I thinlung chakna pe thei chaw 'special' (functional foods) chungchang i zir dawn teh ang.

"Fortified" tih ziak in tur, bawnghnute leh chhang thenkhat i hmu tawh em? A nih loh leh "vitamin D a dah belh" em? Hengte hi "functional foods" kan tih mai mai te hi an ni. Phên dangin sawi ila, kan hriselna atana \angkai thei thil dang nena artificial-a dah belh chaw an ni a, chubakah chu ei tur a pianphung anga awm nutrients te pawh an ni. Chuti a nih chuan heng chaw te hi kan thinlung hriselna atan a tha tak tak em? Chuti a nih chuan, eng nutrient nge kan mamawh tak tak? Hemi chungchang hi vawiinah hian chipchiar takin sawi ila.

Mahse heng ei tur ‘special’ chungchang kan sawi hma hian kan zavaia kan luhchilh ngei ngei tur tih dan tha tak tak a awm. Hengte hi thinlung hrisel dinna lungphum a ni. Heng thilte hi uluk taka tih loh chuan, chu chaw ‘special’ ei ringawt chuan rah chhuah tam tak a chhuah lovang.

• Chaw thar, nutritious ei rawh: Nitin i ei tur ah thei, thlai, greens, whole grains (millet, oats, brown rice ang chi), leh low-fat dairy foods (yogurt ang chi) te chu a tam tawkin telh thin ang che.
• Exercise: Ni khatah minute 30 tal exercise chakna (moderate-intensity) nei thin ang che. Brisk walking, running, emaw cycle khalh te hi duhthlan tur tha tak a ni.
• Meizial zu hi pumpelh vek rawh: Hei hi thinlung hmelma lian ber pakhat a ni.
• Control salt: I chaw eiah chi i dah zat hi fimkhur rawh.

Heng thil bulpui ber berte hi i tih danah i siam tawh chuan, a hmaa kan sawi tawh ang khan ei tur tha tak tak (functional foods)-a nutrient 5 dah belh te hi i hriat chian chuan i thinlung hrisel zawka awm theihna turin a pui hle ang.

Thinlung hriselna atana tha ei tur 5

Tunah hian heng specially added nutrients te hi eng nge an nih leh engtin nge kan taksa a tanpui tih hi han thlir ila.

1. Thinlung thian tha ber: Omega-3 fatty acids

Omega-3s hi i hre tawh ngei ang. A bik takin omega-3 chi hrang hrang DHA leh EPA an tih te hi kan thinlung tan a pawimawh hle.

• A pianphung atanga hmuhna hmun: Nga hriak nei, salmon, tuna, leh mackerel te, chubakah nut atanga tlem te te, almond, walnuts, leh cashews te pawh.
• As Functional Foods: Tunah chuan hengte hi ei tur, soy products, milk, yogurt, egg, pasta chi thenkhat, leh margarine te ah te dah a ni tawh.

Hei chauh ni lovin Omega-3 hian rilru hriselna a tichak a, hriatrengna a tichak a, rheumatoid arthritis ang chi natna a tihziaawm niin an sawi bawk.

2. Plant Sterols leh Stanols: Cholesterol Absorption Tibuaitu

Hengte hi thing leh mau atanga lo chhuak natural compound an ni. A awlsam zawngin, thlai chi hrang hranga cholesterol awm nen an inang a ni. Hengte hi ``Phytosterols`` kan ti bawk.

• Thilsiam hmun hrang hrang: 1.1.An pianphungah chuan nut, nut oil, bean, thei leh thlaiah te an awm a.
• As Functional Foods: Hengte hi margarine, butter, thei in tur thenkhat, yogurt, bawnghnute, leh bazar-a snack bar-ah te hmuh tur a awm.

Hengte hian ngaihnawm takin hna an thawk a ni. Heng Plant Sterols leh Stanols te hian kan eitur atanga cholesterol kan taksa chhunga kan intestine atanga kan taksaa lakluh chu a tikhawlo a ni. Chuvangin kan thisena LDL ("bad") cholesterol level tihhniamna kawngah nasa takin an pui a ni. Ni khatah hengte hi gram 2-3 vel i hmuh chuan he result hi i hmu thei niin an sawi.

3. Chaw ei leh thinlung atana pawimawh: Fiber

Fiber hi nutrient kan hriat vek a ni a, mahse mi tam tak chuan nitin an mamawh fiber an hmu lo.

• Thilsiam atanga lo chhuak: thei, thlai, greens, legumes ang chi bean, peas, whole grains (oats, millet, barley), leh nuts te.
• Functional Foods: Chhang, waffle, cereal, leh soy milk ang chi thil a awm a, fiber dah tel a ni.

Fiber hian kan LDL ("bad") cholesterol level a tihhniam a, thinlung natna vei theihna a ti tlem a ni. Tin, chaw ei kawngah a pui bawk a, chaw ei kham a veng bawk. Fiber hian cancer chi hrang hrang vei theihna a tihziaawm bawk.

4. Ruh tan chauh ni lo: Calcium

Ha leh ruh kan ngaihtuah hian calcium tih thumal hi kan rilruah a lo lang fo thin nachungin, thinlung hrisel taka hnathawhna atan pawh calcium hi a pawimawh hle.

• Natural sources: Bawnghnute atanga siam chaw, bawnghnute, yogurt, leh cheese te. Hei bakah hian thlai chi hrang hrang, spinach leh kale, bean, almond, leh sesame seeds te pawh hian calcium a pai bawk.
• As Functional Foods: Thei in tur, chhang, leh soy products calcium dah tel i hmu thei.

Calcium hian heart rate pangngai vawng reng turin a pui a ni. Thisen zam leh nerve impulse transmission atan pawh a pawimawh hle.

5. Ni eng atanga i hmuh bakah hian: Vitamin D

Calcium ang bawkin mi tam takin vitamin D an tlachham a, kan taksa hian ni ênga kan vun hian vitamin D a siam chhuak a, mahse a tawk reng reng lo.

• A pianphung anga a awmna hmun: A tlem te chu sangha hriak leh artui hring ang chi thilah te a awm a.
• As Functional Foods: Bawnghnute, yogurt, cheese, thei in tur, cereal, leh margarine vitamin D dah tel hi hmuh tur a awm tlangpui.

Zirchianna atanga a lan dan chuan vitamin D hian thisen sang a veng thei a, thisen kalna kawng a tichhe thei bawk. Vitamin D hi immune system chak taka vawn that nan te, depression venna atan te, ruh hrisel tak vawn that nan te pawh a pawimawh hle.

A tawp berah chuan a pawimawh ber

Heng ei tur tangkai tak takte hian kan hriselna chu a tichak zual thei a, mahse , magic an ni lo tih kan hriatthiam a ngai a ni . Ei leh in inthlau tak, taksa rihna hrisel tak vawn reng te, nunphung tha tak neih te, leh damdawi lam checkup neih fo te hi thinlung hrisel neih theihna thuruk dik tak a ni.

Hemi chungchang hi hriat belh i duh chuan, emaw, i taksain eng nutrient nge a mamawh tih leh a hmuh theih dan tur i hriat duh chuan, i doctor nen inbiakna neihpui ngei ang che Advertisement-a i hmuh zawng zawng hi i tan a dik vek lo mai thei. I doctor hi i hriselna dinhmun a zirin i tana tha ber tur rawtna pe theitu tha ber a ni.