I chhungkuaa mi zawng zawngin fiber an dawng tlem em? Hemi chungchang hi han sawi ila!

Chibai! I dam em? Vawiin hian mi tam takin an ngaihtuah ngai loh, mahse kan taksa tana pawimawh em em thil kan sawi dawn a ni. Chu chu fiber a ni a, a nih loh leh English-a `(Fiber)` an tih angin. He thu hi i hre tawh mai thei, doctor-in a sawi i hre tawh a, ei tur bungruaah pawh i hmu tawh mai thei. Chuti a nih chuan fiber chu eng nge ni? Engvangin nge kan tan a pawimawh em em? Vawiin hian a chanchin zawng zawng i chhui chhuak ang u.

Fiber chu eng nge ni? A awlsam zawngin i zawng chhuak ang u!

A awlsam zawngin sawi ila, fiber hi carbohydrate chi khat a ni a, chu chu kan ei leh inah a awm a, mahse kan taksain a ei theih loh (chu chu a chhe vek a, chaknaah a inthlak tihna a ni). Ni e, i hre dik a, hengte hi ei theih loh an ni. Mahse chu chu kan hlawkpui ber a ni! He fiber hi thing leh mau atanga siam ei tur, thei, thlai, legumes, leh nut (e.g., chickpeas, green beans, lentils) ah a awm tam ber.

Tunah chuan en teh, heng fiber te hi chi hnih lian tak a awm a. Anni chu:

1. Soluble Fiber: Hetiang chi hi tuiah a inthiar chhuak thin. Oats ang chi, tuiah i dah chuan a thim deuh thin. Hengte hian kan taksaa cholesterol tha lo awm zat a tihziaawm thei a ni. Thisen sugar level control nan an pui bawk. Hei hian zunthlum vei tan a tha hle tihna a ni .

2. Insoluble Fiber: A hming ang ngeiin hengte hi tuiah an inthiar lo. Hengte hi constipation ang chi harsatna chinfelna tha ber a ni . Colon cleanser angin an thawk a, stool awlsam taka kal tlang turin an pui bawk.

Heng chi hnih hi nun hrisel neih nan a pawimawh hle. Pakhat chauh lak a tawk lo, a pahnih hian balance-a lak a ngai.

Fiber atang hian eng hlawkna nge kan hmuh?

Okay, tunah chuan he fiber hi kan taksa tan a tha em em chhan hi han en ila. Fiber tamna diet ei hian hlawkna tam tak a pe che a, chungte chu:

• Constipation a veng emaw a tidam emaw: Hei hi mi tam zawkin an hriat hlawkna ber a ni. Insoluble fiber hian kan intestines kaltlangin stool hi awlsam taka a kal theih nan a pui thin. Chuvangin, constipation leh bathroom kal harsatna ang chi harsatna atan a tha hle.
• Pumna a pe a, taksa rihna tihtlem nan a pui bawk: Fiber tamna ei hian i taksa a tipuh rang a, a tul lo taka ei pawh a ti tlem bawk. Chuvangin taksa rihna control-na kawngah a pui hle. Ngaihtuah teh, bran chhang emaw, chhang var emaw i ei hian engtiang chiahin nge i puar tih, a dik em? Whole grain foods hi a entir tha hle.
• Cholesterol tha lo a tihziaawm: A bik takin soluble fiber hian thisen a cholesterol tha lo awm zat a tihniam thei a ni. Hei hian thinlung natna vei theihna a tiziaawm a ni.
• Lung natna leh zunthlum venna atan a pui: Fiber hian cholesterol tihhniamna leh thisen sugar control-na hmangin heng natna pahnih lakah hian a veng thei a ni.
• Cancer chi thenkhat vei theihna a ti tlem thei a:Zirna thenkhatah chuan fiber tamna ei leh in hian cancer chi hrang hrang, colon cancer ang chi, vei theihna a ti tlem thei tih an hmuchhuak.

Kan naupang tête hian fiber engzat nge an mamawh?

Tunah chuan kan in chhunga naupang te te, chu chu in fate hian ni khatah fiber engzat nge an mamawh tih i en ang u. Hei hi zawn dan awlsam tak a awm a. I fa kum chu la la, chutah chuan 5 emaw 10 emaw dah belh rawh . Chu number chu ni khata fiber a hmuh tur zat chu gram `(g)` a ni.

Hetiang hian han ngaihtuah teh:

• Naupang kum 5 mi chuan ni khatah fiber gram 10 leh 15 (g) inkar a mamawh a ni. (Chu chu 5 + 5 = 10, 5 + 10 = 15 tihna a ni)
• Naupang kum 10 mi chuan ni khatah fiber gram 15 leh 20 (g) inkar a mamawh a ni. (10 + 5 = 15, 10 + 10 = 20) a ni.
• Naupang kum 15 mi chuan ni khatah fiber gram 20 leh 25 (g) inkar a mamawh a ni. (15 + 5 = 20, 15 + 10 = 25) a ni.

I hrethiam em? Hei hi ngaihdan rough tak a ni. Mahse hetiang hian naupangin fiber a mamawh zat chu i ngaihtuah thei ang. Puitling chuan ni khatah fiber gram 25-30 vel a mamawh a.

Eng ei tur nge fiber tamna?

Okay, tunah chuan fiber a pawimawh zia leh kan mamawh zia kan hre ta. Chuti a nih chuan, eng ei tur nge fibre kan hmuh tam ber theih ang? Hetah hian han en teh:

• Whole Grains: Hengte hi fiber lalte an ni. Entirnan, 100% whole-wheat chhang (whole-wheat bread, atta pita chhang ang chi), dawr a i hmuh thin chhang var ang ni lovin, a tha. Tin, bran-free rice (brown rice/red rice ), oats , cornflakes (sugar tlem zawk nei thlang rawh), leh muesli .
• Cooked dry beans: Bean ang chi lentils, chickpeas, green beans, peas, leh soybeans te hi a lum chuan fiber tha tak a ni. Hengte hi soup angin emaw, oil nen emaw ei theih a ni.
• Thlai leh thei: Hengte hi sawi tur bik a awm lo. Thei chi hrang hrang, thlai chi hrang hrang, leh greens te hian fiber a pai tam hle. A bik takin thei hnah (apple, nectarines, leh pears ang chi) leh thlai (carrot, cucumber, leh beetroot ang chi) te hi fiber a tam hle. Tualchhung thei chi hrang hrang banana, guava, mango, leh papaya te pawh a tha hle.
• Nuts leh Thlai: Nuts te pawh cashew, peanuts, almonds , pumpkin chi, sunflower chi, watermelon chi, chia chi , leh flax chi te pawh hi fiber tha tak a ni. Mahse i ei tam danah fimkhur rawh, calorie an pai tam deuh avangin. Ni khatah kut zungtang khat chauh a tawk.

A pawimawh ber chu keini leh kan fate tan fiber kan hmuh theihna tur kawng tha ber chu heng ang chi natural foods atang hian a ni. Pill emaw, artificial supplement dang emaw pawh nise.Hei hi fiber dik taka ei ai chuan a tha zawk hle. A chhan chu, heng natural foods te hian fiber chauh ni lovin, kan taksa mamawh nutrient leh vitamin dang tam tak a pai tel bawk.

Mahse, eng emaw chhan vanga i doctor-in nangmah emaw i fa emaw fiber supplement ei turin a rawt a nih chuan , doctor-in a rawt ang chiah khan i hmang tur a ni.

Engtin nge he fiber hi chhungkaw ei leh inah mi zawng zawngah kan dah belh ang?

Hei hi zawhna pawimawh ber a ni. Fiber hi kan tan a tha tih kan hria a, mahse engtin nge nitin ei leh in ah kan luh tir ang? Lungngai suh, chutiang chuan a harsa lo. Inthlâk danglamna tê tê chauh chuan a ṭanpui thei a ni. I hman theih dan awlsam tak tak te chu hetiang hi a ni:

• Food Packages-a Nutrition Labels chhiar: Store atanga i food packages i lei hnung lam en la , ``Nutrition labels`` ah hian ``(Fiber)`` zat a inziak em tih en rawh. Fiber gram 3 emaw a aia tam emaw awmna ei tur thlan tum ang che.
• Refined Grains Ai chuan Whole Grains thlang rawh: A awlsam zawngin sawi ila, chhang dum aiah brown bread, white rice aiah red/brown rice, leh regular pasta aiah whole - grain pasta ang chi thil te chu i eitur ah dah la. Hei hian danglamna nasa tak a thlen dawn a ni.
• Thei tui aiah thei pum ei rawh: Thei tui siam dawnin a fiber hi a paih chhuak fo thin. Chuvangin a rah chu a pumin ei a tha zawk. Chutiang chuan fiber zawng zawng chu i hmu vek ang.
• Chaw ei apiangah thei leh thlai te dah tel thin ang che: Chawhmeh, chawhmeh leh zanriah ei turah thei emaw thlai emaw thenkhat dah tum ang che. Ni khatah thei leh thlai chi hrang hrang 5 tal ei tum ang che. Entirnan, chawhmeh atan buhfai leh bawnghnute nena chi leh pepper i ei chuan a chhungah banana i dah tel thei a ni. Chawhnu lam ei tur chuan thlai chi hnih emaw chi thum emaw ei la, green salad chu buh nen ei la.

Chaw leh snacks-a fiber dah dan dang

Ngaihtuahna dang thenkhat chu hetiang hi a ni:

• Yogurt , cereal , leh oats ang chi thil i ei hian a chungah thei chi hrang hrang (mango, banana, papaya ang chi) leh nut (cashew, peanuts ang chi) te dah la.
• Sandwich siam dawnin thlai chi hrang hrang lettuce, tomato, cucumber, leh avocado te dah la.
• Soup emaw salad emaw i siam dawnin legumes thenkhat lentils leh chickpeas ang chi te dah la. Vegetable soup-ah barley tlem dah chuan fiber a dah tel bawk ang.
• In lama cake leh bun siam dawnin bran emaw oat flour emaw tlem te te dah la. Hei hian fiber awm zat a tipung thei a ni.
• Snack ei tur chuanPopcorn packet khat (in lama siam a tha zawk, chi leh sugar tlem zawk awmna), whole - grain crackers, thei (guava chi khat, dates thenkhat), leh thlai (carot ang chi, cucumber chi khat) pek hi a hrisel hle.

Hemi chungchangah hian eng nge kan hriat belh ngai?

Kan ei leh in-a fiber kan dah hian thil tenau dang tlemte pawh i hriat a ngai bawk.

• I ei leh in-a fiber i dah dawnin zawi zawiin dah belh tur a ni: Vawi khatah fiber tam tak i eitur ah dah vek suh. Chutianga tih chuan rilru hahna, pum na, gas, leh pum na te a thlen thei. Chuvangin, kar tlemte chhungin fiber tamna ei tur chu zawi zawiin dah la. Tichuan i taksa chuan a thiam tawh ang.
• Naupangte hian tui tam tak an in tur a ni: Fiber hi intestine kal tlanga awlsam taka kal theih nan hydrated tha a ngai a ni. Fiber hian tui a hip avangin tui tel lova kal hian constipation a tipung thei a ni. Chuvangin naupangte chu nilengin tui in tam turin fuih thin ang che. Hei hi puitling tan pawh a hman theih.

I fain persistent diarrhea , constipation , emaw, pum na a neih chuan, emaw, i chhûngte ei leh in chungchânga zawhna emaw, ngaihtuahna emaw i neih chuan, i chhûngkaw doctor hnênah thurâwn dîl ngei ngei ang che tih hre reng ang che.

Chuti a nih chuan, he thawnthu atang hian eng thuchah nge kan in lama kan hruai duh chu?

Okay, vawiin hian fiber chungchang kan sawi nasa hle a ni lawm ni? A awlsam zawngin fiber hi kan taksa mamawh thil a ni.

• Nitin ei leh inah fiber tamna ei tur (thei, thlai, whole grains, nuts) te hi telh a pawimawh hle.
• Hei hian chaw ei kham a veng a, taksa rihna a control a, cholesterol a tihniam a, zunthlum leh lung natna lakah a veng thei bawk.
• Naupangin fiber an mamawh zat hi an kum a zirin a inang lo. Chu chu hre reng ang che.
• I ei leh in a fiber i dah dawnin tlem tlem te te in dah la, tui tam tak in bawk ang che.
• Natural foods atanga fiber lak a tha ber.

Chuvangin, vawiin atang hian i chhungkaw ei leh inah fiber tlem tal dah belh tum ang che. Hriselna leh hlim taka awm theihna kawngah kawng thui tak a zawh ang. Zawhna i neih chuan doctor zawt hreh ngai suh, okay?

` Fiber, dietary fiber, naupang ei leh in, riltam, ei leh in hrisel, whole grains