I rilru a hah em em? Chau reng reng? Iron tamna ei tur chungchang hi han sawi ila.

Nilengin i chau bawk a, nunna nei lo mai mai i ni em? Hna tlemte thawh hnuah pawh i chau em? Hei hi i taksaa thir tlakchham vang pawh a ni mai thei. Vawiin hian he mineral pawimawh tak iron an tih chungchang te, kan taksa tana a pawimawh zia te, leh eng ei tur nge iron tamna tih te hi han sawi mai ila .

Engvangin nge thir hi kan taksa tan a pawimawh em em?

A awlsam zawngin sawi ila, kan taksa chhunga thisen awm tur atan thir hi a pawimawh hle. Kan thisenah hian protein pakhat a awm a, chu chuan thisen sen te chu an rawng sen a pe a, taksa pum puiah oxygen phur turin a pui bawk. Hemoglobin kan ti a .

Kan thisen sen (red blood cells) hi taksa pum puia oxygen phur thei delivery truck angin han ngaihtuah teh. He truck-a oxygen cargo hi hemoglobin a ni. Chuvangin, he hemoglobin siam tur hian iron an tih raw material hi i mamawh a ni.

Chuti a nih chuan i taksaah iron i neih tlem chuan eng nge thleng ang? I taksa hian hemoglobin a siam tling thei lo. Tichuan i thisen sen (red blood cells) te hian oxygen an phur tha thei lo. Hei hi iron- deficiency anemia kan tih chu a ni. Hei hi khawvela thisen tlakchhamna chi khat zingah chuan a tam ber a ni. Hei vang hian i chau a, i chak lo a, i thawk hah fo thin.

Ni khatah thir engzat nge kan mamawh?

Tunah chuan mi tinin ni khata iron mamawh zat chu a danglam ta. I kum, i mipa leh hmeichhia, leh i naupai leh i hnute pek danah a innghat. Hmeichhia a bik takin thlasik , naupai , leh naupai laiin iron an mamawh tam zawk.

Hemi chungchang hi a hnuaia table atang hian rough idea i hmu thei ang.

Thir hi chi hnih a awm tih i hria em?

Kan eitur a Iron awm hi chi hnih ah then theih a ni. Heng pahnih hi taksain a hip luh dan pawh a inang lo.

1. Heme iron: Hei hi ran chawah a awm . A bik takin, rannung peng hrang hrang, hemoglobin awmnaah te, sa sen, vawk, leh sangha te hi a ni. Hei hi kan taksain awlsam taka a lakluh theih iron chi a ni .

2. Non-heme iron: Hengte hi thlai chawah a tam ber. Spinach, bean, lentils, leh soy ang chi thilah te. Sa leh sanghaah hian non-heme iron engemaw zat a awm bawk. Hetiang chi hi heme iron aiin taksain a hip tlem zawk. Mahse hengte hi kan tan chuan a pawimawh hle bawk.

Okay, chuti a nih chuan eng ei tur nge iron awm?

Iron pe thei ei tur tam tak a awm a. Eng nge an nih i en ang u.

Iron tamna sa leh rannung atanga siam

Chung zingah chuan heme iron a awm a, chu chu taksain awlsam takin a hip lut thei a ni.

• Thin
• Bawngsa
• Ar
• Vawksa
• Kel sa
• Eggs a ni

Iron tamna tuifinriat thil

• Oysters, Mussels te pawh a awm bawk
• Kaikuang
• Nga te chu salmon, tuna, sardines te an ni

Iron tamna thlai leh thlai chi hrang hrang

Chung zingah chuan non-heme iron a awm a.

• Antam
• Thlai hnah dum hring, gotukola, mukunuwenna, leh kankun te
• Beetroot a ni
• Broccoli a ni
• Legumes te chu bean, peas, lentils, chickpeas, leh green beans te an ni
• Soy a ni

Thir tamna thei rah

• Raisins chi hrang hrang
• Date hrang hrang
• Apricot vawt tak tak a awm
• Dawnfawh

Engtin nge chaw atanga iron hi dik taka i lakluh theih ang?

Iron awmna chaw ei mai mai hi a tawk lo. Tin, dik taka absorb a pawimawh bawk. Hemi kawngah hian tanpui theih dan awlsam tlemte a awm.

1. A puih theih nan vitamin C ei thin ang che.

Vitamin C hian thlai chawa awm non-heme iron taksain a lakluhna a tipung thei a ni.

• Entirnan, lentil soup nena buhfai i ei chuan gotukola sambol ang chi thil dah la. Chu sambol ah chuan lime tlem te te dah la.
• Chaw ei zawhah vitamin C tamna thei, orange, tangerine emaw guava emaw ei tur a ni.
• Tomato leh bell pepper ang chi thil te pawh hian vitamin C a pai tam hle.

2. Heng thilte lakah hian inthiarfihlim rawh.

Ei leh in thenkhat hian iron absorption a tibuai thin.

• Tea leh coffee: Heng a tannins hian iron absorption a ti tlem a. So , chaw ei rual emaw, ei zawh veleh emaw tea emaw coffee emaw in loh tur. An inkarah darkar khat tal dah a tha ber.
• Calcium: Calcium tamna ei tur bawnghnute, yogurt, leh cheese te hian iron lakluhna a tibuai thei bawk. Chuvangin, iron tamna chaw ei nen hian heng ei tur te hi tihtlem a tha ber.

3. Heme leh non-heme ei dun

Thlai chaw (non-heme iron) leh ran chaw (heme iron) i ei rual hian thlai chaw atanga iron lakluh a tipung bawk. Entirnan, i buhfaiah hian sa emaw sangha ang chi thlai hnah hring (green leafy vegetable) i dah chuan iron i hmuh zat chu a tipung thei a ni.

Chaw ei ringawt a tawk lo a nih chuan engtin nge kan tih ang? (Iron Supplements) te hi a tha hle.

Thil engemaw takah chuan, a bik takin iron tlakchhamna nasa tak a awm a nih chuan, naupai lai emaw, damdawi lam thil dang emaw a nih chuan ei tur chauh atanga iron mamawh zat hmuh theih a ni lo mai thei. Chutiang hunah chuan doctor-te chuan iron supplement ei turin an rawt mai thei.

Iron ei tam lutuk hian taksa tan a pawi hle bawk. Pum a ti na thei a, chaw ei a ti na thei bawk. Chu mai ni lovin, iron tam lutuk chuan taksaah a pungkhawm thei a, thin leh thinlung ang chi taksa peng pawimawh tak takte a tichhe thei a ni. Chuvangin , damdawi lam thurawn tel lo chuan iron tablet hi hmang ngai suh.