I gas pawh i inhriat fo em? A nih loh leh i pum a khat ang maiin i inhria em? A chang chuan pum na i nei em? Hetiang ei leh in lama harsatna hi Sri Lanka ramah hian kan zingah a hluar hle. Kan ei leh in te, kan ei leh in te, heng zawng zawng hian hei hi direct-in a nghawng a ni. Chuvangin vawiinah hian hetiang harsatna nei miin an ei leh in dan a siamrem dan tur kan sawi dawn nia.
Engvangin nge hetiang hian pum na kan neih?
Hei hi chhan hrang hrang a awm thei. A awlsam zawngin sawi ila, kan nunphung lama tihsual ṭhenkhat hi a chhan a ni fo.
Ngaihtuah teh, dawr atanga ei tur packaged leh sugary drink engzat nge kan ei thin? Tin, fiber tamna thei, thlai leh thlai chi pawh kan ei tlem hle bawk. Hei hian kan chaw ei leh in (digestive system) hnathawhnaah nghawng lian tak a nei a ni.
Chu bâkah, ei leh in \ha lo \henkhatte pawh hi a chhan a ni.
- Hmanhmawh taka ei: Chaw ei \ha lova ei.
- Chaw ei loh: Chawhmeh leh chawhmeh ei loh hnua zan lama chaw lian tak ei.
- Ei leh in dan mumal lo: Nitin hun khata ei.
Heng kan tih dante hian kan chaw ei dan (digestive system) tan a hna tha taka thawh a harsat phah thei a ni. Mahse chanchin lawmawm tak chu kan ei leh in lama inthlak danglamna engemaw zat siamin heng harsatna tam tak hi kan thunun thei a ni.
Chaw ei tur ‘tha’, chaw ei chakna atana tha
Okay, chuti a nih chuan kan pum tana tha tur leh kan chaw ei tur ah hian eng thil nge telh tur tih hi i lo en ang u. Hengte hian i chaw ei dan a ti awlsam ang.
Thlai leh thei chi hrang hrang
Heng ei tur a fiber leh tui awm hian constipation ang chi condition a veng a, chaw ei pawh a ti awlsam bawk.
| Thei chi tha chi hrang hrang | Thlai chi tha chi hrang hrang |
|---|---|
| Apple, banana, avocado te pawh a awm bawk | Bean, carrot, beet te pawh a awm bawk |
| Grape, watermelon, papaya te pawh a awm bawk | Cucumber, broccoli, cabbage te pawh a awm bawk |
| Mango, nectarine, kiwi | Spinach, pumpkin, alu te pawh a awm |
| Pears, plum hring (Prunes) te chu a hring vek a. | Tomato, radish, corn te pawh a awm bawk |
Protein leh thlai chi hrang hrang
Fat tlem protein leh whole grains te hi i pum tan a tha hle.
| Protein source tha tak a ni | Thlai tha tak tak |
|---|---|
| Egg, sangha, sa thau lo | Multigrain/Whole wheat chhangphut siam a ni |
| Vawk (vun lakchhuah), Tofu | Brown rice emaw raw rice emaw a ni thei |
| Legumes te chu lentils, chickpeas, leh green beans te an ni | Whole wheat pasta a ni |
| Nuts, peanut butter te pawh a awm bawk | Thlai chi hrang hrang oats leh buckwheat te |
Chaw ei tur tlem fimkhur tur
Chaw \ha ang bawkin chaw \henkhat chu pum ti na thei a awm bawk. Ei zawng zawng i bansan a ngai lo, mahse tlem tal tihtlem chu a finthlak hle.
- Oil leh fried foods: Deep-fried foods (short-eats, fries) te hian ei hun a duh rei zawk a, chu chuan pum a ti na thei hle.
- Chaw rimtui: Chaw rimtui, rimtui tam tak ei hian mi thenkhatah thinlung a ti na thei a ni.
- Chaw thlum leh thlum: Cake, biscuit, leh in tur thlum ang chi thilte hian gas a siam thei.
- Artificial ei leh in tur: 1.1.A theih ang anga packaged, processed foods atanga inthiarfihlim a tha ber.
A pawimawh ber chu mi zawng zawng taksa hi a inang vek lo. Mi pakhat tana harsatna thlentu chaw chu mi dang tan chuan harsatna a ni lo mai thei. Chuvangin, i intolerances te hi eng nge ni tih hriat chian a pawimawh hle.
Heng symptoms te hi i neih chuan doctor pan ngei ngei tur a ni.
Ei leh in thlak danglam leh tih dan tha tak tak hmang chung pawha i pum natna a ṭhat loh chuan, a nih loh leh a hnuaia chhinchhiahnate hi i neih chuan, i doctor pan hmasak phawt a pawimawh Chungte chu natna khirh zawk chhinchhiahna a ni thei.
| Red Flag Symptoms fimkhur tur | |
|---|---|
| Mihring ziarang | Hrilhfiahna |
| Thisen chhuak chu stool ah a awm | I bawlhhlawh chu thisenin a sen emaw a dum emaw a nih chuan. |
| Nausea emaw luak chhuak reng reng | Ni engemaw zat chhung rilru hahna leh luak chhuak chhunzawm zel a nih chuan. |
| Sawifiah loha taksa rihna tlahniam | Tum lovin i taksa rihna a tlahniam nghal a nih chuan. |
| Chauhna nasa tak nei fo thin | Chhan awm lovin i chau leh nunna nei lo anga i inhriat reng chuan. |
Hetiang symptoms i neih hian internet a zawnin mahni inenkawl tum suh. A tha ber chu doctor thiam tak hmuh a, a tul anga test neih a, a chhan dik tak zawn chhuah hi a ni.
Take-Home Thuchah a ni
- I ei tur hian i digestive system lama harsatna a nghawng nghal vek a ni.
- Fiber tamna thei, thlai leh whole grains te chu i eitur ah telh la.
- A theih ang anga ei tur hriak, sugary, spicy, leh packaged foods te chu tihtlem rawh.
- I chaw chu tha takin che la, zawi zawiin ei la, a hun taka ei chu tih danah siam rawh.
- I bawlhhlawh chhunga thisen, luak chhuak reng, sawifiah loha i taksa rihna tlahniam ang chi symptom i neih chuan doctor i pan ngei tur a ni.
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