TOP 5 noj tshais tshais rau poob phaus

2024 Tus sau: Arianna Cook | [email protected]. Kawg hloov kho: 2023-12-17 14:39

Nws yog qhov tseem ceeb npaum li cas rau cov neeg uas xav kom poob phaus kom noj tau thaum sawv ntxov, cov zaub mov twg yuav tsum suav nrog hauv pluas tshais thiab yam twg yuav tsum zam, zaub mov txawv rau zaub mov noj los ntawm cov nplej, tsev cheese, txiv hmab txiv ntoo, zaub thiab qe. Kev noj tshais tshais yog lub hauv paus ntawm kev noj zaub mov zoo. Nws yuav tsum muaj zaub mov txaus los muab lub zog rau tag nrho hnub, tab sis tseem muaj ob peb calories los pab koj poob phaus.

Nta ntawm txoj cai noj tshais kom poob phaus

Cov kab ke noj zaub mov zoo tshaj plaws thiab kev noj zaub mov kom poob phaus muaj qhov tshwj xeeb: pluas tshais yuav tsum muaj lub siab, nruab nrab hauv calories thiab sib npaug. Nws tsis tshua pom cov zaub mov uas tsis muaj pluas noj thaum sawv ntxov.

Kev noj zaub mov tsis zoo thaum sawv ntxov lossis tsis noj tshais yog qhov ntau ntawm kev noj zaub mov nruj rau lub cev hnyav thiab hnyav hnyav, tsis suav nrog tib neeg lub cev. Cov kws noj zaub mov zoo tau cais tawm tsam cov txheej txheem ntawm kev poob phaus thiab pom zoo kom noj zaub mov nrog kev noj zaub mov zoo thiab muaj kev noj tshais zoo.

Koj tsis tas yuav sawv ntxov thiab sawv ntawm lub qhov cub rau teev kom npaj tau ib qho qab, muaj calorie tsawg thaum sawv ntxov. Muaj ntau cov zaub mov noj tshais tshais sai thiab yooj yim los npaj.

Cov tais diav yuav tsum ua tau raws li qhov xav tau hauv qab no:

• Ua kom txaus siab, tab sis tsis nyuaj rau ntawm lub plab zom mov;
• Npaj sai;
• Muaj cov vitamins thiab micro-, macronutrients hauv qhov ntau txaus;
• Npaj los ntawm cov khoom ntuj tsim;
• Muaj qhov saj zoo.

Tsis txhob xav tias qhov kawg taw tes tsis tseem ceeb rau kev noj tshais kom raug. Tsawg tus neeg yuav tuaj yeem tuav tau ntev ntawm kev noj zaub mov uas suav nrog tsis qab, txawm tias cov tais diav noj qab haus huv.

Nws tsim nyog sau cia cov khoom lag luam uas tsis pom zoo siv ua khoom noj thaum sawv ntxov rau cov neeg uas xav kom poob phaus:

1. Khw muesli, "nrawm" thiab cov nplej qhuav. Cov khoom ua tiav ib nrab no feem ntau muaj piam thaj ntau dhau.
2. Cov kua txiv thiab dej haus los ntawm lub khw. Qhov laj thawj yog tib yam - qab zib ntau.
3. Nqaij nyuj, nqaij rog, kib nqaij tais diav. Lawv muaj ntau ntsev, carbohydrates yooj yim, rog, thiab txuj lom. Lawv tseem ua rau koj qab los noj mov.
4. Qab zib, confectionery. Cov no yog cov carbohydrates yooj yim. Koj tuaj yeem noj lawv tsuas yog lub sijhawm luv, tom qab uas qab los yuav rov qab los dua. Ntxiv rau, lawv muaj yam tsawg kawg ntawm cov as -ham.

Tsis nco qab txog qhov loj loj rau pluas tshais. Txoj hauv kev zoo tshaj los suav cov calories yog rau txhua pluas noj. Piv txwv li, yog tias koj cov zaub mov cuam tshuam txog 1800 calories txhua hnub (qhov no yog qhov muaj txiaj ntsig zoo tshaj plaws, yog tias koj tsis zaum ntawm cov ntawv qhia zaub mov nruj thiab ua lub neej nquag), tom qab ntawd nws raug nquahu kom noj 360-450 units rau pluas tshais. Qhov no yuav ua txog 20-25% ntawm kev noj haus.

Nco ntsoov suav nrog cov dej huv huv hauv koj cov ntawv qhia thaum sawv ntxov. Nov yog txoj hauv kev zoo tshaj plaws los txhawb lub cev. Nws tsis muaj calories thiab pab ua kom cov metabolism. Ua rau tus cwj pwm haus ib khob dej ib nrab teev ua ntej noj mov. Nws raug nquahu kom ntxiv txiv qaub thiab zib ntab rau nws.

Cov khoom noj tshais yuav tsum muaj cov carbohydrates, cov protein, cov vitamins, kab kawm, cov kua txiv hmab txiv ntoo. Cov khoom xyaw no zoo tshaj ua ib leeg ib leeg. Nws yog ib qho tseem ceeb kom ua raws txoj cai no, vim cov protein ntau lossis cov kua txiv hmab txiv ntoo, piv txwv li, tuaj yeem ua rau muaj teeb meem zom zaub mov. Yog li, kev txwv tsis pub ua ke yog cov zaub mov nrov xws li scrambled qe nrog cheese thiab nqaij npuas kib. Muaj ntau cov zaub mov noj tshais muaj cov kua mis fermented.

Cov zaub mov poob phaus noj tshais

Yog tias koj noj ntau dua lossis tsawg dua thaum sawv ntxov, tom qab noj hmo yuav tsawg heev. Xws li kev faib cov calories yuav ua rau qhov tseeb tias koj daim duab yuav pom zoo zuj zus tuaj, thiab koj txoj kev noj qab haus huv yuav txhim kho. Thaum nruab hnub koj yuav muaj zog thiab muaj zog, thiab thaum noj hmo yav tsaus ntuj koj yuav tsis tau txais phaus ntxiv. Tsis txhob tub nkeeg los npaj tshais qab thiab noj tshais sai thiab hloov lawv kom tsis txhob muaj kev lom zem.

Noj cov cereals rau pluas tshais

Rau Slavs, porridge yog thib ob mov ci. Nws ntau hom yog qab, txaus siab, ua kom lub cev muaj zog, txij li cov nplej muaj ntau cov carbohydrates yooj yim. Qhov noj tshais zoo tshaj plaws yog nyob deb ntawm cov neeg nyiam oatmeal. Nws tuaj yeem ua noj hauv mis, dej, kua zaub tsis muaj rog, kefir.

Buckwheat nyob hauv qhov chaw thib ob hauv cov npe ntawm cov neeg nyiam. Nws muaj ntau cov carbohydrates thiab cov protein. Mis nyuj buckwheat porridge yog qhov zoo tshaj plaws ntawm cov protein thiab muaj peev xwm los hloov cov nqaij los ntawm qhov ntsuas no. Kuj tseem muaj txiaj ntsig zoo xws li cov nplej xws li mov xim av, cog qoob loo, pob kws. Qhov kev pom zoo tseem ceeb tshaj plaws yog tias yuav tsum tsis txhob ntxiv qab zib, nws zoo dua los hloov nws nrog cov txiv hmab txiv ntoo qhuav lossis txiv hmab txiv ntoo tshiab.

Flaxseed kua zaub

Flaxseed porridge muaj txiaj ntsig zoo rau cov neeg uas xav kom poob phaus. Nws muaj cov vitamins, minerals, amino acids, lignans, fiber, omega-3 fatty acids. Cov zaub mov tau npaj tsis yog los ntawm cov noob flax, tab sis los ntawm lub ncuav mog qab zib, uas tseem nyob tom qab nias cov roj los ntawm cov noob. Koj tuaj yeem yuav cov hmoov zoo li no hauv ntau lub khw muag khoom lossis ua nws koj tus kheej: zom cov noob ntawm cov nroj tsuag hauv lub kas fes grinder.

Rau kev ua noj, peb xav tau: ib nrab khob mis nyuj, 2 diav hmoov flaxseed, 1 tablespoon txiv hmab txiv ntoo qhuav, 1 teaspoon ntawm txiv ntseej, ib nrab ib khob suab thaj, pinch ntsev.

Peb npaj cov tais zoo li no:

• Nqa cov mis nyuj mus rau ntawm lub qhov cub.
• Ncuav flaxseed hmoov nrog nws, muab nws tso rau hauv phaj thiab sib tov kom huv si kom tsis muaj cov pob tawm.
• Tawm rau ob peb feeb kom txog thaum cov hmoov swells.
• Caij lub tais nrog piam thaj, ntsev (kom saj), txiv ntseej, sib tov.
• Ua hauj lwm rau lub rooj, muab cov txiv hmab txiv ntoo qhuav tso rau hauv lub porridge.

Millet porridge ntawm mis nyuj nrog taub dag

Qhov no yog zaub mov Lavxias ib txwm. Millet muaj txog 15% cov protein, cov amino acids tseem ceeb, fiber, cov vitamins ntawm pab pawg B, PP, potassium, phosphorus, magnesium, molybdenum, iodine, zinc, bromine, sodium. Cov nplej no yog hypoallergenic thiab yooj yim zom.

Txhawm rau npaj cov zaub mov noj qab haus huv no, koj yuav xav tau: 300-400 g ntawm taub dag, 500 milliliters mis nyuj, ib qho me me ntawm butter (kom saj), ntsev, qab zib (kom saj), 150-200 g ntawm millet.

Peb ua noj raws li cov txheej txheem hauv qab no:

1. Peb ntxuav lub taub dag, ntxuav nws thiab tshem tawm cov noob.
2. Txiav lub pulp rau hauv me me cubes.
3. Dip hauv dej npau thiab ua noj rau li 10 feeb.
4. Peb ntxuav cov nplej hauv dej txias.
5. Ntxiv cov grits mus rau taub taub hau thiab sib tov.
6. Ncuav mis nyuj rau hauv qhov sib tov, ntxiv qab zib, ntsev.
7. Muab cov porridge tso rau hauv lub lauj kaub ci thiab muab tso rau hauv qhov cub, preheated rau 150 degrees.
8. Peb tawm mus rau languish li 15 feeb.
9. Ntxiv roj raws li xav tau.

Buckwheat porridge nrog mis

Nov yog khoom noj khoom haus uas tau qhia ua thawj zaub mov ntxiv rau menyuam yaus. Nws kuj tseem muaj txiaj ntsig hauv txoj kev poob phaus. Buckwheat muaj ntau cov zaub protein, nws tsis khaws cia ua rog, thiab muaj qhov qis glycemic index.

Txhawm rau npaj cov zaub mov muaj txiaj ntsig zoo, peb xaiv cov khoom xyaw hauv qab no: ob khob dej, ob khob mis, ib khob buckwheat, qab zib, ntsev kom saj.

Ua noj li no:

• Ncuav cov nplej nrog ob peb khob dej, muab tso rau hluav taws thiab coj mus rau ib lub rhaub.
• Ntxiv me ntsis ntsev, qab zib, ua kom sov dua thiab rhaub rau 15 feeb.
• Thaum cov dej tau evaporated tag, ncuav ob peb khob mis nyuj, coj mus rau ib lub rhaub.
• Tua lub cua sov, ntxiv butter thiab npog rau 10 feeb.

Noj tshais tsev cheese tshais

Tsev cheese yog cov khoom lag luam zoo ntawm cov protein thiab cov vitamins rau lub cev. Nws tseem pab txhawb rau kev ua haujlwm ntawm cov txheej txheem zom zaub mov. Muaj ntau yam zaub mov txawv siv cov khoom no. Nws raug nquahu kom xaiv cov tsev cheese muaj roj tsawg - txog li 9%.

Noj cov tsev cheese pancakes nrog pob kws hmoov

Qhov no yog kev noj zaub mov zoo rau cov neeg uas tsis tuaj yeem tsis lees paub lawv tus kheej. Haum raws li pluas tshais rau tag nrho tsev neeg thiab rau cov uas poob phaus ib yam.

Cov khoom xyaw xav tau: 300 g ntawm tsev cheese, ib lub qe, peb diav ntawm pob kws pob kws, ib diav ntawm cov suab thaj, txiv qaub tev, ib teaspoon ntawm vanilla (almond), cinnamon kom saj.

Ua noj cheesecakes zoo li no:

1. Muab cov tsev cheese tso rau hauv phaj tob, tsav hauv lub qe, ntxiv qab zib, zom tag nrho cov khoom xyaw nrog spatula.
2. Ntxiv zest rau qhov sib tov, ntxiv vanilla, sib tov.
3. Ncuav cov cinnamon thiab ob peb diav hmoov, sib tov kom txog thaum tuab thiab tsis sib xws.
4. Peb tsim cov cheesecakes nrog peb txhais tes, ci lawv hauv qhov seem ntawm cov hmoov nplej.
5. Muab tso rau hauv ib lub lauj kaub frying thiab Fry kom txog thaum Golden xim av.

Apples ci nrog tsev cheese

Cov khoom qab zib uas tsis muaj calorie uas zoo rau noj tshais yooj yim.

Rau kev ua noj peb xav tau: 5 txiv apples, 150 g ntawm tsev cheese, 1-2 tablespoons qab zib, ib me me ntawm raisins, vanilla.

Peb ua noj raws li cov txheej txheem hauv qab no:

• Peb ntxuav cov txiv apples thiab txiav tawm saum lawv, ntxuav cov noob kom peb tau txais "khob" txiv hmab txiv ntoo.
• Npaj cov txhauv los ntawm tsev cheese, raisins, qab zib thiab vanilla. Peb zom cov khoom sib tov kom huv si.
• Muab cov nqaij minced tso rau hauv cov txiv apples.
• Peb kis cov txiv apples ntawm daim ntawv ci thiab nchuav dej me ntsis rau nws kom cov txiv hmab txiv ntoo tsis hlawv.
• Peb muab daim ntawv ci rau hauv qhov cub rau ib nrab teev.

Carrot casserole nrog tsev cheese

Qhov no yog cov zaub mov qab heev, tshais tshais. Qab zib tsis tuaj yeem ntxiv rau nws, txij li cov zaub nws tus kheej yog qab zib.

Rau kev ua noj, peb khaws cov khoom lag luam hauv qab no: 500 g ntawm tsev cheese, 200 g ntawm carrots, 100 g ntawm raisins, 50 g ntawm butter, ib lub qe, tsib dia suab thaj, peb diav qaub cream, peb dia semolina, vanilla (mus saj).

Cov txheej txheem ua noj yog raws li hauv qab no:

1. Txiav lub carrots rau hauv me me los yog peb ntawm ib tug grater.
2. Simmer nws hauv butter kom txog thaum muag muag.
3. Yeej tsev cheese, qaub cream, qab zib thiab qe kom txog thaum du.
4. Ncuav semolina rau hauv qhov loj. Qhov tshwm sim yuav tsum yog tuab tuab. Yog tias cov tuab tuab tsis txaus, koj tuaj yeem ntxiv semolina ntxiv.
5. Peb ntxuav tawm lub raisins, ntxiv rau curd loj.
6. Zuaj cov carrots nrog rab rawg lossis tuav hauv rab.
7. Peb sib tov cov carrots loj nrog curd.
8. Peb kis lub casserole hauv ib lub tais greased nrog zaub roj, muab tso rau hauv qhov cub rau ib nrab teev.

Kev noj zaub mov zoo noj tshais nrog txiv hmab txiv ntoo

Txiv hmab txiv ntoo yog lub hauv paus ntawm cov zaub mov noj nyob rau lub caij ntuj sov. Yog li ntawd, sai li sai tau cov txiv hmab txiv ntoo raws caij nyoog tshwm sim, tsis txhob nkim sijhawm thiab nqus lawv ntau ntau, ua kom rov qab sib npaug ntawm cov vitamins thiab kab kawm hauv lub cev.

Txiv hmab txiv ntoo kua zaub

Cov kua txiv hmab txiv ntoo rau pluas tshais yog qhov lav ntawm lub zog thiab kev loj hlob rau tag nrho hnub. Peb npaj nws yooj yim:

• Muab ib khob txiv kab ntxwv, txiv apples, txiv tsawb, txiv pos nphuab, almonds (rau saj) rau hauv lub tais ntawm cov khoom noj khoom haus los yog rab.
• Peb ncuav nyob rau hauv ib khob ntawm cov kua txiv.
• Ntxiv ib teaspoon ntawm cinnamon.
• Yeej qhov loj kom txog thaum tus.
• Ncuav rau hauv tsom iav los yog daim hlau, kho nrog txiv pos nphuab.

Txiv tsawb pancakes

Qhov no yog tais uas yuav dhau los ua kev noj tshais rau menyuam yaus thiab lawv niam lawv txiv uas poob phaus.

Txhawm rau npaj nws, koj yuav xav tau: ob peb txiv hmab txiv ntoo loj, ib thiab ib nrab tsom iav ntawm cov hmoov nplej ntxhib, ib thiab ib nrab tsom iav ntawm kefir, ob peb qe, ib diav zib ntab, roj zaub.

Ua noj ua haus raws li lub tswv yim:

1. Mash txiv tsawb hauv ib phaj.
2. Ncuav hmoov rau hauv ib lub tais, ua rau muaj kev nyuaj siab hauv nruab nrab.
3. Sib tov txiv tsawb nrog kefir, qe thiab zib ntab.
4. Ncuav rau hauv hmoov thiab knead.
5. Fry pancakes nyob rau hauv ib tug kub frying lauj kaub.
6. Pab nrog yogurt lossis zib ntab.

Noj cov zaub mov charlotte

Ib lub tais rau cov neeg uas tsis tuaj yeem ua yam tsis muaj khoom qab zib, txawm tias noj zaub mov. Tsis zoo li kev ci ci ib txwm, nws yuav tsis cuam tshuam los ntawm koj daim duab.

Rau kev ua noj koj yuav xav tau: 6 txiv apples, ob peb lub qe dawb, ib khob kefir, ib lub qe, ib nrab khob ntawm tag nrho cov hmoov nplej thiab oatmeal, peb teaspoons ntawm zib ntab, pinch ntawm cinnamon, kua txiv qaub.

Ua noj charlotte zoo li no:

• Tev lub txiv apples, txiav tawm cov noob, txiav rau hauv nyias slices, nphoo nrog txiv qaub kua txiv.
• Sib tov cov flakes nrog qe dawb, qe, hmoov thiab zib ntab. Peb maj mam qhia kefir. Qhov sib xws ntawm lub khob noom cookie yuav tsum ntws.
• Tawm qhov sib tov rau 15 feeb kom swell cov flakes.
• Ncuav lub khob noom cookie rau hauv pwm thiab muab tso rau hauv qhov cub rau ib nrab teev ntawm qhov kub ntawm 200 degrees.

Kev noj tshais noj tshais nrog zaub

Koj tuaj yeem ua zaub mov noj qab nyob zoo los ntawm zaub, thiab cov no tsis yog zaub nyoos xwb. Nws raug nquahu kom muab lawv nrog cov zaub mov muaj protein thiab carbohydrates - ntses thiab nplej.

Zaub casserole

Pib zoo rau hnub ntawd thiab muaj peev xwm siv cov qhob cij qub thiab zaub thaum "tsuas yog me ntsis" xwb.

Rau cov zaub mov peb xav tau: 6-7 qe, ob peb khob ntawm grated nyuaj cheese, 6 daim khob cij qub, ob peb khob mis nyuj, kua txob, ntsev, khob khob pob kws, ib nrab khob zaub paj npleg, ib nrab ib khob ntawm nceb, ib feem peb ntawm ib khob ntawm ntsuab dos, txuj lom kom saj.

Ua noj li no:

1. Yeej qe nyob rau hauv ib lub tais, ntxiv mis nyuj thiab cheese rau lawv.
2. Ntxiv cov qhob cij hlais rau qhov sib tov thiab do kom txog thaum nws muag.
3. Ncuav tawm qhov txhaws - zaub uas koj nyiam.
4. Ntsev thiab kua txob.
5. Ncuav qhov sib tov rau hauv pwm thiab ci hauv qhov cub rau 50 feeb.

Noj zaub xam lav "Tub sab"

Daim ntawv qhia thawj thiab yooj yim no muaj ob qho zaub thiab muaj protein ntau. Yog li ntawd, nws yog qhov zoo tshaj rau poob phaus.

Txhawm rau npaj nws, peb yuav xav tau: 100 g ntawm nqaij qaib nqaij qaib mis, ib nrab ntawm cov carrots thiab Peking zaub qhwv, peb diav ntawm cov pob kws siav lossis cov kaus poom, ob dia txiv qaub kua txiv, yogurt, ntsev.

Ua zaub xam lav zoo li no:

• Peb ua qhov hnav khaub ncaws: txiav cov tshuaj ntsuab, sib tov nrog yogurt thiab kua txiv qaub, kua txob thiab ntsev.
• Txiav lub cabbage mus rau hauv nyias ib daim hlab, peb grated carrots.
• Ua noj nqaij qaib fillet thiab txiav finely.
• Muab tag nrho cov khoom xyaw tso rau hauv lub tais zaub xam lav thiab ncuav tshaj cov ntses.

Noj eggplant nyob rau hauv batter

Nov yog cov zaub mov uas yuav coj koj lub sijhawm tsawg heev los npaj thaum sawv ntxov. Thiab txhua tus neeg hauv tsev neeg yuav muaj peev xwm txaus siab rau nws.

Npaj cov khoom xyaw: ob peb eggplants nruab nrab, ib lub qe, ob peb diav roj zaub, ib diav hmoov thiab semolina txhua, ntsev, ib feem peb khob mis nyuj.

Tom qab ntawd peb ua raws cov phiaj xwm no:

1. Peb ntxuav, txiav eggplants rau hauv nyias daim hlau.
2. Peb knead lub batter: sib tov hmoov, semolina, qe, mis.
3. Ntsev lub eggplant, poob nws hauv lub khob noom cookie thiab kib hauv lub lauj kaub kub hauv cov roj zaub.

Noj tshais qab heev nrog cov qe

Qe yog cov khoom noj tshais niaj hnub. Txawm li cas los xij, kev noj zaub mov kom yuag yog xaiv tau zoo txog cov khoom no. Qe tsuas tuaj yeem ua noj raws li cov zaub mov tshwj xeeb kom lawv coj cov txiaj ntsig kev noj qab haus huv thiab pab txhawb kom poob phaus.

Omelet yob

Cov tais zoo heev tsis yog rau noj tshais nkaus xwb, tab sis kuj yog rau rooj noj mov. Nws yooj yim zoo nkauj los npaj.

Koj yuav xav tau cov khoom lag luam hauv qab no: 6 qe, 6 dia ntawm feta cheese, kua txob liab, arugula, paprika, ntsev, kua txob, zaub roj.

Peb ua noj li no:

• Yeej qe nrog ntsev thiab kua txob.
• Sov lub lauj kaub nrog roj thiab ncuav cov qe sib tov rau hauv nws, kib rau ob sab kom txog thaum Golden xim av.
• Peb kis cov omelet tiav rau ntawm parchment thiab cia txias.
• Tom qab txias, nphoo nws nrog cheese, muab kua txob, txhoov rau hauv ib daim hlab, arugula.
• Maj mam dov thiab qhwv hauv cov yeeb yaj kiab. Peb muab tso rau hauv lub tub yees rau ib nrab teev.
• Txiav lub yob rau hauv feem.

Zucchini omelet

Qhov no yog tais uas siv sijhawm li ob peb feeb los ua noj. Rau nws, peb yuav tsum tau noj: ib lub zucchini me me, 6 lub qe, ib nrab khob ntawm feta cheese, kua txob, ntsev, zaub roj.

Peb ua noj raws li cov txheej txheem hauv qab no:

1. Ntxuav zucchini thiab txiav rau hauv cubes.
2. Tshav kub lub lauj kaub nrog roj thiab maj mam kib cov zaub.
3. Yeej qe, ntxiv cheese, ntsev thiab kua txob sib tov.
4. Sau nrog ntau zucchini.
5. Ci lub omelet ntawm ob sab kom txog thaum Golden xim av.

Omelet nrog tsev cheese

Qhov no yog kev noj tshais zoo tshaj plaws ua ke. Ntxiv mus, nws yooj yim heev los npaj nws.

Peb noj peb lub qe, ib quarter khob ntawm tsev cheese, ntsev, kua txob kom saj thiab me ntsis roj zaub.

Ua noj li no:

• Muab tsev cheese, qe, ntsev, kua txob tso rau hauv rab thiab zom kom txog thaum du.
• Tshav kub lub lauj kaub thiab ncuav qhov sib tov rau hauv.
• Stirring qhov loj, kib lub omelet kom txog thaum ua tiav.

Yuav ua li cas ua noj tshais noj tshais - saib cov vis dis aus:

Kev noj tshais tshais rau kev poob phaus yuav tsum ua kom yooj yim, noj qab haus huv thiab cov ntsiab lus calorie tsawg. Muaj ntau cov zaub mov txawv los ntawm ntau yam khoom lag luam uas tau tsim los rau cov neeg uas xav noj kom raug thiab kom haum.