Noj "6 petals": zaub mov thiab zaub mov txawv rau txhua hnub

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

Txhua hnub, ntau lab tus poj niam hauv ntiaj teb sim noj ntau yam. Qee tus tsuas tsis kam noj zaub mov, noj ib lub txiv apple ib hnub, thaum lwm tus tig mus rau cov kws qhia noj zaub mov kom tau txais cov zaub mov zoo rau txhua hnub. Feem ntau cov khoom noj khoom haus no yog ib qho monotonous, tab sis ib tug Swedish dietitian tau txiav txim siab yuav ua li cas tig yuag poob mus rau hauv ib qho kev ua si zoo siab, uas yog li cas 6-petal noj yug.

Txoj Kev Noj Qab Haus Huv

Cov khoom noj uas nthuav tawm yog ua raws li lub hauv paus ntsiab lus ntawm classic mono-diets, tab sis nws muaj ntau yam uas ua rau cov khoom noj muaj txiaj ntsig zoo. Txoj kev loj hlob ntawm lub hauv paus ntsiab lus ntawm kev noj haus yog qhov tsim nyog ntawm Anna Johansson, uas tau siv lub hauv paus ntsiab lus ntawm kev puas siab puas ntsws kom muaj kev txaus siab ntawm kev poob phaus thiab txhim kho lawv cov txiaj ntsig. Tseeb tiag, nws yog qhov nthuav ntau dua los ua raws li txoj kev npaj poob phaus, uas yog tsim los ntawm cov paj zoo nkauj nrog cov nplooj ntawv rhuav tshem tom qab txhua hnub poob qhov ua tiav.

Muab cov zaub mov no 6"petals" - 6 hnub, txhua tus sawv cev rau ib qho mono- noj, kom poob phaus yuav muaj tswv yim hauv cov txheej txheem. Nws yog qhov zoo dua los kos cov phiaj xwm poob phaus tsis yog ntawm daim ntawv yooj yim, tab sis ntawm ib qho zoo nkauj tsim hauv daim ntawv paj. Txhua lub paj yuav tsum muaj cov ntaub ntawv hais txog hnub ntawm lub lim tiam thiab cov khoom tseem ceeb. Cov ntawv sau tuaj yeem ua rau cov xim sib txawv, thiab nruab nrab ntawm lub paj tuaj yeem pleev xim rau ci ntsa iab. Qhov hla ntawm txhua theem raws li txoj kev npaj no yuav zoo li ib qho kev ua si.

Cov ntsiab lus noj zaub mov

Cov khoom noj 6 petal, uas nws cov kev tshuaj xyuas thiab cov txiaj ntsig tau zoo heev, yog raws li cov hauv paus ntsiab lus no:

1. Duration - 6 hnub. Xws li lub sij hawm luv luv yog tsim nyog los ntawm kev noj ib qho khoom noj. Thaum noj zaub mov, lub cev tsis tau txais cov khoom tseem ceeb ntawm cov khoom noj khoom haus, yog li ua raws li cov ntawv qhia zaub mov ntev dua li lub sijhawm teev tseg tuaj yeem ua rau muaj kev phom sij rau kev noj qab haus huv. Cov kws kho mob tsis pom zoo kom rov noj zaub mov ntau dua ob zaug hauv ib xyoos.
2. Ib yam khoom rau ib hnub. Txij li thaum lub ntsiab lus ntawm kev noj haus kev noj haus los ntawm Anna Johansson yog kev sib cais ntawm cov khoom, tus kws kho mob pom zoo kom tsis txhob sib xyaw cov protein thiab carbohydrates, txij li lawv tsis ua tiav assimilation los ntawm lub cev tau sau tseg. Cov kws kho mob muaj kev sib koom siab hauv lawv txoj kev xav tias cov khoom sib txawv ntawm cov khoom sib txawv tsis yog digested los ntawm lub cev. Thiab qhov ntau dhau uas nyob dhau sijhawm tau hloov mus rau cov ntaub so ntswg adipose. Kev noj cov khoom sib cais pab kom lawv nqus tau zoo, nrog rau kom tsis txhob muaj cov rog hauv lub cev.
3. poob txog 800 grams tauj ib hnub. Ntawm cov khoom noj no, koj tuaj yeem poob txog 500 mus rau 800 grams tauj ib hnub, thiab tshem tawm4.8kg.
4. Kev noj zaub mov tsawg tsawg. Cov khoom uas tau xaiv tuaj yeem noj hauv qhov txwv tsis pub muaj nyob hauv lub rooj. Rau cov protein - 500 grams, rau cov khoom cog - 1500 grams, rau cereals - 300 grams.
5. Tsis muaj tshuaj ntxiv. Kev noj haus "6 petals" qhia tias zaub mov tuaj yeem s alted, seasoned nrog tsis ntse txuj lom. Tab sis, ua raws li cov hauv paus ntsiab lus ntawm cov khoom noj khoom haus zoo li no, koj tsis tuaj yeem ntxiv qab zib rau kev noj haus. Nyob rau hnub protein, kua zaub thiab kua zaub los ntawm cov khoom tseem ceeb tau tso cai.
6. Ua kua ntim tsis txwv. Qhov tsawg kawg nkaus uas yuav tsum tau ntim ntawm cov kua yog ob litres ntawm cov dej huv. Tsis tas li ntawd, koj tuaj yeem suav cov tshuaj yej ntsuab hauv koj cov zaub mov. Kev haus dej huv ntawm pluas mov yog txoj cai noj zaub mov tseem ceeb heev.
7. Kawm ua ntu zus. Koj yuav tsum tau siv cov khoom raws nraim raws li cov lus qhia los ntawm Swedish khoom noj khoom haus. Tom qab tag nrho, nws muaj lub hauv paus ntsiab lus ntawm alternating carbohydrates thiab proteins, vim qhov poob phaus tshwm sim.

Menu rau txhua hnub

Kev noj haus yooj yim heev ua raws, ua tsaug rau cov ntawv qhia zaub mov tuaj yeem yooj yim thiab nrawm nrawm los ntawm cov khoom tseem ceeb, uas yuav tsum tau muab faib ua 5 qhov sib npaug. Tab sis tib lub sijhawm, nws yog ib qho tseem ceeb heev uas yuav tsum ua raws li lub tswv yim uas tus kws sau ntawv tau hais.

Hnub thib ib ntses

Kev noj haus "6 petals", uas nws cov zaub mov tsis muaj ntau yam, pib rau hnub ntses. Nyob rau hnub no, nws raug tso cai noj 500 grams ntawm cov khoom tiav. Txhua hom ntses yuav ua, suav nrog cod, hake, mackerel, nees mackerel, pollock thiab lwm yam. Tsis muaj rogntses, nrog rau txoj kev ntawm nws txoj kev npaj.

Menu rau txhua hnub ntawm kev noj haus "6 petals" yuav suav nrog cov zaub mov txawv hauv qab no:

1. Ntses hauv ob chav boiler. Peeled ntses fillet (xws li ntses yuav ua, piv txwv li, chum salmon, hake los yog salmon) yuav tsum tau ntsev, thiab ces npog lub fillet nrog tshuaj ntsuab thiab ua noj nyob rau hauv ib tug ob chav boiler.
2. Ov-qib ntses. Ntses ntses fillet yuav tsum tau coated nrog ib tug sib tov ntawm tshuaj ntsuab thiab qej, thiab ces nws yuav tsum tau qhwv nyob rau hauv ntawv ci thiab ci nyob rau hauv qhov cub.
3. Nqaij ntses. Fillet ntawm cov ntses uas tsis muaj rog yuav tsum tau boiled, thiab ces tws nyob rau hauv ib tug blender, ntsev thiab ntxiv zaub ntsuab, uas yuav tsum xub muab finely tws.

Nws yog txwv tsis pub siv cov roj zaub. Txawm li cas los xij, ib qho me me ntawm ntsev thiab txuj lom tau tso cai.

Protein Day yog tsim los ua kom lub cev muaj protein ntau uas zom tau yooj yim, nrog rau cov roj ntsha tsis muaj roj (lawv muaj nplua nuj nyob hauv ntses nqaij ntawm qee yam muaj txiaj ntsig), ua rau lub cev ua antioxidants. Nws tau raug pov thawj tias cov calories uas muaj nyob hauv cov ntses yog qhov tseem ceeb rau lub cev thiab lawv qhov kev noj tsis ua rau qhov hnyav nce.

Hnub ob - zaub

Hnub no, koj tuaj yeem noj tau txog li 1.5 kilograms zaub. Nws raug nquahu kom siv cov zaub raws caij nyoog. Nyob rau hauv lub caij ntuj sov, cabbage, zucchini, tswb peppers, txiv lws suav thiab cucumbers yog haum. Thiab nyob rau lub caij ntuj no thiab lub caij nplooj zeeg nws yog qhov zoo dua los muab kev nyiam rau zaub qhwv, beets thiab carrots. Frozen zaub kuj tuaj yeem siv nrog 6 lub paj noj zaub mov. Cov kua zaub thiab kua zaub tso cai.

Nws tsis yog qhov zais cia tias zaub muaj pectins, fiber ntau, ntau yam kab thiab cov vitamins. Tab sis feem ntau cov khoom yog khaws cia tsuas yog tshiab, uas yog vim li cas nws thiaj li pom zoo kom noj feem ntau ntawm cov zaub mov tso cai yam tsis muaj kev kho cua sov. Tab sis yog tias koj tseem yuav tau noj zaub, ces nws yog qhov zoo dua los siv lub qhov cub lossis ob chav boiler rau qhov no. Txawm hais tias muaj cov ntsiab lus siab ntawm carbohydrates hauv zaub, muaj pes tsawg calories nkag mus rau hauv lub cev rau tag nrho hnub. Tsis tas li ntawd, zaub yog lub tsev khaws khoom ntawm cov vitamins thiab minerals uas lub cev tsuas xav tau.

Menu yuav suav nrog cov zaub mov no:

1. Steamed zaub. Txiv lws suav, cabbage, carrots, peppers, dos, eggplants yog zoo tagnrho rau cov zaub mov. Xa cov tws dos mus rau lub lauj kaub preheated, sai li sai tau thaum nws browns me ntsis, koj yuav tsum tau ntxiv cov grated carrots thiab simmer cov zaub. Thaum lub sij hawm no, chop cov zaub thiab ntxiv rau lub lauj kaub. Ncuav me ntsis dej, ntsev thiab simmer kom txog thaum kev sib tw.
2. zaub zaub. Xa 500 grams ntawm tws txiv lws suav rau hauv ib lub tob frying lauj kaub, ntsev, ntxiv qej. Tom qab 10 feeb, ncuav lub txiv lws suav nrog dej thiab simmer kom txog thaum kev sib tw. Tom ntej no, koj yuav tsum tua nrog tej zaub ntsuab (piv txwv li, basil) stewed txiv lws suav nyob rau hauv ib tug blender. Pab garnished nrog basil.
3. Boiled broccoli. Boil lub cabbage nyob rau hauv dej, ntxiv me ntsis ntsev. Lub caij lub tais tiav nrog kua txiv qaub, Provence tshuaj ntsuab thiab tshuaj ntsuab (nws yog qhov zoo dua rau chop lawv ua ntej).

Cov neeg uas poob phaus nco ntsoov qhov yooj yim ntawm kev noj zaub mov zoo li "6 petals" noj, cov zaub mov rau hnub nroguas yog ib qho yooj yim rau kev sau, raws li lub hauv paus ntsiab lus ntawm kev noj haus. Nyob rau hnub zaub, koj tuaj yeem ua zaub zaub xam lav siv cov khoom xyaw ua ke thiab hnav cov zaub xam lav nrog ib diav ntawm txiv roj roj. Yog xav tau, cov zaub xam lav tuaj yeem s alted.

Hnub Peb - qaib

Hnub no, koj tuaj yeem noj 500 grams ntawm nqaij qaib tsis muaj tawv nqaij. Cov nqaij qaib dawb yog qhov zoo tagnrho. Nws raug nquahu kom ci hauv qhov cub, lossis tsuas yog boil nws. Tom ntej no, koj yuav tsum muab faib ua 5 koob tshuaj thiab noj txhua hnub.

Nyob rau theem no ntawm "6 petals" noj, cov zaub mov rau txhua hnub yuav muaj cov tais diav nram qab no:

1. Nqaij qaib cutlets siav hauv ob chav boiler. Sib tov finely tws nqaij qaib mis nrog qe, tws tshuaj ntsuab, ntsev thiab daim ntawv cutlets. Chav ua noj.
2. Nqaij qaib fillet ci hauv qhov cub. Grate lub fillet nrog ntsev, sprinkle nrog tshuaj ntsuab, qhwv nyob rau hauv ntawv ci thiab xa mus rau ib tug preheated qhov cub. Garnish lub tais tiav nrog tshuaj ntsuab thiab pab kub.
3. Yaj Stew Chicken with gravy. Quav lub diced nqaij qaib fillet rau hauv ib lub lauj kaub tob frying, ntsev thiab ntxiv zaub ntsuab. Simmer npog rau ob peb feeb. Pab nrog gravy uas tau tsim thaum ua noj.

Nqaij qaib muaj protein ntau, tab sis calories tsawg. Qhov kev xav ntawm kev tshaib kev nqhis ib hnub yuav tsis hnov, vim hais tias cov proteins muaj cov khoom noj khoom haus zoo.

Hnub Plaub - cereal

Noj "6 petals", menu onHnub plaub uas muaj 100 g ntawm tag nrho cov qhob cij thiab 200 g ntawm cereals (qhov hnyav yog qhia rau hom qhuav porridge), qhia txog kev xaiv ntawm tej cereal raws li cov khoom tseem ceeb. Tab sis nws yog qhov zoo dua los xaiv cov nplej ntxhib uas tsis tau tev los ntawm cov txiv hmab txiv ntoo, xws li:

• "Hercules";
• brown rice;
• barley grits.

Cov khoom noj "6 petals", tshuaj xyuas uas ua pov thawj rau nws cov txiaj ntsig, hnub no yuav suav nrog cov tais diav hauv qab no:

1. Kub-ci buckwheat cutlets. Nyob rau hauv s alted dej, boil 100 grams ntawm buckwheat, uas ces yuav tsum tau chopped ua ke nrog tshuaj ntsuab nyob rau hauv ib tug blender. Los ntawm qhov tshwm sim, koj yuav tsum tau ua cov cutlets, uas yog ci rau 20 feeb nyob rau hauv ib lub qhov cub preheated.
2. Oatmeal ncuav qab zib. Sib tov 1 khob mis nyuj (nws yog qhov zoo dua los xaiv cov rog tsawg) thiab 150 grams oatmeal. Rau qhov sib tov no ntxiv quenched dej qab zib thiab vanilla (ib qho me me kom tsis txhob lwj lub ncuav qab zib). Sai li qhov sib tov swells, koj yuav tsum tsim cov ncuav qab zib thiab tso rau ntawm daim ntawv ci. Pre-ntev daim ntawv ci nrog ntawv ci los yog ntawv ci.
3. Muesli. Ncuav dej npau npau tshaj 150 g ntawm oatmeal thiab cia nws brew rau 15 feeb. Koj tuaj yeem ntxiv prunes lossis walnuts rau saj.

Oat lossis nplej bran tuaj yeem siv los ua ib qho zoo tagnrho ntxiv rau kev noj zaub mov, uas tuaj yeem siv los hloov cov khob cij thiab dej. Nws yog ib qho nyuaj rau exaggerate cov txiaj ntsig ntawm cov khoom lag luam cereal, vim nws ua tsaug rau lawv lub cev tau txais ntau yam khoom muaj txiaj ntsig. Coarse sib tsoo muaj feem ntaufiber ntau. Kev noj zaub mov "6 petals", cov zaub mov uas yooj yim heev, suav nrog porridge hauv dej txias thaum hmo ntuj. Nov yog qhov koj tuaj yeem txuag tau tag nrho cov txiaj ntsig kab kawm. Cereals yog cov carbohydrates nyuaj uas siv sijhawm ntev los zom, tab sis tib lub sijhawm tsim kom muaj kev txaus siab.

Ib txhais tes ntawm txiv ntseej kuj tso cai ua ntxiv rau porridge. 1 khob kvass kuj tso cai.

Hnub Tsib - tsev cheese

Nyob rau theem no ntawm "6 petals" noj, cov ntawv qhia zaub mov qhia 500 grams ntawm tsev cheese. Nws yog qhov zoo dua los muab kev nyiam rau tsev cheese, roj cov ntsiab lus uas tsis pub tshaj 20%. Tsis tas li ntawd, nws raug tso cai kom suav nrog 300 ml ntawm cov rog tsawg kefir, mis nyuj lossis yogurt hauv kev noj haus ntawm curd hnub. Lawv tuaj yeem noj tau ntawm lawv tus kheej thiab hnav khaub ncaws rau tsev cheese.

Nws tsis pom zoo kom hloov tsev cheese nrog qee yam khoom. Tab sis yog tias nws tseem yuav tsum tau ua, ces tsuas yog cov khoom lag luam zoo sib xws tau tso cai. Yog li, koj tuaj yeem siv ricotta lossis cheese.

tsev cheese yog tus cwj pwm los ntawm cov protein ntau thiab cov khoom tsim nyog rau lub cev (piv txwv li, calcium yog qhov tseem ceeb rau lub cev pob txha).

Cov zaub mov hnub no yuav suav nrog cov tais diav hauv qab no:

• Multicooker casserole. Sib tov 1 pob (200 grams) tsev cheese, 1 tbsp. l. semolina, 1 qe, 5 tbsp. l. yogurt, raisins, cinnamon thiab vanilla. Muab qhov sib xyaw ua ke rau hauv lub cooker qeeb thiab ua noj raws li cov lus qhia rau lub cuab yeej.
• Khoom qab zib los ntawm tsev cheese. Yeej kom txog thaum foamy nyob rau hauv ib tug blendertsev cheese, 0.5 khob ntawm instant kas fes thiab ib tug sweetener. Npaj khoom qab zib rau txias.
• Cheesecakes ci hauv qhov cub. Nyob rau hauv ib lub tais, sib tov 1 pob ntawm tsev cheese, 1 tbsp. l. semolina thiab qe. Los ntawm qhov sib xyaw ua ke, tsim cheesecakes, uas yuav tsum tau dipped nyob rau hauv ib tug sib tov ntawm semolina thiab cinnamon, thiab ces muab tso rau lawv nyob rau hauv ib daim ntawv ci npog nrog ci ntawv thiab xa mus rau lub qhov cub.

Cov neeg uas xaiv cov khoom noj khoom haus xws li 6 petal noj, cov lus tawm tswv yim ntawm cov txiaj ntsig ntawm hnub thib tsib yuav txaus siab tiag tiag. Qhov no yog qhov uas poob qhov hnyav tiag tiag tshwm sim.

Hnub Rau - fruity

Hnub kawg ntawm "6 petals" noj zaub mov tuaj yeem suav tias yog kev ua koob tsheej tiag tiag ntawm lub plab, kwv yees cov zaub mov uas suav nrog ntau hom txiv hmab txiv ntoo. Txiv tsawb thiab txiv hmab txiv ntoo yuav tsum raug cais tawm ntawm kev noj haus. Qhov siab tshaj plaws ntawm cov txiv hmab txiv ntoo yuav tsum tsis pub tshaj 1.5 kg. Qhov no suav nrog cov txiv hmab txiv ntoo tshiab thiab cov txiv hmab txiv ntoo uas tsis muaj qab zib.

Kev noj txiv hmab txiv ntoo tuaj yeem sib txawv nrog cov zaub mov hauv qab no:

1. Raspberry tshiab. Sib tov raspberries nyob rau hauv ib tug blender. Ncuav lub resulting sib tov rau hauv ib khob thiab sprinkle nrog me ntsis hmoov qab zib rau kho kom zoo nkauj.
2. Txiv hmab txiv ntoo smoothie. Sib tov mango nrog pineapple pieces nyob rau hauv ib tug blender. Kho kom zoo nkauj qhov sib tov tiav nrog mint nplooj.
3. Fruit salad. Koj tuaj yeem siv cov txiv hmab txiv ntoo uas koj nyiam rau cov zaub xam lav no. Piv txwv li, nws tuaj yeem yog cov txiv nkhaus taw, txiv apple, txiv kab ntxwv, kiwi thiab melon. Lub caij nrog kua txiv qaub thiab zib mu (ib nrab ib teaspoon yog txaus).

Txiv hmab txiv ntoo yog qhov tseem ceeb ntawm cov carbohydrates yooj yim, tab sis lawv cov ntsiab lus calorie tsawg, yog li koj tuaj yeem lav qhov kev ua haujlwm ntawm kev poob phaus.

Zoo ntawm kev noj haus

Qhov ntau tshaj plaws ntawm lub voj voog tso cai los ntawm kws noj zaub mov yog 4, txhua qhov yuav suav nrog 6 hnub. Txhua tus xaiv yuav muaj pes tsawg lub voj voog ua. Nws yog ib qho tsim nyog yuav tsum xyuam xim rau lub xeev ntawm koj txoj kev noj qab haus huv, nrog rau kev noj qab haus huv. Tau kawg, tus naj npawb ntawm lub voj voog kuj nyob ntawm tus lej ntawm phaus ntxiv uas koj yuav tsum tau tshem tawm. Yog tias koj ua raws li txhua txoj cai ntawm "6 petals" noj, cov duab "ua ntej" thiab "tom qab" yuav txaus siab rau cov neeg uas poob phaus.

Cov kws kho mob pom zoo kom noj ib hnub so rau lub cev ntawm rau hnub mus. Nyob rau ib hnub zoo li no, koj tuaj yeem noj zaub mov zoo tib yam, tsis suav nrog cov qhob cij thiab khoom qab zib. Kom tau txais txiaj ntsig zoo tshaj plaws, nws yog qhov zoo tshaj los ua raws li cov cai tawm.

Txawm hais tias qhov kev noj zaub mov hu ua "6 petals" thiab tom qab cov lus qhia tias nws tsuas yog 6 hnub xwb, cov kws ua zaub mov pom zoo kom hloov kho rau hnub 7 ntawm kev noj haus. Qhov no tsis yog kev noj zaub mov kom tiav, muaj kev txwv tsawg dua rau hnub no, tab sis nws tsim nyog qhia nws kom lub cev tau siv maj mam rov qab los noj zaub mov zoo.

Txoj cai tseem ceeb ntawm hnub no yog tsis pub dhau lub cev nrog zaub mov hnyav. Ib qho yooj yim tawm ntawm kev noj zaub mov yuav muab cov khoom uas muaj nyob rau hauv cov ntawv qhia zaub mov hauv 6 hnub dhau los.

Thaum ua raws li kev kawm ntawm Swedish qhov hnyav poobhu ua 6 Petal noj zaub mov, cov txiaj ntsig yuav tshwm sim sai sai. Tab sis thaum kawg koj tuaj yeem kho lawv tsuas yog ntawm qhov kev poob phaus yuav ua raws li cov cai rau kev tawm ntawm kev noj haus.

Koj tuaj yeem sau koj cov zaub mov nrog lwm cov khoom noj rau hnub tom ntej, tab sis feem ntau nws tsim nyog ua raws li kev noj zaub mov tsawg. Yog tias kev poob phaus tseem tsis lees paub lawv tus kheej tsis noj qab haus huv, khoom noj tsis zoo (qab zib, rog thiab kib), ces muaj peev xwm poob ob peb phaus ntxiv.

Contraindications rau kev noj haus

Zoo li txhua yam khoom noj uas txwv tsis pub siv qee yam khoom noj, 6-petal noj zaub mov muaj contraindications:

• kab mob siab (xws li mob ntev);
• kab mob plab;
• kab mob plawv;
• mob ntshav qab zib mellitus;
• cev xeeb tub thiab pub niam mis.

Cov khoom noj uas nthuav tawm yog tsim nyog rau yuav luag txhua tus, vim nws tsis cuam tshuam rau kev tshaib plab thiab tsis ntev. Tab sis thaum kawg, tsuas yog koj tus kws kho mob tuaj yeem txiav txim siab qhov txaus ntshai ntawm kev noj zaub mov rau koj lub cev raws li qhov tshwm sim ntawm koj tus mob. Yog tias koj ua raws li txhua txoj cai, kev poob phaus tshwm sim sai heev, yog li nws zoo dua mus ntsib kws kho mob ua ntej pib noj zaub mov zoo li no.

Kev tshuaj xyuas ntawm cov neeg poob phaus

Cov neeg noj zaub mov tsis txaus ntseeg hais tias Swedish noj zaub mov kom poob phaus yog qhov ua tau zoo, vim tias nws yog raws li lub hauv paus ntsiab lus ntawm kev noj zaub mov cais. Cov neeg uas twb tau poob phaus ntawm 6 lub paj noj zaub mov (cov ntawv qhia zaub mov rau txhua theem tau nthuav tawm saum toj no),hais tias cov lus qhia hauv qab no yuav tsum ua raws li cov txiaj ntsig siab tshaj plaws:

• noj ntau tab sis me me;
• khaws dej hauv siab los ntawm haus tsawg kawg 7 khob dej huv ib hnub;
• tsis txhob tsis quav ntsej kev tawm dag zog;
• pib cov txheej txheem ntawm kev poob phaus tsuas yog tias koj noj qab haus huv tag nrho, vim lub cev tsis muaj zog yuav nyuaj rau kev lees txais kev txwv;
• xav tau cov khoom tshiab;
• txo qis cov txuj lom thiab ntsev, raws li lawv khaws cov kua hauv lub cev;
• txiav cawv.

Tab sis nws yog ib qho tseem ceeb heev kom nkag siab tias tsis muaj kev noj haus muaj tej yam yees siv, yog li nws yuav siv sij hawm ntau los tswj qhov tshwm sim tom qab. Tias yog vim li cas cov kws kho mob pom zoo kom noj zaub mov txhua lub sijhawm, tab sis ib txwm ua raws li kev noj zaub mov kom raug.