Tunah chuan i naute chu thla 6 vel a ni tawh a, solid foods ei tan a hun tawh a ni lawm ni? Chuvangin nu zawng zawng ang bawkin, "Ka naute hi eng nge ka pek hmasak ang?" Ṭhenkhatin thei leh thlai aṭanga ṭan laiin, ṭhenkhat chuan chickpeas, bean, leh lentils ang chi legumes an ngaihtuah thung. Hengte hi naute tan a tha tak tak em? An pe thei ang em? Gas an siam dawn em ni ? Hetiang zawhna tam tak hi i nei ve ngei ang. Lungngai suh, vawiin hian heng zawng zawng hi chiang takin kan sawi dawn a ni.
Engtikah nge i naute hnena nut pek tan hun tha ber?
Hriat reng tur pawimawh tak chu nu hnute tui hi naute tan thla 6 hmasa berah ei tur tha ber leh famkim ber a ni. Solid foods i ei tan hnuah pawh kum khat chhunga naute ei tur ber zinga a chanve chu nu hnute emaw formula emaw atanga lo chhuak a ni ang.
Naute hian thla 6 vel an nih chuan solid foods ei tura inpeih tawhna chhinchhiahna an nei tlangpui. I naute pawhin heng thilte hi a ti ve em tih en rawh.
| I naute chu solid foods ei turin a inpeih tawh tih chhinchhiahna | |
|---|---|
| 1. I lu chawi sang thei | Ṭanpuina tel lova i lu i thunun thei a nih chuan chu chu chhinchhiahna pakhat a ni. |
| 2. Midang ei tur en reng | I ei lai hian i naute pawh hian a hmui a ti che a, duhâm takin ei tur chu a en reng niin a lang em? |
| 3. Thil pek chu spoon hmanga ei theih | Chaw chu lei hmanga nawr chhuah lohvin a kawr sir lama sawn theih a nih chuan naute chu a inpeih tawh. |
| 4. Nau piang rihna a let hnih a tihpun | A vaiin kilo 6 (pound 13) vel a rit pawh hi chhinchhiahna tha tak a ni. |
Chaw thenkhat, khawizu ang chi te hi nausen kum khat an tlin hma chu pek loh tur a ni. Mahse, nut, chickpeas, bean, leh green peas ang chi te rawn luh tir hi a tlai ngai lo. Nuts hi i naute tana solid foods hmasa ber zinga mi atan i rawn luhtir thei a ni.
Solid foods rawn luh tirh hian order bik a awm lo. Vawi khatah chi khat chauh rawn luhtir rawh. Entirnan, vawiin hian i naute chu mashed beans i pe a nih chuan chaw thar dang i rawn luh hmain ni 3 tal nghak rawh. Hei hi i naute hian allergy a nei em tih en nan a ni.
Naute hnena nut pek hian eng nutritional benefits nge a neih?
Nuts hi naute thanlenna atana pawimawh tak tak nutrients tamna superfood a ni.
- Nutrient hlu tak tak: He chaw hian naute thluak thanlenna leh taksa atana pawimawh micronutrients tam tak a pai a, chungte chu potassium, magnesium , iron, zinc, leh folate te an ni.
- Protein leh Fiber: Hengte hian protein a pai hnem hle a, chu chu naute thau thang chakna atana mamawh a ni a, chubakah fiber a awm bawk a, chu chuan chaw ei tur a veng a ni.
- Essential Amino Acids: Nuts hi thlai atanga siam ei tur pawl awmchhun zinga mi a ni a, Lysine a pe a, chu chu kan taksain a siam theih loh, mahse kan thanlenna atana pawimawh tak amino acid a ni.
- Antioxidants: Nuts hian antioxidants a pai tam bawk a, chu chuan kan cell te chu free radicals laka a venghim a ni .
A awlsam zawngin, zirchianna pawhin naupang naupan lai atanga nut ei thinte hian ei leh in pum pui an nei tha zawk tih hmuhchhuah a ni. Nuts hian nakin lawkah zunthlum, thau lutuk leh cancer chi thenkhat vei theihna a tihziaawm bawk.
Naute tan nut hi engtin nge kan buatsaih ang?
Nuts chungchang sawi dawn chuan mi tam takin an harsatna lian ber chu "ei hnua gassing" tih hi a ni. A chhan chu nut-a sugar chi khat oligosaccharides an tih vang a ni. Hei hi kan taksa tan chuan ei harsa deuh a ni.
Mahse hei hi a chinfel dan awlsam tak a awm. A chhum hmain bean chu tui takin hnim la, tui hnim chu hnim la, tui tha takah silfai leh la, tui thianghlimah chhum rawh. Chutianga tih chuan gas siamtu compound tam tak chu a paih chhuak ang.
I naute tana nut i buatsaih dawnin hengte hi hre reng ang che:
- Canned aiin dried nuts thlang zawk rawh: Canned foods ah hian chi leh preservatives a tam hle. Dried nuts hi a man tlawm zawk a, quality tha zawk a ni.
- Chi leh sugar dah suh: I naute hnena nut i pek hmasak ber hian chi, sugar leh sweetener dang dah suh. Naute chuan a nut natural taste chu a thiam tur a ni.
- Kum nena inmil takin siam rawh:Naute thla 6-8 vel tan chuan bean hmin chu uluk takin blend la, puree hmin angin pe rawh. Naute chu a lo upa deuh tawh chuan fork hmangin i mash thei a, a te tein i pe thei bawk.
Nuts pek huna ngaihtuah tur thil
Nuts hi eng ang pawhin hlawk mahse, i naute hnena i pek dawnin himna i ngaihtuah a ngai tho.
Ei leh in atanga natna hrik lak loh tur
Nut hring (dried nuts) te hi uluk taka tihfai leh chhum loh chuan a bawlhhlawh thei a ni. Chuvangin heng step te hi zawm rawh.
| Step hrang hrang | Eng nge tih tur |
|---|---|
| 1. Enfiah tur a ni | Nut hring zingah hian lung te te emaw, thinghnah emaw a awm em tih ngun takin en rawh. |
| 2. Silfai rawh | A chi chu tui thianghlimin vawi eng emaw zat uluk takin silfai thin ang che. |
| 3. Soak rawh | Bean hring cup 1-ah tui cup 5 vel dah la, minute 2-3 vel chhum la, a khuhna hmangin khuh la, darkar 4 tal hnim turin dah rawh. |
| 4. Chaw siam (Cook) . | Tui hnim chu paih la, silfai leh la, tui thar dah la, uluk takin chhum rawh. |
Hei hian gas a tihtlem mai bakah nut-a antinutrients awm zat a tihtlem phah bawk. Heng antinutrients, lectins leh phytates te hian taksain iron ang chi nutrient tha tak tak a lakluh theihna a tibuai a ni. Chuvangin hengte hi tihbo a pawimawh hle.
Vaukhânna bik: Red Kidney Beans lakah fimkhur rawh!
Red lentils hian lectin chi khat a pai a, a tam lutuk chuan toxic a ni thei. Chuvangin i naute hnenah lentils sen i pe dawn a nih chuan darkar 5 tal hnim la. Tui lum takah minute 30 tal chhum rawh. Lentils sen chu slow cooker-ah chhum ngai suh.
Allergy nei te pawh a awm
Thla 6 hnua ei tur thenkhat ei hun sawn hian allergy neih theihna a tihziaawm tih finfiahna a awm lo. Mahse, i naute hian eczema na tak emaw, egg allergy emaw a neih chuan peanut allergy a neih leh neih loh enfiah a finthlak ang. Heng special case-ah hian i naute hnena peanuts ang chi thil i luhtir theih hun tha ber chungchang chu i doctor nen sawiho rawh.
Take-Home Thuchah a ni
- Legumes chickpeas, bean, leh lentils te hi ei tur tha tak a ni a, naute thla 6 hnuah pek theih a ni.
- Pum gas leh thil tha lo tihziaawmna turin bean ro chu uluk takin hnim la, tui chu paih la, tui thianghlimah uluk takin chhum rawh.
- A pek hmasak ber chuan puree hmin angin pe la, chi leh sugar tel lovin pe rawh. Chaw thar i rawn luh hmain ni engemaw zat nghak rawh.
- Red kidney bean i pek chuan tuiah hnim la, minute 30 tal uluk takin chhum rawh.
- I naute ei tur chungchangah ngaihtuahna i neih chuan, a bik takin allergy i neih chuan i rilruah dah suh la, i naupang enkawltu emaw, chhungkaw doctor emaw nen inbia ang che.
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