Nu ni turin i inpeih tawh em? I naute chu i hnute i pe em? Tichuan heng nutrient pawimawh tak takte hi chiang takin i zir ang u!

Hei hi nangmah, nu ni tur tan leh nangmah, i naute hnute pe mek tan chuan hun bik tak a ni. So, during this precious time , i ei tur ei tur chu nangmah leh i naute hriselna atan a bik taka enkawl a pawimawh hle. Hemi hun chhung hian ni khata i ei tlangpui aia calorie 300 atanga 500 vel i mamawh a ni. Hei hi naute thanlenna tur leh i chakna tur a ni. Hemi hun chhung hian nang leh i naute hian eng nutrient nge i mamawh tih i lo en ang u.

Naupai lai leh naupai lai hian eng nutrient pawimawh tak tak nge i mamawh?

Nang leh i naute hriselna atana puitu tur nutrient thenkhat chu hetiang hi a ni. Chungte chu thei thar, thlai thar, buh chi, nut, legumes, bawnghnute siam, leh sa thau loah te hmuh tur a awm fo. I doctor pawhin nau neih hmaa multivitamin iron nena ei tur a rawt thei bawk.

Calcium - I ruh leh ha te chu steel angin tichak rawh!

Calcium hi nang leh i naute ruh leh ha siamtu cement ang a ni. Ngaihtuah teh, lungphum nghet nei lo chuan in i sa thei lo, chutiang chu a ni. Chu mai ni lovin, calcium hian kan thisen kal dan te, kan taksa ruh te, leh kan nervous system te pawh a thawk tha vek a ni. Nu naupai leh nau hnute pe mek chuan ni khatah calcium milligram 1,000 vel a mamawh a ni. Chûngte chu khawiah nge i hmuh theih ang?

• Thau tlem nei bawnghnute ( yogurt , cheese, skim milk) .
• Calcium -fortified orange tui leh bawnghnute-alternative soy milk leh almond milk ang chi te
• Cereal thenkhat
• Thlai dum dum, kale, spinach (spinach nena ei a nih chuan) .

Carbohydrates - Ni khat chhunga hnathawh leh naute thanlenna atana chakna!

Carbohydrates hi kan taksa tana chakna petu ber a ni. He chakna hi naute thanlenna atan te, nitin hnathawhna atan te, naute hnute hnute pekna atan te a pawimawh hle. Mahse, carbohydrate zawng zawng hi a tha vek lo.

Carbohydrates hi whole grains atanga lak a tha ber , chu chu brown rice with bran, buckwheat, barley, bran bread, bakah thei leh thlai te pawh a ni.

He chaw hi pum tan pawh a tha a, a chhan chu fiber a tam vang a ni. Chhang var, buhfai var, leh ei leh in tur, sugar tam tak dahna te chu a theih ang anga tihtlem hi a finthlak hle.

Fiber - Pum natna leh chaw ei kham lohna damdawi tha ber!

Naupai lai hian nu tam tak tan chuan constipation hi harsatna tibuaitu tak a ni. Pum leh hahdam lohna a thlen thei. Hei hi natural solution tha ber chu fiber awmna ei tur ei hi a ni. Eng ei tur nge fiber tamna?

• Whole grains - chu chu whole grains, bran chhang, brown rice, oats tihna a ni.
• Thlai thar (banana, mango, papaya, orange) leh thlai (carrot, bean, spinach, cabbage) te.
• Legumes te chu lentils, chickpeas, green beans, leh peas te an ni.

Chûngte chu ei tûra dah a nih chuan ril chu a thawk ṭha zâwk a, chaw ei khamna pawh nasa takin a tihziaawm thei a ni. Tin, fiber hnathawh that nan tui tam tak in tur a ni.

Folic Acid - Naute thluak leh ruhro hmasawnna atana pawimawh tak!

Folic acid hi vitamin pawimawh tak a ni a, naupai i tum tirh atang khan i ei tan tur a ni. Hei hi a chhan chu naute thluak leh ruhro (neural tube) te tha taka a lo thanlen theih nan a pui a ni. I ei tlem chuan i naute hian neural tube defect ang chi piansualna lian tak tak a nei thei a ni. Chuvangin, naupai hma leh naupai thla hmasa berah ni khatah folic acid microgram 400 (0.4 milligram) tal ei hian he hlauhawmna hi nasa takin a tihziaawm thei a ni. Naupai kum hnihna leh pathumnaah chuan he mamawh hi microgram 600 (0.6 milligrams) velin a pung a, nau hnute petu nu pakhatin microgram 500 (0.5 milligrams) vel a mamawh a ni. Hengte hi chhang leh cereal-ah folic acid dah telnaah a awm a. Tin, thlai hring (spinach, kale, leh collard greens ang chi), citrus thei (orange, tangerine), avocado, lentils, leh bean-ah te hian a pianphungah he vitamin folate an tih hi a awm a ni.

Healthy Fats - I naute hian a thanlen theih nan thau a mamawh a, mahse a chi tha zawk!

Mi thenkhat chuan thau hi hlau mah se, thau hi ei leh in hrisel atana thil pawimawh tak a ni. Naute thanlenna atan thau hi a tul a, a bik takin naupai lai, a bik takin thluak thanna atan a tul a ni. Mahse, thau hrisel, chu chu thau hrisel i thlang tur a ni . Saturated fats hrisel lo (sa thau tamna, butter, coconut oil) leh trans fats (margarine, baked goods, leh fast food-a awm) te chu a theih ang anga tihtlem tur a ni. Thau hrisel tak tak hi hetiang hian hmuh theih a ni:

• Vegetable oils olive oil , canola oil, leh sunflower oil te.
• Nuts leh nut butters, nut atanga siam, cashew, peanut, almond, leh pumpkin chi te.
• Avocado a ni.
• Nga hriak nei, salmon, mackerel, leh sardines te (hengte hian omega-3 fatty acids an nei bawk).

Iodine - Naute thluak thanlenna leh thyroid hnathawhna atan!

Iodine hi mineral pawimawh tak a ni a, kan taksaa thyroid gland hian hormone a siam chhuak thei a ni. Heng hormone te hi naute thanna atan a pawimawh em em a, a bik takin thluak tan a pawimawh hle. Naute hian naupai laiin iodine a dawng tawk lo a nih chuan thyroid gland-ah harsatna a thlen thei a, thanlenna a tikhawtlai thei a, zirna lama harsatna a thlen thei bawk. Chuvangin nu naupai leh nau hnute pe mekte tan chaw siam dawnin chi (iodized salt) hman a pawimawh a, iodine tamna ei tur, tuifinriat thil (sangha, sangha, hnim), leh bawnghnute atanga siam thil te ei a pawimawh hle . Tin, nau neih hmaa vitamin i ei hian iodide microgram 150 (hei hi taksain awlsam taka a lakluh theih iodine chi khat a ni) a pai em tih enfiah bawk ang che. A tawk lo a nih chuan doctor nen inbia a, additional ei a ngai em tih zawh a tha.

Iron - Iron tlakchhamna vanga thisen tlakchhamna a veng a, Beat Fatigue!

Thisen sen (red blood cells)-a hemoglobin siam nan Iron hi a pawimawh hle. Naupai lai hian nausen hian nausen (placenta) thanlenna leh thanlenna atan thisen a mamawh tam zawk a, chuvangin iron mamawhna pawh a sang hle. During pregnancy , doctor-in iron tamna ei leh iron supplement ei hian iron-deficiency anemia i veng thei a ni. Iron i tlem chuan i chau reng thei a, thawk harsa i ti thei a, luak chhuak i nei thei bawk . Iron tamna ei tur: 1.1.

• Sa sen hring, vawk, leh sangha tha lo.
• Sangha.
• Thir hmanga siam cereal te.
• Legumes te chu lentils, chickpeas, leh green beans te an ni.
• Thlai dum dum, spinach, kale, leh collard greens te pawh a awm.
• Iron tamna ei tur chu vitamin C (lemon, orange, tomato) tamna ei tur nen kan ei chuan iron absorption a tipung a ni.

Protein - naute taksa siamtu ang mai!

Protein hi naute taksa dintu ber a ni a, taksa ruh, ruh, vun leh chhungril peng hrang hrang te pawh a huam tel a ni. A bikin naupai thla thum hnihna leh thumnaah hian naute hi a thang chak hle a, chuvangin protein mamawhna pawh a sang hle. Nu naupai hian hmeichhe pangngai aiin protein mamawh tam zawk mah se, protein shake leh protein powder ang chi artificial source atanga lak a tha lo. A tha ber chu natural foods atanga protein lak hi a ni. Protein awmna tha tak tak:

• Sa thau lo, vawk, sangha.
• Eggs a ni.
• Bawnghnute, yogurt, cheese te pawh a awm.
• Lentils, chickpeas, bean, soybean te pawh a awm bawk.
• Cashew, peanut, leh almond ang chi nut te, chuta tang chuan nut butter siam te pawh a awm bawk.
• Tofu a ni.

Vitamin A - i naute thinlung, mit leh taksa hriselna atan!

Vitamin A hi vitamin pawimawh tak a ni a, i naute thinlung, mit leh immune system tihhmasawn nan a pui a ni. Ram changkang zawkah chuan Vitamin A tlakchhamna hi a tlem hle. Mahse , vitamin A ei tam lutuk hian i naute tan a tichhe thei a, nau piangsualna a thlen thei bawk. Chuvangin, nau neih hmaa vitamin A microgram 1,500 (5,000 IU) aia tam lo ei a tha ber a, chubakah doctor-in a bik taka a rawt loh chuan vitamin A supplement ei loh tur a ni. Vitamin A awmna ei tur him:

• Bawnghnute leh bawnghnute atanga siam ei tur.
• Orange leh yellow thei leh thlai dang (e.g. papaya, cantaloupe, carrot, sweet potato, pumpkin) te.
• Thlai dum dum (spinach, kale) te.

Vitamin B12 - naute thisen siamna leh thluak hnathawhna atan!

Vitamin B12 hi naute thisen sen (red blood cells) siamna atan te, thluak thanlenna atan te, thluak hnathawh dan tur dik tak atan te a pawimawh hle a ni. Ran chawah a awm tam ber. Chu chu sa, sangha, vawk, bawnghnute, leh artui ang chi thilah te a ni. Vitamin B12 dah tel fortified cereal a awm bawk a, non-dairy milk alternative soy milk ang chiah pawh a awm bawk.

Vegetarian emaw vegan emaw i nih chuan naupai lai leh naupai laiin vitamin B12 supplement i ei tur leh ei loh tur chungchangah doctor nen inbiakna neihpui ngei tur a ni, a tlakchhamna hian nang leh i naute tan harsatna a thlen thei a ni.

Vitamin D - Taksain calcium a lakluh theih nan a pui a, ruh a tichak bawk!

Vitamin D hi vitamin pawimawh dang a ni a, kan taksain calcium a hip lut thei a, chu chuan kan ruh leh ha a tichak reng a ni. Kan vun hi ni ênga kan awm hian kan taksaah Vitamin D a lo piang chhuak thin. Amaherawhchu, zing leh tlaiah ni êng kan hmu tlem thei reng reng lo va, a chang chuan a tawk lo thei bawk. Chuvang chuan ei leh in atang pawhin kan hmuh a ngai a ni. Vitamin D awmna ei tur:

• Fortified low-fat emaw fat-free milk-ah vitamin D dah tel a ni.
• Orange tui chu vitamin D dah tel a ni.
• Egg yolk a ni.
• Nga hriak nei, salmon leh tuna ang chi.

Mithiamte chuan nu naupai leh nau hnute pe mekte chu ni khatah International Unit (IU) 600 tal vitamin D ei turin an rawt a ni. Vitamin D i ei tlem em tih i hriat chian loh chuan i doctor nen inbia ang che.

I hriat reng tur thil pawimawh thenkhat!

Heng nutrient tinte hi i hriselna atan te, i nausen piang lai hriselna atan te, i nausen hnute pe lai hriselna atan te a pawimawh hle a ni.

A awlsam zawngin sawi ila, ei leh in inthlau tak, chaw tha tak ei hi a pawimawh ber a ni. Chu chu i ei leh inah thlai chi hrang hrang, thei chi hrang hrang, buh chi hrang hrang, nut, legumes, sa, sangha, leh bawnghnute atanga siam thil chi hrang hrang dah tel tihna a ni. Chaw inang chiah ei nawn leh mai suh, ei tur chi hrang hrang vawng reng ang che.

• Damdawi lam thurawn pek ngei ngei tur a ni:I doctor emaw chhungkaw health worker emaw thupek chu uluk takin zawm la, a bik takin supplement chungchangah. I dinhmun atana tha ber chu an hre chiang hle. Doctor rawn hmasa lovin vitamin thar ei tan ngai suh.
• Tui in tam: Ni khatah tui glass 8-10 tal in theihnghilh suh. Hei pawh hi a pawimawh hle. A bik takin nu hnute pe mek tan chuan tui a tam reng a pawimawh hle.
• Ringhlel i neih chuan hetiang hian zawt rawh: Chaw emaw, ei leh in emaw chungchangah rinhlelhna tlemte pawh i neih chuan, "Hei hi ei hi a pawi em?" "Hei hian naute a tichhe dawn em ni?", i doctor zawh chu hlau leh hreh ngai suh.

He zinkawngah hian nangmah chauh i awm lo. I hriselna leh i naute hriselna hi a pawimawh ber a ni. Chuvangin ei tha la, in tha la, hlim takin awm la, hrisel takin awm rawh! duhsakna sang ber kan hlan e!

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` Naupai laia ei leh in, nau hnute pek, eitur pawimawh, vitamin, mineral, naupai hrisel, naute thanlenna