Naute i beisei tih i hriat huna i hlimna nen , zawhna tam tak, ‘Tunah hian eng nge ka ei ang?’, ‘Eng nge ka ei loh ang?’ tih ang chi te hi a awm bawk. i rilruah a lo thleng mai thei. Chu chu thil pangngai tak a ni. A chhan chu i chaw ei hian i pum chhunga naupang te te thanlenna leh hriselna a nghawng nghal vek a ni. He hun hi i nunah hun bik tak a ni. Chuvangin vawiin hian he hun chhunga i ei tur i buatsaih dan tur, leh i hriat chian tur te kan sawi dawn nia.
Engvangin nge naupai lai hian ei leh in inthlau (balanced diet) hi a pawimawh?
A awlsam zawngin, nangmah tan chauh i ei lo va, i naute tan pawh i ei ve bawk. I naute thluak, ruh, taksa peng leh heng zawng zawng hian a thang tha thei tur chuan ei tur tha tak tak a neih a ngai a ni. Naupai hma aiin ni khatah calorie 300 vel ei tam a tha ber. (Twins tan chuan ni khatah calorie 600 vel a ni.) Mahse heng calorie te hi ei tur tha tak tak atanga lo chhuak tur a ni a, junk food atanga lo chhuak tur a ni lo.
Zing natna hian thla hmasa berah ei a ti harsa thei a, mahse a theih ang anga ei leh in inthlau tak ei tum a pawimawh a, nau neih hmaa vitamin i doctor-in a pekte ei a pawimawh bawk
I ei leh in a tihpun tur thil
Hetih lai hian, ei tur chi khat ei lovin, ei tur chi hrang hrang ei hian , nang leh i naute mamawh nutrient zawng zawng deuhthaw i hmu thei a ni. I ei leh inah eng nge i belh tur tih leh eng hlawkna nge an pek tih hriat nan a hnuaia table hi han en ila.
| Feed chi hrang hrang | Engvangin nge a pawimawh? | Chungte chu ei tur te chu an ni |
|---|---|---|
| Protein a awm a | I naute cell, tissue leh organs te hmasawnna atan a pawimawh hle. I taksain thisen a siam chhuah theih nan a pui bawk. | Sa thau tlem, vawk, sangha, artui, bawnghnute, yogurt, lentils, chickpeas, green beans, soy products. |
| Calcium a ni | I naute tan ruh leh ha chak tak siam a pawimawh hle. Mahni ruh chakna vawng reng a pawimawh bawk. | Duhthusam, cheese, yogurt, sangha te tak te, a hnah nei (salayo), thlai hring (spinach, gotu kola), almond. |
| Thir | Thisena oxygen phurtu hemoglobin siam nan a pui a ni. Iron tlakchhamna (anemia) a veng a, hahna a tiziaawm bawk. | Sa sen (bawngsa), vawk, sangha, spinach, soy, lentils, thir hmanga siam cereal te. |
| Folate (Folate / Folic Acid) hmanga siam a ni. | Naute thluak leh ruhroa piangsual (neural tube defects) lo awm thei tur ven hi a pawimawh hle. | Thlai dum dum (spinach), bean, peas, orange, chhang leh cereal te chu folic acid dah tel a ni. |
| Fiber a ni | Naupai laiin a awm fo thin constipation a veng thei. | Thlai chi hrang hrang (brown rice, oats), thei, thlai, nut. |
| Vitamin C a ni | Thlai chaw atanga iron lak luh a awlsam phah a ni. Immunity a tichak hle. | Orange, grapefruit, strawberry, papaya, broccoli, bell pepper, tomato te a awm bawk. |
Heng nutrient zawng zawng ang bawkin, i mamawh zat chungchang hi doctor nen inbiakna neih a tha ber tih hre reng ang che. I tana tha tur thurawn a pe ang che.
Naupai laiin thil tih loh tur
Hemi hun chhung hian ei tur thenkhat chu nang leh i naute tan a hlauhawm thei a, chuvangin ei loh vek a pawimawh.
| Eng nge pumpelh tur | Chhan |
|---|---|
| Zu | Naute thanna a tibuai thei a, piansualna a thlen thei a, nausen rihna a ti hniam thei bawk. Titawp vek rawh. |
| Mercury tamna sangha | Nga lian tak tak, shark, tilefish, leh king mackerel te hian mercury an nei sang hle a, hei hian naute nervous system a tichhe thei a ni. |
| Sa raw emaw undercooked emaw, sangha leh artui te | Bacteria infection (e.g. Salmonella, Listeria) a awm theihna a awm. Sushi leh raw shellfish ang chi thil hi pumpelh rawh. |
| Pasteurized loh hnute leh cheese | Feta leh Brie ang chi cheese nem tak takah hian pasteurized a nih loh chuan Listeria an tih bacteria a awm thei. Label en la, "pasteurized" tih ziak chauh lei rawh. |
| Caffeine ei tam lutuk | Ni khatah milligram 200-300 aia tam ei loh tur (chu chu coffee regular cup 1-2 vel a ni). Tea leh chocolate hian caffeine a pai bawk tih hre reng ang che. |
I taksa a nuam lo lai hian eng nge i tih thin?
Naupai lai hian harsatna engemaw zat tawk hi thil pangngai a ni. Chu hun chhunga i hman theih tur tips thenkhat chu hetiang hi a ni.
Nausen leh luak chhuak (Morning Sickness) .
Zing i mut atanga i tho hmain thil hring, cracker emaw chhangphut slice emaw ang chi ei rawh. Nilengin chaw lian tak ei suh la, chaw tenau engemaw zat ei rawh . Hetih lai hian ei tur hriak, spicy, leh fried te hi i tan a tha lo.
Ek khal
Hei hi mi tam tak tan chuan harsatna a ni. Tui tam tak in thin ang che .(Ni khatah glass 8-10 vel). Fiber tamna ei tur (thei, thlai, brown rice) ei tam zawk rawh. Exercise hian nasa takin a pui bawk. Hemi chungchang hi i doctor nen sawiho la, thurawn la rawh.
Lungchhung natna
Chaw lian tak ei ai chuan chaw tenau engemaw zat ei thin ang che. Mi thenkhat chuan chaw ei hmaa bawnghnute glass khat in hian hahdamna an hmu thin. Chaw rimtui, hriak nei leh citrus drink (lemon, orange) te tihtlem.
Naupai duhna
Naupai lai hian ei tur thenkhat duhthusam hi thil pangngai a ni. A nutritious a nih chhung chuan a tlem berah ei pawh a pawi lo.
Mahse, a châng chuan chaw ni lo thil ei duhna i nei thei a. Entirnan, bawlhhlawh, vut, chalk stick, leh ice cube ang chi thil te. He dinhmun hi Pica kan ti a . Hei hi taksain iron ang chi nutrient a tlakchham hunah a thleng thei a ni. Hetiang duhna hi i neih chuan chutiang thil chu ei suh. Nang leh i naute tan pawh a pawi hle. Chutiang a nih chuan i doctor hnenah hrilh ngei ang che.
Naupai laiin taksa rihna tihtlem nan diet hi a tha lo . Nang leh i naute hian hrisel taka awm theihna tura an mamawh ei leh in tur in neih a ngai a ni. Chuvângin, taksa rihna chungchâng ngaihtuah ai chuan, ei leh in hrisel ei hi ngaihtuah zâwk rawh .
Take-Home Thuchah a ni
- I ei zawng zawng hian i naute thanlenna a nghawng avangin, ei leh in inthlau tak, ei tur tha tak ei tum fo ang che .
- Chaw tha lo zu, sa leh sangha raw, leh unpasteurized dairy products te chu pumpelh vek tur a ni .
- Doctor in nau neih hmaa vitamin a pek te hi skip ngai suh .
- I taksaah harsatna (nausea, constipation) i neih chuan i doctor nen sawiho rawh.
- Chaw ni lo (pica) duhna i neih chuan a hlauhawm hle thei. Chuvangin Doctor pan nghal rawh.
- Hemi hun chhung hian i doctor hnenah zawhna leh ngaihtuahna i neih apiang sawipui hlau suh. Nang leh i naute tan pawh i tih theih tha ber a ni.
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