Nu i nih dawn tih i hriat atang khan i ei leh in tur chu a hma aia i fimkhur lehzual a ni lawm ni? A nihna takah chuan a natural khawp mai. Coffee leh donut in ni chu i tan mai thei a, mahse tunah chuan i chhungah naute te tak te lo seilian i nei tawh a, i ei zawng zawng chu vawi hnih i ngaihtuah thin. A chhan chu i ei tur hi i naute hian a thanlenna atana a mamawh nutrients a hmuh theihna kawng ber leh awmchhun a nih vang a ni.
Naupai lai hian protein leh calcium hi i naute tissue leh ruh thanna atan a pawimawh hle. Hei bakah hian naute thluak leh nervous system-a piansualna a awm loh nan folic acid a mamawh bawk. Tin, naute hnena oxygen phur thei thisen sen siamna atana pui turin iron hi a hma aia nasa zawkin a mamawh bawk. Chuvangin he hun hlu tak chhung hian i ei leh in ah eng superfoods nge i dah belh tur tih i lo en ang u.
1. Thlai chi hrang hrang
Brown rice, buckwheat, oats leh whole grain dangte ang chi whole grains te hi chhang var leh white rice aiin a hrisel zawk hle. Folic acid leh iron ang chi nutrients an nei a, fiber an pai tam bawk. He fiber hian naupai laiin mi tam takin an tawn thin constipation a veng thei a ni.
Nitin i chaw eiah heng buh chi chi hrang hrangte hi i dah thei bawk.
- Zing lamah: Oatmeal tlem siam rawh.
- Chawhmeh: I curry hman thin kha bran rice tlem nen ei rawh.
- Zanriah: Chickpeas emaw pitta emaw atanga siam roti ei rawh.
Chutiang chuan heng thlai chi hrang hrangte hi i ei leh inah i dah tel chuan nang leh i naute tan chakna leh ei leh in mamawh chu a pe ang.
2. Bean leh Lentils
Lentils hi kan kitchen-a thil pawimawh tak a ni. Hemi hun chhung hian chickpeas, cowpeas, green beans, leh soybeans te ang chi legumes te pawh i ei tur ah telh a pawimawh hle bawk. Chungte chu dip angin emaw, salad-ah emaw, chhum pawhin ei theih a ni.
Heng nut te hi snack mai ni lovin, protein leh fiber tamna nutritional powerhouse an ni . Pawh,
- Iron: Taksa chu thisen siam turin a pui a, thisen tlakchhamna (anemia ) a veng bawk a, hei hi naupai laiin a awm fo thin.
- Folate: Hei hi folic acid pianphung a ni. Naute nervous system-a neural tube defect awm lo tur venna atan a pawimawh hle.
- Calcium: Naute ruh leh ha chak tak siam nan a mamawh.
- Zinc: Cell thanna leh immune system atan a pawimawh hle.
Chuvangin hetiang nut chi khat hi ni khatah vawi khat tal dah tel theihnghilh suh.
3. Salmon ang chi sangha hriak (Salmon) .
Naute thluak leh mit hrisel taka a thanlen theih nan Omega-3 fatty acids hi a pawimawh hle a ni . Salmon hian he nutrient hlu tak hi a pe nasa hle a ni. Hei bakah hian Salmon hi protein leh B vitamin tamna tha tak a ni.
Sangha ei chungchanga mi tam takin an hlauhthawn ber pakhat chu mercury awm zat hi a ni. Mahse, sangha, salmon, sardines, leh herring te hian mercury an nei tlem hle. Heng sangha chi hrang hrang, mercury tlem te hi kar khatah gram 340 (12 ounces) vel thlengin him takin i ei thei a ni. Mahse, sangha lian tak tak tuna leh mackerel te ei fo loh tur a ni.
Pawimawh: Sangha chu uluk taka chhum tur a ni tih hre reng ang che. Grilled emaw, baked emaw, sauce-a siam emaw pawh i ei thei bawk.
4. Eggs
Egg hi siam a awlsam em em a, ei tur tha tak a ni. Egg hi protein source tha tak a ni a, nang leh i naute mamawh amino acid zawng zawng a pe vek a ni. Tin, vitamin leh mineral sawmhnih chuang an pai bawk.
Chung zingah chuan choline hi a pawimawh hle. Folic acid ang bawkin choline hi naute thluak leh ruhro (spinal cord) hmasawnna atan a pawimawh hle bawk .
Pawimawh tak: Egg raw emaw undercooked emaw ei ngai suh. Entirnan, salad raw egg hmanga siam, emaw bullseye undercooked emaw hmang lo la, hengte hian Salmonella ang chi bacteria hlauhawm tak tak a pai thei a ni. Egg chu a var leh a yolk pahnih a lum vek thlengin boil emaw fry emaw fo ang che.
5. Berry leh Vitamin C tamna Thei
Blueberry leh raspberry ang chi berry hian vitamin C, potassium, folate, leh fiber te a pai tam hle. Hengte hi kan ramah chuan awm lo mah se, kan ramah hian thei hrisel zawk, kan thlak thei tur kan nei tam hle.
Mangosteen, guava, orange, leh grapefruit ang chi thei chi hrang hrangte hi han ngaihtuah teh . Hengte hian vitamin C a pai tam hle a, Vitamin C hi, .
- Collagen siam chhuah a pui a, chu chuan naute vun, ruh leh tissue te a ti thang lian thei a ni.
- I eiturte hian i taksain iron a hip lut thei a ni.
- I immune system a tichak.
Chuvangin, nitin i ei leh in ah hetiang thei rah pakhat emaw pahnih emaw telh hi i tan a hlawkthlak hle.
6. Yogurt thau tlem
Plain, low-fat yogurt hi sugary emaw flavoured yogurt aiin a hrisel zawk hle. Yogurt cup khat hian bawnghnute glass khat aiin calcium a pai tam zawk. Protein tamna chaw a ni bawk.
Calcium hi i naute ruh leh ha thanna atan chauh ni lovin, i ruh chakna vawng reng turin a pawimawh hle. Chu bakah, yogurt-a bacteria tha, a nih loh leh probiotics te pawh hi i chaw ei leh in hriselna atan a tha hle bawk.
He yogurt pangngaiah hian thei chi hrang hrang banana emaw mango emaw, oats emaw pawh dah la, tui takin i ei thei bawk.
| Chaw chi hrang hrang | Nutrient pawimawh ber berte | A hlawkna |
|---|---|---|
| Thlai chi hrang hrang tihthianghlim loh | Fiber, Thir, Folic Acid te a awm bawk | Energy pe, constipation venna. |
| Nuts leh lentils te pawh a awm | Protein, Iron, Folate, Zinc te a awm bawk | Naute thanlenna, thisen tlakchhamna venna, piansualna tihziaawmna. |
| Salmon ang chi sangha | Omega-3, protein a ni | Naute thluak leh mit hmasawnna atana pawimawh tak a ni. |
| Eggs a ni | Protein, Choline, Vitamin te a awm bawk | Naute thluak thanna tur leh nu ei leh in tur atan. |
| Vitamin C tamna thei rah | Vitamin C, Fiber, Antioxidants te a awm bawk | Iron absorption, immunity tichaktu. |
| Yogurt thau tlem tak a ni | Calcium, protein, probiotics te a awm bawk | Naute leh nu ruh tichaktu, chaw ei chakna tipungtu. |
Mahse a pawimawh ber chu i taksa tana hnathawk thei tur chu hre rawh. Mi tin taksa hi a danglam vek. I doctor nen hian eng ei tur nge i tana tha ber tih te, allergy i neih leh neih loh te, damdawi lam harsatna dang i neih leh neih loh te sawipui a tha ber. Diet thar i tan hma emaw, vitamin supplement i ei hmain doctor rawn hmasak phawt a pawimawh.
Take-Home Thuchah a ni
- Naupai hi i duh duh ei hun a ni lo va, "mi pahnih tan i ei a ni" tih ngaihtuah hun a ni. Chaw tha, quality tha tak tak thlan leh ei hun a ni.
- Naute hrisel taka a thanlen theih nan folic acid, iron, calcium, protein, leh omega-3 te ang chi nutrient te hi a pawimawh hle.
- Nitin i eitur ah hian ei tur chi hrang hrang dah la, chu chu whole grains, nuts, egg tui tak, sangha mercury tlem, thei leh yogurt te hi a ni.
- Ei leh in himna chungchangah fimkhur hle ang che. A bik takin ei tur raw emaw undercooked emaw ei loh tur, artui, sa, leh sangha te hi ei loh tur a ni.
- I ei leh in emaw, supplement emaw chungchanga zawhna i neih chuan i doctor nen inbia fo ang che.
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