Peb yam no yog qhov tseem ceeb kom koj tus menyuam cov pob txha muaj zog! (Tsim Cov Pob Txha Muaj Zog)

Peb tsis tshua xav txog peb cov pob txha ntau hauv peb lub neej txhua hnub, puas yog? Lawv ua lawv txoj haujlwm ntsiag to los ntawm sab hauv lub cev. Zoo li cov tub qhe zais cia hauv peb lub cev. Tab sis, hmoov tsis zoo, yog tias pob txha zoo li caj npab lossis ceg tawg, ces peb yeej nkag siab txog nws qhov nyuaj, nws qhov tseem ceeb. Txawm tias rau ib tug menyuam yaus me, pob txha siv sijhawm kho, thiab nws tsis yooj yim. Yog li hnub no, cia peb tham txog yam peb ua tau kom peb cov menyuam cov pob txha, uas yog, pob txha, muaj zog.

Vim li cas nws thiaj li tseem ceeb heev rau kev txhawb zog pob txha thaum tseem hluas?

Tej zaum koj yuav xav tias, "Vim li cas peb thiaj yuav tsum xav ntau txog pob txha thaum peb tseem hluas?" Qhov laj thawj yog vim tias lub hauv paus rau lub cev pob txha muaj zog uas peb yuav xav tau thoob plaws peb lub neej yog thaum peb tseem yog menyuam yaus thiab thaum peb tseem hluas . Hauv ib lub ntsiab lus, nws zoo li peb tsim lub hauv paus ruaj khov thaum peb ua lub tsev. Yog tias lub hauv paus ntawd muaj zog, tag nrho lub tsev yuav zoo.

Qhov ceev ntawm pob txha , lub zog ntawm peb cov pob txha uas peb xav tau thoob plaws peb lub neej, feem ntau yog tsim thaum yau thiab thaum hluas. Xav txog, thaum muaj hnub nyoog 20 xyoo, peb tau mus txog qhov siab tshaj plaws ntawm kev tsim pob txha no. Tom qab ntawd, thaum laus, cov hlwb pob txha qub raug tshem tawm thiab cov tshiab raug tsim. Tab sis nws tshwm sim qeeb me ntsis. Thaum peb laus zuj zus, cov txheej txheem no qeeb zuj zus, thiab qee zaum cov pob txha pib qaug zog.

Yog li ntawd, yog tias ib tug me nyuam cov pob txha raug tsim kom muaj zog thaum nws tseem hluas, lawv yuav muaj feem ntau dua los ntawm cov mob uas ua rau pob txha nyias xws li osteoporosis , uas tuaj yeem tshwm sim thaum lawv loj hlob tuaj. Qhov no txhais tau tias qhov kev pheej hmoo ntawm kev tawg pob txha txawm tias yog kev poob me me yav tom ntej kuj raug txo qis.

Ua niam txiv, peb ua tau ntau yam los pab qhov no. Muaj peb yam tseem ceeb uas yuav tsum muaj rau peb cov menyuam kom lawv cov pob txha noj qab nyob zoo thiab muaj zog. Lawv yog: Calcium, Vitamin D, thiab kev tawm dag zog zoo . Cia peb tham txog txhua yam no nyias muaj nyias.

Peb yam zais cia uas ua rau cov pob txha muaj zog!

Thawj Zais Cia: Calcium - ib yam khoom noj uas pab kom pob txha noj qab haus huv!

Koj yuav tsum tau hnov ​​lub npe no ntau zaus lawm, puas yog? Calcium yog ib qho tseem ceeb hauv kev tsim peb cov pob txha thiab cov hniav. Ib yam li cov cement yog qhov xav tau los tsim lub tsev, calcium yog qhov xav tau los tsim cov pob txha. Qhov no yog qhov tseem ceeb rau cov menyuam yaus cov pob txha kom loj hlob thiab muaj zog.

Yog li koj nrhiav tau cov calcium no qhov twg?

Qhov zoo ces, muaj ntau yam khoom noj uas muaj calcium ntau.

• Mis nyuj thiab cov khoom noj mis nyuj: Mis nyuj, mis nyuj qaub, cheese, thiab mis nyuj skim yog cov khoom zoo tshaj plaws uas muaj calcium. Nws zoo heev rau koj muab ib khob mis nyuj thiab ib khob mis nyuj qaub rau koj tus menyuam noj ib hnub.
• Cov zaub ntsuab:Cov zaub ntsuab tsaus xws li spinach, kale, collard greens, thiab nplooj moringa kuj muaj calcium ntau heev. Qee zaum nws yuav nyuaj me ntsis rau cov menyuam noj cov no. Tab sis yog tias koj qhia lawv rau lawv txij li thaum lawv tseem hluas, lawv yuav nyiam noj lawv. Tej zaum koj tuaj yeem ntxiv me ntsis rau lawv cov zaub mov nyiam, lossis ua rau lawv saj zoo.
• Cov ntses me: Cov ntses me uas noj tau nrog lub plhaub, xws li halibut thiab sardines, yog lwm qhov chaw zoo ntawm calcium.
• Lwm yam khoom noj: Cov txiv ntoo xws li noob hnav, taum pauv, thiab taum kuj muaj qee cov calcium.

Tam sim no xav txog koj tus ntxhais lossis tus tub khiav thiab ua si thoob plaws hnub. Vim tias lawv cov pob txha tab tom loj hlob, peb yuav tsum muab cov "cib" uas lawv xav tau rau kev loj hlob ntawd, uas yog, calcium, los ntawm zaub mov. Yog tias lawv tsis tau txais calcium txaus, lawv cov pob txha yuav tsis muaj zog txaus.

Qhov Zais Thib Ob: Vitamin D - Tus phooj ywg zoo tshaj plaws ntawm Calcium!

Tam sim no peb tau tham txog calcium. Tab sis, txawm tias peb noj calcium ntau npaum li cas los xij, muaj ib tus neeg uas pab peb lub cev nqus tau zoo. Tus neeg ntawd yog Vitamin D. Yog hais kom meej, Vitamin D zoo li Calcium tus phooj ywg zoo tshaj plaws. Yog tsis muaj tus phooj ywg no, Calcium yuav nyuaj ua haujlwm ntawm nws tus kheej.

Peb tau txais Vitamin D li cas?

• Tshav ntuj: Qhov no yog qhov zoo tshaj plaws thiab pub dawb tshaj plaws ntawm vitamin D. Thaum peb daim tawv nqaij raug tshav ntuj, peb lub cev tsim cov vitamin D. Yog li ntawd, nws yog ib qho tseem ceeb kom muab cov menyuam yaus rau tshav ntuj li 15-20 feeb txhua hnub, thaum sawv ntxov (ua ntej 10 teev sawv ntxov) lossis thaum yav tsaus ntuj (tom qab 3 teev tsaus ntuj). Txawm li cas los xij, nws yog qhov zoo tshaj plaws kom tsis txhob muab lawv rau tshav ntuj thaum nruab hnub.
• Khoom Noj thiab Dej Haus: Cov ntses uas muaj roj ntau (xws li ntses salmon, ntses tuna, ntses mackerel), qe qe, mis nyuj uas muaj vitamin D ntxiv, lossis lwm yam khoom noj uas muaj vitamin D ntxiv kuj muaj qee yam vitamin D.
• Raws li kev qhia ntawm kws kho mob: Qee zaum, yog tias tsis muaj vitamin D txaus, cov kws kho mob yuav sau ntawv kom noj cov tshuaj vitamin D ntxiv.

Nco ntsoov tias, calcium thiab vitamin D zoo li ob sab ntawm tib lub npib. Koj yuav tsis tau txais txiaj ntsig tag nrho ntawm ib qho yog tsis muaj lwm qhov.

Qhov Zais Thib Peb: Kev Tawm Dag Zog - Cov Tshuaj Zoo Tshaj Plaws los Ua Kom Pob Txha Muaj Zog!

Zoo, yog li tam sim no peb tau tham txog kev noj haus. Qhov thib peb thiab qhov tseem ceeb tshaj plaws, kev tawm dag zog . Yog lawm, koj hnov ​​​​kuv hais yog lawm, kev tawm dag zog! Yuav kom cov pob txha muaj zog, lawv yuav tsum hnov ​​​​​​qee qhov kev nyuaj siab, qee qhov hnyav. Ib yam li peb cov leeg nqaij muaj zog thaum peb tsa cov hnyav, peb cov pob txha kuj muaj zog thaum peb khiav, dhia, thiab ua si. Peb hu qhov no "kev tawm dag zog uas tuav cov hnyav."

Muaj tej yam kev tawm dag zog zoo rau cov menyuam yaus li cas?

Nws yooj yim heev. Cov no yog tej yam uas cov menyuam yaus nyiam.

• Khiav
• Dhia (dhia siab, dhia hlua)
• Kev seev cev
• Ua si kis las (xws li football, basketball, netball, cricket)
• Nce ntoo (ceev faj!)
• Ua si ntawm chaw ua si

Hais yooj yim xwb, nws yog ib qho tseem ceeb rau cov menyuam yaus kom lawv ua si. Cia lawv khiav thiab ua si. Thaum lawv ua li ntawd, lawv cov pob txha yuav muaj zog dua. Txawm tias ib teev ua si ib hnub los kuj zoo rau lawv cov pob txha noj qab haus huv. Txo lub sijhawm uas lawv siv sijhawm saib TV thiab saib lawv lub xov tooj, thiab txhawb kom lawv ua si sab nraum zoov.

Muaj dab tsi tshwm sim thaum peb laus zuj zus?

Zoo li peb tau tham txog me ntsis ua ntej lawm, thaum peb laus zuj zus, tshwj xeeb tshaj yog tom qab hnub nyoog nruab nrab, qhov nrawm uas peb lub cev zom cov pob txha qub thiab tsim cov pob txha tshiab qeeb zuj zus. Qhov ntawd txhais tau tias peb yuav poob pob txha ntau dua li peb tab tom tsim. Qhov no yog ib txwm muaj.

Txawm li cas los xij, yog tias peb tsim kom muaj lub cev pob txha khov kho thaum peb tseem hluas, ib yam li kev txuag nyiaj hauv txhab nyiaj, peb tuaj yeem tau txais txiaj ntsig los ntawm "lub txhab nyiaj pob txha" thaum peb laus zuj zus. Qhov ntawd txhais tau tias nws pab qeeb qeeb ntawm kev poob pob txha thiab tiv thaiv peb ntawm cov mob xws li osteoporosis . Yog vim li cas nws thiaj li tseem ceeb heev uas yuav tsum saib xyuas qhov no thaum peb tseem hluas.

Ib zaj lus me me rau cov niam txiv

Niam thiab Txiv, tej zaum nej yuav nkag siab tias qhov no tseem ceeb npaum li cas. Kev saib xyuas, kev noj zaub mov zoo, thiab kev txhawb zog uas peb muab hnub no rau kev noj qab haus huv yav tom ntej ntawm peb cov menyuam muaj nqis heev.

• Muab cov khoom noj kom sib npaug: Npaj cov khoom noj uas muaj calcium thiab vitamin D ntau.
• Txhawb kom ua si sab nraum zoov: Nws pab kom tau txais vitamin D los ntawm tshav ntuj thiab ua kom cov pob txha muaj zog los ntawm kev tawm dag zog.
• Ua ib tug qauv zoo: Ua kom koj tus kheej nquag, thiab ua si nrog tsev neeg tag nrho. Ces koj cov menyuam yuav tau siv rau nws thiab.

Tej zaum cov menyuam yaus yuav tsis nyiam noj tej yam khoom noj lossis tub nkeeg ua si. Tiam sis maj mam sim ua kom lawv siv rau tej yam ntawd, nrog kev hlub thiab kev ua siab zoo.

Yog li ntawd, cov ntsiab lus tseem ceeb:

Zoo, yog li ntawm qhov peb tau tham txog, ntawm no yog cov yam tseem ceeb uas koj yuav tsum nco ntsoov kom koj tus menyuam cov pob txha muaj zog:

1. Cov khoom noj uas muaj calcium ntau: Xyuas kom koj tus menyuam tau txais calcium txaus txhua hnub. Noj cov khoom noj xws li mis nyuj, mis nyuj qaub (yogurt), cheese, zaub ntsuab, thiab ntses me me hauv lawv cov zaub mov noj.

2. Tsis txhob hnov ​​qab txog Vitamin D: Vitamin D yog qhov tseem ceeb rau lub cev kom nqus tau calcium. Kev raug tshav ntuj thiab cov khoom noj uas muaj Vitamin D pab tau qhov no.

3. Kev tawm dag zog yog lub hwj chim tiag tiag: Muab chaw rau cov menyuam yaus khiav, dhia, thiab ua si. Ua kom lawv siv rau lub neej nquag.

Tsis txhob hnov ​​qab tias qhov koj ua rau koj tus menyuam thaum koj tseem hluas no yog ib qho kev nqis peev loj heev rau lub neej yav tom ntej uas noj qab nyob zoo thiab muaj zog rau lawv lub neej tag nrho! Xav kom koj tus menyuam muaj lub neej yav tom ntej uas noj qab nyob zoo thiab muaj zog!

Cov pob txha rau menyuam yaus, cov pob txha muaj zog, calcium, vitamin D, kev tawm dag zog rau menyuam yaus, pob txha ceev, osteoporosis