Engtin nge i fate tan snack hrisel tak i siam theih ang? I en ang u!

I fa chu nilengin a tlan kual a, a inkhelh hian a ril a tam fo thin, a dik em? Chuvangin he huna chaw te te kan pek te, chu chu snacks te hi a pawimawh hle. Mahse pumpui tikhat tur thil pek mai ai chuan a pawimawh zawk a, chuta tang chuan naupangin ei leh in tha a hmuh a pawimawh zawk. Vawiin hian chawhmeh hrisel tak tak, in lama awlsam taka siam theih, naupang taksa tana tha, leh tui tak tak te kan sawi dawn nia.

Engvangin nge naupang tan chaw hrisel ei hi a pawimawh?

A awlsam zawngin sawi ila, naupang chu nilengin a thawkrim a ni. An inkhelh nan te, an zirlai atan te, leh heng zawng zawngah te hian chakna an mamawh a ni. Chu chakna chu heng chaw ei ber inkara pek thin snacks atang hian an hmu thin. Tin, heng snacks te hian naupang thanlenna atana mamawh nutrients, vitamin leh minerals te pe turin a pui bawk .

Mahse, snack kan pek hian sugar leh oil chauh a neih chuan a tawk lo. A balance tur a ni . A bik takin, naupang hriselna atana pawimawh tak tak, nutrient pahnih hi kan ngaih pawimawh ber tur a ni. Chungte chu fiber leh protein te an ni . Heng pahnih hi uluk taka supply a nih chuan naupang chu a hrisel ang a, a chak bawk ang.

Fiber chu eng nge ni? Engvangin nge naupangin a mamawh?

Hetiang hian han ngaihtuah teh: Fiber hi kan taksa chhunga hnathawk thei broom te tak te ang a ni. Kan ei leh inah fiber a awm hian kan fate chu a ti tui thuai thin. Hei hian ei leh in leh chaw thlum ei duhna a ti tlem a ni. Chu mai ni lovin, naupang chaw ei dan (digestive system) a thawk tha thei tur leh constipation ang chi harsatna a veng theih nan fiber hi a pawimawh hle bawk. Fiber hi thei, thlai leh buh chi hrang hrangah a tam hle.

Pawimawh: I fate fiber tamna ei tur i pek dawnin tui tam tak a in tur pawh i enfiah tur a ni. Chumi hnuah chauh chuan fiber hlawkna kimchang i hmu ang. Chutiang a nih loh chuan pum na i nei thei a ni.

Chuti a nih chuan protein hi engtin nge a awm?

Naupang thanlenna atan protein hi a pawimawh hle . In sakna atana brick a mamawh ang bawkin naupang thau thang lian tur te, ruh chakna tur te, vun, nail leh sam hrisel nan protein hi a pawimawh hle. Protein hian naupang chu nitin chakna a neih theih nan a pui bawk. Naupangin a damloh huna a dam thuai theih nan leh an immunity level tha taka a awm theih nan protein hi a pawimawh hle. Protein hi ei tur chi hrang hrang, artui, sa, sangha, bawnghnute atanga siam, leh nut te ah a tam hle.

Chuti a nih chuan, engtin nge he snack hrisel tak hi i siam theih ang?

Hei hi a awlsam hle mai. I tih tur chu ei tur chi panga atanga ei tur pahnih – thei, thlai, buhfai, protein tamna ei tur, leh bawnghnute chi hrang hrang – te dah la, i fa hnenah pek mai tur a ni. Pakhat chu fiber a ni.A tam a ngai a, protein pawh a tam a ngai bawk.

Thian pahnih ang maiin han ngaihtuah teh. Mahni chauh aiin mi pahnih an thawk ho tha zawk. Chutiang chuan heng chaw pahnih hian hna an thawk dun a ni. Pakhat hlawkna chu a dangin a tipung a ni.

Step 1: Fiber tamna ei tur thlang rawh

A hmasain, i fate pum tikhat tur leh an chaw ei that theihna tura puitu tur fiber tamna ei tur thlan dan tur i lo en ang u. Heng zinga pakhat hi i thlang thei ang:

• Thei: I fa duh zawng thei chi hrang hrang. Entirnan, banana, mango chi khat, papaya chi khat, orange pakhat, grape thenkhat, watermelon chi khat. Naupangte chuan hengte hi an natural sweetness vangin an duh hle. Vitamin tam tak an pe bawk.
• Thlai pakhat: Cucumber slices, carrot (raw emaw boiled emaw), tomato pakhat, bell pepper slices, etc. Hengte hi raw-a ei a tha ber. Naupang tê tê tê tê tê tê tê têa chhum a, hrual theih a ni. Lettuce phek khat pawh a tha.
• Grain: Chhangphut slice khat, buh chi khat cracker thenkhat emaw, sugar tlem cereal emaw. Hengte hi i thlan dawnin package-ah "whole grain" tih thumal hi zawng rawh. Hei hian a chhunga bran awmna buh chi tihna a ni. Oats tlem tal pawh a tha.

Step 2: A chhungah hian protein tamna chaw dah la

Tunah chuan a hmaa fiber tamna ei tur kan thlan tawhte nen hian naupang chakna pe thei tur leh an thanlenna tura puitu tur protein tamna ei tur i dah belh leh ang u.

• Protein tamna ei tur: Peanut butter tlem (naupang hian allergy a neih loh chuan chauh), artui hmin, chickpeas, green beans, emaw peas ang chi nut hmin, emaw, almond leh cashew ang chi nut tlemte (hengte hi naupang te te hnena pek a nih chuan choking hazards a ni thei a, chuvangin powder emaw butter angin emaw pek tur a ni a, fimkhur takin pek tur a ni). Nga emaw vawk emaw hmin tlem te pawh i pe thei bawk.
• Dairy foods: Bawnghnute glass khat (fresh milk emaw full cream milk powder), thau tlem nei yogurt leh cheese chi khat. Hengte hian i fate chu an ruh tichaktu calcium ang chi nutrients a pe bawk. Skim milk pawh hi duhthlan tur tha tak a ni.

Hmu? A awlsam hle mai, a ni lawm ni? Chutianga fiber leh protein i dah belh chuan i fain nutrition a hmuh chu a sang ber a ni. Tin, i fate chu ei tur chi khat pek hmangin i bo tir lo bawk.

Snack hrisel thenkhat siam awlsam tak tak

Okay, tunah chuan in lama rang taka i siam theih tur, i fate duh ber tur snack idea hrisel tak tak thenkhat han en ila. Hengte hi siam nan hian hun a duh vak lo.

• Sugar tlem nei cereal leh thau tlem nei bawnghnute:

I naupang tê chu inkhelh aṭanga a lo haw a, a ril a tam tih a sawi ang tih han ngaihtuah teh. Hetah hian thil i pek nghal theih tur chu a awm. Cereal cup khatah bawnghnute ounces 8 (240 ml) vel dah la. Mahse, cereal i thlan dawnin sugar a tlem hle tih hria ang che.A chi hrang hrang thlang ngei ang che. Entirnan, Cheerios, Kix, Wheaties ang chi cereal te hi a tha hle. Fiber an nei a, chu chuan i taksa a tikhat a, bawnghnute hian protein a pe bawk.

• Thlai leh Yogurt:

Hei pawh hi a tui em em a, a nutritious hle bawk. Tennis ball ang maia lian thei (e.g., apple, orange) chu yogurt cup khatah (8 ounces vel) dah la, a nih loh leh i duh ber thei chi 1/2 vel dah la. Yogurt hian protein leh calcium a pe a, thei hian fiber leh vitamin a pe bawk. I fain thei chi hrang hrang a dah belh chuan duhthusam zawkin a ei ang. Banana, mango, leh papaya te pawh a tui em em bawk.

• Whole-wheat tortilla leh peanut butter te chu:

Hei hi snack chi danglam tak a ni. Whole-wheat tortilla la la, a chungah peanut butter tablespoon khat emaw pahnih emaw theh la, chutah chuan roll up la, pinwheel-ah cut rawh. Naupangte chuan heng shape te hi an ngaina hle. Tortilla hian fiber a pe a, peanut butter hian protein a pe bawk. Mahse, i fain allergy a nei lo tih i hriat chuan peanut butter chauh pe rawh tih hre reng ang che. A nih loh leh cream cheese tlem tal i theh thei bawk.

• Thlai leh Cheese:

Cucumber leh bell pepper ang chi thlai te chu slice te te teah then la, tomato slice tlem te te dah la, cheese chi khat (i index finger ang vel, ounce 1 vel) nen rawng bawl rawh. Cheese hian protein leh calcium a pe a, thlai hian fiber leh vitamin a pe bawk. Naupang upa zawkte pawhin thlai raw, carrot leh celery te pawh an ei thei bawk. Hengte hi bawnghnute nena ei pawh nuam an ti hle.

• Whole-wheat toast leh egg tui tak:

Hei hi snack rang tak leh awlsam tak a ni. Whole-wheat toast (or just plain) slice khat toast la, egg pakhat chu boil rawh. Chu chu a ni ta! Chhang hian fiber a pe a, egg hian protein a pe bawk. I fain a duh chuan egg chu a te tein i tan a, chhang chungah i dah thei bawk. A nih loh leh egg salad siamin chhang nen i rawn pe thei bawk.

Ngaihtuahna tlem: Naupangte hnena chaw kan pek dawnin mawi taka present a pawimawh hle bawk. Thlai leh thei rawng hrang hrang i hman hian, leh chaw chu a pianzia hrang hranga (e.g., arsi emaw thinlung emaw ang chi) i cut hian, an ei duhna chu a pung lehzual a ni. Heng snacks te hi i fa nen in siam dun thei ang. Tichuan an thil siamte ei chu nuam an ti mai ni lovin, ei leh in chungchangah pawh hriatna tha tak an nei ang.

Chuti a nih chuan, kan hriat reng tur pawimawh berte chu engte nge ni? (In lama hruai tur thuchah)

I fate snack i pek chu an riltam tihreh nan chauh a ni tur a ni lo. An hriselna leh thanlenna atana an mamawh chaw tha a pe tur a ni. Hengte hi kan rilrua kan vawn tlat chuan a awlsam hle ang.

• A awlsam zawngin, i ui chaw pek dan tha ber chu fiber tamna ei tur leh protein tamna ei tur inkawp hi a ni. Hei hi rangkachak dan chu a ni.
• Thlai, thlai leh buh chi hrang hrang hi fiber tamna ei tur entirnan tha tak a ni. Hengte hi i fate ei leh inah telh fo ang che.
• Thil chi hrang hrang, artui, bawnghnute atanga siam, nut, peanut butter (allergy i neih loh chuan), sa, leh sangha te hian protein a pe a ni.
• Dawr atanga i lei, sugar, thau, artificial flavor, leh coloring tamna ei tur tihtlem hi i fa hriselna atan a tha hle. Chu ai chuan heng ang chi in lama siam chaw awlsam leh hrisel tak tak pe rawh.
• Hetiang snack hrisel tak tak i fate nen in buatsaih dun hian ei tur chungchangah rilru tha tak an neih theih nan leh a thlum thar an enchhin theih nan a pui thin.

Chuvangin, vawiin atang hian heng hmanraw awlsam tak tak hmang hian i fate tan chaw hrisel siam tum ang che. I fa hrisel leh hlim taka hmuh ai chuan lawmna lian zawk a awm lo, a dik em? Hemi chungchanga zawhna dang i neih chuan i chhungkaw doctor emaw, nutritionist emaw i zawt thei ang.

` Naupang tana chaw, chawhmeh hrisel, ei leh in, fiber, protein, naupang chaw, chaw tha