Koj tus menyuam puas zam tsis mus rau chav dej, lossis lawv puas zoo li tsis xis nyob thaum lawv mus? Yog tias yog, koj tus menyuam me me tej zaum yuav muaj kev cem quav . Qhov no yog ib qho teeb meem uas cov menyuam yaus feem ntau ntsib, yog li thov tsis txhob ntshai. Cia peb saib seb yuav ua li cas thiaj daws qhov teeb meem no ua ke, puas yog?
Kab mob cem quav yog dab tsi thiab cov cim qhia yog dab tsi?
Hais yooj yim xwb, cem quav txhais tau tias ib tug me nyuam tso quav tsawg dua ob zaug hauv ib lub lim tiam, cov quav tawv thiab qhuav, lossis cov txheej txheem ntawm kev tso quav nyuaj lossis mob. Qee zaum, ib tug me nyuam yuav xav tias lawv cov quav tsis tau khoob tag txawm tias tom qab lawv tau sim tso quav lawm los xij.
Cia peb xyuas seb koj tus menyuam puas muaj ib qho ntawm cov cim no:
- Puas yog lawv mus chav dej tsawg dua li niaj zaus? Piv txwv li, yog tias ib tug me nyuam uas feem ntau mus txhua hnub tsis tau mus ob lossis peb hnub, nws tsim nyog saib xyuas.
- Puas zoo li lawv mob lossis tsis xis nyob? Muaj ib txhia me nyuam yaus lub ntsej muag liab lossis pom tseeb tias lawv nyuaj siab thaum lawv sim tso quav.
- Puas yog lawv yws tias lawv lub plab o lossis puv? Los yog koj puas pom lawv lub plab zoo li nthuav?
- Puas yog lawv siv zog ntev thaum lawv tso zis?
- Koj puas pom cov ntshav ntws rau ntawm daim ntawv so quav lossis hauv lawv cov ris tsho hauv qab qee zaum? Qhov no tuaj yeem tshwm sim yog tias cov quav tawv ua rau muaj qhov khawb me me rau ntawm qhov quav.
- Puas muaj tej yam tsis xav txog uas ua rau lawv cov ris tsho hauv qab muaj xim av? Qhov no tshwm sim thaum cov quav qub thiab tawv ua rau txhaws, thiab cov quav tshiab thiab mos dua ntws tawm ib ncig ntawm ntug.
Yog koj pom cov cim no hauv koj tus menyuam, nws yuav yog ib qho cim qhia tias koj cem quav.
Vim li cas cov menyuam yaus thiaj li cem quav? Dab tsi yog cov ua rau?
Nco ntsoov tias tsis tshua muaj ib qho laj thawj xwb; tej zaum yuav muaj ntau yam ua rau muaj qhov teeb meem no.
1. Kev Noj Haus
Qhov no feem ntau yog qhov ua rau muaj teeb meem.
- Tsis muaj dej thiab fiber: Yog koj xav kom cov zaub mov txav tau yooj yim hauv koj lub plab , koj tus menyuam yuav tsum muaj dej thiab fiber txaus. Cov fiber no pom muaj nyob rau hauv cov zaub , txiv hmab txiv ntoo, cov nplooj ntsuab, thiab cov nplej tag nrho. Cov khoom noj uas tsis zom tau no ua haujlwm zoo li tus txhuam, pab thawb cov khib nyiab mus rau hauv lub cev.
- Cov khoom noj ua tiav ntau dhau: Cov khoom noj txom ncauj ua tiav ntau dhau, cheese, mov ci dawb, cov khoom ci, thiab kev noj nqaij ntau dhau tuaj yeem ua rau muaj kev mob plab vim tias cov khoom noj no muaj fiber tsawg thiab tuaj yeem ua rau lub sijhawm hla txoj hnyuv qeeb.
2. Tej Yam Tshuaj Kho Mob
Yog, qee cov tshuaj muaj feem cuam tshuam. Piv txwv li, qee cov tshuaj antidepressants, tshuaj tua kab mob , lossis cov tshuaj ntxiv hlau rau qhov tsis txaus hlau tuaj yeem ua rau cem quav. Yog tias koj tus menyuam noj tshuaj tsis tu ncua, thov tham qhov no nrog koj tus kws kho mob menyuam yaus.
3. Kev Hloov Pauv Hauv Kev Noj Haus
Thaum cov menyuam mos hloov ntawm mis niam mus rau mis nyuj, lossis thaum pib noj zaub mov khov, nws yog ib qho ib txwm muaj rau cov qauv ntawm txoj hnyuv hloov pauv. Lawv cov kab mob me me ntawm txoj hnyuv yuav tsum tau siv sijhawm los hloov kho rau cov zaub mov tshiab.
4. Kev Kawm Siv Chav Dej
Lub sijhawm no yog ib qho ua rau menyuam yaus xav tso zis. Yog tias tus menyuam tsis tau npaj txhij, ntshai, lossis tsis nyiam chav dej, lawv yuav txhob txwm tsis pub lawv tso zis.
5. Tsis quav ntsej qhov kev xav tau
Muaj ib txhia menyuam tsis quav ntsej txog qhov yuav tsum mus. Qhov no tej zaum yog vim lawv ntshai siv chav dej pej xeem, tsis xav tso tseg ua si, lossis txaj muag nug tus xib fwb. Thaum lawv tuav nws, cov hnyuv nqus dej ntau dua los ntawm cov quav, ua rau nws nyuaj thiab qhuav dua thaum lawv sim mus.
6. Kev Nyuaj Siab
Yog, tsis txhob xav tsis thoob—kev ntxhov siab yog ib qho ua rau muaj teeb meem. Kev pib kawm ntawv tshiab, teeb meem hauv tsev neeg, lossis kev mus txog qhov kev xeem tuaj yeem cuam tshuam rau kev noj qab haus huv ntawm tus menyuam. Kev tshawb fawb qhia tau tias muaj kev sib txuas ntawm kev noj qab haus huv ntawm lub hlwb thiab txoj hnyuv, uas tuaj yeem ua rau cem quav lossis raws plab.
7. Kab mob plab hnyuv chim siab (IBS)
Muaj ib txhia menyuam yaus raug kev txom nyem los ntawm tus kab mob Irritable Bowel Syndrome . Thaum lub sijhawm ntxhov siab lossis tom qab noj qee yam khoom noj uas ua rau mob plab (xws li cov khoom rog lossis cov khoom ntsim), lawv yuav mob plab, o, thiab cem quav lossis raws plab sib hloov.
8. Lwm Yam Mob Tseem Ceeb (Tsis tshua muaj)
Feem ntau cov mob raws plab tsis loj heev. Txawm li cas los xij, qee zaum, nws tuaj yeem yog ib qho cim qhia txog mob nkeeg. Yog li ntawd, yog tias qhov teeb meem no tseem muaj ntau tshaj ob lossis peb lub lis piam, thov nrog koj tus kws kho mob tham.
Peb Yuav Tiv Thaiv Thiab Tswj Kab Mob Cem Quav Li Cas?
Muaj ntau cov kauj ruam yooj yim thiab zoo uas koj tuaj yeem ua tau hauv tsev.
1. Xyuas kom muaj dej txaus
Dej yog ib qho ntawm cov tshuaj zoo tshaj plaws. Kev haus dej kom txaus pab cov quav txav mus los hauv cov hnyuv tau zoo. Cov dej uas xav tau sib txawv raws li hnub nyoog thiab qhov hnyav, tab sis cov menyuam kawm ntawv feem ntau yuav tsum tsom mus rau tsawg kawg 3-4 khob dej txhua hnub.
Xav txog nws zoo li ib tsob nroj uas yuav qhuav yog tsis muaj dej; lub cev zom zaub mov qeeb qeeb yog tsis muaj dej txaus.
Yog tias tus menyuam mos cem quav thaum lub sijhawm hloov pauv kev noj zaub mov, sim haus 2-4 ooj kua txiv apple, txiv pear, lossis kua txiv prune. Yog tias cov tsos mob tseem muaj lossis tus menyuam mos muaj kev nyuaj siab, sab laj nrog koj tus kws kho mob.
2. Noj Fiber Ntau Ntxiv
Raws li tau hais lawm, ntxiv cov khoom noj uas muaj fiber ntau xws li txiv apples, pears, txiv kab ntxwv, txiv tsawb siav, zaub ntsuab nplooj, qhob cij whole-grain, oats, thiab taum rau hauv lawv cov zaub mov noj. Fiber ua haujlwm ua tus neeg sawv cev uas pab tshem cov khib nyiab tawm.
Txo cov khoom noj uas muaj roj ntau, qab zib, thiab cov hmoov txhuv nplej siab (piv txwv li, cov khoom noj txom ncauj qab zib, cov khoom hmoov dawb) vim tias cov no tuaj yeem ua rau lub plab ua haujlwm qeeb.
Thaum ntxiv cov fiber rau koj tus menyuam cov zaub mov noj, nco ntsoov cov lus qhia no:
- Maj mam nce cov fiber ntau zuj zus rau ob peb lub lis piam.
- Haus dej ntau ntxiv ua ke nrog cov fiber. Yog tsis ua li ntawd, tsuas yog cov fiber xwb yuav ua rau raws plab hnyav dua.
- Yog cov menyuam yaus xaiv ntau yam, ua kom lom zem! Muab txiv hmab txiv ntoo ua tej daim duab zoo nkauj, ntxiv zaub rau hauv lawv cov tais diav nyiam, lossis muab hmoov nplej flax lossis bran sib xyaw rau hauv cov dej qab zib ua hauv tsev. Cov pob kws uas muab cua tso rau hauv kuj yog cov khoom noj txom ncauj uas muaj fiber ntau.
3. Txhawb kom muaj kev tawm dag zog lub cev
Kev txav lub cev yog ib qho kev txhawb zog zoo heev rau kev ua haujlwm ntawm txoj hnyuv. Txhawb kom koj cov menyuam ua si, khiav, thiab ua kom lawv lub cev nquag txhua hnub. Qhov no tsis tas yuav siv zog ntau - kev ua ub no yooj yim xws li taug kev, caij tsheb kauj vab, ua si tag, lossis ntes pob txaus lawm.
4. Noj mov tsis tu ncua
Kev noj mov tsis tu ncua pab kom lub cev zom zaub mov tsis tu ncua. Sim muab zaub mov rau lub sijhawm tsis tu ncua. Qhov no pab lub cev tsim kom muaj lub sijhawm kwv yees tau. Yog tias ua tau, txhawb koj tus menyuam kom noj tshais thiab zaum ob peb feeb tom qab ntawd; qhov no feem ntau yog thaum lub siab xav mus tshaj plaws.
5. Tsim ib txoj kev mus tso quav
Yog koj tus menyuam feem ntau tsis quav, txhawb kom muaj ib lub sijhawm teem tseg - qhov zoo tshaj plaws yog tom qab noj mov - kom zaum saum lub qhov dej li 10 feeb. Siv lub sijhawm no los nyeem phau ntawv ua ke lossis tham lus ntsiag to. Tsis txhob yuam lawv; hloov chaw, muab kev txhawb zog. Raws li lub sijhawm dhau mus, qhov no yuav pab tsim kom muaj tus cwj pwm noj qab haus huv.
Nco ntsoov tias, kev hloov pauv tsis tshwm sim ib hmos ib hmos. Yog koj ua siab ntev, hlub, thiab ua tib zoo ua, koj yuav ua tau kom koj tus menyuam txoj kev zom zaub mov zoo dua qub.
Ib qho tseem ceeb: Tsis txhob muab cov tshuaj laxatives uas koj tus menyuam yuav tsis tas yuav muaj daim ntawv yuav tshuaj yam tsis tau sab laj nrog kws kho mob. Txawm hais tias qee cov tshuaj yuav pab tau ib ntus xwb los, kev siv mus sij hawm ntev yuav ua rau muaj teeb meem kev quav yeeb quav tshuaj.
Xaus lus, nco ntsoov cov ntsiab lus tseem ceeb no:
Vam tias koj tam sim no nkag siab zoo dua txog yuav ua li cas tswj koj tus menyuam txoj kev cem quav. Feem ntau nws tsis yog ib yam dab tsi uas yuav tsum ntshai, tab sis nws yuav tsum tau kev saib xyuas.
- Xyuas kom lawv haus dej ntau.
- Muab cov khoom noj uas muaj fiber ntau (zaub, txiv hmab txiv ntoo, cov nplej tag nrho) rau hauv txhua pluas noj.
- Txhawb kom muaj kev tawm dag zog thiab ua si tsis tu ncua.
- Tsim kom muaj sijhawm noj mov tsis tu ncua thiab mus tso zis tas li.
- Ua tib zoo xav txog lawv txoj kev noj qab haus huv ntawm lub siab; kev noj qab haus huv ntawm lub hlwb yog qhov tseem ceeb rau kev noj qab haus huv ntawm lub plab zom mov.
Cov kev hloov me me no feem ntau ua rau cov menyuam yaus txoj kev noj qab haus huv ntawm lub plab zoo dua qub. Txawm li cas los xij, yog tias qhov teeb meem tseem muaj, yog tias tus menyuam muaj kev nyuaj siab heev, lossis yog tias koj muaj kev txhawj xeeb, thov mus ntsib koj tus kws kho mob menyuam yaus. Lawv nyob ntawd los muab kev pab los ntawm cov kws tshaj lij. Koj tus menyuam txoj kev noj qab haus huv yog qhov tseem ceeb tshaj plaws!
Kab mob cem quav, kab mob cem quav thaum yau, kev noj qab haus huv ntawm lub plab zom mov, cov khoom noj muaj fiber ntau, kev noj qab haus huv ntawm cov menyuam yaus, kev noj zaub mov zoo
