I fa tan thir hi a pawimawh tak tak em? I chhui chiang ang u!

Iron hi kan taksa tana nutrient pawimawh tak a ni. Iron hi nutrient pawimawh tak a ni a, a bik takin naupang te te thanlenna leh hriselna atan a pawimawh hle. Chuvangin, vawiinah hian he thir hi kan sawi dawn a, kan fate tana a pawimawh zia te, kan mamawh zat te, kan dawn tlem chuan eng nge thleng thin tih te, a pek dan tur dik tak kan sawi dawn a ni.

He thir hi eng nge ni tak tak?

A awlsam zawngin sawi ila, iron hi kan taksaah hian mineral a awm a, chubakah kan ei leh in leh kan thlai thenkhatah pawh a awm bawk. Kan taksain a mamawh tlem hle mah se, a hnathawh chu a lian hle a ni. Thisen sen (red blood cells) chungchang hi i hre tawh em? Chu thisen sen (red blood cells) ah chuan protein bik a awm a, chu chu ``hemoglobin`` kan ti a ni.

He `(Hemoglobin)` hna bulpui ber chu kan thawk laia lung chhunga oxygen lo lut chu man a, taksa chhunga cell leh tissue dang zawng zawngah a phurh chhuah hi a ni. Oxygen pe chhuaktu truck angin han ngaihtuah teh. Chuvangin, he `(Hemoglobin)` truck hi oxygen 'pick up' theihna power pek a ni a, kan sawi tak iron hian a 'bind' puitu hi iron kan tih chu a ni. Iron tel lo chuan `(Hemoglobin)` hian oxygen a phur tha thei lo.

Tunah chuan thir a pawimawh zia i hrethiam tawh em? Taksain iron a neih tlem chuan taksain `(Hemoglobin) a siam \ha thei lo.` Tichuan thisen sen (red blood cells) pawh a tlahniam bawk. A rah chhuah chu? Kan taksa chhunga tissue leh taksa peng hrang hrangte hian oxygen mamawh zat an dawng lo. Hei hi thlai tui tlachham ang a ni. He oxygen hi dik taka hmuh hi naupang tê thluak ṭhanlenna atan, zir theihna leh thiltih theihna atan a pawimawh hle.

Sa, sangha, leh thlai dum hring ang chi ei tur atanga iron kan hmu tlangpui. Chaw thenkhat, nausen chaw leh buhfai te pawh hian iron an dah tel bawk a, chu chu fortified an ti.

Kan naupang tête hian thir engzat nge an mamawh?

Tunah chuan, ‘Ka fa hian ni khatah thir engzat nge a mamawh?’ tiin i ngaihtuah mai thei. A nihna takah chuan naupang kum a zirin a danglam thin. Chu chu engtin nge a thawh tih i en ang u.

Pian tirh atanga thla 6 vel thleng

A tlangpuiin naute hnute chauh pek tan chuan an nu hnen atanga iron an hmuh chu thla 4 atanga thla 6 hmasa berah a tawk a ni. Hei hi a chhan chu naute hian a pum chhunga a la awm laiin iron engemaw zat a khawlkhawm vang a ni. Mahse chu mi hnuah, chu chu thla 6 vel hnuah doctor-te chuan iron tamna ei tur, fortified cereal leh sa tui tak tak pek tan turin an rawt a ni. A châng chuan nausen hnute pein iron a neih tlem chuan doctor-in iron drop pe turin a hrilh ang che. Mahse, naute iron-fortified formula pek an nih chuan iron pek a ngai lo.

Naute thla 7 atanga kum 1 (thla 12) tan .

Hetiang kum lama naute hian ni khatah iron milligram 11 vel a mamawh a ni. Hetih lai hian complementary foods an ei tan tawh avangin an eitur ah iron tamna ei tur te pawh telh a pawimawh hle.

Naupang kum 1 atanga kum 3 inkar tan

Heng thilsiam misualte hian ni khatah thir milligram 7 an mamawh a ni.Engkim mai mai chu a mamawh vek. Hetiang kum hian ei an hreh deuh mai thei a, chuvangin nute tan chuan iron pe thei tur chaw buatsaih chu thil harsa deuh a ni thei.

Naupang kum 4 atanga kum 8 inkar tan

Ni khatah milligram 10 an mamawh a ni. School-age an nih avangin he iron zat hi an active reng theih nan a pawimawh hle.

Naupang kum 9 atanga kum 13 inkar tan

Hetiang kum , ni khatah milligram 8 hi a tawk.

Tleirawl tan chuan

Hetah hian a danglam deuh.

• Naupang mipa naupang pakhat chuan ni khatah iron milligram 11 a mamawh a ni.
• Mahse hmeichhe naupang chuan ni khatah milligram 15 vel a mamawh a ni. A chhan chu he hun chhung hian an thang chak hle a ni. Tin, hmeichhe naupangte thlasik tan tirh hian he process hmang hian taksa atangin iron engemaw zat a chhuak a, chuvangin chu hloh chu phuhruk nan iron dang an mamawh a ni. Hei hi a pawimawh hle a, nu leh pa kan nih angin he thil hi kan fimkhur a ngai hle.

A bik taka ngaihven ngai te

• Naupang tê tê infiamna khel: Exercise hahthlak tak tak leh infiamna khel fo naupangte chuan mi pangngai aiin an taksa aṭangin iron an hloh tam zawk thei a, chu chu thawmhnaw leh kawng dang hmangin an hloh thei a ni. Chuvangin extra iron an mamawh mai thei.
• Vegetarians: Sa leh sangha an ei loh avangin an iron mamawh pawh an ngaihtuah a ngai a ni. Hei hi a chhan chu ran chaw atanga iron hi thlai chaw atanga iron aiin taksain a lakluh awlsam zawk vang a ni. Chumi chungchang chu nakinah kan sawi leh ang.

Thir i neih tlem chuan eng nge thleng ang? (Iron tlakchhamna) .

Okay, tunah chuan thir kan mamawh zat kan hre ta. Chuti a nih chuan, taksain thir a hmuh tlem chuan eng nge thleng ang? Chu chu iron tlakchhamna kan tih chu a ni . Hei hi naupang thenkhatah a awm thei a, a bik takin naupang kum 1-3 inkar leh naupang tê tê (a bik takin hmeichhe naupang thlasik laiin thisen chhuak nasa tak takte)-ah a awm thei a ni.

Dik tak chuan hmeichhe naupang thenkhat chu an thlasik hun pangngai pawh nise, an ei leh in atanga iron an ei tam lutuk hian thlasik thisen chhuak avanga iron hloh zat aiah a tawk lo a nih chuan iron tlakchhamna an nei thei a ni. Chuvangin chu pawh chu kan ngaihtuah a pawimawh hle.

Kum khat hnuah, chu chu thla 12 hnuah, naupang tê tête chuan iron-fortified formula an in tawh loh chuan, a châng chuan an ei tûr dang aṭanga iron mamawh zat hmuh chu a tawk lo thei a ni. Ngaihtuah teh, i fa tê tê hian a hmaa an in tawh formula chu a in tawh loh thut a nih chuan, chaw ei aṭanga a mamawh zat iron hmuh chu a harsa mai thei, a dik em? Chutih lai chuan iron tlakchhamna a awm fo thin.

Iron tlakchhamna hi thil awlsam a ni lo.Naupang thanlenna a nghawng thei a ni. Zirna lama harsatna, hriatrengna hloh, ngaihtuahna seng harsa, leh nungchang inthlak danglamna (e.g., thinrim fo, rilru hahdam lohna) a thlen thei bawk. Hetianga iron tlakchhamna hi a awm chhunzawm zel chuan iron-deficiency anemia tih natna a thlen thei a ni. A awlsam zawngin sawi ila, taksaa thisen sen (red blood cells) a tlahniam tihna a ni a, taksaa oxygen phurh theihna a tlahniam tihna a ni. Tichuan naupang chu a chau reng thei a, a sen a, a thawk a harsa thei a, a na fo a, a thinlung a thawk chak bawk.

Ka fain iron dik tak a hmuh theih nan eng nge ka tih ang?

Hei hi zawhna pawimawh ber a ni. Iron hi ei leh in hrisel atana thil pawimawh tak a ni tih kan fate hriatthiam tir a pawimawh hle. Iron tamna ei tur thenkhat han thlir ila.

Iron tamna ei tur: 1.1.

• Sa: bawngsa, vawksa, kêl, vawk (a bik takin sa dum leh thinah hian iron a tam)
• Tuipui lam thil: sangha (a bik takin mackerel leh halibut), shrimp, squid, crab
• Tofu: Soybean atanga siam a ni a, hei hi vegetarian tan chuan iron tha tak a ni.
• Dry nuts (grains): lentils, chickpeas, green beans, peas, soybean te hi a ni
• Nut leh chi: buhfai, cashew, almond, pumpkin chi, sesame chi
• Thlai hring: prunes, dates, apricot hring
• Thlai dum dum: spinach, gotukola, kankun, mukunuwenna, sarana, tampala te an ni
• Iron dah belh ei tur: Iron-fortified breakfast cereal, chhang, pasta chi thenkhat

(Hetah hian thil pakhat hre reng ang che: Ran chaw, i.e. sa leh sangha (`heme iron` tia koh bawk) atanga iron hi thlai ei, i.e. thlai, thei, leh nut (`non-heme iron`) atanga lo chhuak iron aiin kan taksain a hip lut awlsam zawk a ni. Chuvang chuan thlai ei lo naupang hnena iron pek dawnin tlem tal ngaihtuah a ngai a ni. Mahse, lungngai suh, tihpun dan tur a awm thlai atanga siam iron lakluhna.)

Taksain iron a lakluh theihna tura puitu thilte:

Okay, tunah chuan naupangte’n iron dik tak an hmuh theih nan eng nge kan tih theih dang i en ang:

• Naupang tê tê hnute tui in zat tihtlem: Ni khatah bawnghnute 16–24 fluid ounces (473–710 milliliters) tihtlem a ṭha ber. An pum chhunga bawnghnute an khat chuan thir tamna ei tur dang an ei tlem thei. Tin, bawnghnutea calcium awm hian taksain iron a lakluh theihna a tibuai thei bawk.
• Iron-fortified infant cereals pek chhunzawm zel ang che: I fain thla 18-24 vel a nih hma chu hengte hi pek a tha ber a, i doctor thurawn angin.
• Iron tamna ei tur i pek dawnin vitamin C awmna ei tur nen pe thin ang che:Entirnan, iron awmna dish i rawn pe dawnin, chutah chuan lime tlem te te dah la, a nih loh leh vitamin C tamna thil, orange, tangerine, guava, strawberry, papaya, tomato, broccoli, leh bell pepper te chu dish-ah hian dah la. A chhan chu vitamin C hi thil tipungtu leh taksain thlai atanga siam iron a lakluh theih nan a pui thin a ni. Iron absorption-ah ‘boost’ tlem a pe angin ngaihtuah rawh.
• Chaw ei rualin coffee leh tea pek loh tur: Heng pahnihah hian chemical `tannins` tih a awm a. Heng `tannins` te hian taksain iron a lakluhna a ti tlem a ni. Chuvangin, hengte hi chaw ei hun hnaih (ei ei hma emaw, ei zawh hnu emaw) pek hi thil tha tak a ni lo, a bik takin naupang tê tê tan chuan.

Chuvangin, kan sawi tawh atanga hriat reng tur thenkhat chu hetiang hi a ni!

Okay, thir chungchang hi kan sawi tam tawh a ni lawm ni? Tunah hian hriatthiamna tha tak i nei tawhin ka hria. A tawp berah chuan hengte hi kan ngaihtuah reng a pawimawh:

• Iron hi kan fate thanlenna, hriselna leh thluak hnathawhna atan a pawimawh hle. Hemoglobin siam nan hman a ni a, chu chuan taksa pum puiah oxygen a phurh theih nan a pui a ni.
• Iron mamawh zat hi naupang kum a zirin a inang lo. Chumi chungchangah chuan fimkhur rawh. Hmeichhe naupang, naupang infiamna hmang, leh sa ei lo naupangte chu a bik takin ngaihven rawh.
• Iron tlakchhamna leh iron tlakchham vanga thisen tlakchhamna hi naupang nun tichhe thei dinhmun a ni. Chuvangin, i fa chu a sen a, a chau reng angin a lang a, ei duhna a hloh a, a zir harsa a nih chuan doctor pan la, thurawn la rawh.
• I fate nitin ei leh inah iron tamna ei tur (sa, sangha, dark green vegetables, nuts, iron-fortified foods) te telh bawk ang che. Ei leh in chi hrang hrang leh inthlau tak pe rawh.
• Iron hi taksain a hip tha zawk theih nan vitamin C awmna ei tur nen pe thin ang che. Chaw ei hun hnaihah coffee leh tea i pek zat kha tihtlem rawh.
• Ringhlelna i neih chuan, i fa chu thir a tlachham mai thei nia i ngaih chuan, a tha ber chu Doctor biak hi a ni. Tichuan, a tul chuan test an ti thei a, i tih tur dik tak chu an fuih thei bawk. Doctor pawhin iron supplement a pe thei bawk.

Kan fate hriselna hi kan neih hlu ber a ni. Chuvangin, heng ei leh in nena inzawm thil tenawm tak takte hi hre rengin an tan hmalam hun hrisel, hlim tak siam i tum vek ang u!

` Iron, naupang ei leh in, iron tlakchhamna, thisen tlakchhamna, vitamin C, ei leh in inthlau tak, (Iron) .