9 Nutrient-Dense Foods I ngaihthah

Hrisel taka awm tur chuan chaw tha ei a ngai tih kan hre vek. Chaw hrisel kan sawi hian ei tur man to, lar tak tak, salmon, broccoli, leh almond te kan ngaihtuah fo thin. Dik tak chuan hengah hian kan inkhung hran a ngai lo. Heng star lar tak takte ang bawk hian ei tur dang tam tak, hla taka thup, mahse nutrition nena khat tak tak a awm bawk. Vawiin hian superfoods 9 kan sawi dawn a, chu chu i ei leh in-a dah tel tlak a ni a, mahse i ngaihven vak lo mai thei.

Kan sawi tum superfoods 9 te hi engte nge ni?

Okay, chuvangin heng ei tur te hi pakhat hnu pakhatin han en ila. Chûng zînga ṭhenkhat chu i hmuh fo thilte pawh a ni thei a, mahse eng nge a nih chiah i hre lo mai thei. Ṭhenkhat phei chu i tan chuan tlem a thar deuh pawh a ni thei.

1. Cauliflower chi hrang hrang

Broccoli hi mi zawng zawngin kan hre vek. Mahse, a cousin, cauliflower dum hi chutiang chuan kan ngaihtuah em? Broccoli ang bawkin cauliflower hian vitamin C leh fiber a pai tam hle. Hei hian i immune system tichak turin a pui thei a, i digestive system pawh a ti hrisel thei tihna a ni.

Chu aia danglam bik a awm. Cauliflower leh broccoli ang chi thlaiah hian natural phytochemical ``(Sulforaphane)'' tih a awm a. Rannung zirchiannaah chuan he chemical hian cancer cells lakah nghawng a nei hmasa tih hmuhchhuah a ni. Dik tak chuan cancer thlentu tam tak a awm laiin, kan ei leh in hi awlsam taka kan thunun theih thil a ni.

2. Sardines-ah chuan a awm

He sangha hi te tak te ni mahse, ei leh in lamah chuan a lian hle a ni. Sardines hian omega-3 fatty acids a pe tha hle a, kan thinlung leh thluak tan a tha hle. Tin, vitamin B12 tamna ei tur an ni tih pawh sawi pawh a dik. He vitamin B12 hi kan nervous system leh energy production atan a pawimawh hle. Hei bakah hian sardine hian vitamin D a pai tam bawk a, hei hi calcium puitu tha ber a ni a, chu chuan kan ruh a tichak a ni.

3. Tempeh a ni

Tofu tih hi i hre tawh ngei ang, soy atanga siam a ni. Mahse, tempeh hi i hre tawh em? Tempeh hi soybean atanga siam a ni bawk a, mahse fermented a ni. Tin, protein, potassium, leh calcium te ang chi nutrients a khat bawk. I protein mamawh phuhruk nan a tha hle a, a bik takin sa leh sangha ei lo tan chuan a tha hle.

4. Beetroot (Beets) chi hrang hrang 1.1.

He deep red potato hi pawn lamah chuan a hrual deuh mai thei a, mahse a lum chuan a nem hle a, a thlum bawk. Beetroot hi superfood a ni a , antioxidants a tam hle a . Heng antioxidants te hian kan taksa cell te hi cancer leh natna khirh tak tak dang lakah a venghim thei a ni.

Chubakah, beetroot tui hian nitrates a pai tam hle a, hei hian thisen sang a tihniam bakah thluaka thisen kal a titha tih hmuhchhuah a ni bawk. Athlete i nih chuan beetroot ei hian i performance a ti sang thei bawk.

5. Artichoke chi hrang hrang

Hei hi kan ramah chuan chutiang khawpa awm lo mah se, supermarket-a hmuh theih thil a ni. Artichoke hi fiber tamna leh calorie tlem hle a ni. Artichoke pum puiah hian calorie 60 chauh a awm. Fiber a tam avangin chaw tlem ei hnuah pawh a chawm thei. Chuvangin, ei tam lutuk control-na leh thau tihpunna kawngah pawh a pui bawk.

6. Kefir a ni

Kefir hi bawnghnute hmin (fermented milk drink) a ni. Yogurt ang mai a ni a, mahse a thinner drink a ni. Kan chaw ei chakna atana \angkai "bacteria \ha" (probiotics) maktaduai tam tak a pai a ni. Heng bacteria tha tak takte hian kan gut health a venghim a, kan immunity a tichak bawk. A anti-inflammatory leh anti-cancer property chungchangah pawh research kalpui mek a ni.

7. Plum hring (Prunes) .

Dried plums kan ngaihtuah hian constipation-busting angin kan ngai thin. Chu chu a dik a ni. Mahse, chu aia tam chu he thei tlemteah hian a awm. Antioxidants leh fiber an pai tam hle. Dryed plums cup khatah hian nitin fiber recommended 12% vel a awm a. Plain-a ei theih a ni a, cake leh muffin-ah te dah theih a ni a, smoothie leh sauce-ah pawh dah theih a ni bawk.

8. Lentils a ni

Kan ramah hian lentils hi a chawhmeh ber a ni. Mahse a chang chuan bean leh chickpeas ang chi thil nena khaikhin chuan lentils hlawkna ropui tak chu kan theihnghilh thin. Lentils hi protein leh fiber tamna ei tur a ni a, sa thlaktu tur a ni. Thau an tlem hle bawk. Soup leh stew-a dah a nih chuan man tlawm zawka nutrition tam zawk hmuh theihna kawng tha tak a ni.

9. Tuipui chi hrang hrang

Sushi fan lian tak i nih loh chuan i hmuiah seaweed chi khat pawh i la nei ngai lo mai thei. Mahse he algae chhungkaw member hi chu enchhin tlak tak a ni ngei ang. Tuipui atanga nutrients a lakluh avangin seaweed hian vitamin leh mineral a pai tam hle a, a bik takin calcium leh iron a pai tam hle. Tin, protein a pai tam a, thau a tlem bawk.

Damdawi lam harsatna, kal natna ang chi i neih chuan ei leh in thar i hman hmain doctor nen inbiakna neih a finthlak a, ei tur thenkhat chu damlo thenkhat tan chuan a tha lo thei a ni.