Damdawi dawr i kal hian, emaw, doctor i biak emaw, ei leh in chungchanga thuziak i chhiar emaw hian, "Vitamins" leh "Supplements" tih thumal hi pakhat hnu pakhatin i hre tawh ngei ang, a dik em? A chang chuan heng thute hi i hriat hian, "Hei hi eng nge a awmzia?" Antioxidant, RDA,
fat -Soluble, Water-Soluble... Hetiang thumal hi a tam hle. Chuvangin vawiinah hian kan ngaihtuah a, heng thu hriat fo thinte hi la la, an awmzia awlsam tak chu eng nge ni tih sawifiah rawh. Hei hi dictionary te tak te ang mai a ni.
Vitamin leh mineral te hi a bul berah chuan eng nge ni?
Thumal pahnih kan hriat fo atang hian tan ila.
- Vitamins: A awlsam zawngin sawi ila, hengte hi thlai leh rannunga awm, kan taksa thanlenna, chakna leh nerve hnathawhna atana pawimawh tak tak, pianphung atanga lo chhuak nutrients an ni. Kan hriselna vawng nung turin vitamin chi hnih a awm a. Fat-soluble leh water-soluble vitamin an ni. An chungchang hi tlem kan sawi leh ang.
- Minerals : Chungte chu lei emaw tui emawa awm, thlai leh rannungte’n an ei khawm (nutrient) a ni. Heng minerals te hi kan ha leh ruh siamtu ber an ni. Cell siamnaah an pui bawk a, nerve impulse te pawh a thawk tha thei bawk. Calcium leh magnesium te hi entirnan tha tak an ni.
- Micronutrients: Hei hi vitamin leh mineral pahnih hming tlangpui a ni. Kan taksain a mamawh tlem em avangin "micro" an ti a. An lian lo hle nachungin, kan taksain a mamawh "macronutrients" tam tak, thau , protein, leh carbohydrates te hnathawh dan tur dik tak atan an pawimawh hle.
"Fat-Soluble" leh "Water-Soluble" vitamin te hi eng nge an danglamna?
Hei hi a pawimawh hle a, a chhan chu vitamin ei dan leh a nghawng theih dan tur chu a chi hrang hrang a zirin a innghat a ni. An pahnih inthlauhna hi chiang takin i hmu ang u.
| Mihring ziarang | Thau-a inthiar theih Vitamins | Tuiah a inthiar theih Vitamins |
|---|
| Type hrang hrang | Vitamin A, D, E, leh K te hi a ni | Vitamin C leh B vitamin (e.g. folic acid, B6, B12) te hi a tha hle. |
| Taksa chhunga dahkhawmna | Awle. Liver leh fatty tissue-ah dahkhawm a ni a, a tul hunah hman a ni. | No. Taksain a mamawh zat a la a, a bak chu zun-ah a paih chhuak thin. |
| Poisoning (Toxicity) a awm theihna . | A rawt aia tam i ei chuan taksaah a pungkhawm thei a, toxic a lo ni thei bawk. Hei hian natna khirh tak tak, luak chhuak, luak chhuak, leh thin chhiatna a thlen thei a ni. | Poisoning hlauhawmna a tlem hle a, a chhan chu a tam lutuk chu taksa atanga paih chhuah a nih vang a ni. |
| Deficiency risk a awm thei | Taksaah a dahkhawm avangin tlakchhamna a awm theih nan hun a duh a ni. | Taksaah a dahkhawm loh avangin nitin ei leh in hmanga hmuh loh chuan tlakchhamna a awm thuai thei a ni. |
A pawimawh ber chu Doctor rawn hmasa lovin vitamin engmah, a bik takin thau-a inthiar theih vitamin te hi a tam taka ei ngai loh tur a ni. Poisoning i rinhlelh chuan doctor rawn nghal tur a ni. Emergency a nih chuan Colombo National Hospital-a National Poisons Information Center- ah pawh i call thei bawk.
Kan Taksa Vengtu: Antioxidants leh Free Radicals chungchang zir rawh
Heng thu pahnih hi tunah chuan hmun tinah hriat a ni tawh. Hemi hnuaia thawnthu awlsam tak chu hetiang hi a ni.
- Free Radicals: Hengte hi kan taksa chhunga thil chi hrang hrang, nalh lo tak tak, nghet lo tak tak angin ngaihtuah rawh. Electron an tlakchham avangin molecule dang atanga electron ‘ruk’ an tum a, chu chu stable turin an bei thin. Hei hi oxidation kan ti a ni . He oxidation hian kan cell te a tichhe thei a ni. Thir rust ang mai a ni.
- Antioxidants: Hengte hi thawnthua hero-te an ni. Heng antioxidant te hian an tih chu chu pesky free radicals te chu anmahni electron an pe a, an stabilize a ni. Chu chu cell tichhe thei lo turin an titawp tihna a ni. Vitamin A, C, E leh beta-carotene te a awm bawkAntioxidant chak tak an ni.
- Phytochemicals: Hengte hi thei, thlai leh thlai danga awm compound , hriselna atana tha tak tak an ni. Antioxidant angin an thawk fo thin. Entirnan, tomato-a lycopene leh grape-a resveratrol te hi a ni.
Supplement leh a kaihhnawih thumal
"Supplement ei rawh" kan ti fo thin. Chumi nena inzawm thumalte chu han thlir ila.
- Supplements: A awlsam zawngin sawi ila, nitin ei leh in lama nutrient tlakchhamna tihpun nan pawn lam atanga kan ei thin supplement hi a ni. Chûngte chu vitamin, mineral, herbs , a nih loh leh thil dang a ni thei. A pawimawh ber chu supplement hi balanced diet thlakna tur a ni lo va, supplement chauh a ni.
- Amino Acids : Hengte hi protein siamtute an ni. Kan taksa hian a thawk tha tur chuan amino acid chi hrang hrang 21 a mamawh a. Ṭhenkhat chu taksaa siam a ni. Mahse amino acid pawimawh thenkhat chu ei leh in atanga lak chhuah a ngai a ni.
- Botanicals / Herbs: An pahnih hian thlai atanga siam thil an ni a, hriselna atan supplement atan an hmang thin.
- Fortify: Hei hi ei leh in emaw, a nutritional value tihpun nan vitamin leh minerals te dahkhawmna atana an vuah a ni. Entirnan, bawnghnute packet-ah hian vitamin A leh D te dahin ‘fortified’ a ni.
- Multivitamin : Pill, syrup emaw chi dang emaw hian vitamin pakhat aia tam a awm chuan multivitamin kan ti thin.
Nu Naupai tan Prenatal Vitamins
Hei pawh hi a pawimawh hle.
Prenatal vitamins hi multivitamin chi khat a ni a, nu naupai tan a mamawh micronutrients dik tak pe turin a bik taka siam a ni. Multivitamin pangngai aiin
folic acid, iron leh
calcium an nei tam zawk. Hengte hi doctor-in a rawt ang chiaha ei a pawimawh hle.
Label-a heng thilte hi eng nge a awmzia?
Supplement bottle khat emaw ei tur packet khat emaw i lak hian a chunga thumal pahnih hi hriat a tha hle.
- Nitin Allowance (RDA) pek tur rawtna:Hei hi mi hrisel tam zawkin natna laka invenna atana ni khata an mamawh nutrients zat a ni. Hei hi kum leh mipa leh hmeichhiaah a inang lo. Entirnan, vitamin C RDA hi ni khatah milligram 15 atanga 120 inkar a ni thei.
- Daily Value (%DV): Hei hi ei leh in emaw label-ah hmuh tur a awm. Chu chaw ei khat atanga Recommended Daily Allowance (RDA) i hmuh zat chu a hrilh che a ni. Entirnan, chaw pakhatin calcium %DV 30% a neih chuan nitin i mamawh calcium 30% chu ei khatah i hmu tihna a ni.
- Megadose : Hei hi nitin vitamin leh mineral mamawh zat 100% aia tam pe thei supplement sawina atana hman a ni. Hetah pawh hian doctor thurawn tel lova hetiang dose sang tak ei hi a hlauhawm hle thei a ni.
Take-Home Thuchah a ni
- Vitamins leh minerals te hi kan hriselna atan a pawimawh hle. Mahse a pawimawh ber chu balance hi a ni . A tam lutuk leh tlem lutuk pawh hi a tha lo.
- Fat-soluble vitamins (A, D, E, K) hi taksaah dahkhawm a ni a, a tam lutuk chuan toxic a ni thei. Tuia inthiar theih vitamin (C, B) hian a hlauhawmna a ti tlem zawk.
- Supplement hi ei leh in tha tak ‘supplement’ a ni a, ‘replacement’ a ni lo.
- A pawimawh ber: Doctor nen inbiakna nei lovin vitamin emaw supplement emaw, a bik takin megadoses emaw ei loh tur.
- Chaw emaw supplement emaw i ei apiang label chhiar la, a chhunga thil awmte chu hrethiam rawh (RDA, %DV).
Vitamins, Supplements, Nutrition, RDA, Antioxidants, Minerals, Sri Lanka te hi a tha ber pawl a ni
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