Koj tus menyuam hnub nyoog 16 xyoo mus ntsib kws kho mob - Peb puas yuav tsum paub txog qhov no?

Koj tus menyuam yuav muaj 16 xyoo, uas txhais tau tias lawv nyob rau lub sijhawm tseem ceeb heev thiab nyuaj me ntsis hauv lawv lub neej. Thaum muaj hnub nyoog li no, lawv lub cev, lub siab, thiab kev xav hloov pauv sai heev. Yog li, kev kuaj mob ntawm kws kho mob, tseem hu ua Kev Mus Saib Xyuas Menyuam Yaus Zoo , yog qhov tseem ceeb heev rau lub sijhawm no. Cia peb saib seb muaj dab tsi tshwm sim thaum lub sijhawm no, thiab koj thiab koj tus menyuam yuav tsum xav li cas?

Feem ntau muaj dab tsi tshwm sim thaum mus ntsib kws kho mob no?

Zoo, yog li thaum koj thiab koj tus menyuam mus ntsib kws kho mob, ob peb yam feem ntau tshwm sim:

1. Tus menyuam txoj kev loj hlob zoo li cas? (Qhov hnyav, qhov siab, thiab BMI)

Ua ntej, tus kws kho mob lossis tus nais maum yuav ntsuas koj tus menyuam qhov hnyav thiab qhov siab . Tom qab ntawd, lawv yuav siv cov kev ntsuas ntawd los xam lawv lub cev hnyav, lossis BMI. Tag nrho cov no raug sau tseg rau ntawm daim ntawv qhia kev loj hlob . Qhov no tuaj yeem pab koj pom tias koj tus menyuam puas loj hlob zoo rau lawv lub hnub nyoog.

2. Kuj tseem kuaj xyuas ntshav siab thiab pob ntseg.

Tom ntej no, koj tus menyuam cov ntshav siab yuav raug ntsuas. Qee zaum , kev hnov ​​​​lus kuj yuav raug kuaj xyuas. Cov no yog kev kuaj mob niaj hnub, yog li tsis muaj dab tsi yuav tsum txhawj txog.

3. Cov lus nug uas tus kws kho mob nug thiab cov lus qhia uas nws muab

Qhov no yog ib feem tseem ceeb heev ntawm kev kuaj mob no. Tus kws kho mob yuav nug koj thiab koj tus menyuam cov lus nug, tham txog koj cov teeb meem, thiab muab qee cov lus qhia tseem ceeb rau koj. Cia peb saib seb lawv yuav tham txog dab tsi.

Koj yuav tsum paub dab tsi txog khoom noj thiab dej haus?

Nws yog ib qho tseem ceeb heev rau cov menyuam yaus thaum muaj hnub nyoog li no kom noj peb pluag mov tseem ceeb hauv ib hnub. Cov pluas noj no yuav tsum muaj cov hauv qab no:

• Cov hom protein zoo: Piv txwv li, cov khoom xws li nqaij, ntses, qe, taum pauv, thiab taum ntsuab.
• Cov nplej tag nrho: Cov khoom zoo li cov nplej tag nrho, mov xim av thiab oats.
• Zaub thiab txiv hmab txiv ntoo: Sim noj tsawg kawg yog 5 feem (5 feem) ib hnub. Muab ntau yam zaub thiab txiv hmab txiv ntoo uas muaj xim sib txawv rau hauv koj cov zaub mov noj.
• Mis nyuj thiab cov khoom noj mis nyuj: Koj yuav tsum haus tsawg kawg 3 zaug hauv ib hnub uas yog mis nyuj tsawg rog, mis nyuj yogurt, thiab mis nyuj skim . Mis nyuj taum uas muaj calcium ntau kuj zoo.

Hais yooj yim xwb, kev noj zaub mov kom sib npaug yog qhov pab koj kom noj qab nyob zoo thaum muaj hnub nyoog li no.

Tus me nyuam puas tau pw tsaug zog txaus?

Ib tug menyuam yaus hnub nyoog li no yeej xav tau pw tsaug zog li ntawm 8 txog 10 teev ib hmos . Txawm li cas los xij, vim muaj kev hloov pauv ntawm lub cev thaum lub sijhawm no, lawv yuav tsaug zog lig hmo ntuj. Txawm li cas los xij, vim tias tsev kawm ntawv pib thaum sawv ntxov, muaj ntau lub sijhawm uas lawv tsis tuaj yeem pw tsaug zog txaus.

• Tsis tau pw tsaug zog txaus tuaj yeem cuam tshuam ncaj qha rau kev kawm ntawv, kev ua si nawv, thiab kev xeem.
• Yog li ntawd, txhawb koj tus menyuam kom ua tej yam so kom txaus ua ntej mus pw (piv txwv li nyeem phau ntawv, mloog suab paj nruag uas ua rau lub siab tus).
• Qhov tseem ceeb tshaj plaws yog,Koj yuav tsum tsis txhob siv cov khoom siv hluav taws xob xws li xov tooj, khoos phis tawj, thiab ntsiav tshuaj tsawg kawg ib teev ua ntej yuav mus pw. Lub teeb xiav uas lawv tso tawm cuam tshuam kev pw tsaug zog.

Kev ua ub ua no tseem ceeb npaum li cas?

Ib tug menyuam yaus yuav tsum tau koom nrog qee yam kev tawm dag zog tsawg kawg yog 60 feeb hauv ib hnub. Qhov ntawd yuav yog kev khiav, dhia, ua si, lossis kev tawm dag zog.

• Niaj hnub nim no, cov menyuam yaus siv sijhawm ntau dhau los saib cov ntxaij vab tshaus - TV, video games, smartphones, computers - thiab nws tsis zoo rau lawv txoj kev noj qab haus huv.
• Yog li ntawd, txhawb koj tus menyuam kom tswj hwm qhov sib npaug ntawm lub sijhawm siv screen thiab cov dej num noj qab haus huv xws li kev sib tham nrog lwm tus, kev tawm dag zog, thiab kev pw tsaug zog txaus .
• Nws yog ib qho tseem ceeb heev rau koj los ua qauv zoo los ntawm kev txwv koj lub sijhawm saib xov tooj thiab tawm dag zog txhua hnub.

Kev loj hlob thiab kev loj hlob ntawm menyuam yaus: Yuav ua li cas thaum muaj hnub nyoog li no

Thaum muaj hnub nyoog 16 xyoo, cov menyuam yaus yuav muaj kev hloov pauv loj heev tsis yog hauv lawv lub cev xwb, tab sis kuj hauv lawv lub siab thiab kev xav.

• Yog tias nws yog ib tug ntxhais: Nws yuav tsum tau muaj nws thawj zaug tuaj txog tam sim no. Yog tias koj tus ntxhais tseem tsis tau muaj nws thawj zaug tuaj txog, nrog nws tus kws kho mob tham txog nws. Nws yuav yog ib txwm muaj, lossis tej zaum yuav muaj ib qho laj thawj rau nws.
• Yog tias nws yog ib tug tub: Cov cim qhia txog kev laus (piv txwv li, cov noob qes loj dua, qhov ntev ntawm tus qau, cov plaub hau loj hlob hauv thaj chaw pubic thiab qhov chaw mos, lub suab tob dua) yuav tsum pom tseeb tam sim no.
• Kev cuam tshuam ntawm cov phooj ywg: Thaum muaj hnub nyoog li no , kev cuam tshuam ntawm ib pawg phooj ywg muaj zog heev. Tej yam uas lawv hais thiab ua tuaj yeem muaj feem cuam tshuam loj rau tus menyuam.
• Lub sijhawm uas koj yuav tshawb pom koj tus kheej: "Kuv yog leej twg? Dab tsi haum kuv?" Yog koj nug cov lus nug zoo li, "Kuv yog leej twg?", tej zaum koj yuav xav sim ua tej yam txawv txawv . Tej zaum koj yuav zas koj cov plaub hau, hnav khaub ncaws txawv txawv, lossis sim tej yam tshiab. Cov no yog cov yam ntxwv ntawm lub caij nyoog no.
• Kev xav txog kev sib deev: Nws yog ib qho ib txwm rau cov tub ntxhais hluas muaj kev xav txog kev sib deev thaum muaj hnub nyoog li no. Qhov no txhais tau tias lawv yuav nyiam cov neeg ntawm poj niam txiv neej sib txawv lossis tib poj niam txiv neej, thiab tej zaum yuav xav paub txog kev sib raug zoo. Lawv kuj tseem tab tom tshawb nrhiav lawv txoj kev sib deev, kev nyiam poj niam txiv neej, thiab kev txheeb xyuas poj niam txiv neej lub sijhawm no.
• Lawv pib xav txawv: thaum muaj hnub nyoog li no, lawv muaj peev xwm xav txog tej yam tsis meej, xav txog tej yam tseeb raws li lub ntsiab lus, thiab xav txog yuav ua li cas txiav txim siab .
• Txawm li cas los xij, tseem muaj kev pheej hmoo: txawm tias koj tuaj yeem xav tob tob los xij, koj tseem tuaj yeem ua rau koj xav tsis thoob . Yog li ntawd, koj tuaj yeem ua rau muaj kev pheej hmoo yam tsis tau xav txog qhov tshwm sim ntawm koj qhov kev ua.Nws yuav ua rau neeg ntshaw. Piv txwv li, tej yam xws li caij tsheb kauj vab tsis saib xyuas thiab sib deev tsis muaj kev tiv thaiv.

4. Kev kuaj mob tag nrho

Tom ntej no, tus kws kho mob yuav kuaj lub cev tag nrho .

• Kuaj xyuas daim tawv nqaij (puas muaj pob txuv, pob me me, lossis lwm yam mob ntawm daim tawv nqaij).
• Mloog lub plawv thiab lub ntsws.
• Lawv xyuas seb puas muaj qhov nkhaus ntawm tus txha nraub qaum.
• Peb tab tom tshuaj xyuas seb kev loj hlob ntawm cov hluas nkauj nce qib li cas.

Tseem Ceeb: Yuav kom tsis txhob ua rau tus menyuam tsis xis nyob thaum lub sijhawm kuaj mob no, nws yog qhov zoo tshaj plaws kom muaj ib tus neeg laus uas koj ntseeg siab (tus saib xyuas) - koj lossis lwm tus neeg tsim nyog - nyob hauv chav nrog tus menyuam.

5. Hloov Kho Cov Tshuaj Tiv Thaiv Kab Mob

Thaum lub sijhawm kuaj xyuas no, cov menyuam yaus cov tshuaj tiv thaiv kab mob tam sim no raug tshuaj xyuas thiab hloov kho tshiab. Cov tshuaj tiv thaiv kab mob tiv thaiv cov menyuam yaus ntawm cov kab mob loj xws li qhua pias, mob qog, thiab mob rabies. Yog li ntawd, nws yog ib qho tseem ceeb heev uas yuav tsum muab rau lawv raws sijhawm. Cov sijhawm txhaj tshuaj tiv thaiv kab mob yuav txawv me ntsis ntawm cov chaw kho mob sib txawv, yog li nug koj tus kws kho mob txog nws.

6. Lwm yam kev ntsuam xyuas raws li qhov xav tau

Qee zaum, yog tias tus kws kho mob muaj kev tsis ntseeg txog tus menyuam, nws yuav thov kom kuaj ntxiv.

• Kev kuaj ntshav los xyuas seb puas muaj hemoglobin qis (anemia) .
• Ib qho kev kuaj mob los txiav txim siab seb cov roj cholesterol ntau npaum li cas .
• Yog tias muaj kev xav tias muaj kab mob ntsws (tuberculosis), mus kuaj mob.
• Mus kuaj seb puas muaj kab mob sib kis los ntawm kev sib deev (STDs) yog tias koj muaj kev pheej hmoo.

Tag nrho cov no yog ua los xyuas kom meej tias tus menyuam txoj kev noj qab haus huv zoo tshaj plaws.

Tej yam yuav tsum nco ntsoov txog thaum koj mus kuaj mob tom ntej

Tom qab qhov kev kuaj xyuas no tiav lawm, muaj ob peb yam koj ua tau los saib xyuas koj tus menyuam kom txog thaum mus kuaj xyuas tom ntej thaum muaj hnub nyoog 17 xyoo.

Txog kev ua haujlwm hauv tsev kawm ntawv

• Txhawb koj tus menyuam kom koom nrog ntau yam kev ua ub ua no sab nraum zoov uas lawv nyiam (suab paj nruag, kos duab, kis las, cov koom haum tom qab kawm ntawv, ua haujlwm pab dawb). Cov no yuav pab txhim kho lawv tus cwj pwm.
• Qhia koj tus menyuam kom lawv lav ris lawv tej haujlwm hauv tsev kawm ntawv . Qhuas lawv tej kev vam meej thiab txhawb nqa lawv thaum lawv muaj teeb meem.
• Tham nrog koj tus menyuam txog yam lawv xav kawm yav tom ntej, lawv cov phiaj xwm kawm ntawv qib siab lossis ua haujlwm, thiab coj lawv mus rau lawv txoj kev npau suav.
• Yog tias ib tug me nyuam tsis muaj zog hauv kev kawm ntawv, qhov laj thawj yuav yog kev ntxub ntxaug los ntawm lwm tus menyuam , kev nyuaj siab , lossis kev kawm lossis teeb meem kev mloog zoo.Tshawb xyuas seb puas muaj tej yam zoo li no. Nws yog ib qho tseem ceeb uas yuav tsum nrhiav kev pab kho mob rau tej yam zoo li no.

Txog tus menyuam tus cwj pwm thiab kev xav

• Siv sijhawm nrog koj tus menyuam tham txhua hnub. Noj mov ua ke, ua qee yam kev ua ub ua no ua ke, nug txog tej yam tseem ceeb rau koj tus menyuam.
• Qhuas koj tus menyuam rau qhov nws txiav txim siab zoo thiab ua haujlwm zoo. Nug lawv lub tswv yim thiab kom lawv koom nrog kev txiav txim siab hauv tsev neeg.
• Teem cov cai hauv tsev thiab piav qhia meej txog koj tej kev xav tau. Cov txiaj ntsig ntawm kev ua txhaum cai yuav tsum ncaj ncees, thiab tsis txhob rau txim, piav qhia qhov yuam kev.
• Txhawb koj tus menyuam kom ncua kev sib deev . Tham qhib siab thiab meej txog kev pheej hmoo ntawm cov kab mob sib kis los ntawm kev sib deev (STDs) thiab kev xeeb tub tsis xav tau . Kuj tham txog kev tswj kev yug menyuam thiab qhov tseem ceeb ntawm kev siv hnab looj tes .
• Nco ntsoov kom koj tus menyuam txhuam lawv cov hniav ob zaug hauv ib hnub, siv xov hniav ib zaug hauv ib hnub, thiab mus ntsib kws kho hniav txhua 6 lub hlis .
• Qhia koj tus menyuam kom nkag siab txog qhov txaus ntshai ntawm kev haus luam yeeb, kev haus luam yeeb hluav taws xob, cawv, thiab tshuaj yeeb tsis raug cai . Tsis tas li ntawd, tham txog qhov txaus ntshai ntawm kev siv tshuaj tsis raug lossis noj ntau dua li qhov pom zoo . Qhuas koj tus menyuam rau qhov hais tias "tsis tau" rau cov no.
• Saib xyuas cov cim qhia tias koj muaj kev nyuaj siab . Cov no suav nrog kev npau taws ntau zaus, kev tu siab txhua lub sijhawm, tsis muaj kev txaus siab rau tej yam uas koj nyiam ua ntej, qib kawm tsis zoo hauv tsev kawm ntawv, thiab tham txog kev tua tus kheej. Yog tias koj muaj ib qho ntawm cov tsos mob no, nrhiav kev pab kho mob tam sim ntawd.
• Txhawb koj tus menyuam kom lawv lav ris lawv txoj kev kho mob . Piv txwv li, teem sijhawm mus ntsib kws kho mob, rov ua dua daim ntawv yuav tshuaj, thiab kawm paub kho tus mob uas twb muaj lawm.

Cov no yog cov yam uas yuav tsum xav txog rau kev nyab xeeb

• Qhia koj tus menyuam kom hnav txoj siv sia thaum caij tsheb.
• Thaum koj tus menyuam pib tsav tsheb , teem sijhawm rau cov neeg caij tsheb uas lawv tuaj yeem nqa tau ib zaug thiab lub sijhawm uas lawv tuaj yeem tsav tsheb. Qhia koj tus menyuam kom tsis txhob ntaus ntawv lossis tham xov tooj thaum tsav tsheb.
• Tham txog tej yam txaus ntshai ntawm kev haus dej cawv thiab tsav tsheb . Tsis txhob tsav tsheb nrog ib tus neeg uas tau haus dej cawv lossis siv yeeb tshuaj. Hloov chaw, qhia rau koj tus menyuam kom hu rau koj yog tias lawv xav tau kev pab .
• Koj yuav tsum tau siv tshuaj pleev thaiv hnub uas muaj SPF 30 lossis siab dua tsawg kawg 15 feeb ua ntej tawm mus sab nraud, thiabKoj yuav tsum rov thov dua txhua 2 teev. Nws tsis yog lub tswv yim zoo los siv cov txaj pw tanning, vim tias lawv ua rau muaj feem mob qog nqaij hlav ntau ntxiv.
• Xyuas kom koj tus menyuam paub txog kev nyab xeeb hauv online, kev ua phem rau hauv internet, thiab yuav siv social media li cas kom zoo . Qhia rau lawv kom tsis txhob qhia cov ntaub ntawv ntiag tug rau cov neeg tsis paub.
• Tiv thaiv kom tsis txhob raug mob los ntawm kev tua phom los ntawm kev tsis txhob khaws phom hauv koj lub tsev. Yog tias koj muaj phom, khaws nws kom tsis txhob muaj roj, xauv, thiab kom deb ntawm cov menyuam yaus. Khaws cov mos txwv kom sib cais.
• Yog koj muaj kev txhawj xeeb txog koj qhov teeb meem nyob (piv txwv li, tsis muaj zaub mov txaus, tsis muaj qhov chaw nyob nyab xeeb, tsis muaj kev pov hwm kho mob), nrog koj tus kws kho mob tham txog qhov ntawd. Nws tuaj yeem qhia koj txog cov peev txheej hauv zej zog lossis xa koj mus rau tus neeg ua haujlwm pabcuam zej zog uas tsim nyog.

Hauv kev xaus, tej yam yuav tsum nco ntsoov!

Xav txog seb, 16 xyoo yog lub hnub nyoog zoo kawg nkaus hauv lub neej ntawm ib tug menyuam thaum muaj ntau yam kev hloov pauv tshwm sim, muaj kev cov nyom tshwm sim, thiab muaj tej yam tshiab raug sim. Kev kuaj mob no (Kev Mus Saib Xyuas Menyuam Zoo) yog lub sijhawm zoo tshaj plaws los xyuas seb tus menyuam lub cev thiab lub hlwb puas noj qab nyob zoo, thiab kom tau txais kev taw qhia thiab lus qhia uas koj thiab tus menyuam xav tau.

Nws yog ib qho tseem ceeb heev uas yuav tsum tham nrog koj tus menyuam yam qhib siab, mloog zoo rau yam nws hais, thiab muab kev hlub thiab kev txhawb nqa rau nws yam tsis muaj kev cuam tshuam. Nco ntsoov tias, koj tsis yog tib tug neeg uas nyob hauv txoj kev no, thiab tsis txhob yig nrhiav kev pab kho mob yog tias koj muaj kev txhawj xeeb lossis kev tsis ntseeg.

Kev Mus Xyuas Menyuam Yaus , kev kuaj mob rau cov menyuam hnub nyoog 16 xyoo, kev noj qab haus huv ntawm cov hluas, BMI, kev txhaj tshuaj tiv thaiv kab mob, kev noj qab haus huv ntawm lub hlwb, kev noj qab haus huv ntawm kev sib deev, kev nyab xeeb