Khoom noj khoom haus rau cov neeg laus: cov hauv paus ntsiab lus, kev noj zaub mov zoo, cov lus qhia thiab cov lus pom zoo los ntawm cov kws tshaj lij

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

Hnub nyoog laus yog qhov tshwm sim los ntawm qhov xwm txheej. Nrog rau nws cov chav kawm physiological ib txwm, cov txheej txheem no tsis nyuaj los ntawm qhov pib ntawm tag nrho cov kab mob. Cov hnub nyoog laus no tau pom nyob rau hauv cov neeg noj qab haus huv uas suav tias yog cov neeg laus (ntawm 60-74 xyoo), nrog rau cov laus (thaum hnub nyoog 75-90 xyoo). Txawm li cas los xij, feem ntau, qhov tshwm sim no tshwm sim ntxov ntxov thiab nyuaj los ntawm ntau yam mob. Tab sis nyob rau hauv ob qho tib si, tus neeg tau txais kev hloov pauv hauv cov metabolism thiab lub xeev ntawm tag nrho cov kab ke thiab lub cev. Puas muaj peev xwm kho qhov xwm txheej ntawm txhua txoj kev? Kev cuam tshuam qhov xwm txheej thiab kev hloov pauv ntawm lub cev muaj hnub nyoog txog kev hloov pauv yuav ua rau muaj kev hloov pauv ntawm kev noj haus ntawm tus neeg laus. Yog hais tias nws yog rational, nws yuav yog ib qho tseem ceeb nyob rau hauv kev tiv thaiv ntawm pathologies uas tshwm sim nyob rau hauv tus txheej txheem ntawm physiological laus. Muaj tag nrho cov kev qhuab qhia kev tshawb fawb uas kawm txog kev noj haus ntawm cov neeg hauv pawg neeg laus. Nws yog hu ua gerodietics.

Vim li cas thiaj tseem ceeb rau cov laus nojpuas yog?

Nyob rau hauv cov txheej txheem ntawm kev laus, lub cev tau txais ntau yam kev puas siab puas ntsws thiab lub cev hloov pauv. Txawm li cas los xij, qhov tshwm sim zoo li no yeej tsis muaj hnub nyoog meej. Tias yog vim li cas qee tus neeg, txawm tias muaj hnub nyoog 70 xyoo, yuav zoo li 40 xyoo, thaum lwm tus ntawm 50 tsis tuaj yeem txawv ntawm cov neeg laus. Vim li cas qhov no tshwm sim? Kev laus ntawm lub cev yog nyob ntawm qhov zoo ntawm lub neej, uas yog raws li kev noj zaub mov kom raug. Qhov no yog qhov tseem ceeb tshaj plaws uas cuam tshuam rau lub peev xwm thiab kev hloov pauv, cov metabolism, kev tiv thaiv ntau yam kab mob, thiab lwm yam. Nyob rau hauv tus txheej txheem ntawm kev laus ntawm lub cev, ntau yam kev hloov ntawm lub hnub nyoog muaj feem xyuam rau hauv nws. Lawv tshwm sim ntawm cov ntaub so ntswg, molecular thiab cellular theem. Kuj tseem muaj kev hloov pauv hauv lub plab zom mov. Lub plab mucosa ua thinner. Qhov no txo cov peev xwm ntawm txhua lub hlwb los faib. Cov kev hloov no deactivate lub cev muaj zog thiab secretory zog ntawm lub plab. Tab sis tsis yog tag nrho. Nyob rau tib lub sijhawm nrog cov kev hloov pauv no, muaj qhov txo qis ntawm acidity ntawm cov kua txiv hmab txiv ntoo, uas ua rau lub plab hnyuv microflora tsis zoo. Lub pancreas ua cov enzymes tsawg dua. Accelerates cov txheej txheem kev laus thiab hnyav dhau.

Kev noj zaub mov kom zoo rau cov neeg laus yuav pab tswj lub cev kev ua haujlwm thiab nws lub cev ib txwm muaj. Qhov no yuav txo tau tus nqi ntawm cov txheej txheem kev laus. Noj qab nyob zoo thiab kev ua si lub cev yog cov ntsiab lus tseem ceeb kom khaws ciakev ua tau zoo thiab zam kev mob ntawm txhua lub hnub nyoog. Nws yog ib qho tseem ceeb tshwj xeeb uas yuav tsum ua raws li txoj kev ua neej no rau cov neeg uas tau hla 60 xyoo tseem ceeb. Cov neeg zoo li no tsuas yog xav paub cov ntsiab lus tseem ceeb ntawm kev noj haus ntawm cov neeg laus, uas suav nrog kev tshawb fawb ntawm gerodietika.

Tus nqi zog ntawm kev noj haus

Nyob rau hauv cov neeg laus, ncaj qha feem rau lawv lub hnub nyoog, lub cev cov txheej txheem metabolic txo. Qhov kev hloov pauv cuam tshuam txog kev ua haujlwm ntawm lub paj hlwb thiab endocrine systems, kev noj haus ntawm txhua tus ntawm tes.

Tus neeg laus lub cev yog tus yam ntxwv los ntawm kev txo qis ntawm kev siv zog. Ib tug neeg txo nws lub cev ua si, uas yog vim li cas nws thiaj li txo cov leeg nqaij. Tib lub sijhawm, lub cev tsis xav tau ntau lub zog thiab cov khoom noj ntxiv lawm. Nyob rau hauv no hais txog, raws li kev tshawb fawb ntawm gerodietics, caloric kom tsawg ntawm cov neeg laus hnub nyoog tshaj 60 xyoo yuav tsum yog 1900-2000 kcal rau cov poj niam. Cov qauv rau cov txiv neej yog 2000-3000 kcal.

Ntau yam khoom noj txhua hnub

Tus neeg laus yuav tsum noj dab tsi? Ib lub hauv paus ntsiab lus ntawm nws lub koom haum yog kev sib txawv ntawm cov khoom noj. Qhov no yuav muab lub cev txhua yam uas nws xav tau rau nws lub neej.

Ntawm cov kev noj haus ntawm cov neeg laus yog txwv tsis pub siv cov nqaij qaib (ntses thiab nqaij). Tsawg yuav tsum nyob rau ntawm lub rooj ntawm offal, fatty nqaij, qe, fatty khoom noj siv mis nyuj (vim cov roj cholesterol ntau lawv muaj). Cov neeg laus yuav tsum tsis txhob noj ntau cov nplej zom, mov, legumes, qab ntsev thiab haus luam yeeb, qab zib, qab zib,confectionery, nplua nuj hmoov thiab puff khoom, nrog rau chocolate. Tsis tas li ntawd, cov zaub mov siav yuav tsum maj mam ua rau lub plab zom mov thiab zom khoom noj.

Kev noj qab haus huv ntawm cov neeg laus yog cov qab zib thiab qaub lossis dej-diluted kua txiv hmab txiv ntoo thiab txiv hmab txiv ntoo, nrog rau txiv lws suav. Kev suav nrog cov rog tsawg thiab tsis muaj zog, vinegar thiab citric acid, ntsim zaub (qej thiab dos, dill thiab tshuaj ntsuab, zaub txhwb qaib, thiab lwm yam) hauv kev noj haus txhua hnub yog txais tos.

Kev noj zaub mov ntawm tus neeg laus yuav tsum muaj cov khoom noj uas pab ua kom lub plab hnyuv microflora. Cov no yog cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo, fermented mis nyuj haus, nrog rau txhua yam uas muaj fiber ntau hauv kev noj haus. Kev noj zaub mov ntawm cov neeg laus yuav tsum muaj xws li cov tais diav uas yuav yooj yim zom los ntawm lub plab zom mov. Cov khoom uas txhawb lub cev muaj zog thiab secretory functions ntawm lub plab zom mov kuj xav tau. Hauv cov ntawv qhia zaub mov txhua hnub, nws yog ib qho tseem ceeb uas yuav tsum tau muab cov khoom noj uas normalizes plab hnyuv microflora.

Kev noj zaub mov zoo

Kev noj haus ntawm cov neeg laus yog dab tsi? Lub hauv paus ntsiab lus tom ntej ntawm gerodietics yog kev ua raws li kev noj zaub mov kom raug. Piv nrog rau qhov uas thaum tseem hluas, nws yuav tsum zoo ib yam, kev noj haus ntawm cov neeg laus yuav tsum tau ua kom tsis tu ncua. Nyob rau tib lub sijhawm, cov sijhawm sib txawv ntawm cov pluas noj yuav tsum tsis txhob ua kom ntev. Nws kuj tsis pom zoo kom noj zaub mov ntau. Ib tug neeg laus yuav tsum noj plaub zaug ib hnub twg. Nws pluas tshais yuav tsum muaj 25% ntawm tag nrho cov hnublub zog tus nqi ntawm cov zaub mov, noj su - los ntawm 15 mus rau 20%. Thaum noj su, daim duab no nce ntawm 30 mus rau 35%, thiab thaum noj hmo nws txawv ntawm 20 mus rau 25%. Ua ntej ib hmos so, haus mis nyuj los yog txiv hmab txiv ntoo nyoos thiab zaub yog ntshaw.

Yog tias muaj kev pom zoo los ntawm kws kho mob, tus neeg laus yuav tsum npaj hnub yoo mov rau nws lub cev nrog rau cov txiv hmab txiv ntoo, zaub, kefir thiab curd khoom hauv kev noj haus. Tsis pom zoo kom yoo mov tag nrho.

khoom noj kom raug rau cov neeg laus uas muaj kab mob uas twb muaj lawm suav nrog 5 pluas noj ib hnub. Kev faib cov nqi zog ntawm cov zaub mov hauv qhov no zoo li qhov no:

• noj tshais - 25%;
• noj su – 15%;
• noj su - 30%;
• noj hmo - 20%;
• noj hmo thib ob - 10%.

Tsis tas li ntawd, 5-lub sij hawm kev tswj hwm kuj tau pom zoo hauv kev noj zaub mov ntawm cov neeg laus tom qab 80 xyoo. Cov neeg muaj hnub nyoog no nyiam qhov hnyav, uas cuam tshuam rau kev noj qab haus huv ntawm lub cev.

Noj cov neeg laus rov qab yuav tsum tau 5-6 zaug hauv ib hnub. Nws yog qhov zoo dua yog tias noj mov rau tus neeg mob zoo li no yuav ua rau qee lub sijhawm. Qhov no yuav ua rau lub cev pib tsim cov kua txiv hmab txiv ntoo rau tib lub sijhawm, uas yuav txhim kho qab los noj mov thiab kev zom zaub mov.

Kev noj zaub mov zoo

Nov yog lwm lub hauv paus ntsiab lus uas cov neeg laus yuav tsum ua raws li thaum tsim lawv cov zaub mov txhua hnub. Nws muaj nyob rau hauv kev noj mus rau hauv tus account lub peculiarities ntawm metabolic dab, raws li zoo raws li lub xeev ntawm tej yam systems thiab kabmob. Tsis tas li ntawd, cov neeg laus yuav tsum coj mus rau hauv tus account lawv tus cwj pwm mus sij hawm ntev hauvnoj zaub mov. Yog li, kev noj haus ntawm cov neeg muaj hnub nyoog uas tsis muaj teeb meem kev noj qab haus huv tshwj xeeb tsis suav nrog kev txwv tsis pub siv qee yam khoom noj. Hauv qhov no, koj tuaj yeem tham txog ntau dua lossis tsawg dua cov zaub mov nyiam.

Unacceptable yog zaub mov monotonous. Nws yuav twv yuav raug hu ua tsis txaus nyob rau hauv lub cev ntawm tej yam khoom. Nws yog physiologically tsis yooj yim sua kom pom tseeb qhov kev hloov ntawm cov neeg ntawm lub hnub nyoog tom qab lawv ib txwm noj cov zaub mov nruj. Tib yam siv rau nyias cov pluas noj, tsuas yog noj cov zaub mov nyoos xwb, nrog rau lwm txoj hau kev uas tsis yog kev lig kev cai.

YProteins

Yuav ua li cas yog kev noj zaub mov zoo ntawm cov neeg laus? Raws li rau cov protein muaj pes tsawg leeg ntawm cov zaub mov, cov kws tshawb fawb tseem tsis tau txiav txim siab qhov teeb meem no. Nyob rau hauv ib tug laus lub cev, muaj ib tug txo nyob rau hauv lub synthesis ntawm cov tshuaj hormones, enzymes, proteins, thiab cov ntaub so ntswg regeneration tsis yog li ntawd active. Dab tsi tuaj yeem txiav txim siab los ntawm qhov no? Nws yog qhov nyuaj heev rau lub cev ntawm cov neeg muaj hnub nyoog kom nqus cov protein los ntawm cov nqaij. Qhov no tshwm sim vim qhov txo qis hauv kev ua haujlwm ntawm digestive enzymes. Nyob rau tib lub sijhawm, kev tawg ntawm cov protein ntau ntxiv. Lawv poob los ntawm lub cev kuj nce.

Tsis tas li, cov kws tshawb fawb tau pom tias kev noj zaub mov tsawg, uas txo cov kev tiv thaiv tib neeg hauv cov hluas, muaj qhov cuam tshuam rau cov laus. Tias yog vim li cas xyoo dhau los, kev noj cov protein tau pom zoo kom txo qis rau 1 g / 1 kg ntawm qhov hnyav. Ntawm qhov tod tes, kev rov tsim dua tshiab ntawm cov hlwb uas siv tsis tau, yog qhov tseem ceeb rau cov neeg laus. Thiab rau cov txheej txheem no, cov protein hauv lub cev yuav tsumtuaj nyob rau hauv kom muaj nuj nqis txaus. Txwv tsis pub, cov kev hloov pauv hnub nyoog uas cuam tshuam nrog cov metabolism yuav ua rau tsis zoo.

Tsiaj proteins

Los ntawm cov khoom uas muaj tsiaj proteins, cov neeg laus raug qhia kom nyiam mis nyuj, ntses, thiab nqaij ntshiv. Raws li thawj cov kev kawm, nws raug nquahu kom ua noj zaub mov noj (zaub, khoom noj siv mis, cereal thiab txiv hmab txiv ntoo). Tab sis cov ntses thiab nqaij broths yuav tsum tau muab tso rau hauv cov zaub mov ntawm cov neeg laus tsis pub ntau tshaj ob los yog peb zaug ib lub lim tiam. Pom zoo rau cov neeg laus yog carp, pike thiab zander. Ntxiv nrog rau cov ntses dej, cov ntses hiav txwv kuj tuaj yeem suav nrog hauv lawv cov zaub mov. Cov no yog cod ntau yam (pollock, hake, navaga, cod, thiab lwm yam). Ntses nyob rau hauv cov zaub mov yuav tsum tsis txhob ntau tshaj 75 g ib hnub twg.

Yog cov qe, cov neeg laus noj tau 2-3 leeg ib lub lis piam xwb. Nws kuj yog qhov xav tau tias lawv tau txais kev pabcuam muag muag lossis ua ib qho omelet ntawm lub rooj. Txawm li cas los xij, cov lus pom zoo los ntawm cov kws paub txog zaub mov kom txo qis cov qe rau cov neeg laus feem ntau cuam tshuam nrog cov roj cholesterol, uas yog ib feem ntawm cov yolk. Tab sis cov protein tuaj yeem raug ntaus nqi rau cov khoom uas zoo tshaj plaws ntawm cov amino acid muaj pes tsawg leeg. Yog vim li cas cov qe tsis muaj qe tuaj yeem noj txhua hnub los ntawm cov neeg laus.

Hauv kev noj haus ntawm cov neeg laus, cov khoom noj siv mis yuav tsum muaj. Lawv yuav muab lub cev tsis tau tsuas yog nrog cov protein, tab sis kuj nrog calcium, uas yog tsim nyog rau kev tiv thaiv ntawm osteoporosis. Cov neeg laus raug pom zoo kom suav nrog txhua hnub hauv lawv cov ntawv qhia 100 g ntawm cov rog tsis muaj rog lossis ntau tshaj 5% tsev cheese, nrog rau cov cheese uas tsis muaj rog hauv qhov nyiaj ntawm 10-30 g. Nrog rau kev ua siab ntev ntawm lub cev.mis nyuj yuav tsum nyob rau hauv cov zaub mov txhua hnub 300-400 ml.

Cov txiaj ntsig tshwj xeeb rau kev noj qab haus huv yuav coj cov mis nyuj khov, kefir thiab acidophilus. Cov khoom no muaj xws li nyob rau hauv lawv cov muaj pes tsawg leeg lactic acid bacillus, vim hais tias ib txwm muaj pes tsawg leeg ntawm cov hnyuv microflora yog khaws cia thiab kev loj hlob ntawm putrefactive txheej txheem yog thaiv. Kefir rau cov neeg laus yuav tsum tau noj txhua hnub. Nutritionists pom zoo ib khob ua ntej pw. Tsis tas li ntawd, kefir yog pom zoo kom muab tso rau hauv kev noj haus rau cem quav rau cov neeg laus. Kev kho mob ntawm qhov tshwm sim tsis kaj siab no tshwj xeeb tshaj yog thaum ib tablespoon ntawm cov roj zaub ntxiv rau ib khob ntawm fermented mis nyuj haus. Cov cuab yeej zoo li no kho cov teeb meem sai sai.

zaub proteins

Lawv yuav tsum nyob rau hauv cov zaub mov ntawm cov neeg laus. Nyob rau hauv lub cev, zaub proteins yuav tsum tau los ntawm cov nuj nqis ntawm legumes thiab nplej. Txawm li cas los xij, thawj zaug ntawm lawv feem ntau ua rau rumbling hauv plab, kub siab, belching, nce roj tsim, thiab txawm tias quav quav.

Nyob rau hauv cov zaub mov rau raws plab rau cov neeg laus nyob rau hauv xws li mob, nws yog pom zoo kom muaj xws li ntsuab peas. Raws li rau cereals, qhov tseem ceeb tshaj plaws ntawm lawv yog oatmeal thiab buckwheat. Nws yog ntshaw kom ntxiv mis nyuj rau porridges npaj los ntawm lawv, uas yuav txhim kho lawv cov amino acid muaj pes tsawg leeg. Barley thiab millet groats suav nrog hauv kev noj zaub mov yog tias lawv ua tau zoo. Tab sis kev siv cov nplej los ntawm cov neeg laus yuav tsum raug txwv vim qhov txo qis hauv kev ua haujlwm ntawm lub plab zom mov. Semolina pom zoo tsuas yog rau cov neeg uas xav tau kev noj zaub mov tsis zoo.

Kev noj zaub mov muaj protein ntau hauv lub cev kuj tau ua thaum noj mov. Nws yog qhov zoo dua yog tias nws yog rye, los ntawm tag nrho cov nplej, los ntawm wholemeal hmoov los yog bran. Cov khob cij no muaj cov vitamins, minerals thiab fiber ntau, uas txhim kho txoj hnyuv motility.

Fats

Yuav ua li cas noj zaub mov kom zoo rau cov neeg laus? Hauv lawv cov khoom noj txhua hnub, ntxiv rau cov protein, cov rog yuav tsum muaj. Txawm li cas los xij, lawv qhov kev noj qab haus huv txo qis thaum muaj hnub nyoog txog 30% ntawm calorie cov ntsiab lus ntawm tag nrho cov khoom. Tsuas yog nyob rau hauv rooj plaub no nws muaj peev xwm muab kev noj zaub mov kom zoo yam tsis ua rau muaj qhov tsis zoo rau lub cev. Tsis tas li ntawd, los ntawm kev txo cov rog kom tsawg, cov zaub mov txhua hnub yuav noj qab nyob zoo. Ua raws li nws, cov neeg laus ua tau zoo tiv thaiv kev txhim kho ntawm atherosclerosis. Txawm li cas los xij, qhov tseem ceeb hauv qhov teeb meem no yog tsis txhob overdo nws. Nrog rau kev txwv ntau dhau ntawm cov rog (tsawg dua 20% ntawm qhov xav tau txhua hnub), cov khoom noj khoom haus tsis zoo yuav poob qis.

Tsiaj rog

Kev noj cov roj ntuj rau hauv lub cev ntawm cov neeg laus yuav tsum tau ua nrog kev siv butter. Nws yog yooj yim digestible. Thaum nruab hnub, tus neeg laus yuav tsum haus 15 g ntawm butter, ntxiv rau cov zaub mov npaj ua ntej noj.

Nco ntsoov tias cov neeg mob hyperlipidemia yuav tsum txwv tsis pub lawv noj cov khoom no, nrog rau lwm yam khoom muaj roj tsiaj.

zaub roj

Tus neeg laus yuav tsum noj dab tsi? Hauv kev noj zaub mov txhua hnub ntawm cov neeg laus, muaj cov roj zaubyuav tsum tau nce nyob rau hauv feem rau lub hnub nyoog. Txawm li cas los xij, qhov no yuav tsum tau ua nrog ceev faj, vim tias nrog kev tswj tsis tau nce hauv ntim ntawm cov roj zaub ntawm cov ntawv qhia zaub mov, koj tuaj yeem ua rau cov hnyuv tsis muaj zog. Nws tseem ceeb heev kom ntseeg tau tias tsis muaj qhov tsis txaus ntawm cov khoom no hauv kev noj haus.

Qhov tshwm sim ntawm qhov no tuaj yeem yog "fatty" siab. Tsis tas li ntawd, nws yuav tsum tau nco ntsoov tias cov roj zaub muaj cov txiaj ntsig antioxidant, ua rau cov txheej txheem degenerative hloov hauv lub cev, txo qhov kev pheej hmoo ntawm atherosclerosis thiab muaj cov nyhuv choleretic, uas tseem ceeb heev rau txhua tus neeg laus.

Nyob zoo Carbohydrates

Tus nqi ntawm cov tshuaj no hauv cov zaub mov ntawm cov neeg laus yuav tsum txwv. Qhov no yog vim qhov txo qis hauv kev siv hluav taws xob rau lub hnub nyoog raws li kev xav.

Yooj yim carbohydrates

Txoj kev txwv ntawm cov khoom no hauv kev noj zaub mov ntawm tus neeg laus yuav tsum tau ua ntawm cov khoom qab zib thiab qab zib. Nyob rau tib lub sijhawm, txiv hmab txiv ntoo, zaub, thiab nplej tau txais tos hauv kev noj zaub mov ntawm tus neeg laus kom txaus.

Kev noj ntau dhau ntawm cov carbohydrates yooj yim hauv cov hnub nyoog laus tuaj yeem ua rau muaj kev cuam tshuam ntau dhau hauv kev ua haujlwm ntawm cov txiav. Qhov tshwm sim yog kev loj hlob ntawm ntshav qab zib. Tsis tas li ntawd, cov carbohydrates yooj yim cuam tshuam rau kev ua haujlwm ntawm biliary ib ntsuj av thiab daim siab. Yog li ntawd, tus neeg laus yuav tsum noj qab zib los ntawm 30 mus rau 50 g hauv ib hnub. Cov kws kho mob pom zoo kom muab kev nyiam rau zib ntab, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo, uas muaj qab zib sawv cev los ntawm fructose.

HowYuav tsum pub cov laus? Cov neeg laus raug qhia kom txhim kho lawv cov khoom noj txhua hnub nrog ntau cov khoom noj uas muaj cov carbohydrates nyuaj thiab, ua ntej ntawm tag nrho cov, cov no yog cov khoom noj muaj fiber ntau. Cov tshuaj no yuav ua rau lub cev xav tau lub zog los ntawm 5%. Soluble dietary fiber pab txhawb kev ua kom lub plab zom mov, thiab kuj normalizes cov quav. Vim li no, lawv yog ib qho kev ntsuas zoo rau kev tiv thaiv ntawm dysbacteriosis, diverticulosis, thiab mob qog noj ntshav. Kev noj haus fibers zoo kawg nkaus adsorb tshuaj lom, thiab tseem txhim kho txoj hnyuv microflora. Tsis tas li ntawd, lawv txoj haujlwm tuaj yeem txo cov kua tsib thiab cov roj cholesterol hauv cov ntshav.

Cov neeg laus yuav tsum tau noj raws li lawv lub cev tau txais los ntawm 25 mus rau 30 g ntawm fiber ntau ib hnub. Ua li no, lawv yuav tsum noj txiv apples thiab zaub qhwv, cereal bran, carrots thiab txiv kab ntxwv. Cov zaub mov no yog qhov tseem ceeb hauv kev noj haus rau cem quav hauv cov neeg laus. Lawv raug kho los ntawm kev ua haujlwm ntawm cov hnyuv.

Vitamins Vitamins

Cov tshuaj muaj txiaj ntsig no tsim nyog rau tus neeg txhua hnub. Txawm li cas los xij, cov neeg laus muaj kev xav tau ntau ntxiv rau cov vitamins. Vim li cas qhov no tshwm sim? Yog, vim hais tias lub cev laus absorbs lawv ntau zuj zus. Tab sis cov vitamins yog tsim nyog los txhawb cov txheej txheem redox. Lawv kuj tau tsim los txhim kho kev ua cov roj cholesterol thiab cov rog hauv lub cev. Tsis tas li ntawd, cov vitamins P thiab C pab ntxiv dag zog rau cov phab ntsa ntawm cov hlab ntsha. Qhov no tso cai rau koj tswj kev noj qab haus huv ntawm cov hlab ntsha thiab lub plawv. Txhawm rau ntxiv cov ntsiab lus no, cov neeg laus yuav tsum suav nrog hauv lawv cov khoom nojzaub mov zaub qhwv, citrus txiv hmab txiv ntoo thiab kua txob qab zib.

Vitamins ntawm pawg B, E thiab lwm yam tseem ceeb rau tib neeg noj qab haus huv. Txhawm rau kom noj zaub mov kom zoo, cov neeg laus yuav tsum noj txiv hmab txiv ntoo tshiab. Tsis tas li ntawd, nws raug pom zoo kom noj cov tshuaj multivitamin.

Minerals

Kev noj zaub mov ntawm ib tus neeg yuav tsum muaj cov khoom noj uas muaj cov kab mob xws li calcium thiab magnesium, tooj liab thiab chromium, zinc thiab iodine. Qhov no yog qhov tseeb tshwj xeeb tshaj yog thaum muaj hnub nyoog laus, vim tias calcium tswj cov pob txha noj qab haus huv, uas pab kom tsis txhob muaj pob txha. Ib tug loj npaum li cas ntawm cov khoom no muaj nyob rau hauv cov khoom siv mis nyuj. Txawm li cas los xij, cov neeg laus yuav tsum suav nrog cov khoom siv mis nyuj fermented thiab tsev cheese hauv lawv cov zaub mov txhua hnub. Cheese, piv txwv li, yuav nqus tau tsis zoo los ntawm lub cev laus.

Yuav tsum tau rau cov neeg laus kom noj qab haus huv thiab ib yam khoom xws li magnesium. Nrog nws cov khoom noj txaus, kev ntxhov siab yuav yooj yim dua, lub raum pob zeb thiab qhov tshwm sim tsis zoo li hemorrhoids yuav tshwm sim tsawg dua. Muaj ntau magnesium muaj nyob rau hauv taum thiab peas, millet thiab oatmeal, nrog rau hauv buckwheat.

Iodine, uas txaus hauv cov nqaij nruab deg, ua kom cov roj cholesterol.

Kev noj cov khoom nrog selenium yog kev tiv thaiv kev tiv thaiv kev mob qog noj ntshav. Lub hauv paus ntawm cov ntxhia no yog nplej bran thiab poov xab, nqaij nruab deg thiab barley, nrog rau pearl barley, offal thiab yolk. Kev nqus ntawm selenium los ntawm lub cev tuaj yeem tiv thaiv ntau los ntawm cov hmoov nplej thiab cov khoom noj qab zib uas muaj nyob rau hauv lawv cov muaj pes tsawg leeg.yooj yim carbohydrates. Qhov no yuav tsum raug coj mus rau hauv tus account thaum sau cov ntawv qhia zaub mov rau tus neeg laus.

Qhov tseem ceeb rau kev noj qab haus huv ntawm lub cev laus thiab zinc. Nws yog ib qho tseem ceeb ntawm cov txheej txheem ntawm kev tsim cov pob txha, ua rau tib neeg tiv taus kev ntxhov siab, mob khaub thuas, thiab muaj txiaj ntsig zoo rau ntawm daim tawv nqaij. Cov khoom no tseem ceeb tshwj xeeb tshaj yog rau cov txiv neej laus. Nws pab tiv thaiv qog noj ntshav prostate thiab kev loj hlob ntawm prostatitis. Qhov chaw pheej yig tshaj plaws ntawm zinc yog mackerel thiab herring, nceb thiab oatmeal, qej, wholemeal qhob cij.

Kev haus dej haus cawv

Hauv kev noj zaub mov ntawm cov neeg muaj hnub nyoog yuav tsum muaj 1.5 litres kua hauv kev tub nkeeg. Thiab tsuas yog yog tias muaj cov lus qhia rau qhov ntawd, nws yuav tsum txwv. Cov neeg laus raug qhia kom haus compotes thiab kua txiv hmab txiv ntoo, rosehip broth, qaug zog tshuaj yej nrog txiv qaub thiab mis nyuj. Txawm li cas los xij, ntau ntawm lawv tau siv rau lwm yam. Cov neeg feem coob thoob plaws hauv lawv lub neej tau haus tshuaj yej thiab kas fes, thiab nws nyuaj heev rau lawv kom tso tseg qhov kev noj haus no. Nws tsis yog yuav tsum tau deprive lawv ntawm qhov kev xav tau. Txhawm rau kom muaj kev noj qab haus huv, cov neeg laus yuav tsum tau qhia kom haus tsis pub ntau tshaj 1 khob kas fes nrog mis nyuj lossis chicory txhua hnub, nrog rau tib qho tshuaj yej muaj zog, tab sis tsuas yog nrog mis nyuj lossis txiv qaub.

rau cov tshaj 80

Nws yog ib qho tseem ceeb tshwj xeeb rau kev npaj zaub mov kom zoo rau cov neeg laus tom qab 80 xyoo. Vim muaj kev hloov pauv hauv cov khoom noj zom, cov kev xav tau sib txawv kiag li rau kev xaiv cov khoom, nrog rau lawv cov kev ua noj ua haus, tshwm sim. Cov neeg laus yuav tsum muab lawv nyiam kom yooj yim absorbed thiabzaub mov digestible. Cov npe no suav nrog ntses, nqaij minced thiab tsev cheese. Cov neeg uas muaj hnub nyoog tshaj 80 xyoo yuav tsum noj ntau carrots thiab beets, taub dag thiab zucchini, txiv lws suav thiab zaub qhwv, thiab qos yaj ywm mashed.

Cov txiv hmab txiv ntoo qab zib thiab txiv hmab txiv ntoo, txiv apples thiab citrus txiv hmab txiv ntoo, lingonberries thiab black currants raug pom zoo rau lawv. Tab sis kev siv ntawm cabbage yuav tsum raug txwv, vim hais tias cov khoom no ua rau kom muaj zog fermentation txheej txheem. Nyob rau hauv cov ntaub ntawv ntawm kev ua txhaum ntawm lub digestive system, raws li zoo raws li exacerbations ntawm colitis, cholecystitis thiab gastritis, cov zaub mov npaj yuav tsum nyob rau hauv ib tug mashed daim ntawv. Nws qhov kub thiab txias yuav tseem ceeb heev. Khoom noj rau cov neeg laus yuav tsum tsis kub thiab txias heev.