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.

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!

Nu hnute pek, Nau hnute pek, Nau hnute pek Nu ei leh in, Nau hnute pek dan ei leh in, Vitamins, Iodine, Allergy, Zu, Caffeine, Mercury