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Kev hnyav nce yog hom ib txwm muaj thaum cev xeeb tub. Qhov hnyav tau thaum cev xeeb tub txuas nrog koj qhov kev ntsuas ua ntej cev nqaij daim tawv lub cev (BMI). BMI yog ntsuas ntawm lub cev rog raws li qhov siab thiab qhov hnyav. Kev nce phaus cov ntshav hauv lub cev xeeb tub yog qhov tseem ceeb rau kev noj qab haus huv ntev ntev rau koj thiab koj tus menyuam.
Cev Xeeb Tub Lub Cev hnyav yog dab tsi?
Tus poj niam lub cev hloov pauv thaum cev xeeb tub kom paub meej tias nws tus menyuam hauv plab tau txais zaub mov txaus rau txoj kev loj hlob ntawm tus menyuam. Cov poj niam feem ntau yog nce phaus ntau ntxiv hauv ob hlis kawg ntawm kev xeeb tub dua li thawj ob peb hlis. Raws li kev tshawb nrhiav kev tshawb fawb luam tawm hauv Asmeskas Phau Ntawv Xov Xwm Kev Qeb Mob thiab Kev Mob Hlwb, kev hnyav cev xeeb tub muaj cov menyuam yaus, kua dej amniotic, tso ntshav, ntshav, kua mis, ua kom lub tsev menyuam thiab cov rog ntxiv. [1] Cov. Cov rog ntxiv tau khaws cia ua lub zog uas xav tau thaum lub sijhawm yug thiab pub mis.
Raws li cov lus qhia pom zoo los ntawm Lub Tsev Kawm Ntawv Tshuaj Tebchaws (IOM), cov poj niam uas muaj kev hnyav ua ntej cev xeeb tub nrog BMI ntawm nruab nrab ntawm 18.5 thiab 24.9 nce ntawm 11.5 thiab 16 kg hnyav thaum cev xeeb tub [ob] Cov. Txawm li cas los xij, feem ntau ntawm cov poj niam nce tshaj qhov kev pom zoo ntawm lub cev thaum lub sijhawm cev xeeb tub thiab qhov no ua rau tus menyuam yug dhau los, uas tuaj yeem ua rau kev yug menyuam thiab kev rog thaum menyuam yaus thiab nws tseem ua rau muaj kev pheej hmoo ntawm kev rog dhau ntawm leej niam [3] Cov.
yooj yim los npaj khoom noj txom ncauj
Tuav rau qhov kev xeeb menyuam hauv lub cev tom qab koj cev xeeb tub tuaj yeem ua rau muaj kev pheej hmoo ntau ntxiv ntawm cov teeb meem kev noj qab haus huv xws li mob plawv, ntshav qab zib thiab rog dhau [ob] Cov.
Yog li, nws yog ib qho tseem ceeb kom poob ceeb thawj tom qab cev xeeb tub kom txo qis kev pheej hmoo ntawm cov teeb meem kev noj qab haus huv no. Peb tau sau tseg qee cov lus qhia zoo rau kom poob ceeb thawj menyuam yaus tom qab cev xeeb tub.
1. Kev pub niam mis
Qee qhov kev tshawb fawb qhia tias kev pub mis niam tuaj yeem pab txo qhov kev rog tom qab yug menyuam tas. Kev tshawb fawb 2019 qhia tias kev pub mis niam tuaj yeem pab kom yuag tom qab cev xeeb tub. Txawm li cas los xij, thaum thawj peb lub hlis ntawm kev pub mis niam rau kev hloov pauv hauv koj lub cev hnyav tej zaum yuav pom tsis tau vim tias muaj calorie ntau ntxiv thiab ua rau lub cev tsawg dua thaum lub sijhawm pub mis [4] Cov.
Ib qho ntxiv, kev pub niam mis rau koj tus menyuam yog ib qho tseem ceeb rau lub sijhawm thawj rau lub hlis lossis ntev dua li kev pub mis niam pub zaubmov rau lub cev, txhawb kev tiv thaiv kabmob thiab txo qis kev pheej hmoo ntawm cov kabmob ntawm cov menyuam mos. [5] Cov.
2. Haus dej kom ntau
Ua kom koj lub cev hydrated tom qab cev xeeb tub yog qhov tseem ceeb raws li nws tau pom tias nce mis ntxiv [6] Cov. Tsis tas li, ntau txoj kev tshawb fawb tau taw qhia tias cov niam yuav tsum nce lawv cov dej ntau ntxiv thaum lub sijhawm thiab tom qab cev xeeb tub [7] [8] Cov.
Raws li txoj cai dav dav, cov kev tshawb fawb pom tau tias kev haus dej ntau ntau ua rau lub siab puv ntoob, uas tuaj yeem pab hauv kev poob phaus [9] Cov. Txawm li cas los xij, kev tshawb fawb tsis muaj tseeb txog kev haus dej thiab tom qab lub cev poob phaus.
3. pw kom txaus
Kev pw tsis txaus yuav ua rau koj lub cev tsis zoo. Ib qho kev tshuaj ntsuam xyuas pom tias tsis muaj kev pw tsaug zog tuaj yeem nce ntxiv tom qab cev xeeb tub [10] Cov.
4. Noj zaub mov zoo
Noj zaub mov zoo ua ke nrog kev tawm dag zog lub luag haujlwm ua lub luag haujlwm tseem ceeb hauv kev yug menyuam tom qab yug me nyuam. Noj zaub mov zoo thiab zaub mov zoo xws li txiv hmab txiv ntoo, zaub, nplej, khoom noj muaj protein thiab mis nyuj yuav ua rau koj lub cev muaj cov as-ham uas tsim nyog thiab tseem yuav pab kom yuag. [kaum ib] [12] Cov.
5. Tsis txhob ua zaub mov noj
Cov zaub mov tiav muaj cov khoom uas tsis zoo rau cov rog, ntsev, piam thaj thiab calories uas cuam tshuam rau koj kev noj qab haus huv thiab tseem ua rau koj qhov hnyav nce. Yog li, nws raug nquahu kom txo qis cov khoom noj ua kua thiab cov dej qab zib thiab nce qhov kev noj zaub mov uas muaj cov zaub mov tshiab thiab khoom noj muaj txiaj ntsig zoo xws li txiv hmab txiv ntoo, zaub, cov nplej ntau, rog rog thiab legumes. [13] Cov.
6. Zam tseg cov zaub mov muaj piam thaj ntau
Cov zaub mov uas muaj ntxiv qab zib yog cov dej qab zib, kua txiv, kua, ncuav thiab ncuav pastries. Cov zaub mov no tau pom tias nce phaus vim lawv muaj calories ntau. Cov kev tshawb fawb pom tau hais tias kom tiv thaiv qhov hnyav tom qab cev xeeb tub, zam kom tsis txhob muaj cov zaub mov muaj suab thaj xws li dej qab zib, dej qab zib thiab khoom qab zib [14 ].
7. Noj khoom txom ncauj zoo
Kev tshaib kev nqhis tuaj yeem tuaj thaum twg los tau thiab tsis tau txhais tau tias koj tau ncav lub npov lossis khaub noom. Cov zaub mov no muaj calories ntau thiab ntxiv qab zib uas yuav pab ntxiv rau qhov hnyav ntxiv. Txhawm rau kom cov menyuam poob phaus tom qab cev xeeb tub, ncav tawm cov khoom noj txom ncauj kom zoo rau koj txoj kev tshaib plab, uas suav nrog cov txiv ntoo sib xyaw, txiv hmab txiv ntoo tshiab, zaub nrog hummus, Greek yogurt nrog granola ua hauv tsev. [kaum tsib] Cov.
8. Tsis ua raws kev noj haus
Tom qab yug koj tus menyuam tas, koj lub cev xav tau zaub mov zoo rau koj los ua lub zog thiab pab koj kom rov zoo li qub. Ua raws li cov zaub mov twg yuav txwv koj tsis noj qee yam zaub mov uas yog qhov zoo los ntawm cov khoom noj muaj txiaj ntsig. Noj cov khoom noj uas tshiab thiab noj qab nyob zoo vim lawv muaj nplua nuj nyob hauv fiber, protein thiab lwm yam khoom noj muaj txiaj ntsig uas yuav pab koj poob phaus [16] Cov.
9. xyaum mloog kev xav noj
Zoo siab noj yog qhov kev paub ntawm cov khoom noj hauv lub sijhawm thaum koj tab tom noj koj pluas mov. Nws pab kom koj txaus siab rau koj cov zaub mov los ntawm kev tso cai rau koj kom paub txhua yam thiab saj ntawm cov zaub mov. Kev zom zaub mov maj mam qhia koj kom txo tau kev rog thiab pab kev tswj yuag [17] Cov.
10. Kev Tawm Tsam
Kev tawm dag zog lub cev yog qhov tseem ceeb tom qab cev xeeb tub vim nws txo qis kev pheej hmoo ntawm kev rog thiab kev pab hauv kev poob phaus. Ntau cov kev tshawb fawb tau qhia txog kev sib raug zoo ntawm kev tawm dag zog lub cev thiab tom qab yug me nyuam [18] [19] Cov.
Txawm li cas los xij, nco ntsoov tias koj tsis txhob ua qhov kev tawm dag zog lub cev. Sim ua cov kev tawm dag zog yooj yim xws li taug kev, caij tsheb kauj vab lossis dhia.
tshuaj yej tsob ntoo muaj txiaj ntsig rau daim tawv nqaij
Nco tseg: Nug koj tus kws kho mob seb koj yuav ua tau cov kev tawm dag zog zoo li cas.
11. Xyuas qhov ntau thiab tsawg
Taug qab saib koj qhov ntau thiab tsawg yog qhov tseem ceeb thaum nws poob ceeb thawj vim tias nws pab koj paub tias koj noj ntau npaum li cas thiab yog tias koj ntsib teeb meem dab tsi hauv koj daim phiaj noj mov. Koj tuaj yeem soj ntsuam cov khoom noj tau los ntawm koj los ntawm kev tswj hwm lub chaw khaws khoom noj.
12. Zam kev haus dej haus cawv
Kev haus cawv tau txuas rau qhov hnyav thiab lub cev rog. Cov kev tshawb fawb pom tau tias kev haus cawv ua rau cov qhov hnyav nce tom qab yug menyuam tag [nees nkaum] Cov. Ntxiv mus, CDC hais kom cov niam-txiv uas pub mis niam kom tsis txhob haus cawv vim tias nws tuaj yeem cuam tshuam kev loj hlob thiab kev loj hlob ntawm cov menyuam mos [nees nkaum-ib] Cov.
13. Tsis txhob muaj kev ntxhov siab
Kev ntxhov siab thiab kev nyuaj siab yog ib txwm muaj nyob hauv lub sijhawm tom qab yug menyuam. Ntau cov kev tshawb fawb pom tau tias kev ntxhov siab thiab kev ntxhov siab nce ntxiv ntawm kev pheej hmoo ua tom qab yug me nyuam. Yuav kom lub cev poob ceeb thawj zoo, txheeb xyuas dab tsi ua rau koj ntxhov siab thiab nrhiav txoj hauv kev los daws nws. Yog tias koj tab tom nrhiav teeb meem los daws nws, tsis txhob ntshai tias cia li ncav cuag kev pab [22] [2. 3] Cov.
14. Teeb koj lub hom phiaj ncaj
Yog tias koj tau txiav txim siab kom poob phaus tom qab cev xeeb tub, ua raws li lub hom phiaj tiag tiag uas yuav pab koj kom ua tiav cov txiaj ntsig zoo. Ua lub luag haujlwm noj zaub mov kom zoo thiab ua kom lub cev ua haujlwm zoo vim tias nws yuav pab koj kom lub cev poob phaus.
cov ntxhais hluas hauv movies
Lub sijhawm zoo li cas kom yuag tom qab xeeb menyuam?
Koj lub cev xav tau sijhawm los kho thiab rov qab los ntawm kev yug menyuam. Yog tias koj pib poob phaus sai sai tom qab koj yug menyuam, koj lub cev yuav siv sijhawm ntev dua kom rov zoo dua. Yog koj pub mis niam, tos kom txog thaum koj tus menyuam muaj ob hlis, thiab kev tso kua mis tawm kom zoo li qub.
Raws li Tebchaws Asmeskas Cov Chaw Sau Ntawv Tshuaj, koj yuav tsum npaj rov qab rau koj qhov hnyav li 6 mus rau 12 hlis tom qab yug menyuam.
Cov FAQ
Q. Ntev npaum li cas nws yuav siv sijhawm ntev los poob cov menyuam qhov nyhav tom qab yug menyuam tas?
TO. Cov poj niam feem ntau poob ib nrab ntawm lawv tus menyuam qhov hnyav los ntawm 6 lub lis piam tom qab yug me nyuam thiab ua kom qhov hnyav tawm ntawm ob peb lub hlis tom ntej.
Q. Noj dab tsi uas zoo tshaj plaws tom qab cev xeeb tub?
TO. Cov khoom noj muaj txiaj ntsig zoo ntawm cov zaub mov muaj txiaj ntsig zoo xws li tsis muaj protein, ntses, txiv hmab txiv ntoo, zaub, cov nplej, legumes thiab mis nyuj yog qhov zoo tshaj plaws tom qab cev xeeb tub.
Q. Ntev npaum li cas nws yuav siv sij hawm tus poj niam lub cev thiaj li rov zoo los ntawm cev xeeb tub?
TO. Rov zoo li qub los ntawm cev xeeb tub tuaj yeem siv qee lub sijhawm. Coob tus poj niam rov zoo los li ntawm rau rau yim lub lis piam, thaum lwm tus yuav siv sijhawm ntev dua li qhov no.
