Dab tsi ntawm cov txiv ntoo koj tuaj yeem noj tau rau cov ntshav qab zib?

Cov txiv ntoo rau cov ntshav qab zib tau tso cai, lawv tau nplua nuj nyob hauv cov rog tsis rog, zaub mov, vitamins, tsis txhob ua rau lub ntsej muag zoo li qab zib tom qab noj mov. Vim lub siab cov ntsiab lus calorie, lawv cov cai txhua hnub tsis siab dua 30 g. Lawv contraindicated rau kev ua xua, exacerbation ntawm o nyob rau hauv plab hnyuv plab hnyuv siab raum. Siv nrog ceev faj nyob rau hauv rog. Txhawm rau cov dej qabzib ua kom lub cev tsis zoo, Walnut nplooj, nplooj ntoos, txiv hmab txiv ntoo unripe, roj yog siv.

Nyeem kab lus no

Muaj peev xwm txiv ntoo nrog ntshav qab zib

Kev noj cov txiv ntoo rau ntshav qab zib yog tau nrog txhua hom. Cov khoom muaj txiaj ntsig muaj xws li:

normalize rog metabolism - muaj cov roj fatty acids uas yog cov roj cholesterol,
vascular muaj teeb meem thaum qhia rau hauv kev noj zaub mov tshwm sim tom qab,
tus nqi ntawm cov carbohydrates yog tsawg, tom qab lawv tau noj nws tsis muaj dhia hauv qabzib,
lub neej kev pab cuam ntawm txiv ntseej lovers yog 2-3 xyoo ntev dua (piv txwv li, cov neeg ntawm Caucasus),
cov amino acid arginine pab txoj kev ua haujlwm ntawm lub plawv, lub siab, lub cev tsis muaj zog, lub hlwb, muab lub zog rau cov leeg, muab kev ua siab ntev,
muaj cov vitamins B, E, folic acid, cov zaub mov uas tsim nyog rau kev tsim cov tshuaj insulin thiab ntxiv dag zog rau cov pob txha pob txha.

Thiab ntawm no yog hais ntau ntxiv txog cov khob cij khob muaj ntshav qab zib.

Glycemic Performance index thiab calorie cov ntsiab lus

Txhawm rau kom nkag siab qhov ua tau ntawm suav nrog cov txiv ntseej hauv cov ntawv qhia zaub mov noj, nws yog qhov tseem ceeb kom paub lawv cov glycemic index. Nws qhia tau hais tias cov ntshav qabzib tau sai npaum li cas tom qab noj tau. Neeg rau muaj qhov qis ntawm 15. Qhov no txhais tau hais tias lawv tsis muaj qhov sib kis rau cov ntshav qab zib. Tab sis cov calories ntau thiab cov ntsiab lus rog ntawm cov khoom yog nyob ntawm qhov siab tshaj plaws.

Txhawm rau xav txog lawv cov txiaj ntsig zaub mov muaj txiaj ntsig, koj tuaj yeem ntxiv cov calories uas muaj nyob hauv cov nqaij (1 kg), ntses (1 kg), qos yaj ywm (1 kg), roj txiv neej ua ke. Lawv yuav muaj feem sib npaug nrog 500 g ntawm txiv ntoo. Yog li no, cov khoom siv tau zoo no koj yuav tsum tau noj hauv tsawg. Lub zog qhov tseem ceeb ntawm hom feem ntau tau muab nyob rau hauv lub rooj.

Hom ntawm txiv ntoo

Zog tus nqi ntawm kcal ib 100 g

Txiv laum huab xeeb

Hav Zoov

Txiv mab txiv ntoo

Tseemyeej

Pecan

Tu Siab Heev

Ua mob los ntawm cov txiv ntoo

Cov txiv ntoo tau muaj qhov tsis zoo - lawv ua rau lub cev tsis haum. Txog rau qhov ntau dua qhov no siv rau walnuts, txiv laum huab xeeb, almonds. Nrog kev haus ntau dhau, cov kev mob hauv qab no yog qhov ua tau:

exacerbation mob hnyuv, tsam plab, mob,
daim tawv nqaij ua pob,
xeev siab
voos ntawm lub caj pas ntawm lub caj pas, tawm hws,
ua txhaum ntawm kev faib tawm ntawm cov mob bile, hnyav rau hauv txoj cai hypochondrium,
kev nqhis dej
phem nyob rau hauv lub qhov ncauj, iab,
zawv plab

Vim tias cov ntsiab lus muaj calorie ntau dua, ua txiv ntoo ua rau lub cev hnyav nce sai.

Leej twg txwv tsis pub noj ntshav qab zib

Ntshav qab zib txiv ntoo yog contraindicated nyob rau hauv lub xub ntiag muaj kev tsis haum tshuaj. Cov khoom txwv ntau yog xav tau rau cov rog.

Siv nrog ceev faj txhua hom:

cev xeeb tub, lactating (nws yog ib qho tseem ceeb kom paub tseeb tias tib neeg ua siab ntev),
cov neeg mob uas muaj kev puas tsuaj rau daim siab mob hnyav heev - kab mob qog, kab mob khaub thuas, kab mob rog,
kev txom nyem los ntawm gout, mob ntawm pob qij txha (mob pob txaws, arthrosis),
nyob rau hauv lub sij hawm ntawm exacerbation ntawm lub plab mob rau sab hauv, colitis, gastritis, pancreatitis, cholecystitis.

Ntshav qab zib txiv laum huab xeeb

Ntshav qab zib txiv laum huab xeeb txhim kho cov roj metabolism, cov roj ntsha ua ke. Nws kuj:

pab zom cov zaub mov
tswj kev tso cai ntawm cov kua tsib, tiv thaiv daim siab mob siab los ntawm kev ua ntawm co toxins,
txhawb nqa lub hlwb
nthuav lub cev tiv thaiv kab mob
yog qhov chaw folic acid, nicotinic, biotin, vitamin E,
muaj cov nyhuv los tiv thaiv kev ntxhov siab.

Tsob nroj no muaj cov cuab yeej coj txawv txawv - cov txiv kib yog qhov zoo dua rau lub cev dua li qub. Thaum kho cov cua sov, qib ntawm polyphenols ntau ntxiv hauv lawv. Cov tshuaj (tshuaj tua kab mob) ntxiv dag zog rau cov leeg ntshav phab ntsa, tiv thaiv atherosclerosis, qog thiab laus.

Ntawm cov ntshav qab zib mellitus, qhov kev nqus ntawm cov tebchaw yog qhov tsim nyog, vim tias cov khoom noj tsis zoo ntawm cov carbohydrate thiab cov rog rog ua rau muaj kev cuam tshuam dawb. Lub zog tiv thaiv kab mob hauv kev tiv thaiv ntshav qab zib tsis muaj zog.

Yam 2 ntshav qab zib almonds

Contraindications rau cov kev qhia ntawm almonds hauv zaub mov rau ntshav qab zib hom 2 nrog rau tsuas yog intolerance, mob siab daim siab ntau. Hauv txhua lwm yam mob, almonds pab:

nplij vasospasms nrog mob taub hau,
txhawm rau nqig cov paj hlwb tom qab overstrain,
txhim kho cov ntshav ncig,
nqus cov vitamins los ntawm cov khoom noj,
nce tag nrho cov suab ntawm lub cev,
tshem ntawm edema,
pab txo lub cev ntas
normalize ntshav siab nrog tawg,
rov qab lub plawv ntawm lub plawv nrog cov plawv dhia nrawm.

Thaum siv nws, nws yog ib qho tseem ceeb kom tsis txhob ntau tshaj qhov tau tso cai, txij li almonds yog qhov muaj qhov siab thiab muaj peev xwm txhawb kev qab los noj mov.

Ntoo thuv ceev rau cov ntshav qab zib

Kev siv cov ntoo thuv txiv ntoo hauv cov ntshav qab zib pab kom tau txais manganese, chromium, zinc, lawv xav tau rau kev tsim cov tshuaj insulin. Cov noob txiv muaj cov vitamin E, yuav luag tag nrho cov pawg B thiab ntau yam ntawm magnesium. Ua tsaug rau qhov no muaj pes tsawg leeg, ntoo thuv:

normalizes metabolism hauv carbohydrate,
activates tus txiav, txiav zom,
cov roj (cholesterol) tsawg
tiv thaiv kev kub siab, kev tsim cov atherosclerotic plaques,
inhibits qhov tsim ntawm lub raum pob zeb,
txo qhov kev ntxim siab ntawm lub hauv nruab nrab lub paj hlwb,
rejuvenates.

Txiv ntseej Brazil

Cov txiv ntoo no yog qhov sau cia rau cov ntsiab lus ntawm selenium. Ua tsaug rau cov kab no, cov vitamins, fatty acids, nws:

normalizes ntshav qab zib
tiv thaiv kom tsis txhob mob qog,
slows kev laus
inhibits kev txhim kho, kev loj hlob ntawm cataracts,
txhim kho kev tsim cov thyroid hormones, lub cev, nce potency,
stimulates lub txiav,
qhib kev ua haujlwm hauv plab hnyuv,
pab nrog kev ua kom nkees nkees,
boosts tiv thaiv kab mob
txhim kho txoj kev nco.

Yam 2 Ntshav Qab Zib Walnuts

Cov txiaj ntsig ntawm walnuts hauv hom 2 mob ntshav qab zib muaj feem xyuam rau lawv lub peev xwm los txhim kho cov metabolism.

Lawv muaj lub zog hauv qab no:

muaj cov rog zom yooj yim, cov protein, vitamins, unripe tshwj xeeb tshaj yog cov nplua nuj hauv ascorbic acid,
nce kev ua siab ntev, pab cov rog nkees, muab cov kev loj hlob,
txhim kho daim siab ua haujlwm, pab kom nws rov qab los tom qab lom,
txo qhov siab nrog kub siab,
txhawb kev ua haujlwm hnyuv.

Ceev faj thaum siv yog qhov tsim nyog rau cov ntshav coagulation ntau zog, exacerbation ntawm colitis, zoo li nrog cov nyiam kev ua xua.

Ib qho ntawm cov ntoo txiv ntseej, muaj cov ntsiab lus tsis muaj calorie. Ntxiv mus, nws muaj ntau cov vitamin E, calcium thiab phosphorus. Yog li, nws yuav pab ua kom cov nqaij pob txha muaj zog. Pom zoo rau cov roj khov siab. Pecan txhim kho qhov muag ntawm lub sijhawm tsaus ntuj, yog qhov pab tau rau kev mob ntshav tsis txaus. Nrog kev siv ntau dhau, nws ua rau mob taub hau, mob ua xua, sai sai ua rau lub cev hnyav.

Hazelnut

Cov nroj tsuag no pab txo qis cov ntshav qab zib thiab nres cov teeb meem vascular cuam tshuam hauv ntshav qab zib. Lawv cov khoom muaj nuj nqi suav nrog:

ntxiv dag zog rau cov phab ntsa ntawm leeg thiab capillaries,
txo qhov luaj li cas ntawm prostate nrog adenoma,
txhim kho cov muaj pes tsawg leeg ntawm cov kua tsib thiab yooj yim nws cov tso pa,
kev tiv thaiv raum pob zeb tsim,
nce lactation hauv niam laus,
qhib kev tiv thaiv kev tiv thaiv,
nce nyob rau hauv hemoglobin nrog anemia.

Walnut

Kev ua hauj lwm txhua hnub yog 7 daim.

Raws li kev tshawb fawb tsis ntev los no, walnuts tiv thaiv kev tiv thaiv ntau dhau thiab pab ua kom yuag poob. 3 Lwm qhov kev tshawb fawb luam tawm hauv phau ntawv Journal khoom noj khoom haus pom tias cov poj niam uas haus walnuts txo lawv txoj kev pheej hmoo ntawm kev muaj ntshav qab zib hom 2. 4

Walnuts yog qhov muaj txiaj ntsig alpha lipoic acid, uas txo cov kev mob cuam tshuam nrog ntshav qab zib. Cov noob txiv ntoo no muaj cov roj ua muaj roj polyunsaturated fatty acids uas ua rau nce qib ntawm "roj" zoo hauv cov ntshav qab zib. 5

Kev ua haujlwm txhua hnub yog 23 daim.

Raws li kev tshawb fawb luam tawm nyob rau hauv phau ntawv xov xwm Metabolism, almonds tiv thaiv cov suab thaj hauv qab zib yog tias noj nrog cov khoom noj uas muaj carbohydrate. 6

Almonds muaj ntau cov as-ham, tshwj xeeb tshaj yog cov vitamin E, uas cov metabolism hauv normalizes, txhim kho kev rov qab ntawm cov hlwb thiab cov nqaij hauv lub cev muaj cov ntshav qab zib. 7 Walnut txo cov kev pheej hmoo mob plawv rau cov neeg muaj ntshav qab zib hom 2 thiab pab tswj cov ntshav qabzib. Qhov no tau muaj tseeb los ntawm txoj kev tshawb fawb 2017, lub sijhawm uas cov ncauj lus noj almonds tau rau lub hlis. 8. 8

Noob txiv ntoo muaj cov qauv ua haujlwm ntau dua piv rau lwm cov txiv ntoo. Fiber ntau txhim kho kev zom zaub mov thiab txhim kho cov ntshav qab zib.

Lwm qhov laj thawj noj almonds rau ntshav qab zib yog qhov tseem ceeb ntawm cov magnesium hauv cov txiv ntoo. Ib qho ntawm almonds yog 20% ntawm kev noj txhua hnub ntawm cov dej qab ntsev. 9 Cov zaub mov txaus hauv cov khoom noj muaj zog ua rau cov pob txha txhim kho, txhim kho ntshav cov ntshav thiab ua kom lub plawv khiav haujlwm.

Txiv laum huab xeeb thiab ntshav qab zib

Cov txiv ntoo no muaj qhov ua tau zoo rau kev ua kom metabolism thiab txo qis cov theem ntawm "tsis zoo" cov roj (cholesterol). Cov txiv laum huab xeeb ua rau rov ua dua tshiab ntawm lub cev ntawm cov qib cellular, yog li tiv thaiv kev cuam tshuam ntawm cov hlab ntshav ntawm lub paj hlwb. Walnut ntawm cov nplai ntawm glycemic Performance index muaj lub cim ntawm 20, uas ua rau nws pom zoo cov khoom lag luam rau cov ntshav qab zib hauv ob hom thawj thiab hom thib ob.

Koj tuaj yeem siv cov khoom noj ob qho tib si nyoos thiab kib, thiab nws tseem ntxiv rau ntau cov tais diav. Feem ntau, thaum ci, cov theem ntawm cov antioxidant hauv cov txiv ntoo nce, tab sis tseem, cov neeg mob ntshav qab zib feem ntau pom zoo kom noj txiv laum huab xeeb hauv lawv daim ntawv nyoos. Cov kws tshawb fawb Asmeskas tau pom tias cov txiv laum huab xeeb yog ib qho muaj txiaj ntsig zoo.

Cov kua txiv qab ntsev tau txais kev tso cai, tab sis qhov no tsuas yog thaum tsis muaj kev phiv tshuaj. Peb tseem ceeb lub ntsiab contraindications rau kev siv cov khoom:

kev rog lossis caj ces rau nws,
mob rwj
bronchial hawb pob.

Xav txog cov khoom muaj txiaj ntsig ntawm cov txiv ntoo:

rog lawm
Txhim kho daim siab ua haujlwm
nce ntshav coagulation,
regenerative zog
txo qis hauv kev loj hlob ntawm atypical hlwb, thiab lwm yam.

Cov cuab yeej tseem ceeb ntawm cov txiv ntoo yog lub peev xwm los txo cov ntshav qab zib kom qis mus rau theem li qub. Kev noj cov txiv laum huab xeeb ntau npaum li cas hauv ib hnub yog tus neeg thiab muaj feem xyuam rau kev suav ntshav. Ib qho pib tau txaus rau ib lub noob qoob thaum sawv ntxov thiab yav tsaus ntuj. Nws yog qhov zoo tshaj los yuav cov txiv laum huab xeeb uas tsis tau xaiv.

Cov kws tshawb fawb Canadian tau ua txoj kev tshawb nrhiav pom tias tau siv rau caum pooj txiv laum huab xeeb, nrog rau lwm cov txiv ntoo ntawm hom 2 mob ntshav qab zib, txo cov roj cholesterol thiab ntshav qabzib. Cov neeg siv cov txiv laum huab xeeb ua noj.

Noj cov txiv laum huab xeeb hauv ntau ntau tuaj yeem ua rau kev ua xua thiab cem quav. Tsis tas li, tsis txhob hnov qab txog cov calories uas muaj nyob hauv cov khoom. Ib puas gram ntawm cov txiv laum huab xeeb muaj ntau dua 500 kcal. Tsuas yog ib puas gram ntawm cov khoom lag luam, thiab koj yuav muab koj lub cev nrog txhua hnub ntawm tooj liab thiab vitamin B. Nws zoo dua yog khaws cov txiv laum huab xeeb rau hauv qhov chaw txias, qhuav, txwv tsis pub nws yuav sai sai.

Mob ntshav qab zib Almonds

Lwm hom tseem ceeb ntawm cov noob txiv yog almonds. Cov khoom lag luam qhia rau txhua yam ntshav qab zib. Qhov no yog vim qhov muaj fiber ntau thiab tsis qab rog rog cov ntsiab lus. Nws tsis muaj hmoov txhuv nplej siab hauv lub almonds, uas ua rau nws tsis muaj mob rau cov ntshav qab zib. Qhov muaj cov poov tshuaj, tooj liab thiab magnesium nyob rau hauv nws txo tus nqi ntawm cov roj (cholesterol) phem thiab ua rau cov tshuaj insulin ntau dua.

Almonds yog qhov iab thiab qab zib. Txog ntshav qab zib hom 1, kws kho mob pom zoo kom noj qab zib almonds txhua hnub.

Feem ntau, almonds muaj nuj nqis rau lawv cov txiaj ntsig zoo; lawv txawm hu nws "noob nom noob tswv". Cov khoom lag luam ua lub luag haujlwm tseem ceeb hauv cov kab mob ntawm cov kab mob endocrine, vim nws muaj peev xwm los ua kom cov metabolism. Cov kws tshaj lij paub tseeb tias nrog kev siv almonds tsis tu ncua, cov neeg mob ntshav qab zib ua kom txo qis kev pheej hmoo hloov mus rau lub xeev ntawm tus mob ntshav qab zib hom 2 tseeb.

Cov kws kho mob pom zoo kom tsis txhob noj ntau tshaj kaum lub txiv ib hnub vim tias muaj cov calorie ntau hauv cov ntsiab lus ntawm cov khoom. Kev kho cua sov tsis cuam tshuam rau cov txiaj ntsig zoo ntawm almonds.

Ntoo thuv Ceev thiab Ntshav Qab Zib

Tsis zoo li almonds, txiv ntoo thuv tsis tuaj yeem hu ua tshuaj zoo rau ntshav qab zib. Siv cov khoom yuav tsum tsis pub tshaj 25 g ib hnub thiab tsuas yog ua daim ntawv nyoos. Tab sis txhob cia siab tias lawv yuav cuam tshuam txog qib suab thaj hauv cov ntshav. Tseem, txiv ntoo tuaj yeem rov qab ua haujlwm ntawm cov txiav, uas yog qhov tseem ceeb hauv kev tiv thaiv ntshav qab zib.

Cov noob txiv ntoo thuv muaj ntau antioxidant dua li lwm hom txiv ntoo. Cov sib xyaw ua ke ntawm cov khoom lag luam suav nrog arginine, uas yog lub luag haujlwm rau cov normalization ntawm cov roj (cholesterol), ntsuas ntshav siab. Arginine tseem ua kom lub cev tiv thaiv kab mob ntawm lub cev.

Qhov tseeb, ntoo thuv txiv ntoo tsis yog kho rau tus mob ntshav qab zib, tab sis lawv tsis tso cai rau tus kab mob mus ntxiv lawm. Koj yuav tsum soj ntsuam cov txiv ntseej noj ntau npaum li cas, vim tias kev tsim txom tuaj yeem ua rau cov rog rog.

Hazelnut rau cov neeg mob ntshav qab zib

Hazelnuts yog qhov tseem ceeb rau yam 1 thiab ntshav qab zib hom 2. Tus nqi ntawm cov carbohydrates thiab cov rog cov zaub hauv cov zaub mov me. Koj tuaj yeem siv cov khoom txhua hnub, ob qho tib si raw thiab kib. Hazelnuts muaj qhov txiaj ntsig zoo ntawm kev ua haujlwm ntawm lub raum, mob siab, lub plab thiab lub plawv, nws yog nplua nuj hauv phosphorus, calcium, potassium.

Hazelnut yog cov khoom muaj nyob nrog cov khoom siv kom muaj calorie siab. Ib tag nrho ntawm ib puas grams muaj txog 700 calories. Tsis pub ntau tshaj 50 g ntawm cov khoom yuav tsum noj ib hnub. Kev siv ntau dhau ntawm cov khoom tuaj yeem ua rau cerebrovascular spasm. Koj yuav tsum tsis txhob hnov qab tias hazelnuts yog ib yam khoom nyuaj los zom, yog li koj yuav tsum tsis txhob siv nws ntawm e lossis dhau hnub.

Ntshav Qab Zib Walnuts

Walnut kernels muaj cov zaub protein, cov rog, cov zaub mov thiab cov amino acids. Cov khoom lag luam muaj npe nrov rau nws cov ntsiab lus tsis tshua muaj carbohydrate thiab muaj vitamin c siab. Cov kws kho mob paub tseeb tias tom qab peb lub hlis ntawm kev nquag ntawm walnuts, qib tshuaj insulin yuav tau zoo tuaj.

Hauv kev kho mob ntshav qab zib, ntau seem ntawm cov khoom lag luam tuaj yeem siv:

Nws yog qhov zoo tshaj plaws los siv cov khoom tshiab. Nws yuav tsum muab cia rau hauv lub tub yees kom tuav cov khoom zoo. 50-70 g ntawm cov khoom ib hnub tuaj yeem noj ib hnub, thiab rau kev rog - tsis ntau tshaj peb caug.

Kev noj cov walnuts ntau dhau lawm tuaj yeem ua rau txoj kev loj hlob ntawm migraine thiab vasospasm. Tinctures los ntawm nplooj thiab plhaub yog hais tias noj ntau dhau yuav ua rau qaug cawv thiab kem plab.

Contraindications kom noj walnuts yog:

mob ncauj plab
pancreatic mob,
ntxiv ntshav coagulation
daim tawv nqaij mob
kev tiv thaiv tsis haum.

Walnut kernels rau cov ntshav qab zib

Los npaj tinctures los ntawm kernels:

coj ib tug puv tes ntawm txiv ntoo thiab sib tov nws nrog buckwheat (buckwheat yuav tsum tsib zaug ntxiv),
zom cov khoom xyaw rau hmoov,
hliv qhov sib xyaw nrog kefir kom nws npog cov khoom xyaw,
tawm cov khoom txhua hmo
ntxiv grated kua hauv thaum sawv ntxov,
yuav tsum noj ib me nyuam me thoob plaws rau hnub peb caug feeb ua ntej noj mov.

Walnut nplooj rau ntshav qab zib

Nplooj yog ib qho zoo antiseptic rau hom 2 ntshav qab zib. Cov khoom muaj qhov txhab kho thiab tiv thaiv cov khoom. Kev kho kom zoo nkauj, tinctures, tshuaj pleev, cia tau npaj los ntawm nplooj.

Daim ntawv yuav tsum tau npaj raws li hauv qab no:

Walnut yoojyim finely txig
ib me nyuam diav ntawm raw khoom yog nchuav nrog ib khob ntawm lub rhaub dej,
tsis pub dhau ib teev, kev hais daws yog infused,
noj peb ntu ntawm iav peb zaug ib hnub ib nrab teev ua ntej noj mov.

Walnut Partitions rau ntshav qab zib

Ib qho aqueous extract yog tsim los ntawm partitions:

cov partitions muaj nrog dej npau npau,
nyob rau hauv ib teev, qhov kev kho mob languishes hauv dej da dej,
cov khoom yog lim
yuav tsum noj ua ntej txhua pluas noj, ib lub khoom noj qab zib.

Yog li, txiv ntoo rau cov ntshav qab zib yuav pab daws cov tsos mob thiab txhim kho kev noj qab haus huv tag nrho. Walnuts, almonds, hazelnuts - tag nrho cov khoom lag luam no cuam tshuam txog ntshav qab zib cov ntshav, coj nws tus nqi rov qab rau li qub.

Tsis txhob hnov qab tias txiv ntseej rau cov ntshav qab zib yog cov zaub mov muaj calorie ntau, yog li nws yog qhov tseem ceeb los saib xyuas lub sijhawm lawv noj. Muaj ib tug xov tooj ntawm contraindications uas yuav tsum tau yuav tau suav hais tias. Cov txiv ntoo ib leeg yuav tsis kho ntshav qab zib; yuav tau siv tshuaj kho mob. Txawm li cas los xij, lawv tuaj yeem muaj peev xwm cuam tshuam zoo ntawm kev hloov pauv ntawm cov txheej txheem kho.