Koj tus menyuam muaj 10 xyoo mus ntsib kws kho mob: Cia peb tham txog qhov no!

Nyob zoo! Koj tus menyuam tam sim no muaj 10 xyoo lawm, puas yog? Lub hnub nyoog no yog lub sijhawm tshwj xeeb tiag tiag. Tus menyuam tsis yog menyuam yaus me me lawm, tab sis maj mam dhau los ua menyuam loj, menyuam yaus. Yog li, thaum lub sijhawm no, kev kuaj mob thiab kev sib tham nrog tus kws kho mob yuav txawv me ntsis. Cia peb saib seb muaj dab tsi tshwm sim ntawm "Kev Mus Saib Xyuas Menyuam Noj Qab Haus Huv" 10 xyoo no, uas yog, thaum mus ntsib kws kho mob los xyuas tus menyuam txoj kev noj qab haus huv, thiab koj yuav tsum paub dab tsi ua niam txiv?

Feem ntau muaj dab tsi tshwm sim thaum lub sijhawm kuaj mob no?

Thaum koj mus ntsib kws kho mob nrog koj tus menyuam, tus kws kho mob thiab/lossis tus nais maum yuav ua ob peb yam. Tsis txhob txhawj, qhov no yog txhua yam kom paub tseeb tias koj tus menyuam noj qab nyob zoo.

Yam ua ntej tshaj plaws

Ua ntej, ntsuas qhov hnyav thiab qhov siab ntawm tus menyuam. Tom qab ntawd, siv cov nqi ntawd, tus nqi 'BMI' (Body Mass Index) raug suav. Hauv lwm lo lus, qhov no yog siv los saib seb tus menyuam puas muaj qhov hnyav tsim nyog rau nws qhov siab. Cov kev ntsuas no tau kos rau ntawm '(Daim Ntawv Qhia Kev Loj Hlob)', daim duab uas sau txog kev loj hlob ntawm tus menyuam. Tom qab ntawd, koj tuaj yeem pom tseeb tias tus menyuam loj hlob li cas piv rau lwm tus menyuam hnub nyoog ntawm nws.

Tom qab ntawd, tus menyuam cov ntshav siab , qhov muag pom kev , thiab pob ntseg yuav raug kuaj xyuas. Tsis muaj dab tsi yuav tsum txhawj txog vim tias cov khoom siv txheem siv rau qhov no.

Cov lus nug thiab cov lus qhia uas tus kws kho mob/kws kho mob muab

Tom qab ntawd los txog qhov tseem ceeb tshaj plaws. Tus kws kho mob yuav nug koj thiab koj tus menyuam cov lus nug, tham txog koj qhov kev txhawj xeeb, thiab muab cov lus qhia rau koj uas tsim nyog rau koj tus menyuam lub hnub nyoog. Cia peb saib seb cov ncauj lus tseem ceeb yog dab tsi.

Yuav ua li cas txog khoom noj thiab dej haus?

Qhov no tseem ceeb heev, puas yog?

• Tus kws kho mob yuav nug seb tus menyuam noj pes tsawg zaus hauv ib hnub thiab lawv noj dab tsi. Feem ntau nws yog qhov zoo tshaj plaws los muab rau tus menyuam hnub nyoog no peb pluag mov tseem ceeb thiab ib lossis ob pluag mov txom ncauj uas muaj txiaj ntsig zoo .
• Tsuas yog vim koj hais tias zaub mov tsis tau txhais hais tias koj tsis tuaj yeem muab ib yam dab tsi, puas yog? Koj yuav tsum muab zaub mov kom sib npaug . Qhov ntawd txhais tau tias, cov protein zoo (xws li ntses, nqaij, qe, taum pauv, taum pauv), cov nplej (xws li mov, mov nplej tag nrho, cov khoom ua los ntawm hmoov atta, xws li kurakkan), txiv hmab txiv ntoo thiab zaub tshiab , thiab cov khoom noj mis nyuj uas muaj roj tsawg (xws li mis nyuj yogurt, mis nyuj skimmed) yuav tsum muaj nyob rau ntawm koj tus menyuam lub phaj.
• Zoo tshaj plaws yog muab li 720 ml mis nyuj uas tsis muaj roj ntau rau koj tus menyuam noj txhua hnub, uas yog li peb khob loj . Los yog, koj tuaj yeem muab lwm yam khoom noj mis nyuj uas muaj tib yam li ntawd rau nws, lossis mis taum pauv uas muaj calcium ntxiv rau nws.
• Zoo tshaj plaws noj txiv hmab txiv ntoo thiab zaub tsawg kawg yog tsib zaug hauv ib hnub . Xaiv cov txiv hmab txiv ntoo thiab zaub uas muaj ntau xim sib txawv.
• Txawm li cas los xij, cov khoom noj uas muaj suab thaj, ntsev, thiab rog ntau yuav tsum tau txo kom ntau li ntau tau . Qhov ntau koj cia koj tus menyuam nyob deb ntawm cov khoom xws li dej qab zib, cov khoom noj ntim hauv khw, toffee, thiab chocolate, qhov zoo dua.
• Yog koj muab dej txiv hmab txiv ntoo haus, tsuas yog kua txiv hmab txiv ntoo 100% xwb, thiab qhov ntawd kuj yog 240 ml ib hnub (tsawg dua li ib khob ib txwm me ntsis).Txwv nws. Qhov zoo tshaj plaws ua yog pub cov txiv hmab txiv ntoo ncaj qha.
• Ib qho tseem ceeb ntxiv yog qhia koj tus menyuam kom noj thaum lawv tshaib plab thiab tsum tsis txhob noj thaum lawv puv . Qhov no tuaj yeem pab tiv thaiv lawv kom tsis txhob nce phaus yam tsis tsim nyog.

Koj pw tsaug zog li cas?

Ib tug menyuam hnub nyoog li no yeej xav tau pw tsaug zog ntawm 9 txog 12 teev ib hmos .

• Tsis tau pw tsaug zog txaus ua rau nws nyuaj rau tsom ntsoov rau kev ua haujlwm hauv tsev kawm ntawv thiab tseem cuam tshuam rau tus menyuam txoj kev nco.
• Yog li ntawd, teem sijhawm pw kom koj tus menyuam tau pw tsaug zog txaus. Nws yog ib lub tswv yim zoo kom muaj tus cwj pwm mus pw tib lub sijhawm txhua hnub.
• Tsim kom muaj tej cwj pwm uas yuav pab tau koj so kom txaus ua ntej mus pw (piv txwv li nyeem phau ntawv, mloog suab paj nruag uas ua rau koj so).
• Tsis txhob khaws cov khoom siv hluav taws xob xws li TV, khoos phis tawj, ntsiav tshuaj, thiab xov tooj hauv koj tus menyuam chav pw. Lawv tuaj yeem cuam tshuam kev pw tsaug zog.

Kev ua ub ua no ntawm lub cev zoo li cas?

Ib tug menyuam hnub nyoog li no yuav tsum tau ua si kom tawm dag zog tsawg kawg yog 60 feeb hauv ib hnub .

• Qhov ntawd txhais tau tias khiav ib ncig, dhia, thiab ua si kis las.
• Tib lub sijhawm ntawd, 'lub sijhawm siv saib TV' (piv txwv li, lub sijhawm siv saib TV, ua si video game, xov tooj ntse, ntsiav tshuaj, thiab khoos phis tawj) yuav tsum tsawg . Kev siv cov no ntau dhau tsis zoo rau tus menyuam lub qhov muag, kev noj qab haus huv lub cev, lossis kev noj qab haus huv ntawm lub hlwb.

Txog Kev Loj Hlob thiab Kev Txhim Kho ntawm Menyuam

Lub hnub nyoog 10 xyoo yog lub sijhawm uas muaj kev hloov pauv loj heev hauv kev loj hlob ntawm lub cev thiab lub hlwb ntawm tus menyuam. Thaum muaj hnub nyoog no, cov menyuam feem ntau muaj cov yam ntxwv hauv qab no:

• Sim ua kom muaj kev ywj pheej ntau dua ntawm tsev neeg, nyiam nyob nrog cov phooj ywg.
• Feem ntau raug ntxias kom koom nrog cov phooj ywg ntawm tib poj niam txiv neej .
• Lawv xav kawm ntxiv txog ib yam uas lawv nyiam thiab nyeem phau ntawv .
• Lawv muaj lub siab xav ua kom tiav cov haujlwm nyuaj dua hauv tsev kawm ntawv (piv txwv li, sau cov ntaub ntawv thiab sau daim ntawv qhia).
• Lawv pib pab ua tej haujlwm me me hauv tsev thiab ua lawv tej haujlwm hauv tsev kawm ntawv kom muaj lub luag haujlwm.
• Qhov tseem ceeb tshaj plaws yog pib qhia cov cim ntawm kev laus . Qhov no yog ib qho xwm txheej ntuj tsim.
• Tej zaum koj yuav pom tej yam xws li daim tawv nqaij oily, pob txuv, thiab tsw ntxhiab ntawm lub cev ntau ntxiv.
• Cov ntxhais lub mis pib loj hlob, thiab cov plaub hau pib loj hlob ntawm qhov tsoob thiab thaj chaw ntiag tug.
• Cov tub hluas pib loj hlob cov plaub hau ntawm lawv lub cev, thiab lawv cov noob qes thiab tus qau pib loj zuj zus. Tham nrog koj tus menyuam txog qhov no thiab piav qhia tias cov no yog tej yam ib txwm muaj.

Kev kuaj lub cev

Tus kws kho mob kuaj tus menyuam.

• Mloog lub plawv thiab lub ntsws.
• Lawv kuj tseem kuaj xyuas seb puas muaj qhov nkhaus ntawm tus txha nraub qaum (ib yam mob xws li scoliosis).
• Tshawb xyuas cov cim ntawm kev laus.

Tseem Ceeb: Thaum lub sijhawm xeem noNws yog ib qho tseem ceeb uas niam txiv, tus saib xyuas, lossis lwm tus neeg laus yuav tsum nrog tus menyuam mus. Yog tias tus menyuam muaj cov kwv tij neej tsa, muab lawv tso rau hauv chav tos lub sijhawm no kom muab kev ntiag tug rau tus menyuam uas lawv xav tau.

Kev Txuas Ntxiv Cov Tshuaj Tiv Thaiv Kab Mob

Cov tshuaj tiv thaiv kab mob tseem ceeb heev rau kev tiv thaiv cov menyuam yaus ntawm cov kab mob loj. Yog li ntawd, xyuas kom koj tus menyuam tau txais lawv cov tshuaj tiv thaiv kab mob raws sijhawm. Cov sijhawm txhaj tshuaj tiv thaiv kab mob yuav txawv me ntsis ntawm cov chaw kho mob sib txawv, yog li nrog koj tus kws kho mob tham thiab paub txog qhov ntawd.

Kev ntsuam xyuas raws li qhov xav tau

Qee zaum tus kws kho mob yuav hais kom kuaj xyuas seb puas muaj tej yam mob hauv tus menyuam. Piv txwv li:

• Kab mob ntshav tsis txaus
• Cov roj cholesterol hauv cov ntshav nce siab (Cov roj cholesterol ntau)
• Kab mob ntsws

Feem ntau, kev kuaj tsuas yog ua yog tias muaj kev ua xyem xyav txog tej yam zoo li no.

Tej yam yuav tsum tau ua tib zoo saib xyuas mus tom ntej (txog thaum tus menyuam muaj 11 xyoos)

Zoo, tom qab koj mus ntsib kws kho mob lawm, muaj ob peb yam uas koj yuav tsum paub txog kom txog thaum koj tus menyuam mus kuaj mob tom ntej (thaum muaj hnub nyoog 11 xyoos).

Txog kev ua haujlwm hauv tsev kawm ntawv

• Txhawb koj tus menyuam kom koom nrog ntau yam kev ua ub ua no . Qhov no txhais tau tias tej yam uas nws nyiam, xws li suab paj nruag, kos duab, kis las, thiab cov koom haum tom qab kawm ntawv. Tab sis tsis txhob ua haujlwm ntau dhau rau koj tus menyuam . Yuav tsum muaj sijhawm rau kev ywj pheej thiab kev so.
• Qhuas koj tus menyuam thaum lawv ua ib yam dab tsi zoo, thiab yog tias lawv muaj ib qho kev kawm nyuaj lossis ib yam dab tsi , pab thiab txhawb nqa lawv.
• Tsim ib qho chaw ntsiag to rau kev ua haujlwm hauv tsev. Txo cov kev cuam tshuam xws li TV thiab xov tooj.
• Tej zaum yuav muaj ib txhia menyuam yaus muaj teeb meem nrog kev kawm ntawv. Yog tias qhov no tshwm sim, nrog cov xib fwb ntawm tsev kawm ntawv tham seb yog vim li cas. Tej zaum yuav yog teeb meem kev kawm lossis kev mloog zoo, kev ua phem rau menyuam hauv tsev kawm ntawv, lossis lwm yam kev ntxhov siab.
• Tham nrog koj tus menyuam txog qhov txaus ntshai ntawm kev haus luam yeeb, kev haus luam yeeb hluav taws xob, cawv, thiab tshuaj yeeb . Piav qhia txog tej yam tsis zoo uas yuav tshwm sim los ntawm tej no.
• Qhia koj tus menyuam kom siv thev naus laus zis kom zoo . Ib txoj cai yooj yim yog: "Tsis txhob ntaus ntawv, tshaj tawm, lossis xa cov duab hauv online uas koj yuav tsis qhia rau koj pog lossis yawg." Ua kom qhov no meej rau koj tus menyuam.

Txog tus me nyuam tej yam thiab kev xav ntawm tus kheej

• Siv sijhawm nrog koj tus menyuam txhua hnub . Noj mov ua ke, ua ub ua no ua ke, thiab tham txog tej yam tseem ceeb rau koj tus menyuam.
• Teem cai thiab piav qhia koj cov kev xav tau.Muab kev rau txim ncaj ncees rau kev ua txhaum cai. Qhuas rau tus cwj pwm zoo.
• Npaj teb koj tus menyuam cov lus nug txog hnub nyoog laus zuj zus thiab kev xav uas cuam tshuam nrog nws . Txhawb kom koj tus menyuam tham nrog koj txog lawv cov teeb meem thiab kev ntshai.
• Feem ntau cov ntxhais muaj thawj zaug coj khaub ncaws li 2 xyoos tom qab lawv lub mis pib loj hlob.
• Cov tub hluas tej zaum yuav npau suav ntub dej , lawv lub suab yuav tob zuj zus, thiab lawv yuav pib tawg. Qhia koj tus menyuam kom nkag siab tias qhov no yog ib txwm muaj.
• Txhawb koj tus menyuam kom da dej/ntxuav lawv cov khaub ncaws txhua hnub . Yog tias muaj teeb meem ntawm lub cev tsw ntxhiab, qhia rau lawv siv tshuaj tsw ntxhiab.
• Nco ntsoov qhia koj tus menyuam tias nws yeej tsis zoo rau ib tug neeg laus hais kom koj khaws ib qho zais cia . Nws tsis zoo rau leej twg saib, kov, lossis hais kom koj tus menyuam saib lawv qhov chaw mos. Qhia koj tus menyuam txog qhov no.
• Tus me nyuam yuav tsum txhuam lawv cov hniav ob zaug ib hnub, siv xov hniav ib zaug ib hnub, thiab mus ntsib kws kho hniav txhua 6 lub hlis .

Tej yam yuav tsum xav txog txog kev nyab xeeb

Txawm tias muaj hnub nyoog li no los xij, muaj ntau yam uas yuav tsum xav txog txog kev nyab xeeb ntawm tus menyuam.

• Tus me nyuam yuav tsum zaum hauv lub rooj zaum tom qab ntawm lub tsheb . Tsis tas li ntawd, yuav tsum siv lub rooj zaum txhawb nqa kom txog thaum tus me nyuam siab 4 feet 9 inches (kwv yees li 150 centimeters). Feem ntau cov me nyuam ncav cuag qhov siab no ntawm hnub nyoog 8-12 xyoos.
• Nco ntsoov hnav lub kaus mom hlau thaum caij tsheb kauj vab, skateboard, lossis scooter. Hnav cov khoom siv tiv thaiv kom zoo (piv txwv li, lub qhov ncauj tiv thaiv, cov ntaub qhwv) thaum ua si kis las.
• Qhia koj tus menyuam ua luam dej, tab sis tsuas yog cia nws ua luam dej thaum ib tug neeg laus saib xwb .
• Siv tshuaj pleev thaiv hnub uas muaj SPF 30 lossis siab dua tsawg kawg 15 feeb ua ntej tawm mus sab nraum zoov. Rov siv dua txhua 2 teev.
• Tiv thaiv koj tus menyuam ntawm cov pa luam yeeb thib ob thaum lwm tus haus luam yeeb .
• Yuav tsum paub txog koj tus menyuam siv internet . Khaws lub computer cia rau hauv tsev kom koj pom tau. Teeb tsa cov 'safety filters', xyuas seb koj tus menyuam siv browser history li cas los saib seb koj tus menyuam mus saib lub website twg. Qhia koj tus menyuam kom tsis txhob muab cov ntaub ntawv ntiag tug rau leej twg.
• Tsis txhob khaws phom hauv tsev . Yog tias koj ua li ntawd, khaws cia kom khoob, xauv, thiab kom deb ntawm cov menyuam yaus. Khaws cov mos txwv kom xauv sib cais. Khaws cov yuam sij kom deb ntawm cov menyuam yaus.
• Yog koj muaj kev txhawj xeeb txog koj qhov xwm txheej nyob, xws li seb koj puas muaj yam koj xav tau los saib xyuas koj tus menyuam (piv txwv li, muaj zaub mov txaus, muaj tsev nyob nyab xeeb, muaj kev pov hwm kho mob), nrog koj tus kws kho mob tham txog qhov ntawd.Tom qab ntawd koj tuaj yeem tau txais kev qhia txog cov peev txheej hauv zej zog lossis ntsib nrog tus neeg ua haujlwm pabcuam zej zog.

Qhov tseem ceeb tshaj plaws rau koj yuav tsum nco ntsoov (Cov Lus Coj Mus Tsev)

10 xyoo yog lub sijhawm uas muaj ntau yam kev hloov pauv thiab kev cov nyom tshiab hauv lub neej ntawm tus menyuam. Qhov "Kev Mus Saib Xyuas Menyuam Zoo" no, lossis kev kuaj xyuas kev noj qab haus huv, yog lub sijhawm zoo tshaj plaws los xyuas kom meej tias tus menyuam loj hlob noj qab nyob zoo, zoo siab, thiab muaj kev nyab xeeb.

Qhov tseem ceeb tshaj plaws yog tham nrog koj tus menyuam yam qhib siab, mloog nws, thiab muab kev hlub thiab kev txhawb nqa rau nws. Qhia rau koj tus menyuam paub tias koj nrog nws nyob txawm tias qhov teeb meem yog dab tsi los xij. Ces nej ob leeg yuav muaj peev xwm dhau lub sijhawm no zoo nkauj thiab ua tiav!

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