Dab tsi yog Cov Txheej Txheem cuam tshuam rau Kev Noj Qab Haus Huv Hauv Hnub Nyoog?

Thaum koj laus lawm, kev noj qab haus huv tseem ceeb dua. Vim tias kev noj zaub mov tsis txaus tuaj yeem tshwm sim. Lub neej zoo yuav txo qis. Cov no muaj feem cuam tshuam rau kev noj qab haus huv tsis zoo, muaj qee cov ntsiab lus uas yuav tsum tau xav txog txhawm rau tiv thaiv kev muaj hnub nyoog txog cov khoom noj tsis txaus. Piv txwv li, noj cov zaub mov muaj txiaj ntsig zoo thiab noj cov khoom noj kom tsim nyog… Yam tseem ceeb cuam tshuam rau kev noj haus thaum laus thiab tej yam uas yuav tsum paub…

Yam tseem ceeb cuam tshuam rau kev noj haus thaum laus

Kev laus puas cuam tshuam rau kev noj haus??

• Kev laus ua rau muaj ntau yam kev hloov hauv lub cev xws li cov leeg tsis muaj zog, thinning ntawm daim tawv nqaij, thiab txo qis hauv plab acid.
• Piv txwv li, qis plab acid Vitamin B12Nws cuam tshuam rau kev nqus ntawm cov as-ham xws li calcium, hlau thiab magnesium.
• Raws li cov neeg muaj hnub nyoog, lawv lub peev xwm paub txog qhov tseem ceeb xws li kev tshaib kev nqhis thiab nqhis dej tsawg zuj zus.
• Qhov no tuaj yeem ua rau lub cev qhuav dej thiab poob phaus thaum lub sijhawm.

Tsawg calories tab sis ntau cov as-ham

• Yog tias tib cov calories noj thaum hluas tseem noj, rog yuav tsim rau cov neeg laus, tshwj xeeb tshaj yog nyob ib ncig ntawm lub plab.
• Txawm hais tias cov neeg laus xav tau cov calories tsawg, lawv xav tau cov khoom noj ntau dua piv rau cov neeg laus.
• Qhov no ua rau nws tseem ceeb rau noj txiv hmab txiv ntoo, zaub, ntses thiab nqaij ntshiv.
• Yam tseem ceeb cuam tshuam rau kev noj haus thaum lausQhov tseem ceeb tshaj plaws ntawm cov no yog qhov kev xav tau ntawm cov protein, vitamin D, calcium thiab vitamin B12.

Xav tau cov protein ntau

• Thaum muaj hnub nyoog zuj zus, cov leeg nqaij muaj zog poob. 
• Cov neeg laus nruab nrab poob 30-3% ntawm lawv cov leeg nqaij ib xyoo caum tom qab hnub nyoog 8 xyoo.
• poob ntawm cov leeg nqaij thiab lub zog, sarcopenia hu ua. 
• Noj cov protein ntau pab lub cev tswj cov leeg nqaij thiab tawm tsam sarcopenia.

Kev noj cov zaub mov fibrous yuav tsum tau nce ntxiv

• cem quavyog ib qho teeb meem kev noj qab haus huv ntawm cov neeg laus. Qhov no yog vim cov neeg nyob rau lub sijhawm no txav tsawg.
• Cov zaub mov muaj fiber ntau pab txo qhov cem quav. 
• Nws kis tau los ntawm txoj hnyuv tsis tau digested, tsim cov quav thiab txhawb kev zom zaub mov.

Kev xav tau ntau ntawm calcium thiab vitamin D

• calcium ve Vitamin Dyog ob qho khoom noj tseem ceeb tshaj plaws rau cov pob txha noj qab haus huv. 
• Nrog lub hnub nyoog, lub plab hnyuv muaj peev xwm nqus calcium txo.
• Kev laus thins daim tawv nqaij, txo lub cev lub peev xwm los ua vitamin D. 
• Txhawm rau tiv thaiv kev laus ntawm cov vitamin D thiab calcium, nws yog ib qho tsim nyog kom tau txais calcium thiab vitamin D ntau ntxiv los ntawm cov khoom noj thiab tshuaj ntxiv. 

Vitamin B12 xav tau

• Vitamin B12 yog qhov tseem ceeb rau kev tsim cov qe ntshav liab thiab ua kom lub hlwb ua haujlwm zoo.
• Lub peev xwm ntawm cov neeg tshaj 50 kom nqus tau cov vitamin B12 txo qis thaum lub sijhawm. Qhov no ua rau muaj kev pheej hmoo ntawm B12 tsis txaus.
• Yam tseem ceeb cuam tshuam rau kev noj haus thaum lausCov neeg laus yuav tsum tau noj cov tshuaj vitamin B12 lossis noj cov khoom noj uas muaj vitamin B12. 

Cov zaub mov uas cov laus yuav xav tau

Thaum koj laus lawm, koj xav tau qee yam khoom noj ntxiv:

Potassium: Kev pheej hmoo ntawm cov mob xws li ntshav siab, pob zeb hauv lub raum, osteoporosis, kab mob plawv, uas tshwm sim hauv cov neeg laus, txo qis nrog kev noj zaub mov txaus.

Omega 3 fatty acids: Omega 3 fatty acids txo cov kab mob plawv xws li ntshav siab thiab triglycerides. Yog li ntawd, cov neeg laus yuav tsum xyuam xim rau kev noj cov zaub mov no.

Magnesium: Hmoov tsis zoo, cov neeg laus yog vim kev siv tshuaj tsis zoo thiab muaj hnub nyoog hloov pauv hauv plab hnyuv. tshuaj nplaum pheej hmoo ntawm kev tsis muaj peev xwm.

Hlau: hlau tsis muaj peev xwm Nws tshwm sim hauv cov neeg laus. Qhov no tuaj yeem ua rau mob ntshav qab zib.

Kev haus dej yog qhov tseem ceeb tshaj thaum koj loj tuaj

• Nws yog ib qho tseem ceeb kom haus dej txhua lub hnub nyoog, vim tias lub cev tsis tu ncua dej los ntawm hws thiab tso zis. 
• Tab sis kev laus ua rau tib neeg ua rau lub cev qhuav dej.
• Peb lub cev hnov ​​qab nqhis dej los ntawm receptors nyob rau hauv lub hlwb thiab thoob plaws hauv lub cev. 
• Raws li lawv muaj hnub nyoog, cov receptors plam lawv qhov kev hloov pauv uas ua rau nws nyuaj rau lawv nrhiav kev nqhis dej.

• Yog li ntawd, nws yog ib qho tsim nyog yuav tsum ua tib zoo mloog kom haus dej txaus txhua hnub. 

Koj xav tau zaub mov txaus

• Yam tseem ceeb cuam tshuam rau kev noj haus thaum lausLwm qhov laj thawj yog qhov txo qis qab los noj mov ntawm cov neeg laus. 
• Yog tias tsis saib xyuas, cov khoom noj tsis txaus yuav tshwm sim nrog rau kev poob phaus uas tsis tau npaj tseg. 
• Kev poob qab los ua rau muaj teeb meem kev noj qab haus huv. Nws tseem ua rau muaj kev pheej hmoo ntawm kev tuag.

Cov ntaub ntawv: 1