txheem
- Berry kev noj haus yuav tsum muaj
- Berry cov zaub mov noj
- Kev Noj Ntau Yam Piv Txwv ntawm XNUMX-Hnub Cov Hnub Ua Rau Berry Kev Noj Kev Haus
- 4 hnub strawberry Berry noj haus
- Ib qho piv txwv ntawm cov khoom noj ntawm cov roj lim txhua lub lim piam
- Ib qho piv txwv ntawm cov zaub mov strawberry noj rau 4 hnub
- Ib qho piv txwv ntawm cov zaub mov raspberry rau 3 hnub
- Contraindications Berry kev noj haus
- Cov txiaj ntsig ntawm cov txiv hmab txiv ntoo noj
- Kev tsis zoo ntawm cov txiv hmab txiv ntoo noj
- Rov ntsuas cov txiv hmab txiv ntoo ua noj
Poob ceeb thawj nce txog 5 kg hauv 7 hnub.
Qhov nruab nrab txhua hnub muaj calorie ntau ntau yog 620 Kcal.
Berry kev noj haus yog ua raws li qhov ua kom yuag poob kev kho mob. Cov txiv ntoo muaj ntau lub ntsiab lus tseem ceeb uas pab peb tsis tsuas yog ua kom poob phaus, tab sis kuj txhim kho peb txoj kev noj qab haus huv.
Berry kev noj haus yuav tsum muaj
Yog tias koj xav kom rov ua kom zoo dua tshiab lossis tshem tawm tom qab lub rooj noj mov uas muaj ntau yam, nws yuav pab tau peb hnub berry ua qhia kev noj haus, cia koj poob ob peb kilograms daig rau lub cev. Ntawm cov zaub mov no, koj yuav tsum npaj plaub pluas noj txhua hnub. Nws raug pom zoo kom noj tshais nrog toasts ua los ntawm tag nrho cov nplej los yog bran qhob cij thiab ib qho berries nyob rau hauv ib tug npaum li ntawm 150 grams. Rau pluas su, koj tuaj yeem noj zaub xam lav ntawm cov zaub tsis muaj hmoov txhuv nplej siab thiab haus nrog ib khob ntawm kefir tsawg. Tab sis yog tias nws nyuaj rau koj yam tsis muaj cov khoom noj muaj protein ntau li niaj zaus, cov neeg tsim khoom noj tsis yaum koj kom thuam lub cev. Nws raug tso cai los hloov cov khoom noj su uas tau teev tseg nrog ib daim ntawm cov nqaij ntshiv los yog ntses (100 g) thiab ib qho me me ntawm cov zaub uas tsis muaj hmoov txhuv nplej siab. Koj yuav tsum muaj cov khoom noj txom ncauj yav tav su nrog 150 grams txiv hmab txiv ntoo nyias. Qhov zoo tshaj plaws rau noj hmo yog boiled nplej xim av (100-150 g) thiab berries (100 g).
Hauv txhua hom ntawm cov txiv hmab txiv ntoo noj, ntxiv rau kev haus dej kom ntau, nws raug tso cai rau haus dej tshuaj yej, tshuaj ntsuab tshuaj yej, kas fes me me (tab sis khoob).
Tsawg me ntsis ntev, kav ntev 4 hnub, yog strawberry Berry kev noj haus, tshem tawm ob lossis peb phaus ntxiv. Ntawm no koj yuav tsum noj tusyees tsib zaug ib hnub. Ntxiv nrog rau cov txiv pos nphuab, kev noj zaub mov yuav tsum suav nrog lwm cov txiv hmab txiv ntoo, txiv hmab txiv ntoo thiab zaub, cov nqaij ntshiv, mis nyuj muaj roj tsawg, cov nplej.
Yog tias koj xav kom poob txog tsib phaus, koj tuaj yeem sim koj tus kheej lub limtiam Berry kev noj haus… Nws tsis tsim nyog ua raws li cov khoom noj zoo li no ntev dua rau lub sijhawm no, vim nws muaj ob peb cov protein thiab cov rog. Thiab nrog kev noj zaub mov kom ntev, cov teeb meem nrog kev ua haujlwm ntawm lub cev yuav tshwm sim. Koj yuav tsum noj peb zaug ib hnub. Nws raug nquahu kom tsis txhob noj tom qab 19 teev tsaus ntuj. Ntxiv rau cov txiv ntoo, cov zaub mov yuav tsum suav nrog cov nqaij ntses uas muaj roj tsawg thiab lwm cov mis nyuj muaj roj tsawg, nqaij siav los yog ntses ntses, txiv hmab txiv ntoo thiab zaub tshiab, thiab zaub mov noj.
Kev noj zaub mov strawberry kuj tsim rau xya hnub, tom qab ntawd, raws li txoj cai, 3-4 phaus ntxiv tawm hauv lub cev (yog tias muaj rog tiag). Yog tias koj xav kom poob phaus me ntsis, koj tuaj yeem ua kom luv luv ntawm kev noj haus. Koj yuav tsum noj strawberry noj txhua txhua 3 teev (tag nrho, nws raug nquahu kom npaj tsib pluas noj txhua hnub) hauv cov khoom me me nrog cov khoom zoo li no:
- txiv pos nphuab (cov txiv hmab txiv ntoo pom ua ntej hauv kev noj haus);
- muaj roj nyeem tsawg kefir, tsev cheese, mis nyuj, kua mis nyeem yog ntuj;
- txiv hmab txiv ntoo (nws yog qhov zoo tshaj plaws los xaiv cov txiv av txiv ntoo lossis txiv kab ntxwv thiab lwm yam txiv kab ntxwv);
- zaub (asparagus, zaub xas lav, txiv lws suav, dib, carrots, dos ntsuab);
- Cov nqaij ntshiv (ua ntej tshem tawm cov tawv nqaij los ntawm nws);
- ntxhib hmoov nplej;
- melon;
- zaub ntsuab ntau yam;
- Cov ntses ntshiv;
- qos yaj ywm
Koj kuj tseem tuaj yeem siv me ntsis roj txiv roj (tab sis tsis txhob sov nws) thiab zib ntab ntuj.
Tag nrho cov txheej txheem berry muab rau kev tsis lees txais ntsev, nws tuaj yeem khaws cov dej hauv lub cev thiab inhibit poob.
Raspberry noj haus kav peb hnub. Nws txoj kev noj zaub mov yuav tso cai rau koj hlawv li ob kilograms ntawm cov rog rog uas tsis tsim nyog. Rau 4 pluas noj hauv ib hnub, ntxiv rau txiv pos nphuab, koj tuaj yeem noj tsev cheese muaj roj tsawg, kefir, ntses, nqaij qaib, txiv hmab txiv ntoo tsis muaj hmoov.
Kev Noj Ntau Yam Piv Txwv ntawm XNUMX-Hnub Cov Hnub Ua Rau Berry Kev Noj Kev Haus
Noj tshais: 2 tag nrho cov qhob cij toast; 150 g ntawm strawberry-Cherry platter, uas tuaj yeem ua rau lub caij nrog qaub cream ntawm cov ntsiab lus muaj roj tsawg (1-2 tsp) lossis qee cov mis nyuj haus; tshuaj yej ntsuab.
Noj su: zaub xam lav ntawm txiv lws suav, cucumbers thiab ntau yam zaub ntsuab; ib khob ntawm qis-rog kefir.
Cov khoom noj txom ncauj yav tav su: 150 g kua txiv thiab txiv kab ntxwv qaub; tshuaj ntsuab decoction.
Noj hmo: boiled mov xim av (txog 150 g); 100 g ntawm cherries.
4 hnub strawberry Berry noj haus
hnub 1
Noj tshais: 150 g ntawm txhua cov txiv hmab txiv ntoo tshiab; txiv tsawb; 200-250 ml ntawm kefir tsis muaj rog.
Khoom txom ncauj: strawberry puree (txog 150 g) thiab lub khob mis tsis muaj roj.
Noj su: nqaij qaib fillet, siav tsis ntxiv roj (txog 150 g); ib txhais tes ntawm cov roj asparagus; me kua txiv nyias nrog txiv pos nphuab; ib khob dej tshuaj yej ntsuab.
Noj su thaum tav su: 2 tbsp. l. cornflakes steamed nrog dej npau npau; ib nrab ib litre ntawm npliag npliag yogurt nrog ib daim ntawm cov txiv ntoo tsis muaj hmoov txhuv nplej siab.
Noj hmo: dib thiab lws suav zaub xam lav; qos yaj ywm hauv khaub ncaws (300 g).
hnub 2
Pluas tshais: 150 g ntawm txiv pos nphuab; crouton thiab ib khob mis nyuj nrog cov roj tsawg kawg.
Khoom txom ncauj: ib nrab ib litre ntawm cov txiv hmab txiv ntoo thiab Berry dej cawv, uas suav nrog cherries, raspberries thiab txiv kab ntxwv.
Noj su: 2 pluas mov pancakes nrog berry puree thiab 1 tsp. zib ntab los yog jam; ib khob dej tshuaj yej ntsuab.
Cov khoom noj txom ncauj tom qab: cherry buttermilk (100-150 g).
Noj hmo: 150 g txiv hmab txiv ntoo nyias; tsis muaj roj-tsawg kefir (iav).
Ua ntej yuav mus pw: koj kuj tuaj yeem haus tau ib khob dej uas tsis muaj roj nyeem muaj mis nyeem muaj roj.
hnub 3
Pluas tshais: 2 tbsp. l. muesli tsis muaj qab zib lossis oatmeal; txiv ntoo ua kua txiv (iav).
Khoom txom ncauj: strawberry puree (150 g) thiab ib khob ntawm yogurt los yog kefir.
Noj su: ib qho nqaij rhaub nqaij qaib (100 g); kua thiab ntsuab tshuaj yej.
Tav su txom ncauj: 100 g ntawm txiv kab ntxwv thiab pos nphuab puree; cov uas yog cov muaj rog yogurt (250 ml).
Noj hmo: 150 g ntawm hau los yog ci qos yaj ywm; ib qho me me ntawm cov zaub mov tsis muaj cov hmoov nplej xyaw nrog tshuaj ntsuab; tshuaj yej.
hnub 4
Pluas tshais: 2 tus pas nrig; txiv hmab txiv ntoo dej cawv (0,5 l).
Khoom txom ncauj: ib khob ntawm yogurt; pear los yog kua.
Noj su: 150 g ntawm ntses ncu; ob peb leeg; ib khob dej tshuaj yej ntsuab.
Noj su thaum tav su: 2 tbsp. l. muesli nrog txiv pos nphuab; ib khob ntawm kefir.
Noj hmo: 150 g ntawm txiv hmab txiv ntoo los yog txiv hmab txiv ntoo nyias.
Ib qho piv txwv ntawm cov khoom noj ntawm cov roj lim txhua lub lim piam
Monday
Pluas tshais: 2 tbsp. l. oatmeal lossis muesli steamed nrog dej npau npau uas tsis muaj tshuaj ntxiv.
Noj su: hau nqaij qaib lossis ntses puv ntses (100 g) nrog ib sab zaub mov ntawm cov zaub uas tsis muaj quav; ib tug puv tes ntawm tej yam berries.
Noj hmo: khob khob yog muaj roj tsawg yogurt lossis kefir.
Tuesday
Pluas tshais: 150 g ntawm tsawg-rog curd thiab ib khob ntawm Berry kua txiv.
Noj su: ib qho hlais ntawm nqaij qaib thiab zaub stew; ib txhais tes ntawm cov txiv pos nphuab lossis txiv pos.
Noj hmo: 100 g ntawm puree los ntawm tej yam berries thiab qis-rog kefir (iav).
Wednesday
Pluas tshais: hau qe (2 pcs.); ib khob ntawm freshly nyem kua txiv kua txiv.
Noj su: zaub tsis zoo ua kua zaub; 2 lub txiv ntoo roj ntses me me; ntsuab tshuaj yej nrog txiv qaub.
Noj hmo: 150 g zaub xam lav ntawm cov txiv hmab txiv ntoo uas tsis muaj hmoov nplej thiab 2 tbsp. l. oatmeal lossis muesli steamed nrog dej npau npau; yogurt ntuj (300 ml).
Thursday
Pluas tshais: 2 cov tseem mov ci; ib txhais tes ntawm cov txiv ntoo; txiv ntoo ua kua txiv (iav).
Noj su: ib lub tais ntawm cov zaub tsis muaj zaub; txiv lws suav; tsis muaj rog rog kefir lossis mis nyuj (iav).
Noj hmo: nqaij nyuj uas muaj roj tsawg (100 g) nrog ntxiv ntawm txiv pos nphuab lossis lwm yam txiv ntoo; cov kua txiv tshiab.
Friday
Pluas tshais: 150 g ntawm cov nplej siav (nyiam dua xim av); 100 g ntawm txiv hmab txiv ntoo; ntsuab tshuaj yej.
Noj su: hau ntshiv nqaij (100 g); zaub xam lav nrog zaub thiab tshuaj ntsuab.
Noj hmo: 2 tbsp. l. muaj roj muaj noob tsev cheese nrog puv tes ntawm cov txiv ntoo; ntsuab tshuaj yej nrog txiv qaub.
Saturday
Pluas tshais: ib qho me me ntawm oatmeal thiab kua txiv (iav).
Noj su: zaub stew thiab qee cov paj npleg muaj zog.
Noj hmo: muesli nrog txiv pos nphuab; tsis muaj roj-tsawg kefir (iav).
Sunday
Thaum nruab hnub, koj yuav tsum noj cov muaj roj tsawg lossis 1% kefir thiab lwm yam qab. Nws raug nquahu kom suav cov txiv hmab txiv ntoo qab zib thiab muaj ntau tshaj plaws nyob rau hauv kev noj haus hauv thawj ib nrab ntawm ib hnub, thiab ua hmo nrog kefir (haus ib khob cawv uas yog fermented mis haus).
Ib qho piv txwv ntawm cov zaub mov strawberry noj rau 4 hnub
hnub 1
Noj tshais: kua thiab kua zaub nyias, uas tuaj yeem ua rau lub caij nrog 1 tsp. zib ntab; tsis muaj rog rog kefir lossis kua mis nyeem qaub (iav).
Khoom txom ncauj: 200 g ntawm txiv pos nphuab.
Noj su: 50 g ntawm boiled nqaij qaib fillet; ob peb leeg tsawb tshiab thiab khob ib khob txiv pos nphuab.
Cov khoom txom ncauj tom qab: ob lub txiv pos nphuab thiab tag nrho loaf.
Noj hmo: zaub xam lav ntawm hau qos, dos, txiv pos nphuab thiab tsev cheese, lub caij nrog kefir.
hnub 2
Pluas tshais: ib daim ntawm toasted qhob cij, greased nrog tsawg-rog curd thiab strawberry pieces.
Khoom txom ncauj: ib khob ntawm qab mis tsawg-rog, nplawm nrog berries.
Noj su: ob peb lub pancakes ua los ntawm hmoov nplej thiab mis nyuj (tsis muaj qab zib ntxiv), cov khoom ua txaij nrog cov txiv pos nphuab.
Noj su thaum yav tav su: ib txhais tes ntawm cov pos nphuab nphoo nrog me ntsis zib ntab; ntsuab tshuaj yej.
Noj hmo: zaub qhwv dawb thiab txiv pos nphuab, maj mam nphoo nrog cov roj zaub.
hnub 3
Noj tshais: ci ci nrog txiv pos nphuab saum.
Khoom txom ncauj: 200 g ntawm txiv pos nphuab thiab khob ntawm kefir.
Noj su: zaub xam lav ntawm ib qho me me ntawm melon, tsawb, ob peb lub txiv pos nphuab.
Noj su thaum yav tsaus ntuj: ib txhais tes nphom thiab ncuav ci.
Noj hmo: vitamin zaub xam lav nrog rau cov txiv pos nphuab, zaub qhwv thiab zaub ntug hauv paus; tshuaj yej.
hnub 4
Pluas tshais: ib qho me me ntawm cov rog tsis tshua muaj rog thiab 100-150 g ntawm txiv pos nphuab.
Khoom txom ncauj: ib nrab txiv kab ntxwv thiab ob peb txiv pos nphuab.
Noj su: ib daim ntawm cov ntses hau nrog zaub xas lav, nqus nrog roj txiv roj me me; lub tais cov txiv pos nphuab; ntsuab tshuaj yej nrog txiv qaub.
Tav su txom ncauj: ob peb lub txiv pos nphuab.
Noj hmo: zaub xam lav, nrog rau zaub qhwv thiab txiv pos nphuab.
Ib qho piv txwv ntawm cov zaub mov raspberry rau 3 hnub
hnub 1
Pluas tshais: 100 g ntawm raspberries thiab tib tus nqi ntawm tsev cheese (cov khoom xyaw ua kua mis muaj peev xwm hloov nrog lub khob ntawm fermented ci mis los yog kefir).
Khoom txom ncauj: 150 g ntawm raspberry jelly thiab ib khob ntawm cov berries lawv tus kheej tshiab.
Noj su: cov nqaij qaib hau (200 g), uas tuaj yeem yog lub caij nrog cov kua ntses raspberry.
Noj hmo: ib khob ntawm yogurt thiab ib txhais tes ntawm raspberries.
hnub 2
Pluas tshais: 100 g ntawm raspberries; yogurt lossis kefir (iav).
Khoom Noj txom ncauj: raspberries (200 g) nrog 2 tsp. zib ntab.
Noj su: ib qho nqaij hau los yog ci ntses (150 g); txiv lws suav los sis dib.
Noj hmo: sib tov ntawm 200 g raspberries thiab 1 tbsp. l. cov txiv ntoo kom ntxaws.
hnub 3
Pluas tshais: txiv pos nphuab (100 g); ib khob yogurt.
Khoom txom ncauj: txiv pos nphuab (200 g) thiab ob peb walnuts.
Noj su: ib daig ntawm cov nqaij ntshiv ua kua (txog 150 g) thiab zaub ntug hauv paus thiab zaub qhwv zaub qhwv (150 g).
Noj hmo: ob lub txiv av tshiab lossis ci; lub tais ntawm raspberries.
Contraindications Berry kev noj haus
- Kev fab tshuaj rau cov pos nphuab yog qhov laj thawj los xaiv cov zaub mov sib txawv kom hloov kho koj lub cev. Txog koj cov ntaub ntawv, txiv pos nphuab thiab cov txiv pos nphuab yog kis rau cov menyuam yaus uas muaj kev phiv zaub mov, diathesis.
- Ib qho ceeb toom rau kev soj ntsuam cov txheej txheem txiv hmab txiv ntoo hauv ib qho kev hloov pauv twg - cev xeeb tub, pub mis niam, menyuam yaus lossis hnub nyoog laus.
- Koj tsis tuaj yeem noj zaub mov zoo li ntawd thaum muaj mob hnyav ntxiv, nrog rau lub plab uas twb muaj lawm, muaj kua qaub, ntshav siab, mob raum lossis mob siab.
- Nws tsis pom zoo kom poob phaus nrog berries yog tias koj tau ntsib kev ntxhov siab ntawm lub cev lossis lub hlwb.
- Koj yuav tsum tsis txhob zaum ntawm cov txiv hmab txiv ntoo noj rau cov neeg uas nyuam qhuav phais mob.
Cov txiaj ntsig ntawm cov txiv hmab txiv ntoo noj
- Ntxiv rau qhov tseeb tias nrog kev pab ntawm kev noj zaub mov no koj tuaj yeem pov tseg ob peb phaus ntxiv, cov txheej txheem berry muaj ntau yam zoo vim muaj txiaj ntsig ntawm cov txiv ntoo lawv tus kheej.
- Txhua tus paub tias cov txiv ntoo muaj ntau cov vitamins thiab sim noj ntau ntawm lawv thaum lub sijhawm siav. Muaj ntau tus niam tsev sau qoob rau lub caij ntuj no - lawv qhuav, khov, ua noj ua haus thiab tsis txhob txhaws. Yog tias cov khoom noj khoom haus tau ua tsis muaj dab tsi tawm tsam thawj ob txoj kev xaiv rau cov chaw ntsiag to, tom qab kev kho cua sov ntawm cov noob yuav siv deb ntawm lawv ntau cov tseem ceeb vitamins thiab multivitamins, ntau cov kab kawm, roj, organic acids, sterols. Yog li ntawd, nws yuav muaj kev noj qab haus huv ntau dua los noj cov txiv ntoo tshiab tshiab.
- Txiv pos nphuab, uas nquag siv nyob rau hauv cov sib txawv ntawm cov txiv hmab txiv ntoo poob ceeb thawj, muaj nplua nuj nyob hauv cov vitamins (tshwj xeeb yog pawg B, C), organic acids (salicylic thiab oxalic). Cov txiv hmab txiv ntoo no yog suav hais tias yog diaphoretic, nws yuav pab kom nyias cov ntshav, tshem tawm cov co toxins, thiab normalize lub plab hnyuv microflora. Vitamin C koom rau hauv kev kho mob sai sai, ntxiv dag zog rau kev tiv thaiv kab mob, thiab txhim kho cov tawv nqaij mob. Kab hauv cov ntsiab lus (poov tshuaj, magnesium, calcium) ntxiv dag zog rau cov leeg hlwb, txhim kho kev ua pa ntawm lub cev.
- Noj pos nphuab txhim kho kev zom zaub mov. Cov txiv ntoo no muaj cov vitamins C, B1, B2, PP, folic acid, carotene, pectins, thiab cov ntsev uas muaj ntsev zoo nkauj. Cov kab kawm muaj nyob hauv cov txiv pos nphuab (hlau, tooj, zinc, manganese, cobalt) muaj kev koom tes hauv hematopoiesis. Thiab los ntawm Strawberry nplooj lawv npaj ib qho zoo heev diuretic Txoj kev lis ntshav.
- Yuav luag txhua cov txiv ntoo muaj qhov ua kom mob me me. Lawv nquag qhia rau hauv kev noj zaub mov noj yuav pab tsim kev ua haujlwm kom raug ntawm lub plab.
- Ntau tus neeg uas tau ntsib kev yuag yuag poob ntawm lawv tus kheej tau pom tias muaj kev txhim kho ntawm cov mob ntawm cov ntsia hlau (lawv tso tseg exfoliating thiab tawg), thiab ntxiv dag zog plaub hau. Cov tawv nqaij txais tau ntxim nyiam matte ntxoov ntxoo, nws cov qauv yog qib, pob ntxau thiab pob ntxau ploj.
- Cov tshuaj tiv thaiv ib txwm muaj, pom hauv ntau cov txiv ntoo, tiv thaiv peb kom tsis txhob ua neeg txob txob, tsis nco qab, hloov pauv siab, thiab lwm yam kev ntshaus siab.
- Lub cev ua tau zoo ntawm cov txiv ntoo pab ua rau ua rau ua rau muaj kev txaj muag rau kev zais cia.
- Kev siv cov kua txiv hmab txiv ntoo txhawb kev ua kom maj mam ntxuav ntawm cov hlab ntsha thiab thoob plaws lub cev, vim tias cov txiv ntseej thiab cov kua txiv tshiab tau los ntawm lawv muaj peev xwm tshem tawm cov teeb meem roj, cov kua qaub thiab kua txiv hlau.
- Nws txhim kho cov ntshav ncig thiab ua haujlwm ntawm cov hlab plawv. Cov roj yam tseem ceeb pom hauv cov txiv ntoo muaj txiaj ntsig zoo ua rau ntshav txhaws.
Kev tsis zoo ntawm cov txiv hmab txiv ntoo noj
- Berry cov zaub mov noj hauv feem ntau txawv nws tseem tsis tau yoo txaus. Feem ntau, cov kws qhia noj haus thiab kws kho mob pom zoo kom siv cov kua hauv cov cawv. Lawv ntau dhau hauv kev noj haus tuaj yeem ua rau spasms ntawm lub plab zom mov, ua rau raws plab.
- Cov organic acids los ntawm cov txiv ntoo muaj qhov tsis zoo rau cov hniav - txha hniav laus yog corroded, caries thiab lwm yam teeb meem ntawm lub qhov ncauj kab noj yog tsim. Yog li, tsis txhob hnov qab txhuam koj cov hniav los yog yaug koj lub qhov ncauj kom huv tom qab noj cov txiv ntseej.
- Ua raws li txoj cai kev noj zaub mov yuav pab koj poob phaus ntxiv, tab sis koj feem ntau yuav tsis muaj peev xwm yuag txaus nyob hauv ib hom kev noj haus.
- Cov khoom noj muaj txiaj ntsig yog caij. Txhua lub txiv hmab txiv ntoo muaj nws lub sijhawm ntuj siav nyob hauv thaj chaw tshwj xeeb. Kev siv cov khoom plig txawv teb ntawm xwm, ua ntej, yuav ntaus lub hnab nyiaj, thiab thib ob (tseem ceeb tshaj), nws tuaj yeem cuam tshuam rau lub xeev kev noj qab haus huv. Feem ntau, rau kev khaws cia zoo dua thiab kev thauj mus los, cov tshuaj pleev tau raug kho nrog cov tshuaj lom cov tshuaj lom neeg. Nws yog qhov zoo tshaj rau noj cov khoom tshiab uas loj hlob hauv koj thaj chaw.
Rov ntsuas cov txiv hmab txiv ntoo ua noj
Koj tuaj yeem rov ua dua ib qho kev ua noj ntawm cov txiv hmab txiv ntoo hauv ib hlis twg.