Naute hnute i pek laia i ei leh in te i zir chiang ang u. (Nu hnute pek) leh ei leh in

Hello nu duh tak! I hria em, naute hnute pek hi khawvela thil awmdan pangngai leh hlu tak a ni. Mahse, he hun bik chhung hian nang pawhin zawhna tam tak leh hlauhna tlemte i nei ngei ang, a dik em? A bik takin i ei leh in chungchang. ‘Eng nge ka ei ang?’, ‘Hei hi ka naupang tê tan chuan a chhe dawn em ni?’, ‘Bawnghnute tam zawk siam turin engtin nge ka tih ang?’ a ti a. I lu chhungah hian thil sangkhat leh pakhat a kal a ni mai thei. Chuvangin vawiinah hian i ei leh in te hian nangmah, i hnute tui leh i naute hlu tak a nghawng dan hi han sawi ila. Heng zawng zawng hi awlsam takin, i hriatthiam theih angin sawi ila, okay?

Chuti a nih chuan, eng nge ka ei ang?

Naupai laiin chaw tha, inthlau tak ei a pawimawhzia i hre reng a ni. Chutiang bawkin naupai lai pawh a ni. Dik tak chuan nu hnute petu chuan ni khatah calorie 450 atanga 500 vel a mamawh belh a ni. A awlsam zawngin sawi ila, i ei pangngai aia tlem i ei a ngai a, mahse quality, nutritious food i ei a ngai a ni. Mahse hei hi ‘eng thil pawh ei phalna licence’ angah ngai suh, a tha em? A pawimawh ber chu quality a ni.

Chuti a nih chuan he quality food hi eng nge ni? I han en teh ang.

• Thlai thar, thei leh thlai chi hrang hrang: Hengte hi ei leh in lama lal an ni. Nitin i ei turah thlai chi hrang hrang, thei tlemte, leh green pakhat emaw pahnih emaw tal dah tum ang che. Chungte chuan nang leh i naute mamawh vitamin, mineral leh antioxidant te chu a pe ang che.
• Whole Grains: Brown rice (brown rice ang chi), buckwheat, oats, barley, etc. Hengte hian nitin chakna a pe che a, i rilru a tichak bawk. Tin, fiber an pai bawk a, hei hian constipation ang chi harsatna a tiziaawm thei a ni.
• Protein tamna ei tur: Rannung proteins, sa (ar, bawnghnute), sangha (a bik takin sangha te), artui, bawnghnute, yogurt, leh cheese te. Tin, legumes, lentils, chickpeas, green beans, leh soy te hian thlai protein a pai tam hle bawk. He protein hi i taksa a dam leh theih nan leh naute taksa leh thau thang lian zel atan a pawimawh hle.
• Calcium tamna ei tur: Bawnghnute leh bawnghnute atanga siam (yogurt, cheese, skim milk), thlai hring (gotu kola, bok choy, spinach), sangha te (shrimp, shrimp, etc.), sesame chi, almond, etc. te hian i taksa leh i naute ruh leh ha te a chak theih nan calcium a pe a ni. Nau hnute i pek lai hian i taksa atangin i naute hnenah calcium tam tak a kal thin tih i hria em, chuvangin calcium i hmuh tlem chuan i ruhte chu a chak lo thei tih i hria em.

Nau hnute i pek lai hian tuihalna nasa tak i nei dawn tih hriat a pawimawh hle. Hei hi thil pangngai a ni. Chuvangin tui bottle khat chu i bulah dah la, tui in fo thin hi hre reng ang che. Ni khatah tui glass 8-12 tal in hi a tha hle. Tui chauh ni lovin, thei thar tui, soup, leh orange tui ang chi thil te pawh a tha hle.

Vitamin pill dang ei a ngai em?

Hei hi nu tam tak tan pawh harsatna a ni. I doctor chuan naupai laia naupai hmaa vitamin i ei kha ei chhunzawm zel turin a hrilh thei che a, hmeichhiate tan pawh supplement a rawt thei bawk. Hei hi i hriselna leh ei leh in ah a innghat ang.

Mahse, nau hnute pe mekte tan chuan mineral iodine hi a tlem hle a, a pawimawh hle. A chhan chu he (Iodine) hi naute thluak leh finna hrisel taka thanlenna atan a pawimawh em em a ni. Chuti a nih chuan engtin nge he (Iodine) mamawh zat hi kan hmuh theih ang?

• Vitamin supplement i ei tur hian ni khatah iodine microgram 150 (150 mcg) a pai em tih enfiah rawh.
• Chaw siam dawnin iodized salt hmang thin ang che. Hei hi a awlsam ber a ni.
• Iodine tamna ei tur – chu chu tuifinriat thil chi hrang hrang tuifinriat sangha (salmon leh tuna ang chi), squid, leh shrimp te, leh bawnghnute atanga siam, bawnghnute, yogurt, leh cheese ang chi te chu i eitur ah te dah fo ang che.

Entirnan, (Vegan) , ran thil siam (sa, sangha, bawnghnute, artui) i ei loh tihna a ni a, sangha emaw bawnghnute atanga siam thil emaw i ei tam loh chuan i doctor nen inbia a, (Iodine Deficiency) test neih hi a finthlak hle. Chutiang a nih chuan i doctor chuan (Supplement) dik tak a pe ang che.

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Ka naute hian ka ei thil pakhatah allergy a nei thei ang em?

Aw ni e, a theih tho. Naute zawng zawng hian an ti vek lo a, mahse naute thenkhat chu an sensitive hle. I fa te hian i ei leh in thil thenkhatah sensitivity emaw allergic reaction emaw a nei thei. Aw ni e, nu tan chuan a naute chu a nuam lo em em a, a tap lai hian a harsa hle a ni lawm ni?

Vawi tam tak chu naute hian a pum a ti na thei a, a pum a na (gas), a pum a na thei a, a tap fo thei bawk (mi thenkhat chuan hei hi Colic'' an ti) :

• Thlai thenkhat chu bean, cabbage, cauliflower, leh broccoli te an ni.
• Dairy food thenkhat (a bik takin bawnghnute leh bawnghnute atanga siam).
• Nu thenkhat chuan an naute hian chaw tui tak emaw, chili tamna ei emaw an ei hian harsatna an tawk thin niin an sawi.

Tin, ei tur (Allergens) engemaw zat allergy thlentu tam ber a awm bawk. Heng zinga pakhat emaw pahnih emaw i ei chuan i naute hian vun natna, thawk hah, luak chhuak, leh ril\am te ang chi natna a nei thei a:

• Bawng hnute a ni
• Soy leh soy atanga siam a ni
• Chhangphut buh
• Vaimim
• Oats a ni
• Eggs a ni
• Nuts te chu peanut, cashew, leh almond te hi a ni
• Tuipui thil chi hrang hrang sangha leh sangha (Fish or Shellfish) te hi a ni.

Chuvangin, i ei thil pakhatin i naute a ti hrehawm nia i hriat chuan hlauthawng suh la, heng thilte hi ti rawh:

1. I ta hmasa ber.Naupang enkawltu doctor pan rawh. A chipchiar zawng chu chiang takin hrilhfiah rawh.

2. Kar khat emaw kar hnih emaw chhung chu i rinhlelh ei tur chi emaw chi hrang hrang emaw chu rei lo te atan tihbo tum ang che . I naute natna lan chhuah dan a ṭhat leh ṭhat loh en rawh.

3. Chaw ei tur journal siam rawh. Hei hian a \angkai hle. Chu chu ni khat chhunga i ei leh in zawng zawng (chaw chi, a zat, hun) ziak vek tihna a ni. Tin, i naute hian eng ang reaction nge a neih tih leh engtikah nge a lo awm tih pawh chhinchhiah bawk ang che. Hei hian nang leh i doctor chu harsatna thlentu ei tur chu eng nge ni tih chiang takin a hriat theih nan a pui ang.

Thil pawimawh tak pakhat hre reng ang che: A tlem hle a nih pawhin, i naute hian allergy symptoms na tak (anaphylaxis) a neih chuan thawk harsatna nasa tak, hmui, lei emaw, hmai emaw a hring emaw, taksa pum puiah vun natna emaw a neih chuan emergency, nunna atana hlauhawm tak a ni! I naute chu damdawi in hnai berah i hruai nghal a ngai a, tihkhawtlai lohvin!

Chuti a nih chuan zu hi engtin nge ni ang? Thil tha lo a la ni reng em?

Hei hi nu tam takin an inzawt thin a ni a, mahse ring taka zawh chu a hlauhawm deuh thei. Okay, he thil hi dik takin sawi ila. Zu tlemte in hi a dik lo a ni lo. "Limited amount" tih hian ni khatah standard drink pakhat (e.g. beer 350 ml, wine 150 ml, emaw spirits 45 ml) emaw, a tam berah pahnih emaw a kawk a ni. Mahse, naute chu zu in zawh veleh hnute pek nghal chu a tha lo.

A chhan chu, zu i in hian a then chu i thisenah a lut a, i hnute tuiah a lut bawk. I bawnghnute chhunga zu lut nghal zat chu i thisena zu awm zat a zirin a innghat a ni. A tlangpuiin, standard (drink) pakhat i neih hnuah, zu hian i taksa leh i hnute a chhuahsan vek theih nan darkar hnih tal a ngai thin. Chuvangin, (in) pakhat i neih chuan i naute chu darkar hnih tal bawnghnute thar (chutih laia bawnghnute express mek) pe suh. (drinks) pahnih i neih chuan darkar liin i tihpun a ngai a ni. Zu in hmain naute chu hnute i pe thei a, i naute chu expressed milk i pe thei bawk.

Party-a chhuak a, (drinks) tlemte i neih belh a ngai a nih chuan i hnute pek a nih hnuah (i naute pian hnu thla khat vel) ti rawh. Chutih lai chuan pump and dump i ti thei ang. Chumi awmzia chu zu in hnu darkar engemaw zat chhung chu bawnghnute lo lut chu i pump a, i paih tihna a ni. Mahse, pumping and dumping hian i thisenah zu chu a chhuah thuai lo tih hre reng ang che. Zu chu i naute hnena a kal loh nan a veng mai a ni.

Mahse thil pakhat hre reng ang che: Nau hnute pek laiin zu in tam lutuk leh in tam hi thil tha tak a ni lo.‘Pump and dump’ i tih pawhin naute tan hlauhawmna dang a awm. Zu in tam lutuk hian i ngaihtuahna, i ngaihtuahna leh thu tlûkna siam thuai theihna a tichhe thei a ni. Hei hian i naute i enkawl danah direct-in a nghawng thei a, i naute himna pawh a nghawng thei bawk. I naute i chelh laiin i tlu thei a, i naute mamawh chu i chhang thuai thei lo mai thei bawk. Tin, Sudden Infant Death Syndrome (SIDS) tih hming pu, natna hlauhawm tak thlen theihna tur risk factor a nih thu hmuhchhuah a ni bawk.

Nga chi hrang hrang ka ei hi ka la tihtlem tur em ni?

Ni e, Nu, hei pawh hi thil pawimawh tak a ni. Naupai lai khan tuifinriat sangha lian chi thenkhat ei chungchangah fimkhur turin kan hrilh che tih i hre reng mai thei. Chutianga a awm chhan ber chu chu sanghaah chuan mercury a awm theih zat a ni. He thurawn hi nau hnute pek lai hian a inang reng a ni.

Mercury tamna sangha (entir nan, tuifinriat thuk taka sangha lian, swordfish, shark, tilefish, leh tilefish te) ei kha tihtlem emaw, tihtawp vek emaw chu a finthlak hle. Hei hi a chhan chu he mercury hi i bawnghnute hmanga i naute taksaah a kal chuan a thluak leh a nervous system hmasawnna nalh tak chu a tichhe thei a ni. Chuvangin, sangha te zawk (sardines leh herring ang chi) leh tui thianghlim atanga sangha (tilapia leh mackerel ang chi) mercury tlem zawk te chu i eitur ah dah tel a him zawk. Heng sangha chi hrang hrangte hi kar khatah vawi hnih vel ei a tha ber.

Caffeine awmna thil, coffee leh tea ang chi te chu engtin nge ni ang?

Zing lama coffee no khat tel lova khawsa thei lo nu an awm a ni lawm ni? Zu ang bawkin nau hnute i pek laiin caffeine ei tlem hi a tha ber. Ni khata coffee no khat emaw pahnih emaw in hi harsatna lian tak a awm lo (chu chu caffeine milligram 200-300 vel a ni). Tea no khatah hian coffee aiin caffeine a tlem tlangpui.

Mahse, chu aia tam i ei chuan i hnute hmangin i naute hnenah a kal ang. I naute chu a rilru a hahdam lo thei a, mut harsatna a nei thei a, a harh fo thei a, a buai hle thei bawk. Nausen zawng zawng hi a inang vek lo a, naute thenkhat chu caffeine lakah an sensitive hle bawk. Chuvangin coffee, tea (a bik takin black tea), chocolate chi thenkhat (dark chocolate hian a tam zawk), cola ang chi in tur, leh energy drinks (engtin pawh nise i tan a tha lo) i ei dawn a nih chuan a zat tur ngaihtuah a ngai a ni. Ringhlelna i neih chuan hun engemaw chen caffeine ei kha tihtlem tum la, i naute nungchang a danglam em tih en rawh.

Chuti a nih chuan, heng zawng zawng atang hian eng thil nge kan hriat reng tur?

Awle, Nu, tunah chuan kan sawi tam tawh a ni lawm ni? Nu hnute petu i nih angin i ei leh in enkawl hi nang leh i naute tan pawh a pawimawh hle. I hriat reng tur pawimawh thenkhat chu hetiang hi a ni:

• Ei tha, ei tur tha leh inthlau tak ei rawh. Thlai, thei, legumes, whole grains, protein, leh calcium tamna ei tur chu dah pawimawh ber rawh.
• Tui tam tak in thin ang che. Nilengin tlem te te in thin ang che.
• I doctor-in a rawt chuan vitamin emaw supplement emaw extra ei thin ang che. A bik takin iodine lakah fimkhur rawh .
• I thil ei chu i naute tan a tha lo emaw, i naute hian allergy a nei emaw tih rinhlelhna tlemte i neih chuan doctor pan nghal la , food diary ziak rawh. Natna lanchhuahna na tak a awm chuan damdawi lam pan vat tur a ni.
• Zu leh caffeine tih tlem . I tih chuan nau hnute pek hun leh i pek zat tur chu fimkhur hle ang che.
• Tuipuiah sangha lian tak tak, mercury tamna a tam thei ang ber ei loh tur.

A pawimawh ber chu i hlim a, i rilru a hahdam a, i stress-free a ni. A chhan chu i dam tha a, i hlim chuan naute chu a dam tha ang a, a hrisel ang a, bawnghnute pawh a rawn lut tha ang. Hemi chungchanga zawhna dang i neih chuan i doctor emaw, chhungkaw hriselna lama thawktu (midwife) emaw zawh hreh suh. I tanpui tur leh i zawhnate chhang turin an inpeih reng a ni! Nang leh i fate tan duhsakna ka hlan a che!