A châng chuan chau leh nunna nei loin i inhria em? Chaw ei mah ila, a chang chuan kan taksain a mamawh ei tur mumal a hmu lo thei. Kan taksa hriselna atana kan mamawh nutrient chi hrang hrang a awm a. Chu chu vawiinah kan sawi dawn a ni. Chungte chu vitamin leh mineral , emaw, damdawi lam hawi chuan micronutrients emaw an ni.
Heng micronutrients te hi engte nge ni?
Okay, hei hi awlsam takin i vawng ang. Kan chaw ei apiangah hian nutrient chi hnih lian tak a awm a.
1. Macronutrients: Chungte chu carbohydrates, proteins, leh fats te an ni . In sakna atana thil tul ber ang an ni. Chu chu brick, cement, leh sand tihna a ni. Taksa hian chakna a neih theih nan, a thanlen theih nan leh nitin hna a thawh theih nan nitin hengte hi a mamawh tam hle.
2. Micronutrients: Hengte hi vitamin leh mineral te an ni. Chu in kan sak hnuah chuan thil tenau tak tak, mahse thil pawimawh tak tak, thil tihfelna atana kan mamawh ang mai a ni. Wiring, bulb, faucet, leh screw ang chi thilte hi han ngaihtuah teh. An lian lo hle a, mahse anmahni tel lo chuan homework i ti thei lo a ni lawm ni? Chutiang chu micronutrients hi taksa tan a ni. Kan taksa chhunga thil thleng zawng zawng deuhthaw atan hian a tlem berah an pawimawh hle.
Micronutrients i mamawh zat chu i kum, mipa leh hmeichhia, leh hriselna dinhmun a zirin a inang lo thei . I taksain micronutrient eng pawh a tlakchham rei chuan hriselna lama harsatna hrang hrang a thlen thei a ni. Mahse, kan ei leh in avang hian Sri Lanka ramah hian vitamin tlakchhamna na tak hi a tlem hle.
Micronutrients chi hrang hrangte chu engte nge ni?
Kan ei leh inah hian micronutrient chi li kan telh tur chi li a awm a. Eng nge an nih, taksa tana an tih, eng eitur atanga kan hmuh theih ang tih hi han thlir ila.
| Micronutrient chi hrang hrang a awm | Engtin nge taksa tan a pawimawh? | Chungte chu ei tur tam tak an ni. |
|---|---|---|
| Tuiah a inthiar theih vitamin te (e.g. vitamin C, vitamin B) te hi a tha hle. | Chungte chu taksaah dahkhawm theih a nih loh avangin nitin chaw atanga lak chhuah a ngai a ni. Energy siam chhuahnaah an pui a, cell (a bik takin thisen sen (red blood cells) te an tichak bawk. | Limes, orange, grapefruit, guava, sangha, chili, greens, egg, sangha, sa thau lo. |
| Thau-a inthiar theih vitamin a awm (e.g. vitamin A, D, E, K) te hi a tha hle. | Chungte chu taksa thau leh thin (liver)-ah te dahkhawm theih a ni. Mit hmuhna atan te, immune system atan te, hliam damna atan te an pawimawh hle. | Carrot, sweet potato, pumpkin, thlai dum, soy, almond, bawnghnute. |
| Microminerals te pawh a awm (e.g. calcium, magnesium, sodium, potassium) te hi a tha ber pawl a ni. | Ruh leh ha tihchakna atan te, taksa ruh hnathawhna atan te, thisen sang control nan te a pawimawh hle. | Bawnghnute leh bawnghnute atanga siam, lentils, chickpeas, banana, sangha. |
| Trace minerals a awm bawk (e.g. thir, zinc, dar, selenium) te hi a tha hle. | Hengte hi a tlem hle a, mahse taksa hriselna atan te, nervous system hnathawhna atan te, cell siamthatna atan te a pawimawh hle. | Tuipui thil (oyster ang chi), spinach, cashew, peanut, legumes (soy, chickpeas) te. |
Engtin nge ei leh in atang hian heng nutrients te hi i hmuh theih?
Mithiam tam zawk chuan heng nutrient zawng zawng hmuh theihna kawng tha ber leh awlsam ber chu ei leh in chi hrang hrang, inthlau tak ei hi a ni tih an pawm a ni .
Chaw zawng zawngah hian heng nutrient zawng zawng hi a awm vek lo tih hre reng ang che. Chuvang chuan thlai chi hrang hrang, thei chi hrang hrang, leh ei tur chi hrang hrang ei tur kan ti fo thin. I plate-ah ei tur chi hrang hrang rainbow dah tum ang che.
Entirnan, ni khat chu spinach salad i ei chuan a tuk ah carrot sambol siam la. A dawt lehah guava ei laiin orange ei rawh. Hetiang chi hian i taksain a mamawh zawng zawng deuhthaw a hmu vek thei a ni.
Tin, market-a processed food thenkhat (e.g., flour thenkhat, breakfast cereal) te hi heng vitamin leh minerals te hian a tichak bawk. Hemi chungchang hi i ei tur lei chunga nutrition label chhiar hian i hre belh thei ang.
Vitamin supplement chungchang pawh i zir ang u.
I ngaihtuah mai thei, "Ka ei leh in atang hian ka mamawh nutrition ka hmu em?" Ringhlelna i neih chuan a tha ber chu i chhungkaw doctor nen hemi chungchang hi sawipui hi a ni.
A pawimawh ber chu damdawi dawrah mahni chauha kal a, damdawi lam thurawn tel lova vitamin pill emaw supplement dang emaw ei tan loh hi a ni.
I doctor chuan i taksaah nutrient tlakchhamna a awm leh awm loh enfiah turin thisen test a rawt thei a, a tul chuan. A tlakchhamna a awm tih finfiah a nih chauhvin i tan dietary supplement tha tak a rawn rawt ang che.
- Multivitamins: Hengte hi mi tam takin an hman thin supplement a ni a, pill khatah vitamin leh mineral engemaw zat a awm a ni.
- Single-nutrient supplement: Iron emaw vitamin D emaw chauh i tlachham mai thei a, chutiang hunah chuan i doctor chuan chutiang nutrient chauh awmna supplement a pe thei a ni.
Mahse hei hi hre reng ang che: Nutritional supplement hi ei leh in tha aiah a ni ngai lo. Ei leh in inthlau tak bakah hian hman tur a ni a, doctor-in a tlakchhamna a hriatchhuah a, a rawt a nih chauhvin hman tur a ni.
Vitamin i mamawh chi leh i mamawh zat chu i kum, mipa leh hmeichhia, i naupai leh neih loh leh damdawi dang i neih leh neih loh a zirin a inang lo ang. Chuvangin, i tana tha ber tur chu i doctor chauhin a hria.
Take-Home Thuchah a ni
- Micronutrients hi kan taksain hriselna atana a mamawh vitamin leh mineral tlemte chauh a ni.
- Heng nutrients te hi hmuh theihna kawng tha ber leh him ber chu thlai chi hrang hrang, thei chi hrang hrang, buh chi hrang hrang, sa leh sangha te pawh telna ei leh in inthlau tak ei hi a ni.
- Nutritional supplement hi ei leh in tha aiah a ni lo. Damdawi lam thurawn hnuaiah leh tlakchhamna a awm hunah chauh hman tur a ni.
- Vitamin emaw nutritional supplement dang emaw mahni chauha ei loh tur. Supplement eng pawh i tan hmain doctor rawn hmasa phawt ang che .
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