Red, purple, green, yellow, pink, white - rawng hrang hranga chaw mawi tak tak

Thawhlehni zing khawvar nuam tak a ni a, ni chu a eng a. Zing lama tea lum rimtui chuan ka clinic room chu a luah khat a, ka rilru a hahdam hle. Nitin damlo list ka en lai chuan Nimali hming ka hmu a. Nimali hi in neitu a ni a, a chhungte hriselna leh ei leh in tur ngaihtuah rengin ka hnenah thurawn dil turin a rawn kal fo thin.

Nimali chu a nuih dan pangngaiin clinic chhungah chuan a rawn lut a, mahse a mitmengah chuan lungkhamna hmel a lang. Ka hmaa chair-ah chuan a thu a, a notebook te tak te chu a kutah a keng a.

"Good morning, Doctor Priya," zawi sap hian a ti a. "Tunlai hian kan chhungkaw chaw tha tak tak chawm turin theihtawp ka chhuah a. Mahse, a awlsam lo Doctor. Naupangte chuan ei tur chi hrang hrang hi boring an ti a. Nitin thil inang chiah siam hi ka chau bawk."

Ka nui suk a, ka ti thlamuang a, "Nimali, hei hi nu leh pa tam takin harsatna an tawh a ni a, nang chauh ni lovin. Mahse ei leh in hrisel hian ei tur boring a kawk lo. Dish rawng hrang hrang, tui tak tak leh hmuhnawm tak tak kan siam thei a, naupangte ei turin kan fuih thei bawk. Vawiin hian rainbow chaw (Eat the Rainbow) rainbow rawng hrang hranga khat siam dan tur kan sawi dawn a ni," ka ti a.

Engvangin nge ei leh in hrisel hi kan tan a pawimawh?

Chaw hrisel ei hi natna laka invenna mai a ni lo. Kan taksa hian nitin a mamawh chakna tak tak a pe a ni. Ei leh in dik hian nitin kan chakna level, rilru fiah, leh rilru hriselna a tipung a ni.

"Nimali, hre reng ang che. Ei leh in hrisel chu ei leh in khap a, riltam mai mai a ni lo. Kan taksa nena inmil chaw tui leh hrisel thlan mai a ni," tiin ka hrilhfiah a.

Ni khatah thei leh thlai chi nga ei tur (5 A Day) .

World Health Organisation (WHO) leh damdawi lam mithiamte chuan nun hrisel kan neih theih nan nitin kan ei leh in ah hian thei leh thlai chi hrang hrang 5 tal (gram 400 vel) telh turin an rawt a ni.

Nimali chuan mak tih hmel zet hian a mit a meng a, a zawt a. "Vawi nga? Chu chu a tam deuh niin a lang a ni lawm ni Doctor?"

"A hmasa berah chuan chutiang chu a ni mai thei, mahse kan ruahman chuan a awlsam tak zet a ni," ka ti a. Thlai leh thei chi hrang hranga fiber, vitamin leh antioxidants te hian taksaa free radicals, natna khirh tak thlentu te chu a tichhia a ni.

Nitin portion 5 tihfel dan awlsam tak tak te chu hetiang hi a ni:

• Chawhmeh atan thei chi khat: I chawhmeh atan banana, papaya emaw guava emaw dah la.
• Hriselna atana ei tur hrisel: Chawhnu emaw tlai lamah emaw in tur thlum emaw biscuit emaw ei ai chuan cucumber slice, pineapple emaw papaya chi khat emaw ei thin ang che.
• Main course: I chawhmeh atan gotu kola, kankung, emaw thlai thar salad ang chi leafy green te dah la.
• I ei leh in chi hrang hrang siam rawh: Thlai pakhat chauh ei ai chuan chaw ei khatah thlai chi hrang hrang, bean leh carrot te, lentils te nen buatsaih la.

🌈 Rainbow rawng hrang hrang leh a thatna (Eat the Rainbow)

Kan eitur rawng hrang hrang hian an chhunga nutrient hrang hrang (Phytonutrients) a tarlang a:

1. Blue & Purple tih a ni

• Chaw: Purple eggplant, purple beans, jamun, purple grape, blueberries te a awm bawk.
• A thatna: Thluak hriatrengna a titha a, zun kawng infection a veng a, thinlung natna leh cancer vei theihna a ti tlem bawk.

2. Green a ni

• Chaw ei tur: Gotu Kola, spinach, bok choy, bok choy, bean, broccoli.
• Properties: Mit a titha a, ruh leh ha a tichak a, natna laka invenna (immune system) a tichak bawk.

3. Var a ni

• Chaw: White onion, red onion, bitter gourd, kohlrabi, banana, mushroom, radish.
• Properties: Thisen a cholesterol tha lo awm zat a control a, heart function a ti tha a, thisen sang control turin a pui bawk.

4. A sen

• Chaw: Tomato, watermelon, apple sen, strawberry.
• A thatna: Vun hriselna a venghim a, thinlung hriselna a tichak a, hriatrengna hloh a veng bawk.

5. Yellow & Orange a ni

• Chaw: Carrot, pumpkin, yellow sweet potato, mango, papaya, orange, pineapple te a awm bawk.
• Properties: Vitamin A a pai tam avangin zan lama mitdelna a veng a, vun a ti eng a, taksa cell siam that nan a pui bawk.

🚨 Hun rei tak chhunga ei leh in hrisel lo avanga lo awm thei natna hrang hrang Red Flags

Ei leh in tha tawk loh leh artificial foods ei tam lutuk hian hun rei tak chhung chu a hnuaia hriselna lama harsatna lian tham tak tak a thlen thei a ni:

• Thau lutuk: Calorie tamna leh thlum tamna ei tur avanga taksa rihna a san dan pangngai lo.
• Type 2 Diabetes: Ei leh in tha lo leh exercise lak loh vangin taksaa insulin hnathawh a tichhe thin.
• Non-alcoholic fatty liver (NASH): Ei leh in \ha lo avanga liver-a thau tam lutuk avanga liver fail, zu in loh lai pawhin.
• Lung natna leh thisen sang: Taksa chhunga thau leh chi tha lo tam lutuk avanga thisen kalna kawng khar.

Chaw Label chhiar

Nimali, dawr atanga kan lei chawhmeh bungrua-a label chhiar kan ching a nih chuan duhthlanna hrisel tak kan siam thei ang:

1. Serving Size: A hmasa berin package-a nutritional information awmte hi package pumpui atan nge serving khat atan a ni em tih enfiah hmasa phawt ang che.
2. Calorie: Chaw vawi khat ei atanga i taksain calorie a dawn zat enfiah thin ang che.
3. A rilru a hah lutuk chuan a rilru a buai em em a.Thau awm zat:

• Thau tlem: Gram 100-ah gram 3 aia tlem a awm tur a ni.
• Thau tam: Gram 100-ah gram 17.5 aia tam a awm chuan hman loh tur.

4. Sodium Levels: Ni khata sodium milligram 2000 aia tam ei hian taksa tan a pawi hle. Label-a gram 100-ah sodium gram 0.3 aia tlem nei product thlang rawh.
5. Added Sugars: Sugar added tlem berna product thlang la, hei hi taksa tana chhiatna thlentu ber a nih avangin.

Tih tur & Tih loh tur

Scientific lam atanga lak chhuah (References) .

• 📚 Ni khatah 5 - NHS
• 📚 ‘Rainbow kan ei’ tur em ni? Thei leh thlai chi hrang hranga Bioactive Pigment rawng hrang hrangte hriselna atana nghawng a neih dan Umbrella Review - PMC