Qhov Tseem Ceeb ntawm Kev Noj Haus rau Kev Noj Qab Haus Huv Hniav
Kev noj qab haus huv ntawm cov hniav feem ntau yog txuam nrog kev txhuam hniav, siv xov paj rwb los ntxuav cov hniav, thiab kev kuaj xyuas cov hniav tsis tu ncua. Txawm li cas los xij, muaj lwm yam tseem ceeb uas tseem ceeb ib yam: kev noj zaub mov zoo. Yam peb noj txhua hnub cuam tshuam ncaj qha rau lub zog ntawm peb cov hniav enamel (txheej sab nraud tshaj plaws ntawm peb cov hniav), kev noj qab haus huv ntawm cov pos hniav, kev tsim cov qaub ncaug, thiab peb lub cev lub peev xwm los tawm tsam cov kab mob uas ua rau cov hniav lwj thiab mob gingivitis . Nrog kev noj zaub mov kom zoo, peb tsis yog tsuas yog tiv thaiv cov kab noj hniav xwb tab sis kuj tswj tau lub zog ntawm cov ntaub so ntswg txhawb nqa ntawm peb cov hniav thiab tiv thaiv cov teeb meem hauv qhov ncauj mus sij hawm ntev.
Kev Sib Raug Zoo Ntawm Kev Noj Haus thiab Kev Noj Qab Haus Huv Qhov Ncauj
Lub qhov ncauj yog "qhov nkag" rau zaub mov, yog li cov nqaij hauv nws rhiab heev rau qhov zoo ntawm kev noj zaub mov. Kev noj zaub mov zoo pab lub cev tsim thiab kho cov nqaij, suav nrog cov pos hniav thiab pob txha puab tsaig. Ntawm qhov tod tes, qee qhov kev tsis txaus zaub mov tuaj yeem ua rau cov pos hniav los ntshav yooj yim, rov tshwm sim mob canker, ua pa tsw phem, ua rau cov enamel lwj, thiab ua rau cov kab mob hnyav zuj zus. Ntxiv mus, kev noj qab zib thiab cov carbohydrates yooj yim ntau dhau ua rau cov kab mob hauv plaque, tsim cov kua qaub uas ua rau cov enamel puas tsuaj thiab ua rau muaj qhov.
Lub Luag Haujlwm ntawm Cov Qaub Ntswv thiab Kev Noj Haus
Cov qaub ncaug yog ib yam khoom uas tiv thaiv cov hniav. Nws lub luag haujlwm yog los tshem tawm cov kua qaub, pab ntxuav cov khoom noj uas seem, thiab nqa cov minerals uas tuaj yeem kho cov enamel los ntawm kev rov ua kom cov minerals rov qab los. Kev noj haus thiab kev haus dej muaj feem cuam tshuam rau kev tsim cov qaub ncaug. Thaum lub cev qhuav dej lossis haus cov dej haus uas muaj caffeine thiab cawv ntau zaus (uas feem ntau ua rau lub qhov ncauj qhuav), kev tsim cov qaub ncaug yuav txo qis. Qhov ncauj qhuav ua rau muaj kev pheej hmoo ntawm kev lwj hniav thiab kev kis kab mob vim tias cov kab mob loj hlob tau yooj yim dua yam tsis muaj cov "tshuaj ntxuav" ntuj no.
Cov Khoom Noj Tseem Ceeb Uas Tswj Cov Hniav Thiab Cov pos hniav
1. Calcium: Lub Hauv Paus ntawm Cov Hniav thiab Pob Txha Muaj Zog
Calcium yog lub hauv paus tseem ceeb uas tsim cov pob txha thiab cov hniav. Txawm hais tias cov hniav tsis "muaj sia" zoo li cov pob txha, lawv cov qauv txhawb nqa - tshwj xeeb tshaj yog lub puab tsaig - xav tau calcium kom nyob ruaj khov. Qhov tsis txaus calcium tuaj yeem ua rau cov pob txha txhawb nqa tsis muaj zog, ua rau cov hniav yooj yim xoob lossis muaj teeb meem thaum laus.
Cov khoom noj uas muaj calcium: mis nyuj, yogurt, cheese, ntses anchovies, ntses sardines, tofu, tempeh, zaub ntsuab (xws li kale thiab broccoli), thiab cov khoom noj uas muaj calcium ntxiv.
2. Vitamin D: Pab Kom Nqus Tau Calcium
Vitamin D pab lub cev nqus tau calcium zoo tshaj plaws. Yog tsis muaj vitamin D txaus, txawm tias noj calcium ntau los yeej tsis pab tau. Vitamin D kuj tseem ua lub luag haujlwm tseem ceeb hauv lub cev tiv thaiv kab mob, pab lub cev tiv thaiv kev o thiab kab mob ntawm cov pos hniav.
Cov chaw muaj vitamin D: raug tshav ntuj thaum sawv ntxov, ntses rog (ntses salmon, ntses mackerel), qe qe, thiab mis nyuj uas muaj tshuaj vitamin.
3. Phosphorus: Calcium tus khub hauv cov qauv enamel
Phosphorus ua haujlwm nrog rau calcium los tsim cov mineral tseem ceeb uas ua rau cov enamel, hydroxyapatite. Kev sib npaug ntawm calcium thiab phosphorus yog qhov tseem ceeb rau kev tswj hwm lub zog thiab qhov ceev ntawm cov qauv hniav.
Cov khoom noj uas muaj phosphorus: nqaij, nqaij qaib, ntses, qe, txiv ntoo qhuav, thiab noob.
4. Vitamin C: Tus yuam sij rau kev noj qab haus huv ntawm cov pos hniav
Vitamin C yog qhov tseem ceeb rau kev tsim cov collagen, ib qho protein uas ua rau cov pos hniav khov kho thiab ywj. Yog tias tsis muaj vitamin C txaus, cov pos hniav yuav los ntshav yooj yim, o, thiab yooj yim kis kab mob. Yog tias mob hnyav, cov vitamin C tsis txaus yuav ua rau muaj teeb meem loj rau cov nqaij hauv qhov ncauj.
Cov chaw ntawm vitamin C: txiv kab ntxwv, guava, kiwi, strawberries, papaya, kua txob, txiv lws suav, thiab broccoli.
5. Vitamin A: Tswj cov txheej ntawm lub qhov ncauj mucosal
Vitamin A pab txhawb kev noj qab haus huv ntawm cov qhov ncauj mucosa, pab tsim cov qaub ncaug thiab ua kom cov ntaub so ntswg tiv taus kev khaus. Cov mucosa noj qab haus huv ua rau lub qhov ncauj tiv taus cov qhov txhab, cov qhov txhab canker, thiab kev kis kab mob.
Cov peev txheej ntawm vitamin A: carrots, qos liab qab zib, taub dag, spinach, siab thiab qe (nyob rau hauv daim ntawv ntawm retinol), nrog rau cov zaub thiab txiv hmab txiv ntoo txiv kab ntxwv-ntsuab (beta-carotene).
6. Vitamin K: Pab kom cov ntshav khov thiab pob txha noj qab haus huv
Vitamin K ua lub luag haujlwm tseem ceeb hauv kev ntshav txhaws thiab kev ua kom cov pob txha zom zaub mov. Rau kev noj qab haus huv ntawm cov pos hniav, vitamin K pab txo qhov kev pheej hmoo ntawm kev los ntshav ntev thiab txhawb kev kho cov nqaij.
Cov khoom noj uas muaj vitamin K: zaub paj noob hlis, zaub kale, broccoli, zaub qhwv, thiab lwm yam zaub ntsuab.
7. Magnesium thiab Zinc: Kev Rov Qab Zoo thiab Kev Tiv Thaiv Kab Mob
Magnesium pab txhawb kev tsim pob txha thiab pab ua haujlwm ntawm ntau yam enzymes hauv lub cev. Lub caij no, zinc paub tias pab kho qhov txhab thiab txhawb nqa lub cev tiv thaiv kab mob, uas yog qhov tseem ceeb rau kev tswj cov kab mob loj hlob hauv qhov ncauj thiab ua kom rov zoo sai thaum muaj kev kis kab mob. mob pos hniav los yog mob qog nqaij hlav.
Cov peev txheej ntawm magnesium: txiv ntoo, noob, cov nplej tag nrho, zaub ntsuab.
Cov khoom noj uas muaj zinc: nqaij, khoom noj hauv dej hiav txwv, txiv ntoo qhuav, qe, thiab noob taub dag.
Cov Khoom Noj Uas Txhawb Kev Noj Qab Haus Huv Hniav
Ntxiv rau kev tsom mus rau cov vitamins thiab minerals, muaj cov pawg khoom noj uas feem ntau "phooj ywg rau cov hniav":
1. Cov khoom noj mis nyuj (tsis muaj qab zib ntau dhau): muaj calcium, phosphorus, thiab protein uas pab rov ua kom cov hniav puas.
2. Cov zaub thiab txiv hmab txiv ntoo uas tawv (txiv apples, carrots, celery): ua rau cov qaub ncaug ntau ntxiv thiab pab ntxuav cov hniav kom huv si.
3. Txiv ntoo thiab noob: cov khoom noj muaj cov zaub mov thiab cov rog zoo uas txhawb nqa kev noj qab haus huv ntawm cov nqaij.
4. Cov ntses uas muaj roj ntau: muaj ntau cov vitamin D thiab omega-3 uas tuaj yeem pab txo qhov o.
5. Dej: tswj kom cov dej noo, pab ntxuav lub qhov ncauj, thiab txhawb kev tsim cov qaub ncaug.
Cov Khoom Noj thiab Kev Cai Uas Ua Rau Cov Hniav Puas Tsuaj
Qee cov qauv noj mov tuaj yeem ua rau cov hniav lwj sai dua, tshwj xeeb tshaj yog thaum ua ke nrog kev tu cev qhov ncauj tsis zoo:
1. Cov khoom qab zib thiab cov khoom qab zib: khoom qab zib, ncuav mog qab zib, dej qab zib, thiab boba tuaj yeem ua rau cov kab mob tsim cov kua qaub ntau ntxiv.
2. Cov carbohydrates yooj yim uas nplaum: xws li cov ncuav qab zib, qhob cij dawb, lossis cov chips; yooj yim lo rau cov hniav thiab ua zaub mov rau cov kab mob.
3. Cov dej haus uas muaj kua qaub: dej qab zib, dej haus muaj zog, thiab qee cov kua txiv hmab txiv ntoo uas ntim rau hauv lub hnab tuaj yeem ua rau cov hniav lwj (ua rau lwj).
4. Noj khoom txom ncauj ntau dhau: nws tsis yog hais txog yam koj noj xwb, tab sis kuj yog pes tsawg zaus. Noj khoom txom ncauj ntau dhau ua rau koj cov hniav raug kua qaub ntau dua.
5. Haus luam yeeb thiab haus dej cawv: ua rau cov pos hniav tsis zoo, ua rau qhov ncauj qhuav, thiab ua rau muaj kev pheej hmoo ntawm kab mob periodontal.
Cov Lus Qhia Siv Tau Zoo Rau Kev Tswj Xyuas Kev Noj Haus Kom Cov Hniav Noj Qab Nyob Zoo
Yuav kom koj paub tseeb tias koj cov hniav noj qab haus huv zoo npaum li cas, koj siv tau cov kauj ruam yooj yim no:
- Noj ntau yam khoom noj uas muaj tag nrho thiab sib npaug: ua ke ntawm cov protein, zaub, txiv hmab txiv ntoo, thiab cov carbohydrates nyuaj.
– Tsis txhob noj qab zib ntau dhau, tshwj xeeb tshaj yog haus dej qab zib. Yog tias koj xav tau ib yam dab tsi qab zib, noj thaum noj mov es tsis txhob noj khoom txom ncauj ntau zaus.
- Ua kom tiav koj cov pluas noj nrog dej: pab yaug cov khoom noj seem thiab ua kom lub qhov ncauj tsis muaj mob.
– Noj cov khoom noj txom ncauj uas tsis ua rau hniav puas: xws li cheese, yogurt tsis muaj qab zib, txiv ntoo qhuav, lossis txiv hmab txiv ntoo tshiab (tsis yog txiv hmab txiv ntoo qhuav qab zib).
– Ua tib zoo saib xyuas tej yam mob tshwj xeeb: cov menyuam yaus, cov poj niam cev xeeb tub, thiab cov neeg laus yuav tsum tau saib xyuas ntxiv vim tias lawv cov kev xav tau zaub mov thiab kev pheej hmoo ntawm kev lwj hniav yuav txawv.
– Ua raws li kev saib xyuas yooj yim: kev noj zaub mov zoo tsis yog qhov hloov pauv rau kev txhuam hniav ob zaug ib hnub nrog cov tshuaj txhuam hniav fluoride, siv xov paj, thiab mus ntsib kws kho hniav tas li.
Xaus
Kev noj zaub mov zoo yog ib qho tseem ceeb hauv kev ua kom cov hniav thiab cov pos hniav noj qab nyob zoo. Calcium, vitamin D, phosphorus, vitamin C, vitamin A, vitamin K, magnesium, thiab zinc ua lub luag haujlwm tseem ceeb hauv kev ua kom cov hniav enamel muaj zog, ua kom cov pos hniav noj qab nyob zoo, thiab pab lub cev tiv thaiv kab mob. Ntawm qhov tod tes, kev noj qab zib ntau dhau, dej haus uas muaj kua qaub, thiab kev noj khoom txom ncauj tas li tuaj yeem ua rau cov hniav lwj sai dua. Yog tias koj noj zaub mov kom zoo thiab ua tib zoo tu cev, cov hniav yuav muaj zog thiab noj qab nyob zoo mus txog thaum laus. Thaum kawg, luag nyav noj qab nyob zoo tsis yog los ntawm kev txhuam koj cov hniav xwb, tab sis kuj yog cov zaub mov uas koj xaiv txhua hnub.
