Thlai sen leh orange te hriselna thuruk thup te

I plate i en hian rawng hrang hrang hmuh i duh em? I plate-ah green leh yellow nen thlai sen leh orange mawi tak tak i dah chuan a mawi mai bakah i taksa tan pawh hlawkna tam tak a nei bawk. Kan hriat vek thlai chi hrang hrang, carrot, pumpkin, sweet potato, tomato, leh red bell pepper te hi he pawla tel an ni. Chuvangin vawiin hian kan chaw eiah heng thlai rawng hrang hrang kan dah hian hriselna atana a thatna mak tak tak te hi han sawi ila.

Heng thlai chi hrang hrangte hian hriselna atan eng nge a thatna?

A awlsam zawngin, thlai sen leh orange hi vitamin leh nutrients dahkhawmna hmun a ni. I taksa chu chakna, chakna pein, natna engemaw zat laka venhimna atan an pui bawk.

Cancer vei theihna tihziaawmna atan a pui

Hei hi thil pawimawh tak a ni. Scientist-te chuan cancer thlentu ber chu kan taksa chhunga cell awmte tihchhiat a ni an ti. Kan taksaa thil tha lo lo chhuak, free radicals an tih te hian cell a tichhe thei a ni. Mahse, heng thlai chi hrang hranga awm, antioxidant an tih compound chak tak takte hian kan cell te hi heng thil tha lo tak tak lakah hian a venghim thei a ni.

Heng antioxidants te hi kan cell te tana venhimna tha tak angin han ngaihtuah teh.

• Beta-carotene: Hei hi orange thlai chi hrang hrang carrot, sweet potato, leh pumpkin-ah te a tam hle. Kan taksa hian vitamin A ah a chantir thin.
• Lycopene: He compound hi tomato rawng sen petu a ni. Tin, antioxidant chak tak a ni bawk.

Thisen sang a control thei

Tunlai hian mi tam takin thisen sang, a nih loh leh BP hi an buaipui fo thin. A chhan ber pakhat chu kan ei leh in-a chi (sodium) kan dah tam lutuk leh kan taksa mamawh potassium a tlahniam vang a ni. Hetianga inthlauhna hian lung natna leh stroke ang chi natna khirh tak tak a thlen thei a ni.

Hei hi a chinfel dan tha ber chu potassium tamna ei tur ei hi a ni. Orange sweet potato, carrot, leh pumpkin te hi potassium tamna thlai chi a ni . Chuvangin, i doctor nen inbia la, heng thlai te hi i eitur ah telh la, chu chuan thisen sang control nan a pui thei a ni.

Mit hmuhna hrisel tak a pe

Naupan lai atang tawhin "Carrot ei hian mit a ti tha zawk" tih hi kan hre vek tawh. Chu thawnthuah chuan thudik tam tak a awm. A chhan chu heng thlai chi hrang hranga awm carotenoids an tih pigment te hi a ni.

• Lutein leh Zeaxanthin: Hengte hian mit chu mitdelna leh kum upat vanga macular degeneration hlauhawmna lakah a venghim a ni. Carrot leh red bell pepper te an tam hle.
• Vitamin A: Tin, heng thlai chi hrang hranga beta-carotene awm hi kan taksa hian vitamin A ah a chantir bawk. Vitamin A hian êng hniam takah, chu chu zan lamah mit a ti ṭha thei a ni.

Ha leh ha hrisel tan

Hei hi i hriat ngai loh thil a ni mai thei. Ni e, he thlai hi i ha leh i hmui tan a tha hle.

• Vitamin A: Kan ka chhunga salivary glands hriselna atan Vitamin A hi a pawimawh hle. Hei hi a tlakchham chuan ha a ti chhe rang thei a, ha a ti chhe thei bawk.
• Vitamin C: I hmuiah thisen a chhuak em? I ha a lo chhuak em? Hei hi vitamin C tlakchham vang pawh a ni thei. Thlai chi hrang hrang tomato leh red bell pepper te hian vitamin C a pai tam hle.

Nutritional value hi chiang takin i hria ang u

Thlai sen leh orange hi calorie tlem, mahse ei leh in tamna ei tur group a ni. An zingah hian key nutrients te leh an pawimawhna te hi han thlir ila.

Heng thlai chi hrang hrangte hi engtin nge i buatsaih? Hriselna kawngte chu engte nge ni?

Hei hi kan tihsual fona hmun a ni. Pumpkin emaw, sweet potato emaw ang chi thil kan lei hian sugar, chi, oil, leh coconut milk tam tak nen kan siam thiam thin. Tomato sauce kan lei pawhin a tui lutuk a, a thlum a tam thei bawk. Hetianga kan chhum hian thlai thatna dik tak chu kan hmu lo.

A awlsam thei ang bera leh a pianphung anga ei a tha ber. Thlai ei rei lutuk hian a nutrients a tichhia a ni. Chuvangin a theih phawt chuan raw takin ei tum ang che.

I tih theih dan awlsam leh hrisel tak takte chu hetiang hi a ni:

• I chaw ei ber ah hian carrot, tomato leh cucumber hmanga siam salad dah la.
• Carrot raw chu grate la , sambol ah siam rawh . Lime tui, chi leh pepper tlem te te dah mai rawh.
• Pumpkin leh sweet potato chi hrang hrang ei tur a ni . Coconut nena ei ai chuan salty sambol nen ei tum ang che.
• Pumpkin curry siam dawnin sugar tam lutuk dah kha bansan rawh. Chu ai chuan cinnamon bark khat dah belh tum ang che. Natural sweetness a belhchhah bawk.
• I in siam tomato sauce-ah hian oil dah ai chuan grated carrot tlem tal dah tum ang che. A thlum leh quality a ti sang dawn a ni.
• Vegetable soup siam dawnin carrot, pumpkin, leh tomato ang chi thil te pawh dah tel ngei ang che.
• Sweet potato leh pumpkin ang chi thil te chu a te tein tan la, pepper leh turmeric powder tlem te te nen theh la, oven -ah (oven roast) bake rawh. Oil-a frying ai chuan a tha zawk hle.