Saib rau kuv tus kheej hauv kev tsis paub

Tus kab mob no nrog cov mob uas yuav txo tau txoj sia thiab muaj feem cuam tshuam txog kev puas cev zaub mov hauv lub cev. Nws yog tus cwj pwm los ntawm kev nqus tsis txaus ntawm cov piam thaj los ntawm lub cev. Lub luag haujlwm tseem ceeb yog qhov khoom noj raug xaiv, tshwj xeeb tshaj yog rau cov ntshav qab zib muaj ntshav qab zib.

Puas yog qab zib rau hom ntshav qab zib hom 1 tau?

Tus mob ntshav qab zib hom 1 muaj cov npe txwv tsis pub noj. Ua ntej tshaj plaws, nws tsim nyog hais tias cov khoom txwv tsis pub rau cov kabmob no yog lub tswvyim ntawm ntau yam. Ua ntej tshaj plaws, lawv muaj cov piam thaj ntshiab hauv lawv cov muaj pes tsawg leeg. Cov khoom no suav nrog:

daig
zib ntab
haus dej, haus cov kua txiv, kua txiv thiab kua txiv,
txiv hmab txiv ntoo thiab ib co zaub uas muaj qabzib ntau,
ncuav, ncuav qab zib, khoom qab zib, ncuav qab zib,
mis nyuj khov, khoom qab zib, butter thiab tswj hwm, yogurts, khoom qab zib curd.

Raws li koj tuaj yeem pom, daim ntawv teev npe muaj cov khoom lag luam uas muaj ntau ntxiv sucrose thiab qabzib, uas yog, cov khoom noj tau yooj yim. Lawv qhov sib txawv tseem ceeb los ntawm cov nyom hnyav yog lub sijhawm uas lawv tau nqus los ntawm lub cev. Kev ua tiav ntawm cov khoom noj khoom haus ua kom yooj yim yuav tsum siv ob peb feeb xwb, thiab ib qho nyuaj siv sijhawm ntev dua, nyob ntawm cov khoom lag luam tshwj xeeb. Lub tebchaw carbohydrates ua ntej yuav tsum mus los ntawm kev hloov mus rau hauv cov yooj yim los ntawm cov tshuaj tiv thaiv nrog kua txiv, thiab tom qab ntawd lawv yuav thaum kawg los ntawm lub cev.

Yam khoom qab zib twg tuaj yeem ua hom 1 ntshav qab zib tau?

Raws li kws kho mob, nws yog qhov zoo uas tsis siv cov khoom noj uas muaj cov piam thaj ntau hauv lawv cov qauv. Tab sis feem ntau ua rau tshem tawm cov khoom qab zib rau cov ntshav qab zib los ntawm lawv cov zaub mov noj yog qhov kev sim uas nyuaj. Tom qab tag nrho, cov tib neeg los ntawm thaum yau tau swm rau pamper lawv tus kheej nrog xws goodies. Thiab qee qhov yooj yim tsis tuaj yeem ua yam tsis muaj lawv. Nws tseem yog ib qho tseem ceeb uas tag nrho cov khoom lag luam no muaj peev xwm nce qib ntawm serotonin - qhov thiaj li hu ua hormone ntawm kev zoo siab. Thiab muaj qhov tsis meej ploj mus rau qhov tsis xws leej twg, kev nyuaj siab ntxhov plawv tuaj yeem txhim kho hauv cov neeg mob uas muaj mob.

Nws yog ib qho tsim nyog kom nkag siab meej txog lo lus nug ntawm dab tsi uas cov ntshav qab zib tuaj yeem ua nrog khoom qab zib kom tsis txhob ua mob rau lawv cov mob thiab ua rau chav kawm ua kom mob ntxiv. Nws yuav tsum tau hais tam sim ntawd tias cov khoom lag luam hauv qab no tau pom zoo rau kev siv los ntawm cov neeg muaj hom 1.

Nws raug tso cai noj cov khoom qab zib rau cov ntshav qab zib hom 1:

txiv hmab txiv ntoo qhuav. Nws raug nquahu kom tsis txhob nqa nrog lawv siv, tab sis hauv cov khoom me me nws tau pub rau noj ntau,
Ci thiab khob noom tsis muaj qab zib. Txog hnub, cov khoom lag luam no tau tsim tshwj xeeb uas tsis muaj qab zib. Muaj kev xaiv loj nyob ntawm cov khw muag khoom txee. Txhua tus neeg yuav xaiv txoj kev kho kom haum rau nws tus kheej raws li nws nyiam saj, thiab nws tseem yuav daws tau qhov teeb meem ib zaug thiab rau txhua tus thiab noj khoom qab zib rau cov ntshav qab zib hom 1 thaum nws xav tau. Cov khoom no tuaj yeem noj tau yam tsis muaj kev txwv. Tab sis tsis txhob hnov qab tias kev noj ntau dhau ntawm ib qho khoom ntawm tib hom tsis zoo,
khoom tshwj xeeb. Hauv yuav luag txhua lub khw muaj lub chav saib xyuas khoom qab zib rau cov neeg mob ntshav qab zib tau nthuav tawm hauv cov khoom siv dav. Cov khoom no tsis muaj suab thaj. Hloov chaw, qhov hloov pauv ntxiv rau lawv. Thaum muas, nws raug nquahu kom koj ua tib zoo tshuaj xyuas cov ntim ntawm cov khoom rau cov khoom ntuj hloov,
cov khoom muaj zib ntab tsis muaj qab zib. Cov khoom no tsis tuaj yeem hu ua ntau. Txawm li cas los xij, tom qab ua qee qhov kev mob siab nrhiav kom pom cov qhov hluav taws xob hauv qhov uas nws tau muag, koj tuaj yeem yuav ntau tus cwj pwm zoo sib txawv. Tab sis cov khoom qab zib no uas muaj ntshav qab zib hom 1 tsis tuaj yeem noj ntau dhau. Koj kuj yuav tsum xyuas kom lawv muaj cov zib ntab ntuj, thiab tsis muaj lwm yam khoom xyaw,
stevia. Qhov rho tawm ntawm cov nroj tsuag no tuaj yeem raug ntxiv rau porridge, tshuaj yej lossis kas fes. Nws yog cov khoom uas siv lub ntuj tshwj xeeb uas tsis ua teeb meem rau txha hniav laus thiab lub plab. Nws yuav zoo hloov cov qab zib rau cov ntshav qab zib, thiab yuav muaj txiaj ntsig ntau dua los ntawm nws.
cov khoom siv hauv tsev. Yuav kom paub tseeb tias cov khoom qab zib nrog ntshav qab zib yuav tsis ua mob, koj tuaj yeem ua rau koj tus kheej noj. Hauv Is Taws Nem muaj ntau txoj kev xaiv ntawm ntau cov zaub mov txawv rau txhua tus saj uas tuaj yeem txaus siab txawm tias qhov gourmets feem ntau nyiam.

Puas yog nws muaj ntshav qab zib ua vim ntshav qab zib?

Ib qho ntawm cov ua rau cov kab mob tsis txaus siab no nyob rau hauv txhua qhov yog kev noj ntau dhau ntawm cov zaub mov muaj suab thaj. Txawm li cas los xij, ntshav qab zib los ntawm cov khoom qab zib tsis loj tuaj hauv txhua kis, cov laj thawj rau qhov no tuaj yeem sib txawv. Cov kws tshaj lij hais tias qhov nce ntawm cov piam thaj hauv ntshav tau cuam tshuam tsis ntau los ntawm cov piam thaj nws tus kheej hauv nws daim ntawv ntshiab, tab sis ncaj qha los ntawm carbohydrates. Yog lawm, lawv nyob hauv yuav luag txhua cov khoom lag luam, qhov txawv tsuas yog hauv lawv ntau.

Piv txwv li, cov khoom qab zib ntshav qab zib ua rau lub cev hloov pauv yuav muaj cov khoom noj sib npaug nrog cov khoom noj uas zoo sib xws ua siv cov suab thaj tsis tu ncua. Yog li, peb tuaj yeem xaus tias tsis tsuas cov ntshav qab zib kom tseem ceeb, tab sis kuj tseem yuav nce nws qib ntxiv.

Qhov khoom qab zib twg rau cov ntshav qab zib hom 2 yuav tsum raug txiav txim?

Hauv kev kho mob ntawm hom 2 ntawm tus kab mob no, khoom noj khoom haus tau muab txaus siab heev. Tseeb, kev tswj hwm qib theem hauv qab zib hauv tus neeg mob cov ntshav nrog kev pab ntawm qee yam khoom muaj lub luag haujlwm tseem ceeb. Yog tias cov neeg mob pib tsis quav ntsej cov kev mob ntawm kev noj zaub mov noj uas tswj kev tsim cov tshuaj insulin, qhov no tuaj yeem ua rau kev loj hlob ntawm hyperglycemic coma. Xav txog yam khoom qab zib twg rau cov ntshav qab zib hom 2 tsis tuaj yeem lees txais, yog li:

cream, yogurt, qaub cream. Cov khoom noj siv mis uas muaj feem pua muaj roj,
cov khoom lag luam kaus poom
nqaij nqaj, pickles,
qab zib, jam, khoom qab zib,
ntsuj plig
qab zib pastries
ib co txiv hmab txiv ntoo uas muaj qab zib ntau: txiv duaj, txiv quav ntswv nyoos, persimmons, txiv tsawb,
hmoov
rog cov nqaij rog, thiab raws li kua zaub npaj raws lawv,
dej haus (kev sib piv, cov txiv hmab txiv ntoo haus, jelly, kua), uas muaj ntau hauv qab zib.

Thaum xaiv cov khoom lag luam, nws raug nquahu kom coj mus rau hauv tus account lub yam ntxwv ntawm lub plab zom mov ntawm txhua tus neeg mob. Ua ntej tshaj plaws, lub hom phiaj ntawm kev noj haus yuav tsum yog qhov ib txwm tso tawm ntawm cov piam thaj rau hauv cov ntshav. Yog li, yuav luag txhua yam qab zib nrog hom ntshav qab zib 2, hauv qhov sib piv ntawm hom 1, tsis pom zoo. Tsuas yog qee lub sij hawm nws muaj peev xwm noj qhov tsawg me me ntawm cov khoom lag luam no uas tsis tuaj yeem chim qhov ua haujlwm ntawm lub ntsej muag. Tom qab tag nrho, lub cev no, thiab yog li nrog tus kab mob no tsis ua haujlwm zoo tshaj plaws.

Nws yog tsim nyog kom rov nco qab tias yog tias tus mob ntshav qab zib noj khoom qab zib hauv qhov ntau, qhov tshwm sim tuaj yeem mob hnyav tshaj plaws, txawm tias ua rau neeg tuag taus. Yog tias muaj cov tsos mob txaus ntshai, tus neeg mob yuav tsum tau mus pw hauv tsev kho mob tam sim ntawd uas cov kws kho mob muaj peev xwm ua txhua yam ua kom nres qhov mob hnyav ntxiv.

Qab zib rau cov ntshav qab zib: zaub mov txawv

Yog tias muaj lub siab xav nyob hauv cov neeg muaj tus kab mob no, kho koj tus kheej rau ib qho kev kho mob, koj tuaj yeem npaj ntawm nws tus kheej ntau yam khoom qab zib, muffins lossis dej haus. Kuv yuav tsum hais tias muaj ntshav qab zib kuv tsis xav qab zib txhua lub sijhawm, tab sis yog tias qhov kev ntshaw ntawd tsis muaj tseeb, cov piv txwv ntawm qee cov zaub mov noj hauv qab no yuav pab ua rau lawv txaus siab.

Khoom qab zib-based ncuav mog qab zib

Qhov delicacy no yooj yim heev los npaj, tshwj xeeb vim nws tsis tas yuav ci. Cov khoom xyaw hauv qab no yog qhov yuav tsum tau ua:

mis nyuj - 150 ml
luv luv cookies - 1 pob,
tsev cheese (tsis muaj rog-dawb) - 150 gr.,
vanillin - ntawm qhov riam,
shavings ntawm zest ntawm 1 txiv qaub,
qab zib hloov los mus saj.

RUB lub tsev cheese nrog ib sab sawb lossis ntaub nyias nyias. Sib tov nws nrog cov piam thaj hloov thiab muab faib ua ob feem sib luag. Hauv thawj feem ntawm tsev cheese, ntxiv zest ntawm txiv qaub, thiab hauv ob - vanillin. Tom qab ntawd tsau cov ncuav qab zib hauv cov mis nyuj thiab muab tso rau hauv kev npaj cov ncuav mog qab zib pwm. Thov cov tsev cheese sib xyaw nrog txiv qaub zest ntawm txheej ntawm ua ncuav qab zib. Tom qab ntawd, rov ua dua txheej ntawm cov ncuav qab zib thiab npog nws nrog tsev cheese, qhov twg vanillin ntxiv. Rov ua qhov txheej txheem kom txog thaum tag nrho cov khoom ua tiav. Thaum lub ncuav mog qab zib npaj tau, nws raug nquahu kom muab tso rau hauv tub yees lossis lwm qhov chaw txias rau ob peb teev kom khov.

Raws li txoj cai, cov khoom qab zib rau cov khoom qab zib rau cov ntshav qab zib yog yooj yim thiab kev xyaum tsis txawv ntawm cov zaub mov txawv. Tom ntej no nyeg yog piav qhia txog kev npaj ntawm cov khoom noj qab zib tiag tiag, uas yuav zoo siab rau tus hlub noj mov rau.

Noob nom noob hwj hwj lauj

tsev cheese (tsis tshua muaj rog) - 200 gr,
txiv apples (nyiam dua qaub) - 2-3 pcs.,
nruab nrab taub taub
nqaij qaib qe - 1 pc.,
txiv ntoo (muaj) - tsis ntau tshaj 50-60 gr.

Thaum lub taub dag tau taub zoo, nws “tus Tsov tus tw” yuav tsum txiav kom nws zoo li lub kaus mom. Siv lub qhov tsim los, tshem cov noob ntawm lub taub dag. Thiab yog tias nws yog oblong, ces nws raug nquahu kom txiav nws mus rau hauv kab me me thiab tseem tshem tawm cov noob.

Dawb txiv apples los ntawm tev thiab noob, txiav mus rau hauv me me hlais lossis grate siv lub coarse grater. Thiab thiaj li hais tias cov nqaij ntawm cov kua tsis oxidize, koj tuaj yeem nphoo nws nrog kua txiv txiv qaub. Zuaj cov txiv ntseej hauv cov tshuaj khib lossis zom nrog kas fes.

Tsev cheese yog txhuam nrog sieve lossis rab rawg. Tom qab ntawd nws tau ntxiv: txiv ntoo, txiv apples thiab qe (yav tas los ua kom sov rau chav sov). Cov khoom siv yog muab tov. Tom qab ntawd, cov taub dag pib nrog kev sib tov uas tau, yog npog nrog "kaus mom", tso rau hauv qhov cub thiab ci rau 60-90 feeb.

Kev tsim cov ntshav qab zib thiab khoom qab zib

Ib qho kev nkag siab tsis meej ntawm ntau tus neeg uas tsis paub txog kev kho mob kev tshawb fawb yog qhov kev xav tias qhov tseem ceeb ntawm cov ntshav qab zib yog qhov nce ntawm cov piam thaj molecules, raws li cov khoom ntawm tib neeg cov ntshav, uas tau kuaj pom thaum kuaj mob. Yog li, feem ntau cov neeg ntseeg hais tias kev noj ntawm cov khoom tsis sib haum ua rau cov khoom qab zib sai sai rau hauv cov ntshav. Cov neeg, ntshai los ntawm ntshav qab zib, yog ib txwm yuam kom muab lawv tus kheej mus rau khoom qab zib, ntshai tsam muaj ntshav qab zib.

Hauv kev muaj tiag, lub tswv yim ntawm "cov ntsiab lus qab zib hauv cov ntshav" yog cov lus siv kho mob thiab tsis muaj ib yam dab tsi uas cuam tshuam txog ib yam khoom uas yog xim crystalline ntawm cov xim dawb. Cov hlab ntshav ntawm tus neeg noj qab haus huv, zoo li tus neeg mob ntshav qab zib, muaj cov suab thaj nyob ua ke, nws yog ib yam khoom sib txawv thiab nws tsis muaj dab tsi ua rau cov khoom noj ua haus. Qhov no tsuas yog ib hom ntawm cov qauv yooj yim qab zib molecule.

Cov lus pom zoo ntawm cov tsiaj uas pheej nkag mus rau hauv lub plab zom mov nrog zaub mov tau tawg rau cov suab thaj yooj yim - cov piam thaj, uas nkag rau hauv cov ntshav. Qhov ntsuas pom ntawm cov piam thaj hauv cov ntshav ntawm cov ntshav hauv tus neeg tsis muaj ntshav qab zib yog nyob rau thaj tsam ntawm 3.3 txog 5.5 mmol / L. Dhau ntawm qhov ntsuas no yuav qhia tau tias kev muaj peev xwm noj qab zib ntau npaum li cas ntawm kev ntsuam xyuas, lossis qhia tias ib tus neeg tuaj yeem mob ntshav qab zib. Thiaj li, cov tib neeg taug txoj kev sib txuas ntawm kev noj khoom qab zib thiab nce ntshav qab zib.

Yog li, ntau cov khoom noj qab zib uas siv hauv cov txheej txheem ntawm kev noj mov tuaj yeem ua rau dhia hauv qib ntawm cov piam thaj hauv cov ntshav thiab ua rau kev loj hlob ntawm cov kab mob ntshav qab zib.

Cov hauv paus hauv ntsis uas tuaj yeem ua rau ntshav qab zib mellitus yog:

Kev tsim cov tshuaj insulin tsis txaus, muaj peev xwm nqus tau cov piam thaj ntau dhau hauv cov ntshav thiab kev sim ua rau lub cev khaws cov khoom tsim nyog ntawm lub cev. Thaum lub sijhawm no, cov kab ke ntawm lub cev ntawm lub cev yog qhov tsis raug rau cov insulin, uas cuam tshuam rau qhov tsis muaj peev xwm ua kom cov piam thaj hauv cov khw muag khoom.
thawj tus neeg.

Yog li, tus neeg tsis lees txais khoom qab zib tsis tuaj yeem lav tias nws yuav tsis muaj ntshav qab zib. Tsis tsuas yog chocolate cov khoom lag luam thiab cov khoom qab zib muaj kev txaus ntshai nyob rau hauv cov nqe lus ntawm ntshav qab zib mellitus, tab sis kuj tseem muaj lwm cov khoom uas muaj cov lej loj ntawm cov khoom xyaw qab zib. Kev tsim cov ntshav qab zib muaj cuam tshuam los ntawm kev noj cov dej qab zib txhua hnub. Tus neeg uas tau txiav txim siab tsis kam noj cov zaub mov qab zib, tab sis haus dej qab zib tsis tu ncua, cia li poob mus rau pawg neeg uas muaj feem yuav muaj ntshav qab zib.

Los ntawm cov saum toj no, qhov xaus hais qhia nws tus kheej tias mob ntshav qab zib yog kab mob uas tuaj yeem ua kom ntau dua ib qho kev siv khoom qab zib. Mob ntshav qab zib provokes khoom noj uas muaj carbohydrate-nplua nuj uas pab koj sai sai thiab ua kom rov muaj zog poob sai, thiab cov khoom noj uas muaj nplua nuj nyob hauv cov khoom xyaw carbohydrate.

Cov khoom no suav nrog: hmoov nplej thiab nws cov khoom lag luam, mov nplej, nplej qab zib. Tag nrho cov no yog cov carbohydrates yooj yim. Txhawm rau ib txwm ua rau cov txheej txheem metabolic thiab tiv thaiv qhov pom ntawm qhov hnyav tshaj, nws tsim nyog sau cov zaub mov nrog cov zaub mov ntau nyob hauv cov khoom xyaw carbohydrate. Cov khoom lag luam muaj xws li: cov khoom cij nrog ntxiv ntawm xaj, xim av qab zib, cereals los ntawm cov nplej ntau ntau.

Thaum qhov txiaj ntsig ntawm kev soj ntsuam kev sib kis ntawm cov ntshav ua rau tus qauv tsim, koj tuaj yeem yam tsis ntshai, noj yam khoom qab zib. Nws yog qhov zoo tshaj plaws yog tias nws yuav yog cov khoom qab zib, cov khoom qab zib, los yog cov khoom chocolate ntawm lawv tus kheej ntau lawm. Qhov laj thawj yog qhov sib ntxiv ntawm cov khoom hloov pauv rau cov khoom qab zib, uas yog feem ntau ua rau kev pib ntawm cov ntshav qab zib dua li cov piam thaj tsis tu ncua.

Nws yuav tsum tau yug los rau hauv lub siab tias cov neeg uas muaj ntshav qab zib hauv lawv tsev neeg yuav tsum tau mloog zoo dua rau kev siv cov khoom qab zib, raws li tus kab mob no yog kev muaj keeb.

Thaum kev nce qib hauv cov ntshav qab zib raug pom nyob hauv cov ntshav, txawm li cas los xij, nws nyuaj rau tus neeg tsis kam lees nws tus kheej ntawm kev txaus siab rau kev nyiam cov khoom nws nyiam, nws yog qhov yuav tsum xaiv cov khoom qab zib tshwj xeeb uas tsim los rau cov neeg mob ntshav qab zib.

Cov khoom noj qab zib zoo li no tau tsim rau ntawm fructose thiab muaj qhov qis qis ntawm kev ua kom muaj kev phom sij rau lub cev tsis muaj zog. Nws yog tsim nyog kom nco ntsoov tias koj yuav tsum tsis txhob noj ntau nrog cov zaub mov zoo. Qhov laj thawj yog vim tias fructose lwg me me muaj qhov nqus qis dua cov suab thaj molecules, tab sis lawv kuj tseem muaj peev xwm nce cov piam thaj hauv ntshav cov ntshav. Ib qho ntxiv, cov khoom lag luam confectionery rau cov ntshav qab zib tau ua los ntawm hmoov nplej, uas tseem nce cov ntshav qab zib kom ua tau zoo ntawm qab zib.

Nws yuav tsum nco ntsoov tias mob ntshav qab zib tsis tuaj yeem tshwm sim thiab nce qib tsuas yog vim muaj cov kev siv niaj zaus ua rau cov khoom qab zib ntau. Thaum ib tug neeg tsis muaj caj ces muaj ntshav qab zib yuav ua rau nws mob ntshav qab zib, nws ua cov zaub mov zoo, nyiam kev ua kis las, thiab nws txoj kev noj qab haus huv tseem nyob, yog li kev noj zaub mov qab zib tsis muaj peev xwm ua rau muaj kev phom sij rau nws lub cev.

Ntawm qhov tsis sib xws, thaum ib tus neeg cov neeg txheeb ze muaj mob ntshav qab zib mellitus, thiab tus neeg nws tus kheej muaj kev tivthaiv rog thiab rog dhau lawm, raug kuaj pom tias yog tus kab mob pancreatic. Qhov no mus tib seem nrog kev noj khoom qab zib tuaj yeem ua rau muaj kev mob tshwm sim ntau dua - ntshav qab zib.

Qee tus neeg ntseeg tias kev tsis kam lees rau kev noj zaub mov carbohydrate tuaj yeem ua pov thawj rau kev txhim kho ntshav qab zib. Txawm li cas los xij, qhov no tsis yog li ntawd. Carbohydrates yog cov tseem ceeb sib txuas. Glucose lwg me me sawv cev rau lub zog rau tib neeg lub cev, thiab tsuas yog cov carbohydrate tebchaw tuaj yeem xa nws mus rau cov qauv ntawm cellular. Yog li ntawd, cov zaub mov noj kom ntshav qab zib txhua hnub yuav tsum muaj 2/3 carbohydrates. Txhawm rau kom tsis txhob dhia hauv cov ntsiab lus ntawm cov piam thaj hauv cov ntshav cov ntshav tom qab noj mov, nws tsis tsim nyog haus cov carbohydrate tebchaw uas muaj cov zom tau yooj yim.

Cov khoom no yog txiv hmab thiab lwm yam khoom muaj suab thaj. Carbohydrate cov khoom sib xyaw nrog kev nqus tau sai yuav tsum muaj cov khoom noj uas ob leeg mob ntshav qab zib thiab tus neeg noj qab haus huv txhua hnub. Cov no yog cov cereals, zaub thiab txiv hmab txiv ntoo lauj kaub tais diav. Tus mob yog qhov tsis tuaj yeem ua haujlwm ntau.

Summing, peb tuaj yeem hais tias noj khoom qab zib tsis tuaj yeem ua rau qhov pib ntawm ntshav qab zib. Nws yog tus kab mob concomitant, pabcuam thaum lub sijhawm muaj kabmob. Cov neeg noj qab nyob zoo uas tsis muaj kab mob raws caj ces tuaj yeem noj khoom qab zib hauv cov khoom uas tsis muaj qhov tsis txaus. Qee lub sij hawm nws yog ib qho tsim nyog yuav tau ua tiav kev ntsuas ntsuas ntsuas suab thaj, txij li ntshav qab zib kuj yog ib qho kis tau tus mob. Tus mob ntshav qab zib yuav tsum tau txwv lawv kev noj khoom qab zib thiab hloov mus rau kev noj zaub mov kom zoo.