Climax yog lub sijhawm ntawm tus poj niam lub neej uas tsis tuaj yeem zam tau. Ntau tus muaj kev txhawj xeeb txog kev hloov pauv hauv lub cev thaum lub sijhawm no. Ib qho ntawm lawv yog qhov hnyav nce thaum tswj kev ua neej zoo ib yam. Vim li cas qhov no tshwm sim? Yuav ua li cas kom tsis txhob zoo thaum lub sij hawm cev xeeb tub? Hauv tsab xov xwm koj yuav pom cov lus qhia zoo ntawm kev ua neej nyob, noj zaub mov, kev tawm dag zog. Xav txog cov tshuaj uas pab koj nyob hauv lub cev.
Vim li cas qhov hnyav nce?
Vim li cas tus poj niam thiaj li zoo dua thaum cev xeeb tub? Nyob rau hauv luv luv, yog vim li cas rau qhov no yog qhov hormonal imbalance txuam nrog menopause. Menopause pib qhov nruab nrab ntawm 45-50 xyoo. Ib qho ntawm nws cov yam ntxwv tshwm sim yog kev tawm tsam ntawm zes qe menyuam ua haujlwm. Qhov tshwm sim yog qhov txo qis ntawm cov poj niam cov tshuaj hormones. Cov no yog tarragon thiab progesterone. Thiab lawv ua ntau yam haujlwm tseem ceeb hauv lub cev ib zaug:
- Lub luag haujlwm rau lub xeev ntawm kev ua menyuam yaus. Raws li kev cuam tshuam ntawm cov tshuaj hormones no, cov qe loj hlob tuaj, lub tsev menyuam npaj rau lawv fertilization.
- Ua kom lub elasticity ntawm daim tawv nqaij thiab mucous daim nyias nyias. Ua tsaug rau cov tshuaj hormones no, lawv cov suab nrov thiab elasticity tau khaws cia.
- Control dua cov txheej txheem metabolic hauv lub cev. Ntawd yog, qhov sib npaug yog ua kom ntseeg tau ntawm lub zog tau txais thiab twb tau siv lawm. Tab sis thaum cev xeeb tub, piv txwv li, tawm ntawm 1000 Kcal tau txais, tsuas yog 300 Kcal tau noj, thiab qhov seem 700 Kcal yog tso los ntawm cov rog. Qhov no piav qhia qhov hnyav nce nrog menopause.
Cov rog rog yuav tso rau ntawm lub plab, sab, hauv thaj tsam gluteal. Qhov hnyav tshaj thaum cev xeeb tub yog muab faib ua pawg hauv qab no:
- Android (txiv neej). Cov rog sib xyaw ua ke sib npaug thoob plaws lub cev.
- Gynoid (feminine). Cov rog rog yuav muab tso rau ntawm tus ncej puab thiab pob tw. Qhov no ua rau daim duab me ntsis pear-puab. Qhov hnyav li no yog fraught nrog kev pheej hmoo ntawm cov kab mob ntawm cov hlab ntsha thiab cov hlab ntsha.
- Abdomino-visceral. Cov roj deposits feem ntau ntawm ob sab thiab lub plab mog. Qhov no ua rau daim duab zoo li txiv apples.
Yuav ua li cas xam BMI?
Ib tug poj niam yuav tsum paub tseeb tias nws yeej muaj phaus ntxiv. Yuav ua li cas xam lub cev qhov ntsuas qhov ntsuas rau cov poj niam? BMI pab ntsuas qhov degree uas tus neeg qhov hnyav sib npaug nws qhov siab. Yog li, nws tuaj yeem nkag siab tias tus neeg lub cev hnyav npaum li cas.
Yuav ua li cas xam lub cev qhov hnyav rau cov poj niam? Xav tauua haujlwm nrog tus qauv yooj yim:
I=m/h2.
Tus nqi ntawm no yog raws li nram no:
- I - BMI nws tus kheej;
- m - lub cev hnyav kg;
- h - qhov siab hauv meters.
Piv txwv: 80kg / (1.7m x 1.7m)=80 / 2.89=27.68…
Tam sim no tig mus rau kev txhais:
- 18, 5-24, 9 yog qhov qub.
- 25-30 - xeev ntawm kev rog ua ntej.
- 30-35 - rog.
- 35-40 - rog rog hnyav.
- 40 thiab siab dua - rog hnyav heev.
Yuav ua li cas kom tsis txhob hnyav?
Yuav ua li cas kom tsis txhob zoo thaum lub cev tsis muaj zog? Ntau tus, hmoov tsis zoo, ntseeg tias qhov hnyav nce menopause tsis tuaj yeem tiv thaiv lossis nres. Tab sis qhov tseeb nws tsis yog.
Yuav ua li cas nrog qhov hnyav nrog menopause? Cov kws tshaj lij qhia kom ua raws li cov lus qhia ua ntej:
- Kev puas siab puas ntsws. Tsis txhob txhawj txog qhov kev hloov pauv uas tshwm sim nrog lub cev. Qhov no yog ib qho txheej txheem uas txhua tus poj niam mus dhau. Nws tiv thaiv tsis tau. Tab sis nws muaj peev xwm saib zoo ob qho tib si thaum cev xeeb tub thiab tom qab nws. Tsuas yog tib yam, kev nyuaj siab, ntxhov siab vim yog qhov txaus ntshai vim lawv pib "stick".
- khoom noj muaj txiaj ntsig. Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias kev noj zaub mov nruj thaum cev xeeb tub ua rau lub cev tsis muaj tsawg dua kev noj ntau dhau. Thaum lub sij hawm lub neej no, lub cev yuav tsum tau txais tag nrho cov vitamins thiab minerals nws xav tau. Txhua yam uas xav tau yog kev kho cov khoom noj, hloov mus rau qhov tseem ceeb ntawm cov khoom noj muaj protein ntau hauv cov ntawv qhia zaub mov.
- Lub cev ua haujlwm. Yuav ua li cas kom tsis txhob zoo thaum lub sij hawm cev xeeb tub? Txuas ntxiv mus ua lub neej nquag. Tom qab tag nrho, lub zog pib sivlub cev tsis muaj zog. Yog li hais tias nws qhov ntau dhau tsis tig mus rau hauv lub cev rog, koj yuav tsum txav mus ntxiv. Peb yuav tsum tsis txhob hnov qab tias cov leeg nqaij kuj tsis muaj zog. Ntawd yog, cov leeg nqaij yog hloov los ntawm cov rog. Tsuas yog kev cob qhia tas li tuaj yeem tiv thaiv qhov no.
Txoj kev ua neej nyob
Yuav ua li cas tus poj niam yuav poob phaus nrog menopause? Nws yog ib qho tseem ceeb uas yuav tsum ua raws li 10 txoj cai hauv kev ua neej:
- Fractional khoom noj khoom haus. Nws yog ib qho tseem ceeb uas yuav tsum tau noj ntau zaus, tab sis nyob rau hauv me me. Piv txwv li, rau 6 zaug hauv ib hnub, tab sis nrog qhov hnyav ntawm qhov hnyav tsis tshaj 300 g. Qhov no ua rau kev noj zaub mov noj tsuas yog ua kom lub zog poob qis, thiab tsis ua kom rog rog.
- Kev tswj dej. Haus tsawg kawg yog 1.5 liv dej (5-6 khob) ib hnub twg. Ntshiab, tsis yog carbonated, unsweetened. Nws pab ntxuav cov co toxins, zom cov rog, thiab txhim kho daim tawv nqaij elasticity.
- Ua ntej txhua pluas mov koj yuav tsum haus ib khob dej, noj zaub tsis qab. Qhov no dulls qhov kev tshaib kev nqhis, npaj lub plab zom mov rau kev zom.
- chew koj cov zaub mov kom huv si. Qhov no tso cai rau koj kom ncav cuag saturation nrog zaub mov, pab ntxiv zom thiab metabolism.
- Saib cov khoom noj txom ncauj nrog cov txiv hmab txiv ntoo qhuav, txiv ntoo. Ntawm chav kawm, nyob rau hauv moderation. Tab sis tsis txhob siv txiv tsawb, hnub tim thiab txiv laum huab xeeb rau qhov no.
- Noj mov kawg yuav tsum yog 2 teev ua ntej yuav mus pw, tsis yog thaum 6 teev tsaus ntuj. Nov yog ib qho kev ntseeg tsis raug.
- Txuag ntxiv. Cov no yog taug kev hauv lub tiaj ua si, kev tawm dag zog thaum sawv ntxov, ua luam dej, caij tsheb kauj vab. Yuav tsum taunoj ob peb so sov so yog tias koj muaj haujlwm sedentary.
- Txhob tus cwj pwm phem. Lawv muaj kev cuam tshuam tsis zoo rau kev noj qab haus huv, qeeb metabolism.
- Saib cov calorie suav. Thaum muaj hnub nyoog 50 xyoo, ib tug neeg yuav tsum noj 1000-2000 Kcal ib hnub. Ntxiv mus, 60% ntawm cov khoom noj yog txiv hmab txiv ntoo thiab zaub, 25% - proteins, 15% - "slow" carbohydrates.
- Kev kuaj mob tsis tu ncua. Nrog rau hnub nyoog, qhov kev pheej hmoo ntawm kev tsim kab mob hnyav nce. Tshwj xeeb tshaj yog thaum cev xeeb tub. Tsis txhob hnov qab mus ntsib kws kho mob endocrinologist, gynecologist thiab kws kho mob txhua rau lub hlis.
Kuv yuav tso dab tsi?
Yuav ua li cas kom tsis txhob zoo thaum lub cev tsis muaj zog? Nutritionists pom zoo kom khaws ib daim ntawv teev zaub mov. Nws sau cov tais uas tau noj, nyob rau hauv qhov ntau npaum li cas, thaum lub sij hawm ntawm hnub twg. Cov ntaub ntawv no yuav tsum tau txheeb xyuas los txiav txim seb yuav koom nrog dab tsi, hloov dab tsi.
Nws yog ib qho tseem ceeb kom tsis txhob haus luam yeeb lossis kib. Yog vim li cas yog tias lawv muaj calorie ntau ntau, nyuaj rau zom los ntawm lub cev. Lawv yuav tsum tau hloov nrog stewed, boiled, ci zaub mov, tig mus rau chav ua noj. Cov zaub mov zoo li no yooj yim dua rau zom thiab txo qis hauv calories.
Kev noj zaub mov rau lub cev tsis muaj zog, raws li cov kws tshaj lij, yuav tsum tsis suav nrog cov hauv qab no:
- Cawv. Tshwj xeeb, npias yog ib qho dej haus uas muaj calorie ntau ntau. Caw tau tso cai, tab sis tsis pub ntau tshaj 1-2 khob ib lub lis piam.
- Tsiaj rog. Lawv tau nqus los ntawm lub cev ntev, tab sis sai sai los ntawm cov phaus ntxiv. Yog li ntawd, koj yuav tsum txwv koj tus kheej raulard, butter, fatty mis nyuj khoom, tshwj xeeb tshaj yog cov sweetened nrog qab zib.
- Kev ci thiab ci. Cov zaub mov no muaj cov carbohydrates ntau.
- Qab zib carbonated dej qab zib. Tag nrho cov dej qab zib raws li cov pa roj carbon dioxide muaj teeb meem rau daim duab, vim tias cov no yog "kho tsis muaj calories". Qhov xwm txheej no hnyav dua los ntawm carbohydrate - qab zib.
- Chocolate, khoom qab zib, ncuav mog qab zib, pastries thiab lwm yam khoom qab zib. Kev tsim txom ntawm cov khoom no tsis pom zoo vim lawv cov nplua nuj nyob hauv carbohydrates.
- khoom noj kaus poom. Feem ntau cov kaus poom muaj ntsev, uas khaws cov kua hauv lub cev, uas yog fraught nrog puffiness, o.
- khoom haus luam yeeb thiab rog. Tsis zoo absorbed los ntawm digestive ib ntsuj av, zoo zoo rau lub cev. Nws ntseeg tias lawv muaj carcinogens.
- S alty food. Raws li peb tau hais lawm, ntsev khaws cov kua hauv lub cev. Nws yog ib qho tseem ceeb kom txo nws cov kev noj mus rau 3 g ib hnub twg.
Yuav ua li cas yam tsis muaj koj noj?
Yuav ua li cas kom hnyav thaum cev xeeb tub? Tig mus rau kev noj zaub mov kom zoo, muaj txiaj ntsig zoo. Nws yog ib qho tseem ceeb uas cov vitamins thiab minerals nkag mus rau hauv lub cev raws li tus nqi nrog zaub mov. Thaum muaj hnub nyoog 45-50 xyoo, yuav tsum tau them nyiaj ntau rau kev noj cov calcium. Ntxuav nws tawm hem cov pob txha nkig, nkig rau tes thiab plaub hau poob. Lwm cov ntsiab lus tseem ceeb yog potassium thiab magnesium. Lawv ua kom lub cev ua haujlwm ntawm vascular-cardiac system.
Yuav ua li cas kom tsis txhob rog thaum cev xeeb tub? Ua raws li cov lus qhia saum toj no, nws yuav pab tau kom ua tiav koj cov khoom nojraws li hauv qab no:
- Cov khoom fermented mis nyuj, tsev cheese nrog tsawg feem pua ntawm cov rog. Lawv muaj cov calcium uas tsim nyog, tso cai rau koj kom tau txais sai dua.
- -Nqaij Nqaij, Ntses, Mob Siab, Rau Txim. Cov saum toj no yog ib qhov chaw ntawm collagen, uas muab cov tawv nqaij elasticity, yog ib lub tsev khoom siv rau cov hlwb. Cov zaub mov no kuj tseem muaj cov rog polyunsaturated.
- taum. Qhov chaw ntawm zaub protein. Taum cov tais diav muaj calorie tsawg, tab sis cia koj txaus siab rau koj txoj kev tshaib kev nqhis ntev. Tsis tas li ntawd, lawv muaj cov tshuaj uas txhawb kev tsim cov cell sai.
- zaub thiab txiv hmab txiv ntoo. Ua ke nrog cov khoom no, cov vitamins, fiber, uas yog qhov tseem ceeb rau kev ua haujlwm ntawm lub plab zom mov, nkag mus rau hauv lub cev. Lwm qhov ntxiv yog cov ntsiab lus calorie tsawg.
- Cov khoom ci ua los ntawm cov hmoov nplej durum lossis hmoov nplej wholemeal. Cov no yog cov "slow" carbohydrates uas xav tau rau kev ua haujlwm ntawm endocrine system.
- zaub rog. Kev tsis lees paub tag nrho cov as-ham no yog qhov yuam kev loj. Cov rog yuav tsum tuaj, tab sis tsuas yog nyob rau hauv daim ntawv ntawm polyunsaturated qauv. Tshwj xeeb, nws yog txiv ntseej, linseed roj.
Sports load
Tau kawg, kev ntsuas qhov hnyav yuav tsis zoo rau cov poj niam uas tsis muaj kev ua neej nyob. Txhawm rau kom ua tiav cov txiaj ntsig, koj yuav tsum siv rau cov chav kawm tsis tu ncua, tsawg kawg 2-3 zaug hauv ib lub lis piam. Lub sijhawm ntawm ib qho kev tawm dag zog tsawg kawg yog 20-25 feeb.
Nws raug tso cai ua kev tawm dag zog hauv ntau txoj hauv kev, so ntawm 5 feeb ntawm lawv. Zoo dua rau kev xyaum sab nraum zoov. Zoo dua pib nrogtaug kev ntev, tom qab ntawd ntxiv lub teeb jogging, kho kev tawm dag zog.
Nws yog ib qho tseem ceeb uas cov load nce yog maj mam. Yog tias qhov kev cob qhia mob siab heev, kev so ntev yog xav tau, vim tias cov leeg yuav tsum muaj sijhawm rov qab los. Qhov no tsis tshwm sim sai li thaum tseem hluas.
Txoj cai tseem ceeb: kev cob qhia yuav tsum ntxiv dag zog thiab lub zog, tsis txhob coj lawv mus. Yog tias koj hnov mob, ntxhov siab, nws nyuaj rau koj ua qhov kev tawm dag zog, nws yog qhov zoo dua los hloov lawv mus rau lwm txoj haujlwm. Cia peb nthuav qhia qee qhov piv txwv ntawm kev ua kom zoo gymnastics nrog kev laus rau cov poj niam:
- Puag koj lub plab. Kos rau ntawm koj tus txha nraub qaum thiab ces thawb nws tawm. Rov ua dua 25-40 zaug.
- Tuag koj nraub qaum. Nce koj ob txhais ceg. Tuav lawv, ces qis dua thiab so cov leeg. Rov ua dua 6-10 zaug.
- Tso koj txhais tes rau ntawm phab ntsa, muab koj txhais ko taw xub pwg dav sib nrug. Squat down nrog koj lub hauv caug tawm mus rau sab, ces sawv, tensing cov leeg ntawm perineum, pob tw thiab ncej puab. Rov ua dua 8-10 zaug.
- Sit hauv pem teb Turkish style. Ua pa thaum koj tsa koj txhais tes thiab khoov rov qab. Tom qab ntawd, leaning rau pem hauv ntej, exhale. Rov qab mus rau qhov chaw pib. Rov ua dua 5 zaug.
- Muab koj txhais taw ua ke thiab koj txhais tes rau ntawm koj lub duav. Zaum thiab sawv ntawm koj ob txhais taw. Rov ua dua 6-10 zaug.
Qhov kev sov so no tshwj xeeb yog tias koj tau ua haujlwm nyob rau lub sijhawm ntev.
Cardio Load
Lub ntsiab ntxiv ntawm kev cob qhia cardio yog qhov ua tau zoo dua nrog kev siv zog tsawg. Dab tsi tuaj yeem nyob ntawm no? Nordic taug kev,khiav, ua luam dej, kis las.
Yog koj tsis tau kawm ua ntej, koj yuav tsum mob siab rau 20 feeb rau cov chav kawm. Tom qab ntawd maj mam nce lub sijhawm no mus rau 40-50 feeb. Kev cob qhia kev ua haujlwm - 3-4 zaug hauv ib lub lis piam. Nws yog ib qho tseem ceeb heev kom tsis txhob overexert koj tus kheej ntawm no, vim hais tias nrog menopause no tsis zoo rau kev noj qab haus huv. Yog tias koj pom tias tsis xis nyob, tsis xis nyob, qhov hnyav ntawm lub load yuav tsum raug txo.
Los ntawm kev tawm dag zog cardio, koj tuaj yeem xaiv cov hauv qab no:
- 10 feeb ntawm txoj hlua dhia.
- Buckles rau pem hauv ntej, rov qab, sab xis thiab sab laug 10-15 zaug.
- dhia nrog ob txhais ceg sib nrug lub xub pwg dav sib nrug thiab nthuav caj npab - 20 zaug.
Ua luam dej thiab aerobics
Cov no yog cov txheej txheem zoo nkauj thiab noj qab nyob zoo. Hauv particular, kev tiv thaiv ntawm osteoporosis, pob txha tawg, kab mob plawv. Xws li kev tawm dag zog yuav ntxiv dag zog tsis tau tsuas yog pob txha loj, tab sis kuj rau lub plawv cov leeg. Nws yuav tsum tau muab sau tseg tias aqua ce, tsis zoo li cov zoo tib yam, tsis txhob muab ib tug muaj zog load rau pob qij txha.
Txawm li cas los xij, tsuas yog cov chav kawm ua haujlwm tsis tu ncua yog qhov muaj txiaj ntsig. Kev ua luam dej yog qhov zoo tshaj plaws muab txhua hnub rau tsawg kawg ib nrab teev. Xyaum ua dej aerobics tsawg kawg 2 zaug hauv ib lub lis piam.
Ua tib zoo mloog cov kev ua hauv qab no:
- 15 feeb dej khiav. Nyob rau hauv cov ntaub ntawv no, nws yog ntshaw kom pov lub hauv caug siab li sai tau. Kev txav caj npab zoo ib yam li thaum khiav hauv av.
- Txhais koj ob txhais ceg dav. Ua lub cev twists sab laug thiab sab xis.
- Cia li tuav koj txhais tes rau hauv dej sib npaug mus rau hauv qab ntawm lub pas dej. Txav mus thiab rub sai yam tsis tau khoov.
- Cia koj lub luj tshib ntawm sab ntawm lub pas dej, nias koj nraub qaum tawm tsamphab ntsa. Tsa koj ob txhais ceg mus rau hauv qab. Tsis khoov, hla lawv hloov.
YYoga
Ua yoga nrog menopause muaj ntau yam zoo:
- Txoj kev ua pa ntawm tes.
- Txhim kho cov txheej txheem metabolic.
- Tiv thaiv kiv taub hau thiab mus ob peb vas.
- Tshem cov tsos mob menopause - tawm hws, ua tsis taus pa, kub flashes.
- Kev tiv thaiv kab mob vegetovascular.
- Sib ntaus rog rog.
Tab sis nrog kev noj zaub mov tsis zoo, nws yog qhov zoo dua los tso tseg cov poses cuam tshuam nrog kev txav nrawm, xav tau ua pa ntev, nyob twj ywm hauv tib txoj haujlwm ntev. Ib yam li lwm yam piv txwv, tsuas yog kev tawm dag zog tsis tu ncua yuav pab kom ua tiav cov txiaj ntsig ntawm no.
Homeopathy thiab noj tshuaj ntxiv
Ib tug poj niam yuav tsum tau xyuam xim rau ntau yam tshuaj uas tuaj yeem tiv taus cov tsos mob ntawm menopausal. Tab sis koj yuav tsum noj tshuaj tsuas yog nrog kev tso cai los ntawm koj tus kws kho mob.
Ntawm cov pov thawj thiab kev kho tau zoo, cov hauv qab no sawv tawm:
- Remens tshuaj. Nrog menopause, kev kho mob feem ntau yog muab los ntawm gynecologists. Qhov no yog ib qho tshuaj homeopathic uas cuam tshuam rau keeb kwm hormonal. Pab kom txo tau cov tsos mob ntawm menopause, normalizes metabolic dab nyob rau hauv lub cev, muaj txiaj ntsig zoo ntawm kev puas siab puas ntsws keeb kwm yav dhau.
- "Inoklim". Cov khoom no muaj cov ntses gelatin, taum pauv, vitamin E thiab zaub roj. Kev noj haus ntxiv uas tso cai rau koj kom pw tsaug zog zoo, tiv thaiv tachycardia, txo cov hlab ntshasiab.
- "Climaxan". Kev kho mob homeopathic uas tso cai rau koj los daws cov teeb meem hauv qab no ntawm kev laus: insomnia, mus ob peb vas, tachycardia, kub flashes, kiv taub hau, tawm hws.
- "Femiwell". Cov khoom muaj cov extracts ntawm liab clover thiab soy. Pab kom txo tau cov tsos mob ntawm menopause, normalizes ntshav siab, tso cai rau koj tiv nrog mob taub hau. Cov neeg tsim khoom pom zoo cov tshuaj no los tiv thaiv kev mob pob txha thiab mob qog noj ntshav.
- "Klimaktoplan". Cov ntsiav tshuaj homeopathic nrog cov teebmeem zoo li estrogen. Cov tshuaj normalizes lub hlwb-kev xav, tshem tawm cov kab mob vegetovascular.
Tshuaj Kho Mob
Puas yog "Reduxin" tshuaj rau cov poj niam cev xeeb tub? Qhov no yog ib qho tshuaj rau poob phaus. Nws active ingredient yog sibutramine. Cov tshuaj no tsuas yog siv rau kev rog rog nrog BMI ntawm 30 kg / m 2 thiab ntau dua. Thiab tseem nrog lub cev hnyav, nyuaj los ntawm cov kab mob loj. Piv txwv li, ntshav qab zib.
Yog tias qhov hnyav tsis tau nce ntxiv, ces tus poj niam tau muab tshuaj hormonal tsom, feem, ntawm kev sau cov tshuaj estrogen thiab progesterone uas ploj lawm.
Ua piv txwv, peb sau cov cuab yeej hauv qab no:
- "Klimonorm". Cov khoom xyaw nquag yog progestogen thiab estrogen. Nws raug sau tseg rau kev hloov pauv ntawm daim tawv nqaij, teeb meem hauv thaj chaw urogenital, kev nyuaj siab.
- "Ovestin". Lub active tshuaj yog estriol. txhais tau tiaspab rov zoo li qub microflora, epithelium ntawm qhov chaw mos, ncauj tsev menyuam, qhov chaw mos, urethra.
- "Estrofem". Lub ntsiab tivthaiv yog estradiol. Cov tshuaj tau tsim los tshem tawm cov tsos mob menopausal, muaj txiaj ntsig zoo ntawm cov pob txha.
Nws tuaj yeem tsis nce qhov hnyav thaum cev xeeb tub. Tab sis rau qhov no koj yuav tsum tau kho koj txoj kev ua neej: tig mus rau kev noj qab haus huv, ua kom nquag plias, tso zaub mov tsis zoo.
