zoo raws li monounsaturated thiab polyunsaturated rog (pom hauv cov noob, txiv ntseej, cov roj cog), thaum txo cov roj saturated (tsiaj raws) thiab tshem tawm cov rog (dag).
- Txiav cov dej qab zib thiab dej haus zog (ntim nrog cov fructose siab pob kws phoov), thiab haus dej kom ntau dua thiab kua txiv tshiab.
- Laij thiab saib xyuas koj lub cev qhov hnyav ntsuas (BMI). BMI yog ntsuas ntsuas kom nkag siab yog tias koj rog lossis rog. Txhawm rau laij koj li BMI, faib koj qhov hnyav (hloov pauv mus rau kilograms) los ntawm koj qhov siab (hloov pauv mus rau meters). Kev ntsuas BMI txiav txim siab noj qab nyob zoo los ntawm 18.5 txog 24.9; BMI nruab nrab ntawm 25 thiab 29.9 suav tias yog rog, qhov 30 thiab siab dua tau cais ua rog.
Kauj Ruam 3. Tsis txhob haus luam yeeb lossis haus dej ntau
Txoj kev ua neej tsis zoo xws li haus luam yeeb thiab haus cawv hnyav yog qhov tsis zoo rau ua rau muaj ntau yam kab mob thiab cov tsos mob uas ua rau tib neeg ua qee qhov kev teem sijhawm kws kho mob tsis tsim nyog. Kev haus luam yeeb ua rau muaj kev puas tsuaj thoob plaws lub cev, tshwj xeeb yog caj pas thiab ntsws. Ib cag los ntawm mob qog noj ntshav hauv lub ntsws, kev haus luam yeeb tuaj yeem ua rau mob hawb pob thiab mob ntsws, uas yog ib qho laj thawj rau kev mus ntsib kws kho mob. Cawv zoo ib yam rau lub cev, tshwj xeeb yog lub plab, daim siab thiab txiav txiav. Kev haus cawv kuj tseem cuam tshuam nrog kev noj zaub mov tsis zoo, teeb meem kev txawj ntse (dementia) thiab kev nyuaj siab.
- Txiav txim siab siv thaj chaw nicotine lossis cov pos hniav los pab txiav luam yeeb. Nres "qaib ntxhw txias" feem ntau ua rau muaj kev phiv ntau dhau (kev nqhis, kev nyuaj siab, mob taub hau, nce phaus), uas yuav ua rau muaj kev mus ntsib kws kho mob ntau dua.
- Tog twg los tsis haus dej haus cawv lossis txwv koj tus kheej kom tsis txhob haus ntau tshaj ib zaug hauv ib hnub.
- Feem pua ntawm cov neeg uas haus luam yeeb hnyav tseem haus cawv tsis tu ncua - cov cwj pwm tsis zoo no zoo li txhawb lwm tus.
Ntu 2 ntawm 2: Txo Tsis Txaus Tus Kws Kho Mob Mus ntsib
Kauj Ruam 1. Txheeb xyuas koj qhov tseem ceeb hauv tsev
Nrog kev siv thev naus laus zis niaj hnub no thiab muaj nqis, nws yooj yim thiab yooj yim los ntsuas koj cov cim tseem ceeb hauv tsev thiab tsis teem sijhawm tsis tsim nyog nrog koj tus kws kho mob. Ntshav siab, ntsuas lub plawv, ua pa thiab txawm tias ntshav qab zib (piam thaj) qib tuaj yeem ntsuas tau yooj yim tom tsev nrog cov khoom siv hluav taws xob ua rau siv tus kheej. Yog tias koj qhov tseem ceeb tsis nyob hauv qhov ib txwm muaj, tom qab ntawv yuav tsum tau mus ntsib kws kho mob, tab sis yog tias koj tus lej zoo ces kev kho mob yuav tsis tsim nyog. Nug koj tus kws kho mob seb hom twg yog qhov tsim nyog tshaj plaws rau koj cov cim tseem ceeb - paub tias lawv tuaj yeem hloov pauv nrog hnub nyoog.
- Cov cuab yeej kho mob hauv tsev tuaj yeem pom dav ntawm cov chaw muag tshuaj, cov khw muag khoom kho mob thiab cov chaw kho kom rov zoo.
- Ntsuas koj cov qib roj cholesterol hauv tsev kuj tseem ua tau. Ob peb xyoos dhau los, cov khoom siv roj cholesterol tsis yog qhov tseeb, tab sis tam sim no lawv tau ze heev rau qhov raug rau kev ntsuas ntsuas hauv chav kuaj (kwv yees li 95% raug).
- Ntshav thiab zis tuaj yeem tshuaj xyuas nrog cov kua nplaum tshwj xeeb uas tau tsim los hloov cov xim sib txawv hauv cov tshuaj tiv thaiv rau qee yam sib xyaw lossis tsis ntsuas.
Kauj Ruam 2. Tsuas yog noj tshuaj yog tias tsim nyog
Txawm hais tias cov tshuaj tau pom zoo pab txo cov tsos mob xws li mob thiab mob - thiab qee qhov yog txoj sia cawm neeg tiag - txhua tus ntawm lawv tsim kev phiv. Cov tshuaj uas paub los tsim ntau cov kev mob tshwm sim hauv cov neeg siv feem ntau yog statins (sau tseg rau cov roj (cholesterol) siab) thiab antihypertensives (rau ntshav siab). Kev siv tshuaj ntau dhau thiab txawm tias ua raws cov lus qhia rau cov tshuaj no feem ntau ua rau lwm cov tsos mob thiab mus ntsib kws kho mob ntxiv. Nug koj tus kws kho mob txog kev pheej hmoo ntawm kev phiv rau txhua daim ntawv tshuaj uas nws pom zoo. Xav txog tseem tshawb nrhiav lwm txoj hauv kev kho mob (cog raws) rau qee yam xwm txheej, uas tuaj yeem ua rau muaj kev phom sij tsawg dua thiab tsawg dua (txawm hais tias cov kev kho no feem ntau tsis muaj kev tshawb fawb tshawb fawb lossis pov thawj tias lawv ua haujlwm tau zoo).
- Statins feem ntau ua rau cov leeg mob, teeb meem hauv lub siab, teeb meem zom zaub mov, tawv nqaij ua pob, yaug, tsis nco thiab tsis meej pem.
- Kev kho tshuaj ntsuab uas yuav pab txo qis cov qib roj cholesterol suav nrog artichoke extract, ntses roj, blond psyllium, flaxseed, ntsuab tshuaj yej extract, niacin (vitamin B3) thiab oat bran.
- Antihypertensives feem ntau ua rau hnoos, kiv taub hau, ua rau taub hau, xeev siab, tshee tshee, nkees nkees, nkees nkees, mob taub hau, tsis muaj zog thiab hnoos ntev.
- Kev kho tshuaj ntsuab uas tuaj yeem pab txo qis ntshav siab suav nrog niacin (vitamin B3), grapeseed extract, omega-3 fatty acids, coenzyme Q-10 thiab txiv ntseej roj.
Kauj Ruam 3. Teem caij lub cev txhua xyoo
Ib txoj hauv kev los txo koj tus kws kho mob mus sij hawm ntev yog teem sijhawm kuaj mob ib xyoos ib zaug rau kev tshuaj xyuas, txhaj tshuaj tiv thaiv kab mob, thiab txhawm rau txheeb xyuas txhua yam teeb meem kev noj qab haus huv thiab ntes lawv ua ntej lawv mob hnyav. Koj daim ntawv pov hwm kev noj qab haus huv tuaj yeem npog qhov kev mus ntsib no - nug koj tus neeg tuav pov hwm kho mob txog yam uas tau txais kev pab tiv thaiv.
Kev mus ntsib kws saib xyuas kev tiv thaiv yog ua tiav thaum koj xav tias muaj kev noj qab haus huv thiab tsis hais txog qhov mob tshwj xeeb lossis teeb meem ntawm lub cev
Kauj Ruam 4. Siv koj lub tsev kho mob taug kev hauv nroog rau cov teeb meem me
Ib txoj hauv kev muaj txiaj ntsig ntau ntawm kev txiav cov kws kho mob tsis xav tau yog siv koj lub tsev kho mob taug kev hauv nroog ntau zaus rau kev txhaj tshuaj tiv thaiv kab mob, rov ua dua daim ntawv yuav tshuaj, tau txais cov cim tseem ceeb ntsuas thiab tau txais kev kuaj mob lub cev yooj yim. Ntau thiab ntau lub tsev muag tshuaj tau muab cov kev pabcuam kho mob no thiab ua kom zoo dua ntawm lawv txo lub nra ntawm koj tus kws kho mob lub chaw haujlwm thiab kev saib xyuas kev noj qab haus huv feem ntau. Cov tsev kho mob me me no feem ntau tsis ntiav cov kws kho mob, tab sis lawv yog cov neeg ua haujlwm tsim nyog saib xyuas mob, kws saib xyuas neeg mob thiab/lossis tus pab kho mob.
- Kev txhaj tshuaj tiv thaiv ib txwm muaj rau menyuam yaus thiab cov neeg laus ntawm cov chaw muag tshuaj suav nrog tshuaj tiv thaiv kab mob khaub thuas thiab kab mob siab B.
- Cov chaw kho mob me me tsis tas yuav teem sijhawm, txawm hais tias koj yuav tsum tau tos nws feem ntau yooj yim thiab yooj yim los ua qee cov khw muag khoom noj (yog tias lub tsev muag tshuaj nyob hauv khw muag khoom noj) kom dhau sijhawm.
Lub tswv yim
- Mob musculoskeletal mob me me-rau-nruab nrab (los ntawm cov kab mob thiab cov pob txha) feem ntau tau daws tsis pub dhau peb mus rau xya hnub yam tsis tau kho.
- Feem ntau cov kab mob ua pa sab saud ua rau lawv kawm tsis dhau ib lub lim tiam thiab tsis xav tau tshuaj tua kab mob, tshwj xeeb yog tias lawv tshwm sim los ntawm kab mob.
- Kev txo qis kev ntxhov siab tuaj yeem ua rau muaj kev cuam tshuam loj rau kev noj qab haus huv thiab ua rau koj tsis xav tau koj tus kws kho mob tas li.
- PAP smears tsis tas yuav tsum tau ua txhua xyoo. Cov txheej txheem tshiab tshaj plaws los ntawm Asmeskas Pabcuam Tiv Thaiv Kev Ua Haujlwm tau pom zoo PAP tshuaj xyuas cov poj niam ib zaug peb xyoos, pib thaum muaj hnub nyoog 21 xyoos thiab xaus rau hnub nyoog 65 xyoos.
