Koj cov pob txha tau ua los ntawm collagen thiab calcium, tab sis lawv ntau dua li cov pob txha tsis muaj sia uas koj pom hauv chav kawm Biology lossis thaum Xus. Koj lub cev tsis tu ncua thiab txuas ntxiv koj cov pob txha los ntawm kev kho dua tshiab. Zoo li rov kho lub tsev, koj lub cev tawg thiab pov tseg cov pob txha qub thiab hloov nws nrog cov ntaub so ntswg tshiab, yog li nws yog qhov tseem ceeb uas koj muab nws yam nws xav tau txhawm rau txhim kho cov pob txha muaj zog. Ua kom cov pob txha muaj zog yog qhov tseem ceeb tshwj xeeb rau cov poj niam vim tias 1 hauv 2 tus poj niam yuav muaj pob txha ntsig txog pob txha hauv lawv lub neej. Rau cov txiv neej, txoj kev pheej hmoo hauv lub neej yog 1 hauv 4. Thaum qee tus neeg ib txwm muaj kev pheej hmoo ntawm cov pob txha tsis muaj zog ntau dua li lwm tus, muaj ntau yam uas koj tuaj yeem ua los txhim kho cov pob txha muaj zog thoob plaws hauv koj lub neej.
Cov kauj ruam
Txoj Kev 1 ntawm 2: Noj zaub mov zoo
Kauj Ruam 1. Siv cov calcium txaus txhua hnub kom koj cov pob txha muaj zog
Noj ntau cov zaub ntsuab, taum, thiab cov khoom siv mis xws li mis, cheese, thiab yogurt, kom nqus tau cov calcium los ntawm koj cov zaub mov. Xaiv cov kua mis uas muaj calcium uas muaj zog, mis nyuj, thiab lwm yam khoom siv mis hloov pauv. Tofu tseem tuaj yeem ua kom muaj calcium. Qee cov kua txiv thiab lwm yam dej haus tau ntxiv calcium, ib yam. Kev pom zoo txhua hnub ntawm cov calcium sib txawv nyob ntawm koj lub hnub nyoog thiab kev sib deev, thiab koj yuav tsum tsis txhob haus ntau tshaj qhov no tshwj tsis yog koj tus kws kho mob qhia.
- Nws yog ib qho tseem ceeb kom tau txais cov calcium txaus kom loj hlob thiab tswj kev noj qab haus huv, cov pob txha muaj zog. Coob leej neeg, tshwj xeeb yog poj niam, tsis tau txais cov calcium txaus hauv lawv cov zaub mov noj txhua hnub.
- Cov zaub uas muaj nplua nuj nyob hauv cov calcium suav nrog zaub qhwv thiab zaub ntsuab, Suav zaub qhwv (bok choy), taum dub muag, zaub paj, thiab zaub paj. Cov zaub ntsuab muaj kev noj qab haus huv, tab sis nws tsis muaj txiaj ntsig zoo li cov zaub mov muaj calcium zoo li lwm yam zaub ntsuab vim tias nws cov ntsiab lus oxalic acid txo qis nws cov calcium hauv koj lub cev.
- Cov kaus poom sardines thiab cov kaus poom ntses salmon yog cov khoom siv tau zoo ntawm cov calcium vim tias cov pob txha xav tau noj. Sardines thiab salmon kuj tseem yog qhov chaw zoo ntawm omega-3 fatty acids, uas txhim kho lub hlwb kev noj qab haus huv thiab tuaj yeem pab txhawb kev xav zoo. Lawv kuj muaj cov vitamin D, uas pab koj lub cev nqus cov calcium.
- Cov neeg laus feem ntau yuav tsum tau haus ntawm 2, 000-2, 500mg ntawm calcium txhua hnub.
- Cov menyuam hnub nyoog qis dua 1 xyoos yuav tsum tau txais 200-260mg ib hnub. Cov menyuam hnub nyoog qis dua 3 xyoos yuav tsum tau txais txog 700mg ntawm calcium ib hnub. Cov menyuam los ntawm 4-8 yuav tsum tau txais 1,000 mg. Cov menyuam yaus thiab cov hluas xav tau txog 1,300mg ib hnub. Thaum tseem yog menyuam yaus thiab cov hluas xyoo, koj lub cev ntxiv cov pob txha tshiab sai dua nws tau tshem tawm, yog li koj xav tau cov calcium ntxiv thaum lub xyoo no.
- Cov neeg laus hnub nyoog qis dua 50 yuav tsum tau txais txog 1, 000mg txhua hnub, thiab cov poj niam laus dua 50 yuav tsum txhawb lawv qhov kev noj haus kom txog li 1, 200mg txhua hnub. Txhua tus neeg laus dua 70 yuav tsum haus 1,200mg txhua hnub.
- Calcium muaj nyob rau hauv cov khoom noj ntxiv, tab sis koj yuav tsum noj cov no raws li qhia los ntawm koj tus kws kho mob. Calcium ntau dhau tuaj yeem ua rau cem quav thiab lub raum pob zeb, ntawm lwm qhov tsis zoo tshwm sim.
Kauj Ruam 2. Tau txais cov vitamin D txaus los pab koj lub cev nqus cov calcium
Vitamin D pab txhim kho koj lub cev lub peev xwm nqus tau calcium. Vitamin D tseem ua lub luag haujlwm tseem ceeb hauv kev kho pob txha. Yog tsis muaj vitamin D txaus, koj cov pob txha tuaj yeem ua rau txhav thiab tsis muaj zog. Tus nqi ntawm cov vitamin D koj xav tau sib txawv nyob ntawm koj lub hnub nyoog. Siv sijhawm li 5-30 feeb nyob rau hauv tshav ntuj yam tsawg ob zaug hauv ib lub lis piam los tsim cov tshuaj vitamin D.
- Cov menyuam mos hnub nyoog qis dua 1 xyoos yuav tsum tau txais yam tsawg 400IU ntawm vitamin D. Tib neeg lub mis niam tsis tuaj yeem muab cov vitamin D txaus; Kev noj zaub mov rickets tuaj yeem tshwm sim hauv cov menyuam mos uas tsis tau txais cov vitamin D ntxiv. American Academy of Pediatrics pom zoo tias koj ntxiv rau koj tus menyuam mos pub mis niam nrog 400IU ntawm vitamin D hauv qhov ncauj daws ib hnub.
- Cov menyuam yaus hnub nyoog 1 xyoos thiab laus thiab cov neeg laus yuav tsum tau txais txog 600IU ntawm cov vitamin D txhua hnub. Cov neeg laus dua 70 yuav tsum nce qhov no mus rau 800IU txhua hnub.
- Cov khoom noj feem ntau muaj tsawg lossis tsis muaj Vitamin D. Cov rog rog, xws li ntses ntaj, ntses liab, tuna, thiab mackerel yog qhov zoo tshaj plaws ntawm cov vitamin D ntuj, nrog rau omega-3 fatty acids. Cov zaub mov zoo li nqaij nyuj siab, cheese, thiab qe qe kuj tseem muaj cov vitamin D me me.
- Koj lub cev ua ke cov tshuaj vitamin D thaum nws raug rau ultraviolet rays hauv tshav ntuj. Cov tib neeg uas muaj qib melanin ntau dua muaj cov tawv nqaij tsaus thiab tsim cov vitamin D tsawg los ntawm kev tshav ntuj. Siv sijhawm tsawg dua nyob rau hauv lub hnub yog tias koj hlawv yooj yim dua, ntau dua yog tias koj zas xim yooj yim dua.
- Vitamin D kuj tseem muaj raws li kev noj haus ntxiv. Qhov no yuav tsim nyog rau cov neeg vegans thiab cov neeg tsis noj nqaij uas tsis haus cov khoom tsiaj, nrog rau cov uas tsis nyob hauv thaj chaw uas muaj tshav ntuj ntau lossis muaj cov tawv nqaij tsaus. Nws muaj nyob hauv ob daim ntawv, D2 thiab D3. Ob qho zoo li muaj peev xwm sib npaug hauv cov tshuaj ib txwm muaj, txawm hais tias D2 tej zaum yuav muaj zog tsawg dua hauv koob tshuaj. Vitamin D lom yog tsawg.
Ceeb toom:
Kev tshav ntuj tsis tu ncua tseem ua rau koj muaj kev pheej hmoo mob qog noj ntshav, yog li ua tib zoo xav txog koj lub hnub ci thiab hnav tshuaj pleev thaiv hnub.
Kauj Ruam 3. Zam kev noj zaub mov ntau dhau lossis muaj protein tsawg
Kev siv cov protein tsawg heev yuav cuam tshuam nrog koj lub cev lub peev xwm los tsim cov pob txha tshiab. Txawm li cas los xij, cov protein ntau dhau tsis zoo ib yam rau koj cov pob txha thiab tuaj yeem cuam tshuam rau koj lub cev lub peev xwm nqus calcium. Koj lub cev cov protein xav tau sib txawv nyob ntawm koj tus txiv neej thiab hnub nyoog, tab sis nws yog qhov tseem ceeb uas koj haus kom txaus kom ua kom koj cov pob txha muaj zog.
- Cov menyuam hnub nyoog qis dua 3 xyoos yuav tsum tau txais yam tsawg kawg 13 grams ntawm cov protein ib hnub. Cov menyuam hnub nyoog 4-8 yuav tsum tau 19 grams ib hnub. Cov menyuam hnub nyoog 9 txog 13 xyoos yuav tsum tau txais 34 grams ib hnub
- Cov hluas xav tau cov protein ntau dua li menyuam yaus, thiab cov tub hluas feem ntau xav tau ntau dua li cov ntxhais. Cov poj niam hluas hnub nyoog 14-18 yuav tsum tau txais tsawg kawg 46 grams hauv ib hnub, thiab cov txiv neej hluas hnub nyoog 14-18 yuav tsum tau txais tsawg kawg 52 grams ib hnub.
- Cov poj niam laus yuav tsum tau txais tsawg kawg 46 grams ntawm cov protein ib hnub, txawm hais tias cov poj niam laus yuav tsum tau noj 50 lossis ntau dua los pab tiv thaiv pob txha poob. Cov txiv neej laus yuav tsum tau txais yam tsawg kawg 56 grams ntawm cov protein ib hnub.
- Cov zaub mov noj qab haus huv suav nrog cov protein los ntawm ntau qhov chaw, suav nrog nqaij ntshiv, qe, thiab zaub thiab nplej tag nrho.
- Cov tsiaj muaj protein ntau uas muaj roj ntau, xws li nqaij liab thiab khoom siv mis, tuaj yeem tsim teeb meem kev noj qab haus huv yog tias koj noj ntau dhau.
Kauj Ruam 4. Suav nrog cov zaub mov nplua nuj nyob hauv koj cov zaub mov kom tsis txhob muaj cov calcium tsis txaus
Magnesium sib tw nrog calcium kom nqus tau hauv koj lub cev, yog li yog tias koj cov calcium ntau dhau lawm, magnesium yuav ua rau tsis muaj calcium. Tau txais cov calcium thiab magnesium txaus yuav pab kom koj thiab koj cov pob txha muaj zog thiab noj qab nyob zoo. Nco ntsoov ntxiv cov khoom noj rau koj cov zaub mov uas muaj txiaj ntsig zoo ntawm kev noj zaub mov magnesium, suav nrog txiv ntseej, zaub nplooj ntsuab, cov nplej tag nrho, thiab legumes.
- Tus nqi magnesium uas koj xav tau sib txawv raws koj lub hnub nyoog thiab poj niam txiv neej. Cov menyuam mos hnub nyoog qis dua 1 xyoos yuav tsum tau txais ntawm 30-75mg ib hnub. Cov menyuam hnub nyoog 1-3 xyoos yuav tsum tau txais 80mg txhua hnub. Cov menyuam hnub nyoog 4-8 xyoos xav tau 130mg ib hnub. Cov menyuam hnub nyoog 9-13 xav tau 240mg ib hnub.
- Cov tub hluas ntxhais hluas xav tau 410mg ib hnub. Cov ntxhais hluas xav tau 360mg. Cov tub ntxhais hluas cev xeeb tub yuav tsum tau txais yam tsawg 400mg txhua hnub.
- Cov txiv neej laus yuav tsum tau txais ntawm 400-420mg ib hnub, thiab poj niam laus yuav tsum tau txais yam tsawg 310-320mg ib hnub.
- Cov zaub mov feem ntau uas muab cov zaub mov muaj fiber ntau tseem yuav muab cov zaub mov magnesium.
- Avocados, qos yaj ywm nrog lawv cov tawv nqaij, thiab txiv tsawb kuj yog qhov zoo ntawm magnesium.
Kauj Ruam 5. Ntxiv cov zaub mov nplua nuj hauv cov vitamins B rau koj noj kom koj cov pob txha tuaj yeem kho tau
Qhov tsis muaj vitamin B12 tuaj yeem txo tus lej osteoblasts hauv koj lub cev, uas pab tsim cov pob txha tshiab thaum cov nqaij qub tau raug puas tsuaj. Kev tau txais B12 txaus yuav pab xyuas kom koj cov pob txha tau rov ua tiav thiab muaj zog. Noj cov zaub mov zoo ntawm cov vitamin B12 xws li qwj ntses, nqaij nruab nrog cev, nqaij liab, thiab ntses. Cov khoom siv mis nyuj khov thiab cov nplej tseem tuaj yeem muaj B12.
- Tus nqi B12 koj xav tau yog nyob ntawm koj lub hnub nyoog. Cov menyuam mos hnub nyoog qis dua 1 xyoos yuav tsum tau txais ntawm 0.4-0.5mcg ib hnub. Cov menyuam hnub nyoog 1-3 xyoos yuav tsum tau 0.9mcg, thiab hnub nyoog 4-8 yuav tsum tau 1.2mcg. Cov menyuam yaus hnub nyoog 9 txog 13 xyoos yuav tsum tau txais 1.8mcg ib hnub.
- Cov menyuam hnub nyoog 14 xyoos thiab laus dua thiab cov neeg laus yuav tsum tau txais yam tsawg 2.4mcg ntawm Vitamin B12 txhua hnub. Cov poj niam cev xeeb tub thiab pub niam mis yuav tsum tau txais cov vitamin B12 ntau me ntsis, ntawm 2.6-2.8mcg.
Tswv yim:
Vim tias B12 tsis tshua muaj tshwm sim nyob rau hauv cov zaub mov cog, cov neeg tsis noj nqaij thiab vegans tuaj yeem pom nws nyuaj dua kom tau txais B12 txaus. B12 kuj tseem muaj raws li kev noj haus ntxiv raws li cov tshuaj ntsiav lossis cov kua sublingual.
Kauj Ruam 6. Ua kom ntseeg tau tias koj tau txais cov vitamin C txaus los txhawb kev tsim cov collagen
Collagen muab lub hauv paus uas cov calcium tsim los. Vitamin C tau pom los txhawb nqa procollagen thiab txhim kho collagen sib txuas hauv koj lub cev, yog li nws tseem ceeb heev uas koj tau txais txaus los ua kom koj cov pob txha muaj zog. Cov khoom noj muaj txiaj ntsig zoo ntawm cov vitamin C suav nrog Citrus txiv hmab txiv ntoo thiab kua txiv, kua txob liab thiab ntsuab, txiv lws suav, kiwifruit, txiv pos nphuab, cantaloupe, thiab Brussels sprouts.
- Tus nqi ntawm cov vitamin C koj xav tau yog nyob ntawm koj lub hnub nyoog thiab kev sib deev, tab sis neeg feem coob tau txais txaus. Cov menyuam mos hnub nyoog qis dua 1 xyoos tuaj yeem tau txais cov vitamin C txaus los ntawm mis lossis mis niam. Cov menyuam yaus 1-3 yuav tsum tau txais tsawg kawg 15mg ib hnub. Cov menyuam yaus 4-8 yuav tsum tau txais 25mg txhua hnub. Cov menyuam hnub nyoog 9-13 xyoos xav tau 45mg ib hnub.
- Cov hluas (14-18) xav tau 65-75mg ib hnub. Cov txiv neej laus yuav tsum tau txais yam tsawg 90mg ntawm vitamin C ib hnub, thiab poj niam laus yuav tsum tau txais yam tsawg 75mg ib hnub.
- Cov poj niam cev xeeb tub yuav tsum tau txais ntawm 80-85mg ib hnub, thiab poj niam pub niam mis yuav tsum tau txais ntawm 115-120mg ib hnub.
- Zaub qhwv, zaub paj, qos yaj ywm, zaub ntsuab, thiab taum pauv, ntxiv rau cov qoob loo muaj zog thiab lwm yam khoom lag luam, kuj yog cov khoom muaj txiaj ntsig zoo ntawm cov vitamin C.
- Cov neeg haus luam yeeb yuav tsum haus tsawg kawg 35mg ntau dua li kev pom zoo txhua hnub. Kev haus luam yeeb txo koj lub cev cov qib vitamin C.
Kauj Ruam 7. Txo koj txoj kev pheej hmoo ntawm pob txha puas los ntawm kev siv cov vitamin K txaus
Vitamin K nce pob txha ntom ntom thiab muaj zog, txo koj txoj kev pheej hmoo ntawm pob txha puas thiab tawg. Vitamin K muaj nyob hauv ntau cov zaub mov suav nrog cov zaub nplooj ntsuab xws li zaub ntsuab thiab zaub paj, thiab zaub zaub, txiv ntseej, txiv hmab txiv ntoo (tshwj xeeb yog txiv hmab txiv ntoo, txiv hmab txiv ntoo, thiab txiv ncuav pias), thiab cov khoom noj fermented xws li Natto thiab cheese.
- Cov menyuam mos hnub nyoog qis dua 6 hli yuav tsum tau txais 2mcg ib hnub. Cov menyuam mos 7-12 hlis yuav tsum tau 2.5mcg. Cov menyuam hnub nyoog 1 txog 3 xav tau yam tsawg 30mcg txhua hnub. Cov menyuam hnub nyoog 4-8 yuav tsum tau txais 55 mcg. Cov menyuam hnub nyoog 9-13 yuav tsum tau txais 60mcg.
- Cov hluas xav tau 75mcg txhua hnub. Cov txiv neej laus (18+) yuav tsum tau txais tsawg kawg 120mcg ib hnub, thiab poj niam laus yuav tsum tau txais yam tsawg 90mcg ib hnub.
Kauj Ruam 8. Tsis txhob noj cov tshuaj vitamin E tshwj tsis yog hais qhia los ntawm kws kho mob
Vitamin E yog tshuaj tiv thaiv kab mob tiv thaiv kab mob tiv thaiv cov dawb radicals hauv koj lub cev uas tuaj yeem ua rau lub cev puas tsuaj. Txawm li cas los xij, cov tshuaj vitamin E tuaj yeem muab 100IU lossis ntau dua rau ib koob, uas ntau dua li qhov pom zoo txhua hnub. Kev siv cov vitamin E 'tshuaj ntxiv' tuaj yeem txo qis pob txha thiab tiv thaiv koj lub cev los ntawm kev ua cov nqaij pob txha tshiab kom zoo, yog li tsis txhob noj lawv yam tsis tham nrog koj tus kws kho mob ua ntej.
- Cov menyuam mos hnub nyoog qis dua 6 hli yuav tsum tau txais 4mg/6IU txhua hnub. Cov menyuam mos 7-12 hlis yuav tsum tau txais 5mg/7.5IU. Cov menyuam hnub nyoog 1 txog 3 yuav tsum tau txais 6mg/9IU txhua hnub. Cov menyuam yaus 4-8 yuav tsum tau txais 7mg/10.4IU ib hnub. Cov menyuam 9-13 xav tau 11mg/16.4IU ib hnub.
- Cov menyuam hnub nyoog 14+ thiab laus yuav tsum tau txais yam tsawg 15mg/22.4IU ib hnub. Cov niam yug me nyuam xav tau me ntsis ntxiv, ib puag ncig 19mg/28.4IU txhua hnub.
- Cov zaub mov zoo ntawm cov vitamin E yuav tsum suav nrog tsawg kawg 10% ntawm koj li niaj hnub thiab suav nrog cov noob qoob noob qoob, noob paj noob hlis, noob txiv, thiab roj cog. Txawm hais tias tsis muaj zog, lwm qhov chaw noj zaub mov zoo ntawm cov vitamin E suav nrog txiv laum huab xeeb, zaub paj, kiwifruit, txiv nkhaus taw, lws suav, thiab zaub ntsuab.
Kauj Ruam 9. Khaws koj cov caffeine noj qis dua 400mg ib hnub
Kev haus caffeine ntau dhau los ntawm cov dej haus xws li cola thiab kas fes tau txuas los ntawm qee qhov kev tshawb fawb txog kev poob pob txha, txawm hais tias kev sib raug zoo pes tsawg tseem tsis tau meej. Txwv koj cov caffeine rau 400mg ib hnub lossis tsawg dua kom tsis txhob qaug zog koj cov pob txha.
- Cov menyuam yaus thiab cov hluas hnub nyoog qis dua 18 xyoo yuav tsum tsis muaj caffeine, uas tau txuas rau ntau yam teeb meem kev noj qab haus huv thiab kev txhim kho. Caffeine yuav tsis ua rau kev loj hlob hauv menyuam yaus, tab sis nws tuaj yeem ua rau ntau lwm yam teeb meem suav nrog lub plawv dhia thiab ntxhov siab.
- Cov phosphoric acid hauv cola kuj tseem tuaj yeem nqus calcium tawm ntawm cov pob txha. Cov dej qab zib xws li qhiav ale thiab txiv qaub-txiv qaub kua txiv uas tsis muaj phosphoric acid tsis txuas rau cov pob txha poob, txawm hais tias cov piam thaj hauv ntau cov dej haus no tsis zoo rau koj.
Txoj Kev 2 ntawm 2: Xaiv Txoj Kev Noj Qab Nyob Zoo
Kauj Ruam 1. Tsis txhob txwv koj cov calories tshwj tsis yog tias kws kho mob pom zoo
Kev noj zaub mov uas cuam tshuam nrog kev txwv cov calories hnyav tau txuas rau cov pob txha tsis muaj zog thiab cov pob txha poob. Koj lub cev xav tau qee qib ntawm cov calories thiab khoom noj khoom haus txhua hnub los tswj cov pob txha thiab cov leeg muaj zog, tab sis ntau qhov kev noj zaub mov tsis ua kom muaj kev noj qab haus huv zoo. Yog tias koj xav kom poob phaus, sab laj nrog koj tus kws kho mob lossis kws tshaj lij kev noj zaub mov zoo lossis tus kws noj zaub mov noj kom noj qab haus huv thiab ua kom lub cev muaj zog.
- Cov neeg uas muaj anorexia nervosa, kev noj zaub mov tsis zoo uas tib neeg txwv tsis pub siv calories ntau rau lub sijhawm ntev, muaj kev pheej hmoo siab ntawm kev txhim kho pob txha.
- Cov neeg uas nyias nyias, txawm yog ib txwm lossis dhau los ntawm kev noj zaub mov, kuj tseem muaj qhov pheej hmoo pheej hmoo ntawm txha pob txha.
Kauj Ruam 2. Siv cawv nyob rau hauv qhov nruab nrab kom koj cov pob txha muaj zog
Ntev mus, haus cawv hnyav tuaj yeem cuam tshuam nrog kev kho pob txha. Nws ua rau koj cov pob txha tsis muaj zog thiab ua rau koj muaj feem yuav tawg thiab tawg. Qhov no tshwj xeeb tshaj yog rau cov hluas uas haus cawv. Yog tias koj haus cawv, ua nws tsuas yog ua kom haum.
Lub koom haum National Institute on Alcohol Abuse and Alcoholism hais tias "kev pheej hmoo qis" lossis "nruab nrab" kev haus yog txoj kev nyab xeeb tshaj plaws kom tsis txhob muaj kev noj qab haus huv tsis zoo los ntawm cawv. Qhov no tau txhais tias tsis pub ntau tshaj 3 dej haus hauv ib hnub, thiab tsis pub ntau tshaj 7 ib lub lim tiam rau cov poj niam. Rau cov txiv neej, nws tsis pub ntau tshaj 4 cov dej haus hauv ib hnub, thiab tsis pub ntau dua 14 ib lub lis piam
Kauj Ruam 3. Tau txais yam tsawg 30 feeb ntawm kev tawm dag zog hnyav txhua hnub
Cov neeg uas tau txais kev tawm dag zog ib txwm muaj lub cev muaj zog, pob txha ntom ntom. Kev tawm dag zog lub cev hnyav, qhov twg koj cov pob txha yuav tsum nqa koj lub cev hnyav ib puag ncig, yog qhov tshwj xeeb tshaj yog txhawm rau txhim kho cov pob txha muaj zog. American Academy of Orthopedic Surgeons pom zoo cov haujlwm xws li taug kev nrawm, seev cev, dhia dhia dhia dhia, thiab qhia kom hnyav los pab txhim kho thiab tswj cov pob txha.
- Kev tawm dag zog yog qhov tseem ceeb tshwj xeeb rau cov poj niam, uas mus txog qhov siab tshaj pob txha ua ntej cov txiv neej ua.
- Tau txais kev tawm dag zog ib txwm pib txij thaum yau yog txoj hauv kev zoo tshaj rau kev noj qab haus huv ib txwm nyob hauv koj lub neej. Txhawb kom cov menyuam khiav ib puag ncig, dhia, seev cev, thiab ntaus pob ncaws pob.
- Dhia kom siab li koj tuaj yeem 10 zaug ob zaug hauv ib hnub tuaj yeem pab txhim kho pob txha, ib yam.
- Ua haujlwm hnyav hauv vaj lossis ua vaj, caij ski, skating, thiab karate kuj yog qhov kev xaiv zoo.
- Kev tawm dag zog xws li ua luam dej thiab caij tsheb kauj vab tsis xav kom koj txav koj lub cev qhov hnyav ib puag ncig, yog li thaum lawv zoo li ib feem ntawm phiaj xwm kev tawm dag zog tag nrho, lawv tsis zoo rau kev txhim kho pob txha.
- Yog tias koj muaj feem cuam tshuam rau kev txhaws pob txha lossis lwm yam mob, nrog koj tus kws kho mob lossis kws kho mob lub cev kom paub tseeb tias koj tau txais phiaj xwm kev tawm dag zog uas muaj kev nyab xeeb thiab noj qab haus huv rau koj.
Kauj Ruam 4. Txhob haus luam yeeb thiab zam kev haus luam yeeb thib ob
Kev haus luam yeeb yog teeb meem tsis txaus ntseeg rau txhua qhov ntawm koj lub cev, thiab koj cov pob txha tsis muaj qhov tshwj xeeb. Kev haus luam yeeb cuam tshuam nrog koj lub cev siv cov vitamin D los nqus cov calcium thiab cuam tshuam nrog koj lub cev muaj peev xwm siv vitamin C los tsim cov collagen tshiab. Ob yam no ua rau koj cov pob txha tsis muaj zog. Qhov tseeb, kev haus luam yeeb yog txuas ncaj qha rau qis pob txha ceev. Yog tias koj haus luam yeeb, sim txiav kom sai li sai tau.
- Kev haus luam yeeb kuj tseem txo qis cov tshuaj estrogen hauv txiv neej thiab poj niam. Estrogen tseem ceeb heev los pab koj cov pob txha khaws cov calcium thiab lwm yam zaub mov.
- Cov kev tshawb fawb tau pom tias kis tau cov pa luam yeeb thib ob thaum lub sijhawm hluas thiab thaum laus tuaj yeem ua rau muaj kev pheej hmoo ntawm kev tsim cov pob txha qis tom qab. Khaws menyuam yaus thiab cov tub ntxhais hluas loj hlob nyob deb ntawm cov chaw uas muaj pa luam yeeb.
Yees duab - Los ntawm kev siv qhov kev pabcuam no, qee cov ntaub ntawv yuav raug muab qhia rau YouTube
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Ua tib zoo saib kom tau txais koj cov vitamins los ntawm cov khoom noj tag nrho, uas yog txoj hauv kev zoo tshaj plaws rau koj lub cev kom nqus tau
Lus ceeb toom
- Tsis txhob haus cov calcium ntau dhau. Noj ntau dhau, nws tuaj yeem tsim teeb meem hauv lub raum, ua rau mob caj dab hnyav, thiab ua rau mob leeg.
- Hnav tshuaj pleev thaiv hnub thaum twg koj tawm mus tshav ntuj kom txo koj txoj kev pheej hmoo mob qog noj ntshav.
