Cov quav hniav yog cov nplaum, muag muag, thiab yuav luag tsis pom cov kab mob uas sau rau ntawm koj cov hniav, cov pos hniav, thiab tus nplaig. Cov kab mob pom hauv zaj yeeb yaj kiab no feem ntau yog lub luag hauj lwm rau kab noj hniav, kab noj hniav, thiab kab mob los yog kab mob pos hniav, yog li nws tseem ceeb heev kom tshem nws ntawm koj tus kheej hauv tsev. Nrog rau kev siv zog me ntsis ntawm koj ib sab, koj tuaj yeem kawm paub yuav tshem tawm cov quav hniav li cas kom koj lub qhov ncauj noj qab nyob zoo thiab muaj zog.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Tswj Kom Huv Huv Huv
Kauj Ruam 1. Txhuam koj cov hniav ib hnub ob zaug rau 2 feeb ntawm ib zaug
Txhuam koj cov hniav txhua hnub kom tshem cov quav hniav raws li nws tsim kom nws tsis tig mus ua cov tawv tawv uas feem ntau yuav tsum tau muab tshem tawm los ntawm kws kho hniav lossis tu cev. Sim txhuam koj cov hniav tsawg kawg ob zaug ib hnub rau 2 feeb ntawm ib lub sijhawm, ua kom ntseeg tau tias nyob ib puag ncig koj cov pos hniav thiab tus nplaig ib yam.
Tswv yim:
Siv tus txhuam hniav hluav taws xob yuav pab tshem tawm cov quav hniav ntau dua li cov txhuam hniav ib txwm muaj.
Kauj Ruam 2. Hloov koj cov txhuam hniav txhua txhua 3 lub hlis
Cov plaub hau ntawm koj cov txhuam hniav tsis tau ua kom nyob mus ib txhis, yog li lawv yuav hnav dhau sijhawm. Ntxiv rau, cov kab mob tuaj yeem txhim kho ntawm koj cov txhuam hniav, ua rau nws tsis muaj txiaj ntsig. Xyuas kom koj hloov koj cov txhuam hniav txhua ob peb lub hlis lossis txhua lub sijhawm koj pom tias cov plaub hau pib txhaws.
Xaiv cov txhuam txhuam kom mos kom tsis txhob ua rau koj cov pos hniav lossis txha hniav laus
Kauj Ruam 3. Siv tshuaj txhuam hniav uas muaj tshuaj fluoridated
Muaj ntau hom tshuaj txhuam hniav sib txawv, thiab qee qhov ua haujlwm zoo dua ntawm kev tshem tawm cov quav hniav thiab tartar buildup dua li lwm yam. Tshuaj txhuam hniav uas muaj tshuaj fluoridated pab ntxiv dag zog rau koj cov hniav txha hniav laus thiab txo kev pheej hmoo ntawm kev lwj thiab lwm yam teeb meem ntawm cov hniav, suav nrog cov quav hniav.
- Tshuaj fluoride yog ib yam khoom muaj tshwm sim uas muaj kev nyab xeeb rau kev siv thiab siv tus kheej hauv qhov me me. Nws tau ntxiv rau feem ntau cov dej haus los pab tiv thaiv hniav lwj.
- Txawm hais tias ci dej qab zib thiab tshuaj txhuam hniav hydrogen peroxide qee zaum pom zoo kom tshem tawm cov quav hniav, txoj hauv kev zoo tshaj yog yuav cov tshuaj txhuam hniav uas muaj tshuaj fluoridated.
Kauj Ruam 4. Siv hlua dig hniav ib hnub
Tuav ib txoj hlua ntawm koj cov ntiv tes thiab xov nws nruab nrab ntawm 2 ntawm koj cov hniav. Qhib cov hlua ib ncig me ntsis kom txog thaum koj mus txog koj cov pos hniav, tom qab ntawd rub cov hlua tawm. Ua qhov no rau txhua qhov chaw nruab nrab ntawm koj cov hniav tsawg kawg ib zaug ib hnub.
Yog tias koj muaj teeb meem nrog cov quav hniav, koj yuav tsum tau siv cov hlua ntev ob zaug ib hnub. Ua raws li koj tus kws kho hniav cov lus pom zoo
Kauj Ruam 5. Sim siv tus pas dej yog tias koj muaj teeb meem siv hlua hlua
Kev nyob nruab nrab ntawm koj cov hniav tuaj yeem nyuaj nrog cov xov paj ib txwm, tshwj xeeb tshaj yog tias koj muaj kev zawm hniav lossis lwm yam kev kho hniav. Sim siv lub tshuab tso dej ib zaug ib hnub los ntxuav cov zaub mov thiab cov quav hniav tawm ntawm nruab nrab ntawm koj cov hniav los ntawm lub qhov taub ntawm txhua ntawm koj cov hniav thiab koj cov pos hniav.
WaterPik ua ob peb yam sib txawv ntawm cov nplaim dej uas tau ntawv pov thawj los ntawm American Dental Association
Kauj Ruam 6. Siv tshuaj yaug qhov ncauj ib hnub ib zaug
Cov tshuaj yaug qhov ncauj uas muaj cov tshuaj fluoride pab tshem tawm cov quav hniav los yog cov kab mob uas koj yuav tau plam thaum txhuam hniav los yog siv cov hlua. Muab cov tshuaj yaug qhov ncauj ib ncig koj lub qhov ncauj rau 30 vib nas this tom qab koj txhuam koj cov hniav, tom qab ntawv nws tawm.
Saib rau qhov ncauj nrog cetylpyridinium chloride, chlorhexidine, thiab fluoride hauv cov khoom xyaw
Kauj Ruam 7. Kuaj cov pos hniav nrog xylitol los tiv thaiv kab noj hniav
Kev zom cov pos hniav ua rau koj cov qaub ncaug ntau ntxiv, thiab cov pos hniav nrog xylitol hauv nws tsis muaj qab zib uas tuaj yeem ua rau kab noj hniav. Sim zom ib daim xylitol cov pos hniav li 20 feeb tom qab koj noj mov los ntxuav cov kab mob hauv koj lub qhov ncauj.
Sim nrhiav cov pos hniav nrog American Dental Association, lossis ADA, foob rau nws kom ntseeg tau tias nws tsis muaj suab thaj
Txoj Kev 2 ntawm 3: Hloov Kev Noj Haus
Kauj Ruam 1. Haus dej tsis txhob haus dej uas muaj piam thaj
Dej qab zib, kas fes, tshuaj yej, thiab cawv tag nrho muaj qab zib uas lo rau koj cov hniav thiab tuaj yeem tsim cov quav hniav ntau dua. Sim ua kom lub cev muaj dej txaus los ntawm kev haus dej txhua lub sijhawm koj nqhis dej, thiab txwv cov dej qab zib uas koj haus.
Tswv yim:
Kev haus dej kom nyob twj ywm huv kuj yog qhov zoo rau koj kev noj qab haus huv tag nrho.
Kauj Ruam 2. Noj cov zaub thiab txiv hmab txiv ntoo kom huv si los txhuam koj cov hniav
Celery, txiv apples, zaub paj, carrots, thiab txiv hmab yog txhua txoj kev xaiv zoo los koom nrog hauv koj cov zaub mov noj. Tus nqi dej siab hauv cov txiv hmab txiv ntoo thiab zaub feem ntau pab ua kom sib npaug ntawm koj cov piam thaj, thiab lawv cov zom tau pab txhawb kev tsim cov qaub ncaug hauv koj lub qhov ncauj kom ntxuav nws.
Sim noj 4 pluag txiv hmab txiv ntoo thiab 5 zaub ntawm ib hnub kom tswj kev noj zaub mov zoo
Kauj Ruam 3. Koom nrog cov calcium hauv koj cov zaub mov noj
Cheese, mis, yogurt, taum paj, thiab nplooj zaub ntsuab txhua tus muaj cov ntsiab lus calcium siab yam tsis muaj suab thaj ntau. Calcium pab ntxiv dag zog rau koj cov hniav kom tiv thaiv kab noj hniav thiab lwj, thiab cov ntsiab lus qab zib tsawg hauv cov zaub mov no yuav tiv thaiv cov quav hniav los ntawm kev tsim.
Sim kom tau txais txog 1,000 mg ntawm calcium ib hnub los tswj kev noj zaub mov kom zoo
Kauj Ruam 4. Xaiv cov protein qis kom nce koj qib phosphorus
Nqaij qaib, ntses, qe, thiab mis nyuj txhua tus muab cov protein uas yog qhov tseem ceeb rau koj lub cev. Cov khoom noj no txhua tus muaj qib siab ntawm phosphorus, uas yog qhov tseem ceeb hauv kev ua kom koj cov hniav muaj zog thiab noj qab nyob zoo.
Sim noj li 56 kg ntawm cov protein ib hnub rau kev noj zaub mov kom zoo
Txoj Kev 3 ntawm 3: Thaum Mus Nrhiav Kev Kho Mob
Kauj Ruam 1. Mus ntsib koj tus kws kho hniav ib zaug lossis ob zaug hauv ib xyoos tsawg kawg
Ib txoj hauv kev zoo tshaj los kho thiab tiv thaiv cov quav hniav yog mus ntsib koj tus kws kho hniav tas li. Thaum cov kws kho hniav feem ntau pom zoo kom kuaj xyuas thiab tu 1 txog 2 zaug hauv ib xyoos, koj tus kws kho hniav tuaj yeem hais qhia tshuaj ntxiv yog tias koj muaj teeb meem kev noj qab haus huv.
Ntxiv rau kev tu koj cov hniav, koj tus kws kho hniav tseem tuaj yeem pom cov tsos mob ntawm cov hniav lwj lossis kab mob pos hniav uas koj yuav tsis tau pom dua
Tswv yim:
Teem sijhawm teem caij ntsib koj tom ntej thaum koj nyob ntawm kws kho hniav kom nyob raws sijhawm raws li koj qhov kev ntxuav.
Kauj Ruam 2. Hu koj tus kws kho hniav yog tias koj muaj cov tsos mob ntawm cov hniav lwj
Kev tsim cov quav hniav tuaj yeem ua rau kab noj hniav. Yog koj xav tias koj yuav muaj kab mob hniav los yog kab noj hniav, mus ntsib koj tus kws kho hniav sai li sai tau. Lawv tuaj yeem kho kab noj hniav ua ntej nws mob hnyav thiab ua rau muaj teeb meem loj dua. Cov tsos mob tshwm sim muaj xws li:
- Mob hauv koj cov hniav lossis cov pos hniav
- Mob hniav lossis hnov mob thaum koj haus txias, kub, lossis khoom qab zib lossis dej qab zib
- Pom qhov pom lossis dub, xim av, lossis me ntsis ntawm koj cov hniav
- Mob thaum koj tom los yog zom
Kauj Ruam 3. Teem sijhawm yog tias koj pom cov tsos mob ntawm cov pos hniav
Ntxiv nrog rau kab noj hniav, cov quav hniav tuaj yeem ua rau muaj kab mob hauv koj cov pos hniav. Yog tsis kho, kab mob pos hniav tuaj yeem ua rau cov hniav ploj lossis mob hnyav. Mus ntsib koj tus kws kho hniav kom sai li sai tau yog tias koj muaj cov tsos mob ntawm cov pos hniav, xws li:
- Liab los yog pos hniav
- Mob los yog rhiab nyob rau hauv koj cov pos hniav
- Cov pos hniav uas los ntshav yooj yim
- Cov pos hniav uas rub tawm ntawm koj cov hniav
- Cov hniav uas hnov xoob
- Ua tsis taus pa
