Kev pham thaum yau

Zoo Siab

• Tsis txhob tsom rau qhov poob phaus
• Muab cov khoom noj muaj txiaj ntsig zoo
• Saib feem me me
• Tau lawv
• Kom lawv tsiv
• Tau muaj tswv yim
• Tshem kev ntxias
• Txo cov rog thiab khoom qab zib
• Kaw TV thaum noj mov
• Qhia cov kev coj kom zoo
• HealthAhead Hint: Tsom mus rau Kev Noj Qab Haus Huv

Koj puas tau hnov ​​tias kev rog rog menyuam yaus tau nce. Raws li daim ntawv (CDC), 30 xyoo dhau los, cov menyuam yaus uas rog tau nce dua ob npaug. Koj puas tau txhawj txog qhov no tuaj yeem cuam tshuam koj cov menyuam?

Nquag los txo koj tus menyuam li kev pheej hmoo uas muaj 10 kauj ruam yooj yim no. Koj tuaj yeem pab koj cov menyuam kom nquag plias, noj zaub mov zoo, thiab muaj peev xwm txawm tias txhim kho lawv tus kheej kev ntseeg los ntawm kev coj cov tswv yim no los tiv thaiv kev rog thaum menyuam yaus.

Tsis txhob tsom rau qhov poob phaus

Txij li thaum cov menyuam yaus lub cev tseem tab tom loj hlob, New York Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv (NYSDH) tsis pom zoo cov tswv yim kom yuag phaus rau cov hluas. Kev noj zaub mov kom tsis txhob rog ntau yuav ua rau cov me nyuam tsis txhob muaj cov vitamins, minerals, thiab lub zog uas lawv xav tau kom loj hlob zoo. Tsom ntsoov rau kev pab koj tus menyuam txhim kho tus yam ntxwv noj zaub mov zoo. Nco ntsoov tham nrog kws kho mob lossis kws kho mob hauv tsev neeg ua ntej tso koj tus menyuam kom noj zaub mov.

Muab cov khoom noj muaj txiaj ntsig zoo

Kev noj zaub mov zoo rau lub cev, ua kom tsis muaj roj thiab tsis muaj rog yog cov zaub mov zoo uas koj cov menyuam xav tau thiab pab lawv tsim cov kev noj zaub mov ntse. Qhia lawv txog qhov tseem ceeb ntawm kev noj zaub mov muaj txiaj ntsig nrog ntau yam khoom noj muaj txiaj ntsig zoo li zaub mov, txiv hmab txiv ntoo thiab zaub, mis nyuj, legumes, thiab nqaij rog.

Saib feem me me

Kev rog ntau dhau tuaj yeem pab txhawb kev rog, yog li nco ntsoov tias koj cov menyuam noj zaub mov kom zoo. Piv txwv, NYSDH qhia tias ob rau peb ooj ntses siav, nqaij ntshiv, lossis ntses yog ib qho. Yog li ntawd yog ib qho ncuav mov, ib nrab khob khob siav lossis pasta, thiab ob ooj cheese.

Tau lawv

Cov kev pom zoo ua kom muaj kev txwv me nyuam lub sijhawm nyob ntawm lub rooj zaum kom tsis pub ntau tshaj ob teev txhua hnub. Cov menyuam yaus yuav tsum muaj sijhawm nyob hauv tsev thiab nyeem ntawv ntsiag to, yog li koj yuav tsum tau txwv lawv lub sijhawm nrog lwmyam kev ua si xws li video games, TV, thiab caij nkag hauv Is Taws Nem.

Kom lawv tsiv

Cov lus qhia tias txhua tus menyuam koom nrog tsawg kawg ib teev ntawm kev tawm dag zog txhua hnub. Qhov no tuaj yeem ua aerobic xws li khiav, cov leeg pob txha zoo li kev tawm dag zog, thiab pob txha muaj zog zoo li dhia hlua.

Tau muaj tswv yim

Qee tus menyuam ua kom yoojyim yooj yim thiab yuav tsis muaj lub ntsej muag tawm dag zog. Tsis tas yuav txhawj-sim ua ntau yam kev ua si uas yuav ua rau koj tus menyuam nyiam, xws li ua si, seev cev, dhia hlua, lossis ncaws npas.

Tshem kev ntxias

Yog tias koj khaws lub pantry nrog cov zaub mov qua, koj tus menyuam yuav nyiam noj ntau dua. Cov menyuam yaus saib cov niam txiv rau piv txwv ntawm kev noj mov. Yog li ua tus qauv zoo rau kev noj qab haus huv, thiab tshem tawm kev ntxias tab sis kev xaiv tsis zoo xws li calorie-nplua nuj, qab zib, thiab cov khoom noj txom ncauj qab ntsev hauv tsev. Nco ntsoov, cov calories los ntawm cov dej qab zib ntxiv rau, ib yam nkaus li ntawd sim txo qis ntawm cov dej qab zib thiab kua txiv uas koj yuav rau koj tsev neeg.

Txo cov rog thiab khoom qab zib

Cov menyuam yaus yuav tsis nkag siab tias kev noj zaub mov ntau dhau los ntawm cov khoom qab zib thiab lwm yam khoom qab zib thiab rog rog tuaj yeem ua rog tau tshwj tsis yog koj piav rau lawv. Cia cov me nyuam muaj qhov zoo nyob, tab sis tsis txhob ua nws tus kheej.

Kaw TV thaum noj mov

Cov menyuam yaus tuaj yeem saib xyuas yog tias lawv saib TV thaum ua khoom noj txom ncauj, raws li kws tshaj lij ntawm Harvard Tsev Kawm Ntawv Kev Noj Qab Haus Huv (HSPH). Kev tshawb fawb pom tau tias ntau dua cov menyuam yaus saib TV, lawv muaj feem ntau yuav nce phaus ntxiv. HSPH tseem sau tseg tias cov menyuam yaus muaj TV hauv lawv chav pw tseem yog cov neeg rog ntau dua li cov menyuam yaus tsis muaj TV.

Qhia cov kev coj kom zoo

Thaum menyuam yaus paub txog kev npaj pluas noj, mus yuav cov zaub mov muaj roj tsawg, thiab npaj pluas noj zaub mov kom zoo, lawv yuav tsim kev noj qab haus huv uas yuav nyob tas ib sim neej. Hais kom cov menyuam koom nrog cov haujlwm no thiab txhawb kom lawv koom nrog kom paub ntxiv txog lawv cov zaub mov kev xaiv.

HealthAhead Hint: Tsom mus rau Kev Noj Qab Haus Huv

Raws li CDC tau pom, thaum menyuam yaus rog dhau lawm, lawv muaj feem yuav raug ntau yam mob. Cov teebmeem no suav nrog hawb pob, mob plawv, hom ntshav qab zib 2, thiab pw tsaug zog tsis meej.

NYSDH qhia tias kev xyaum noj zaub mov zoo, tawm dag zog kom xwm yeem, thiab txo qis lub sijhawm siv nyob rau hauv kev ua si kom nyob taus yog qhov zoo tshaj los tiv thaiv kev rog. Pib xyaum peb 10 kauj ruam yooj yim, thiab tej zaum koj yuav nyob rau txoj hauv kev los txo koj tus menyuam kev pheej hmoo rog.