Nws yog ib qho tseem ceeb kom nco ntsoov tias hnoos yog qhov tseem ceeb ua kom rov zoo. Nws ib txwm tshem tawm qhov khaus thiab hnoos qeev thiab muaj lub luag haujlwm tiv thaiv ntuj. Kev hnoos tuaj yeem yog ib qho cim tseem ceeb ntawm kev kis kab mob ua pa thiab mob ntsws, thiab yog tias koj hnoos tsis pom tseeb, koj yuav tsum mus ntsib koj tus kws kho mob kom paub tseeb tias nws tsis yog tus tsos mob ntawm mob hnyav. Yog tias hnoos ua rau mob ntev, lossis tsis tu ncua uas koj tsis tuaj yeem tsaug zog thiab mob, koj yuav xav tau qee qhov nyem. Muaj ntau txoj hauv kev kom tsis txhob hnoos qhuav, suav txij li kev kho mob ib txwm mus rau kev kho mob.
Cov kauj ruam
Txoj Kev 1 ntawm 4: Kev Kho Mob hnoos qhuav
Kauj Ruam 1. So kom txaus
Thaum muaj coob tus neeg nyiam thawb los ntawm tus mob, koj yuav kis tau hnoos qhuav sai dua yog tias koj tso cai rau koj tus kheej so thiab rov ua kom rov zoo li qub. Yog tias koj thawb koj tus kheej, koj kuj tseem yuav kis tau rau cov phooj ywg, tsev neeg thiab cov neeg ua haujlwm, nrog rau kev pheej hmoo zuj zus los ntawm kev ua rau koj lub cev tsis muaj zog.
- Nws tuaj yeem nyuaj, tab sis yog tias koj xav tau, so ib hnub so haujlwm. Kom koj cov menyuam nyob tom tsev kawm ntawv ib yam. Lawv tus kws qhia ntawv thiab txhua tus niam txiv yuav txaus siab rau nws!
- Cov kab mob feem ntau kis tau los ntawm cov tee dej los ntawm kev hnoos. Nco ntsoov koj lossis koj tus menyuam ib txwm npog koj lub qhov ncauj thaum koj hnoos. Sim hnoos rau hauv qhov quav ntawm koj lub luj tshib thiab ntxuav koj txhais tes tam sim yog tias koj hnoos rau hauv.
Kauj Ruam 2. Ua kom huab cua noo
Siv lub tshuab ua pa lossis siv cov dej kub, ua kom sov. Koj tseem tuaj yeem tso cov tais dej nyob ib puag ncig koj lub tsev, tshwj xeeb tshaj yog nyob ze cov cua sov, kom cov dej ntws mus rau saum huab cua.
Kauj Ruam 3. Haus dej sov ntau
Haus dej, dej, thiab tom qab ntawd haus dej ntau dua. Koj tuaj yeem ntxiv zib ntab thiab txiv qaub (lwm qhov ntawm Vitamin C), thiab ua kom sov dej. Lwm cov kua tuaj yeem suav nrog tshuaj yej, kua txiv, thiab nqaij qaib lossis kua zaub. Thaum koj yuav tsum sim ua kom cov dej nyob rau txhua lub sijhawm, nws tseem ceeb dua thaum koj muaj khaub thuas. Yog tias koj hnoos qhuav, koj xav kom hnoos hnoos.
- Yam tsawg kawg, sim haus yim txog 10 8-ounce tsom iav dej ib hnub.
- Sim haus tshuaj yej ntsuab, vim nws muaj cov tshuaj antioxidants.
Kauj Ruam 4. Noj me me, noj zaub mov zoo
Sim noj me me ntawm cov zaub mov zom tau yooj yim. Zam cov zaub mov muaj roj thiab hnyav. Koj xav muab koj lub cev tiv thaiv kab mob kom txaus los tawm tsam tus mob, yog li koj yuav tsum tau noj cov zaub mov no tas li. Suav nrog cov protein zoo, xws li ntses thiab nqaij qaib tsis muaj tawv nqaij, nrog rau cov carbohydrates yooj yim. Qee cov zaub mov zoo noj thaum koj muaj mob muaj xws li:
- Cov nplej kub, xws li oatmeal: Ntxiv cov pinch ntawm cayenne kua txob tuaj yeem pab zom cov hnoos qeev thiab ua kom cov kua ntau ntxiv.
- Yogurt: Cov kab mob sib kis kab mob tuaj yeem txhawb koj cov kab mob hauv plab thiab txhawb koj lub cev tiv thaiv kab mob tib lub sijhawm.
- Cov zaub mov nplua nuj nyob hauv Vitamin C thiab cov tshuaj tiv thaiv kab mob: Cov zaub mov uas muaj qib siab ntawm Vitamin C suav nrog kua txob liab, txiv kab ntxwv, txiv hmab txiv ntoo (zoo li blueberries, txiv pos nphuab, raspberries) thiab nplooj zaub ntsuab.
- Cov zaub mov nplua nuj nyob hauv beta-carotene thiab Vitamin A: Cov no suav nrog cov zaub mov daj lossis txiv kab ntxwv, suav nrog carrots, squash thiab qos yaj ywm qab zib.
- Nqaij qaib kua zaub: Khaws lub teeb nrog mov xim av thiab ob peb zaub yooj yim zom zom, xws li zaub ntsuab, taum pauv, zaub qhwv, zaub xas lav, lossis lub caij ntuj sov.
Kauj Ruam 5. Hniav nrog dej ntsev sov yog tias koj caj pas mob
Dej ntsev yuav ua rau koj hnoos me ntsis, tab sis nws tuaj yeem ua rau mob caj pas, uas tuaj yeem nrog hnoos. Ntxiv 1 teaspoon ntsev (rooj ntsev lossis ntsev ntsev hauv ob qho tib si ua haujlwm tau zoo) txog li 6 ooj dej sov. Ua kom yaj cov ntsev thiab tom qab ntawd yaug nrog nws.
- Tsis txhob nqos! Tsuas yog txhuam hniav thiab hnoos nws tawm.
- Cov dej ntsev ua yam tsawg kawg yog ob yam: Ua ntej, ntsev pab txo qis qhov hnoos hauv koj lub caj pas, ua rau hnoos tsawg dua. Qhov thib ob, ntsev hiav txwv tuaj yeem pab muab ntau yam zaub mov uas tuaj yeem siv tau rau lub cev tiv thaiv kab mob (zinc, selenium, magnesium).
Kauj Ruam 6. Txiav txim siab cia koj hnoos khiav mus
Kev hnoos yog lub cev txoj hauv kev los ntawm kev tshem tus kab mob lossis lwm yam kab mob. Kev hnoos kuj tseem tshem tawm ntawm cov hnoos qeev (hnoos qeev) uas tsim thaum lub sijhawm kis tus kab mob lossis ua rau muaj kev tsis haum tshuaj. Yog li, nws yog qhov zoo tshaj plaws kom tsis txhob hnoos thiab cia koj lub cev tshem tawm tus kab mob thiab cov kua uas ua rau koj lub neej txom nyem.
Ntawm qhov tod tes, qhov tseeb yog tias hnoos tuaj yeem cuam tshuam rau koj kev nyob zoo. Hauv qee kis, hnoos yuav tsis cia koj tsaug zog thiab ua rau nws mob thaum koj ua pa. Yog tias qhov no yog, nws yog lub sijhawm zoo los txiav txim siab hnoos
Txoj Kev 2 ntawm 4: Kho Hnoos Kho Mob
Kauj Ruam 1. Siv tshuaj tiv thaiv hnoos tom khw muag khoom
Siv cov tshuaj hnoos, cov khaub noom tawv, lossis tshuaj tsuag caj pas kom yooj yim hnoos qhuav. Cov no tuaj yeem nrhiav tau ntawm txhua lub tsev muag tshuaj lossis chaw muag tshuaj thiab feem ntau zoo heev rau qhov hnoos tsis hnyav.
Kauj Ruam 2. Txheeb xyuas qhov ua rau koj hnoos kom nqaim kho tau
Qhov hnoos qhuav, tsis ua haujlwm yog feem ntau cuam tshuam nrog khaus ntawm caj pas. Cov no feem ntau yog me me, tab sis tuaj yeem ua rau muaj kev ntxhov siab heev. Kev hnoos qhuav tuaj yeem yog vim:
- Kev nqus pa ib puag ncig ua rau muaj kev kub ntxhov.
- Qee yam tshuaj: Angiotensin-converting enzyme (ACE) inhibitors thiab Beta-blockers tshwj xeeb. Ob qho ACE inhibitors thiab Beta-blockers tau sau tseg los kho ntshav siab thiab qee yam mob plawv.
- Qee qhov teeb meem suav nrog Kab Mob Gastroesophageal Reflux (GERD), tuberculosis, kis kab mob thiab ua rau lub plawv tsis ua haujlwm.
- Haus luam yeeb.
- Tom qab qhov ntswg tso ua rau lub caj pas thiab ua rau hnoos.
- Ua xua.
- Mob hawb pob, tshwj xeeb tshaj yog rau menyuam yaus.
- Mob ntsws ntev.
Kauj Ruam 3. Hloov koj cov tshuaj
Yog tias koj nyob ntawm ACE inhibitor lossis lwm yam tshuaj uas koj xav tias yog vim li cas koj hnoos, tham nrog koj tus kws kho mob txog kev hloov tshuaj lossis ntau npaum li cas. Qhov ntawd yuav txaus los tshem tawm qhov hnoos.
Rau lwm qhov ua rau hnoos, xyuas kom koj tau kuaj mob kom raug thiab raug kho rau qhov tsis xwm yeem. Yog tias qhov hnoos tsis ploj tom qab ntawd, koj yuav xav tau qhov kev xav thib ob txog qhov ua rau koj hnoos
Kauj Ruam 4. Tau txais kev kho mob tam sim yog tias koj muaj cov tsos mob hnyav
Yog tias koj tsis tau txais kev pab tom qab ob peb lub lis piam lossis yog tias koj tau ntsib ib qho ntawm "chij liab" cov tsos mob, hu rau koj tus kws kho mob kom teem sijhawm. Cov tsos mob uas yog chij liab thiab xav tau kev kho mob tam sim ntawd suav nrog:
- Yog tias koj lossis koj tus menyuam tab tom hnoos hnyav, ua daj daj daj.
- Yog koj lossis koj tus menyuam tab tom hawb pob, lossis muaj suab nrov nrov thaum pib lossis thaum koj ua pa.
- Yog tias koj lossis koj tus menyuam muaj qhov hnov hnoos tsis zoo thiab muaj teeb meem ua pa, tshwj xeeb yog thaum hnoos kawg.
- Yog koj lossis koj tus menyuam muaj kub taub hau ntau dua 100.4 ° F (38 ° C).
- Yog koj lossis koj tus menyuam ntsib kev ua pa luv.
- Yog koj lossis koj tus menyuam muaj hnoos qeev. Qhov hnoos hawb pob tau nce ntxiv, zoo li vim txo qis kev txhaj tshuaj thiab pom cov kab mob tshiab. Nws yog tus yam ntxwv ntawm qhov tsis tuaj yeem tswj tau, hnoos qeev ua rau nws ua pa nyuaj. Ua pa tob uas ua raws qhov haum ntawm hnoos feem ntau zoo li "whoop." Nov yog kab mob sib kis heev uas tuaj yeem tiv thaiv thiab kho tau. Kev kho thaum ntxov tseem ceeb heev.
Txoj Kev 3 ntawm 4: Siv Zib Ntab Ua Ntej hnoos qhuav
Kauj Ruam 1. Noj zib ntab kom koj hnoos tau zoo
Zib ntab muaj ob qho tshuaj tua kab mob thiab tshuaj tua kab mob. Qhov tseeb, zib ntab zoo dua ntawm kev hnoos hnoos ntau dua dextromethorphan, ua rau hnoos tau yooj yim.
- Tsis txhob muab zib ntab rau ib tus menyuam hnub nyoog qis dua ib xyoos. Muaj qhov pheej hmoo me me ntawm kev kis tus menyuam mos botulism los ntawm cov kab mob lom qee zaum pom hauv zib ntab. Cov menyuam mos muaj lub cev tsis muaj zog tiv thaiv txawm tias, thiab raug botulism tuaj yeem ua rau tuag taus.
- Tshuaj zib ntab (Manuka zib ntab los ntawm New Zealand tau pom zoo) tuaj yeem pab daws hnoos tab sis ib qho zib ntab organic yuav muaj cov tshuaj tua kab mob thiab tshuaj tua kab mob.
Kauj Ruam 2. Siv cov zib ntab thiab txiv qaub ua ke
Txiv qaub yuav tsum tau ntxiv rau zib ntab rau kev kho hnoos vim tias kua txiv txiv qaub muaj qib Vitamin C siab heev. Txiv qaub kua txiv kuj muaj cov tshuaj tua kab mob thiab tiv thaiv kab mob.
Txhawm rau noj zib ntab thiab txiv qaub, maj mam sov ib khob zib ntab hauv lub lauj kaub me. Ntxiv 3-4 diav ntawm freshly squeezed txiv qaub kua txiv, 4-5 dia ntawm fwj txiv qaub fwj, lossis txiv qaub tag nrho, txiav rau hauv nyias daim. Tshav kub dhau lub nplaim taws qis rau 10 feeb thiab do tas li kom txog thaum sib tov sov thiab cov txiv qaub (yog tias koj siv lawv) tawg lawm. Ntxiv ¼ rau ⅓ khob dej mus rau zib ntab-txiv qaub sib tov thiab do. Noj 1-2 tablespoons raws li xav tau. Muab cov dej sib tov txias
Kauj Ruam 3. Siv cov zib ntab, txiv qaub, thiab qej sib tov
Daim ntawv qhia no yuav ua haujlwm zoo dua rau cov neeg laus thiab menyuam yaus uas nyiam qej. Qej muaj antibacterial, antiviral, antiparasitic thiab antifungal zog.
Ua ke ib khob ntawm zib ntab thiab ib lub txiv qaub, ua tib zoo hlais hauv lub lauj kaub me. Tev ob rau peb cloves ntawm qej thiab chop lawv li finely li sai tau. Ntxiv qhov no mus rau zib ntab-txiv qaub sib tov. Tshav kub rau qhov nplaim taws qis li 10 feeb. Do hauv ¼ rau ⅓ khob dej mus rau zib ntab-txiv qaub sib tov. Khaws cua sov luv luv tshaj qhov nplaim taws qis. Noj 1-2 diav raws li xav tau thiab khaws qhov sib tov hauv koj lub tub yees
Kauj Ruam 4. Ua kom sib tov ntawm zib ntab, kua txiv qaub, thiab qhiav
Ginger feem ntau siv los txhim kho kev zom zaub mov thiab kho mob xeev siab thiab ntuav, tab sis nws kuj tseem siv los ua tshuaj pleev. Nws thins tawm cov hnoos qeev thiab hnoos qeev thiab yog cov hnoos hnoos qeev. Qhov no txhais tau tias kev yaum kom hnoos tuaj yeem txo qis los ntawm kev noj cov qhiav.
Kauj Ruam 5. Muab ib khob zib ntab thiab ib rab txiv qaub nyias ua nyias rau hauv me me saucepan
Txiav thiab tev txog 1.5 nti ntawm cov hauv paus qhiav tshiab. Finely grate nws thiab ntxiv nws mus rau zib mu-txiv qaub sib tov. Ua kom sov cov zib ntab no, txiv qaub, thiab qhiav sib tov hla cov nplaim taws qis li 10 feeb. Tom qab ntawd ntxiv ¼ rau ⅓ khob dej rau qhov sib tov no thiab sib tov thaum cua sov hla cov nplaim taws qis. Noj 1-2 dia raws li xav tau thiab tso kom txias sib tov ntxiv.
Cia qhov sib tov txias ua ntej noj nws kom tsis txhob hlawv koj lub qhov ncauj
Kauj Ruam 6. Hloov cov glycerin rau zib ntab
Yog tias koj tsis muaj, tsis nyiam, lossis tsis tuaj yeem siv zib ntab, hloov glycerin. Koj yuav tsum tau txais ntuj glycerin (tsis yog cov khoom siv hluavtaws lossis tib neeg tsim). Siv ½ khob ntawm glycerin hloov ntawm ib khob zib ntab hauv cov zaub mov uas tau muab.
- Glycerin muaj "feem ntau lees paub tias muaj kev nyab xeeb" (GRAS) xwm txheej nrog FDA. Ntshiab glycerin tsis muaj xim thiab cov khoom qab zib me ntsis uas yog siv los ua txhua yam khoom noj tsis txaus thiab khoom tu tus kheej. Vim tias nws siv dej, nws tuaj yeem pab tau me me los txo qhov o hauv caj pas.
- Nco ntsoov tias glycerin tau siv los kho cem quav, yog li yog raws plab yog qhov teeb meem, txo qhov siv glycerin.
- Ntev thiab noj ntau dhau ntawm glycerin tuaj yeem ua rau cov ntshav qab zib thiab cov qib roj ntshav.
Txoj Kev 4 ntawm 4: Siv Tshuaj ntsuab los tua hnoos
Kauj Ruam 1. Siv cov kua txob
Peppermint tau txiav txim siab nyab xeeb rau menyuam yaus thiab cov laus. Peppermint tuaj yeem siv ua tshuaj yej. Muab 1-2 teaspoons ntawm cov tshuaj ntsuab qhuav hauv 1 khob dej npau thiab brew rau ob mus rau plaub feeb. Peppermint kuj tseem tuaj yeem siv ua tshuaj kho mob.
- Txhawm rau siv los ua kev kho mob, ntxiv 1-2 teaspoons ntawm cov tshuaj ntsuab qhuav rau 2 khob dej npau hauv lub tais. Ua tib zoo saib xyuas kom tsis txhob kub hnyiab, tso koj lub ntsej muag hla lub tais dej (nco ntsoov muaj tsawg kawg yog 12 ntiv nruab nrab ntawm koj lub ntsej muag thiab dej), npog sab nraum qab ntawm koj lub taub hau nrog phuam, thiab nqus cov pa tawm los ntawm koj lub qhov ntswg thiab qhov ncauj.
- Ib yam li txhua yam tshuaj ntsuab, muaj caij nyoog uas koj tuaj yeem ua xua. Sim me me ntawm cov tshuaj yej lossis ua ntej tso thiab tos 30 feeb. Yog tias tsis muaj tshuaj tiv thaiv, koj tuaj yeem mus txuas ntxiv.
Kauj Ruam 2. Siv marshmallow paus
Marshmallow hauv paus tsis yog cov mos mos, cov khoom qab zib tab sis, zoo li cov khoom qab zib, nws tau txiav txim siab nyab xeeb rau menyuam yaus thiab cov laus. Nws kuj tseem hu ua Althaea officinalis thiab tau siv rau ntau pua xyoo los ua tshuaj tiv thaiv hnoos. Hauv tshuaj ntsuab, nws yog lub npe hu ua demulcent, uas yog tshuaj ntsuab uas txo qhov khaus, feem ntau yog txo qis qhov mob.
- Zoo li peppermint, marshmallow paus tuaj yeem siv ua tshuaj yej lossis kho dej.
- Txhawm rau ua marshmallow hauv paus tshuaj yej tso 1-2 teaspoons ntawm cov tshuaj ntsuab qhuav hauv 1 khob dej rhaub. Brew rau ob peb feeb thiab tom qab ntawd tshem tawm cov tshuaj ntsuab. Qab zib nrog zib ntab yog tias xav tau. Vim tias muaj qhov pheej hmoo me me ntawm kev ua xua li nrog txhua yam tshuaj ntsuab, sim me me ntawm cov tshuaj yej ua ntej thiab tos 30 feeb. Yog tias tsis muaj tshuaj tiv thaiv, koj tuaj yeem mus txuas ntxiv.
Kauj Ruam 3. Ntxiv thyme rau koj cov tshuaj yej
Thyme tau ib txwm siv los ua tshuaj tiv thaiv hnoos thiab rau mob caj pas. Nws tau txiav txim siab muaj kev nyab xeeb rau menyuam yaus thiab cov neeg laus thiab tuaj yeem siv ua kev kho mob ib yam nkaus.
Kauj Ruam 4. Noj cov hauv paus qhiav
Ginger hauv paus kuj tau siv rau ntau pua xyoo los ua tshuaj tiv thaiv hnoos thiab txhawm rau ua kom lub cev qhuav dej, uas tuaj yeem daws qhov hnoos qhuav. Txoj hauv kev yooj yim tshaj plaws los siv cov qhiav yog txiav me me, peb lub hlis me me hlais ntawm cov hauv paus qhiav tshiab thiab zom nws yooj yim. Yog tias qhov saj ntawm cov qhiav muaj zog heev, sim ua cov tshuaj yej qhiav lossis qhiav ci.
Ginger hauv paus tau txiav txim siab nyab xeeb rau menyuam yaus thiab cov neeg laus
Kauj Ruam 5. Haus mis nyuj turmeric
Turmeric mis yog ib txoj kev kho mob hnoos hnoos. Sib tov ½ teaspoon ntawm turmeric hauv ib khob mis nyuj sov. Yog tias koj tsis nyiam mis, sim kua los yog mis nyuj.
Kauj Ruam 6. Siv cov roj ntses thiab kua txiv kab ntxwv ua ke
Ua ke ½ ounce roj ntses nrog kua txiv ntawm ib lub txiv qaub lossis ib lub txiv kab ntxwv. Lawv tsis sib tov zoo heev. Cov ntses ntses muab cov vitamins A, D thiab E thiab cov txiv kab ntxwv muab Vitamin C, txhua yam tuaj yeem muaj txiaj ntsig zoo los daws koj qhov hnoos. Ib qho ntxiv, citrus ua txoj haujlwm zoo nkauj ntawm npog cov ntses saj ntawm cov roj.
