Cov hniav yog ntau txheej tawv tawv tawv faus rau hauv cov pos hniav. Thaum cov hniav txha hniav laus thiab cov hniav (cov txheej sab nrauv thiab txheej thib ob ntawm cov hniav) ua rau cuam tshuam los ntawm cov hniav lwj, tshwm sim los ntawm kev nthuav dav ntawm cov kab mob ntawm thiab ntawm cov hniav, kab noj hniav lossis lub qhov pib tsim. Thaum qhov ntawd tshwm sim, feem ntau cov kws kho hniav pom zoo tias kev kho mob zoo (los ntawm kev sau kab noj hniav) tsuas yog txoj hauv kev muaj txiaj ntsig. Txawm li cas los xij, muaj qee qhov pov thawj tsis tseeb tias kab noj hniav tuaj yeem txhim kho tau los ntawm kev kho tsev xws li kev hloov pauv zaub mov noj. Qhov tseem ceeb tshaj plaws, kev tu lub qhov ncauj kom raug thiab kho hniav tas li tuaj yeem tiv thaiv kab noj hniav feem ntau ua ntej.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Kho Koj Kab Noj Ib Leeg
Kauj Ruam 1. Tau txais cov vitamin D
Paub ntev tias tau txais txiaj ntsig zoo rau kev noj qab haus huv pob txha, vitamin D txhawb koj cov metabolism hauv calcium thiab pab koj lub cev tsim cathelicidin, uas yog tshuaj tua kab mob peptide uas tawm tsam cov kab mob uas paub tias ua rau kab noj hniav.
Vitamin D yog cov roj-soluble vitamin uas tsis yooj yim los ntawm koj cov zaub mov noj, txawm hais tias muaj ntses ntses (xws li ntses liab, mackerel thiab tuna) yog qhov zoo tshaj plaws ntawm cov vitamins. Hloov chaw, tau txais tshav ntuj ntau (txawm tias koj tsis tuaj yeem hnav tshuaj pleev thaiv hnub thiab tseem ua kom cov metabolism hauv vitamin D yog li txwv koj lub sijhawm kom ntau li 15-30 feeb ib zaug). Thaum lub caij ntuj no, thaum tshav ntuj tuaj yeem muaj rau koj tsawg dua, koj tuaj yeem noj cov tshuaj vitamin D ntxiv
Kauj Ruam 2. Siv cov khoom noj uas muaj vitamin K ntau dua2.
Cov vitamin K2 yog ib qho xwm txheej tshwm sim zoo ib yam li vitamin K uas yog ib qho tseem ceeb hauv kev txhim kho pob txha ntsej muag, suav nrog cov hniav. Raws li nws feem ntau tsis muaj zaub mov noj niaj hnub, ua kev sib koom ua ke txhawm rau nce koj qhov kev noj haus tuaj yeem pab kho koj kab noj hniav ib txwm muaj. Cov vitamin K2 feem ntau pom muaj nyob hauv cov khoom noj fermented thiab khoom tsiaj xws li:
- Tsiaj (tshwj xeeb yog roob ris thiab cw) innards
- Skate daim siab roj
- Pob txha pob txha
Kauj Ruam 3. Sim fermented cod liver oil kom tau cov vitamins uas muaj rog
Qee qhov kev tshawb fawb qhia tias kab noj hniav tshwm sim ib feem vim tsis muaj cov vitamins rog (vitamins A, D, thiab K) hauv cov khoom noj niaj hnub no. Qhov tseeb tias cov roj ntses no tau fermented, ntau dua li cov dej qab zib, txhais tau tias nws tseem txhaws tag nrho ntawm cov vitamins D thiab A, ob qho tseem ceeb rau kev rov ua kom zoo ntawm koj cov hniav.
- Yog tias koj tsis tuaj yeem tau txais lossis tsis xav sim fermented cod daim siab roj, koj tuaj yeem ntxiv cov vitamin A ntau ntxiv rau koj cov zaub mov los ntawm kev noj cov nqaij qaib loj lossis tshis cheese, lossis haus mis nyuj tag nrho. Nco ntsoov tias nws yuav siv 2 ooj (57 g) ntawm daim siab, 17 ooj (480 g) ntawm tshis cheese, thiab 2 nkas loos (7.6 L) mis nyuj kom sib npaug tsuas yog 1 teaspoon (4.9 mL) ntawm fermented cod siab roj.
- Ib yam nkaus, koj tuaj yeem ntxiv cov vitamin D ntau ntxiv rau koj cov zaub mov los ntawm kev noj cov ntses loj, qe, thiab ntxiv, haus tag nrho cov mis. Yuav kom sib npaug tus nqi ntawm cov vitamin D hauv 1 teaspoon (4.9 mL) ntawm fermented cod daim siab roj, koj yuav tsum tau noj 18 ooj (510 g) ntawm salmon, 5 lub qe qe, thiab 21 nkas loos (79 L) ntawm cov mis nyuj tag nrho.
Kauj Ruam 4. Siv cov khoom noj uas muaj calcium ntau
Calcium pab ntxiv dag zog rau cov hniav, yog li ua kom koj cov calcium ntau ntxiv. Txoj hauv kev yooj yim tshaj plaws uas yuav tsum haus cov khoom siv mis nyuj ntau dua, xws li mis, cheese, thiab yogurt. Calcium tuaj yeem pab rov kho koj cov hniav.
Yog tias ua tau, sim noj cov cheese. Cheese pab txhawb cov qaub ncaug, uas tig rov qab cov zaub mov rau cov hniav thiab ntxuav cov zaub mov seem
Kauj Ruam 5. Siv tshuaj txhuam hniav txhuam hniav
Koj tuaj yeem yuav cov tshuaj txhuam hniav uas tsis muaj tshuaj fluoride uas tseem tuaj yeem pab txhim kho cov hniav thiab ua rau lawv muaj zog dua. Nco ntsoov tias cov tshuaj txhuam hniav no yuav kim dua li koj lub npe ib txwm muaj.
Koj tseem tuaj yeem ua koj tus kheej cov tshuaj txhuam hniav yog tias koj xav txuag nyiaj. Ua ke 4 diav (59 mL) ntawm cov txiv maj phaub roj, 2 diav (29 g) ntawm ci dej qab zib, 1 tablespoon (13.4 g) ntawm xylitol (lossis pinch ntawm stevia), 20 tee roj peppermint, thiab 20 tee ntawm cov kab kawm los yog calcium/magnesium hmoov
Kauj Ruam 6. Saib xyuas cov txheej txheem kho kom zoo
Thaum koj muaj kab noj hniav, kab mob thiab kua qaub yuav ua rau koj cov hniav puas. Kev sib txawv ntawm cov xim qhia txog qhov kev puas tsuaj; xim tsaus nti txhais tau tias yog kab noj hniav loj dua. Thaum koj tab tom ua haujlwm kho kab noj hniav, rov qab saib seb koj puas pom muaj kev hloov xim xim.
- Ib qho ntxiv, xav txog qhov hnov mob. Yog tias qhov mob zoo li hloov pauv los ntawm qhov ua rau mob ntev, ua rau lub cev mob mus rau qhov mob ntau dua lossis ua rau cov zaub mov kub thiab txias, kab noj hniav tuaj yeem txhim kho. Txawm li cas los xij, yog tias qhov mob hnyav ntxiv, koj yuav tsum sab laj nrog koj tus kws kho hniav kom kho.
- Nco tseg txhua yam kev cuam tshuam zaub mov. Thaum cov hniav tawg, zaub mov tuaj yeem sab hauv kab noj hniav. Qhov no tsim cov txiaj ntsig sib txuam thiab ua rau tsis xis nyob thiab nkag siab. Ib qho ntxiv, nws tuaj yeem cuam tshuam qhov txheej txheem kho kom zoo.
- Saib xyuas kom puas. Nyob ntawm qhov loj ntawm koj cov kab noj hniav qub, koj cov kab noj hniav uas muaj kab noj hniav tuaj yeem ua rau tsis muaj zog ntau dua li ib txwm muaj, noj qab nyob zoo. Yog tias koj tab tom xaiv tsis mus kho hniav, yuav tsum paub tshwj xeeb txog qhov no.
Txoj Kev 2 ntawm 3: Tiv Thaiv Kab Mob Lawm
Kauj Ruam 1. Txhuam koj cov hniav tas li
Koj yuav tsum txhuam koj cov hniav tsawg kawg ob zaug ib hnub. Qhov zoo tshaj, koj yuav tsum txhuam koj cov hniav 30 feeb tom qab noj mov thiab tom qab haus lwm yam uas tsis yog dej. Khaws tus txhuam hniav ntawm lub kaum sab xis 45 ° rau koj cov pos hniav thiab maj mam txav tus txhuam hniav rov qab los rau hauv qhov nrawm. Xyuas kom koj txhuam hniav sab hauv, sab nrauv thiab zom cov hniav.
- Tsis txhob hnov qab txhuam koj tus nplaig, vim tus nplaig tseem tuaj yeem nqa cov kab mob thiab cov khoom noj.
- Siv txhuam txhuam mos. Koj cov hniav tuaj yeem ua puas los ntawm kev txhuam tawv dhau lossis siv txhuam txhuam nrog cov tawv tawv. Koj yuav tsum hloov koj cov txhuam hniav txhua txhua 3 rau 4 lub hlis.
- Tso cov tshuaj txhuam hniav hauv koj lub qhov ncauj yam tsis yaug. Ncuav tawm ua npuas dej ntxiv, tab sis tsis txhob yaug koj lub qhov ncauj nrog dej. Koj xav muab cov zaub mov hauv cov tshuaj txhuam hniav qee lub sijhawm kom nqus tau rau hauv koj cov hniav.
- Yog tias koj cov hniav rhiab heev, siv tshuaj txhuam hniav rau cov hniav rhiab heev-cov no tuaj yeem pab txo cov pos hniav zoo ib yam.
Kauj Ruam 2. Txhuam koj cov hniav txhua hnub
Siv li ntawm 18 ntiv tes (46 cm) ntawm cov hlua, cua feem ntau ntawm cov hlua siv nyob ib ncig ntawm tus ntiv tes nruab nrab ntawm ib txhais tes thiab tus so nyob ib ncig ntawm tus ntiv tes nruab nrab ntawm lwm tus tes. Tuav rau cov hlua ruaj khov ntawm koj tus ntiv tes xoo thiab koj tus ntiv tes xoo. Qhia maj mam siv cov hlua ntawm TXHUA koj cov hniav siv maj mam txav mus los. Nco ntsoov khoov cov hlua hauv qab ntawm txhua tus hniav. Thaum cov ntsia hlau nyob nruab nrab ntawm cov hniav, siv cov lus tsa suab nce thiab nqis (maj mam!) Txhawm rau txhuam txhua sab ntawm txhua tus hniav. Thaum koj ua tiav nrog 1 tus hniav, tshem cov hlua ntxiv thiab txav mus rau tus hniav tom ntej.
Yog tias koj tsis paub meej txog cov txheej txheem siv cov hlua zoo, koj tuaj yeem saib cov vis dis aus uas tsim los ntawm American Dental Association
Kauj Ruam 3. Siv tshuaj fluoride
Cov tshuaj fluoride hauv tshuaj txhuam hniav thiab tshuaj txhuam hniav hloov pauv cov tshuaj calcium hauv hydroxyapatite nrog fluorapatite, cov tshuaj uas tiv taus kev tshem tawm cov kab mob los ntawm cov kua qaub thiab yog li ntawd pab tiv thaiv kab noj hniav. Tshuaj fluoride hauv tshuaj txhuam hniav pab ntxiv dag zog rau cov hniav txha hniav laus. Tshuaj fluoride kuj tseem tuaj yeem pab txheej txheem tiv thaiv kab noj hniav vim tias nws tiv thaiv kab mob, tua cov kab mob hauv qhov ncauj uas yog qhov ua rau lossis kab noj hniav.
- Txawm hais tias qee tus tau hais qhia kev txhawj xeeb txog kev siv cov tshuaj fluoride, 2007 tsab ntawv tshawb fawb hauv tebchaws tau qhia tias cov tshuaj fluoride yog cov ntxhia tseem ceeb thiab muaj kev noj qab haus huv thiab tsim nyog rau cov hniav thiab pob txha.
- Koj kuj tseem tuaj yeem siv tshuaj txhuam hniav tshwj xeeb los txhim kho cov hniav, xws li Squigle Enamel Saver tshuaj txhuam hniav (nrog tshuaj fluoride).
Kauj Ruam 4. Txiav cov khoom noj txom ncauj rov qab
Cov khoom noj txom ncauj txhua hnub lossis haus dej haus ntawm no thiab txhais tau tias koj cov hniav muaj kev pheej hmoo tas li. Txhua lub sijhawm koj noj lossis haus ib yam dab tsi (tsis yog dej), koj lub qhov ncauj kab mob tsim cov kua qaub uas ua haujlwm txhawm rau txhawm rau txhawm rau txhuam koj cov hniav txha hniav laus.
Yog tias koj yuav tsum tau khoom noj txom ncauj, xaiv kev noj qab haus huv zoo li cheese, yogurt, lossis ib daig txiv hmab txiv ntoo. Zam cov khoom noj txom ncauj uas tsis zoo rau koj cov hniav, xws li chips lossis khoom qab zib
Kauj Ruam 5. Txo koj kev noj cov carbohydrates thiab qab zib
Kab noj hniav ua rau cov kab mob xav tau zaub mov (piv txwv li, carbohydrates thiab qab zib) kom muaj sia nyob. Tom qab ntawd lawv hloov cov zaub mov ntawd rau hauv cov kua qaub, uas ua rau cov hniav tsis muaj zog. Txwv koj kev noj cov carbohydrates thiab qab zib kom cov kab mob tsis muaj dab tsi los noj. Qhov no txhais tau tias sim ua kom tsis txhob ua txhua yam khoom noj thiab npaj ua ntej, xws li ncuav qab zib, ncuav qab zib, chips, crackers, thiab lwm yam.
- Koj yuav tsum zam cov dej qab zib thiab lwm yam dej qab zib vim tias cov khoom noj no muaj ntau ntxiv qab zib. Tsis tas li ntawd, dej qab zib muaj kua qaub heev thiab tuaj yeem ua rau cov hniav puas ntawm koj cov hniav.
- Yog tias tseem xav txaus siab rau qee yam qab zib, sim siv zib ntab, uas yog tshuaj tua kab mob. Koj kuj tseem tuaj yeem siv stevia, uas yog tshuaj ntsuab uas yog 200 zaug qab zib dua qab zib.
- Txhawm rau kom koj txaus siab noj cov nplej, sim ua cov nplej zom, zoo li cov qhob cij tiag tiag, thiab tsuas yog nyob hauv qhov nruab nrab.
- Thaum koj ua raws li cov carbohydrates lossis qab zib, nco ntsoov txhuam koj cov hniav tom qab txhawm rau ntxuav lawv ntawm cov khib nyiab uas tuaj yeem ua rau koj cov hniav thiab nrawm rau kev txhim kho ntawm kev lwj.
Kauj Ruam 6. Noj cov txiv hmab txiv ntoo tshiab
Cov txiv hmab txiv ntoo feem ntau muaj lwm hom suab thaj uas tsis zoo li cov kab mob, yog li txaus siab rau cov kua, txiv pear, txiv duaj, lossis lwm yam txiv hmab txiv ntoo hauv qhov nruab nrab. Ib qho ntxiv, cov txiv hmab txiv ntoo tshiab, nrog rau zaub, tuaj yeem ua rau cov qaub ncaug ntws thiab pab ntxuav cov zaub mov khib nyiab ntawm koj cov hniav.
Sim ua kom nruab nrab cov txiv hmab txiv ntoo citrus koj noj vim cov no yog cov kua qaub heev thiab tuaj yeem zom cov hniav txha hniav laus dhau sijhawm. Noj lawv ua ib feem ntawm pluas mov (thiab tsis yog lawv tus kheej), thiab ib txwm yaug koj lub qhov ncauj tawm nrog dej tom qab los ntxuav cov khoom noj
Kauj Ruam 7. Chew txhua qhov tom kom tas
Kev zom ua rau ua rau cov qaub ncaug, uas yog ib txwm muaj cov kab mob tua kab mob thiab pab ntxuav cov khoom noj uas lo rau ntawm cov hniav. Cov qaub ncaug muaj cov calcium thiab phosphate thiab tuaj yeem pab tshem tawm cov kua qaub hauv cov zaub mov thiab rhuav tshem qee cov kab mob.
Cov khoom noj qab zib zoo li ua rau cov qaub ncaug ntau ntxiv, tab sis cov khoom noj qaub kuj tseem muaj kua qaub, yog li zom, zom, thiab zom qee yam ntxiv kom nce cov qaub ncaug uas koj ua
Kauj Ruam 8. Xav txog kev txwv phytic acid
Muaj qee tus neeg pom zoo tias koj txo qis cov zaub mov uas muaj phytic acid (xws li taum thiab legumes) raws lub tswv yim tias phytic acid tiv thaiv kev nqus cov zaub mov. Phytic acid khi cov zaub mov, tab sis qee qhov ntawm cov zaub mov no tau tso tawm los ntawm kev ua noj, los ntawm tsau taum thiab legumes hauv dej ua ntej ua noj, thiab hauv ib puag ncig acidic ntawm lub plab.
Kauj Ruam 9. Noj cov tshuaj ntxhia ntxiv
Yog tias koj noj cov tshuaj multivitamin, xyuas kom nws suav nrog cov zaub mov, tshwj xeeb yog calcium thiab magnesium. Nco ntsoov, calcium thiab magnesium (thiab tshwj xeeb tshaj yog calcium, cov ntxhia tseem ceeb hauv koj cov hniav) yog qhov tseem ceeb rau cov hniav muaj zog. Feem ntau, cov ntxhia ntxiv yuav tsum muaj:
- Txaus calcium uas koj tau txais tsawg kawg 1000 mg txhua hnub. Txiv neej laus dua 71 xyoos thiab poj niam laus dua 51 xyoos yuav tsum tau txais 1200 mg txhua hnub.
- Magnesium txaus kom koj tau txais txog 300-400 mg txhua hnub. Cov menyuam muaj kev xav tau sib txawv-rau menyuam yaus txij thaum yug txog 3 xyoos, 40-80 mg/hnub; rau cov menyuam hnub nyoog 3-6 xyoos, 120 mg/hnub; rau cov menyuam yaus txog 10 xyoo, 170 mg/hnub. Rau cov menyuam, siv cov menyuam cov vitamins.
Kauj Ruam 10. Tau txais cov vitamin D. txaus
Vitamin D tswj hwm qhov sib npaug ntawm calcium thiab phosphate hauv koj cov pob txha thiab cov hniav. Cov no suav nrog ntses rog (xws li ntses salmon, mackerel, thiab tuna), soymilk, mis nyuj, mis nyuj, qe, thiab yogurt. Lwm txoj hauv kev kom tau txais cov vitamin D yog los ntawm tshav ntuj lossis ntxiv rau qhov koj tuaj yeem yuav ntawm txhua lub khw muag khoom noj qab haus huv lossis chaw muag tshuaj.
Cov neeg laus thiab menyuam yaus yuav tsum tau txais txog 600 IU (Cov Chav Thoob Ntiaj Teb) ntawm cov vitamin D txhua hnub. Cov neeg laus dua 70 xyoo yuav tsum tau txais 800 IU txhua hnub
Kauj Ruam 11. Haus dej ntau
Dej-tshwj xeeb yog cov dej uas muaj tshuaj fluoridated- tau txiav txim los ntawm qee qhov haus zoo tshaj plaws rau kev noj qab haus huv hniav. Kev pom zoo dav dav yog kwv yees li 8 tsom iav dej hauv ib hnub. Feem ntau cov dej hauv zej zog tau ntxiv cov tshuaj fluoride los pab tiv thaiv hniav lwj. Cov dej haus pab koj nyob twj ywm kom koj thiaj li tsim tau cov qaub ncaug txaus. Tsis tas li ntawd, dej pab ntxuav cov khoom khib nyiab uas xoob.
Muaj ntau qhov kev sib cav nyob ib puag ncig cov dej uas muaj tshuaj fluoridated. Nws tseem tsis tau paub meej tias cov dej fluoridated muaj txiaj ntsig zoo li cas rau kev noj qab haus huv, thiab qee qhov muaj kev txhawj xeeb txog qhov tshwm sim tshwm sim los ntawm kev haus cov tshuaj fluoride thiab raug ntev
Kauj Ruam 12. Siv tshuaj ntsuab los pab tiv thaiv kab noj hniav
Tshuaj tua kab mob tuaj yeem siv los pab tswj cov kab mob hauv koj lub qhov ncauj thiab tiv thaiv lawv txoj kev loj hlob. Qee qhov tshuaj ntsuab tua kab mob zoo tshaj plaws suav nrog qej, thyme, goldenseal, oregon txiv hmab hauv paus, thiab oregano. Koj tuaj yeem ua cov tshuaj yej mloog zoo siv ib qho ntawm cov tshuaj ntsuab no lossis dilute lawv los siv ua tshuaj yaug qhov ncauj.
- Txhawm rau ua tshuaj yej: Boil dej thiab ncuav nws mus rau hauv lub tais npog. Siv 2 teaspoons (li 2 g) ntawm cov tshuaj ntsuab qhuav rau txhua 2 khob (470 mL) dej. Maj mam do cov tshuaj ntsuab thiab npog lub tais. Cia cov dej txias kom tiav thiab tom qab ntawd nchuav cov tshuaj yej sib xyaw rau hauv lub khob nrog lub hau los ntawm lub sab cib (kom ntes cov tshuaj ntsuab qhuav) thiab tso rau hauv tub yees. Koj tuaj yeem siv cov no ntev txog 2 lub lis piam tom qab tub yees.
- Ua kom yaug qhov ncauj: Thaum koj xav tau cov tshuaj yaug qhov ncauj, tau khob thiab ntxiv qhov sib npaug ntawm cov tshuaj yej thiab dej sib npaug. Siv qhov no los yaug. Khaws nws hauv koj lub qhov ncauj li 1 txog 2 feeb thiab tsis yaug nrog dej li 5 feeb.
Txoj Kev 3 ntawm 3: Thaum Mus Nrhiav Kev Kho Mob
Kauj Ruam 1. Tham nrog koj tus kws kho hniav yog tias koj xav tias koj muaj kab noj hniav
Yog tias koj muaj lossis xav tias koj muaj kab noj hniav (piv txwv li, koj tab tom mob hniav, hnov mob hniav, mob thaum noj mov lossis haus dej, lossis muaj xim av), koj yuav tsum mus ntsib kws kho hniav tam sim ntawd. Cov kws kho hniav muaj ntau txoj hauv kev kom tsis txhob txhuam hniav thiab txhawb kev noj qab haus huv ntawm koj cov hniav, thiab cov hau kev no muaj kev nyab xeeb thiab ntseeg tau ntau dua li kev kho tsev.
- Kev txhaws yog hom kev kho mob feem ntau thiab koom nrog tshem tawm cov hniav lwj thiab "txhaws" thaj av nrog cov tshuaj sib xyaw, cov plooj (porcelain), lossis lwm yam khoom siv.
- Cov pov thawj pom zoo rau kev kho mob ntuj yog qhov txwv thiab hnub tim. Qhov tseeb, ib txoj kev tshawb fawb uas qhia tias kev noj zaub mov nplua nuj nyob hauv txiv hmab txiv ntoo, zaub, nqaij, mis, thiab vitamin D tuaj yeem kho kab noj hniav rov qab rau xyoo 1932!
- Nws yog qhov zoo tshaj kom tau txais kev saib xyuas uas koj xav tau sai li sai tau. Ua ntej koj tau kho kab noj hniav los ntawm kws tshaj lij kho hniav, qhov muaj feem zoo ntawm kev tiv thaiv kev loj hlob ntawm kab noj hniav. Ntxiv mus, yog tias kab noj hniav raug kho ua ntej koj txawm tias muaj mob, koj yuav tsis xav tau kev kho mob siab dua thiab raug nqi ntau dua, zoo li lub hauv paus kwj dej.
Kauj Ruam 2. Mus ntsib kws kho hniav tsis tu ncua rau kev kuaj mob thiab tu cev
Xyuas kom koj mus ntsib kws kho hniav thiab tu koj cov hniav kom huv si los ntawm kws kho hniav kom tsawg kawg txhua 6 lub hlis. Txawm li cas los xij, tsis muaj ib tus me me-haum-txhua qhov hais txog qhov ntau npaum li cas koj yuav tsum mus ntsib kws kho hniav. Piv txwv li, yog tias koj muaj qhov sib sib zog nqus nruab nrab ntawm koj cov hniav, koj tus kws kho hniav tseem xav kom koj tuaj ntxuav thiab tshuaj xyuas txhua 4 lub hlis.
- Tau txais kev kho hniav tas li tuaj yeem pab tiv thaiv kab noj hniav tshiab los ntawm kev tsim. Ib qho ntxiv, koj tus kws kho hniav tuaj yeem pom cov kab noj hniav tshiab uas koj tsis paub txog thiab kho lawv ua ntej lawv mob hnyav.
- Ua raws koj tus kws kho hniav cov lus qhia yuav ua li cas saib xyuas koj cov hniav kom raug thiab lawv cov qauv tshwj xeeb thiab pleev.
Kauj Ruam 3. Hu rau koj tus kws kho hniav tus nab npawb xwm txheej ceev yog tias koj muaj cov tsos mob hnyav
Qee qhov teeb meem kho hniav xav tau kev saib xyuas tam sim los tiv thaiv lawv kom tsis txhob mob hnyav dua. Yog tias koj ntsib kev kho hniav xwm txheej ceev, tiv tauj koj tus kws kho hniav tam sim lossis tshawb nrhiav chaw kho hniav xwm txheej kub ntxhov nyob ze koj. Koj yuav tsum nrhiav kev kho mob xwm txheej ceev yog:
- Ib qho ntawm koj cov hniav tau tawg, khob tawm, lossis txav chaw.
- Koj muaj cov tsos mob ntawm kev kho hniav lossis qhov ncauj, xws li o nyob ib puag ncig koj lub puab tsaig, ua pa nyuaj, lossis mob hnyav, tshwj xeeb tshaj yog tias nws tsis txaus kom koj tsaug zog txawm tias muaj cov tshuaj yuav tom khw.
- Koj muaj kev nkag siab sai rau khoom qab zib lossis khoom noj sov lossis txias thiab dej qab zib.
Lub tswv yim
- Nco ntsoov tias kev noj qab haus huv hauv qhov ncauj yog txuas nrog koj kev noj qab haus huv tag nrho. Teeb meem nrog koj cov hniav tau cuam tshuam nrog kev pheej hmoo siab ntawm kev kho mob xws li ntshav qab zib thiab kab mob hauv lub plawv.
- Koj thawj koom ruam zoo tshaj plaws kom koj lub qhov ncauj thiab cov hniav noj qab nyob zoo yog tiv thaiv kab noj hniav los ntawm kev tsim ua ntej. Koom nrog hauv qhov ncauj kom huv thiab txwv cov khoom qab zib thiab dej qab zib.
