I plate chu a hrisel tak tak em? Nutrition chungchanga deal dik tak chu i hre chiang ang u!

Ni khatah chaw eng emaw zat kan ei vek a. Kan riltam laia chaw ei hi thil pangngai a ni. Mahse, i pum khata i thil tih mai ai chuan he "ei" hi eng ang nge a hlu zawk tih i ngaihtuah ngai em? Dik tak chuan kan chaw ei hi kan taksa tan damdawi ang mai a ni. He ei leh in hi natna laka min vengtu, nitin hna thawk thei tura chakna min pe a, hlimna min siamsaktu chakna lungphum a ni. Chuvangin vawiin hian, awlsam takin, he topic of nutrition chungchang hi han sawi ila.

A awlsam zawngin, ei leh in hi eng nge ni?

Nutrition tih hian kan ei leh in atanga kan taksa mamawh nutrients te kan lakluh a, taksa enkawl nan kan hman dan zawng zawng a kawk a ni. Kan taksa hi lirthei angin han ngaihtuah teh. Lirthei pakhatin a tlan theih nan gasoline a mamawh ang bawkin kan taksa hian hna thawk turin chakna a mamawh a ni. Chu chakna chu ei leh in atanga lo chhuak a ni. Tin, lirthei hian engine a kal tha thei tur chuan engine oil leh coolant ang chi thil a mamawh bawk. Chutiang bawkin kan taksa peng leh system tin hian a thawk tha tur chuan vitamin leh mineral ang chi thil kan mamawh a ni. Heng zawng zawng hi a inzawm khawm chuan "well-nourished" kan ni an ti.

Ei leh in tha hlutna chu chakna pek mai bakah a ni. Zirchianna chuan ei leh in \ha ei hian natna khirh tak tak, zunthlum, thinlung natna, leh stroke te vei theihna a ti tlem thei tih a tarlang . Khawsik i nei emaw, operation atanga i dam leh emaw pawh nise, ei leh in tha chuan i dam leh thei a ni. Tunah chuan mithiamte phei chuan ei leh in hian rilru hriselna a nghawng dan hi an ngaihtuah mek a ni.

Heng nutrients te hi engte nge ni?

Kan chaw ei chhunga nutrient awmte hi chi hnih lian takah then theih a ni. Kan sipai special force leh support unit te ang bawkin. An pahnih hian an pawimawh hle.

1. Macronutrients: Hengte hi kan taksa mamawh ber leh chakna petu berte an ni. Chungte chu kan taksa lungphum ang mai an ni.

2. Micronutrients: Hengte hi vitamin leh mineral taksain a mamawh tlem a, mahse a pawimawh em em a ni.

Heng pahnih bakah hian tui hi ei tur pawimawh tak a ni bawk a, a tel lova kan awm thei lo. Tui hian heng nutrients te hi taksa pum puiah a phur a, oxygen chu cell-ah a phur a ni.

Macronutrients - Kan chakna siamtute

Hengte hi kan taksa hi nitin hnathawh theihna tura chakna petu pawl lian ber berte an ni.

• Carbohydrates: A awlsam zawngin sawi ila, starch, sugar leh fiber te hi kan chakna petu ber an ni. Carbohydrates hi ei tur chi hrang hrang, buhfai, chhang, alu, sweet potato, leh noodles-ah te a awm tlangpui.
• Protein hrang hrang: 1.1.Hengte hi taksa dintu an ni. Protein hi taksa ruh siamna atan te, hliam tihdam nan te, hormone hnathawh dan tur tihreh nan te a pawimawh hle. Sa, sangha, artui, bawnghnute, lentils, chickpeas, leh green beans ang chi ei tur atang hian protein kan hmu thin.
• Lipids: Hengte hi thau leh hriak te an ni. Energy an khawlkhawm a, taksain vitamin thenkhat a lakluh theih nan an pui bawk. Amaherawhchu, hengte hi a tul aia tam lak hi a tha lo. Chaw chi hrang hrang, coconut oil, cashew, peanut, avocado, leh bawnghnute atanga siam te hian lipids a pai a.

Micronutrients - Tlemte mahse hlu tak a ni

Hengte hi a tlem berah kan mamawh a, milligram emaw microgram emaw ang chi hi a ni. Mahse heng zinga pakhat tal a tlakchham chuan hriselna lama harsatna lian tak a thlen thei a ni. Chungte chu chi hnih ah then a ni a, chungte chu vitamin leh mineral te an ni.

Vitamin a awm lo

Chûngte chuan kan taksain thil tam tak a tih theih nân a ṭanpui a, chu chu metabolism dik tak vawng reng tûr leh natna do tûrin a ṭanpui a ni.

Mineral lam thil a ni

Hengte hi taksaa thil kalphung hrang hrang atan pawh a pawimawh hle.

Chaw chi hrang hrang panga te

Balanced diet hi a hmaa kan sawi tawh nutrient zawng zawng atanga siam a ni a, ei tur chi hrang hrang panga a huam a ni.

• Bawnghnute leh bawnghnute atanga siam ei tur
• Thei
• Cereals te pawh a awm
• Protein (sa, sangha, legumes, nut) 1.1.
• Thlaihnah

I plate kha han ngaihtuah teh. Rice (grain), lentil soup (protein), sangha chi khat (protein), green leafy vegetable (vegetable), leh banana (thei) a neih chuan chaw ei zawhah chuan balanced meal a ni deuh ber.

Kum upa lam a zirin ei leh in mamawh a inthlak dan

He nutrition hi scale balance ang mai a ni. Heng mamawhte hi kan dam chhungin a danglam thin. Nausen te tak te hian tleirawl mamawh ang ei leh in a mamawh lo. Kan upat deuh deuh chuan a danglam lehzual.

Naupang tê tête ei leh in tur

Thla ruk hmasa berah chuan naute chuan a mamawh zawng zawng deuhthaw chu nu hnute emaw, formula emaw aṭangin a hmu vek a ni. Thla ruk hnuah chuan complementary foods kan pe tan ta a ni. Hei hi nu tam takin eng nge pek tur leh pek dan tur chungchangah zawhna an neihna hmun a ni. A tha ber chu i naute naupang enkawltu doctor hnen atanga thurawn lak hi a ni. A tlangpuiin, a chunga kan sawi tak ei tur pawl panga zawng zawng telna chaw buatsaih hi naupang hrisel taka thanlenna atan a tha ber.

Puitling tan ei leh in tur

Food group pangate concept hi puitling tan chuan a inang a, mahse hmeichhia leh mipa mamawhah hian danglamna tlem a awm.

• Hmeichhia hian mipa aiin iron an mamawh zawk tlangpui a , a chhan chu thlasik laiin thisen nen taksa atangin iron a bo thin . Tin, naupai leh nau neih laiin iron tlakchhamna hian thisen tlakchhamna a thlen thei bawk.
• Hmeichhia aiin mipa hian vitamin B5 ang chi thil hi tlem a mamawh zawk mai thei, a chhan chu vitamin B5 hian taksa ruh a tichak a, mipa hian a tlangpuiin taksa ruh (muscle mass) an nei tam zawk a ni.

Kum 65 kan tlin chuan kan ei leh in mamawh a inthlak leh thin. Damdawi emaw, natna emaw avang hian kan ei duhna kan hloh thei . Tichuan, kan ei tlem a, chu chuan kan taksain ei leh in a dawn zat a ti tlem a ni. Hetiang kum hian kan ruhte a nghet reng theih nan vitamin D leh calcium tamna ei tur ngaihven a pawimawh hle .

Damdawi lam thil thenkhat, ei leh in lama nghawng nei

Kan ei leh in lama direct-a nghawng nei natna thenkhat a awm.

• Cancer Cachexia: Cancer i neih hian i metabolism a ti chak a, i ei aia chakna a hal tam zawk. Hei hian i taksa chu a tichak lo hle.
• Depression: Depression nei chuan ei tur buatsaih leh ei duhna a hloh thei.
• Chaw ei harsa (Dysphagia): Hetiang natna vei hian ei tur thenkhat ei harsa a ti a, chu chuan ei tur pawimawh tak tak a hloh phah thei a ni.
• Malabsorption Syndrome: Hei hi kan intestines-in kan ei leh in chhunga nutrients awmte a hip thiam loh vang a ni.

Heng dinhmunte hian macronutrient undernutrition leh micronutrient undernutrition a thlen thei a, chungte chu malnutrition chi khat an ni.

Calories leh Nutrients te hi eng nge an danglamna?

Hengte hi kan ei leh in tehna kawng hnih a ni a, mahse a danglamna a awm.

• Calorie chu chakna unit khat a ni. Calorie hian kan taksain ei leh in atanga chakna a hmuh zat a teh a ni.
• Nutrients hi taksa hnathawhna atana chemical mamawh a ni.

A awlsam zawngin, gasoline litre khat chu car chhunga calorie awm ang a ni. Mahse chu gasoline octane rating, a nih loh leh quality chu nutrient ang mai a ni. Energy (calories) leh performance tha (nutrients) te hi kan mamawh vek a ni.

Nutrition chungchanga zawhna ka neih chuan tu hnen atangin nge tanpuina ka dawn theih ang?

I ei leh in chungchangah harsatna emaw zawhna emaw i neih chuan a tha ber leh him ber chu i chhungkaw doctor (doctor) nena inbiakna neih hi a ni. I hriselna dinhmun a zirin i mamawh thurawn a pe thei che a ni. Hemi lama mithiam dietitian hnenah pawh an refer thei bawk.

Thufing pakhat a awm a, "I ei tur chu i ni" tih hi a ni. 100% a dik loh laiin, thudik tam tak a awm. Kan ei leh in te, kan taksaa kan dah thatna (nutrients) te hian kan taksa leh rilru hriselnaah nghawng a nei nghal vek a ni. Chuvangin i plate kha han ngaihtuah teh. Energy pe che leh hrisel taka awm theihna tura puitu che a ni em tih en rawh.