I thluak naupang leh hrisel taka awm reng turin heng 'super foods' te hi i zir chiang ang u. (Thluak tichaktu ei tur) .

Kan upat deuh deuh hian kan taksa chauh ni lovin kan hriatrengna leh kan ngaihtuahna te pawh a danglam deuh niin kan hria a ni lawm ni? A châng chuan, ‘Aw, tunah chuan thil ka theihnghilh nasa hle’ tih i ngaihtuah mai thei. Mahse, nitin kan ei thin ei tur thenkhat hian kan thluak tar chakna a thunun thei a, kan naupan lai ang bawkin a hrisel theih nan a pui thei tih i hria em? Hengte hi thluak tan exercise ang mai a ni. Vawiin hian thluak tana tha tak tak ‘superfoods’ thenkhat chungchang hi han sawi ila.

Thluak superpower pe thei thei leh thlai te

1. Blueberry leh thei sen hring

Doctor-te chuan fiamthuin hengte hi ‘Brainberries’ an ti a, chu chu ‘brain fruit’ tihna a ni. Research atanga a lan dan chuan blueberries ang thei rah hian thluak hi oxidative stress , cell tichhe thei lakah a venghim a ni. Hei hian kum upat ruala lo awm Alzheimer natna emaw, dementia emaw ang chi hriatrengna lama harsatna nei te nghawng chu a ti tlem thei a ni.

Sri Lanka ramah hian blueberry hmuh hi kan tan chuan harsa deuh mahse, a aiah substitute tha tak tak kan nei a ni. Purple leh blue thei rah, purple grape, dambala, madang, leh black jam te pawhin he property hi an nei ve bawk. Chutiang thei rah chu nitin kan ei leh inah kut khat tal kan dah tel thei a nih chuan a ropui hle ang.

2. Avocado ei tur a ni

Avocado hi thluak hriselna atan blueberries ang bawkin thei hlu tak a ni. Mi tam tak chuan avocado hian thau a pai tam hle niin an ngai a, chu chu a dik a ni. Mahse monounsaturated fat an khat tlat thung . Hei hi thau chi khat ‘tha’ a ni a, thinlung tan a tha a, thisen hrisel tak a kal theih nan a pui bawk.

Avocado hian thisen sang control nan a pui bawk. Thisen sang hi thluak hnathawh tlahniam chhan lian tak a ni. Mahse, calorie an tam deuh avangin ni khatah avocado pakhat emaw a chanve emaw vel i eitur ah dah tel a tha ber.

3. Pomegranate chi hrang hrang

Pomegranate hi thei rah a ni a , antioxidant chak tak tak nen a khat a ni . A awlsam zawngin, heng antioxidants te hi super sipai ang mai an ni a, thluak hi free radicals , rust ang maia thawk leh kan taksa cells tichhe thei laka vengtu an ni. Heng free radicals avanga chhiatna tawk thei taksa peng pakhat chu thluak hi a ni.

Pomegranate tui i in chuan in lama siam a tha ber a, dawr atanga lei version-ah hian sugar dah belh a awm thei a ni. Ni khatah pomegranate tui tui nena diluted tlem tal in hi a tawk.

Thau, nut leh thlai atanga thluak chakna

4. Nga hriak nei

Tuipui thuk lama sangha, salmon, mackerel, sardines, herring, leh herring te an ti aOmega-3 essential fatty acids tamna ei tur a ni. Heng omega-3 te hi thluak cell hrisel taka hnathawhna atana pawimawh tak a ni. Thluak chhunga natna hrik (subtle swelling) lo awm thin pawh hi an thunun thei a ni. Kar khatah vawi hnih emaw vawi thum emaw i eitur ah sangha hriak chi khat i dah thei a nih chuan i thluaka investment tha tak a ni.

5. Nut leh Thlai chi

Cashews, peanuts, almonds, walnuts, pumpkin seeds, sunflower seeds, sesame seeds, leh flax seeds ang chi nuts te hi vitamin E awmna tha tak a ni a, zirchianna atanga a lan dan chuan vitamin E level sang tak nei te hian an upat deuh deuh chuan hriatrengna an hloh tlem zawk thin.

Hengte hi ei bakah hian peanut butter ang chi thila i siam chuan i tan a tha hle bawk. Mahse, chi (salted) ai chuan chi tel lo (unsalted nuts) thlan hi i hriselna atan a tha zawk daih. Ni khatah heng nut hi kut khat vel ei hian a tawk.

6. Thlai chi hrang hrang

Ei tur brown rice, oats, buckwheat, barley, leh whole-grain bread te hian thinlung natna vei theihna a ti tlem a ni. Kan sawi tawh ang khan thinlung a hrisel chuan thluak pawh a hrisel bawk. A chhan chu thluak hian a mamawh thisen a hmu thin.

Heng buh chi te hian thisen sugar level, a nih loh leh glucose level chu a nghet reng theih nan a pui bawk. Thluak hi motor engine ang a ni. Fuel, a nih loh leh glucose supply reng reng a mamawh a ni. Thluak hian glucose a khawlkhawm theih loh avangin thisen atanga chakna supply chhunzawm zel ah a innghat a ni. Whole grains hian chu chakna nghet tak chu a pe a ni.

7. Bean chi hrang hrang

Legumes ang chi lentils, chickpeas, mung beans, chickpeas, leh beans te pawh hi thluak tan a tha hle. Whole grain ang bawkin hengte hian thisen glucose level a ti nghet thei a ni. Chuvangin thluak hian a mamawh chakna chu a hmu chhunzawm zel a ni. Hengte hi a man tlawm leh hmuh a awlsam bawk. Ni khatah hengte hi i eitur ah hian cup chanve vel dah la.

Thluak hi nuam ti takin i chawm ang u

8. Tea siam thar

Ni khata tea lum siam thar cup hnih atanga thum in hian i thluak tan thilmak a ti thei a ni. Tea-a caffeine tlemte hian rilru a ti thlamuang a, hriatrengna a tichak a, mood a tichak bawk. Tea hian antioxidant chak tak tak catechins , a pai bawk a, hei hian thisen kal dan hrisel a tichak bawk.

Mahse, he quality hi tea siam thar atanga hmuh chauh a ni tih hre reng ang che. Bottled ‘iced tea’ emaw powder tea emaw hian heng hlawknate hi a pe lo. Hemi atan hian tea hnah atanga siam kan tea pangngai hi a tawk zawk.

9. Chocolate dum a ni

A tawp berah chuan mi zawng zawng duhzawng thil pakhat i sawi dawn nia. Dark chocolate hi thluak tan a tha hle. Mahse hei hi milk chocolate chungchang a ni lo va, dark chocolate cocoa percentage sang (70% aia tam) leh a thlum thlum tak chungchang a ni.

Antioxidant chak tak tak an nei a. Tin, rilru timuang thei tur natural stimulants an nei bawk a, chu chu caffeine tlem te te hi a ni. A pawimawh ber chu dark chocolate hian kan taksa natural feel-good chemicals endorphins , siam chhuahna a tichak a ni.

He ei leh in bakah hian mut that te, nitin exercise lak te, leh rilru tihchak (lehkhabu chhiar te, puzzle chinfel te ang chi) te hi thluak hriselna atan a pawimawh hle bawk. Damdawi lam harsatna i neih chuan emaw, i ei leh in lama inthlak danglamna lian tham i siam hmain doctor nen inbiakna neih hi a finthlak hle.