Thlai atanga hriselna atana thatna mak tak tak

Thlai hi kan ei leh in atana thil pawimawh tak a ni. Rice nen hian thlai chi hrang hrang leh a thlum hrang hrang ei hi kan duh vek a. Mahse, heng thlai chi hrang hrangte hi pum tikhattu mai ni lovin, kan hriselna atana hlawkthlak tak leh hlawkna tam tak thlen thei superfood an ni tih i hria em? Chuvangin vawiin hian heng thlai chi hrang hranga he thiltihtheihna mak tak thup hi han sawi ila.

Thlai hi eng nge ni tak tak?

A awlsam zawngin, thlai hi thlai chi hrang hrang kan ei theih tur a ni. A châng chuan a pum pui kan ei a, a châng chuan a hnah, a hnah leh a chi ang chi a ṭhen chauh kan ei bawk. Thlai hian a tlangpuiin calorie a nei tlem hle a, mahse vitamin, mineral, leh fiber te ang chi nutrients a pai tam hle.

Tin, thlaiah hian natural chemical compound chi khat a awm a, chu chuan kan taksa cell te a chhiat loh nan a venghim a ni. Hengte hi antioxidants kan ti a . Hriselna lama mithiamte chuan nitin i eitur ah thlai chi tlemte tal dah tel turin an rawt a ni. A chhan chu zirchianna chuan thlai chaw tamna ei leh in inthlau tak hi hriselna atana tha ber a ni tih a finfiah a ni.

Thlai chi hrang hrang leh a danglamna

Thlai hi chi hrang hrangah then theih a ni. Thlai rawng hrang hrang hian hriselna atana thatna hrang hrang a nei a. Chuvangin thlai chi khat chauh ni lovin rawng hrang hrang ei hi a pawimawh hle.

• Thlai dum dum: thil chi hrang hrang, spinach, kale, collard greens, leh broccoli te.
• Thlai sen leh orange: pumpkin, carrot, red bell peppers (chili peppers), sweet potato te.
• Bean, nut, leh lentils: Hengte pawh hi thlai chi hrang hrangah an tel ve bawk.
• Starchy Vegetables: Alu, corn, cassava te a awm bawk.
• Thlai dang: Eggplant, beet, onion, mushroom ang chi thil.

Thlai starchy leh non-starchy inthlauhna

Hei hi kan hriatthiam a ngai a ni. Thlai chi hnih, starchy leh non-starchy te hi taksa tan a tha a, vitamin leh mineral a khat bawk. Mahse a danglamna tlem a awm.

Thlai ei hian hriselna atana a thatna ber berte

Thlai hi kan taksa tana ei tur pawimawh tak tak dahkhawmna hmun a ni. Heng hlawknate hi lo en ve teh.

• Digestive health: Thlai chi hrang hranga dietary fiber hian ei tur a digestive tha zawk a, intestines kaltlangin awlsam zawkin a kal thei bawk. Hei hian constipation ang chi harsatna a veng thei a ni .
• Thisen sang a control: Thlai dum dum, spinach leh kale te hian potassium a pai tam hle . Potassium hian kan kal (kidney) hian taksa atanga sodium (salt) tam lutuk chu a filter chhuak thei a ni. Hei hian thisen sang tihhniamna kawngah a pui thei a ni.
• Lung natna vei theihna a tlem: Thlai chi hrang hranga vitamin K awm hian kan thisen kalna kawng (arteries)-a calcium a awm loh nan a veng niin an ngai. Hei hian thisen kalna kawng chhiatna a tihziaawm thei a, nakin lawka lung natna harsatna lo thleng tur lakah a venghim thei bawk.
• Blood Sugar Management: Thlai starch nei lo hian glycemic index a nei tlem hle. Hei hian thisen sugar level a tisang nghal lo tihna a ni. Diabetes association te pawhin ni khatah non-starchy vegetables 3-5 tal ei turin an rawt a ni.
• I taksa rihna hrisel vawn reng: Thlai hian tui leh fiber a pai tam hle a, hei hian calorie tam lutuk dah tel lovin i khat thei a ni. Tui leh fiber hian a khat che tih hre reng la, mahse i taksaah calorie tlemte chauh a belhchhah thung. Hei vang hian thlai hi an taksa rihna thunun tum leh taksa rihna tihtlem tumte tan chuan ei tur tha tak a ni.
• Kum upa lam a control: Thlai hian a rawng mawi tak chu natural chemical compound polyphenols an tih atang hian a hmu thin. Chungte chuan kan taksaa inflammation a ti tlem a ni. Antioxidant angin an thawk bawk a, kan cell te chu kan chhehvela free radical tha lo tak tak lakah an venghim a ni.

Hel? Cooked a ni em? Thlai ei dan tha ber chu eng nge ni?

Hei hi mi tam takin zawhna an zawh thin a ni. A chhanna chu thlai i ei chi hrang hrangah a innghat tak zet a ni.

• Chaw siam hian nutrients thenkhat a ti tlem a: Khua lumna hmuna a awm chuan tuiah a inthiar theih vitamin thenkhat, vitamin C leh B vitamin te chu a chhe thei a ni. Entirnan, thlai tuiah an chhum chuan heng vitamin te hi tuiah a chhuak thei a ni.
• Chaw siam hian nutrient thenkhat hi a hip lut tha zawk: A lehlamah chuan thlai thenkhat chu a lum chuan a hlawkpui zawk. Entirnan, carrot chhum chuan carrot raw aiin antioxidant beta-carotene a hip tha zawk. Tomato chawhmeh hian antioxidant chak tak lycopene a tipung bawk.

Thlai chi siam dan hrisel tak tak

Thlai deep-frying hian calorie leh thau tul lo tak tak a belhchhah a, chuvangin hengte hi zawm a hrisel zawk:

• Oil tlem nen stir-frying rawh
• Steaming a ni
• Baking emaw Roasting emaw a ni
• Microwave oven hman dan (Microwaving) .
• Pressure hmanga chaw siam a ni

I ei leh in ah thlai dah belh dan awlsam thenkhat

"Thlai ei hun ka nei lo," ti suh. Chûngte chu awlsam takin kan nitin ei leh inah kan belhchhah thei a ni.

• I duh duh thlai tlemte dahin salad thar siam rawh.
• Onion, sangha, chili, leh tomato ang chi thil te dahin omelet tui tak siam rawh.
• Rice nena ei tur vegetable curry emaw stew emaw tui tak siam rawh.
• Thlai chaw tha tak siam rawh .
• Chhangphut nena ei tur thlai sandwich siam rawh.