Nws puas tuaj yeem loj hlob yog tias koj noj qee yam zaub mov. Puas tsim nyog tso siab rau zaub mov. Cov kev ntsuas twg yuav pab txhawb kev loj hlob ntawm cov neeg laus.
Tib neeg txoj kev loj hlob yog cuam tshuam los ntawm cov yam ntxwv xws li caj ces, tshuaj hormones, khoom noj khoom haus, kev ua si, pw tsaug zog zoo, thiab lub cev zoo. Cov txheej txheem physiological kev loj hlob xaus thaum muaj hnub nyoog 20-25 xyoos. Nws yuav tsis muaj peev xwm rau cov neeg laus loj hlob los ntawm 20 cm, tab sis los ntawm 5-7 nws yog qhov tseeb heev. Txawm li cas los xij, tsis txhob cia siab rau cov khoom.
Yog tias koj tsis tsaug zog txaus, tsis quav ntsej kev cob qhia thiab nqa mus nrog qab zib, haus luam yeeb, cawv, caffeine, ces koj yuav tsis muaj peev xwm ua tau zoo. Saib ntxiv: Khoom noj rau cov nqaij ntshiv thiab kev loj hlob
Cov khoom noj muaj txiaj ntsig los ua kom lub cev loj hlob
Nyob rau hauv ib tug neeg laus, kev txhim kho kev loj hlob yog ua tau los ntawm kev nce lub thickness ntawm intervertebral pob txha mos. Qhov no pab tsis tau tsuas yog ncab, tab sis kuj muaj ntau yam khoom. Nws yog qhov zoo dua los xav txog kev loj hlob ntawm pob txha thaum muaj hnub nyoog ntxov, xws li kev hluas.
Cov zaub mov twg zoo rau kev loj hlob:
- Taum. Lawv muaj vitamin B thiab cov proteins uas tsim nyog rau kev loj hlob ntawm cov pob txha thiab cov leeg.
- Cov qe. Nws yog ib qho tseem ceeb ntawm cov vitamin D.
- nyuj. Cov muaj pes tsawg leeg muaj zinc, hlau, protein, vitamins E thiab B12 tsim nyog rau cov pob txha thiab pob txha mos. Yog tias cov nqaij liab yog contraindicated, nqaij qaib mis yog qhov zoo ntawm cov protein.
- Tsev cheese thiab khoom noj siv mis. Lawv muaj txiaj ntsig zoo vim cov ntsiab lus ntawm calcium, uas tsim nyog rau kev tsim cov vitamin D. Tsev cheese yog tshwj xeeb tshaj yog pab tau vim yog cov ntsiab lus ntawm cov protein uas yooj yim digestible.
- Apples nrog tev. Muaj cov vitamins B, magnesium, calcium, potassium.
- Oat. Cov vitamins K, E, A, B, magnesium, iodine, hlau, fluorine. Oatmeal pab tsim cov pob txha thiab cov leeg nqaij.
- Tsawb Muaj cov poov tshuaj. Tshwj xeeb tshaj yog pab tau nyob rau hauv ua ke nrog rau lwm yam kev loj hlob khoom, xws li fermented mis nyuj.
- Med. Txhawb nqa kev nqus ntawm magnesium thiab calcium, thiab kuj hloov cov piam thaj dawb.
- Ceev. nplua nuj nyob rau hauv amino acids pab rau kev loj hlob. Tsis tas li ntawd, almonds muaj calcium thiab protein, thiab walnuts tuaj yeem ua rau pw tsaug zog zoo, thaum lub sijhawm tsim cov melatonin, uas koom nrog hauv kev tsim cov tshuaj hormones loj hlob.
- Nqaij ntses thiab oily ntses. Salmon, tuna, oysters, cws, crab. nplua nuj nyob rau hauv omega, protein thiab vitamin B12.
- Txiv tsawb, pineapples. Muaj cov amino acids zoo.
- Carrot. nplua nuj nyob rau hauv vitamin A, koom nyob rau hauv protein synthesis. Ntxiv nrog rau carrots, cov vitamin muaj taub taub, txiv hmab txiv ntoo, apricots.
- Nceb. Kev nplua nuj hauv D3.
Tib neeg kev noj haus yuav tsum muaj kev sib txawv, nrog kev sib npaug ntawm cov protein, fiber, carbohydrates. Cov rog hauv qhov ntau qeeb qeeb metabolism, piv txwv li, tus nqi ntawm kev loj hlob hormone txo. Nrog rau qhov tsis muaj tooj liab, protein metabolism txo qis, uas ua rau kev loj hlob qeeb. Saib ntxiv: Yuav ua li cas nce nqaij pob?
Lub cev loj hlob ntxiv
Yog tias ib tus neeg tau txais kev noj zaub mov ntau, tsis tas yuav noj cov khoom siv multivitamin. Thaum xaiv ib qho additive, xyuam xim rau qhov muaj pes tsawg leeg muaj cov vitamins A, C, E, K, D, nrog rau cov poov tshuaj, phosphorus, calcium, hlau, selenium, phosphorus, zinc, magnesium, tooj. Txhawb kev tsim cov tshuaj hormones - lysine, arginine, glutamine. Thaum xaiv cov amino acid ntxiv, xyuam xim rau cov khoom no.
Ntuj qhov chaw:
- Arginine: noob hnav, txiv ntseej, nqaij npuas, qe, khoom noj siv mis;
- Lysine: liab thiab nqaij qaib nqaij, taum, cheese, mis nyuj;
- Glutamine: taum, beets, ntses, nqaij, zaub.
Txhawm rau kom loj hlob sai, nws yog qhov tsim nyog los noj linoleic acid thiab leucine. Hais txog calcium, ib tug yuav tsum tsis txhob tso siab rau nws. Nws yog tsim nyog thaum lub sij hawm ntawm active kev loj hlob rau cov me nyuam mus txog 3 xyoos. Cov neeg laus kuj xav tau calcium los tswj cov pob txha noj qab haus huv, tab sis ntau dhau ntawm nws tuaj yeem ua rau muaj teeb meem. Nyeem kuj: Yuav ua li cas kom rov zoo sai tom qab kev tawm dag zog?
xaus
Cov khoom muaj qhov cuam tshuam loj tshaj plaws ntawm cov pob txha mus txog 20-25 xyoo. Txhawm rau nce qhov siab hauv cov neeg laus, kev ntsuas ntxiv yuav xav tau:
- Stretching, yoga, dai ntawm kab rov tav bar, qoj ib ce nrog expanders.
- Kho koj lub cev nrog lub corset thiab kev tawm dag zog.
- Txo qhov siab ntawm tus txha nraub qaum, tso tseg kev cob qhia lub zog rau 4-5 lub hlis.
- Sim ua kom cov tshuaj somatotropin loj hlob tuaj nrog kev pab ntawm HIIT, amino acids, pw tsaug zog zoo.
- Taug kev ntau dua thaum nruab hnub rau kev tsim cov vitamin D.
Puas tsim nyog nws chim yog, ua raws li tag nrho cov lus pom zoo, nws tsis tuaj yeem loj hlob? Kev siab yog ntau ntawm kev xav ntau dua li qhov xav tau ntawm lub cev. Yog tias cov tswv yim tsis pab koj loj hlob, lawv yuav pab koj noj qab haus huv mus txog thaum muaj hnub nyoog laus, thiab qhov no tseem ceeb tshaj qhov siab. Saib ntxiv: khoom noj khoom haus kis las rau kev noj haus txhua hnub