A hmasa berin nang leh i chhungte chungah lawmthu kan sawi e! He hun duhawm tak karah hian i pum chhunga i tê tê hian a mamawh ei leh in zawng zawng a mamawh vek a ni. Chuvangin, he hun chhung hian "Eng nge ka ei ang? Eng nge ka pumpelh ang?" Lungngai suh, thil pangngai a ni. Vawiin hian nang leh i naute hriselna atana ei leh in hlawk ber chungchang kan sawi mai ang.
Engtin nge i chaw ei tur i buatsaih ang?
Naupai lai hian i taksa hian a hma aia tlemin calorie a mamawh a. A awlsam zawngin ni khatah calorie 300 vel extra a ni. Twins i neih chuan he zat hi calorie 600 vel a ni thei. Mahse heng calorie te hi ei tur hrui, chu chu in tur thlum leh thlum atanga lo chhuak a nih loh a pawimawh. Ei leh in tha tak, inthlau tak ei a pawimawh .
Thla hmasa lamah chuan luak leh luak (zing natna) vangin ei a harsa deuh thei. Mahse a theih ang anga balanced diet neih tum ang che. Tin, nau neih hmaa vitamin i doctor-in a pek te pawh ei a pawimawh hle bawk.
I ei hian i naute hmasawnna chu direct-in a nghawng tih hre reng la, chuvângin chaw ei apiang chu ngaihtuah rawh .
Essential nutrients leh ei tur i hmuh theihna tur
Nang leh i naute mamawh tur nutrient zawng zawng i hmuh theih nan i ei leh in ah hian ei tur chi hrang hrang telh a pawimawh. Heng nutrient pawimawh tak takte hi eng nge an nih leh eng ei tur atanga i hmuh theih tih hi han thlir ila.
| Nutrient section a ni | Engvangin nge a pawimawh? | Chaw ei tur awm thei |
|---|---|---|
| Folic Acid hmanga siam a ni | Naute thluak leh ruhro (spinal cord)-a neural tube chhiatna awm lo turin a pawimawh hle. | Thlai dum dum, spinach, kale, bean, chickpeas, orange, leh lentils te pawh a awm. |
| Thir | Thisen siam chhuak tur chuan nu leh naute taksa pum puiah oxygen a phur a, thisen tlakchhamna (anemia) a veng bawk. | Bawngsa, vawk sa, sangha, artui chi, spinach, soy, lentils, raisins. |
| Calcium a ni | Naute ruh leh ha te a tichak a. Nu ruh hriselna atan pawh a pawimawh hle. | Duhthusam, yogurt (skimmed milk), cheese, sangha te tak te, a hnah nei (salmon), thlai dum hring (broccoli), soy milk. |
| Protein a awm a | Naute taksa peng hrang hrang, taksa ruh leh thluak hmasawnna atana pawimawh tak a ni. | Sa, sangha, artui, bawnghnute atanga siam, bean, peas, lentils, soy. |
| Vitamin C a ni | Taksain iron a lakluh awlsam phah. Immunity a tichak. | Orange, grapefruit, limes, strawberry, papaya, tomato, bell pepper te a awm bawk. |
| Fiber a ni | Naupai laiin a awm fo thin constipation ven nan. | Buckwheat, oats, brown rice, whole grain chhang, thlai, thei, bean. |
Iron leh calcium chungchang tlem tal...
Iron hi a hip that theih nan vitamin C awmna ei tur nen ei a tha ber a, entirnan, lentil broth leh lime tlem te nen dish ei tur a ni. Tin, taksain calcium a lakluh that theih nan vitamin D a mamawh bawk. He thil mamawh hi zingkar ni chhuahnaah leh vitamin D (egg, fish) awmna ei tur ei hian a phuhruk theih a ni.
Naupai laia ei loh tur
Naupai laia ei tur thenkhatNang leh i naute tan a pawi thei hle. Hengte hi fimkhur a pawimawh hle.
| Eng nge pumpelh tur | Chhan |
|---|---|
| Zu | Naute hi a than chak lohna, rilru lama harsatna leh piansualna a awm theihna a sang hle. Titawp vek rawh. |
| Sa raw emaw undercooked emaw, sangha leh artui te | Bacteria infection hlauhawm tak tak Salmonella leh Listeria te hi a awm thei a ni. |
| Pasteurized loh hnute leh cheese te | Cheese nem tak, feta leh Brie te hian Listeria natna kai theihna a keng tel a ni. Label check la, "pasteurized" tih chauh hmang rawh. |
| Nga lian tak tak, mercury tamna | Nga lian tak tak shark, tilefish, leh king mackerel te hian mercury an nei sang hle. Hei hian naute nervous system a tichhe thei a ni. Nga te zawk tilapia leh halibut te hi ei a him. |
| Caffeine ei tam lutuk | Coffee, tea, chocolate leh soft drink thenkhatah hian caffeine a awm a. Ni khatah coffee i in tur chu cup khat emaw, cup hnih emaw chauh ei khap rawh. I doctor hnenah thurawn zawt rawh. |
Naupai laiin harsatna tlanglawn tak takte tan eng nge i tih thin?
Hetih hun chhung hian harsatna tenau te i tawk hi thil pangngai tak a ni. A chinfel dan tur thenkhat chu hetiang hi a ni.
Zing Natna
- Zingkar mut atanga i tho hmain crackers emaw chhangphut hring slice emaw ang chi thil ei thin ang che.
- Vawi khata chaw lian tak ei ai chuanNilengin chaw te te ei thin ang che.
- Chaw thau leh rimtui tak tak lakah inthiarfihlim rawh . Ginger tea in hian mi thenkhat a pui bawk.
Ek khal
- Ni khatah tui glass 8-10 tal in thin tur a ni.
- Fiber tamna ei tur (thei, thlai, whole grains) ei tam zawk rawh.
- Guava leh guava ang thei rah te hi a hlawkthlak hle.
Lungchhung natna
- Vawi khatah ei tam suh, chaw te te engemaw zat ei rawh .
- Mi thenkhat chuan chaw ei hmaa bawnghnute glass khat in hian hahdamna an hmu thin.
- Chaw rimtui, hriak nei leh citrus fruit in tur (orange juice) te kha tihtlem la.
'Pregnancy Cravings' chungchang pawh i zir ve ang u.
Naupai laiin ei leh in duhna neih hi thil pangngai a ni . ‘Food cravings’ kan ti bawk. Thil tha ei duhna i neih chuan ei pawh a pawi lo. Mahse, ei tur thlum leh thau tak tak ei duhna chu thunun tum ang che.
A pawimawh hle: A châng chuan ei tûr ni lo thil, bawlhhlawh, vut, chalk stick, leh ice cube te duhna i nei thei. Hetiang dinhmun hi Pica an ti a . Hei hi taksaa iron tlakchhamna ang chi thil vang a ni thei. Heng thilte hi eng vang pawhin ei suh. Nang leh i naute tan pawh an hlauhawm hle. Hetiang duhna hi i neih chuan i doctor hnenah hrilh ngei ang che.
Naupai laiin taksa rihna tihtlem nan diet tum suh. Nang leh i naute tan pawh hrisel taka awm theihna tura i mamawh nutrition neih a pawimawh.
Take-Home Thuchah a ni
- I ei leh in chu rawng hrang hrang leh chi hrang hrangah siam rawh . Nitin thil inang ei ai chuan i chaw eiah thlai chi hrang hrang, thei chi hrang hrang leh buh chi hrang hrang dah la.
- Ni khat pawh nau neih hmaa vitamin , a bik takin folic acid pill, i doctor-in a pek chu skip suh.
- Chaw hrisel lo zu, sa leh sangha raw, leh unpasteurized dairy products te chu pumpelh vek tur a ni.
- Nilengin tui tam tak in thin ang che. I hriselna atan leh i naute hriselna atan a pawimawh hle.
- Vitamin dang i ei belh emaw, ei leh in lama harsatna i neih emaw chu i doctor nen sawi hmasa phawt ang che.
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