Engtin nge i naute ei leh in hi a inthlau thei ang? Kawng awlsam thenkhat!

Nu emaw, pa emaw i nih angin i fate ei leh in chungchangah mawhphurhna lian tak i nei tih i hre mai thei, a dik em? ‘Ka fa hian chaw a ei tha em? A mamawh ei leh in a hmu em?’ a ti a. Hetiang zawhna hi i rilruah a awm reng a ni. Dik tak chuan, naupang chu ei leh in inthlau tak pêk chu a ṭhanlenna, a hrisêlna, leh ni khat chhûnga chakna nei reng tûrin a pawimawh hle. Chuvangin vawiin hian he ei leh in inthlau tak hi eng nge a nih, naupangte tana a pawimawh chhan, an ei duh ber thenkhat chu a nutritious zawka siam theih dan tur kan sawi dawn a ni.

Balanced Meal tih hi eng nge ni?

A awlsam zawngin, ei leh in inthlau tak chu kan fate tête ṭhan ṭhat leh hrisel taka an awm theih nâna an mamawh nutrient pawimawh tak tak, a bîk takin fiber leh protein , leh ei nuam tak takte awmna a ni. An pahnih hian an neih chuan nitin khelh theihna, zir tur leh beihpui thlak theihna chakna an nei a ni. Car tlan nan oil tha a mamawh ang bawkin kan fate taksa pawhin heng nutrients te hi a mamawh a ni.

Fiber hian eng hlawkna nge a neih?

Tunah chuan en teh, he fiber chi hian kan fate pum a tikhat thei a ni. Tichuan, ‘Ka ril a tam, mom’ tih emaw, junk food emaw an dil tlem zawk ang. Chu mai ni lovin, he fiber hian bathroom kal a ti awlsam bawk a, chu chu constipation ang chi harsatna an nei tlem zawk dawn tihna a ni. Hei hi naupang tê tê tân a pawimawh hle. Thlai (e.g. carrot, bean, pumpkin), thei (e.g. mango, banana, papaya), greens (e.g. spinach, kale), leh whole grains (e.g. brown rice, oats) te hian fiber a pai tam hle.

Engvangin nge protein hi a pawimawh em em?

Kan fate te thanlenna, chakna leh immunity atan protein hi a pawimawh hle. In sakna atana brick mamawh ang bawkin taksa thanlenna tur leh a insiamthat theih nan protein hi a mamawh a ni . Sa, sangha, artui, bawnghnute leh bawnghnute atanga siam (yogurt, cheese), chickpeas, green beans, lentils, leh soy te hian protein a pai tam hle. Heng ei tur atanga chakna lo chhuak hi naupangte nilengin tlan leh inkhelh tir a, zir tha leh hrisel taka an thanlenna tur a ni.

Chaw ei apiang inthlauhna siam a harsa em?

Dik tak chuan i fain chaw a ei apiang 100% a inthlau tih chian tum hi a chang chuan thil harsa tak a ni thei. Kan zingah hian super parent kan ni lo a ni lawm ni? A châng chuan kan buai a, a nih loh leh kan fa hian chaw ṭha ṭhenkhat a duh lo va, a tap a, a hawi hawi a. Mahse a pawimawh ber chu he balance hi ngaihtuah a, a theih phawt chuan beih hi a ni. Hetah leh khawiah emaw chaw vawi khat ei atang hian thil lian tak siam suh. A pawimawh ber chu i fain hun rei tak chhunga a mamawh ei leh in a hmuh theih nan a ni. Thinrim rawh, hei hi i ti thei ang! Thil tenawm tak takte hian danglamna nasa tak a thlen thei a ni.

I fate ei duh ber zingah nutrition dah belh dan awlsam tak tak

Kan fate hian ei tur thenkhat chu an ngaina hle. Mahse chu chawte chu a nutritious vak lo mai thei. Chu chawte chu kan pe duh lo mai thei lo, a chhan chu an hlimna pawh kan tan a pawimawh em em a ni. Chuvangin an ei duh ber thenkhat chu nutritious zawk leh tlem `hrisel` deuha kan siam theih dan tur i lo en ang u.

1. Fried chicken emaw chicken nuggets emaw i pek chuan...

I fa te hian chicken nuggets emaw fried chicken piece emaw ei hi a ngaina hle a ni lawm ni? Hengte hi pek reng reng hi a tha lo, a chhan chu thau a tam avangin. Mahse, a chang chuan fiber tlem tal i dah tel thei a nih chuan engtiang chiahin nge a \ha ang? Ngaihtuah teh, chaw ei tur nutritional value a tipung ang a, i pum a tikhat ang a, chu chaw thau tak chuan nghawng a neih chu tlem a ti tlem ang.

"Hetah hian thil tlemte i enchhin theih ang:"

• Apple slice tlemte: Tui chi tlemteah i dah chuan a dum lo ang a, a tui hle bawk.
• Carrot emaw celery stick emaw: Hengte hi stick mawi takah i tan a, dip tlem nen i rawn pe a nih chuan nuam takin an ei ang.
• I fain thlai dang a duh apiang: cucumber chi hrang hrang, bean hnah pahnih emaw pathum emaw, a nih loh leh cabbage hnah chi khat pawh a tha.

"Hetiang thil tlemte i dah belh hian naupang chuan chu `(nuggets)` ei hlimna chu a hmu a, nang pawhin thlamuang takin i awm bawk a ni lawm ni?"

2. French fries nen hian eng nge i rawn pe theih ang?

`French fries` kan tih hian naupang tê chauh ni lovin, keini pawhin kan ngaina hle. Mahse a tam zawkah chuan starch (`carbohydrate`) leh oil chauh a awm. Chuvangin protein tamna thil i dah theih chuan a hlu hle. Protein hi ni khata an mamawh chakna petu a ni a, taksa ruhte pawh a thang lian a ni.

"Entirna thenkhat chu hetiang hi a ni:"

• Chickpeas ang chi thil: Boil la, chi leh pepper tlem te te dah la. A nih loh leh `(baked tofu)` slice khat.
• Vawk hnute emaw drumstick emaw: Boiled, grilled, emaw curry te tak te angin ei tur. Meatballs, meatloaf emaw, vawk sa ei emaw pawh (i fain a ei dawn a, sakhaw thila khapna a awm loh chuan) hi a tha.
• Egg hmin emaw, omelet emaw, scrambled egg emaw pawh nise: Egg hi ei tur tha tak a ni a, protein nen a khat a ni. An siam pawh an awlsam hle.
• Tuna sangha, sardines: Can-a lo lut a nih chuan chi tlem zawk nei te chu thlang rawh. A nih loh leh a hma ni atanga sangha la awm pawh a tha.

"Hetiang ang hian inthlak danglamna tlemte i siam hian chu `(french fries)` chawah chuan nutrition tlem tal i dah belh thei ang. Chuti a nih chuan ``empty calories`` bunch khat chauh a ni dawn lo."

3. Deli sa hmanga sandwich siam dawnin...

Sandwich hi sikul kal thei naupang tan chuan chaw rang leh awlsam tak a ni. Hei atan hian deli sa (sausage leh ham ang chi) kan hmang fo thin. Hengte hi kan rawn pe dawn hian fiber dah belh dan tha ber chu whole-grain bread emaw whole-grain roll emaw hman hi a ni. Hengte hi fiber a tam a, sugar a tlem bawk.

"Mahse naupang thenkhat chuan chhang var an duh zawk. Chutiang a nih chuan heng ang thlai chi hrang hrang te hi fiber dah belh turin i dah thei ang:"

• Lettuce emaw spinach emaw hnah: Hengte hi fiber leh vitamin tha tak a ni.
• Tomato emaw cucumber emaw slice tlemte: Hengte hian dish-ah hian a thlum leh a tuihna thar a pe a.
• Some grated carrots: A rawng hi a mawi a, a nutritious bawk.

"Hetiang ang hian thlai rawng hrang hrang i dah chuan sandwich chu a mawi a, a tui a, a eitur tha bawk! Naupang chuan a hriat loh pawhin thlai a ei thin."

4. Pasta chi hrang hrang macaroni leh noodles te kan rawn pe dawn a...

Macaroni leh cheese, pasta chi hrang hrang, emaw noodles emaw i sawi hian i fate hmui a tui a ni lawm ni? Hengte hi i siam dawn hian an thlai duh ber thenkhat chu i chop chhuak thei a, i stir thei bawk a, a chungah chuan steamed veggies thenkhat i dah thei bawk. Hei hian fiber leh vitamin engemaw zat a belhchhah dawn a ni.

"Hetiang thlai chi hrang hrangte hi han en ve teh:"

• Broccoli emaw cauliflower emaw: A te tein then la, chhum la, dah la.
• Mushroom: Slice te tein slice la, oil tlem te te in fry rawh.
• Onion leh garlic: Oil-ah dah la, rangkachak rawng a sen thlengin fry la, a tui tak, a rimtui tak tur chuan dah la.
• Peppers: Pepper rawng hrang hrang (yellow, red, green) hi a mawi em em a, vitamin C pawh a pai tam hle bawk.
• Zucchini emaw yellow squash emaw: Hengte hi a hmin thei bawk a, a dah tel thei bawk.
• Carrots, leeks: Pan ah dah la.

"I fain hetiang hian an duh ber macaroni-ah thlai engemaw zat a dah chuan, an hriat lohvin thlai an ei a, ei tur tha an hmu a ni tih han ngaihtuah teh. Cheese i dah chuan tlem tal i tihtlem thei a, thlai pawh i dah belh thei bawk.

Ngaihtuah teh: Chaw chi hrang hrang hi a pawimawh!

A chunga kan sawi tak balance bakah hian naupang hnena ei tur pek dan chi hrang hrang pawh a pawimawh hle. Chaw chi khat i pek reng chuan naupangin a duh lo mai thei a, taksain nutrient chi hrang hrang a hmu lo mai thei bawk. Paint box-a rawng pakhat chauh i neih chuan thlalak mawi tak i siam thei lo ang mai a ni.

Chuvângin, an ei tûrah thlai chi hrang hrang, thei chi hrang hrang, buh chi hrang hrang, sa, sangha, leh rah chi hrang hrang a tam thei ang ber telh tum ang che. Tin, duhzawng thar leh ei tur thar te inhriattir hi a tha hle bawk. A tirah chuan duh lo mah se, zawi zawiin an ei thiam tawh ang. Dawhthei takin awm la, bei rawh.

Engtikah nge damdawi lam thurawn i lak ang?

I fate ei leh in dan, a than chhoh dan (a sang chho zel nge a lian zawk em), ei leh in duh dan chungchangah rinhlelhna emaw zawhna emaw i neih chuan i fa naupang enkawltu doctor nena inbiakna neih hi a tha ber a ni. I fate tâna ṭha tûr thurâwn a pe thei che a, a ṭûl chuan test pawh a ti thei bawk.

"A chang chuan i doctor hian registered dietitian hnenah a refer thei che a ni. I fate ei leh in mamawh chu ngun zawkin an en thei a, ei tur ruahmanna siam turin an pui thei bawk. I fa duh loh ei tur aia nutritional alternative dang an zirtir thei bawk che a ni.

"Chuvangin, i rilruah zawhna pakhat mah nei lovin, a tul chuan damdawi lam thurawn lak hreh suh, okay? I fa hmalam hun hrisel tak atana i investment lian ber a ni.

Chuvangin, kan sawi tawh kha i hre reng ang u? (In lama hruai tur thuchah)

Naupang chu ei leh in inthlau tak, chaw tha tak pek chu a châng chuan harsatna ang maia ngaih theih ni mah se, thil theih loh a ni lo. Inthlâk danglamna tê tê, awlsam tak chuan danglamna nasa tak a thlen thei a ni.

• Fiber leh protein te hi kan fate thian tha ber ang an ni. An pahnih hian an thanlenna atan, an chakna atan leh natna laka an invenna atan an pawimawh hle.
• Chaw ei apiangin 100% consistent i nih a ngai lo. A pawimawh ber chu i theih ang tawka beih hi a ni. Ni khat emaw ni hnih emaw tlakchham chungchangah lungngai suh.
• I fate ei duh ber zingah thlai, thei leh protein tamna ei tur tlem te te te dah la. Hei hian an hriat loh pawhin nutrition an neih theih nan a pui dawn a ni. A ruka thil tha tih ang mai a ni.
• Chaw ei tur chi hrang hrang ngaihtuah bawk ang che. Thil inang pe lovin, i fa chu duh zawng leh rawng hrang hrangah inhmelhriattir rawh.
• Zawhna emaw rinhlelhna emaw i neih chuan naupang enkawltu emaw, registered dietitian emaw pan rawh. Chu chuan kaihhruaina dik tak a pe ang che.

Chuvângin, i fain hmangaihna, hlimna leh hlim taka a ei theih tûr chaw ṭha tak buatsaih tûrin chakna i hmu ang u! Step tenau te hian danglamna nasa tak a thlen thei tih hre reng ang che. I inpekna hi i fa dam chhung zawngin a hlu a ni.

` Ei leh in inthlau tak, naupang ei leh in, fiber, protein, eitur hrisel, naupang chaw, nutritional advice