Sunethra (kum 38) chu kar hmasa Thawhlehni zing khan ka clinic-ah a lo kal a, a chau hle a, a chau hle bawk. School zirtirtu a ni.
"Dr. Priya, zanah darkar 8 vel mut mah ila, zing lamah chakna nei lovin ka tho thin. Ka chau tih hi rin loh takin ka hria. Zing lamah chhang nen jam emaw bun emaw ang chi thil ka ei tlangpui a, tea no khat chu sugar spoon 3 nen ka in thin. Mahse, chawhnu dar 12 velah chuan ka taksa chu a chau vek tawh a ni," tiin Sunethra chuan a harsatna chu a rawn present a.
Muangchangin ka hrilhfiah a, "Sunethra, i buaina chu i breakfast diet-ah a awm a ni. Zing lama i ei thin refined carbs, sugar leh chhang var ang chi te hian i thisen sugar level a ti sang a, chutah chuan a tlahniam nghal vat thin (Sugar Crash). Hei hi zing lama i chau chhan ber a ni. Kan taksa hi super machine ang mai a ni. Kum tir lamah chuan nutritional fuel tha ber hmanga fuel a ngai a ni." the day. Vawiin hian nitin chak taka awm theihna tura puitu tur ei leh in inthlau tak siam dan tur kan sawi dawn nia."
🚨 Damdawi lam pan vat ngai Red Flags
Chauhna leh chakna tlakchham reng reng hi ei leh in pangngai vang ni thei mah se, a hnuaia chhinchhiahnate hi i neih chuan, natna khirh zawk (e.g., thisen tlakchhamna, thyroid harsatna, emaw zunthlum) chhinchhiahna a nih theih avangin damdawi lam pan nghal tur a ni:
- Chronic fatigue (severe fatigue) chu chawlh hahdam leh mut tha tawk mahse kar engemaw zat chhung a awm reng thin.
- Thil danglam tak, thawhrimna tel lova taksa rihna tlahniam rang.
- Kawng hmalam a hring (Goitre) emaw, khaw lum/ lum lutuk tuar thei lo emaw.
- Tuihâl lutuk tih hriat fo, zun chhuah fo leh mit hmuh fiah lo.
- Hna tenau tih lai pawhin thawk hah lutuk leh rilru na tak.
Kan taksa tichhe mek eitur tha lo 3
Mi tam tak chuan zing lama hun khawhral beiseiin, taksa tana hlauhawm tak tak, a hnuaia ei tur te hi an ei thin a ni:
1. Processed Food: Sausage, packaged foods, leh bakery products te hian artificial flavour leh preservatives tha lo tak tak an nei a, an nutritional value pawh a tlem hle.
2. Sugary Drinks: Artificial fruit juices, carbonated drinks, leh sugary tea/coffee te hian taksa rihna a tipung thei a, zunthlum vei theihna a tipung thei bawk.
3. Trans Fats: Deep-fried fast food-a trans fats awm hian thisen kalna kawng a tikhawlo thei a, heart attack a thlen thei bawk.
Nitin chakna nei reng tura chawhmeh siam dan
Balanced diet chu a hnuaia nutrients te hi a zat dik taka awmna diet a ni:
- Carbohydrates (Carbohydrates - 45-65%) a awm a, a man pawh a to hle.Nitin hnathawhna atan taksa chakna a pe. White rice leh white bread ai chuan complex carbohydrates, bran brown rice, buckwheat, leh oats te thlang zawk ang che.
- Proteins (10-35%): Muscle thanna leh immunity atan a pawimawh hle. I chawhmehah hian egg, sangha, lentils, chickpeas, emaw green beans emaw telh bawk ang che.
- Thau hrisel (Fats - 20-35%): Thluak hnathawh leh hormone siam chhuahna kawngah a pui. Avocado, olive oil, sesame seeds, leh peanuts ang chi ei tur atanga thau tha tak tak hmuh theih a ni.
- Fiber, Vitamins, leh Minerals: Thlai thar leh thlai hring te hian taksa metabolism a thawk tha hle.
Nitin ei leh in inthlau (balanced daily diet) atana thil pawimawh tak takte (NHS kaihhruaina) .
| Chaw ei tur chi hrang hrang | Nitin hman tur rawtna | Hriselna atana hlawkna lian tak tak |
|---|---|---|
| Thlai leh thei chi hrang hrang | Ni khatah portion 5 tal (ni khatah 5-a-day) . | Vitamin C, potassium, leh antioxidants te a tam avangin natna lakah a venghim a ni. |
| Bran chi hrang hrang | Chaw ei zawng zawng atanga 1/3 vel | Fiber a tam a, chu chuan intestine a venghim a; nitin chakna zawi zawiin a pe chhuak thin. |
| Bawnghnute leh bawnghnute atanga siam | A tlem berah (thau tlem) . | Calcium leh vitamin D a tam avangin ruh a tichak a ni. |
| Tui thianghlim | Ni khatah litre 2.5 - 3 (Glass 8-10) . | Dehydration a veng a, thluak hnathawh leh taksa lumna a tidanglam bawk. |
Tih tur & Tih loh tur
| ✔️ Thil tih tur (Tih tur) . | ❌ Tih loh tur |
|---|---|
| Zing i thawh veleh tui thianghlim glass khat in la, i taksa a tiharh thar leh ang. | Nitin chakna nei reng turin artificial energy drinks in suh. |
| Kar khat chhunga i mamawh thlai leh thlai chi hrang hrangte chu kar tawp (Meal Prep)-ah ruahman lawk la, buatsaih rawh. | Chawhmeh ei hi skip ngai suh. I ni khat chhunga thil tih dan tibuaitu pawimawh ber a ni. |
| Tea emaw coffee emaw i in chuan chaw ei ber atanga darkar khat tal ei tur a ni (iron absorption tibuai lo turin). | Zanah chaw thawi, spicy emaw, lian tak tak ei loh tur a ni. Hei hian a tuk zingah harsatna nasa tak leh rilru hahna nasa tak a thlen thei a ni. |
❓ Zawhna dang i neih theih ṭhenkhat (FAQ) .
Engvangin nge chhang var hi chawhmeh atan a tha lo? ▼ tih a ni
White bread hi starch awlsam tak a ni a, a fiber lakchhuah tawh a ni. Taksain a hip lut nghal vat a, thisen sugar level a tisang nghal vat a, darkar tlemte chhungin a tlahniam leh nghal vat a ni. Hei hian nitin hah lutuk leh riltamna nasa tak a thlen thei a ni.
Vegetarian te tan chawhmeh ei tur protein chi hrang hrang tha ber berte chu engte nge ni? ▼ tih a ni
Vegetarians te hian chickpeas, mung beans, peas, leh lentils te ang chi legumes atanga protein tha tak tak an hmu thei a, chubakah soy, tofu leh peanuts te ang chi nuts te pawh an hmu thei bawk.
Dehydration hian chakna a tihhniam thei em? ▼ tih a ni
Ni e, dehydration hi kan taksa tui level 1-2% pawhin a tlahniam a, chu chuan thisen volume a ti tlem a, thluaka oxygen a thlen zat a tikhawtlai bawk. Hei hian lu na nasa tak, hahna leh rilru lam ngaihtuahna tlahniam te chu direct-in a nghawng a ni.
Coffee in hian nitin chakna a tipung reng thei em? ▼ tih a ni
Coffee-a caffeine hian hun eng emaw chen chu thluak a tiharh a, mahse in tam lutuk hian mut a tibuai a, hun rei tak chhungin taksa chakna (natural energy) a tichhe thei a ni. Coffee hi ni khatah cup 1-2 chauh ei khap a tha ber.
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