Ntiaj Teb Cov Ntshav Nqa Hnub: Yam Khoom Noj Yuav Tau Noj & Zam Txim Ua Ntej Ua Ntshav

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Kev Saib Xyuas Ntiaj Teb Cov Ntshav Ntiaj Teb raug pom zoo txhua xyoo nyob rau 14 Lub Rau Hli. Nws lub hom phiaj yog txhawm rau txhawm rau paub txog qhov xav tau los pab txhawb cov ntshav kom ntseeg tau tias txhua tus neeg thiab cov zej zog tau txais kev nkag siab thiab tau txais txiaj ntsig los ntawm cov ntshav thiab cov ntshav. Qhov kev tshwm sim tseem ua haujlwm ua tsaug rau cov neeg tuaj yeem dawb, tsis them nyiaj rau lawv cov ntshav cawm neeg txoj sia thiab txhawb cov neeg pub nyiaj tshiab.

Lub Ntiaj Teb Cov Ntshav Pab Txhawb Nqa Hnub 2019 ntsiab lus yog 'Kev ntshav nyab rau txhua tus'.

castor roj rau cov plaub hau regrowth xyuas

Kev pub ntshav muaj ntau cov txiaj ntsig zoo rau kev noj qab haus huv, tab sis nws tuaj yeem ua rau muaj qee qhov kev mob tshwm sim zoo li lub cev tsis muaj zog thiab qaug zog. Kev noj thiab haus cov khoom noj kom raug ua ntej thiab tom qab ua kom ntshav txaus tuaj yeem txo qhov kev phom sij.

Dab Tsi Cov Khoom Noj Yuav Tsum Noj Ua Ntej Ua Ntshav

Cov zaub mov muaj hlau ntau ^[1]

Khoom noj khoom haus muaj ob hom hlau, heme thiab non-heme hlau. Cov qub tau pom hauv cov nqaij thiab ntses thiab cov hlau no nkag tau yooj yim los ntawm lub cev. Koj nqus ib ncig ntawm 30 per cim ntawm heme hlau koj haus.

Non-heme iron muaj nyob hauv cov khoom noj cog xws li zaub, txiv hmab txiv ntoo, thiab txiv ntoo. Koj lub cev nqus txog 2 txog 10 rau ib xees ntawm qhov tsis muaj hlau uas koj haus.

Ua ntej tso ntshav, txiav txim siab ua kom koj cov khoom noj muaj hlau ntau ntxiv vim nws yuav pab txhawb cov khw muag khoom noj hauv koj lub cev thiab txo koj cov ntshav tsis muaj ntshav txaus.

Qee qhov khoom noj uas koj tuaj yeem muaj yog cov khoom noj muaj hlau thiab khaub thuas txias (saum nws nrog raisins rau qhov ntxiv ntawm cov hlau), qe, nqaij, ntses thiab qwj ntses, zaub thiab txiv hmab txiv ntoo pab hauv kev ua kom muaj hlau.

yuav khaws cov qe qe li cas

Haus dej kom ntau

Ib nrab ntawm koj cov ntshav yog ua los ntawm cov dej yog li, nws yog qhov yuav tsum tau nyob kom hydrated ua ntej pub ntshav ^[ob] Cov. Thaum koj pub ntshav siab, koj cov ntshav siab tuaj yeem poob qis heev, ua rau kiv taub hau. Lub koom haum American Red Cross pom zoo xav haus tsawg kawg 2 khob dej ua ntej yuav tua ntshav.

Muaj cov kua txiv tshiab rau hauv tsev lossis dej ntshiab. Hla cov tshuaj yej thiab kas fes vim nws tuaj yeem cuam tshuam nrog kev nqus ntawm hlau.

Cov khoom noj muaj roj tsawg

Ua ntej muab ntshav, muaj zaub mov zoo rau lub cev thiab muaj roj tsawg thaum noj cov zaub mov muaj roj ntau tuaj yeem cuam tshuam cov txheej txheem kuaj ntshav, vim tias cov rog hauv cov ntshav ntau dhau yuav ua rau nws tsis tuaj yeem kuaj ntshav tau rau tus mob.

Koj tuaj yeem muaj & fc12 lub khob ua rau lub mis tsis muaj roj nrog lub tais uas muaj qhov kub lossis zaub mov txias. Muaj ib lub txiv ntoo nrog cov kua mis nyeem uas tsis muaj roj ntau lossis ib qho ncuav ntawm cov khob cij muaj nrog kua ciab lossis zib ntab kuj tseem yog cov khoom noj uas muaj roj zoo rau kev noj tshais.

Vitamin C-nplua nuj zaub mov

Vitamin C yog ib qho tseem ceeb vitamin uas pab nyob rau hauv kev nqus zoo dua ntawm cov hlau tsis muaj hlau (cog ntoo ua hlau) ^[3] Cov. Muaj cov zaub mov muaj vitamin C ntau ua ntej yuav pub ntshav yog ib lub tswv yim zoo vim tias nws yuav pab koj lub cev nqus tau cov hlau ntau.

Haus ob khob kua txiv kab ntxwv yuav ua rau cov vitamin C ntau ntxiv hauv koj lub cev. Lwm cov txiv hmab txiv ntoo zoo li kiwis, berries, melon, txiv kab ntxwv qaub, thiab txiv puv luj kuj yog qhov zoo ntawm cov vitamin C.

Dab Tsi Cov Khoom Noj Yuav Tsum Tsis Pub Ua Ntej Ua Ntshav Khoom

Cov khoom noj muaj rog

Raws li tau tham txog ua ntej lawm, cov khoom noj muaj roj xws li ice cream, donuts lossis kib kib mas yuav tsum tau zam vim tias lawv cuam tshuam cov txheej txheem kuaj ntshav rau cov kab mob sib kis.

txiv maj phaub mis nyuj rau cov plaub hau loj hlob

Cov khoom noj uas thaiv kev nqus hlau

Qee yam zaub mov thiab dej haus xws li kas fes, tshuaj yej, chocolate, thiab cov zaub mov muaj calcium ntau yuav ua rau lub cev muaj peev xwm nqus cov hlau ^[4] Cov.

Cawv

Cov dej cawv ua rau lub cev qhuav dej. Yog li, zam kev haus cawv 24 teev ua ntej tso ntshav.

Tshuaj aspirin

Raws li American Cancer Society, yog tias koj ua haujlwm pub ntshav ntshav, koj lub cev yuav tsum tsis txhob noj tshuaj aspirin tsawg kawg 36 teev ua ntej yuav tso ntshav. Vim tias cov tshuaj aspirin ua rau cov ntshav platelets tsis tshua muaj txiaj ntsig rau tus neeg txais ntshav.

Yam Khoom Noj Yuav Ua Cas Tom Qab Pub Ntshav Ntshav

Cov khoom noj muaj tshuaj folate

Folate, tseem hu ua folic acid, vitamin B9, lossis folacin yuav tsum los ntawm lub cev tsim cov ntshav liab tshiab. Qhov no yog pab hauv kev hloov cov ntshav ploj thaum lub sijhawm pub ntshav ^[5] Cov. Cov zaub mov uas muaj folate yog taum qhuav, nplooj siab, asparagus, thiab zaub ntsuab pom zoo li kale thiab zaub ntsuab. Cov kua txiv kab ntxwv kuj yog qhov zoo ntawm folate.

cov roj plaub hau zoo tshaj plaws rau cov plaub hau ntev

Vitamin B6-nplua nuj zaub mov

Tom qab koj pub ntshav, cov zaub mov muaj vitamin B6 ntau yog lub cev xav tau los tsim cov ntshav muaj zog thiab lawv pab lub cev rhuav cov protein, vim tias cov protein muaj ntau yam khoom noj uas koj xav tau tom qab tso ntshav ^[5] Cov. Ib co ntawm cov vitamins B6 cov zaub mov uas koj tuaj yeem noj yog qos yaj ywm, qe, zaub ntsuab, noob, txiv tsawb, nqaij liab, thiab ntses.

Cov zaub mov muaj hlau ntau

Hlau yog lwm yam tseem ceeb ntxhia tsim los ntawm lub cev los ua kom hemoglobin. Tom qab tua ntshav, noj cov zaub mov uas muaj cov txiaj ntsig zoo ntawm cov hlau.

Dej Haus

Haus ib khob 4 khob ntxiv rau 24 teev ntxiv rau haus dej rov qab.

Cov Lus Qhia Txog Kev Pub Rau Ntshav Raws Li WHO

• Tus neeg cov ntshav yuav tsum yog 18 txog 65 xyoos thiab yuav tsum hnyav li 50 kg.

• Koj pub tsis tau yog hais tias koj mob khaub thuas, mob khaub thuas, mob khaub thuas, lossis lwm yam mob.

• Yog tias koj nyuam qhuav ua tattoo los yog tho lub cev, koj tsis tsim nyog pub ntshav rau 6 lub hlis.

• Koj kuj tsis tuaj yeem tso ntshav tau yog tias koj tau mus ntsib kws kho hniav tsis ntev dhau los.

• Yog tias koj tsis tau muaj cov ntshav hemoglobin tsawg kawg, koj yuav tsum tsis txhob pab nyiaj.

• Cov poj niam cev xeeb tub thiab pub niam mis, tus neeg mob AIDS, tus mob ntshav qab zib hom 1 thiab cov neeg mob ntshav tsis tuaj ntshav pub ntshav tau.

Ntiaj Teb Cov Ntshav Lag Luam Rau Hnub 2019: Qhia Txog Kev Noj Qab Haus Huv Los Ntawm Ntshav Ntshav

1. [1]Skikne, B., Lynch, S., Borek, D., & Ua noj, J. (1984). Hlau thiab ntshav pub dawb.Kev mob ntshav hauv hematology, 13 (1), 271-287.
2. [ob]Deepika, C., Murugesan, M., & Shastry, S. (2018). Cov txiaj ntsig ntawm kev pub tshuaj pub ua ntej pub haus dej ntawm qhov hloov pauv ntawm qhov txawv txav mus rau hauv cov ntshav sab hauv cov ntshav hauv lub cev pub dawb.Txwv thiab Apheresis Science, 57 (1), 54-57.
3. [3]Hallberg, L., Brune, M., & Rossander, L. (1989). Lub luag haujlwm ntawm cov vitamin C hauv kev nqus hlau .Tej xov xwm thoob ntiaj teb kev tshawb fawb txog vitamin thiab zaub mov noj haus. Tshuaj Ntxiv = Cov Ntawv Tshawb Xyuas Thoob Ntiaj Teb Kev Tshawb Xyuas Vitamin thiab Khoom Noj Khoom Haus. Ntxiv Ntxiv, 30, 103-108.
4. [4]Hallberg, L., & Rossander, L. (1982). Cov nyhuv ntawm cov dej qab zib sib txawv ntawm kev nqus ntawm cov-heme hlau los ntawm cov zaub mov sib xyaw.Human khoom noj khoom haus. Kev siv cov khoom noj khoom haus, 36 (2), 116-123.
5. [5]Kalus, U., Pruss, A., Wodarra, J., Kiesewetter, H., Salama, A., & Radtke, H. (2008). Cawv ntawm ntshav pub dawb nyob rau theem ntawm cov dej ‐ soluble vitamins.Txoj kev kho mob tshuaj, 18 (6), 360-365.

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