Kan zavaia zingah hian thufing lar tak a awm a, "I
khawsik , chaw nghei tur a ni a, khawsik i neih chuan ei tha tur a ni," tih hi. Hei hi thawnthu dik tak a ni tak tak em? A nih loh leh thuthang mai mai a ni em? Mi tam zawk chuan chiang takin kan hre lo. Mahse ka hrilh ang che u, ngaihtuahawm tur a awm lo. A chhan chu thudik tak chu
i damloh laia chaw nghei hi thil tha a ni ngai lo. Kan taksa hian natna do turin chakna a mamawh a, chu chakna chu kan eitur tha tak tak atanga lo chhuak a ni. A awlsam zawngin, ei leh in tha, inthlau tak i ei hian kan taksa chhunga thil dang zawng zawng chu a thawk tha tan thin. Nutrient tamna eitur hian kan taksain natna hrik a do mai bakah natna laka invenna a pui bawk. Chuvangin vawiinah hian heng kan
taksa hriselna tichaktu leh natna laka kan inthiarfihlim theihna tura min pui theitu heng super foods te hi han sawi ila.
Immune Superheroes: Antioxidants te hi a awm a
He hming hi i hre tawh ngei ang. Antioxidants hi eitur pawimawh tak tak pawl a ni a, kan taksa hriselna tichaktu a ni. Chungte entirnan beta-carotene,
vitamin C , leh
vitamin E. Chuti a nih chuan engtin nge an hnathawh? Kan taksaah hian cell tichhe thei "bad particles" a awm tih han ngaihtuah teh, chu chu "free radicals" kan ti a ni. Kan taksa chhunga hmelma te tak te ang mai an ni. Heng thiante antioxidant tia koh te hian chu hmelma te chu an neutralize a, an tichhe thei thiltihtheihna chu an ti bo vek a ni. Kan cell venghimtu "bodyguard" ang mai an ni. Chuvangin, kan damloh chuan hrisel taka kan awm theih nan leh kan dam thuai theih nan min pui thin. Heng antioxidants te hi kan taksaa luhtir dan tha ber leh awlsam ber chu
thei leh thlai tam thei ang ber ei hi a ni. Thlai i siam chuan tui tlem thei ang bera chhum tum ang che. Hei hian chaw chhunga nutrient awmte chu a vawng reng thei dawn a ni. Health organization tam zawk chuan ni khatah thei leh thlai chi hrang hrang 5 atanga 9 ei tur an rawt a ni. Chutianga i tih chuan antioxidant tam tak a pe ang che.
Entirnan, papaya hmun li a\anga hmun khat vel chuan nitin i beta-carotene i duh zat zatve a pe a ni. Tin, spinach ang chi hnah hring hring hian beta-carotene, vitamin C, folic acid , leh magnesium te a pe bawk.
| Nutrient a ni | Chaw hmuh chhuah tlanglawn tak tak (Sri Lanka-a hmuh tlanglawn tak takte pawh tel) . |
|---|
| Beta-carotene leh carotenoid dangte a awm bawk | Carrot, sweet potato, pumpkin, mango, papaya, tomato, greens (spinach, kale, gotu kola), broccoli, leh watermelon te a awm a. |
| Vitamin C a ni | Guava, nectarine, orange, lime, kiwi, papaya, strawberry, tomato, broccoli, bell pepper (nga chili), cauliflower te pawh a awm bawk. |
| Vitamin E a awm a | Almond, sunflower chi, peanuts (peanut butter), hazelnuts, sangha thau tak tak, salmon ang chi, cod-liver oil te. |
Immunity lama puitu ṭhian dangte
Antioxidants bakah hian kan taksa hriselna tichaktu nutrient pawimawh dang engemaw zat a awm bawk.
Bioflavonoids chungchang tlem han zir ila.
Hengte hi vitamin C bakah hian thlaiah hian natural substance an ni bawk a, hengte hian antioxidant angin hna an thawk bawk a, immune system hnathawh tichak turin an pui bawk.
- Khawi atanga i hmuh nge?: Citrus thei chi hrang hrang, orange leh limes ang chi pith leh white pith-ah hian a tam hle. Sangha, cherry leh grape-ah te pawh a awm bawk. Broccoli, red leh white onion-a awm Quercetin hian bioflavonoid a pai tam hle bawk.
Glutathione hi eitur pawimawh tak a ni.
Glutathione hi nutrient pawimawh dang a ni a, chu chuan kan immune system chu infection dona atana chakna a pe a ni.
- Khawi atanga hmuh tur nge: He nutrient hi thlai chi hrang hrang broccoli, Brussels sprouts, cabbage, cauliflower, leh spinach te atang hian i hmu thei ang.
Phytochemicals: Thlai thiltihtheihna
Hengte hi thlai zawng zawnga awm chemical compound an ni. A awlsam zawngin, buh chi hrang hrang, thei chi hrang hrang, leh thlai chi hrang hrang i ei chuan heng hriselna tichaktu thilte hi i pianphungah i hmu ang.
- Khawi atanga lo chhuak nge?: Apple, apricot, broccoli, cabbage, carrot, cauliflower, garlic, legumes (lentils, chickpeas), onion, red bell peppers, soybean, sweet potato, leh tomato te ang chi ei tur an tam hle.
Protein pawimawhna hi theihnghilh suh ang che!
Vitamin chungchang kan sawi fo laiin, protein hi kan taksaa tissue siam leh siamthatna atan a pawimawh hle tih hriat reng a pawimawh a, chubakah virus leh bacteria infection dona atan pawh a pawimawh hle.
I damloh chuan i taksa chu indona hmun ang mai a ni. Protein a mamawh a, chu chu chu indona atana sipai (immune cell) mamawh siamna tur leh a chhiatna siamthatna tur "building blocks" a mamawh a ni.
Chuvangin, i ei leh in ah protein source tha tak dah tel bawk ang che. Mahse
lean protein sources thlang ngei ang che . Entirnan, lentils, chickpeas, green beans, soy, lean beef, leh skinless chicken emaw turkey emaw te hi duhthlan tur tha tak a ni.
Kan pi leh pu te damlohna ni atana an siam dan thup te
Kan damloh laia kan pi leh pute min pek thin ei leh in thenkhat hi a takah chuan scientific basis a nei tih i hria em?
- Chicken Soup: Zirchianna pahnihah chuan chicken soup hi khawsik dona atan a tha hle tih hmuhchhuah a ni. Pakhat chu hnar natna a tihziaawm bakah mucus a ti thim a, kan khuh a awlsam phah a ni. Research atanga a lan dan chuan anti-inflammatory property na lo tak a nei a, chu chuan khawsik natna a tiziaawm thei a ni.
- Hot Tea: Hei hi home remedy lar tak a ni bawk. Tea lum in hian mucus a ti thim a, taksaa tui ( hydration ) mamawh zat a vawng reng bawk. Green leh black tea hi antioxidant chak tak tak flavonoids an tih te nen a khat a. Kan rama ginger tea leh coriander kan in thin thil te pawh hi taksa tan a hlawkthlak hle.
Chuvangin, a dawt leha i natna i hriat hunah chaw ei khap ai chuan heng ang ei tur tha tak tak, chakna pe thei tur leh i taksa hriselna tichaktu tur ei la, i taksa chu chawlh hahdamna pe rawh. I natna lan chhuah dan a zual emaw, i ei leh in lama harsatna i neih chuan
doctor hnenah thurawn dil ngei ngei tur a ni. Take-Home Thuchah a ni
- "Fast for a cold, eat for a fever " tih hi thufing a ni. I damloh hian i taksa hian natna hrik do turin chakna leh ei leh in a mamawh a ni.
- Nitin thei leh thlai chi hrang hrang rawng hrang hrang, antioxidant tamna ei thin la, i taksa hriselna tichak turin.
- Taksa tissue siam that nan leh natna hrik dona atan protein hi a pawimawh hle.Protein thau tlem awmna hmun thlang rawh.
- I damloh lai pawhin hydrated reng a pawimawh. Tui, chaw lum, leh tea lum te hi tui tam tak in thin ang che.
- I damdawi lam dinhmun emaw, i ei leh in emaw chungchangah rinhlelhna i neih chuan , i doctor hnen atangin thurawn la fo ang che.
immunity, nutrition, vitamins, natna, flu, khawsik, antioxidants, ei leh in hrisel, ei leh in, nun hrisel
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