Naute beisei hi nunah hun bik leh mawi tak a ni a, a ni lawm ni? Hetih lai hian, i taksa chhungah nunna tlemte a lo insiam lai hian, i tan leh chu naute tan ei tur tha ber pek chu i ngaih pawimawh ber a ni. "Tunah hian mi pahnih chaw ei ka ngai em?", "Eng nge ka ei ang?", "Eng nge ka ei ang?", etc. I rilruah zawhna tam tak i nei ngei ang. Ngaihtuah buai suh, thil pangngai tak a ni. Vawiin hian he zinkawng zawh tura pui turin naupai laiin i ei leh in chungchang awlsam tak leh dik takin kan sawi dawn a ni.
Naute hrisel tak tan i ei tur ruahman dan tur hetiang hi a ni
I naupai hma aiin ni khatah calorie 300 vel i mamawh belh (leh twins i phur a nih chuan 600 vel i mamawh belh bawk). Mahse hei hian i duh duh i ei mai thei tihna erawh a ni lo. I chaw ei apiangah nutrition tam ber hmuh i duh a, nangmah leh i naute tan pawh.
Thla hmasa lama i riltam leh zing natna nen chuan a hun taka ei chu a harsa thei hle. Mahse, a theih ang anga ei leh in inthlau tak ei tum ang che. Tin, nau neih hmaa vitamin doctor-in a pek te pawh ei a pawimawh hle bawk.
Awle, he hun chhung hian i ei leh inah eng nutrient pawimawh nge i dah belh tur tih te, eng ei tur nge a awm tih te i en ang u.
| Essential nutrient a ni | Engvangin nge a pawimawh? | Heng ei tur atang hian la rawh |
|---|---|---|
| Folic Acid hmanga siam a ni | Naute thluak leh ruhro (spinal cord)-a neural tube chhiatna awm lo turin a pawimawh hle. Entirnan Spina Bifida tih hi a ni . | Thlai dum dum, spinach leh kale, lentils, chickpeas, bean, orange, leh doctor-in vitamin a pek te. |
| Thir | Hemi chhung hian i thisen volume a sang chho zel a. Hei hian naute mamawh oxygen a pe thei a ni. Iron tlakchhamna hian hahna leh thisen tlakchhamna a thlen thei a ni. | Bawngsa, vawk sa, sangha, artui, soy, spinach, lentils, raisins, dates. Iron hi a hip tha zawk nan vitamin C (lemon, orange) awmna thil nen ei ila a tha zawk. |
| Calcium a ni | Naute tan ha leh ruh chak tak siam a pawimawh. I ruh nghet taka vawn reng a pawimawh bawk. Chutiang a nih loh chuan i ruh atang hian calcium lakchhuah a ni ang a, nakin lawkah osteoporosis i nei thei bawk. | Duhthusam, yogurt, cheese, sangha te tak te, a hnah (sparrows), clams, sesame chi, leh crab te. |
| Protein a awm a | Naute taksa peng zawng zawng, taksa ruh leh taksa peng zawng zawngte thanlenna atan a pawimawh hle. | Egg, sa, sangha, bawnghnute atanga siam, lentils, chickpeas, green beans, soy. |
| DHA (Omega-3) a ni. | Naute thluak leh mit thang chakna atan a pawimawh hle. | Nga hriak nei salmon, tuna, leh mackerel (kar khatah vawi hnih vel), leh artui chi thenkhat. |
| Fiber a ni | Naupai laiin a awm fo thin constipation a veng thei. | Brown rice, buckwheat, oats, whole grain chhang, thlai, thei (a bik takin banana, papaya) te. |
Tin, tui tlem in hi a pawimawh hle tih hre reng ang che . Ni khatah tui glass 8-10 tal in tum ang che.
Heng eitur te hi rei lo te chhung chu i hlat ang u, kan ti ang em?
Nang leh i naute tan thil tha tak tak a awm laiin, he hun chhung hian i pumpelh ngei ngei tur thil a awm bawk. Chung zinga ṭhenkhat chu i naute tan a pawi thei hle.
- Zu: Hei hi no-no a ni. Zu hian naute thanlenna nasa takin a tichhe thei a, nau piang hma , leh nau piangsualna a thlen thei bawk.
- Caffeine hi tihtlem la:Coffee, tea, chocolate leh soft drink thenkhatah hian caffeine a awm a. Ni khatah coffee in tur hi cup khat atanga cup hnih vel chauh ei khap a tha ber. Zu in tam lutuk hian nau piang rihna hniam theihna a tipung thei a ni.
- Mercury tamna sangha: Tuipuia sangha lian tak tak, shark, tilefish, leh tilefish te hian mercury an nei tam hle. Hengte hian i naute nervous system a tichhe thei a ni. Chu ai chuan sangha, salmon, mackerel, leh shrimp te ei zawk rawh.
- Unpasteurized milk leh cheese: Cheese nem thenkhat (feta leh brie ang chi) leh unpasteurized milk hmanga siam thil te chu ei loh tur a ni . Hengte hian bacteria Listeria , i naute tan a tichhe thei a ni. Label en la, "pasteurized" tih ziak chauh hmang rawh.
- Sa raw emaw, a tui lo emaw, sangha, leh egg: Raw sushi, undercooked meat (medium-rare steak), leh raw egg (sauce thenkhatah pawh a awm thei) te hi ei loh tur. Hengte hian bacteria tha lo tak tak a pai thei a ni.
Chaw ei chak lohna leh luak chhuak ang chi harsatna i neih hian eng nge i tih thin?
Naupai hi hun nuam tak a ni ngai lo. Chaw ei pawh duh lo ang maia i inhriat chang a awm thei.
- Zing natna atan : Zingkar mut atanga i thawh hmain thil hring, cream cracker biscuit pakhat emaw pahnih emaw ei thin ang che. Chaw lian ei ai chuan nilengin chaw tenau engemaw zat ei thin ang che. Ginger tea in hian mi thenkhat a pui bawk. Chaw hriak, spicy leh fried ei loh tur.
- Constipation: Fiber tamna ei tur (thei, thlai, bran rice) ei tam zawk tur a ni. Tui tam tak in thin ang che. Hei hian nasa takin a thunun thei a ni. A harsat chuan doctor nen inbia ang che.
- Thinlung natna: Chaw tam tak ei ai chuan ei tur tlem ei thin ang che. Chaw rimtui leh hriak rimtui te tihtlem. Mi thenkhat chuan chaw ei hma lawka bawnghnute glass khat in hian hahdamna an hmu thin.
Naupai laiin taksa rihna tihtlem nan diet ngai suh. Nang leh i naute hriselna atana an mamawh nutrients te chu a hloh thei a ni. I taksa rihna tihpun chungchangah ngaihtuahna i neih chuan, i biak tur tha ber chu i doctor a ni .
Naupai duhna leh Pica
Naupai lai hian duhthusam (cravings) neih hi thil pangngai a ni. Mango, pickles, ice cream ang chi thil duh hi a pawi lo. Mahse ei leh in hrisel kawngah a dal a nih chuan tlem tal i thunun a ngai a ni.
Mahse, a chang chuan thil ei theih loh, entirnan , lei, lei, chalk stick, vut, ice cube.Hetiang thil ei duhna lutuk i nei mai thei. He dinhmun hi Pica kan ti a . Hei hi iron tlakchhamna ang chi ei leh in lama tlakchhamna chhinchhiahna a ni fo thin. Hetiang thil mak tak tak duhna i neih chuan ei suh. Nang leh i naute tan pawh an hlauhawm hle. Hemi chungchang hi i doctor hnenah hrilh nghal rawh. Thil rimchhia i ei palh a nih chuan Colombo National Hospital-a National Poison Information Center-ah pawh thurawn dil theih a ni.
Take-Home Thuchah a ni
- I ei leh in chu rawng hrang hrang leh chi hrang hrangah siam rawh. Thlai, thei, buhfai, protein leh bawnghnute atanga siam thilte chu a inthlau takin ei rawh.
- Doctor-in a pek vitamin (a bik takin folic acid leh iron awmna) ei hi skip ngai suh.
- Zu, meizuk leh ei tur hrisel lo ei loh vek tur a ni.
- Tui tlem in rawh. Nitin hydrated takin awm rawh.
- I ei leh in, i rihna, hriselna lama harsatna dang i neih chuan i doctor nen zalen takin sawi rawh. Hlauthawng leh mualpho suh.
💬 Comments (0)
Comment a la awm lo. Hetah hian i comment hi a vawikhatna atan add rawh.
I comment kha add rawh