Dawr i kal hunah engtin nge ei leh in hrisel i thlan ang? (Healthy Grocery Shopping) Hemi chungchang hi han sawi ila!

Kar tin dawra kan thil lei te, chu chu ei tur kan lei te hian nasa takin kan fate hriselna a tichangtlung thei a ni. Chu mai ni lovin, hei hian naupangte zingah ei tur tha lam ngaihtuahna tha tak tuh turin a pui bawk. Mahse, dawra kan kal a, ei tur rawng hrang hrang, tui tak tak leh in tur thlum zawng zawng kan hmuh hian kan cart-ah hian ei leh in lama hlutna nei lo thilte chu kan hre lo pawh a ni mai thei, a dik em? Chuvang chuan hemi chungchangah hian tlem tal fimkhur a pawimawh hle.

Store-a kan kal hmain list kan siam hmasa tur em ni?

Store i kal hmaa i lei tur thilte i ziak chhuak a nih chuan i mamawh loh thil i lei zat chu nasa takin i tihtlem thei a ni . Kar khat chhunga i chaw ei tur ruahman la, i mamawh thilte chauh list-ah i ziak a nih chuan a awlsam zawk ang tih han ngaihtuah teh. Tichuan, ei tur tha tak tak, thlai thar, thei, sa thau lo, vawk, sangha, buh chi, leh thau tlem nei dairy products te chu i dah pawimawh thei ang .

I chhûngkaw tâna chaw i buatsaih hunah a hnuaia mite hi ngaihtuah la:

• Nitin chaw eiah thlai leh thei chi hrang hrang telh thin ang che. I fate hnena pek hi tih danah siam rawh.
• Sugary drinks soda leh thei in tur te ei tlem rawh. In lama siam thei tui pawh hi sugar tlem zawka siam tur a ni.
• Chaw i siam hunah, butter, margarine, a nih loh leh lard aiah thlai hriak, olive oil emaw canola oil emaw hmang tum ang che .
• Chhang, buhfai, pasta, leh buhfai i thlan hunah, buhfai thianghlim chhang ai chuan buh chi (whole-grain breads) thlang rawh . Entirnan, chhang var aiah whole-wheat chhang emaw atta chhang emaw thlang rawh.
• Duhthusamin bawnghnute leh bawnghnute atanga siam i thlan dawnin thau lo emaw, thau tlem emaw thlang rawh .
• I ei tur ah sangha tam zawk telh tum la, kar khatah vawi hnih emaw vawi thum emaw tal dah tum ang che.
• I chaw eiah chi i dah zat chu a theih ang anga tihtlem la. Chu ai chuan thil rimtui dang hmangin a thlum belh zawk ang.

Thlai leh thei chi hrang hrang bakah hian eng nge list-ah hian i dah belh ang?

Okay, chuvangin thlai leh thei chi hrang hrang chu tunah chuan i list-ah a awm tawh. Eng thil tha dang nge kan belhchhah theih ang? I han en teh ang.

Protein tamna ei tur

Protein hi taksa tan a pawimawh hle. Nga (fresh, frozen, leh canned - a bik takin salmon leh mackerel), vun nei lo vawk, turkey, bawnghnute leh vawk sa lean cuts thlang rawh. Sa i ei loh chuan tofu, legumes chhum (entir nan, chickpeas, lentils, peas, leh green beans), nut leh chi, leh egg te hi protein source tha tak a ni.

Thlai leh Cereal te

A pum pui (whole-grain) a niWhole-wheat chhang, tortilla, pasta leh cereal te thlang rawh. Tin, oatmeal, brown rice, bulgur/cracked wheat, barley, leh quinoa te pawh hi duhthlan tur tha tak a ni. Hengte hi fiber source tha tak an ni bawk.

Bawnghnute leh bawnghnute atanga siam (Dairy) .

A hmaa kan sawi tawh ang khan, thau tlem emaw, thau tel lo emaw hnute tui, yogurt, leh cheese thlang rawh . Calcium-fortified milk alternatives, almond milk emaw soy milk emaw pawh i thlang thei bawk.

Supermarket-a kan kal lai pawhin kawng dik zawhin i kal ang u!

Supermarket-a thil i lei dawn a nih chuan a theih ang angin pawn lam kawngpuiah thil i lei tan ang . Hei hi thil hrisel ber ber tam zawk, thlai, thei, bawnghnute atanga siam, leh sa leh sangha thar awmna hmun a ni tlangpui.

Tichuan inner aisles lam pan rawh. Tin, thil pawimawh tak tak, canned leh frozen vegetables, cereals, leh cake ingredients te pawh a awm bawk. Mahse, heng inner aisles te hi ei leh in hrisel lo leh snacks hmuh tamna hmun a ni . Chuvangin, i shopping tawp dawnah heng aisle-ah hian kal a tha ber. A theih chuan snack aisle-a biscuit leh chips ang chi thil chi hrang hrang packet rawng hrang hranga dahna hmuna awmte chu pumpelh a tha ber .

Engtin nge thlai leh thei tha ber ber kan thlan ang? Engtin nge in lama rawn hruai a, kan dahkhawm ang?

A theih phawt chuan thlai leh thei chi hrang hrang, a hun takah thlang rawh . Chutiang chuan a thlum a tha a, a quantity a tlem bawk. I awmna hmuna loneitute bazar emaw, kawngpui sira dawr tenau emaw-ah kal rawh . Chutiang chuan keimahni loneitute hnen atangin thil thar i lei thei ang. Mahse, a chhe hmaa i hman theih loh tur thil tam tak lei suh, a dik em?

Naupangte chu heng thilte zirtir dan tha tak chu lo emaw thei huan emaw ah hruaiin anmahni thei rah chhuah tir hi a ni . An tan chuan thil thar a ni ang a, ei leh in lama tuina a siam bawk ang.

Okay, keimahni ngeiin kan la khawm lo a nih chuan dawra thlai leh thei kan lei te hi a thar em tih engtin nge kan hriat theih ang? Bean pod atanga papaya thlengin, thlai leh thei tin hian an puitlin leh thar loh hriat theihna tur clues an nei vek a ni .

• Thlai i thlan dawnin a thar leh a hmeltha thlang rawh . Thlai tam zawk hi khawih pawhin a nghet tur a ni. A hring, a hliam, a chhe tawh tih hriatna nei te chu pumpelh rawh.
• Thei i thlan dawnin hliam nei zawng zawng chu pumpelh tur a ni . Mahse, a châng chuan pâwn lam aṭanga lang ṭha chu a chhûng lam a ṭha ber lo thei tih hre reng ang che.
• If stored properly , thei leh thlai thar te chu rei tak dah theih a ni. Thlai thenkhat chu refrigerator-ah ni eng emaw zat dah theih a ni. Root vegetables cabbage leh carrot te pawh hi rei zawk dah theih a ni.Alu leh onion te chu hmun lum, thim leh boruak tha takah dah la. Thlai leh thei chi hrang hrang, a hring leh chhe rang tak takte chu hmang hmasa phawt ang che. Tlem a rei deuh thei te chu nakin lawkah dah la.

Thlai leh thei chi hrang hrang frozen leh canned te pawh i zir dawn bawk ang.

Thlai leh thlai thar te hi a tui em em a. Mahse, frozen leh canned thei leh thlai te pawh hi a awlsam hle . Hun rei tak chhûng dah theih a ni a, an ei leh in ṭhatna chu a thar ang bawkin a ṭha . Mi tam tak chuan canned leh frozen fruits hi a tha lo niin an ngai a, mahse dik taka i thlan chuan chutiang chu a ni lo.

A pawimawh ber chu sauce leh added sugar tel lo product thlan hi a ni . Canned fruit i lei dawn a nih chuan, a label en la , sugar syrup-a dah ai chuan juice-a dah te chu thlang rawh .

Hriat reng tur: Thei hrual i lei loh ang bawkin, thlai hmin (frozen vegetable package) chu a chhe emaw, a bawm a hnim emaw, a bungrua a chhe emaw a nih chuan lei suh. Canned goods i lei dawnin, dent lian tak nei, a hring ang maia lang, a nih loh leh leak nei can lei ngai suh .

Treat tlemte atan pawh hmun i pe tur a ni, a dik em?

When you’re trying to get everyone in your family to eat healthy , i ngaihtuah mai thei a, vawi khatah sweets leh snacks zawng zawng khap vek a ngai a ni. Mahse, i fate duh em em sweets leh snacks te chu rang taka cut chhuah chuan a backfire thei a ni . I fate chuan, "Aw, hengte hi kan ei tir dawn lo," tiin an ngaihtuah a nih chuan, an chhuah leh chhuah dawnin ei khap tam zawk chu rukbo luh tumin an thlem mai thei.

Chuvangin, inthlauhna siam a pawimawh a, dan khauh tak siam emaw, an duh duh ei phal emaw a pawimawh lo . ‘Hei hi chaw tha lo a ni’ tih leh ‘hei hi chaw tha a ni’ tih ang chi hi a theih ang anga sawi loh tur. Chu ai chuan, i fa chu a châng chuan dawrah emaw, in lamah emaw chawhmeh thlang tûrin phalsak rawh . Entirnan, naupang chips ngaina tak chuan dawr atanga chips bag thau tlem zawk leh salsa bottle khat a thlang thei. In an thlen chuan chips leh salsa nen bawm te tak te pahnih an ei thei!

Chuvangin, kan sawi tawh kha i hre reng ang u, kan ti ang em?

A awlsam zawngin, thil lei huna fimkhur tlem chuan nang leh i chhûngte hrisel taka awm tûrin kawng thui tak a zawh thei a ni .

• Shopping i kal hmain list siam hmasa phawt ang che. Hei hian thil tul lo lei loh nan a pui ang che.
• Thlai thar, thei, buh chi, sa thau lo, leh bawnghnute thau tlem te ang chi thilte chu dah pawimawh ber rawh .
• Supermarket-ah chuan pawn lam shelf-te chu en hmasa la, chutah chuan a dangte lam pan leh rawh. Snack aisle atanga hla thei ang bera awm rawh.
• Thlai leh thei thlan hunahFreshness en la, uluk takin dah rawh.
• Frozen emaw canned food emaw i lei chuan sugar emaw sauce emaw dah tel lo chu thlang rawh.
• A chang chuan treat tlemte ei phal rawh. Engkim khap vekin vak kual suh.

A pawimawh ber chu i fate hnenah heng thilte hi sawipui a, heng duhthlannaah hian inrawlh tir hi a ni. Tichuan, an naupan lai atang tawhin ei leh in tha an hmang thiam tawh bawk ang! Hriselna tha tak nei vek turin duhsakna ka hlan e!

` Chaw hrisel, thil lei tur lei, chaw tha, naupang ei leh in, nun hrisel, ei tur list, thlai thar leh thei chi hrang hrang