Hrisel taka awm kan ngaihtuah hian a tam zawk chuan "kan ei loh tur thil" tih hi kan ngaihtuah hmasa thin a ni lawm ni? "Oil a tha lo" tih leh "sugar a tha lo" tih te hi kan ngaihtuah ber a ni. Mahse, kan ei leh in atanga kan paih chhuah tur thilte chauh kan ngaihtuah hian kan taksa mamawh ei tur pawimawh tam tak kan hloh tak tak tih i hria em? Hetiang ei leh in lama tlakchhamna hi a awm fo thin a, ei leh in tha nia inngai leh fimkhur thinte tan pawh a awm fo thin.
Dik tak chuan kan hriat loh nutrient lian tak tak 7 a awm a. Chungte chu calcium, potassium, fiber, magnesium, vitamin A, vitamin C, leh vitamin E te an ni a, hengte hi taksa tan a pawimawh hle. Mahse, lungngai suh. Damdawi dawrah i kal a, doctor zawt lovin vitamin pill tam tak i lei hmain, heng nutrients te hi i ei leh in-ah dah theih dan awlsam leh hrisel tak tak a awm. Engtin nge tih i en ang u.
1. Calcium a ni
School atang khan calcium hi ruh leh ha tan a tha tih kan hre vek tawh a, bawnghnute in atanga calcium kan hmu thin tih pawh kan hre vek tawh bawk. Mahse calcium erawh chu a tawp lo. Kan ruh chakna bakah hian calcium hi thinlung rhythm hrisel, taksa peng hrang hrang hnathawhna leh thil dang tam tak neih theihna turin a pawimawh hle.
Ni khatah calcium engzat nge i mamawh?
Kum upat dan azirin a danglam thin.
- Puitling kum 50 thleng: Ni khatah milligram 1,000.
- Kum 50 chunglam tan: Ni khatah milligram 1,200.
Mahse, ruh tichhe thei natna osteoporosis , i vei theihna tur hlauhawm i nih chuan i doctor nen inbia ang che. Dose sang zawk pek a rawt thei bawk.
Calcium hi bawnghnute leh bawnghnute atanga siam atanga awlsam taka hmuh theih a ni. Mahse bawnghnute in duh loh chuan, a nih loh leh harsatna i neih chuan calcium pill hi a chinfelna turah ngai suh. Calcium hmuh theih dan dang tam tak a awm bawk.
| Calcium tamna ei tur | Calcium awm zat (a tlem berah) . |
|---|---|
| Yogurt (Nonfat plain yogurt) - gram 225 vel a ni | 452 milligram a ni |
| Swiss cheese - gram 42 vel a ni | 336 milligram a ni |
| Skim milk - 240 millilitres a ni | 306 milligram a ni |
| Salmon - gram 85 vel a ni | 181 milligram a ni |
| Spinach siam chhuah - cup 1 | 146 milligram a ni |
2. Potassium a ni
Nutritionist-te chuan, "Miten potassium chungchang hi an hre vak lo tak zet a ni," an ti. "Mi tam zawk chuan a pawimawh zia pawh an hre lo a, a bik takin thisen sang hrisel vawn that nan." Potassium hi kan taksaa fluid balance atan pawh a pawimawh hle a, nerve leh muscle function atan pawh a pawimawh hle bawk.
Puitling chuan ni khatah potassium milligram 4,700 a dawng tur a ni. Potassium hi a takah chuan ei tur tam takah a awm a, thei leh thlaiah te pawh a awm a ni. Chuvangin i mamawh zat hmuh chu thil awlsam tak niin a lang thei. Mahse buaina chu, mi tam zawk hian thei leh thlai an ei tawk lo.
Banana kan ngaihtuah hian potassium kan ngaihtuah thin. Mahse potassium hmuh theihna tur kawng tha dang a awm.
| Potassium tamna ei tur | Potassium awm zat (a tlem berah) . |
|---|---|
| A hmin tawh sweet potato a ni | 694 milligram a ni |
| Tomato paste - 1/4 cup | 664 milligram a ni |
| Yogurt (Non-fat plain yogurt) - gram 225 vel a ni | 579 milligram a ni |
| Yellowfin tuna - gram 85 vel a ni | 484 milligram a ni |
3. Fiber a ni
Fiber, emaw kan tih ang chi, he nutrient hian hriselna atana a thatzia hi i hre tam tawh ngei ang. Mahse bowel function leh constipation chungchang sawi dawn chuan mi tam tak chuan fiber hi i upat deuh deuh chuan ngaihtuah tur a ni an ti.
"Mi tam tak chuan fiber hi kum upa lam tan chauh thil niin an ngai a ni," tiin nutritionist-te chuan an tarlang. "Mahse a nihna takah chuan fiber hi kum tinah a pawimawh hle a, chu chu chaw ei dan hrisel tak neih theihna tur leh natna laka invenna atan a ni."
Chuti a nih chuan, fiber hian eng nge a tih tak tak? Fiber hian constipation a veng bakah hian heart disease, type 2 diabetes, leh cancer chi thenkhat lakah a veng bawk. Tin, taksa rihna tihtlem tumte tan pawh a pawimawh hle a, a chhan chu fiber tamna ei tur hian i taksa a tichak a, calorie a tlem bawk.
Ni khatah fiber engzat nge i mamawh?
- Hmeichhia (kum 19-50): Ni khatah gram 25
- Hmeichhia (kum 51+): Ni khatah gram 21
- Mipa (kum 19-50): Ni khatah gram 38
- Mipa (kum 51+): Ni khatah gram 30
Fiber tamna ei tur zingah hian whole grains, legumes (chickpeas, lentils, leh beans), thlai leh thei chi hrang hrang te a tel. A bik takin black bean, sweet potato (vun nei), pears, leh bran bread te hian fiber a pai tam hle.
4. Magnesium a ni
Magnesium hi kan taksa chhunga thil thleng zawng zawnga inrawlhtu nutrient pawimawh dang a ni. Magnesium hi ruh chakna atan te, immune system hrisel tak neih nan te, thinlung, taksa ruh leh nervous system hnathawhna atan a pawimawh hle.
Ni khatah magnesium engzat nge i mamawh?
- Hmeichhia (kum 19-30): Ni khatah milligram 310
- Hmeichhia (kum 31+): Ni khatah milligram 320
- Mipa (kum 19-30): Ni khatah milligram 400
- Mipa (kum 31+): Ni khatah 420 milligrams
Magnesium hmuhna tha ber chu Brazil nut, whole grains, halibut ang chi sangha, leh almond te hi a ni .
5, 6, 7. Vitamin A, C, leh E te
Heng vitamin pathumte hi kan hriselna atan a pawimawh hle.
Vitamin A hi a awm a
Hei hi mit hmuhna atan a tha hle tih kan hria. Chu mai ni lovin, taksaa immunity leh tissue thanna atan vitamin A hi a pawimawh hle bawk. Mipa puitling chuan ni khatah microgram 900 a mamawh a hmeichhia chuan microgram 700 a mamawh bawk . Thlai sen leh dark green leh thei chi hrang hrang , sweet potato, carrot, leh spinach te hian vitamin A a pai tam hle.
Vitamin C a ni
Vitamin C hi antioxidant chak tak a ni a, immune system a tichak a ni. Taksa cell tihchhiat a veng a ni. Tin , ruh leh ruh (cartilage) atana pawimawh collagen siamchhuahna kawngah a pui bawk. Mipa puitling chuan ni khatah milligram 90 a mamawh a hmeichhia chuan milligram 75 a mamawh bawk . Vitamin C hi red bell pepper, orange, strawberry, leh broccoli ang chi thil atang hian i hmu thei a ni .
Vitamin E a awm a
Mi tam takin hrisel taka an awm theih nan thau tamna ei tur an tihtlem hian vitamin E tamna ei tur an ei lo bawk a, hei hi vitamin E hi nut, thlai leh hriak- ah a tam ber vang a ni Antioxidant chak tak a ni bawk. Chuvangin thau tha lo (saturated leh trans fats) tih tlem a, thau tha (unsaturated fats) engemaw zat i ei leh in ah telh a pawimawh. Puitling chuan ni khatah vitamin E milligram 15 vel a mamawh a ni. Sunflower chi, almond, leh peanut butter ang chi thilah te a awm a ni .
Nutrient dang ngaihven bik ngai
Pawl bik thenkhat chuan heng nutrients te hi an ngaihtuah tam a ngai a ni.
- Vitamin D: Vitamin D hi taksain calcium a lakluh theih nan a pawimawh hle. Kan taksa hian ni eng kan hmuh hian vitamin D a siam chhuak thin. Chuvangin pawn lama chhuak tam lo, sunglass vuah reng, vun dum nei te chuan vitamin D tlakchhamna an nei thei a ni.
- Folic Acid: Hei hi naupai laiin hmeichhia tan a pawimawh hle. Hei hian naute piansualna a tihziaawm theih nan a pui a ni. Lentils, spinach leh broccoli- ah te hian folic acid awm mah se, naupai tan chuan an doctor-in a rawt angin folic acid tablet ei hi a pawimawh hle.
- Iron: Iron hi hmeichhe naupang leh nu naupai tan a pawimawh zual hle. Sa, spinach, chickpeas, leh soybean ang chi ei tur hian iron a pai a.
- Vitamin B12: Hei hi thisen sen (red blood cells) siam chhuahna atan a pawimawh hle. Kan tar chhoh zel chuan ei leh in atanga vitamin B12 kan lakluh theihna a tlahniam a. Chuvangin kum 50 chunglam zawng zawngin vitamin B12 awmna ei tur ei emaw, doctor thurawn angin supplement ei emaw ngaihtuah tur a ni.
He tlakchhamna hi supplement hmanga phuhruk theih a ni lo em ni?
Chaw hmuh tur ngaihtuah buai ai chuan vitamin pill-a heng zawng zawng hi hmuh a awlsam zawk ang tih i ngaihtuah mai thei. Mahse mithiamte chuan supplement hi a tawp ber tur a ni an ti.
"Mite chu ei leh in atanga nutrients lak hmasak tum turin ka hrilh fo thin."
Supplements hi ei leh in hrisel bakah ei tur a ni a, a aiah ei tur a ni lo. Dik tak chuan zirchianna atanga a lan dan chuan supplement hian natural foods angin nutritional benefits a pe lo.
Dik tak chuan, thil ṭhenkhatah chuan i doctor chuan supplement ei tûrin a rawt thei a ni. Entirnan, ruh natna hlauhawm i nih chuan calcium leh vitamin D supplement ei turin an hrilh thei che a ni.
Mahse, hre reng ang che, duhthusam angin supplement hi ei ngai suh. Nutrient thenkhat hi ei tam lutuk chuan taksa tan toxic a ni thei. Chuvangin, i ei leh in en la, i doctor nen inbia la, supplement i mamawh tak tak em tih chu ngaihtuah rawh.
Engtin nge heng nutrients te hi ka ei tlem em tih ka hriat theih ang?
Heng nutrient zawng zawng hi ka dawng vek em tih chiang taka hriat a awlsam lo. Food package-a label i en chuan fiber leh vitamin C ang chi thil chungchang hriat tur a awm a, mahse thil dang zawng zawng, potassium leh magnesium ang chi chungchang hriat a harsa hle.
Chuti a nih chuan eng nge a chinfel dan? Lehkhabuah i ei zawng zawng i ziak vek a, tehfungah i rit a, calculator hmangin i chhut vek a ngai em? Ni lo, mithiamte chuan a ngai lo an ti. "Calchulation dik tak chungchangah hian lungngai lutuk suh," an ti.
Chu ai chuan chaw chi hrang hrang ei tum zawk ang che. Thei, thlai, leh buh chi hrang hrangah ngaihtuahna seng rawh. Chu chu i taksa mamawh nutrient zawng zawng i hmuh theihna tur kawng tha ber a ni. Hetah pawh hian ei tur tha lo chauh ngaihtuah suh. Chu ai chuan i ei leh inah eng thil tha nge i belhchhah theih tih hi ngaihtuah zawk rawh. Chaw pakhat chu oil tlem emaw, sugar tlem emaw a neih vang mai maiin tihbo vek suh. I mamawh tak tak ei tur pawimawh dang a awm thei bawk.
Take-Home Thuchah a ni
- "Ei tur tha lo" chauh ngaihtuah ai chuan, "ei tha lo" thil tha tak takte ngaihtuah zawk rawh.
- Nitin ei leh inah thei chi hrang hrang, thlai chi hrang hrang, thlai chi hrang hrang, leh legumes te telh bawk ang che. Chu chu nutrient zawng zawng hmuh theihna kawng tha ber a ni.
- Nutrients kan hmuh theih dan tha ber chu natural foods hmangin a ni. Supplement hi ei leh in aiah a ni lo.
- Doctor rawn hmasa lovin vitamin emaw nutritional supplement dang emaw ei ngai suh.
- I ei tur milligram chungchangah lungngai lutuk suh la, a pum puia inthlau tak, ei leh in chi hrang hrang neih tum ang che.
💬 Comments (0)
Comment a la awm lo. Hetah hian i comment hi a vawikhatna atan add rawh.
I comment kha add rawh