4 Txoj Kev Nres Ntej Teeb Meem Teeb Meem

Cov txheej txheem:

4 Txoj Kev Nres Ntej Teeb Meem Teeb Meem
4 Txoj Kev Nres Ntej Teeb Meem Teeb Meem

Video: 4 Txoj Kev Nres Ntej Teeb Meem Teeb Meem

Video: 4 Txoj Kev Nres Ntej Teeb Meem Teeb Meem
Video: Xov xwm teeb meem loj dej ntshav nyob suav teb txau ntshai sep 2020 2024, Lub peb hlis ntuj
Anonim

Yog tias koj yog ib tus ntawm ntau tus neeg uas muaj teeb meem plab thiab zom zaub mov, tej zaum koj tab tom nrhiav kev pab-txawm tias nws yog los ntawm qhov teeb meem luv luv xws li raws plab lossis ntuav, lossis los ntawm mob hnyav xws li Crohn tus kab mob. Hmoov zoo, kev zom zaub mov tuaj yeem txhim kho nrog kev noj zaub mov thiab kev hloov pauv hauv lub neej, thiab kev kho mob muaj rau cov teeb meem hnyav dua. Txhim kho koj lub plab teeb meem nrog kev hloov pauv koj tuaj yeem ua rau koj tus kheej thiab los ntawm kev nrhiav kev saib xyuas tsim nyog.

Cov kauj ruam

Txoj Kev 1 ntawm 4: Kho Teeb Meem Teeb Meem Ib Ntus

Nres Teeb Meem Teeb meem Kauj Ruam 1
Nres Teeb Meem Teeb meem Kauj Ruam 1

Kauj Ruam 1. Tiv thaiv kom raws plab

Ua kom lub cev muaj zog los ntawm kev haus dej, kua txiv, thiab kua zaub txhua hnub. So kom txaus los ntawm kev nyob hauv tsev los ntawm kev ua haujlwm lossis tsev kawm ntawv thiab nyob hauv txaj. Sim cov tshuaj tiv thaiv raws plab raws cov tshuaj tom khw muag khoom tom khw xws li Pepto-Bismol lossis Immodium A-D los pab daws cov tsos mob. Ua raws cov zaub mov ntshiab ntawm cov dej, kua zaub, kua txiv, thiab haus dej haus kom txog thaum koj tuaj yeem lis cov zaub mov tau zoo, tom qab ntawd qhia txog BRAT cov zaub mov noj: tsawb, txhuv, txiv applesauce, thiab ci.

  • Zam cov khoom noj muaj rog, mis nyuj, caffeine, cawv, thiab khoom qab zib dag.
  • Ntau tus neeg mob raws plab yog tshwm sim los ntawm cov kab mob thiab yuav kis tau ob peb hnub. Nws kuj tseem tuaj yeem tshwm sim los ntawm kev mob plab zom mov, uas yog ntau dua li qhov koj xav.
  • Yog tias koj cov tsos mob hnyav dua lossis tsis kho tom qab 48 teev, mus ntsib koj tus kws kho mob - koj yuav xav tau tshuaj tua kab mob lossis lwm yam tshuaj.
Nres Teeb Meem Teeb meem Kauj Ruam 2
Nres Teeb Meem Teeb meem Kauj Ruam 2

Kauj Ruam 2. Yooj yim ntuav thiab ntuav nrog noj zaub mov zoo

Nyob twj ywm dej - zoo li nrog raws plab, lub cev qhuav dej yog qhov txaus ntshai tshaj plaws thaum koj mob ntuav. Yog tias koj tuaj yeem noj yam tsis ntuav, noj me me ntawm cov zaub mov tsis zoo xws li toast, crackers, thiab jell-o. Thaum koj tuaj yeem khaws cov no, ntxiv mov, cereal, thiab txiv hmab txiv ntoo rau koj noj. Ua kom koj noj qeeb qeeb vim koj tus mob zoo tuaj.

  • Yog tias koj nkees heev rau haus dab tsi, sim nqus ntawm cov dej khov kom tau cov dej me me.
  • Thaum koj haus cov kua, sim kom lawv nyob hauv chav sov. Tsis txhob haus dej txias lossis txias.
  • Tsis txhob noj cov khoom noj ntsim lossis rog, uas tuaj yeem ua rau koj mob plab ntxiv.
  • Cia koj lub plab nqig tom qab ntuav los ntawm kev tos 30 - 60 feeb tom qab noj lossis haus dab tsi. Tsis txhob sim hnyav khoom noj kom txog thaum tsawg kawg 6 teev tom qab koj ntuav zaum kawg.
  • Yog tias koj lub plab mob los ntawm kev mob plab, sim tshuaj zoo li Dramamine ua ntej mus ncig.
Nres Teeb Meem Teeb meem Kauj Ruam 3
Nres Teeb Meem Teeb meem Kauj Ruam 3

Kauj Ruam 3. Nrhiav kev kho mob xwm txheej ceev yog tias koj pom cov tsos mob ntawm lub cev qhuav dej

Yog tias koj muaj mob raws plab lossis ntuav uas kav ntev tshaj 24 teev, lossis koj tsis tuaj yeem khaws cov kua dej ntau dua 12 teev, mus ntsib koj tus kws kho mob tam sim ntawd. Nrhiav kev saib xyuas xwm txheej ceev yog tias koj muaj cov cim lossis tsos mob ntawm lub cev qhuav dej, xws li:

  • Kev nqhis dej heev
  • Qhov ncauj qhuav lossis tawv nqaij
  • Cov zis zis tsaus, lossis ua kom me me lossis tsis tso zis
  • Tsis muaj zog, kiv taub hau, qaug zog, ua tsis taus pa
Nres Teeb Meem Teeb meem Kauj Ruam 4
Nres Teeb Meem Teeb meem Kauj Ruam 4

Kauj Ruam 4. Mus ntsib koj tus kws kho mob yog tias koj mob lossis kub cev

Ua npaws 102 ° F (39 ° C) lossis siab dua nrog rau mob plab, xeev siab, lossis ntuav tuaj yeem yog ib qho cim ntawm mob hnyav xws li mob pancreatitis. Lwm cov tsos mob uas xav tau kev kho mob suav nrog mob hnyav rau lub plab, qhov quav, lossis mob hauv siab. Yog tias koj muaj ntshav hauv koj cov quav lossis ntuav, lossis koj cov quav yog xim dub thiab tsis zoo, mus ntsib koj tus kws kho mob tam sim ntawd.

Nres teeb meem plab 5 Kauj Ruam 5
Nres teeb meem plab 5 Kauj Ruam 5

Kauj Ruam 5. Tsis txhob thaiv qhov quav ib txwm, yog ua tau

Sim noj prunes lossis yogurt uas muaj kab lis kev cai nyob. Hydrate zoo thiab tau txais kev tawm dag zog tas li. Ua kom muaj fiber ntau hauv koj cov zaub mov nrog zaub thiab cov nplej tag nrho. Tham nrog koj tus kws kho mob yog tias koj tsis muaj lub plab zom mov ntau dua li ib lub lim tiam-lawv tuaj yeem hais qhia roj castor, tom khw muag mis nyuj ntawm magnesia, lossis laxative.

Tib neeg muaj lub suab sib txawv, thiab nws ib txwm muaj lub plab zom mov txhua hnub txog 3 zaug hauv ib lub lis piam. Yog tias koj cov quav hnyav heev lossis koj yuav tsum muaj lub zog txav mus los, mus ntsib koj tus kws kho mob

Nres Teeb Meem Teeb meem Kauj Ruam 6
Nres Teeb Meem Teeb meem Kauj Ruam 6

Kauj Ruam 6. Yeem cov kua qaub rov qab thiab kub cev (GERD) nrog kev noj zaub mov thiab tshuaj, yog xav tau

GERD feem ntau tuaj yeem tswj tau nrog kev hloov zaub mov noj. Yog tias muaj cov tsos mob tshwm sim, sim cov tshuaj antacid tom khw muag khoom xws li Tums lossis Rolaids. Yog tias koj cov tsos mob tseem nyob, mus ntsib koj tus kws kho mob kom sau ntawv tshuaj tiv thaiv kab mob proton-pump inhibitor (PPI), histamine (H2) blocker, lossis tshuaj hu ua Baclofen. Ua cov kev hloov hauv kev noj zaub mov hauv qab no kom txo qis koj cov tsos mob ntawm GERD:

  • Txwv cov khoom noj rog hauv koj cov zaub mov.
  • Tsis txhob chocolate, mint, caffeine, thiab haus dej haus cawv.
  • Hla cov khoom noj ntsim yog tias tam sim no koj muaj qhov reflux flare-up.
  • Tsis txhob haus cawv.
  • Ceev faj ntawm cov zaub mov muaj kua xws li citrus, txiv lws suav, dos, thiab qej.
  • Noj cov nplej tag nrho, txiv hmab txiv ntoo, zaub, thiab nqaij ntshiv.
  • Ntxiv cov qhiav thiab fennel rau cov zaub mov txawv.
  • Sim probiotics los ntawm kev noj haus-kab lis kev cai yogurt.
  • Nyob ncaj tom qab noj mov. Tsis txhob pw tsawg kawg ob peb teev tom qab noj mov.

Nco tseg:

Hauv qhov mob hnyav, yuav tsum tau phais kom kho koj cov tsos mob.

Nres Teeb Meem Teeb meem Kauj Ruam 7
Nres Teeb Meem Teeb meem Kauj Ruam 7

Kauj Ruam 7. So kom plab zom mov nrog kua sov

Yog tias koj lub plab mob hnyav dua nyob rau ib hnub tshwj xeeb, muab koj lub plab so los ntawm kev haus cov kua ntshiab (tsis yog creamy) thiab tshuaj yej. Chamomile tshuaj yej, qhiav tshuaj yej, thiab tshuaj ntsuab tshuaj ntsuab yuav yog qhov tshwj xeeb tshaj plaws.

Sim sib txawv tshuaj ntsuab tshuaj ntsuab los nrhiav ib qho uas koj nyiam thiab ua rau koj lub plab zoo dua

Txoj Kev 2 ntawm 4: Kev Tswj Kab Mob

Nres Teeb Meem Teeb meem Kauj Ruam 8
Nres Teeb Meem Teeb meem Kauj Ruam 8

Kauj Ruam 1. Mus ntsib koj tus kws kho mob rau kev kuaj mob thiab kho mob

Cov kab mob ntev yog cov mob uas nyob ntev tshaj li qhov ib txwm muaj, muaj mob ib ntus. Lawv feem ntau xav tau kev ua haujlwm nrog kws kho mob rau kev saib xyuas mus sij hawm ntev. Cov kab mob ntev ntawm txoj hnyuv - koj lub plab thiab txoj hnyuv - tuaj yeem kho nrog zaub mov noj, tshuaj noj, thiab qee zaum kev phais. Yog tias koj muaj teeb meem plab uas yuav tsis ploj mus, mus ntsib kws kho mob thiab pib kho kom raug.

Sib tham txog kev xaiv nrog koj tus kws kho mob xub thawj - lawv tuaj yeem xa koj mus rau kws noj zaub mov noj, kws phais neeg, lossis kws tshwj xeeb hu ua kws kho mob plab zom mov

Nres Teeb Meem Teeb meem Kauj Ruam 9
Nres Teeb Meem Teeb meem Kauj Ruam 9

Kauj Ruam 2. Kho tus mob peptic ulcer nrog kev kho peb zaug thiab hloov pauv kev ua neej

Cov tshuaj antacids hla lub khw muag khoom xws li Tums, Rolaids, thiab Pepto-Bismol tuaj yeem pab daws cov tsos mob ntawm lub plab, tab sis kev kho mob tuaj yeem pab kho qhov txhab. Kev kho mob yuav tsum tau ua haujlwm nrog koj tus kws kho mob thiab feem ntau yuav kho nrog kev kho peb zaug: antacids, tshuaj tua kab mob, thiab tshuaj noj hu ua proton-pump inhibitor (PPI).

  • Ua kom hloov pauv txoj kev ua neej kom tsis txhob haus luam yeeb, zam cawv, thiab txo koj txoj kev ntxhov siab.
  • Zam kev siv NSAIDs, uas tuaj yeem ua rau mob plab ntau ntxiv.
Nres Teeb Meem Teeb meem Kauj Ruam 10
Nres Teeb Meem Teeb meem Kauj Ruam 10

Kauj Ruam 3. Kho Cov Mob Tsis Txaus Siab Plias (IBS) kom kho tau cov tsos mob

Cov kev cai dav dav ntawm txoj hnyuv zom zaub mov zoo siv rau IBS: zam cov zaub mov uas ua rau koj muaj tsos mob, tswj koj kev ntxhov siab, tawm dag zog, tsaug zog ntau, thiab nyob twj ywm hauv dej. Kev kho ntxiv tuaj yeem suav nrog kev hloov zaub mov noj thiab tshuaj noj. Tham nrog koj tus kws kho mob txog yam kev kho mob tsim nyog rau koj:

  • Qee lub sij hawm nws pab tshem tawm cov zaub mov uas ua rau muaj roj: cov dej haus carbonated thiab cov txiv hmab txiv ntoo nyoos thiab veggies yog qhov phem tshaj. Tham nrog koj tus kws kho mob txog qhov no ua ntej, vim tias kev noj zaub mov zoo feem ntau muaj zaub thiab txiv hmab txiv ntoo ntau.
  • Sim noj cov zaub mov uas tsis muaj gluten thiab pom tias qhov ntawd pab koj cov tsos mob.
  • Tsis txhob fructose (txiv hmab txiv ntoo suab thaj), lactose (mis qab zib pom hauv mis), thiab FODMAPs (fermentable oligosaccharides, disaccharides, polysaccharides, thiab polyols).
  • Tham nrog kws noj zaub mov kom paub meej txog yuav ua li cas zam cov khoom noj uas muaj FODMAPs. Feem ntau, txo kev noj zaub mov FODMAP siab xws li: dos (thiab leeks, chives, thiab dos zoo li zaub); qej; cov nqaij ua tiav; cov khoom muaj cov nplej; zib ntab thiab pob kws-syrup; txiv apples; dib liab; snap peas; artichoke; thiab ci taum.
  • Tham nrog cov tshuaj nrog koj tus kws kho mob. Tib neeg yuav tau txais txiaj ntsig los ntawm kev siv cov tshuaj fiber, tshuaj tua kab mob, tiv thaiv raws plab, lossis tiv thaiv kab mob. Nws nyob ntawm koj cov tsos mob thiab dab tsi ua rau lawv.
  • Rau cov tsos mob hnyav, xav txog IBS-tshuaj tshwj xeeb xws li Alosetron (Lotronex) lossis Lubiprostone (Amitiza). Qhov koj siv yog nyob ntawm koj cov tsos mob.
Nres Teeb Meem Teeb meem Kauj Ruam 11
Nres Teeb Meem Teeb meem Kauj Ruam 11

Kauj Ruam 4. Txwv qhov teeb meem ntawm Crohn's Disease nrog kev kho mob

Ua haujlwm nrog koj tus kws kho mob plab txhawm rau tswj koj cov tsos mob thiab sim ua kom tau txais kev zam txim. Kev kho mob feem ntau suav nrog tshuaj, thiab qee zaum phais. Ua ntej, ua haujlwm nrog koj tus kws kho mob kom sim tshuaj tiv thaiv kab mob zoo li sulfasalazine (Azulfidine), mesalamine (Asacol, Delzicol, thiab lwm tus), lossis corticosteroid zoo li prednisone. Los ntawm qhov ntawd, koj tuaj yeem sim lwm txoj kev kho lossis ua ke ntawm txoj kev kho:

  • Kev siv tshuaj tiv thaiv kab mob tiv thaiv kab mob tuaj yeem pab txo qis qhov ua rau mob Crohn's. Cov tshuaj no muaj cov kev mob tshwm sim tsis zoo, txawm li cas los xij, yog li kev pheej hmoo yuav tsum tau ntsuas tawm tsam qhov txiaj ntsig tau.
  • Tshuaj tua kab mob zoo li Flagyl thiab Cipro yuav pab yog tias koj muaj fistulas lossis tsis tuaj.
  • Lwm yam tshuaj ntxiv tuaj yeem siv los kho lwm cov tsos mob, xws li tiv thaiv kev mob plab, kho mob, tshuaj ntxiv hlau thiab txhaj tshuaj vitamin B12 (txhawm rau tiv thaiv kom tsis muaj ntshav tsawg), thiab calcium thiab vitamin D tshuaj ntxiv.
  • Kev noj haus fiber ntau tuaj yeem pab tau. Hauv cov xwm txheej hnyav, koj tuaj yeem nyob hauv tsev kho mob rau "so plab" thiab tau txais koj cov khoom noj los ntawm IV.
  • Hauv cov xwm txheej hnyav, kev phais tuaj yeem tshem tawm ib feem ntawm koj cov nyuv.
Nres Teeb Meem Teeb meem Kauj Ruam 12
Nres Teeb Meem Teeb meem Kauj Ruam 12

Kauj Ruam 5. Tswj Ulcerative Colitis (UC) zoo ib yam li Crohn's, thiab saib xyuas mob qog noj ntshav

Kho UC nrog koj tus kws kho mob qhov kev pab siv tshuaj zoo sib xws rau yam uas tau siv rau Crohn's Disease - ob yam kab mob zoo sib xws ntau dua li qhov chaw puas tsuaj rau txoj hnyuv. Qhov sib txawv tseem ceeb yog kev phais kom tswj hwm UC feem ntau yog qhov dav thiab yuav xav tau siv lub hnab ntim quav tom qab los sau quav. Nws tseem yog ib qho tseem ceeb kom tau kuaj mob qog noj ntshav tas li:

  • Muaj kev soj ntsuam txoj hlab ntshav sai li sai tau 8 xyoo tom qab koj tau kuaj mob nrog UC yog tias koj txoj hnyuv tag nrho koom nrog, lossis 10 xyoo tom qab yog tias tsuas yog sab laug koom nrog.
  • Pib tshuaj xyuas 1-2 xyoos tom qab kuaj mob yog tias koj tseem kuaj pom thawj tus sclerosing cholangitis.
  • Tau kuaj kab mob colonoscopy txhua txhua rau ob xyoos yog tias tus kab mob cuam tshuam ntau dua li koj lub qhov quav.

Txoj Kev 3 ntawm 4: Hloov Kev Noj Qab Haus Huv Hauv Plawv

Nres Teeb Meem Teeb meem Kauj Ruam 13
Nres Teeb Meem Teeb meem Kauj Ruam 13

Kauj Ruam 1. Xaiv cov nqaij ntshiv, rog rog tsawg

Sim txwv cov rog ntau npaum li cas hauv koj cov zaub mov vim tias nws nyuaj zom thiab tuaj yeem ua rau koj nce phaus, uas tuaj yeem ua rau muaj teeb meem plab. Thaum koj xaiv cov nqaij, zam cov nqaij tawv thiab cov uas muaj cov khoom zoo li hotdogs lossis hnyuv ntxwm; es tsis txhob, xaiv cov nqaij qaib, ntses, lossis taum paj.

Txo koj cov rog kom tsawg los ntawm kev hloov cov nqaij liab nrog nqaij qaib thiab ntses, xaiv rau cov rog tsawg lossis tsis muaj rog, thiab ua noj nrog txiv roj roj es tsis txhob butter

Nres Teeb Meem Teeb meem Kauj Ruam 14
Nres Teeb Meem Teeb meem Kauj Ruam 14

Kauj Ruam 2. Noj cov mis dawb, tsis muaj qab zib thiab lwm cov khoom noj fermented rau probiotics

Yoghurt muaj cov kab mob muaj txiaj ntsig zoo nyob rau hauv daim ntawv ntawm probiotics thiab muaj calcium siab, uas tuaj yeem cuam tshuam qhov cuam tshuam ntawm cov khoom noj uas tsim cov kua qaub. Tsis tas li, sim lwm cov khoom noj fermented, xws li kimchi, sauerkraut, natto, lossis kefir.

Yog tias koj tsis muaj lactose, sim hloov mis nrog yogurt. Coob leej neeg uas tsis tuaj yeem zom cov kua mis nrog yogurt zoo dua

Nres Teeb Meem Teeb meem Kauj Ruam 15
Nres Teeb Meem Teeb meem Kauj Ruam 15

Kauj Ruam 3. Noj ob peb pluas noj ntawm cov zaub thiab txiv hmab txiv ntoo kom raug txhua hnub

Txiv hmab txiv ntoo thiab zaub muab cov fiber tseem ceeb los pab rau kev zom zaub mov thiab nce kev noj qab haus huv ntawm cov kab mob zoo hauv lub plab. Txawm li cas los xij, yog tias koj muaj diverticulitis nyob deb ntawm cov txiv hmab txiv ntoo nrog cov noob me me xws li txiv pos nphuab, pob kws, thiab cov noob me thiab txiv ntseej - cov no tuaj yeem ua rau hnyav dua.

  • Txiv tsawb yog cov txiv hmab txiv ntoo zoo, muag heev uas tseem muaj cov fiber ntau.
  • Ginger yog lub hauv paus zoo ntxiv rau qhov tsw, thiab tseem paub tias ua kom lub plab nqig.
Nres Teeb Meem Teeb meem Kauj Ruam 16
Nres Teeb Meem Teeb meem Kauj Ruam 16

Kauj Ruam 4. Txwv koj qhov kev siv kas fes thiab tshuaj yej dub

Cov no yog ob qho tib si acidic thiab siab hauv caffeine, uas tuaj yeem ua rau kub siab thiab mob plab. Caffeine tseem tuaj yeem ua rau koj qib kev ntxhov siab, uas tuaj yeem ua rau muaj kev pheej hmoo ntawm lwm yam teeb meem kev noj qab haus huv xws li mob txhab. Sim tshuaj yej liab (rooibos) hloov chaw, uas muaj cov tshuaj tiv thaiv kab mob siab, ua kua qaub tsawg, thiab tsis muaj caffeine.

Nres Teeb Meem Teeb meem Kauj Ruam 17
Nres Teeb Meem Teeb meem Kauj Ruam 17

Kauj Ruam 5. Tsis txhob haus cov dej qab zib

Cov phosphoric acid thiab qab zib pub rau cov kab mob tsis zoo nyob hauv koj lub plab. Cov khoom qab zib tuaj yeem ua rau raws plab thiab ua rau hnyav nce. Nyob deb ntawm kev noj haus dej qab zib, ib yam. Cov pa roj carbonation tuaj yeem ua rau muaj pa phem ntau ntxiv, thiab ntau cov dej haus muaj cov khoom qab zib dag.

Nres Teeb Meem Teeb meem Kauj Ruam 18
Nres Teeb Meem Teeb meem Kauj Ruam 18

Kauj Ruam 6. Txo koj cov cawv kom tsawg

Dej cawv tuaj yeem ua rau muaj teeb meem plab, suav nrog mob plab, kub cev, raws plab, thiab xeev siab. Kev haus cawv kuj tseem tuaj yeem ua rau cov zaub mov tsis zoo.

Yog tias koj tsis haus dej, tsis txhob pib. Yog tias koj ua, khaws nws kom tsawg kawg: 1 haus dej cawv ib hnub rau poj niam, thiab 2 ib hnub rau txiv neej

Nres Teeb Meem Teeb meem Kauj Ruam 19
Nres Teeb Meem Teeb meem Kauj Ruam 19

Kauj Ruam 7. Zam cov khoom cuav ntxiv

Coob leej neeg nkag siab rau cov xim cuav thiab cov khoom noj ntxiv xws li MSG, txawm hais tias lawv tau "lees paub tias muaj kev nyab xeeb" los ntawm Food and Drug Administration. Yuav cov khoom noj ntuj, organic yog tias koj muaj lub plab rhiab thiab nyob deb ntawm cov khoom lag luam teev cov khoom cuav ntxiv hauv cov khoom xyaw. Txwv koj qhov kev txais ntawm:

  • "Khoom qab zib" lossis "FD & C," thiab txhua yam uas sau rau hauv cov npe khoom xyaw ua xim thiab tus lej zoo li "liab tsis. 4.”
  • MSG, kuj qee zaum tau teev tseg raws li glutamic acid, hydrolyzed protein, thiab lwm yam.
  • Cov khoom qab zib zoo li Sweet'N'Low thiab Sib npaug.
  • Deli nqaij thiab ua tiav, ntim khoom noj ua ntej.

Txoj Kev 4 ntawm 4: Hloov Koj Tus Cwj Pwm txhawm rau txhim kho kev zom zaub mov

Nres Teeb Meem Teeb meem Kauj Ruam 20
Nres Teeb Meem Teeb meem Kauj Ruam 20

Kauj Ruam 1. Khaws phau ntawv teev zaub mov

Qhov tseem ceeb tshaj plaws uas koj tuaj yeem ua tau los pab koj lub plab me me yog kom paub tias dab tsi ua rau lawv. Khaws ib phau ntawv teev npe rau ib hlis - sau txhua yam koj noj, lub sijhawm twg, thiab ntau npaum li cas. Kuj sau cov tsos mob uas koj muaj, hnyav npaum li cas ntawm qhov ntsuas ntawm 1 - 10, lub sijhawm lawv tshwm sim, thiab ntev npaum li cas. Nrhiav cov qauv.

  • Yog tias koj cov tsos mob tshwm sim thaum koj noj mis nyuj, koj tuaj yeem ua rau tsis muaj lactose.
  • Yog tias cov nplej thiab carbohydrates ua rau koj mob plab, koj yuav muaj gluten rhiab heev lossis tsawg dua tab sis hnyav dua, kab mob celiac. Koj tuaj yeem kuaj pom tus mob no ntawm koj tus kws kho mob lub chaw haujlwm.
Nres Teeb Meem Teeb meem Kauj Ruam 21
Nres Teeb Meem Teeb meem Kauj Ruam 21

Kauj Ruam 2. Ua raws txoj cai kev nyab xeeb zaub mov txhawm rau tiv thaiv kab mob hauv plab

Ntau zaus mob plab yog tshwm sim los ntawm kev mob plab. CDC kwv yees tias muaj 9.4 lab tus neeg muaj mob nyob rau khoom noj txhua xyoo hauv Asmeskas, yog tias tsis ntau dua, vim tib neeg feem ntau xav tias lawv nyuam qhuav muaj mob khaub thuas lossis mob plab. Tsis txhob muaj mob los ntawm zaub mov los ntawm kev ntxuav koj txhais tes tom qab siv chav dej thiab ua ntej npaj zaub mov lossis noj mov. Xyuas kom txhua yam zaub mov raug siav kom sov thiab cov zaub mov tshiab (zoo li txiv hmab txiv ntoo thiab zaub) tau yaug kom huv.

  • Nqaij qaib thiab nqaij hauv av yuav tsum tau ua kom sov li ntawm 165˚F (74˚C). Cov nqaij tag nrho (zoo li steaks) thiab ntses yuav tsum tau ua kom sov li ntawm 145˚F (62.8 ° C). F
  • Cov zaub mov yuav tsum khaws cia qis dua 41˚F (5˚C) lossis siab dua 135˚F (57˚C) kom tsis txhob muaj kab mob loj hlob sai.
Nres Teeb Meem Teeb meem Kauj Ruam 22
Nres Teeb Meem Teeb meem Kauj Ruam 22

Kauj Ruam 3. Noj cov khoom me me kom tsis txhob mob plab

Txwv tsis pub cua ntau npaum li cas thaum koj noj los ntawm kev noj mov qeeb thiab noj me me. Zom koj cov zaub mov maj mam thiab ua kom tiav ua ntej nqos. Sim noj ntau pluas mov me me txhua hnub tsis txhob siv ob rau peb pluas mov loj.

Tsis txhob zom cov pos hniav los yog haus cov dej haus uas muaj cov dej sib tov - cov no ua rau koj nqhis dej ntau thiab tuaj yeem ua rau lub plab tsis xis nyob

Nres Teeb Meem Teeb Meem Kauj Ruam 23
Nres Teeb Meem Teeb Meem Kauj Ruam 23

Kauj Ruam 4. Haus 8-10 khob (1.9-2.4 L) ntawm cov kua ib hnub

Kev nyob twj ywm hauv dej yog qhov tseem ceeb rau kev ua kom koj lub plab ua haujlwm zoo thiab tsis tu ncua. Haus tsawg kawg 8 khob dej, kua txiv, tshuaj yej, lossis mis (tshwj tsis yog koj tsis muaj lactose tsis kam) txhua hnub.

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Nres Teeb Meem Teeb meem Kauj Ruam 24

Kauj Ruam 5. Tau pw txaus txhua hmo

Tsis tau pw txaus cuam tshuam ntau dua li koj lub siab thiab koj lub siab, thiab kev pw tsaug zog tsis txaus tuaj yeem ua rau mob plab thiab raws plab. Kev pw tsis zoo kuj ua rau muaj kev ntxhov siab ntau ntxiv thiab tuaj yeem ua rau hnyav nce, ob qho tib si tuaj yeem ua rau muaj teeb meem hauv plab. Sim kom tau 8-10 teev pw tsaug zog zoo txhua hmo.

  • Teem sijhawm tshwj xeeb thiab sijhawm pw.
  • Xyaum ua kom pw tsaug zog zoo los tsuas yog siv koj chav pw kom tsaug zog, thiab ua kom chav txias thiab tsaus ntuj kom pab koj tsaug zog thiab tsaug zog.
  • Tau txais kev tawm dag zog thaum nruab hnub, thiab sim tsis tsaug zog.
Nres Teeb Meem Teeb meem Kauj Ruam 25
Nres Teeb Meem Teeb meem Kauj Ruam 25

Kauj Ruam 6. Ua haujlwm tsis tu ncua kom koj lub plab zom zaub mov zoo

Kev tawm dag zog ua lub luag haujlwm tiv thaiv mob qog noj ntshav hauv plab thiab mob plab thiab tuaj yeem pab txo kev ntxhov siab, uas pab ua kom koj lub plab ua haujlwm ntau dua. Pib maj mam thiab maj mam nce ntau npaum li cas koj tawm dag zog, thiab yog tias kev tawm dag zog tshiab rau koj tham nrog koj tus kws kho mob txog kev ua haujlwm.

Lub hom phiaj ua haujlwm kom qoj ib ce tsawg kawg 30 feeb 5 hnub hauv ib lub lis piam

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Nres Teeb Meem Teeb meem Kauj Ruam 26

Kauj Ruam 7. Tsis txhob noj cov tshuaj tsis-steroidal anti-inflammatory (NSAIDs)

Kev siv NSAIDs rau mob plab tuaj yeem ua rau koj qhov teeb meem tsis txhob txo nws. NSAIDs tau paub tias ua rau lossis ua rau mob plab, mob plab, raws plab, thiab mob plab. Yog tias koj muaj teeb meem plab, tham nrog koj tus kws kho mob txog qhov tshuaj kho mob uas koj yuav tsum siv. Feem ntau NSAIDs suav nrog (nco ntsoov tias cov no tuaj yeem yuav tom khw, thiab tshwm sim hauv ntau yam tshuaj xws li tshuaj txias):

  • Tshuaj aspirin
  • Ibuprofen (Motrin) hmoov
  • Indomethacin (Indocin) hmoov
  • Naproxen (Naprosyn) hmoov
  • Celecoxib (Celebrex)
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Nres Teeb Meem Teeb meem Kauj Ruam 27

Kauj Ruam 8. Txiav luam yeeb

Kev haus luam yeeb ua rau muaj kev hloov pauv hauv koj cov ntaub so ntswg, ua rau koj muaj kev pheej hmoo mob plab, thiab tuaj yeem ua rau lwm yam ua rau mob plab. Sim siv START acronym kom tsis txhob haus luam yeeb:

  • S = Teem ib hnub kom tsis txhob haus luam yeeb.
  • T = Qhia rau cov neeg hlub tias koj npaj siab yuav txiav luam yeeb.
  • A = Cia siab tias yuav muaj teeb meem.
  • R = Tshem cov luam yeeb ntawm koj lub tsev, tsheb, thiab chaw ua haujlwm.
  • T = Tham nrog koj tus kws kho mob kom txhawb nqa thiab tawm tswv yim txog kev txiav luam yeeb.
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Nres Teeb Meem Teeb meem Kauj Ruam 28

Kauj Ruam 9. Txo koj qib kev ntxhov siab

Kev nyuab siab hormone cortisol cuam tshuam tsis zoo rau ntau lub cev - suav nrog koj lub plab zom mov - thiab kev ntxhov siab tuaj yeem ua rau mob plab, xeev siab, raws plab, thiab lwm yam teeb meem hauv plab. Sim yoga, xav, ua pa tob tob, taug kev - txhua yam uas pab koj so. Yog tias koj muaj kev ua neej nyuaj siab vim kev ua haujlwm lossis tsev neeg, xyaum ua tib zoo xav txog kev xav lossis kawm paub tswj kev ntxhov siab. Tswj kev nyob ntsiag to, kev thaj yeeb nyab xeeb yuav pab txhim kho koj qhov mob thiab noj qab haus huv.

Tsis txhob tawm dag zog ua ntej lossis tom qab noj mov

Yees duab - Los ntawm kev siv qhov kev pabcuam no, qee cov ntaub ntawv yuav raug muab qhia rau YouTube

Lub tswv yim

  • Ib txwm ua haujlwm nrog kws kho mob lossis kws kho mob tshwj xeeb txhawm rau saib xyuas mob ntev. Koj yuav tsum tau kho koj tus kab mob, thiab tej zaum yuav kho rau cov kev mob tshwm sim ntawm koj tus kab mob.
  • Txawm li cas los xij ua rau koj muaj teeb meem hauv plab, nrhiav kev kho mob yog tias koj kub taub hau tshaj 102 ° F (39 ° C), mob plab, quav quav, lossis mob hauv siab, ua rau lub cev qhuav dej, lossis muaj ntshav hauv koj cov quav lossis ntuav.

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