Nu leh pa tam takin harsatna lian ber an neih chu "kan fa hian chaw a ei tha lo" tih hi a ni. A châng chuan, ei tûr plate chu i keng a, darkar tam tak chhûng i fa chu i zui a ngai ṭhin a ni lawm ni? Mahse naupang hrisel taka thanlenna atan te, natna laka invenna atan te, leh zirna atan te ei leh in hi a pawimawh zia chu kan hre vek. A châng chuan, ei tûr kan pêkte hian an mamawh ei tûr ṭha tak takte chu an hloh thei a ni. Vawiin hian naupang ei leh in atanga a tlakchham tlangpui nutrient pawimawh 4 kan sawi dawn a, chu chu i fa duh zawng, a chang chuan a rukin pawha an ei tur a dah dan tur kan sawi dawn a ni.
1. Calcium: Ruh chak tak neih nan a pawimawh hle
Calcium kan ngaihtuah hian bawnghnute kan ngaihtuah thin. Chu chu a dik a ni. Naupang puitling tan chuan ruh chak tak leh ha hrisel tak nei tur chuan Calcium hi a pawimawh hle. Chu mai ni lovin, thinlung, taksa ruh leh thisen zam hnathawhna atan pawh a pawimawh hle. A vaiin naupang pakhat hian ni khatah bawnghnute atanga siam chaw vawi thum tal a mamawh a ni.
Ngaihtuah teh, nakin lawkah i fate chu an tlan leh inkhelh hunah chak taka a awm theih nan i duh chuan an naupan lai atang tawhin an ruhte tan lungphum tha tak i phum a ngai a ni. Chuvang chuan calcium hi a pawimawh a ni. Mahse naupang zawng zawng hian bawnghnute in hi an duh vek lo. Chuvangin eng nge kan tih theih tih i lo en ang u.
| Calcium tamna ei tur | I fate duhzawng pek dan tur chu hetiang hi a ni |
|---|---|
| Bawnghnute, yogurt, cheese te pawh a awm | Chawhmeh atan chuan i cereal-ah hian bawnghnute leh thei thar te dah la. Milk emaw yogurt emaw hmangin fruit smoothie tui tak siam rawh. Honey dah ai chuan i pancakes chungah yogurt leh thei mixture theh la. |
| Cheese | Sandwich ah cheese slice khat dah la. Cheese tlem tal chu scrambled eggs ah chuan grate la. Popcorn chungah chuan Parmesan cheese tlem tal theh la. |
| Chaw ei tur, calcium dah belh | Naupang bawnghnute duh lote chu soy bawnghnute emaw, orange tui emaw pek theih a ni a, calcium dah belh theih a ni bawk. Pudding siam dawnin bawnghnute dah la. |
Stealth Health Tip: Oats siam dawnin tui aiah bawnghnute nen microwave-ah dah tur a ni. A tui zawk a, a nutritious zawk bawk!
2. Fiber: Digestive system hrisel tak leh thil dang tam tak!
Fiber, a nih loh leh fibrous foods kan ngaihtuah hian kan rilruah a lo lang thin chu, chu chuan intestines a empty awlsam zawk tih hi a ni. A dik a ni, fiber hian constipation venna kawngah nasa takin a pui a, hei hi naupangte zingah a awm fo. Mahse a hlawkna erawh chu a tawp lo. Naupangin a naupan lai atanga fiber tamna ei tur a ei chuan puitling anga lo awm thei natna te chu thinlung natna leh Type 2 Diabetes te a tihziaawm thei a ni A awlsam zawngin, hei hi nakin lawka investment ang mai a ni.
Whole grains, legumes, thei leh thlai chi hrang hrang te hi fiber tamna ber an ni.
| Fiber tamna ei tur | Chaw ei tur a belh dan tur |
|---|---|
| Thlai leh thei chi hrang hrang | Carrot leh cucumber ang chi thlai te chu stick-ah cut la, peanut butter emaw yogurt dip emaw nen rawng bawl rawh. Chaw ei apiangah thei emaw thlai emaw telh thin ang che. |
| Thlai chi hrang hrang | Chhang var aiah whole-grain chhang pe rawh. Rice dum aiah brown rice leh white pasta aiah whole-wheat pasta siam rawh. |
| Legumes a ni | Pasta sauce-ah hian thlai chi hrang hrang broccoli leh carrot ang chi chi hrang hrang dah la. Soup leh gravies-ah hian lentils, chickpeas leh peas te dah la. |
Stealth Health Tip: I in lama siam sa curry-ah chuan sa chanve chu la chhuak la, a aiah chickpeas emaw peas emaw chi khat chi khat dah la. Tin, bean dum emaw peas emaw hmin ang chi thil chu puree la, soup emaw broth emaw-ah dah bawk ang che. A thlum dan inang lo i hmu lovang, mahse fiber hi a ropui hle.
3. Vitamin D: Ni eng atanga vitamin mak tak lo chhuak
Vitamin D hi "sunshine vitamin" tia koh a ni a, a chhan chu kan taksain ni ênga kan vun hian a siam chhuak thei a ni. Mahse, kan ei leh in atanga kan hmuh vitamin D hi a ni a, chu chuan kan taksain a hmaa kan sawi tawh calcium chu dik taka a hip lut thei a ni.
Tun hnaia zirchianna hrang hrangah chuan vitamin D hi "miracle vitamin" a ni a, ruh tan chauh ni lovin, natna khirh tak tak tam tak, cancer, thinlung natna, zunthlum, leh autoimmune diseases te lakah pawh a veng thei a ni. Chuvangin a pawimawhzia chu i mitthla thei a ni.
Kan fate hi tunhma angin pawnah an khel tam lo. Chuvangin ni êng atang ringawt pawh hian vitamin D tam tawk hmuh chu a harsa thei hle. Chuvang chuan i ei leh in ah vitamin D telh hi a pawimawh em em a ni. Vitamin D tamna ei tur zingah hian sangha thau tak tak, salmon leh tuna, egg yolks, leh vitamin D hmanga tihchak bawnghnute leh yogurt te a tel.
Stealth Health Tip: Pudding, soup leh smoothie-ah te thau tlem tlem te te dah la, i naute chuan a mamawh vitamin D leh calcium chu a hriat loh pawhin a dawng thei ang.
4. Potassium: Thinlung leh taksa peng hrang hrangte nunna pe theitu nutrient a ni
Mi tam zawkin potassium an ngaihtuah hian banana leh orange an ngaihtuah thin. Mahse a nihna takah chuan ei tur tam tak, sa, sangha, bawnghnute atanga siam, leh thlai chi hrang hrangah hian potassium a awm a. Potassium hi mineral pawimawh tak a ni a, naupang thinlung rhythm, taksa ruh hnathawh leh thisen sang vawng nung turin a pui a ni.
Hetah hian hriat reng tur pawimawh tak chu chaw chu a thar potassium a pai tam zawk tih hi a ni. Canned leh processed food-ah hian potassium a tlem hle.
| Potassium tamna ei tur | Naupang hnena pek dan tur |
|---|---|
| Sa thar, bawnghnute atanga siam | Sa thar (a bik takin vawk sa) chu chhum rawh. Ni khatah bawnghnute (milk, yogurt) vawi thum pek tum ang che. |
| Legumes, nut, thei chi hrang hrang | Salmon, salad leh soup-ah te chickpeas, peas leh bean siam tawh te dah la. Chhangphut hmin chungah peanut butter leh banana hmangin sandwich siam rawh. |
| Thei tui tui | Store-a lei sweet drinks ai chuan 100% fruit juice atang hian ice pack (frozen juice pops) siam rawh. |
Stealth Health Tip: In lamah trail mix tui tak, ei tur tha tak siam rawh. Hei hi apricot hmin, peach slice, whole grain cereal, roasted soy nuts, leh chocolate chips te dahin i siam thei ang. Hei hi inkhelh laiin chaw pekna atan a tha hle!
Naupang chaw pek hi a chang chuan a harsa thei hle. Mahse heng ang chi awlsam tak, thil siam chhuah thiamna hmang hian an chaw eiah hian an thanlenna atana thil pawimawh tak tak kan dah belh thei a ni. A pawimawh ber chu chaw ei hun hi i fa emaw, nangmah emaw tan pressure-ah siam loh hi a ni. Experience nuam takah siam rawh.
Take-Home Thuchah a ni
- Naupang ruh chakna atan chuan Calcium hi a pawimawh hle. Chaw ei tur bawnghnute, yogurt, cheese te hi a tha ber a ni.
- Fiber tamna thlai, thei leh buh chi hrang hrang pe la, chu chuan chaw ei kham loh nan leh chaw ei dan hrisel tak a nei thei ang.
- Vitamin D hi calcium absorption leh hriselna zawng zawng atan a pawimawh hle. Chumi atan chuan sangha hriak, artui, leh bawnghnute atanga siam ei tur vitamin D hmanga tihchak te hi a pawimawh hle.
- Potassium hi thinlung leh taksa peng hrisel taka thawk turin a mamawh a ni. Chumi atan chuan sa thar, banana, leh bawnghnute atanga siam ei tur pe rawh.
- I fain ei a duh loh chuan nawr luih suh. Chu ai chuan he thuziaka kan sawi ang hian thil siam chhuah dan hmang zawk ang che.
- I fate thanlenna emaw, a ei leh in emaw chungchangah ngaihtuahna emaw rinhlelhna emaw i neih chuan i chhungkaw doctor hnen atangin thurawn la ngei ang che .
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