I taksa hian ei tur dik tak a hmu em? Hemi chungchang hi awlsam takin han sawi ila!

Hrisel leh hlim taka awm kan duh vek. Chuvangin ei leh in hi he hriselna atan hian a pawimawh hle. He thu hi i hre tawh mai thei, mahse vawiinah hian ei leh in hi eng nge a nih tak tak a, kan taksaah eng nge a tih tih chu awlsam tak leh zahawm takin kan sawi dawn a ni. Thian nena inbiakna ang maiin.

Nutrition chu eng nge ni? A awlsam zawngin...

Nutrition, a awlsam zawngin sawi ila, kan taksa mamawh nutrients awmna ei tur kan ei a, a hip lut thei tura siam hi a ni. Heng nutrients te hi kan ei leh in atanga lo chhuak a ni. Heng chemical te hi kan taksa hnathawhna atana pawimawh tak tak an ni. Mahse chutiang chuan a awlsam lo. Ngaihtuah teh, nutrition hian chu aia tam a ti thei.

Entir nan:

• Zirchianna chuan ei leh in \ha ei hian zunthlum, thinlung natna, leh stroke ang chi natna vei theihna a ti tlem thei tih a tarlang .
• He ei leh in hian operation hnuah, emaw, khawsik emaw, pum chhunga natna emaw i neih lai pawhin, i dam leh thuai theih nan a pui che a nih chuan han ngaihtuah teh.
• Mithiamte pawhin ei leh in hian kan rilru hriselnaah nghawng a nei em tih an chhui mek bawk.

Chumi awmzia chu nutrition hi kan ngaihtuah aiin a thuk zawk tihna a ni. Tlem i hriat belh chuan i ei leh in atanga hlawkna tam ber i hmuh theih dan tur i hrethiam ang.

Heng nutrients te hi engte nge ni?

Kan ei leh inah hian nutrient chi paruk a awm a. Nutrition tha tih awmzia chu paruk zawng zawng balance vek tihna a ni. Heng nutrient tin hian kan taksa tan hlawkna hrang hrang a nei a.

• Macronutrients: Hengte hi kan taksa chakna bulpui ber petu leh a hnathawh thatna tura puitu nutrients te an ni.
• Micronutrients: Hengte hi vitamin leh mineral te an ni. Thil tam takah an pui a, chu chu metabolism a ni.
• Tui: Hei hi eitur pawimawh tak a ni bawk. Tui hian thil tam takah a pui a, chu chu cell-a ei tur tha leh oxygen a phurh luh te hi a ni.

Macronutrients - kan taksa lungphum ang mai!

I taksa hi building a nih chuan macronutrients hi a lungphum a ni. Hengte hi kan chakna bulpui ber a ni. Macronutrients chi hrang hrangte chu:

• Carbohydrates: Chung zingah chuan sugar, starch leh fiber te pawh a tel. Hengte hi kan taksa tana chakna petu ber an ni.
• Lipids: Hengte hi thil chi hrang hrang, hriak, thau, sa, leh bawnghnute atanga siamah te a awm a. Heng lipid te hian hna tam tak an thawk a, chu chu chakna khawlkhawm leh thau eikhawm te hi a ni.
• Proteins: Protein hian taksa ruh siam leh siamthat a pui a, hormone a tidanglam bawk.

Micronutrients - Tlemte mahse hlu tak!

Micronutrients hi vitamin leh mineral pawimawh tak tak a ni. Macronutrient angin tam tak mamawh ni lo mah se, kan taksa tan a pawimawh hle.

Vitamin a awm lo

Vitamin hi rannung leh thlai atanga siam thil a ni. Kan vitamin tam zawk hi kan ei leh in a\angin kan hmu \hin. Mi thenkhat chuan an mamawh vitamin zawng zawng an dawng vek tih chian nan ``multivitamin'' an ei thin. Vitamin A, vitamin C, vitamin D te hi i hre tawh mai thei.Mahse vitamin thenkhat chu chutiang chuan i hre lo mai thei. Amaherawhchu, chûng zawng zawng chuan kan hrisêlna a pui a ni.

Vitamin pawimawh thenkhat chu hetiang hi a ni:

• Vitamin A: Immune system, metabolism, leh mit hmuhna a pui thin.
• Vitamins B1 – B12: Heng B vitamin zawng zawng hian kan ei tur chu chakna ah a chantir vek a ni. Tin, thisen kalna kawng, thluak, immune system, leh nervous system tan pawh an pawimawh hle.
• Vitamin C: Hei hian taksa a pui nasa hle. Tissue thanna kawngah a pui a, hliam a tidam a, immune system a tichak bawk.
• Vitamin D: Calcium nen hna thawkin ruh hrisel siam leh vawn that nan a pui thin. Vitamin D hi thluak hriselna atan leh immune system atan pawh a pawimawh hle.
• Vitamin E: Kan cell te venhimna atan a pui thin. Thisen sen, thisen var, leh platelet te hriselna vawng reng turin a pui bawk. He vitamin hi thluak, mit, leh vun tan pawh a tha hle.
• Vitamin K: Thisen zam a pui a, thisen chhuah tam lutuk a titawp bawk.

Mineral lam thil a ni

Minerals hi rannungin ei turah an dah tel a, chu chu a hip lut thei thlai te pawhin an dah tel bawk. Ramsa leh thlai atanga mineral kan hmu thin. Hengte hian kawng hrang hrangin kan hriselna a pui thin.

Micronutrient category-a tel mineral thenkhat chu hetiang hi a ni:

• Calcium: Ruh chak tak a siam thin. Tin, thinlung, ruh leh nervous system te a pui bawk.
• Chromium: Carbohydrates leh thau te metabolize turin a pui thin.
• Copper: Thluak thanlenna, immune system, leh nervous system te a pui thin.
• Fluoride: Ruh a tichak a, ha ro a veng bawk.
• Iodine: Thluak thanna, thyroid hriselna leh thil dang tam takah a pui thin.
• Iron: Taksain thisen sen (red blood cell)-a protein awm, hemoglobin siam turin a pui a ni.
• Magnesium: Protein thar a siam a, ei tur chu chakna ah a chantir thei bawk.
• Manganese: Cell chhiat lakah a veng a, taksa chakna siam turin a pui bawk.
• Phosphorus: Ruh leh ha chak tak a siam a, a vawng reng a, chakna a siam a, cell a siam tha bawk.
• Potassium a awm chuan:Thisen sang venna atan a pui. Tin, taksa hriselna atan pawh a tha hle.
• Selenium: Thyroid hriselna leh naupai hriselna atan a pui.
• Sodium: Cell te chu ei tur tha tak tak an lakluh theih nan a pui thin. Muscle leh nerve hnathawhna kawngah a pui.
• Zinc: Immune system a tichak a, mit a veng bawk.

Chaw chi hrang hrang main

Heng kan sawi tawh macronutrients leh micronutrients te hi an inzawm khawm a, balanced diet an siam a ni. Food group lian panga hian he balanced diet siam turin min pui a:

• Bawnghnute lam
• Thei
• Thlai chi hrang hrang
• Protein tamna ei tur
• Thlaihnah

Heng pawl panga zinga pakhat theuh tlem tal i dahkhawm a, chaw i buatsaih hian i taksa mamawh ei tur i hmu ang.

Nutritional mamawh a inthlak dan

Nutrition dik tak neih hi balance vawn reng ang a ni. Hei hi kan dam chhung zawngin a danglam thin. Naute, naupang tê, puitling, leh tarte hi han ngaihtuah teh – mi zawng zawng hian ei leh in mamawh inang an nei vek lo.

Entirnan, naute chu thla ruk an tlin thlengin nu hnute emaw formula emaw pek an ni fo thin. Mahse, puitling leh tarte hian ei tur chi hrang hrang mix an mamawh a ni.

Naupang kum tin tan ei leh in tur

Naute tam zawk chuan thla ruk hmasa berah an nutrition chu nu hnute emaw formula emaw aṭangin an dawng ṭhin. Thla ruk hnuah chuan zawi zawiin solid foods i dah belh thei ang. Mahse, i naute tana ei tur tha ber pe thei tur solid food mixture zawn chu a harsa deuh thei. Chuvangin, i naute hnena solid foods i luhtir dawnin i naute naupang enkawltu doctor rawn hmasa phawt ang che.

He nutritional balance hi naute a lo thanglian zel angin a chhunzawm zel tur a ni. A tlangpuiin, a chunga kan sawi tak ei tur group panga zawng zawng telna chaw ei hian naupang tê leh naupangte mamawh macronutrients leh micronutrients a pe ang.

Puitling tan ei leh in tur

Puitling tan pawh ei tur chi panga atanga chaw ei hi a tha ber bawk. Mahse, hmeichhia leh mipa mamawh macronutrients leh micronutrients te hi a inang lo deuh a ni. Entirna pahnih chu hetiang hi a ni:

• Hmeichhia hian mipa aiin iron an mamawh tlangpui. Hei hi a chhan chu hmeichhiate hian thlasik laia thisen chhuak vangin iron an hloh vang a ni. Iron-deficiency anemia hi naupai leh nau neih lai pawhin a awm thei bawk.
• Hmeichhia aiin mipa hian vitamin B5 an mamawh tlem zawk. Vitamin B5 hian taksa ruh (muscle mass) a vawng reng thei a ni. Hmeichhia aiin mipa hian a tlangpuiin muscle mass an nei tam zawk.

Kan tar chhoh zel chuan heng ei leh in mamawh te hi a danglam zual sauh sauh a ni. Damdawi thenkhat emaw, natna emaw hian ei duhna a ti tlahniam thei a. Kan ei tlem hian nutrient pawimawh tak tak kan hloh thin.Kum 65 chunglam tan chuan ruh chakna atan vitamin D leh calcium tamna ei tur ngaihtuah tam zawk se a tha.

Ei leh in lama nghawng nei natna

Damdawi lam thil engemaw zat a awm a, chu chuan kan ei leh in a nghawng thei a, kum eng pawh ni se. Entirna thenkhat chu:

• Cancer cachexia: Hei hi cancer hian i metabolism a ti chak a, chu chuan i taksain ei leh in atanga i hmuh aia chakna a hmang tam zawk a ni.
• Depression: Hetiang dinhmun hian ei leh in tha tak tak ruahman leh ei duhna a ti bo thei a ni.
• Chaw ei harsa (Dysphagia): Hei hian ei tur thenkhat ei a ti harsa thei a, chu chuan nutrient thenkhat ei loh theihna a ti sang thei hle.
• Malabsorption syndrome: Hei hian taksain ei tur tha a lakluh theih lohna tur dinhmun a kawk a ni.

Heng nutritional condition te hian macronutrient leh micronutrient tlakchhamna a thlen thei a ni. Hengte hi malnutrition chi hrang hrang a ni. Chûngte chuan harsatna lian tak tak a thlen thei a ni:

• Macronutrient undernutrition: Hei hian protein, carbohydrates, thau i hmu tlem tihna a ni. Taksa hian chakna nei turin macronutrients a mamawh a. I neih tlem chuan i taksa chuan chakna a humhalh tan thin. Chu chu tissue tihchhiat emaw, taksa peng hrang hrangte hnathawh tihkhawtlai emaw hmangin a ti thin.
• Micronutrient undernutrition: Hei hian vitamin emaw mineral emaw tlakchhamna nasa tak i nei tihna a ni. Entirnan, iron tlakchhamna hian iron tlakchhamna thisen tlakchhamna a thlen thei a ni.

`Calories` leh `Nutrients` te hi eng nge an danglamna?

An pahnih hian kan ei leh in hriat rengna kawng a ni. Calorie hi chakna unit khat a ni. Calorie hian i taksain ei leh in atanga chakna a hmuh zat a teh a ni. Nutrients hi i taksain a hnathawh theihna tura a mamawh chemical a ni. Heng nutrients te hian calorie count hrang hrang an nei thei a (entir nan, carbohydrates aiin thau hian calorie a nei tam zawk).

Nutrition chungchanga zawhnaah tuin nge min pui thei ang?

Registered dietitian (RD) hi ei leh in chungchang sawipui tur tha ber a ni. I mamawhte an sawiho thei a, ei tur chi hrang hrangte chu a hlâwkpui dân an hrilhfiah thei a, chutiang telna chaw ei tûr ruahman tûrin an ṭanpui thei bawk che a ni.

"I ei ang kha i ni" tih thu hian min danglam bikna zawng zawng hi a man vek lo a, mahse a tam zawkah chuan a dik a ni. Kan ei leh in – chu chu kan ei leh in te hian kan taksa leh rilru hriselna atan kawng hrang hrangin a pui tih a chiang hle.

Nutrition hi a buaithlak deuh thei. Macronutrients leh micronutrients sawmhnih chuang a awm a ni. Ei leh in hrisel neih theih nân a hranpaa hriat chhuah vek a ngai em tih i ngaihtuah mai thei.Hlau suh, i doctor emaw, healthcare provider emaw hnenah tanpuina dil rawh. I dinhmun an hrethiam ang a, i duh angin nutritional plan siam turin rawtna tul tak tak an pe ang che.

He thuziak atanga hriat reng tur pawimawh ber berte (Take-Home Message) .

Okay, chuvangin kan sawi tawh atang hian i nunah thil pawimawh tak tak kan belhchhah theih tur thenkhat chu i inhriat nawn tir leh ang u:

• Nutrition hi chaw ei ringawt a ni lo. Kan taksa chakna petu, natna laka min vengtu, damna min puitu, kan rilru hriselna pawh tichhe thei thil mak tak a ni.
• Macronutrients leh micronutrients te hi kan tan chuan a pawimawh hle. Carbohydrates, proteins, fats bakah vitamin leh minerals te hi a balanced diet kan ei a ngai a ni.
• Kan ei leh in mamawh hi kum upat dan azirin a danglam thin. Nausen, naupang, puitling leh tarte mamawh chaw tha chi hrang hrang leh a zat a inang lo. Chu chu hre reng ang che.
• Damdawi lam thil thenkhat chuan ei leh in a nghawng thei a ni. Chutiang hunah chuan damdawi lam thurawn zawm a pawimawh hle.
• Calorie leh nutrients hi thil chi hrang hrang pahnih a ni. Energy chauh ni lovin, i taksain a mamawh nutrients a dawng em tih pawh i en a ngai a ni.
• Nutrition chungchanga zawhna i neih chuan doctor emaw registered dietitian (RD) emaw zawh zak suh. An pui thei che a ni.

Chuvangin, chaw i ei apiang hi ngaihtuah la. I taksa ei leh in tha pek hi a ni em? Hrilhfiahna tenau te pawh hian i hriselnaah danglamna nasa tak a thlen thei a ni. Hrisel takin awm rawh!

` Ei leh in, vitamin, mineral, chaw hrisel, ei leh in inthlau, chakna, nun hrisel