Txoj Kev Zoo Tshaj Plaws rau Flattening lub plab thiab plab ce

Unbuttoned trouser nyees khawm thiab bulge protruding los ntawm pem hauv ntej ntawm koj hnav ris tsho. Kuv paub tseeb tias tsis muaj leej twg xav pom qhov pom zoo li no. Tab sis nws tshwm sim rau peb ib ntus.

Yog vim li cas plab rog… yog vim li cas plab rog Nws yog kev ntxhov siab thiab yog ib qho ntawm cov cheeb tsam uas yuav tsum tau yaj sai li sai tau.

plab rog aesthetically thiab puas siab puas ntsws cuam tshuam. Txawm hais tias koj nyob hauv qhov xav tau qhov ntev, qhov ntau dhau tuaj yeem tshwm sim hauv plab.

Xav Tau o Tsis tas li ntawd, lub lubrication ntawm lub plab mog feem ntau yog tshwm sim los ntawm kev noj zaub mov. Muaj qee tus cwj pwm uas peb yuav tsum tau hloov pauv kom txo tau cov rog hauv plab.

Yog tias qhov ntau dhau ntawm lub plab yog tshwm sim los ntawm tsam plab, koj txoj haujlwm yooj yim dua. Koj tuaj yeem yooj yim daws nws nrog qee qhov kev hloov pauv. Rog hauv plab Qhov ntawd txhais tau tias koj xav tau kev hloov pauv ntau dua. Thov hlawv plab rog ve yaj lub plab yam ua…

Lub tswv yim rau poob plab rog

Yog tias qhov ntau dhau ntawm lub plab tsis yog tshwm sim los ntawm o, koj yuav tsum nrhiav kev daws teeb meem rau lub sijhawm ntev. Ntxiv nrog rau kev hloov pauv hauv koj cov zaub mov, nws yog qhov yuav tsum tau ua kom pom tseeb ntawm kev tawm dag zog.

Muaj ntau txoj kev daws teeb meem hauv qhov no, los ntawm kev noj haus mus rau kev tawm dag zog. melting plab rog Tshawb xyuas cov lus qhia hauv qab no kom tshem tawm cellulite hauv cheeb tsam ntawd.

Tsis txhob noj cov khoom qab zib

Muaj ntau yam khoom noj xws li qab zib, ncuav qab zib, ncuav pastries, bagels, kua ntses, ketchup, granola tuav, mis nyuj thiab dawb chocolate, pasta, qhob cij, hmoov dawb, dej qab zib, ntim kua txiv hmab txiv ntoo, syrups, flavored teas, flavored yogurt muaj suab thaj.

Txo cov khoom noj qab zib yuav pab txo qis calorie kom tsawg thiab txo qhov kev pheej hmoo ntawm kab mob plawv, kub siab, ntshav qab zib hom 2, pw tsaug zog ua pa, ADHD, thiab mob qog noj ntshav.

Ntxiv cov vitamin C ntxiv

C vitamin Nws khaws oxidative kev nyuaj siab thiab ntau yam teeb meem kev noj qab haus huv tam sim ntawd. Txiv hmab txiv ntoo thiab zaub xws li txiv kab ntxwv, txiv qaub, kua txob, broccoli, zaub qhwv, txiv kab ntxwv thiab kiwi yog qhov zoo ntawm vitamin C. Vitamin C pab digestion thiab tswj ntshav siab. 

khaws koj tus kheej hydrated

Haus tsawg kawg yog yim khob dej ib hnub, thaum ua kom lub cev hydrated, tshem tawm cov co toxins thiab pab kom poob phaus los ntawm cov rog uas nyob rau hauv lub plab mog. Haus dej ua ntej noj mov kom tswj kev qab los noj mov.

koj lub hom phiaj flatten lub plabTsis tas li ntawd, nyob deb ntawm cawv. Cawv ua rau lub cev qhuav dej. Koj haus dej ntau dua, cov dej ntau thiab cov khoom pov tseg koj lub cev tshem tawm. Qhov no yuav pab kom lub cev tshem tawm cov co toxins thiab poob phaus ntau dhau sijhawm.

Siv cov rog zoo rau lub plab rog

Qee cov khoom noj uas muaj cov roj ntsha monounsaturated fatty acids tuaj yeem ua rau cov rog hauv plab. Nws yog qhov zoo dua los siv cov roj txiv roj lossis butter.

Noj cov zaub mov noj qab nyob zoo thiab ua zaub mov noj rau pluas tshais

Tsis txhob noj cov khoom qab zib xws li cov khoom noj rog, khoom qab zib, chocolate rau pluas tshais. Xaiv cov khoom noj uas muaj fiber ntau, txiv hmab txiv ntoo thiab zaub mov muaj protein ntau. Cov khoom noj no siv sijhawm ntev dua los zom thiab koj yuav muaj tag kis.

Noj cov zaub mov tag nrho

Cov kev tshawb fawb tau pom tias kev noj cov nplej tag nrho yaj plab rog tau qhia tias yuav pab tau.

Noj cov carbohydrates noj qab nyob zoo

Nws tsis yog qhov tsim nyog yuav tsum tso tseg tag nrho cov carbohydrates. carbohydrates Nws muab lub zog thiab muaj ntau cov vitamins thiab minerals uas muaj txiaj ntsig zoo rau lub cev.

Complex carbohydrate qhov chaw xws li mov xim av, couscous, cereal fiber, bulgur thiab qhob cij xim av plab rogNws pab kom poob. Tag nrho cov nplej no muab satiety vim lawv cov ntsiab lus fiber ntau.

Siv omega 3 fatty acids

Omega 3 fatty acidsyog cov rog noj qab haus huv uas pab txo qhov mob. Cov zaub mov nplua nuj nyob rau hauv cov rog no txo ​​cov kev pheej hmoo ntawm kev rog rog vim yog mob. Ntawm no yog cov npe ntawm cov khoom noj uas muaj omega 3 fatty acids;

- Cov ntses oily xws li carp, salmon, sardines, mackerel, tuna,

- Noj qab nyob zoo cov rog xws li txiv roj roj, avocado roj thiab roj flaxseed,

- txiv ntseej thiab noob xws li almonds, flax noob, chia noob, pistachios thiab walnuts,

- Cov khoom siv ntxiv xws li roj ntses,

rau tshuaj yej ntsuab

Tshuaj yej ntsuab Nws yog ib qho dej haus uas pab kom poob ceeb thawj. Nws yog loaded nrog antioxidants hu ua catechins (EGCG, EGC thiab EKG).

Cov kws tshawb fawb Nyij Pooj tau pom tias haus cov tshuaj yej ntsuab catechins rau 12 lub lis piam pab txo lub duav ncig, lub cev hnyav, BMI thiab ntshav siab.

Lwm txoj kev tshawb fawb qhia tau hais tias EGCG nyob rau hauv cov tshuaj yej ntsuab suppresses cov noob muaj feem xyuam rau cov rog thiab triglyceride synthesis thiab ua rau kom rog rog. Koj tuaj yeem haus 2-3 khob tshuaj yej ntsuab ib hnub Yog tias koj nkag siab rau caffeine, haus cov tshuaj yej ntsuab decaffeinated.

Siv cov probiotics

probioticsyog cov kab mob zoo hauv cov khoom noj fermented xws li kefir thiab yogurt. Cov kab mob no txhim kho kev zom zaub mov, nce kev tiv thaiv kab mob, thiab txo cov roj cholesterol thiab ntshav siab.

Cov kws tshawb fawb xav tias probiotics nce kev siv lub zog, insulin rhiab heev thiab satiety. 

Tsis txhob noj cov zaub mov uas muaj sodium ntau

Sodium yog ib qho khoom noj tseem ceeb. Tab sis noj ntau dhau ntawm sodium los ntawm cov khoom noj edematuaj yeem ua rau cov kab mob plawv thiab ntshav siab. Nws raug pom zoo kom haus tsawg dua 2300 mg ntawm sodium ib hnub.

Kom yaj plab rogKoj yuav tsum nyob deb ntawm cov khoom noj uas muaj sodium siab xws li qos yaj ywm, pizza, kib nqaij qaib, khoom noj khov, biscuits, sausages, salami, nqaij npuas kib, kua zaub, kua ntses, ketchup, pickles.

Ua kom muaj fiber ntau

Cov zaub mov uas muaj fiber ntau hauv kev noj haus pab kom poob phaus sai. Lawv tsim cov gel zoo li txheej hauv plab, yog li ua rau lub sijhawm zom zaub mov. Qhov no kuj muab toughness. Lawv pab txhim kho kev zom zaub mov los ntawm kev nce tus naj npawb thiab ntau yam kab mob plab zoo.

Kev noj zaub mov fiber ntau txhim kho txoj hnyuv ntawm cov zaub mov, tiv thaiv cem quav thiab co toxins. Nov yog cov khoom noj uas muaj fiber ntau:

zaub

Carrots, cauliflower, zaub qhwv, spinach, chard, radish, parsley, ntsuab dos, okra, eggplant, peas, zucchini, beet, dib, lws suav, lettuce.

Txiv Hmab Txiv Ntoo

Kua, txiv tsawb, txiv duaj, txiv duaj, txiv kab ntxwv, prunes, pomegranate, blueberry, strawberry, Berry, guava, plum, watermelon, melon, grapefruit, txiv qaub.

cereals 

Cov nplej xim av, dub nplej, sorghum, barley, amaranth, quinoa thiab oats.

Noob

Chia noob, av flax noob, taub dag noob.

noj protein ntau

Cov kws tshawb fawb, noj cov protein ntauLawv pom tias nws ua rau kom poob phaus, txhawb cov metabolism, nce satiety thiab rog oxidation, txo lub duav ncig, thiab nce nqaij leeg. Ntawm no yog ib daim ntawv teev cov lean protein. Siv tsawg kawg ib qhov protein ntawm txhua pluas noj:

Lean protein cog qhov chaw

Taum raum, taum dav, taum pauv, lentils, chickpeas, nceb, noob thiab txiv ntoo.

Tsiaj qhov chaw ntawm lean protein

Qe, mis nyuj, qaib ntxhw, nqaij qaib mis, mackerel, salmon, tuna, haddock, herring, carp, yogurt, cheese

Noj cov zaub mov tsis zoo calorie

cov zaub mov tsis zoo calorieyog cov txiv hmab txiv ntoo thiab zaub uas xav tau lub zog ntau dua li cov calories uas lawv yuav tsum tau hloov mus rau lub zog hauv lub cev.

Lawv yog cov nplua nuj nyob rau hauv dej, vitamins thiab minerals. Yog li ntawd, lawv pab kom poob phaus thiab yaj cov rog hauv plab.

Nco ntsoov noj cov zaub mov tsis zoo xws li txiv lws suav, txiv lws suav, lettuce, broccoli, kas fes, celery, txiv kab ntxwv, txiv apples, txiv kab ntxwv, arugula, dib, thiab asparagus.

Noj cov zaub mov uas tsis ua rau tsam plab

Txawm hais tias qee cov khoom noj ua rau lub siab puv, lawv ua rau mob plab hauv plab. Ntau yam khoom noj muaj qhov cuam tshuam.

Raspberry, kiwi, melon, spinach, dib, asparagus, beetroot, nqaij dawb, boiled qe yog cov khoom noj uas tsis ua rau tsam plab.

Tsis txhob noj cov hmoov txhuv nplej siab

Cov khoom noj xws li qhob cij dawb, pasta, noodles, pob kws, pob kws, qos yaj ywm muaj cov hmoov txhuv nplej siab. Cov hmoov txhuv nplej siab tau tawg rau hauv cov suab thaj hauv peb lub cev thiab thaum muaj cov piam thaj ntau dhau, nws khaws cia ua rog hauv lub cev. Rau lub plab tiaj cov khoom noj uas muaj hmoov txhuv nplej siabZam. Hloov mus rau lwm txoj kev noj qab haus huv xws li mov ci xim av thiab mov xim av.

Zaum thiab noj

Khoom txom ncauj thiab khoom noj ceev ua rau koj nce qhov hnyav. Yog tias koj noj cov zaub mov ntev thiab zom, nws ua kom lub zais ntawm cov tshuaj hormones satiety thiab txhawb kev rog rog.

Tsis txhob siv Bisphenol A, uas ua rau pom cov rog hauv plab.

Bisphenol A(nws yog ib yam ntawm cov organic compound tau los ntawm kev sib xyaw ntawm ob phenol thiab polycarbonate molecules. Niaj hnub no, nws ua lub luag haujlwm tseem ceeb hauv kev tsim cov khoom xws li yas, nylon, polyester thiab PVC) Nws ua kom cov tshuaj estrogen, uas txhawb nqa cov rog hauv plab. . Saib xyuas kom siv cov khoom siv hlau lossis iav siv cov khoom siv yas.

nyob deb ntawm kev ntxhov siab

Lub cev tsim cov cortisol thiab cov tshuaj hormones uas ua rau muaj roj ntau hauv plab thaum muaj kev ntxhov siab. Sim tuav koj txoj kev ntxhov siab. Rau qhov no, koj tuaj yeem sim txoj hauv kev xws li yoga thiab kev tawm dag zog.

Muaj lub sijhawm pw tsaug zog

Kev pw tsaug zog yog qhov tseem ceeb rau kev tswj cov metabolism hauv homeostasis. Tsis muaj kev cuam tshuam thiab pw tsaug zog tsis zoo ua rau rog rog thiab vice versa. Insomnia Nws ua rau muaj kev tshaib kev nqhis, insulin tsis kam, thiab kev pheej hmoo ntawm visceral lossis plab rog. Tau pw tsawg kawg 7 teev txhua hmo. 

taug kev

Tsheb lossis pej xeem thauj luv luv thiab nce roj. Nyiam taug kev luv luv. Tsis txhob siv lub tsheb rau kev mus ncig luv luv, nqa tus ntaiv es tsis txhob siv lub elevator.

Ua kev qoj ib ce plab

Kev tawm dag zog plab Nrhiav nws thiab ua nws txhua hnub.

Ua lub cev qoj ib ce ntawm lub sijhawm luv luv

Kev tawm dag zog hauv cov sijhawm luv luv melting plab rognws txhawb. raws li paub khiav; Nws ua rau txhua tus leeg hauv lub cev ua haujlwm.

Cov neeg uas xav kom poob phaus thiab muaj lub plab tiaj tus tuaj yeem tswj tau qhov kev sib tw dhia nrawm nrog luv luv kaum-feeb so. Rau cov uas tsis muaj sij hawm tsawg, lawv tuaj yeem taug kev luv luv 5 feeb thaum so haujlwm.

Massage nrog cov roj yam tseem ceeb

Cov roj tseem ceeb xws li peppermint, chamomile, basil pab txo qis plab thiab plab zom mov. Rau lub hom phiaj no, ntxiv ib tee ntawm cov roj tseem ceeb no rau cov roj zaub thiab zaws koj lub plab.

Hnav khaub ncaws uas zais lub plab khawm

Hnav khaub ncaws tuaj yeem pab zais koj lub plab rog. Nyob deb ntawm cov xim tsaus thiab kab rov tav. Koj tuaj yeem xaiv cov ntaub yooj yim thiab lub teeb xim.

Ua koj tus kheej haus

poob plab rog Siv txiv hmab txiv ntoo thiab zaub kua txiv rau Los ntawm txiv hmab txiv ntoo, citrus, pear, cranberry; Cauliflower, liab thiab dawb cabbage, broccoli, Brussels sprouts accelerate metabolism thaum muab lub zog.

Haus cov kua txiv hmab txiv ntoo thiab zaub no es tsis txhob haus dej haus tsis zoo. Thov ib qho dej haus uas tuaj yeem pab ua kom lub plab zom mov daim ntawv qhia;

Abdominal Flattening Drink

Cov dej haus no, uas kuv yuav piav qhia, yuav pab tau koj nyob rau hauv tus txheej txheem ntawm shaping koj lub plab mog. Ua tsaug rau cov dej haus no, koj yuav tawm tsam cov rog hauv koj lub plab zom mov yooj yim dua, thiab koj yuav tshem tau koj cov plab hnyuv. Ntxiv mus, cov calories uas koj yuav tau txais yog qis dua 300.

Yogurt nrog blueberries pab hlawv cov rog hauv plab vim nws cov calcium thiab protein cov ntsiab lus.

Pineapple, ntawm qhov tod tes, pab kev zom zaub mov los ntawm kev rhuav tshem cov protein ua tsaug rau bromelain enzyme hauv nws cov ntsiab lus. Ua tsaug rau daim ntawv qhia no, uas yog nplua nuj nyob rau hauv fiber ntau, koj yuav muaj peev xwm tshem tau koj cem quav thiab tshem tawm cov dej uas sau hauv koj lub cev.

Tummy Flattening Drink

Calorie ntau ntau: 283

Yog ': 10.2 g

Cov roj (cholesterol): 0 mg

Yog ': 40.1 g

Nqaij: 13.4 g

Sodium: 65 mg

ntaub ntawv

• 3 dia yoghurt
• 1 tablespoon ntawm almond butter
• 1/2 khob blueberries
• 1/2 khob pineapple
• 1 khob kale
• 3/4 khob dej

Kev npaj

- Sib tov tag nrho cov khoom xyaw hauv rondo kom txog rau thaum lawv tau crushed kom huv si. Koj haus tau npaj lawm.

- Cov khoom xyaw yog rau ib qho kev pab.

Yuav noj dab tsi kom yuag lub plab?

Tshuaj yej ntsuab

Ntsuab tshuaj yej nkoos lub cev, speeds li metabolism thiab txhawb cov roj hlawv. Cov dej haus no, uas muaj pov thawj los ntawm kev poob phaus, kuj muaj txiaj ntsig zoo hauv kev tshem tawm roj.

Limon

flatten lub plab Haus ib khob ntawm txiv qaub kua txiv es tsis txhob haus cov dej qab zib uas muaj suab thaj ntau. 

Qaib

flattening lub plabTxoj hauv kev zoo tshaj plaws los noj cov protein yog noj. Nqaij qaib tsawg yuav tsum nrog koj noj su thiab noj hmo.

Cinnamon

CinnamonNws yog qhov zoo tshaj rau kev tiv thaiv ntshav qab zib. Nws tau raug pov thawj los txo cov qab zib cravings. Yog li ntawd flattening lub plabNws kuj yog ib qho khoom noj zoo tagnrho.

Dib lauj

Nws muaj cov ntsiab lus dej siab thiab qis hauv calories. Nws tuaj yeem nyiam ua aperitif hauv nruab nrab ntawm cov pluas noj.

Yogurt

Muaj ntau cov vitamins B, protein thiab calcium, yogurt yog ib qho ntawm cov khoom noj probiotic zoo tshaj plaws. Koj tuaj yeem ua ib qho khoom noj txom ncauj zoo nrog cov txiv hmab txiv ntoo uas tsis muaj calorie lossis dib.

qe

Noj qe rau pluas tshais yuav ua rau koj puv sijhawm ntev thiab koj yuav noj tsawg dua thaum nruab hnub. Nws muaj cov amino acids zoo thiab cov protein. zoo kom flatten lub plab raws nraim.

Pisces

Ua tsaug rau nws cov omega 3 fatty acids thiab cov ntsiab lus ntawm cov protein, ntses pab txo qis qab los noj mov thiab ua kom cov metabolism sai. Ntses xws li ntses salmon thiab tuna txhawb kev rog rog kom poob phaus nrog rau slimming hauv cheeb tsam plab.

apples

hauv pectin Nws yog ib tug natural fat burner thiab noj txiv apples, koj tau txais tsawg calorie ntau ntau.

Quinoa

Nws muaj 11 g ntawm cov protein thiab 5 g ntawm fiber ib lub tais. tej nplej kom flatten lub plab nws yog zaub mov zoo.

Tej yam uas koj yuav tsum zam kom tsis txhob poob rog

Qe qos yaj ywm

Tshwj xeeb tshaj yog ua french fries uas koj noj tawm nrog cov rog tsis zoo ua rau nws yooj yim dua kom muaj roj hauv lub cev vim muaj cov roj saturated siab. Raws li koj tuaj yeem xav, cov rog no feem ntau sau rau hauv plab.

Pastries

Thaum peb xav txog cov roj, qab zib thiab hmoov nplej uas muaj, peb pom tias muaj ntau yam uas yuav tsum nyob deb.

Dawb hmoov

Cov neeg uas xav txuag lub plab rog tuaj yeem xaiv cov hmoov nplej dawb, cov uas xav yaj tuaj yeem nyiam cov nplej tag nrho.

dej qab zib

Rau lub plab tiaj Tsis txhob haus dej qab zib, carbonated thiab cawv.

mayonnaise

Mayonnaise, 80% ntawm cov rog, yog cov khoom noj zoo rau cov rog rog. Kuv xav tias nyob deb.

Cov khoom qab zib

Kuv paub chips los yog paj kws mus zoo heev thaum saib TV lossis ntawm cov yeeb yaj kiab. Koj tseem nco txog qhov tshwm sim ntawm qhov koj tab tom saib. Yog koj ua ib tug cwj pwm, koj raug hlawv. Koj lub plab rog sai sai yuav luag ntxhi rau koj.

Delicatessen cov khoom

Delicatessen cov khoom xws li hnyuv ntxwm, hnyuv ntxwm thiab salami muaj roj ntau thiab muaj calorie ntau ntau. Hloov chaw ntawm cov khoom no, uas peb tsis paub yuav ua li cas npaj, koj tuaj yeem xaiv cov khoom noj uas muaj protein ntau xws li nqaij qaib thiab qaib ntxhw.

Khoom qab zib thiab confectionery

Lawv qab zib heev, tab sis tsis txhob hais tias lawv nce koj cov ntshav qab zib.

Mis nyuj khov

Indispensable rau kub lub caij ntuj sov hnub, nws yog heev qab ntawm peb. Tab sis tsis txhob hnov ​​qab tias nws yog ua los ntawm qab zib thiab qab zib. 

Abdominal Slimming Movements

Thaum koj noj, koj qhov hnyav mus los ntawm txhua qhov chaw sib npaug. Lub cev tsis tau hais tias "muaj ntau dhau ntawm lub plab, kuv xav hlawv cov rog hauv cheeb tsam no".

Cov rog kuj stubbornly accumulates nyob rau hauv lub plab mog thiab lub duav. Saum toj no, peb tau tham txog txoj hauv kev kom nyias lub plab nrog zaub mov. Tab sis cov no ib leeg tsis txaus. Kev ua kis las yuav tsum yog tus thawj coj hauv cheeb tsam slimming.

tawv tawv uas tsis mus nrog qhov hnyav koj poob poob plab rogTxhawm rau txo cov nqaij rog hauv thaj chaw ntawd, nws yog qhov tsim nyog los ua cov pilates txav hauv qab no.

Abdominal Straightening Exercises

ceg nce

Concentration thiab sib npaug yog qhov tseem ceeb heev rau qhov kev txav no. Ua ntej, muab koj txhais tes rau hauv qab koj lub taub hau nyob rau hauv ib qho chaw pw ntawm koj nraub qaum.

Nqa koj ob txhais ceg thiab tsa koj lub taub hau nrog kev txhawb nqa ntawm koj txhais tes.

Sim ua kom sib npaug hauv txoj haujlwm no rau 5 vib nas this. Rov ua qhov txav 20 zaug.

Txiab

Pw koj lub nraub qaum rau ntawm qhov chaw tawv thiab nqa ib ceg rau saum huab cua.

Nqa nws kom siab li sai tau thiab tuav nws nrog koj txhais tes.

Rov ua qhov txav 10 zaug, hloov ob txhais ceg.

sab ncaws

Pw ntawm koj sab ntawm ib qho nyuaj.

Ua kom koj nraub qaum ncaj, ncab ib qho ntawm koj ob txhais ceg kom siab li koj ua tau.

Rov ua qhov txav 10 zaug, hloov ob txhais ceg.

Siren

Zaum ntawm qhov chaw nyuaj nrog koj ob txhais ceg khoov rau sab. Ua kom koj nraub qaum ncaj, maj mam ncab ib txhais caj npab thiab tsa nws.

Koj txhais caj npab yuav tsum nkhaus hla koj lub taub hau thiab koj lub duav yuav tsum tau khoov.

Tom qab nyob hauv txoj haujlwm no ob peb feeb, rov qab mus rau koj lub xeev qub. Rov ua tib yam txav nrog koj txhais tes. Ua qhov txav 5 zaug.

yay

Qhov kev tawm dag zog no yuav pab ua haujlwm lub duav, lub duav thiab ob txhais ceg. Pw koj lub nraub qaum rau ntawm qhov chaw tawv thiab khoov koj ob txhais ceg.

Sim nqa koj lub hauv siab, taub hau thiab ko taw nrog kev txhawb nqa ntawm koj txhais tes nrog lub caij nplooj ntoos hlav uas koj muab tso rau ntawm koj ob txhais ceg. Sim nyob hauv txoj hauj lwm no li 20 vib nas this. Ua pa maj mam thiab rov qab mus rau koj qhov chaw qub.