“I hina chu inek ah kinga ahi”
S. Mercy Vaiphei
Thumapui:
Mihing damtheina leh hiselna iti chun nek leh dawn kigual (balanced diet) taka nek, thiangtho taka umzing, taksa sawizawi (exercise lak) zing chuleh, lungthim chawldam taka um leh damdawi mangchalo tina ahi. Mihing ziagual ah nek leh dawn kitup tak ne leh dawn, thiangtho leh exercise pha tak cha la zing te chun a damsung un a mangzing (zawngsak) ua, ziaziak achun a teknung tiang unle a hisel uh ahi.
I taksa a ding ah inek lut ann te chun, itaksa putdan chu chi chuamchuam in a latsak hi; Thau leh gawn dan a hun chet, thau talua ahiloleh gawng talua te’n alatsak sek hi. Hun chiatasa akhan natna kikaisawn thei (communicable disease) te chu khawvel pumpi huap ah hatak ah tângkopi ahi ziak in ziagual natna te chun kiamlam a manaw a, himaleh, natna kikaisawn theilo (non-communicable disease) te chu tuhin ale khan (pung) zaw kit ta ahi. Ziaziak achun, zia natna te chun masawn in mihing damtheina nasatak in a subuai ahi. Nek leh dawn ding dan, hun leh thilte hawitak ah hiatna (Nutrition knowledge) chun mihing hinkhua ah hiselna leh damtheina a tut sek hi.
I neklut ann lak ah chun i taksa a ding ah pawimaw thilte; carbohydrates, fats, proteins, vitamin leh minerals te aum hi. Zia ann te chu i neklut phat leh i taksa a ding ah tha, damna leh hiselna ei pe sek ahi.
Ann in itaksa ah na asep dan:
- Taksa bâkte siamtu (building block).
- Tha (energy) petu.
- Natna (diseases) phalo laka vengbittu.
Balance diet kiti chu i nek leh dawn te kigual/kituak taka ne/dawn tina ahi. I nek leh dawn lut ann leh tui te laka pang bu leh bal (cereals, pulses), bawngnawi leh bawngnawi akipat kisiam nek leh dawnte, thei leh annche-lohingte, thau leh sathau (fats and oils) te hi atam talua, tawm talua umlo ah azat kibang/kigual taka nek leh dawn chu balance diet ahi.
Ann (food group) 5 te:
- Bu leh bâl apat (Cereals, grain products): Anchang, Gehu, maida/atta, kawlbu, rice flakes, puffed rice – te chu sawp thian takluatlo ding ahi. Bu leh bâl (Cereals products) akipat achun minerals, vitamin, carbohydrates te atam hi. Bu leh bâl leh zia te akipat piang ann (Cereals & cereals products) te chun itaksa a ding in thahatna apia ahi.
- Be leh azung zam te apat (Pulses & legumes): Bengal gram, lentil dhal, back gram, Bechang (dry), Rajmah, Bekan – te chu inek phat ahileh damtheina a dingin a phachuam mama a; amylase leh vitamin C atam hi. Chuleh, i taksa thahatna a ding in le a pang bawk hi.
- Bawngnawi leh bawngnawi akipat kisiam te:
- Bawngnawi, Curd, Skimmed Milk, Cheese
- Aksa, sa thin (liver), Sanga (fish), Aktui (egg), Sa (Meat)
- Dry beans, nuts (Almonds, Cashew nuts, Groundnut etc)
Zia food group achun vitamin B, Protein, Iron leh thiamine tamtak a um a, zia chu i taksa a hatna ding a pawimaw mama ahi. Dry beans and nuts are includes because of the protein content.
Aktui: Aktui achun iron leh protein atam mama hi. Thau tamzaw chu aktui kuchiik (egg yolk) in a um hi.
Plant food like dried beans, lentil, soya beans etc are inexpensive source of protein. They are low in fat and high in fibre. Whereas nuts and nuts butter are good souurce of protien and iron, but higher in fat than other plant food.
Bawngnawi: Bawngnawi leh bawngnawi akipat kisiam te chun mineral calcium tamtak a pedawk sek ui. Vitamin A atam ban in, i gu suhat leh sudam tu protein leh phosphorus le atam mama hi.
- Thei leh anche-lohing:
- Pear, Peach, Sekthum, Apple, Lime, Sek, Nachang, Hai, Grape, Dawnpawl, Pine-apple.
- Green leafy vegetable: Spinach, Drumstick leaves, Fenugreek, Coriander leaves.
- Other vegetable: Carrot, Onion, Cabbage, Cauliflower, Ladies fingers etc.
Thei lak achun vitamin A & C ban ah minerals a tam mama a, zia te chu vun hawina, sam leh mit a ding ah pha mama ahi. Chuleh, thei achun vitamin leh carbohydrates a tam mama ahi. Thei achun calorie a tawm hi. Thei khenkhat Apple, nachang, Grapes, kawlthei te chun theitui sangin fibre tam apai zawi. Likli ah kikawi thei (Canned fruit) achun chini atam mama hi. Zia chun thei nou (fresh fruits) sang in calories tam a pai zawi. Anche-lohing te achun vitamin leh mineral atam mama hi. Ziaziak achun anche leh lohing chi chuam chuam te chu nek zing a pha mama hi.
- Thau leh thil thum:
Sathau, thau leh thilthum te chun calories a piau ahi. Thil thum chuamchuam; candy, soft drinks, syrups, jams leh Jellies te chu atangpi chini akipat kisiam ahi. Ziagual ann te chun vitamins leh minerals tampi a um ngailo ahi. Ziaziak achun ziate chu calorie food hawm akiti ahi.
I annek ah Nutrients um pawimaw na:
[Nutrients kiti chu i nek leh dawn ah i damtheina ding ah pawimaw thil chuamchuam te kigual taka pia tina ahi. Nutrients kiti chu i nek leh dawn ah hiselna ding ah pawimaw thil umte; carbohydrates, fats, proteins, minerals, vitamins leh tui te chu ahi]
Carbohydrates:
Carbohydrates chu taksa tha petu ahi. Carbohydrates tamna ann te chu bu leh bal te; anchang, vaithum, allu, kawlbu leh nachang te ahiu a, zia te chun nisin i tawi vel na taksa a ding ah tha a piau ahi.
Calcium:
Calcium chun igu leh ha te a sudet in a siamdet ahi. Mi chun calcium tamna ann a taksa a ding ah pawimaw zat a neklo ahileh a gu chu zawngkhal intin, a tha zawi intin, osteoporosis natna vei thei ahi. Osteoporosis kiti natna chu ahileh itaksa’n a pawimaw zat calcium a neklut lo ziaka natna hung piang ahia, zia chun i gu leh chang a suk zawngkhal ban in i ha (teeth) a susia ahi. Chuleh, i kawng le a kawn nuam hi. Zia Osteoporosis natna hi pitek te’n a vei nuam deu ui. Calcium tamna ann te chu ahileh bawngnawi, bawngnawi akipat kisiam nek leh dawn te, annche-lohing te chuleh sanga tin le a pha mama hi.
Cholesterol:
Itaksa chun thagui, thuak leh cell te ading in Cholesterol chu a mamaw hi. It is also important in forming hormones & enzymes. Cholesterol tamna ann te chu sanga, aktui, aksa leh bawngnawi. Cholesterol tamna ann te chu tam talua inek leh ithisan ah cholesterol chu atamsak ahi. Thisan cholesterol atam ahileh, lungchang natna a umsak nuam mama hi. Thau tamna ann te chu i nek tawm ahileh cholesterol tawm umna ann te chu tam inek ahileh ithisan ah cholesterol chu a sukiam ahi. Zia ziak achun, sa sang ah protein tamna annche-lohing te chu a tam thei pen nek zawk ding ahi.
Thau (fat):
Thau chu calorie hung kipatna ding ah pawimaw tak khat ahi. Gram khat thau chun Carbohydrates leh protein akipat sangin a le ni in calorie a pedawk tam zawi. Thau tamna ann te chun taksa gikna ding calorie tamtak apedawk hi. Thau ha nek takluat chun lungchang natna, BP sang leh stroke a umsak nuam mama hi. Zia natna te akipat kivenna dingin, damtheina lam ah thiamna neite chun thau inek te laka calorie 30% sukkiam ding ahi ti’n agen ui. Anche-lohing, thau tamna mama te; jubi, bekan, olive thau, nipi pak te chu thau tamzaw umna sa sangin a hawizaw kit daih hi.
Fibre:
Fibre chu ahileh anche-lohing laka bak, i ann nekte siamgual (digest) phat leh hun sawttak laksaktu ahi. Zia Fibre hi i annek te hawitak leh phatak ah siamgual (digest) thei saktu ahi. Ann ah um Fibre chu gilzang ah lut in tui a chawp (absorbed) hi. Zia Fibre tamna ann te chu ahileh Be (dry peas), black eye peas, kidney beans, chuleh anche-lohing leh thei mu leh hawng te ahi. Whole grain cereal and breads like oatmeal, whole wheat bread like our naturally high in Fibre. Fibre huntawk nek chun natna chi chuamchuam BP sang, zunthum (diabetes), lungchang na (heart disease), Colon cancer te ahiu.
Iron:
Iron kiti hi i thisan thianna ding ah nasem pawimaw taka hi. Iron is needed in our body to carry laklutlo ahileh i tha leh taksa bakte a suzawng a, hawitaka a function lo ziak in i gimsek uh ahi. Numei te hin thi sawp (menstruation) a nei ziak un a thisan uh a zawngkhal nuam mama sek hi. Chuleh, nau nawichep leh nauvawp ziak chunle iron a tasam paipai sek hi. Iron tamna an te chu ahileh, Liver, green leafy vegetables, rice flakes, jaggery are good sources of iron.
Vitamin A:
Vitamin A chun ivun a asunam a, chuleh, nak, kam, gawl, chuap leh gilzang te hawitak in a kawltup zo mama hi. Vitamin A chu imit hatna dingin le a phachuam mama hi. Vitamin A tasam mite chun zan ah khawmu haksa (Night blindness) ahi nuam mama ui. Chuleh, Vitamin A tamna ann hanek chun cancer chi chuamchuam te akipat chun le a veng zo mama hi. Vitamin A tamna ann te chu anche-lohing akipat leh gante (animal) akipat muthei ahi. Anche-lohing te bang, dark orange, alu sante, winter squash, peaches te chu vitamin A tamna ann te ahiu. Gan akipat ann imu; aktui kuchik, bawngnawi, cheese leh liver te achunle Vitamin A atam hi.
Vitamin C:
Vitamin C chun itaksa cell te kikal sukdet na dingin na asem hi. Vitamin C chu liamna mabe sukdamna dingin a phachuam hi. Vitamin C taksap ziak in hani a liam nuam mama hi. Vitamin C tamna ann te chu lime, sek, amla, sekthum, grape, hai, thingchangmai leh atui teu ahi. Vegetables such as beans sprout, plantain, and broccoli are also good sources of vitamin C. Zia vitamin C hi i taksa ah umzinglo ahiziak in nicheng leh vitamin C tamna ann te chu nekzing a pha mama hi.
B-Vitamin:
B-Vitamin chuamchuam a um a, zia te chu thiamine, riboflavin, niacin, pyridoxine (B6) leh Cobalamin (B12) te ahiu. Zia B-Vitamin te chun ann inek lut te’n i taksa a ding ah tha apiak theina dingin ka asem khawm ui. B-Vitamin laka khenkhat chun an ineklut te’n cell leh tissue thak a siam theina ding un Protein matna dingin a panpi hi. Vitamin B6 tamna ann te chu vawksa, thin, kal, poultry, aktui leh sangate ahi. Plant foods like whole grain foods (brown rice, whole wheat bread and oatmeal) are good sources of pyridoxine. Some legumes and nuts like Soybean, Peanut and Walnut are the other plant sources of B-Vitamin.
Nutrition chau ziaka taksa a suksiat dan
Nutrition chau, nek leh chak kituplo zing ah um ziak in i taksa hiselna chu nasatak mai in a sudengdel zo hi, aziak chu la nek leh la dawn te chun la taksa putdan, lungthim putdan, etdan leh khawheidan natiang a mawpua ahi. Nek leh chak kitup lo ziak in la tha chau intin, ngaituana tawm in chuleh thada in la taksa tawi chanchum ding ahi. Zialo achun, nek leh dawn kituplo ziakin la taksa a ding ah phalo chuamchuam piansak ding ahi.
Thau talua (Obesity)
National Center of Health Statistics 2003 survey dan achun, America mi piting za lak ah 65.2 te chu nek leh chak kitup ziak in a thau taluau (overweight or obese) ahi. Obesity iti phat ahileh itaksa ah body mass index (BMI) chu 25 sang ah tamzaw um tina ahi. La taksa a thau takluat ahileh taksa hisellona, natna chuamchuam nei thei ding la hia, chuleh, khenkhat chu natna phalo tak le neithei ding ahiu.
Hypertension
National Institutes of Health in a report dan achun, nek leh chak hawilo ziak in hypertension kiti chule neithei ahi. Hypertension chu ahileh, BP sang le akitia, zia natna hi thip beka tualthattu (silent killer) le akitisek hi, aziak chu ahileh, zia natna hi mudaw pai ahingai pua, hiatdaw leh mudaw ahiphat leh taksa a siat di cheng ala sezo manta sek ahi. Zia natna chu sathau me hanek ziak, chi tam nekziak, chini, Ann Eating too much junk food, fried food, salt, sugar, dairy products, caffeine and refined food can cause hypertension.
Cholesterol sang leh lungchang na
I nek leh dawn a kituplo phat ahileh i taksa ah cholesterol asang a, zia chun lungchang natna a umsak nuam mama hi. United States leh Canada gam te achun thau me hi a uar sak mama ua. National Institutes of Health te report dan achun US gam ah kumsin in mihing 500,000 te chu lungchang nat ziak in a thizo ua, zia lungchang natna anei ziak uchu a tangpi’n sathau me hanek ziak ahi. I nek leh dawn ann te ah cholesterol tam umna te chun sathau a tam nuam mama hi. Etsakna ice cream, aktui, cheese, butter leh bawngsa te ahiu.
Zunthum (Diabetes)
Diabetes hile nek leh dawn kituplo ziaka umthei ahi. Zia natna chu ahileh thil thum hanek ziak in a umsek ahi. Thil thum, thau/sathau hanek ziak achun i taksa a thau nuam a, zia chun Diabetes kaina a bailam mama hi. National Institute of Health te chun, US mihing zaalak ah 8 te chun diabetes a nei ui atiu.
Stroke
A stroke that is caused by plaque that builds up in a blood vessel, then breaks free as a clot that travels to your brain and creates a blockage can be linked to poor nutrition. Strokes damage the brain and impair functioning, sometimes leading to death. Foods high in salt, fat and cholesterol increase your risk for stroke.
Gout
Gout iti phat leh keng khawtal (toe) leh keng (foot) ah natna ahi. National Institutes of Health te chun, nek leh dawn kitup lo ziak in gout hi a um thei hi atiu. Gout ziak chun, uric acid kisiam in, i taksa kisuktuana (joints) a siampha ahi. Gout ziaka natna piang chun kum khawtuang ah thawk ding a piang sak thei ahi. I ann nek laka fat ahiloleh cholesterol atam takluat leh gout hi neithei ahi. Tui sung apat kiman inek sanga leh adang dangte (sea food) - sardines, mussels, oysters and scallops--as well as sa hing (red meat), aksa (poultry), vawksa (pork), butter, whole milk, ice cream and cheese te chun i taksa ah uric acid tamsak in zia chun gout a neisak ahi.
Cancer
National Institutes of Health in report a piak dan kit achun, Cancer chi chuamchuam bladder, colon leh breast (nawi) cancer te chule nek leh dawn kituplo ziak in a um nuam hi. Ziaziak achun, zia cancer natna veilo na ding ah kivenna phatak chu ahileh refined sugars, nitrates and hydrogenated oils, chuleh hot dogs, processed meats, bacon, doughnuts leh french fries te ha neklo ding ahi.
