Tej zaum koj yuav ceeb yog tias koj tus menyuam tau txiav txim siab tam sim ntawd tsis tso quav lossis muaj teeb meem hla cov quav. Cem quav yog ntau heev, tshwj xeeb tshaj yog rau menyuam yaus. Hmoov zoo, hauv cov menyuam yaus thiab menyuam yaus, cem quav feem ntau tsis yog ib qho cim ntawm lwm qhov teeb meem kev kho mob. Hloov chaw, nws yog teeb meem ua haujlwm uas txhais tau tias tsis muaj teeb meem ntawm lub cev lossis lub cev. Koj tus menyuam yuav pom yooj yim ua rau tsis xis nyob, mob, tsis xis nyob lossis nyuaj rau qee txoj hauv kev. Kev cem quav yooj yim tiv thaiv tau los ntawm kev txhim kho cov quav los ntawm kev noj zaub mov. Koj tus menyuam yuav kawm kom tsis txhob ntshai quav quav thaum quav tau yooj yim thiab hla tau yooj yim.
Cov kauj ruam
Ntu 1 ntawm 2: Txhim Kho Kev zom
Kauj Ruam 1. Hydrate koj tus menyuam
Muab koj tus menyuam yam tsawg kawg 32 ooj dej lossis kua txiv sib tov txhua hnub. Sim ua 75% ntawm cov dej ntawd, vim kua txiv muaj suab thaj uas tuaj yeem ua rau raws plab. Cov kua dej ntxiv hauv cov quav no yuav ua rau nws softer thiab yooj yim dua.
Txhawm rau dilute kua txiv, ntxiv 1 ooj dej rau txhua ooj kua txiv. Tsis txhob siv kua txiv uas muaj qab zib ntxiv. Xav txog diluting prune, pear, los yog kua txiv apple
Kauj Ruam 2. Muab cov khoom noj uas muaj fiber ntau
Yog tias koj tus menyuam muaj hnub nyoog ib thiab peb xyoos, nws yuav tsum tau txais 19 grams fiber ntau hauv ib hnub. Yog tias nws muaj hnub nyoog plaub thiab yim xyoo, nws yuav tsum tau 25 grams fiber ntau hauv ib hnub. Fiber yog qhov tseem ceeb hauv kev pab ua ntau cov quav. Txhawm rau kom muaj fiber ntau hauv koj tus menyuam cov zaub mov noj, muab:
- Txiv hmab txiv ntoo (tawm ntawm daim tawv nqaij vim tias lawv muaj fiber ntau): pears, prunes, apples, figs thiab peaches.
- Berries: blueberries, txiv pos nphuab, raspberries thiab blackberries.
- Ua tsis tiav cov nplej uas muaj cov bran (txheej txheej txheej ntawm cov nplej): oat, nplej, pob kws thiab txhuv nplej.
- Taum: ntau yam kuj tuaj yeem muab cov zaub mov, tab sis qhia qhov no qeeb vim tias koj tus menyuam me tuaj yeem ua pa.
- Zaub: zaub zaub ntsuab (zoo li mustard, collard, zaub ntsuab, zaub ntsuab, zaub ntsuab, zaub ntsuab, zaub qhwv, swiss chard), zaub paj zaub, zaub zaub Brussels, zaub qhwv, zaub qhwv, zaub paj, taum pauv thiab zaub qhwv.
- Ceev thiab noob (suav nrog cov noob flax hauv av): Tsuas yog muab cov no rau menyuam yaus hnub nyoog tshaj 5 xyoos vim lawv tuaj yeem ua rau muaj kev phom sij rau menyuam yaus.
Kauj Ruam 3. Zam cov zaub mov tiav
Cov khoom noj ua tiav feem ntau muaj suab thaj ntau thiab muaj fiber ntau. Qhov sib xyaw ua ke no tuaj yeem ua rau raws plab, ntxiv calories ntau ntxiv, ua rau rog, thiab ua rau muaj ntshav qab zib thaum yau (txhua yam uas tau nce). Koj kuj yuav tsum zam cov zaub mov uas muaj kev cuam tshuam uas ua rau cem quav hnyav dua. Zam lossis txiav cov zaub mov no ib pliag:
- Unripe los yog txiv tsawb ntsuab
- Cov khoom siv mis nyuj: mis nyuj, yogurt, cheese, mis nyuj khov
- Nqaij liab
- Dawb txhuv
Kauj Ruam 4. Tham nrog kws kho mob ua ntej muab tshuaj
Saib xyuas koj tus menyuam cov quav tsawg kawg tsib hnub thaum koj tau pib ua kom lub cev qhuav dej thiab ua kom muaj fiber ntau. Yog tias koj tsis pom qhov kev txhim kho, nrog koj tus menyuam tus kws kho mob tham txog kev qhia tshuaj muag muag muag tom khw uas tsim los rau menyuam yaus. Nkag siab tias siv cov tshuaj suppository, tshuaj laxative lossis quav quav tuaj yeem ua rau qhov teeb meem tsis zoo nyob rau lub sijhawm ntev vim tias koj tus menyuam tuaj yeem cia siab rau cov no rau kev txav plab. Txawm li cas los xij, kev siv cov tshuaj nyob rau lub sijhawm luv kom txog thaum kev hloov pauv noj zaub mov muaj txiaj ntsig tuaj yeem muaj kev nyab xeeb thiab muaj txiaj ntsig, tshwj xeeb tshaj yog tias cem quav hnyav.
Cov tshuaj txhaj thiab tso quav tuaj yeem ua rau muaj kev puas tsuaj rau koj tus menyuam me, yog li koj yuav tsum sim zam qhov no yog tias ua tau
Ntu 2 ntawm 2: Tiv Thaiv thiab Txheeb Xyuas Kev Tiv Thaiv
Kauj Ruam 1. Zaws koj tus menyuam
Txhawb koj tus menyuam lub plab los ntawm maj mam zaws nws lub plab. Siv maj, cov lus tsa suab los thov lub zog. Pib ntawm qis dua ntawm sab xis ntawm lub plab thiab zaws hauv cov lus tsa suab puag ncig thiab tom qab ntawd hla lub plab. Ua qhov no mus rau sab laug sab laug ntawm lub plab. Npaj nyob rau hauv rooj plaub zaws ua rau lub plab zom mov ib txwm muaj.
Tsis txhob nias nyuaj. Koj tuaj yeem hnov qhov hnyav, tshwj xeeb tshaj yog nyob hauv qis dua ntawm lub plab. Qhov no yog qhov qub. Koj tsuas yog hnov quav. Zam kev ntxias kom thawb hnyav rau ntawm pawg no
Kauj Ruam 2. Ua kom chav dej tso quav ua haujlwm tau zoo
Yog tias koj yuam kom qhia chav tso quav, koj tus menyuam yuav muaj kev nyuab siab, ua rau nws mob siab rau tawm tsam cov quav. Koj tus menyuam yuav pom kev qhia tso quav tso quav yog qhov raug txim thiab qee yam yuav tsum zam. Hloov chaw, ua rau nws muaj kev lom zem. Muab nqi zog rau koj tus menyuam rau siv chav dej thiab siv sijhawm uas koj tus menyuam nyeem ntawm lub lauj kaub rau nws lossis qhia nws zaj dab neeg. Nyob nrog nws tag nrho lub sijhawm, nyob zoo siab thiab muaj txiaj ntsig zoo.
- Sim ua kom koj tus menyuam me nyob hauv tus cwj pwm zaum ntawm lub tais sai tom qab noj mov, txog li 10 feeb, txhua hnub.
- Koj tus menyuam me tuaj yeem tshawb nrhiav thaj chaw ntawm nws lub neej uas nws tuaj yeem tswj tau, uas suav nrog tso quav (rau qee qhov). Ua haujlwm nrog nws mus tso quav tso tsheb ciav hlau. Tsis txhob yuam nws.
Kauj Ruam 3. Ua kom koj tus menyuam me muaj zog
Txoj kev taug kev lossis khiav tiag tiag khaws cov ntsiab lus ntawm lub plab zom zaws ua cov haujlwm uas yog ntuj tsim los kho cem quav. Sim cia koj tus menyuam me khiav ncig thiab ua si tsawg kawg ib teev hauv ib hnub.
Qhia koj tus menyuam yuav ua li cas slither ntawm nws lub plab. Nov yog txoj hauv kev zoo los tso ncaj qha rau ntawm lub plab, pab kom tshem tawm cov quav
Kauj Ruam 4. Saib xyuas cov cim qhia tias ua haujlwm plab
Koj tus menyuam raug txiav txim siab yog tias nws muaj hnub nyoog qis dua plaub xyoos thiab tau ntsib ob yam xwm txheej hauv qab no:
- Ob lossis tsawg dua ntawm lub plab ib lub lim tiam
- Tsis muaj kev tswj hwm kev txav plab (quav quav) tsawg kawg ib hlis ib zaug tom qab kawm siv chav dej
- Keeb kwm ntawm kev tuav nws cov quav los yog tawm tsam kev qhia tshuaj
- Keeb kwm ntawm mob plab lossis nyuaj txav plab
- Lub xub ntiag ntawm cov quav loj hauv qhov quav
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Keeb kwm ntawm cov quav loj uas tuaj yeem thaiv qhov tso quav
Xav txog koj tus menyuam kov nws tus ntiv tes xoo thiab ntiv tes taw ua ke, ua lub voj voog. Yog tias koj tus menyuam cov quav ntau dua li txoj kab uas hla ntawm lub vojvoog, nws yuav tsis xis nyob hla cov quav
Kauj Ruam 5. Xav txog dab tsi yog qhov nruab nrab txoj hnyuv hauv plab rau menyuam yaus
Muaj ntau ntau yam uas tau txiav txim siab ua "ib txwm" zaus ntawm kev tawm tsam plab, ib yam li rau cov neeg laus. Cov menyuam mos feem ntau hla ob mus rau plaub quav ib hnub. Los ntawm lub sijhawm lawv loj dua me ntsis, cov menyuam yaus sib sau ua ke lawv lub plab thiab hla ntawm ib mus rau ob qhov quav ib hnub.
Yog tias koj tus menyuam nyiam kom muaj lub plab tsawg dua tab sis tsis qhia tias muaj kev tsis xis nyob lossis nyuaj, qhov ntawd yog qhov zoo rau koj tus menyuam
Lub tswv yim
- Koj tuaj yeem zom tag nrho cov nplej lossis noob paj noob hlis thiab nchuav cov noob nplej rau ntawm cov nplej, txiv applesauce, kua zaub lossis cov kua zaub.
- Tham nrog koj tus menyuam tus kws kho mob yog tias koj nws tau cem quav uas tsis zoo nrog kev hloov zaub mov noj lossis ua rau mob, ntuav, lossis tsis qab los.
