Lub Ci Ci Ntawm Kev Noj Qab Haus Huv Qhia Tawm Hauv Pluab

2024 Tus sau: Daisy Haig | [email protected]. Kawg hloov kho: 2023-12-17 03:09

Kuv tau hais ntau zaus txog Cov Khoom Noj Khoom Noj Muaj txiaj ntsig tseem ceeb npaum li cas nws tseem ceeb uas yuav tau soj ntsuam tus tsiaj cov lus teb rau kev noj zaub mov thaum txiav txim siab zaum kawg seb cov zaub mov puas zoo rau tus neeg ntawd. Ib qho ntawm cov ntsuas kuv ib txwm saib yog lub tsho loj.

Cov tswv yuav nyiam siab rau kev tu cev thaum txog lub tsho tiv no. Kuv yuav nquag hnov cov lus nug zoo li “Kuv puas yuav tsum txhuam ntau zaus?” lossis "Puas muaj kuv muaj zawv plaub hau lossis zaws kuv yuav tsum siv?" Thaum kev tu cev kom zoo yog ib qho tseem ceeb, kev muaj teeb meem ntev nrog tus dev lub tsho feem ntau los ntawm kev noj zaub mov kom tsis zoo. Cov khoom noj uas tsis ua rau cov khoom noj muaj txiaj ntsig zoo tsis tuaj yeem txhawb kev noj qab haus huv ntawm daim tawv nqaij thiab plaub.

Plaub (lossis plaub hau yog tias koj nyiam) yog ua los ntawm cov protein. Lub cev nyhav xa tawm cov khoom siv raws li yam uas muaj qhov tseem ceeb tshaj plaws. Protein yog xav tau los tsim thiab tswj cov leeg nqaij, ua ib qho tseem ceeb ntawm cov tshuaj tiv thaiv ntawm lub cev, tsim cov enzymes uas catalyze tshuaj lom neeg hauv cov hlwb, thiab ntau dua. Nws tsis yog qhov xav tsis thoob tias ib qho ntawm thawj cov tsos mob ntawm cov protein tsis txaus yog lub tsho tsis zoo. Cov dev muaj peev xwm nyob yog tias lawv saib zoo li tsis pom dab tsi, tab sis nws tsis tuaj yeem yog tias lawv tsis tuaj yeem tua kab mob lossis khiav tawm ntawm kev txaus ntshai.

Feem pua ntawm cov protein tsawg tsawg uas pom nyob hauv cov zaub mov tau lees paub cov zaub mov tseem ceeb heev tab sis tsis yog tib qho kev cuam tshuam uas cuam tshuam seb tus dev puas xav tau. Qhov ua tau zoo ntawm cov khoom siv protein tau siv los ua cov zaub mov kuj tseem ceeb heev. Hmoov tsis zoo, cov tshuaj muaj txiaj ntsig zoo yuav luag tsis yooj yim rau kev txheeb xyuas raws li cov ntaub ntawv uas tau teev rau ntawm daim ntawv lo rau khoom noj dev.

Tseem ceeb fatty acids uas yog (EFAs) kuj tseem yog ib qho tseem ceeb rau kev saib xyuas ntawm lub tsho tiv no zoo. Omega 3 thiab omega 6 fatty acids uas ua rau cov tawv nqaij ua kom ntub dej ntawm sab hauv sab hauv, txhim kho nws lub peev xwm los ua lub ntsej muag ua rau muaj peev xwm ua rau ua xua thiab ua rau ua xua, thiab muab lub ntsej muag ci peb koom nrog kev noj qab haus huv.

Cov ntaub ntawv hais txog tus nqi ntawm omega 3 thiab omega 6 fatty acids uas muaj nyob hauv cov khoom noj dev tsis tas yuav tsum tau luam tawm ntawm daim ntawv lo. Yog li, nws tuaj yeem txiav txim siab nyuaj seb puas muaj cov khoom noj tshwj xeeb muaj EFAs tus aub xav tau. Cov khoom xyaw uas muab ntau EFAs nrog qee hom ntses thiab roj ntses (piv txwv li, ntses liab), taum pauv, roj taum pauv, txiv roj roj, flaxseed, thiab roj flaxseed (txawm hais tias muaj qee lo lus nug vim li cas cov dev yuav siv tau cov khoom lag luam flaxseed) Cov. Yog tias muaj ntau cov khoom xyaw no tshwm sim hauv cov npe teev cia, muaj qhov zoo uas cov neeg tsim khoom tau mob siab rau EFA qib hauv cov khoom noj ntawd. Thaum tsim nyog, cov khoom noj muaj roj fatty acids tau ntxiv rau aub kev noj haus.

Yog tias koj tsis txaus siab rau qhov zoo ntawm koj lub tsho tiv no dev, sim hloov mus rau cov zaub mov uas tso rau cov khoom noj muaj txiaj ntsig zoo ntawm cov rog thiab protein ntau thiab zoo. Koj yuav tsum pom kev txhim kho nyob rau hauv ib hlis lossis ntawd. Yog tias tsis yog qhov xwm txheej ntawd, lossis yog tias koj tus dev mob tawm ntawm cov plaub hau hle, khaus khaus, lossis tawv nqaij tawv, nrog tus kws kho tsiaj tham.

dr. jennifer coates