I Naupai Diet: Nang leh I Naute tan a tha ber tur i thlang em?

Nu ni tura i inbuatsaih lai hian ei leh in tur i ngaihtuah nasa a ngai a ni lawm ni? Mi tam tak chuan ei tam hi a pawimawhin an ngai a. Mahse a nihna takah chuan i ei zat aiin i ei tur a pawimawh zawk. Ei leh in dik hi i naute thanlenna leh i hriselna atana puitu lian ber a ni. Hemi hun chhunga i ei hian i naute nun pumpui a nghawng avangin hei hi tlem tal i enkawl ang u.

Tunah chuan naute pakhat i neih chuan ni khatah calorie 340 leh 450 inkar chauh i mamawh a ni. Tin, chu chu naupai tawp ber, naute a lo seilian chak lai hian a ni. Ngaihtuah teh, hei hi calorie tam tak a ni lo. Chawhmeh atan cereal cup khat leh bawnghnute glass khat in tur chuan a ti thei ang. Mahse a pawimawh ber chu heng extra calories i ei hi ei tur tha tak tak atanga lo chhuak a ni. Chutih lai tak chuan naute thanlenna leh thluak thanna kawngah a pui tak zet a ni. I mamawh aia tam ei hian "mi pahnih tan kan ei a ngai" tih ngaihtuah hian a tul lovah a tipung mai ang.

Naupai hrisel tak neih nan ei leh in a pawimawhzia

Ei leh in hrisel tha takah hian eng nge a tel tur? Protein, carbohydrates, thau, vitamin, mineral leh tui tam tak a awm bawk. Heng zawng zawng hi a tlem berah i ei chuan nang leh i naute chu in hrisel ang. Dik tak chuan, i duh ang diet siam tura pui thei tur kaihhruaina a awm. A châng chuan, ni khata ei tur chi hrang hrang engzat nge i ei tur tih hriat theihna kawng pawh a awm a, chu chu i kum a zirin, i active dan leh i naupai lai a zirin a ni . Mahse, i doctor nen inbia a, i tana tha tur meal plan siam hi a tha ber. I mamawh bikte (entir nan, Diabetes Mellitus ang chi natna i neih chuan) ngaihtuahin thurawn tha ber ber a pe thei bawk.

Naupai lai hian eng nutrients pawimawh ber berte nge ni?

I ei leh in hian i naupai hma pawhin i naute hriselna a nghawng tan tih i hria em? Chuvangin nutrient thenkhatah hian a bik takin kan fimkhur a ngai a ni.

Folic Acid: Naute venhimna atana hmalakna hmasa ber

Entirnan, zirchiannaah chuan folic acid , B vitamin hian naupai tirh lamah neural tube defects – spina bifida ang chi – a veng thei tih hmuhchhuah a ni.- piansualna venna atan a pui. Heng chhiatna te hi a hma hle a, a chang chuan naupai i hriat hma pawhin a thleng thin. Chuvangin naupai hma leh naupai kar hmasa ber (a bik takin ni 28 hmasa berah) hian hei hi ei tlem a pawimawh hle. Folate - Hei hi he vitamin chi khat a ni a, a pianphungah ei tur - green leafy vegetables (spinach, kale), nuts, beans, peas, lentils, etc. Doctor-te chuan folic acid tablets hi i naupai hma leh i naupai chhung zawngin ei tur a ni. Naute neih i tum a nih chuan i doctor hnenah folic acid chungchang hi zawt ngei ang che.

Calcium: Ruh leh ha chakna atan

A dawt leh chu calcium a ni . Hei pawh hi nutrient pawimawh tak a ni. Calcium hian i naute ruh leh ha chak tak siam turin a pui a, circulatory system, muscle leh nervous system te pawh a thawk tha hle bawk. I taksa pawhin i naute hnenah calcium a pe chhuak thin avangin, i dawn tlem chuan i ruhte chu a chak lo thei a ni. Calcium hmuh theih dan tha ber chu bawnghnute leh bawnghnute atanga siam (yogurt, cheese) hmangin a ni. Mahse, lactose intolerance i neih emaw, bawnghnute i duh loh emaw chuan i doctor hnenah calcium supplement ei chungchang i zawt thei ang. Calcium awmna dangte chu nut, salmon, tofu, broccoli, spinach, leh calcium-fortified fruit drinks leh foods te an ni.

Vegan leh vegetarian nu tan thurawn bik

Doctor-te chuan naupai laiin vegan diet khauh zawka inthlak hi an rawt lo tlangpui a, i mamawh tur nutrient zawng zawng hmuh a harsa thei a ni. Mahse, vegan emaw vegetarian emaw i nih tawh chuan i ti chhunzawm thei a, mahse fimkhur takin leh i doctor kaihhruaina hnuaiah i ti chhunzawm thei a ni. I ei leh in chungchang doctor hnenah hrilh rawh. Nga, sa, bawnghnute, cheese, leh artui ei lovin i mamawh nutrients, a bik takin protein, iron, vitamin B12 , leh vitamin D te hmuh chu thil harsa tak a ni thei. Protein tam zawk ei a ngai mai thei a, supplement pawh i ei a ngai mai thei.

Nutrient pawimawh dangte

Nutrient pawimawh dang a awm bawk.

• Iron: Hei hi thisenah hemoglobin siam nan a pawimawh hle. Naupai lai hian thisen volume a san chuan Iron mamawhna a pung thin. Sa leh sangha (a bik takin sa sen), thlai dum dum (spinach, kale), leh legumes (lentils, chickpeas)-ah te a awm a.
• Iodine: Iodine hi naute thluak leh nervous system tihhmasawn nan a pawimawh hle. Seafood, egg, dairy products, leh iodized salt-ah te a awm a.
• Choline: 1.1.Hei hi naute thluak thanlenna leh hriatrengna atana eitur pawimawh tak a ni bawk. Sa, egg , leh nut-ah te a awm.

A châng chuan kan ei leh in a\angin heng nutrient zawng zawng hi kan hmu tling a harsa \hin. Chuvangin doctor-te chuan ni khatah nau neih hmaa vitamin ei tur an rawt fo thin. Heng tlakchhamnate pumpelh kawngah hian kawng thui tak a zawh thei a ni. Mahse, vitamin pill hi ei leh in tha aiah a ni lo tih hre reng ang che.

Chaw ei duhna leh Pica

Naupai lai hian duhthusam (cravings) hi a tam hle. Mi ṭhenkhat chuan chocolate, chaw rimtui, thei, pickles, a nih loh leh ei tûr hmin pawh an duh hle. Mahse mi thenkhat chuan ei tur ni lo thil, leilung, cornmeal, vut, leh sahbawn te pawh an duh hle bawk. Hetiang ei tur ni lo thil duhna hi pica an ti a. Chaw ni lo ei hi nang leh i naute tan pawh a hlauhawm thei hle. Poisoning, ei leh in lama harsatna, leh intestinal blockage ang chi harsatna an thlen thei a ni . Nang pawhin heng duhzawngte hi i neih chuan zak suh la, i doctor hnenah hrilh rawh.

Chutiang a nih loh chuan ei tur tha tak tak, hrisel tak tak i duh chuan chutiang duhna chu zawm chu thil dik lo a ni lo. Mahse chu pawh chu a tlem berah tih tur a ni. A tam zawkah chuan heng duhna te hi i naupai atanga thla 3 vel ah a reh thin.

Naupai lai hian heng ei leh in te hi pumpelh ngei ang!

Ei leh in hrisel leh tha tak ei bakah hian naupai laiin ei leh in tur i pumpelh ngei ngei tur te pawh hriat a pawimawh bawk Chu chu eng nge ni tih i han thlir teh ang.

• Zu in hi phal a ni lo tak zet! Naupai lai hian zu hi eng ang pawhin tlem mahse a him lo niin an sawi. Naute thanlenna nasa takin a tichhe thei a, a bik takin thluak hmasawnna a tichhe thei a ni. Chuvangin zu lakah hian inthiarfihlim vek rawh.
• Vitamin emaw herbal products emaw i ei hmain doctor zawt hmasa phawt ang che. Thil \henkhat (vitamin \henkhat tam lutuk, \henkhat herb) hian i naute thanlenna a tichhe thei a ni. Chuvangin Doctor thurawn tel lo chuan engmah ei suh.
• Caffeine hi tihtlem rawh. Doctor thenkhat chuan ni khata coffee, tea, emaw caffeinated in tur cup khat emaw pahnih emaw (6-8 ounces vel, emaw 180-240 millilitres) in hi i naute tan a him an ti. Mahse, caffeine ei tam lutuk hian nau pai theihna a tipung tih hmuhchhuah a ni a, harsatna dang, nau piang rit lo te pawh a tipung tih hmuhchhuah a ni. Chuvangin a theih ang anga tihtlem la, a nih loh leh decaffeinated options-ah switch rawh. Chocolate hian caffeine a pai bawk tih hre reng ang che.
• Chaw kai natna lakah fimkhur rawh. Listeriosis lehToxoplasmosis ang natna hi nausen piang lai tan chuan nunna atana hlauhawm tak a ni thei a, hriselna lama harsatna emaw, nau pai emaw a thlen thei bawk.
• I tih tur hrang hrangte chu hetiang hi a ni:
• Sa tui lo, sangha (e.g. sushi-a sangha raw), emaw, artui (egg lum lo) emaw ei suh.
• Unpasteurized milk leh dairy products (e.g., soft cheese thenkhat) ei loh tur.
• Thlai leh thei chi hrang hrang ei hmain uluk takin silfai thin ang che.
• Cutting board leh knife te chu sa raw atanga inthen la, hman zawhah uluk takin silfai thin ang che. I kut chu uluk takin silfai ang che.

I naupai lai khan heng ei leh in hlauhawm tak tak te hi i ei palh a nih chuan tunah hian ngaihtuah lutuk suh. Hun dang zawng chu pumpelh rawh. Mahse, i lungkham tak tak a nih chuan i doctor nen inbia ang che.

Sangha ei chungchangah engtin nge i ngaih? Naupai lai hian a tha em?

Sangha leh sangha hi naupai laia i ei leh in a belhchhah tur chaw tha tak a ni. Anni hian omega-3 fatty acids ang chi thil \ha tak tak an nei a ni . Chungte chu naute thluak leh mit a lo thanlenna atan a pawimawh hle a ni. Tin, protein an pai tam a, saturated fat an nei tlem bawk. Mahse, sangha chi thenkhat chu ei a tha lo tak zet a ni. Hei hi mercury level sang tak an neih vang a ni. Entirnan, sangha, shark, tilefish, king mackerel, tilefish, orange roughy, leh bigeye tuna te hi a ni. He mercury hian naute thluak hmasawnna a tichhe thei a ni.

Tuipui chaw i ei chuan sangha leh hnim chi hrang hrang thlang rawh. Kar khatah ounces 12 vel (gram 340 vel, serving hnih vel) vel chauh tihkhawtlai rawh. Nga him, mercury tlem zawkte chu:

• Sangha chi khat
• Halmsso chuan a ti a
• Kumbalavo a ni
• Tilapia a ni
• Kaikuang
• Crabs te hi an ni
• Clams a ni

Canned tuna chu engtin nge ni ang? Hemi chungchangah hian ngaihdan hrang hrang a awm a. Kar khatah light tuna ounces 6 (gram 170) vel i ei thei. Mahse, tuna dum, a nih loh leh albacore tuna hian mercury a nei sang deuh a, chuvangin pumpelh a tha ber. Report thenkhat chuan canned tuna hian a hmaa ngaihtuah aiin mercury a pai tam zawk thei niin an sawi. Chuvangin, i naupai lai emaw, naupai tum lai emawa canned fish ei tur nge i tih tur tih i ngaihtuah hmain doctor rawn hmasa phawt a finthlak hle.

I thiante emaw chhungte emaw an man sangha (lui, lui atanga lo kal) i ei chuan vawi khat (6 ounces vel) chauh tihtlem rawh. Chumi kar chuan sangha dang ei suh, a chhan chu chu sanghaah chuan mercury engzat nge a awm tih kan hre lo.

Sangha engzat nge i ei tur tih emaw, eng ang sangha nge i ei tur tih emaw zawhna i neih chuan i doctor nen inbia ang che. Chutiang chuan a chipchiar zawng chu i hmu thei ang.

Pum natna: Kawngkhar, luak chhuak, luak chhuak te hi engtin nge kan hmachhawn ang?

Naupai lai hian hetiang hian pum natna tenau te hi a awm fo thin. Engtin nge tih theih ang tih i lo en ang u.

Constipation chungchanga harsatna awm chu

Constipation hi nau neih hmaa vitamin-a iron awm vang te, hormone inthlak danglam vang te, leh nausen pum lo thang lianin i intestines a nawr vang te a ni thei. Chuvangin, i naupai hmaa i ei leh inah fiber tam zawk dah tum ang che. Ni khatah fiber gram 25-30 vel ei tum ang che. Chumi atana ei tur tha ber berte chu:

• Thei thar (banana, mango, papaya, orange) leh thlai (carrot, bean, greens) te .
• Bran chhang, cereal (oats, cornflakes), muffin te pawh a awm bawk
• Flaky legumes te chu lentils, chickpeas, leh green beans te an ni

Fiber tablet, in tur emaw, fiber tamna thil dang emaw i hman hmain doctor zawt hmasa phawt ang che. (Doctor-in a tih loh chuan laxatives hmang suh. Tin, castor oil hi hmang suh, taksain nutrients a lakluhna a ti tlem thei a, nau piang hma pawh a thlen thei bawk.)

Constipation hi i tan harsatna lian tak a nih chuan i doctor chuan stool softener a pe thei che a ni. Fiber i ei tam chuan ni khatah tui glass 8-10 tal in thin tur a ni tih hre reng ang che. Chutiang a nih loh chuan constipation a na zual thei.

Constipation venna tha ber pakhat chu exercise (kea kal ang chi thil awlsam tak ni mahse) hi a ni. Chaw ei inkarah nitin tui tam tak in thin ang che. Hei hian stool chu a ti nem ang a, i digestive system chhungah awlsam zawkin a kal theih nan a pui bawk ang. A châng chuan, tea lum, soup, leh broth ang chi thilte pawhin a ṭanpui thei bawk. Tin, thei hring (e.g. dates, raisins) thenkhat ei tur hnaih taka dah a tha bawk.

Gas leh bloating a awm

Hmeichhe naupai thenkhat chuan broccoli, spinach, cauliflower, fried foods, leh spicy foods te an ei hian heartburn emaw gas emaw an nei thin. Chutiang chu i tan a nih chuan chutiang ei tur chu i pumpelh thei a, ei leh in inthlau tak i ei thei bawk. Chaw lian tak ei ai chuan ni khatah vawi tam tak chaw te te ei hian a pui thei bawk. Carbonated drinks hian mi thenkhat tan hetiang harsatna hi a thlen thei bawk a, mahse mi thenkhat chuan an pum a ti reh thei niin an sawi. Chuvangin, chutiang chuan thutlukna siam rawh.

Nausea emaw Zing Natna emaw

Mi tam tak tan chuan hetiang hi zing lamah chauh a thleng thin a, mahse thenkhat tan chuan nilengin a daih thei. I rilru a na fo chuan nitin chaw te te, bland tak tak ei thin la, chu chu toast, crackers, emaw rice porridge te hi a ni. Mi thenkhat chuan ginger hmanga siam chaw (ginger tea emaw ginger biscuit ang chi) ei hian hahdamna an hmu bawk. Nausea dona atana i tih theih thenkhat chu hetiang hi a ni:

• Nau neih hmaa i vitamin kha chaw ei khama ei suh la, mut hmain chaw ei kham nen ei zawk rawh.
• Zing lama khum atanga i thawh hmain khum bula i dah cracker pakhat emaw pahnih emaw ei hmasa phawt ang che.
• Hei, candy khauh tak chu suck rawh.
• Tui in fo thin ang che. A chang chuan tui lemon tlem te nen pawh a tha.
• Nausen tipungtu thil, chaw rimtui, meikhu, leh rimtui te lakah hlat rawh.
• Chawlh hahdam tam rawh. I chau deuh deuh chuan nausea pawh a pung thei bawk.

Chuti a nih chuan, kan sawi tawh atang hian eng thil nge kan hriat reng tur?

Naupai laia i ei leh in tur hi nang leh i naute tan a pawimawh hle. Hei hi phurrit angin ngai suh la, i naute hnena a tha ber pek theihna hun remchang angin ngai zawk rawh.

• Chaw ei tam ai chuan quality food ei a pawimawh zawk. I ei leh inah thei chi hrang hrang, thlai chi hrang hrang, buh chi hrang hrang, leh protein tamna ei tur te telh bawk ang che.
• Folic acid, calcium, leh iron ang chi nutrients tling tak i dawng ngei ngei tur a ni . I doctor-in prenatal vitamin a pek che kha ei theihnghilh suh.
• Zu, meizuk, sangha chi hrang hrang, leh ei tur tui lo ang chi thil hlauhawm tak takte lakah hlat rawh.
• Chaw ei i duh hunah ei tur tha tak tak ei thin ang che. Mahse ei tur ni lo thil ei duhna (pica) i neih chuan i doctor hnenah hrilh rawh .
• Constipation, flatulence, leh nausea ang chi thilte tan hian damdawi awlsam tak tak a awm. Enchhin la, mahse an nasat chuan doctor hnenah hrilh rawh .
• A pawimawh ber chu, zawhna leh rinhlelhna i neih chuan i doctor nen inbia ang che. Internet-a i thil hmuh chu i tan a dik lo mai thei. Nang leh i naute tana tha ber tur chiang taka hrilh theitu chu amah hi a ni.

Chuvangin, he hun chhunga hlim leh hrisel taka awm theihna tura heng tips te hian a puih ngei kan beisei! Nang leh i nausen piang lo chu duhsakna kan hlan a che u!

` Naupai chaw, naupai chaw tha, naupai laia ei tur, folic acid, calcium, naupai vitamin, Naupai ei leh in