Tunlai hian dawr hrang hranga kan thil lei tam tak, tui bottle, bawnghnute packet, biscuit, leh thei in tur te, "vitamin leh mineral a pai" emaw "fortified" emaw tih te hi i hmu tawh ngei ang. I ngaihtuah mai thei, "Aw... hei hi a tha a, balanced diet ka nei lo a, chuvang chuan hei hian ka tlakchhamna chu min siamsak thei a ni." Mahse, nitin i mamawh aia tam vitamin leh mineral i hmuh hian i tan a tichhe thei tak zet tih i hria em?
Vitamin ‘ta lutuk’ i ei chuan eng nge thleng thei?
A awlsam zawngin, thil dang zawng zawng ang bawkin vitamin emaw mineral emaw i mamawh lutuk lo. Entirnan, vitamin C emaw zinc emaw ang chi thil ei tam lutuk hian nausen a thlen thei a, pum a ti na thei a, riltam a thlen thei bawk. Chutiang bawkin selenium ang chi mineral ei tam lutuk hian sam a ti chhe thei a, pum a ti na a, hah lutuk a thlen thei a, nerve tenau te pawh a tichhe thei bawk.
Mi tam tak chuan tumruh takin vitamin megadoses an ei lo mai thei. Mahse hetiang hian han ngaihtuah teh... Zing lamah fortified cereal i ei thin. Tlem chuan energy bar/drink i nei leh ta. Zanriah atan fortified pasta ang chi i ei a, mut hmain multivitamin i ei bawk. Tunah chuan, ni khat chhunga i mamawh aia tam i hriat loh vanga nutrient engzat nge i ei tih hi han en teh. Chuvangin hei hi i pumpelh theih dan tur i lo en ang u.
Supplement i ei dawnin fimkhur rawh.
A hmasa berah chuan natural foods, thlai, thei, sa, leh sangha ang chi atanga vitamin tam lutuk i hmuh a, i taksaah harsatna i neih a rinawm loh hle. A awlsam zawngin a thleng lo. Nutritionist-te pawhin "miten natural foods atanga vitamin tam lutuk an hmuh a, natna an vei hi a tlem hle" an ti.
Chuti a nih chuan khawiah nge buaina chu? Buaina chu kan ei thin vitamin pill, powder, leh fortified foods/drinks te hi a ni.
Mi tam tak chuan Vitamin tam zawk ei hi taksa tan a tha zawkin an ngai a, mahse a thatna a nei lo tih an hre lo va, a tichhe thei hial a ni.
Supplement i ei chuan nitin value recommended chauh awmna thlan a finthlak ang. Vitamin, mineral emaw supplement dang i ei apiang chu i chhungkaw doctor nen sawiho ngei ang che . I doctor chuan i hriselna atana tha tur dose him thlang turin a pui thei che a ni.
A tlangpuiin doctor-in a pek basic multivitamin pill i ei chuan ngaihtuah tur a awm lo. A chhan chu an margin of safety a sang hle a ni. Chuvangin, vitamin dah telna ei tur nen pawh ei ila, harsatna lian tak a ni lovang.
Vitamin tlakchhamna chhinchhiahna thenkhat chu hetiang hi a ni:
Hetah hian vitamin thenkhat ei tam lutuk avanga natna lan chhuah dan tlangpui thenkhat tarlan a ni. Hengte hi mi zawng zawngah a thleng lo mai thei, mahse hriat chian a pawimawh.
| Vitamin/mineral a ni | Overdose natna lan chhuah dan tlangpui |
|---|---|
| Vitamin C a ni | Nausea, pum na, luak chhuak |
| Zinc a ni | Anorexia, luak chhuak, luak chhuak, lu na, taksa hriselna tichak lo |
| Selenium a ni | Sam tlakchham, nail brittle, vun chhiatna, hah lutuk, nerve lama harsatna nei |
| Vitamin A hi a awm a | Mit lama harsatna, luak chhuak, luak chhuak, vun ro, lu na |
Heng nutrient pathumte hi a bik takin ngaihven rawh
Doctor-te’n an sawi angin, vitamin D, calcium leh folic acid te hi kan hriat loha kan ei tam lutuk fo thin nutrient pathumte hi an ni.
1. Vitamin D a ni
Vitamin D hi ruh chakna leh immune system hrisel tak neih nan a pawimawh hle. Mahse, puitling pakhatin ni khata ei tur 4,000 IU (International Units) aia tam a ei chhunzawm zel chuan thinlung lama harsatna lian tak a thlen thei a ni . Chuvangin vitamin D supplement i ei a nih chuan doctor thurawn hnuaiah ei ngei ngei tur a ni.
2. Folic Acid hmanga siam a ni
Folic acid hi nu naupai tan chuan an fate piansualna an neih loh nan a pawimawh hle. Hemi avang hian kan ramah pawh hian folic acid hi thlai chi hrang hrang, chhang, pasta, leh buhfaiah te dah tel a ni. Hei hian nau piangsualna 25% - 50% in a tihziaawm tih hmuhchhuah a ni.
Mahse... a lam dang a awm. Chutianga i chaw eiah i dah belh a, pill dang i ei chuan nitin ei tur atana ruahman microgram 1,000 i pelh theihna chance a sang hle. Chutiang a nih chuan vitamin B12 tlakchhamna chhinchhiahna, a bik takin tarte chu tihtawp theih a ni . Vitamin B12 tlakchhamna hi a hun taka enkawl a nih loh chuan nerve tichhe vek thei pawh a ni . Chuvangin he thil hi i fimkhur hle a ngai a ni.
Hriat reng tur chu, a pianphungah folate tamna ei tur, leafy greens ang chi ei hi hlauh tur a awm lo. Buaina chu artificial-a folic acid dah a ni.
3. Calcium a ni
Mi tam tak chuan an ruh tichak turin calcium pill an ei thin. Amaherawhchu, calcium ei tam lutuk hian kal (kidney stone) a thlen thei a, chaw ei kham a thlen thei a, taksain zinc leh iron a lakluhna a ti tlem thei bawk.
Chuti a nih chuan eng nge kan tih ang?
Heng zawng zawng nen hian, "Chuti a nih chuan vitamin ei hi a tha lo em ni?" Chutiang chu a ni lo. Hetah hian a pawimawh ber chu balance hi a ni .
1. Natural foods hi dah pawimawh ber rawh: A tha ber leh him ber chu natural foods atanga i mamawh vitamin leh minerals te lak chhuah hi a ni. I ei tur ah hian thlai chi hrang hrang, thei chi hrang hrang, thei chi hrang hrang, nut, thlai chi hrang hrang, sa, sangha, artui, leh bawnghnute atanga siam te telh bawk ang che.
2. Label chhiar: Ei leh in tur packaged i lei dawnin a label chhiar thin ang che. "Fortified" emaw "enriched" emaw tih thumal hi zawng rawh. Chutiang a nih chuan ni khata i hmuh zat chu rough idea nei rawh.
3. Damdawi hi duhthusam angin ei suh: Vitamin pill hi "miin a tih vang che" emaw, "TV-a i hmuh vang" emaw ei suh. I taksaah vitamin pakhat a tlachham tak tak em tih chu i enfiahtu doctor chauhvin a hre thei.
4. I doctor nen inbia: Supplement eng pawh i tan hmain i doctor nen inbiakna neih hmasak phawt ang che . Damdawi i ei tawh te, i kum leh i hriselna dinhmun te, supplement i mamawh leh mamawh loh te, a mamawh a nih chuan eng chi nge, engzat nge tih thlengin a ngaihtuah vek thei a ni.
Take-Home Thuchah a ni
- Vitamin leh minerals hmuh theihna kawng tha ber leh him ber chu ei leh in inthlau tak, natural diet ei hi a ni.
- " tam zawk hi a tha zawk" tih hi vitamin-ah hian a hman theih loh. Eng thil pawh tam lutuk hi a tha lo.
- Advertisement emaw midang sawi vang emaw hian vitamin supplement ei loh tur a ni.
- Vitamin emaw mineral supplement emaw i hman hmain doctor rawn hmasa phawt ang che .
- A bik takin supplement leh vitamin D, folic acid, leh calcium awmna ei tur ei hian fimkhur hle ang che.
💬 Comments (0)
Comment a la awm lo. Hetah hian i comment hi a vawikhatna atan add rawh.
I comment kha add rawh