Cem quav zaub mov noj: yuav noj dab tsi thiab yuav zam dab tsi

Zoo Siab

• Cov zaub mov tawm tsam cem quav
• Cov Khoom Noj Kom Tsis Zam Txim
• Yuav tsum haus dej thiab fiber ntau npaum li cas
• Cem xaiv cov ntawv qhia zaub mov cem quav

Cov zaub mov uas pab txhawb cem quav yog cov muaj fiber ntau, xws li cov nplej, txiv hmab txiv ntoo tsis tuaj thiab zaub nyoos. Ntxiv nrog rau cov fibers, dej kuj tseem ceeb hauv kev kho mob cem quav vim tias nws pab hauv kev tsim cov quav ua kom quav thiab pab tso kev hla cov quav hauv cov hnyuv.

Cem quav feem ntau yog los ntawm kev noj cov piam thaj ntau dhau, cov nqaijrog thiab cov zaub mov tiav, tab sis nws kuj tuaj yeem yog qhov ua rau lub cev tsis muaj lub cev ua si thiab lub sijhawm siv ntev hauv cov tshuaj xws li laxatives thiab antidepressants.

Cov zaub mov tawm tsam cem quav

Cov zaub mov tseem ceeb uas pab tua cem quav yog:

• Zaub, tshwj xeeb tshaj yog zaub nyoos thiab pom zaub, xws li zaub qhwv, zaub xas lav los yog zaub qhwv;
• Txiv hmab txiv ntoo nrog tev, vim hais tias cov tawv ntoo yog cov nplua nuj hauv cov xov paj;
• Tag nrho nplej xws li cov nplej, oats thiab mov;
• Taum dub, dawb, xim av, kua txiv kab ntxwv thiab qaib;
• Nplej nyom thiab kab mob, ntawm oats;
• Txiv hmab txiv ntoo qhuav, zoo li raisins;
• Noob xws li flaxseed, chia, taub dag thiab noob hnav;
• Neeg lawb dab, xws li yogurts, kefir, kombucha thiab sauerkraut, piv txwv, raws li lawv pab tswj cov hnyuv microbiota.

Cov zaub nyoos thiab cov khoom noj muaj fiber ntau dua li cov zaub mov siav thiab ua kom zoo dua thiab yog li txhim kho txoj hnyuv hla. Tsis tas li ntawd, haus dej kom ntau kuj pab ua kom quav tawv, vim tias dej hydrates cov nqaij ua haujlwm, ua kom cov quav ntawm cov quav los ntawm txoj hnyuv kom yooj yim dua. Saib seb muaj fiber ntau hauv cov zaub mov.

Cov Khoom Noj Kom Tsis Zam Txim

Cov zaub mov uas ua rau cem quav thiab uas yuav tsum tau zam yog:

• Cov khoom noj muaj piam thaj ntau, xws li dej haus, khoom qab zib, khoom qab zib, puv ncuav qab zib thiab chocolate;
• Cov khoom noj muaj rog kom ntau, xws li kib zaub mov, qhob cij khob thiab khov ua zaub mov khov;
• Vas nthiv zaub mov thiab khov nab kuab, xws li lasagna lossis pizza;
• Tag nrho cov mis thiab cov khoom noj siv mis, raws li lawv muaj nplua nuj nyob hauv cov rog;
• Nqaij nqaij, xws li cov hnyuv ntxwm, nqaij npuas kib, hnyuv ntxwm thiab nqaij npua.

Qee cov txiv hmab txiv ntoo, xws li txiv tsawb ntsuab thiab zaub txhwb, ua rau cem quav. Ntxiv rau, tsis muaj lub cev ua haujlwm thiab nquag siv laxative, tshuaj tiv thaiv kab mob siab lossis mob kub siab kuj tseem tuaj yeem ua rau kom cem quav.

Txheeb xyuas cov lus qhia ntxiv rau pub mis rau kom cem quav hauv cov yeeb yaj kiab hauv qab no:

Yuav tsum haus dej thiab fiber ntau npaum li cas

Fibers yog cov tshuaj ntawm cov nroj tsuag keeb kwm uas tsis tau muab zom los ntawm cov enzymes ntawm lub plab zom mov, uas ua rau muaj kev nce ntxiv hauv cov kua hauv cov hnyuv quav, lub plab hnyuv microbiota, qhov hnyav thiab qhov ntau uas cov quav kis tau los ntawm cov hnyuv. Qhov pom zoo ntawm cov fiber ntau rau cov neeg laus yuav tsum yog li 25 txog 38 gram ntawm ib hnub thiab 19 txog 25 gram rau cov menyuam yaus.

Dej thiab kua dej ua lub luag haujlwm rau hydrating lub fiber los ntawm txoj hnyuv ntawm theem ntawm txoj hnyuv, muag muag ntawm cov tog thiab pab lawv tshem tawm. Tsis tas li ntawd, nws kuj ua kom tag nrho txoj hnyuv quav, ua kom quav tawm yooj yim dua mus txog thaum lawv raug laij tawm.

Feem ntau, nws pom zoo kom haus 2 liv dej rau ib hnub, txawm li cas los xij tus nqi dej zoo sib txawv raws li tus neeg qhov hnyav, ua 35 ml / kg / hnub. Yog li, tus neeg hnyav 70 kg yuav tsum haus 35 ml / kg x 70 kg = 2450 ml dej ib hnub.

Cem xaiv cov ntawv qhia zaub mov cem quav

Cov lus hauv qab no qhia cov piv txwv ntawm cov zaub mov 3-hnub los tiv thaiv cem quav:

Cov ntau hauv cov ntawv qhia zaub mov txawv raws hnub nyoog, poj niam txiv neej thiab lub cev ua si, ntxiv rau qhov tseeb tias tus neeg muaj kab mob cuam tshuam los yog tsis. Vim li no, nws yog qhov zoo tshaj plaws los nrhiav cov lus qhia los ntawm cov khoom noj khoom haus kom thiaj li ua tiav qhov kev soj ntsuam muaj peev xwm ua tau thiab cov phiaj xwm khoom noj khoom haus tau npaj raws li koj cov kev xav tau.

Los ntawm kev tswj kev noj zaub mov kom muaj txiaj ntsig thiab kev noj haus dej kom txaus, nws yog ib txwm ua kom cov hnyuv pib ua haujlwm tau zoo tom qab 7 txog 10 hnub ntawm kev noj haus. Tsis tas li ntawd, nws yog ib qho tseem ceeb kom nco ntsoov tias kev nquag ua haujlwm lub cev kuj tseem pab tswj kev hla plab hnyuv.