Cov khoom noj uas tsis muaj calorie ntau tshaj: daim ntawv teev npe

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Ntau tus poj niam thiab txiv neej nyob hauv ntiaj teb npau suav poob phaus. Raws li txoj cai, txhawm rau txhawm rau txhawm rau txhawm rau muaj txiaj ntsig ntau ntawm cov phaus ntxiv, nws yog ib qho tsim nyog los ua ke cov kev ntsuas sib txawv. Feem ntau xws li ib tug complex yog ua ke ntawm hnyav loads thiab khoom noj khoom haus kom zoo.

Lub tswvyim ntawm "kev noj haus kom zoo" txhais li cas? Ua ntej ntawm tag nrho cov, nws yog lub xub ntiag nyob rau hauv lub tais ntawm tag nrho cov Cheebtsam uas yog tsim nyog los tswj lub cev ua hauj lwm ntawm lub cev. Tsis tas li ntawd, cov no yuav tsum yog cov khoom noj uas muaj calorie tsawg.

Kev noj zaub mov zoo li cas thiaj li yuav txo tau qhov hnyav? Xav txog cov npe ntawm cov khoom uas muaj calorie tsawg rau kev poob phaus.

Lub tswv yim dav dav ntawm cov ntsiab lus caloric ntawm cov khoom noj

Raws li kev xyaum qhia, tsis yog txhua yam khoom uas muaj cov calories tsawg hauv lawv cov qauv pab kom poob phaus ntxiv. Yuav txiav txim siab li casnoj txoj cai rau koj tus kheej? Txhawm rau ua qhov no, ua ntej ntawm tag nrho cov, koj yuav tsum paub qee cov cai hais txog kev noj zaub mov muaj txiaj ntsig.

Nws tsis muaj qhov zais cia tias cov khoom noj uas tsis muaj calorie tsawg tsis tuaj yeem suav nrog cov rog dhau. Yog tias koj ua qhov kev suav yooj yim tshaj plaws, koj tuaj yeem pom tias muaj li 9 calories ib gram ntawm cov khoom no, uas yog ntau heev. Tib yam mus rau cawv tawv. Yog li ntawd, yog tias koj xav kom poob phaus, nws raug nquahu kom tso tseg tag nrho.

Yog tias peb tham txog carbohydrates thiab cov protein, ces hauv cov ntsiab lus no muaj calories tsawg - txog ob gram ntawm cov khoom. Hauv kev xyaum, nws yooj yim pom tias cov txiv hmab txiv ntoo thiab zaub feem ntau pom nyob rau hauv cov npe ntawm cov khoom uas muaj cov khoom noj uas muaj calorie tsawg tshaj plaws. Lawv muaj cov fiber ntau ntau, uas, thaum siv kom raug, pab tshem tawm tag nrho cov co toxins thiab co toxins los ntawm txoj hnyuv, pab kom poob phaus. Thaum cov khoom no nkag mus rau hauv lub cev, cov qib roj cholesterol hauv cov ntshav yog qhov ruaj khov, thiab kev zom zaub mov kuj zoo dua.

Thaum tham txog qhov piv ntawm cov roj cov ntsiab lus ntawm ib yam khoom thiab cov calorie ntau ntau hauv nws, ib tus yuav tsum tsis txhob yuam kev, paub tseeb tias qhov tsis muaj rog nyob rau hauv cov khoom muaj nyob rau hauv nws ib txwm tshwm sim txhais tau hais tias tus cov khoom noj qab haus huv thiab muaj calorie tsawg. Tsis tas li ntawd xwb. Ib qho piv txwv tseem ceeb ntawm qhov no yog skimmed mis nyuj, uas, nyob rau hauv cov nqe lus ntawm calories ib 100 ml, tsis ntau inferior rau cov khoom uas muaj cov roj ntau tshaj.

Ua tsis zoo kuj yog qhov kev xav ntawm tib neeg tias thaum cov zaub mov muaj rog raug cais tawm ntawm kev noj zaub movlub cev yuav nyias nyias thiab haum, thiab lub cev yuav noj qab nyob zoo. Yog, nyob rau hauv cov ntaub ntawv no, koj muaj peev xwm saib tau ib tug tseem ceeb txo nyob rau hauv lub cev hnyav, tab sis nyob rau hauv tsis muaj cov rog nyob rau hauv lub cev, raws li txoj cai, muaj ib tug loj malfunction nyob rau hauv lub plab hnyuv ib ntsuj av, plaub hau pib poob tawm, rau tes ua nkig. thiab qee qhov teeb meem tau pom.

Cov zaub mov twg suav tias yog calorie tsawg? Cov uas muaj tsawg dua 100 calories ib 100 grams. Dab tsi yog nyob rau hauv daim ntawv teev cov khoom noj uas muaj calorie ntau ntau? Xav txog feem ntau ntawm lawv los ntawm qeb.

khoom noj

Raws li koj paub, nws nyuaj heev rau kev ua neej tsis muaj nqaij. Cov lus tshaj tawm no yog tsim, yog tias tsuas yog vim nws cov qauv muaj ntau cov khoom tsim nyog los tswj lub cev ua haujlwm ntawm lub cev. Cov zaub mov twg muaj calorie tsawg nyob hauv daim ntawv teev cov nqaij?

Thaum xaiv cov nqaij hauv khw, yuav tsum tau them nyiaj rau lub siab thiab lub raum ntawm txhua yam: nyuj, nqaij npuas lossis nqaij qaib. Cov offal no zoo heev rau kev noj zaub mov. Tsis tas li ntawd, nrog lawv cov kev pab, koj tuaj yeem txhim kho koj cov khoom noj txhua hnub zoo, ua kom lub cev muaj cov vitamins thiab minerals tsim nyog rau kev loj hlob ntawm lub cev.

Los ntawm cov nqaij ntshiab, nqaij nyug, nqaij luav thiab nqaij qaib raug lees paub tias yog hom kev noj haus. Lawv muaj calories tsawg thiab muaj protein ntau, uas yog vim li cas ntau tus neeg ncaws pob siv lawv los tsim cov nqaij leeg txhua hnub nyoog.

Cov npe khoom noj uas tsis muaj calorie suav nrog ntau tus neeg nyob hauv hiav txwv thiab dej. ua li casCov kev tshawb fawb tshawb fawb pom tau tias muaj pes tsawg leeg ntawm cov khoom noj no muaj ntau ntawm cov zaub mov tsis tshua muaj thiab cov vitamins, nrog rau iodine. Feem ntau nws tuaj yeem pom hauv cov neeg nyob hauv hiav txwv.

Los ntawm cov ntses hiav txwv, cov tsiaj uas muaj calorie ntau tshaj yog: flounder, cod, xiav whiting, navaga, smelt, grenadier thiab pollock. Yog tias peb tham txog cov ntses uas nyob hauv dej tshiab, ces dej perch thiab pike perch yog qhov tshwj xeeb tshaj yog rau kev poob phaus. Tsis tas li ntawd, koj yuav tsum tau them sai sai rau burbot, crucian carp thiab carp - thaum siav, cov ntses no qab heev.

Ib qho me me ntawm calories muaj nyob rau hauv crayfish, boiled crabs, thiab boiled mussels. Oysters thiab cws kuj suav hais tias yog cov khoom noj uas muaj calorie tsawg.

Seaweed kuj muaj txiaj ntsig zoo rau tib neeg lub cev, uas yog muag ntawm tus nqi pheej yig ntawm lub khw muag khoom. Nws raug nquahu kom siv nws tsis yog rau kev poob phaus xwb, tab sis kuj kom tswj tau qib ib txwm muaj iodine hauv lub cev.

Ntaus

Nws tsis yog qhov txawv rau cov neeg uas xav kom poob phaus kom noj cov khoom noj muaj roj tsawg. Qhov no puas yog qhov kev txiav txim siab tiag tiag? Ib feem, yog. Txawm li cas los xij, nws yuav tsum to taub tias qee cov khoom noj mis nyuj skimmed muaj cov ntsiab lus calorie tib yam li hauv lawv lub xeev ib txwm.

Tus naj npawb ntawm cov khoom lag luam uas tsis muaj calorie ntau los ntawm cov neeg siv khoom noj siv mis muaj xws li cov mis nyuj khov, kefir thiab yogurt ntawm lub hauv paus chiv keeb (homemade sourdough). Ntxiv rau, txhawm rau txo qisnyob rau hauv koj cov khoom noj txhua hnub, cov calorie ntau ntau, nws raug nquahu kom noj fermented ci mis nyuj, cov tsev cheese thiab cov kua mis acidophilus (uas muaj cov ntsiab lus siab ntawm cov kab mob zoo). Ib qho khoom noj khoom haus me me kuj yog tus yam ntxwv ntawm tofu cheese thiab whey, nyem tawm thaum npaj tsev cheese.

zaub thiab txiv hmab txiv ntoo

Muaj kev xav tias txhua yam zaub yog cov khoom noj uas muaj calorie tsawg rau kev poob phaus. Thiab nws yeej muaj tseeb. Raws li kev tshawb fawb los ntawm cov kws tshawb fawb hauv kev noj zaub mov qhia, txhua yam zaub muaj tsawg kawg nkaus calorie cov ntsiab lus thiab qib siab fiber ntau, uas muaj txiaj ntsig zoo rau kev ua haujlwm ntawm cov hnyuv thiab lub cev tag nrho. Raws li txoj cai, 100 grams ntawm cov zaub feem ntau tsis muaj ntau tshaj 40 calories, uas yog qhov qhia tau zoo rau cov neeg uas xav poob ob peb phaus ntxiv. Ntawm cov khoom noj uas muaj calorie ntau tshaj hauv pawg no, qej sawv tawm - nws cov khoom noj muaj txiaj ntsig yog 106 kcal ib 100 grams ntawm cov khoom.

Broccoli thiab celery sawv ntawm cov zaub noj qab nyob zoo. Lawv tsis tsuas muaj cov khoom noj muaj txiaj ntsig tsawg, tab sis kuj tseem ua rau kom poob phaus. Txhawm rau zom lawv tag nrho, lub cev xav tau ntau lub zog ntau dua li nws tau txais los ntawm lawv.

Raws li cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo, qhov xwm txheej nrog cov khoom lag luam no zoo ib yam nrog zaub. Rose hips thiab hnub tau lees paub tias yog cov calorie ntau tshaj ntawm lawv, uas muaj yuav luag 300 kcal ib 100 grams ntawm txiv hmab txiv ntoo qhuav. Tag nrho lwm yam tuaj yeem muaj kev nyab xeeb noj los ntawm cov neeg uasua raws li kev noj zaub mov kom poob phaus. Txawm li cas los xij, peb yuav tsum nco ntsoov tias lawv yuav tsum tsis txhob raug tsim txom ntau ntau.

Ntawm cov txiv hmab txiv ntoo, tshwj xeeb yuav tsum tau them rau avocados. Cov khoom no muaj cov hlab ntsha loj heev hauv nws cov muaj pes tsawg leeg, txawm li cas los xij, cov calories uas muaj nyob hauv nws ua rau nws yooj yim kom tshem tau cov phaus ntxiv. Cov khoom zoo li no yog siv los ua zaub mov, raws li txoj cai, los ntawm cov neeg uas ua raws li cov zaub mov uas tsis muaj carbohydrate.

Nws yuav tsum nkag siab tias txhua yam khoom uas muaj nyob rau hauv pawg no, tshiab thiab nyoos, yog cov khoom xyaw uas muaj calorie ntau ntau. Txawm li cas los xij, daim duab no poob qis hauv qhov xwm txheej ntawm lawv cov kev kho cua sov, piv txwv li, ua noj. Ntawm cov khoom xws li barley, oatmeal, mov, semolina porridge, nrog rau cov nplej zom, uas yog ua los ntawm cov hmoov nplej wholemeal, tau lees paub tias muaj calorie tsawg. Raws li rau buckwheat, nws, nthuav tawm nyob rau hauv daim ntawv ntawm porridge, yog heev-calorie: 100 grams ntawm cov khoom muaj 153 kcal. Txawm li cas los xij, rau cov neeg uas xav kom tsis txhob poob rog, tab sis tig mus rau hauv cov leeg zoo nkauj, nws yog qhov zoo tagnrho, tab sis tsuas yog ua noj nrog dej xwb.

Raws li legumes, boiled lentils thiab taum tau lees paub tias yog cov calories tsawg tshaj plaws.

Qhov tseeb, pawg no tsis muaj cov khoom lag luam uas muaj cov calories tsawg. Txawm li cas los xij, hauv kev xyaum, tsis muaj kev noj zaub mov ua tiav yam tsis muaj lawv siv. Txwv tsis pub, qee lub sijhawm tom qab pib ua rawsKev noj zaub mov uas tsis muaj roj muaj nyob hauv cov roj thiab cov txiv ntoo yuav ua rau tawv nqaij qhuav. Cov hlab ntsha thiab daim siab yuav ua rau tsis zoo, thiab lub paj hlwb yuav nyuaj rau kev nyuaj siab thiab lwm yam kev cuam tshuam. Cov kws tshaj lij kev noj zaub mov pom zoo kom noj tsawg kawg 25 ml roj ib hnub nrog rau cov khoom uas tsis muaj calorie ntau tshaj plaws rau kev poob phaus.

Raws li kev suav cov calories, koj yuav tsum nkag siab tias 100 grams ntawm cov roj sunflower ib txwm muaj 900 kcal. Txawm li cas los xij, cov txheej txheem ntawm kev suav lej yooj yim tuaj yeem txiav txim siab qhov tsis muaj kev puas tsuaj los ntawm kev siv nws. Los ntawm kev noj ib teaspoon ntawm xws li ib tug ib hnub twg (piv txwv li, rau nyias hnav khaub ncaws), cov khoom hnyav uas tsuas yog 5 grams, koj muaj peev xwm ntxiv dag zog rau koj lub cev nrog tsuas yog 45 kcal thiab ib tug zoo npaum li cas ntawm cov zaub roj, uas muaj txiaj ntsig zoo rau kev noj qab haus huv. tsos thiab kev noj qab haus huv tag nrho.

Raws li cov txiv ntoo, lawv feem ntau tuaj yeem hloov pauv pluas tshais thib ob, uas yuav tsum tau suav nrog hauv cov khoom noj zoo. Noj tsuas yog ib qho puv tes ntawm almonds, walnuts, los yog txiv laum huab xeeb, ob zaug ntau npaum li cov noob paj noob hlis, los yog tsib macadamia ceev yog txaus los ua kom koj lub zog txaus.

Sweets

Muaj kev xav tias thaum lub sijhawm noj zaub mov nruj txwv tsis pub noj cov khoom qab zib. Qhov tseeb, koj tuaj yeem noj lawv, tab sis tsis yog tag nrho. Cov zaub mov uas muaj calorie tsawg rau tshuaj yej yog dab tsi?

Thaum xaiv cov calories tsawg, tab sis cov khoom qab zib, koj yuav tsum tau them sai sai rau cov qhob noom xim kasfes, zib ntab, thiab txiv hmab txiv ntoo qhuav. Tsuas yogTsis tas li ntawd, ntawm cov txee ntawm cov khw muag khoom koj tuaj yeem pom ntau hom marshmallows thiab marmalade - cov khoom no kuj tuaj yeem noj los ntawm cov neeg uas xav kom poob phaus. Lawv muaj calorie ntau ntau. Txawm li cas los xij, cov npe no me me, yog li nrog kev siv cov khoom xyaw nquag, lawv tau dhuav sai sai. Lawv noj dab tsi hauv qhov no?

Thaum koj yuav tsum tig koj lub tswv yim, koj tuaj yeem pib ua jelly hauv tsev. Raws li txoj cai, nws cov ntsiab lus calorie tsis ntau tshaj 55 kcal ib 100 grams. Txhawm rau xaiv lub hauv paus zoo rau cov khoom qab zib zoo li no hauv lub khw, koj yuav tsum ua tib zoo tshuaj xyuas cov ntim hauv qhov chaw uas qhia txog cov khoom noj muaj txiaj ntsig. Koj tseem tuaj yeem yuav cov khoom qab zib npaj txhij - tom qab ntawd koj yuav tsum tau kawm txog ntu uas qhia txog qhov muaj pes tsawg leeg ntawm cov khoom. Nws yog qhov zoo dua yog tias nws tsis muaj ntau qhov tsw, dyes, thiab tsw enhancers. Tsis tas li ntawd, qhov kev xaiv zoo tshaj plaws yog jelly ua los ntawm agar-agar, thiab tsis yog gelatin, vim hais tias cov khoom no yog ntuj thickener.

Cov khoom qab zib qab zib dab tsi tseem tuaj yeem pom hauv khw? Thaum tab tom nrhiav rau cov, koj yuav tsum tau them sai sai rau kev noj haus jams thiab tuav. Tsis tas li ntawd, marshmallows, qhuav txiv hmab txiv ntoo qab zib thiab khov yogurt yuav pab tau. Nutritionists tsis pom zoo kom tig koj cov xim rau ncuav qab zib, vim lawv feem ntau yog ua los ntawm cov khoom xyaw uas muaj calorie ntau ntau. Ntau tus neeg tsis ntseeg tias oatmeal, biscuit thiab shortbread ncuav qab zib yog kev noj haus, tab sis qhov tseebQhov tseeb, qhov no yog qhov deb ntawm cov ntaub ntawv: cov khoom noj muaj txiaj ntsig ntawm cov khoom no yog tsawg kawg 380-400 kcal ib 100 grams.

khoom noj khoom haus

Dab tsi yog cov khoom noj uas muaj calorie ntau tshaj plaws uas pom zoo kom suav nrog hauv cov zaub mov noj? Thaum xaiv cov, nws yuav tsum nco ntsoov tias nws yuav tsum tsis yog tsuas yog muaj lub zog qis xwb, tab sis kuj tseem muaj cov fiber ntau, cov zaub mov thiab cov vitamins.

Koj yuav tsum suav nrog yogurt, radish, nceb (champignons), boiled mov, txiv lws suav, dib thiab zaub qhwv hauv koj cov zaub mov poob. Nws yog cov khoom no uas tau muab los ntawm cov kws kho mob noj zaub mov rau kev siv yuav tsum tau siv thaum ua raws li kev noj haus. Qhov no yog vim lub fact tias lawv cov qauv muaj ib tug ntau npaum li cas ntawm fiber, uas los ntawm nws qhov kev txiav txim yuav pab kom qeeb lub nqus ntawm cov rog nyob rau hauv lub cev. Ua tsaug rau qhov no, cov txheej txheem ntawm kev hloov pauv mus rau lub zog zoo tshwm sim kom raug, sebaceous deposits tsis tsim, yog li tus neeg pib poob phaus dhau sijhawm.

Thaum sau koj cov ntawv qhia zaub mov rau txhua hnub, koj yuav tsum nkag siab tias qhov tsawg kawg nkaus calorie txhua hnub yuav tsum sib txawv ntawm 1000-1400. Yog tias koj tsis ua raws li txoj cai no, ntau cov txheej txheem tshwm sim hauv tib neeg lub cev raug ua txhaum, thiab cov metabolism qeeb. Cov metabolism tsis zoo ua rau kev nqus cov as-ham tsis zoo. Hauv kev noj zaub mov kom zoo, cov protein yuav tsum muaj tam sim no uas yuav ua kom cov leeg nqaij. Tsuas yog nyob rau hauv rooj plaub no yuav cov txheej txheem rog hlawv.

Sample diet menu

Yuav ua li cas cov zaub mov uas tsis muaj calorie kuv noj thaum tswj kev noj zaub mov? Ua ntej ntawm tag nrho cov, koj yuav tsum xyuam xim rau qhov tseeb hais tias cov zaub mov noj yuav tsum tau muab rau muaj tsib pluas noj ib hnub twg. Nws yuav tsum muaj ob pluas tshais (thawj thiab thib ob), noj su, tav su tshuaj yej thiab noj hmo.

Txij thaum sawv ntxov rau thawj pluas tshais, koj tuaj yeem haus ib khob ntawm cov kua txiv hmab txiv ntoo nrog cov kua txiv hmab txiv ntoo qhuav. Noj tshais thib ob tuaj yeem noj thaum 9-10 teev sawv ntxov. Thaum lub sijhawm no, koj tuaj yeem haus ib khob tshuaj yej tsis muaj suab thaj (zoo tagnrho - tshuaj ntsuab), nrog rau noj ob peb qhaub cij dub thiab cov nqaij nyoos. Rau tag nrho cov no, nws raug pom zoo kom ntxiv zaub, piv txwv li, ob peb txiv lws suav. Kev xaiv noj tshais zoo kuj yog oatmeal nrog cov txiv hmab txiv ntoo los yog zib ntab.

Raws li noj su, nws yuav tsum sib npaug tshwj xeeb. Ib qho khoom noj txom ncauj zoo tshaj plaws yog noj borscht (los yog lwm cov kua zaub uas tsis muaj calorie), ib daim ntawm cov ntses boiled, ib lub qe mos, ob peb boiled qos tubers, thiab ib lub teeb zaub nyias nrog zaub roj.

Thaum tav su khoom noj txom ncauj, nco ntsoov noj cov zaub mov uas muaj calorie tsawg. Ib qho piv txwv zoo ntawm cov khoom noj txom ncauj nyob ib ncig ntawm 3-4 teev tsaus ntuj yog ib lub phaj txiv hmab txiv ntoo (kwv yees li 150-200 grams), nrog rau ib qho me me ntawm biscuit.

Noj hmo rau ib tus neeg ntawm kev noj zaub mov uas suav nrog cov khoom noj uas muaj calorie tsawg los ntawm cov npe saum toj no yuav tsum muaj ib khob ntawm kefir tsis muaj rog,raws li ib tug teaspoon ntawm qab zib jam. Ua ke nrog tag nrho cov no, koj yuav tsum tau noj ib co tsawg-calorie muffin. Noj hmo yuav tsum nyob ib ncig ntawm 6-7 teev tsaus ntuj.

Cia peb saib ob peb yam zaub mov txawv uas tuaj yeem npaj rau tib neeg noj. Tag nrho cov ntawm lawv yuav muaj cov khoom noj uas tsis muaj calories.

zaub xam lav

Daim ntawv qhia kev poob phaus zoo no yuav rov hais dua rau txhua tus neeg uas xav tshem tawm ob peb phaus ntxiv. Qhov loj ntxiv ntawm cov zaub xam lav no yog tias nws muaj cov khoom lag luam uas tuaj yeem pom tau yooj yim txhua lub sijhawm ntawm lub xyoo.

Txhawm rau npaj xws li zaub xam lav, koj yuav tsum tau boil peb beets kom txog thaum kev sib tw, tib tus nqi ntawm carrots, ces txias lawv thiab txiav rau hauv cubes. Tom qab ntawd, 4 tablespoons ntawm cov kaus poom ntsuab peas, ib nrab ntawm tws dos, thiab peb pickled cucumbers tws rau hauv cubes yuav tsum tau ntxiv rau zaub. Xws li ib tug zaub xam lav yuav tsum tau seasoned nrog ib diav ntawm cov roj, uas mustard los yog linseed yog zoo tagnrho. Tom qab nplawm, lub tais tuaj yeem noj.

ci eggplant

Txhawm rau npaj cov zaub mov zoo li no, koj yuav tsum noj 450 g ntawm eggplant, ntxuav lawv, txiav rau hauv rings, maj mam ntsev thiab tawm rau ib pliag ntawm lub rooj. Yog li lawv yuav plam lawv txoj kev iab thiab ua kom qab heev thaum siav.

Lub sijhawm no, koj tuaj yeem npaj lwm cov khoom xyaw. RauKev npaj ntawm xws li ib lub tais yuav xav tau 250-300 g ntawm nceb txiav mus rau hauv lub voj voog thiab tib tus nqi ntawm txiv lws suav.

Nyob rau hauv ib lub tais nyias, koj yuav tsum tau npaj cov kua ntses ntsim rau ib lub tais. Ua li no, sib tov peb crushed qej cloves thiab ib khob tsis tiav ntawm qaub cream.

Thaum cov noob qes pw li ib nrab teev, lawv yuav tsum tau muab yaug nrog dej txias, qhuav me ntsis nrog daim ntaub so ntswg, thiab tom qab ntawd muab tso rau ntawm daim ntawv ci uas npog nrog ntawv ci los yog daim ntawv parchment. Npaj txiv lws suav thiab nceb rau saum. Cov ntsiab lus yuav tsum tau muab sib npaug nrog qej-qos qaub cream sauce thiab sprinkle txhua yam zoo nrog ib tug me me ntawm grated cheese. Tom qab ntawd, lub tais yuav tsum raug xa mus rau qhov cub, rhuab mus rau 180 degrees, rau ib nrab ib teev. Qhov tshwm sim yog zoo heev ci eggplant, uas mus zoo nrog ntau cov tais diav.