Khoom noj khoom haus hauv lub hnub nyoog laus: nta, cov lus pom zoo thiab cov ntawv qhia zaub mov

2024 Tus sau: Priscilla Miln | [email protected]. Kawg hloov kho: 2024-02-18 01:25

Laus laus sib txawv. Rau qee tus, qhov no yog lub sijhawm los so los ntawm kev hustle thiab bustle, thaum lwm tus mus headlong rau lawv txoj haujlwm nyiam, uas tsis muaj sijhawm txaus ua ntej. Tseem muaj lwm tus coj txoj kev loj hlob ntawm kev lag luam tshiab, kev ua haujlwm, khoom siv tes ua. Tsis tas yuav ntshai kev laus, lub sijhawm no yog lub sijhawm zoo thaum cov menyuam loj hlob tuaj, koj tsis tas yuav mus ua haujlwm thiab muaj sijhawm rau koj tus kheej. Tab sis peb yuav tsum tsis txhob hnov qab txog cov yam ntxwv ntawm lub cev. Kev noj zaub mov kom raug thaum muaj hnub nyoog laus tseem ceeb dua puas tau.

Kev lag luam tiag tiag

Nco ntsoov tias muaj pes tsawg tus neeg laus nyob, lub tswv yim zoo li utopian. Tom qab tag nrho, ib qho nyiaj laus me me yog txaus rau qhov zoo tshaj plaws rau cov nplej thiab mis nyuj. Tab sis hnub no lub xeev maj mam qhia peb tias yog koj thiab kuv uas yog lub luag haujlwm rau peb cov niam txiv yuav ua li cas thaum laus. Yog li ntawd, kev noj haus hauv cov laus yog ib qho teeb meem uas cuam tshuam rau txhua tus neeg hauv tsev neeg. Yuav tsum tau yuavkhoom noj khoom haus tsim nyog thiab xa lawv mus tsev. Yog tias tsim nyog, pab npaj thiab ntim lawv kom yooj yim siv. Thaum muaj mob, kev pub mis kuj tseem yuav tsum tau.

rau pog rau pies

Yog ib tug neeg nyuam qhuav so haujlwm xwb ces nws yeej muaj peev xwm ua tau nws tus kheej, mus saib tom khw thiab ua noj tsis yog rau nws tus kheej xwb, tab sis kuj rau nws cov xeeb ntxwv. Pancakes, pies, qab zib muffins pib tshwm ntawm lub rooj ntau thiab ntau zaus. Thiab nws yuav zoo li qhov no tsis zoo? Cov ncuav qab zib hauv tsev yog pheej yig thiab qab heev. Tab sis!

Kev noj zaub mov thaum laus yuav tsum tswj hwm nruj. Nws tseem ceeb heev kom ua neej nyob ntev thiab noj qab nyob zoo. Peb txhua tus paub txog cov ntsiab cai ntawm kev noj qab haus huv. Tab sis nws hloov tawm tias kev noj haus hauv cov laus muaj lwm yam uas yuav tsum tau xav txog. Hais txog kev ci, cia zoo dua rau koj cov xeeb ntxwv.

khoom noj tshiab zoo dua cov khoom qab ntsev

Nov yog thawj txoj cai tseem ceeb heev. Thaum lub hnub nyoog laus, koj yuav tsum txwv tsis pub ntsev kom tsawg. Ntawd yog, mus txog qhov muaj nyob rau hauv qhob cij, zaub thiab lwm yam khoom. Peb feem ntau pom cov duab rov qab. Thaum lub hnub nyoog laus, ib tug neeg poob rhiab heev rau iab thiab s alty saj. Yog li ntawd, ntau thiab ntau overs alting zaub mov. Qhov no ua rau kev txhim kho ntawm ntau yam teeb meem. Cov no yog edema, kub siab. Kev ntxhov siab ntau ntxiv ntawm lub raum, capillary fragility, mob stroke - tag nrho cov no yog qhov tshwm sim ntawm kev tsim txom ntsev.

Yog li ntawd, ib qho ntawm cov hauv paus ntsiab lus ntawm kev noj zaub mov hauv cov laus yog kev xaiv cov khoom xyaw kom zoo, kev kawm txog kev sib xyaw thiab tsis lees txais cov khoom noj ceev. Nws nyuaj rau ntau tushloov mus rau cov khoom noj tshiab, tab sis qhov no yog ib qho teeb meem ib ntus. Tsis ntev cov receptors yuav tau siv rau thiab pib pom txawm tias me me ntawm ntsev. Thiab nrog nws qhov tsis ua tiav, cov zaub mov yuav tsis zoo li phem. Ntxiv cov tshuaj tsw qab thiab txuj lom rau koj cov zaub mov kom yooj yim rau kev hloov.

txoj cai thib ob - nco ntsoov noj tshais

Kev noj haus ntawm cov neeg laus yuav tsum tsis yog tsuas yog cov khoom zoo xwb, tab sis kuj raws sijhawm. Nrog lub hnub nyoog, kev tawg ntawm cov khoom noj tuaj zuj zus tuaj thiab qee cov as-ham tau nqus los ntawm cov khoom tsis txaus lossis tag nrho tawm hauv lub cev tsis hloov.

Feem ntau ib tug neeg ntawm lub hnub nyoog no raug kev txom nyem ntawm cov vitamins B ₁₂ los yog B _{6. Nws tsim nyog sab laj nrog koj tus kws kho mob kom sau cov khoom noj khoom haus ntxiv. Nws tseem yog ib qho tseem ceeb kom nce cov fiber ntau hauv kev noj haus ntawm cov zaub thiab cov nplej, cov zaub ntsuab hauv lub caij ntuj sov.}

Noj tshais zoo meej yuav yog oatmeal - nws muaj ntau cov vitamins thiab pheej yig. Thiab qhov tseem ceeb tshaj plaws yog cov khoom pheej yig tshaj plaws uas yuav tsum tau ua kom tsawg kawg 10 feeb. Tag nrho cov cereals tam sim no raug rau kev ua haujlwm hnyav, uas tsis muaj txiaj ntsig zoo tshaj plaws ntawm kev nyab xeeb ntawm cov vitamins.

Kev sib xyaw tshuaj nrog zaub mov

Kev noj zaub mov hauv cov neeg laus feem ntau yog "sijhawm" rau lawv cov sijhawm noj tshuaj. Nyob rau tib lub sij hawm, nws yog tsis yooj yim sua kom tsis nco qab lub cawv ntawm lub tom kawg ntawm lub digestive txheej txheem. Cov tshuaj muaj peev xwm cuam tshuam tsis tau tsuas yog mucous daim nyias nyias, tab sis kuj saj buds thiab qab los noj mov. Yog li ntawd, cov khoom noj uas ib txwm ua tau zoo litshiab, tasteless. Txhua qhov kev hloov pauv, txawm tias nws qab los noj mov ntau dhau los yog nws qhov tsis tuaj yeem ua tiav, yog lub sijhawm los mus ntsib kws kho mob. Nws yuav tshuaj xyuas cov txheej txheem kho mob.

hom zaub mov tseem ceeb

Nrog hnub nyoog, txoj kev zom zaub mov yuav nyuaj dua. Qhov no yog vim qhov poob ntawm cov hniav. Tab sis txawm tias kev mus ntsib kws kho hniav pab daws qhov teeb meem no, cov yam ntxwv ntsig txog hnub nyoog tseem nyob. Yog tias koj muaj teeb meem ua pa thaum noj mov, koj yuav tsum tshuaj xyuas koj cov zaub mov.

Kev noj haus ntawm cov neeg laus yuav tsum ua raws li lawv lub cev muaj peev xwm. Nws yog tsim nyog muab nyiam rau cov tais diav nyob rau hauv daim ntawv ntawm mashed qos yaj ywm. Ib qho kev xaiv zoo yuav yog ci zaub thiab txiv hmab txiv ntoo hauv daim ntawv ntawm smoothie. Ci txiv hmab txiv ntoo tuaj yeem sprinkled nrog cinnamon thiab sprinkled nrog zib mu. Ces lawv txawm yuav tastier thiab noj qab nyob zoo.

Kev haus dej haus cawv

Khoom noj khoom haus hauv cov laus thiab cov laus yuav tsum ua kom tau raws li cov hom phiaj hauv qab no: lub cev yuav tsum tau txais tag nrho cov as-ham tsim nyog, tab sis nws tseem ceeb heev uas cov zaub mov tsis dhau lub plab zom mov. Muaj lwm qhov teeb meem tseem ceeb - qhov no yog cov kua dej uas koj haus. Feem ntau, thaum muaj hnub nyoog laus, kev xav nqhis dej tsis muaj zog, thiab ib tus neeg tsis nco qab haus.

Rau kev ua haujlwm ib txwm ntawm tag nrho cov kab mob thiab tiv thaiv cov teeb meem digestive, nws yog ib qho tsim nyog yuav tsum normalize cov dej haus. Cov dej ntshiab yog qhov zoo tshaj plaws, tab sis cov mis nyuj thiab lwm yam kua kuj suav. Yog tias tsis muaj kev tawm tsam los ntawm koj tus kws kho mob, koj yuav tsum haus dej tsawg kawg ib thiab ib nrab litres dej ib hnub.

YProtein diet

Tam sim no, tsis muaj kev tshawb fawbyuav cia peb hais kom raug li cas cov protein ntau dhau yuav cuam tshuam rau lub cev ntawm tus neeg laus. Tab sis qhov tsis muaj yuav cuam tshuam rau nws kom paub meej, thiab tsis yog txoj hauv kev zoo tshaj plaws. Tom qab 50 xyoo, cov metabolism hauv qeeb qeeb, thiab koj yuav tsum txo cov khoom noj, tab sis cov protein yuav tsum tsis pub tsawg dua 0.8 g ib kg ntawm qhov hnyav. Qhov tsawg kawg nkaus koob tshuaj yog 45 g rau ib tug poj niam thiab 60 g rau ib tug txiv neej. Qhov no ua rau cov nqaij thiab pob txha noj qab haus huv thiab txo qhov kev pheej hmoo ntawm tuag tes tuag taw.

Protein feem ntau pom muaj nyob rau hauv cov khoom tsiaj, tab sis cov khoom noj khoom haus hauv cov laus thiab cov laus yuav tsum ua raws li lub hauv paus ntsiab lus ntawm kev zam cov roj refractory ntau. Nqaij yuav tsum ntshiv. Preference yuav tsum tau muab rau qaib ntxhw, qaib, hiav txwv los yog dej ntses. Hais txog cov khoom noj siv mis, qhov no kuj yog ib qho tseem ceeb ntawm cov protein. Tab sis lub teb chaws mis nyuj, nrog rau skim mis nyuj, yog qhov zoo tshaj plaws zam. Cov zaub mov ntawm cov ntsiab lus roj ib txwm muab kev nqus zoo ntawm calcium, tab sis tsis txhob overload lub cev.

Nyob zoo calcium

Osteoporosis yog ib qho teeb meem tseem ceeb uas ib tug neeg ntsib tom qab 50 xyoo. Tab sis tus kab mob no yog thawj txoj hauv kev rau pob txha. Khoom noj khoom haus hauv lub hnub nyoog laus yuav tsum yog qhov kev cuam tshuam tseem ceeb rau kev tiv thaiv kab mob osteoporosis. Los ntawm kev siv cov calcium uas xav tau, koj tuaj yeem txo cov pob txha fragility. Calcium tuaj yeem noj hauv cov ntsiav tshuaj thiab tshuaj, tab sis tsis txhob hnov qab txog cov khoom siv ntawm cov kab no: cheese, kefir, tsev cheese.

Mus ntsib koj tus kws kho mob yog tias koj mob lactose intolerant. Tej zaum ib tug neeg noj tag nrho nws lub neejcov khoom noj siv mis, tab sis tsuas yog thaum muaj hnub nyoog laus pib muaj kev tsis xis nyob thiab xeev siab. Qhov no qhia tau hais tias muaj hnub nyoog txog kev hloov pauv hauv plab zom mov thiab enzymatic systems. Hauv qhov no, nws tsim nyog hloov cov khoom noj siv mis nrog cov lactose qis lossis tso tseg tag nrho. Hauv qhov no, koj yuav tsum tau tham nrog kws kho mob, yuav cov tshuaj calcium thiab ntxiv koj cov zaub mov nrog lawv. Ib pob txha thaum laus tsis kho zoo, tau ntev chaining ib tug neeg mus pw.

Qhov tseem ceeb tshaj plaws yog huab cua hauv tsev

Kev noj zaub mov tsis txaus thiab lub cev qhuav dej tuaj yeem tshwm sim los ntawm ntau yam laj thawj. Cov yam ntxwv ntawm kev noj haus ntawm cov neeg laus yog tias ib tug neeg feem ntau tsis qab los noj mov. Kuj tseem muaj qhov sib txawv, thaum muaj hnub nyoog laus lawv pib noj ntau. Yog vim li cas rau qhov no tej zaum yuav muaj ntau yam kev paub tsis meej. Yog tias koj pom qhov sib txawv ntawm qhov hnyav ntawm tus txheeb ze, koj yuav tsum coj nws mus rau kws kho mob.

Nyob rau hauv rooj plaub no, feem ntau yuav, koj yuav tau saib xyuas cov khoom noj zoo. Tab sis nws tsis yog hais txog cov zaub mov xwb. Ib tug neeg laus xav tau kev saib xyuas koj, kev saib xyuas thiab kev sov siab. Ib qho chaw zoo rau lub hlwb muaj txiaj ntsig zoo rau cov txheej txheem digestive.

Omega-3 fatty acids

Qhov no yog ib qho tseem ceeb uas yuav tsum muaj nyob rau hauv cov zaub mov ntawm txhua tus neeg tsis tu ncua, thoob plaws lub neej. Tab sis yog hais tias peb tham txog lub koom haum ntawm kev noj haus nyob rau hauv lub hnub nyoog laus, lub luag hauj lwm ntawm Omega-complex yog tseem ceeb tshaj ntawm no. Ntses roj yog zoo rau rheumatoid mob caj dab mob nyem. Polyunsaturatedfatty acids tuaj yeem txo qhov kev siv ntawm cov txheej txheem inflammatory. Kev xaiv ntses hauv khw niaj hnub no yog qhov loj, pheej yig thiab kim - tag nrho nws yuav yog ib qho tseem ceeb ntawm Omega-3. Tab sis xaiv cov rog ntau yam: herring, mackerel, catfish. Koj yuav tsum noj ntses ob zaug ib lub lim tiam, boiled los yog ci.

calories: phooj ywg lossis foe?

Thaum ib tug neeg loj hlob tuaj, thiab thaum muaj hnub nyoog laus ua haujlwm ntau lub cev, nws muaj peev xwm xyaum txwv nws cov calorie kom tsawg. Nrog kev ua haujlwm siab thiab ua haujlwm hnyav, nws tsuas tsis muaj sijhawm los txheeb xyuas cov calories. Cov khoom noj khoom haus ntawm cov neeg laus yog tias tam sim no lawv tsis xav tau calorie ntau ntau li yav dhau los. Qhov no tau yooj yim piav qhia los ntawm qhov tseeb tias cov metabolism hauv qeeb qeeb.

Tab sis qhov no tsis txhais tau tias tam sim no koj tuaj yeem noj ib hnub ib zaug lossis tsis kam noj zaub mov feem ntau. Lub cev tseem xav tau cov as-ham uas nws tuaj yeem tau txais los ntawm kev noj zaub mov kom zoo. Txhawm rau kom tsis txhob poob phaus sai, koj yuav tsum noj tsib zaug hauv ib hnub hauv qhov me me. Kev suav cov calories yog ua los ntawm tus kheej, lub laij lej tshwj xeeb lossis cov lus qhia tshaj lij los ntawm tus kws qhia noj zaub mov tuaj yeem pab nrog qhov no.

Khoom noj khoom haus Pyramid

Cov ntsiab lus calorie ntawm cov khoom noj yog nyob ntawm tus nqi ntawm lub cev ua si. Tab sis feem ntau, thaum muaj hnub nyoog laus, tib neeg pib siv sij hawm ntau dua nyob hauv tsev, ze rau TV. Yog li, cov ntsiab lus calorie yuav tsum tsis pub tshaj 2000 kcal ib hnub. Nyob rau tib lub sijhawm, cov khoom noj muaj txiaj ntsig zoo hauv cov laus muaj kev koom nrog hauv cov ntawv qhia zaub mov txawvcov khoom hauv ib feem pua:

• thawj pab pawg yog qhov loj tshaj plaws, thiab nws tsim lub hauv paus ntawm kev noj haus. Cov no yog cereals thiab qos yaj ywm, qhob cij thiab pasta. Los ntawm qhov hnyav, qhov no yog kwv yees li 1.5 kg, tab sis thaum xaiv cov khoom, koj yuav tsum muab qhov nyiam rau cov khoom noj uas tsis muaj roj lossis cov qhob cij wholemeal.
• Pab pawg thib ob yog zaub thiab txiv hmab txiv ntoo. Txog 400 g ntawm cov khoom no yuav tsum tau ib hnub. Qhov no tsis suav nrog sauerkraut, cov kaus poom zaub mov lossis pickles. Zaub thiab txiv hmab txiv ntoo tuaj yeem siv ua khoom noj txom ncauj.
• Pab pawg thib peb - cov khoom lag luam protein. Qhov feem pua ntawm kev noj yog 20% ntawm cov khoom noj. Txog 200 g ntawm nqaij qaib, nqaij, qe lossis legumes thiab ceev yuav tsum tau noj ib hnub, uas tuaj yeem suav tias yog lwm txoj hauv kev tsim nyog. Qhov kev txwv nkaus xwb yog xaiv cov khoom uas muaj feem pua ntawm cov rog tsawg.
• Pab pawg plaub yog cov khoom noj siv mis, noj uas yuav tsum yog tib yam li cov protein. Tsis txhob hnov qab txog kev noj zaub mov thaum muaj hnub nyoog laus, feem pua ntawm cov rog yuav tsum tsawg, tab sis cov zaub mov muaj roj tsawg tsis yog qhov kev xaiv zoo, vim tias kev nqus ntawm calcium yuav tsis tsim nyog.
• Pab pawg thib tsib yog rog thiab khoom qab zib. Qhov no suav nrog butter, hnyuv ntxwm, muffin. Qhov sib faib ntawm cov khoom ntawm pawg no hauv kev noj haus yuav tsum tsis txhob ntau tshaj 5%.

Xaiv seem

Kev noj zaub mov ntawm cov neeg laus thiab cov neeg laus sib txawv ntawm kev noj zaub mov ntawm cov neeg laus hnub nyoog nruab nrab ob qho tib si zoo thiab ntau. Kev tsim txom ntawm cov zaub mov yooj yim thiab noj qab haus huv tuaj yeem ua rau hnyav nce thiab muaj teeb meem cuam tshuam. ATNyob ntawm seb muaj hnub nyoog thiab poj niam txiv neej, lub cev qhov hnyav, kev ua si lub cev, tus naj npawb ntawm cov kev pabcuam yuav txawv ntawm qhov txwv:

• thawj pab pawg. Tus naj npawb ntawm servings yog los ntawm 5 mus rau 14 ib hnub twg. Txhua tus tuaj yeem ua ib lub khob cij, ib nrab ib pob, 1 qos yaj ywm, lossis 1/2 khob mov, pasta, lossis cereal.
• Txiv hmab txiv ntoo thiab zaub - lawv tuaj yeem nyob hauv kev noj haus ntawm 5 txog 9 servings. Txhua tus ntawm lawv tuaj yeem yog 1/2 tbsp. tws zaub los yog ib khob zaub ntsuab, 1 txiv hmab txiv ntoo, 1/2 tbsp. berries, 3/4 tbsp. kua txiv hmab txiv ntoo, 1/4 tbsp. txiv hmab txiv ntoo qhuav.
• Pab pawg thib peb. Ob mus rau peb noj nqaij thiab lwm yam zaub mov muaj protein ntau. Kev pab loj yog 90 g ntawm nqaij qaib los yog ntses, 2 qe los yog ib khob ntawm legumes, 3 tbsp. l. txiv ntseej los yog noob.
• mis nyuj thiab khoom noj siv mis. 2-3 servings ib hnub twg, txhua yam uas yuav ua tau ib khob ntawm yogurt, 50 g ntawm cheese, ib nrab ib khob ntawm tsev cheese.
• Pab pawg thib tsib - los ntawm 0 txog 4 servings, uas tuaj yeem sawv cev los ntawm ib tablespoon ntawm butter, margarine los yog mayonnaise, qab zib los yog ice cream.

Txawm tias qhov zoo li qhov yooj yim thiab kwv yees, qhov kev suav no yog qhov tseeb thiab pab tus kws kho mob noj zaub mov hauv kev ua haujlwm, thiab tseem ua rau cov neeg mob ua haujlwm yooj yim dua.

Sample menu for the week

Muab rau hauv tus account lub peculiarities ntawm kev noj haus ntawm cov neeg laus, nws yog tsim nyog los tsim ib tug tshwj xeeb cov khoom noj uas muab lub cev nrog txhua yam tsim nyog thiab tsis ua rau rog rog. Lub rooj qhia ib qho ntawm cov kev xaiv zaub mov rau lub lim tiam.

Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws.

	Breakfast	tshais thib ob	Lunch	Khoom noj txom ncauj	Dinner
Hnub Monday	Tshuaj thiab qhaub cij	Y Mis porridge, txiv apples grated nrog boiled carrots			Apple, Cutlets nrog boiled zaub
Tuesday	Khiory nrog mis nyuj, tsev cheese	Hercules thiab tshuaj yej		Fruit	-eggplant, ci, mashed qos yaj ywm, hnia
Wednesday	Sweet tea			YCompote thiab tsev cheese	porridge thiab tshuaj yej
Thursday	mis nrog bagels	porridge thiab qhaub cij	Noodle soup with meatballs	txiv hmab txiv ntoo qhuav
Friday		Oatmeal porridge, qe thiab tshuaj yej		Grapes, cheese	-txiv lws suav thiab mov thiab nplej qos yaj ywm, cov txiv hmab txiv ntoo qhuav compote
Hnub Saturday	YMilk Tea, bun	Y Mis porridge, butter qhaub cij, tshuaj yej	Lentil kua zaub, ntses nrog nceb, cranberry jelly	Fruit	Lenten ntses thiab vinaigrette
Sunday		Sandwich thiab cocoa nrog mis nyuj		Kefir thiab qhob cij nrog jam	YPie nrog tsev cheese, compote

Raws li koj pom, kev noj haus ntawm cov neeg laus thiab cov laus tsis muaj qhov dhuav lossismonotonous. Ib tug neeg feem ntau muaj sijhawm txaus los ua noj txhua yam tshiab txhua hnub. Qhov no yog txhua yam tseem ceeb dua vim tias cov khoom noj kom raug khaws cia kev noj qab haus huv thiab ua kom lub neej ntev. Cov khoom noj ceev ceev, noj zaub mov uas muaj rog thiab carcinogens, ua haujlwm tsis zoo.

Nws tseem ceeb heev uas noj thaum laus thiab laus muaj kev sib tham zoo siab. Nws yog txaus rau ib tug neeg tsuas yog nyob rau hauv tsev neeg lub voj voog kom nws qab los noj mov. Nws yog ib qho tseem ceeb uas yuav tau xaiv cov khoom uas suav nrog cov kab mob thiab kev nyiam ntawm tus kheej ntawm tus neeg. Tab sis nyob rau hauv lub tswv yim version, muaj yeej tsis muaj cov khoom noj uas irritate digestion uas yuav ua teeb meem. Yog li ntawd, koj tuaj yeem siv cov ntawv qhia zaub mov no kom nyab xeeb thiab ua rau koj tus kheej hloov kho rau nws.

Khoom noj khoom haus rau cem quav

Nws tsis yog qhov zais cia tias qhov teeb meem no thaum muaj hnub nyoog laus yog mob heev rau cov neeg feem coob. Kev noj zaub mov kom zoo thaum muaj hnub nyoog laus thiab laus yog tus yuam sij rau kev rov qab sai thiab kev noj qab haus huv. Txhawm rau ua qhov no, koj tsis tas yuav ua raws li txoj cai nyuaj:

• Tsis suav cov khob noom cookie thiab qhob cij ua los ntawm cov hmoov nplej zoo tshaj. Cov khoom no kuj suav nrog cov nqaij rog thiab nqaij qaib, cov nqaij haus luam yeeb thiab cov khoom noj kaus poom, qe, radishes thiab qej, dos, turnips thiab radishes, nceb, txhua yam khoom qab zib, fatty sauces. Nyob rau hauv qhov txwv tsis pub ntog cocoa thiab kas fes, muaj zog tshuaj yej thiab jelly. Ntxiv rau cov mov no thiab semolina - thiab daim ntawv tuaj yeem ua tiav.
• Nco ntsoov noj nrog cem quav ua khob cij, zaub kua zaub, borscht thiab beetroot, semi-viscous thiab crumbly cereals, muaj roj tsawg ntau hom nqaij qaib thiab nqaij, ntses, nqaij nruab deg thiab zaub.

Feem ntau nrog txoj cai thiab txaustsis muaj teeb meem nrog cem quav. Yog tias kev noj zaub mov tsis pab, ces koj yuav tsum sab laj nrog kws kho mob rau kev teem caij kho kom raug. Txawm hais tias qee qhov laj thawj yog lub cev tsis ua haujlwm.

Siv qhov xaus

Nws yog ib qho tseem ceeb heev kom noj kom raug thiab sib npaug thoob plaws lub neej. Tab sis qhov teeb meem no tseem cuam tshuam rau cov neeg laus thiab hnub nyoog laus. Kev noj zaub mov tsis zoo tsis yog kev noj zaub mov, tab sis kev paub txog kev hloov pauv hauv cov ntawv qhia zaub mov kom muaj kev noj qab haus huv thiab txhim kho cov kab mob hauv nruab nrog cev. Kev noj zaub mov kom tiav yog txoj hauv kev rau kev noj qab haus huv thiab kev noj qab haus huv, thiab tam sim no tau dhau los ua qhov tseem ceeb tshaj qhov qub. Cov zaub mov noj qab haus huv ntau dua thiab kev txav mus los, tsis muaj rog thiab cov khoom qab zib - tsuas yog thawj hnub cov txheej txheem no ua rau tsis xis nyob. Tsis ntev koj tus kheej yuav hnov qhov kaj thiab lub zog ntawm lub zog. Lub cev tau nrawm heev los ntawm cov khoom noj tsis txaus.