Vitamin (taksa mamawh thil tui) tlakchham hi kan hriselna atana thil pawi tak a ni a. Mihring taksa hian chakna leh hriselna vawng nung turin Vitamin chi hrang hrang a mamawh a, chungte chu kan thil ei atangin kan hmu tlangpui thin.
Vitamin i tlakchham leh chham loh hriat dan leh a enkawl dan chipchiar takin i lo en ang e:
1. Vitamin Tlachham Hriat Dan (Symptoms)
Vitamin i tlakchham hian i taksaah heng "chhinchhiahna" (signs) te hi a lo lang thin:
Chau hnap leh chak loh: Vitamin B12, Vitamin D, leh Iron i tlakchham hian i chau hma em em a, mut tam pawhin i harh hlei thei thin lo.
Vun leh Sam harsatna: Vitamin C leh Biotin i tlakchham hian i hmai a lo bawl hma a, i vun a ro va, i sam a tla nasa bawk thin.
Hmui leh ka kura na (Mouth ulcers): Vitamin B complex (B2, B3, B12) a tlem hian hmui sir a kak duh a, lei a na duh hle.
Zan lama hmuh fiah loh: Vitamin A i tlakchham hian thim hlimah hmuh a harsa zual thin.
Ruh na leh taksa kham: Vitamin D leh Calcium a tlem hian ruh a na a, taksa a kham deuh reng thin.
2. Vitamin Pawimawh Zual leh an Hnathawh
A. Vitamin A
Hnathawh: Mit hriselna leh taksa invenna (immunity) tana pawimawh.
Tlakchham vanga thil thleng: Mit a ro va, zan lamah hmuh a harsa thin.
Ei tur: Carrot, Papaya, Antam, leh Artui vailum.
B. Vitamin B Complex (B1, B2, B6, B12)
Hnathawh: Chakna (energy) min petu leh thluak hnathawh tichaktu.
Tlakchham vanga thil thleng: Lu na, rilru hah, tha khur, leh kura na.
Ei tur: Sa (Meat), Sangha, Be chi hrang hrang, leh hnah hring.
C. Vitamin C
Hnathawh: Vun mawi nan leh hliam dam hma nan.
Tlakchham vanga thil thleng: Ha hni atanga thi chhuak, hliam dam har, leh hritlang hma.
Ei tur: Serthlum, Nimbu, Amra, leh Tomato.
D. Vitamin D
Hnathawh: Ruh leh ha tichaktu.
Tlakchham vanga thil thleng: Ruh na, hnungzang na, leh depression.
Hmuhna: Ni zung (Sunlight) hi hmuhna tha ber a ni. Ei turah chuan Sangha thau leh Artui-ah a awm bawk.
3. Enkawl Dan (Treatment & Prevention)
Vitamin tlakchham hi mahni thua damdawi ei vak vak lovin, a hnuaia mite hi zawm a tha:
Thil ei thunun (Balanced Diet): Ei tur chi khat chauh ei lovin, a thlak thlengin ei thin rawh. "Rainbow diet" (ei tur rawng hrang hrang—hring, sen, eng, uk) hi a tha ber.
Pawn boruak hrisel: Vitamin D i hmuh theih nan zing ni chhuak hnu minute 15-20 vel tal ni-ah awm thin rawh.
Blood Test: I chau reng a nih chuan damdawi inah kal la, "Vitamin Profile" test neih tum rawh. Chuan i tlakchham tak tak kha i hre thei ang.
Supplements: Doctor-in a chawh che a nih loh chuan Vitamin chi hrang hrang (Multi-vitamins) hi ei vak loh a tha. Taksa-a vitamin a tam lutuk (toxicity) hian kal (kidney) leh thin (liver) a tikhawlo thei.
Mizote zingah hian Vitamin B12 tlakchham hi a hluar em em a, a chhan ber chu kan thil ei dan leh kan kawng (stomach/intestine) hrisel tawk loh vang a ni tlangpui. Vitamin B12 hi kan thazam (nerves) leh kan thihna (red blood cells) siam nan a pawimawh em em a ni.
A hnuaiah hian Vitamin B12 chungchang leh kan thazam tana a pawimawhna chipchiar takin i lo en ang e:
1. Vitamin B12 Tlakchham Chhinchhiahna (Symptoms)
B12 i tlakchham hian i thazam leh i thluak hnathawh a buai hma em em a, hengte hi a lo lang thin:
Ke leh kut hik/thap (Tingling sensation): I kut leh ke-ah hriauva chhun ang maia thap leh hik i neih chuan B12 tlakchham a ni thei.
Hriatna hloh (Memory loss): Thil i theihnghilh zung zung a, i rilru a fiah lo (brain fog) thin a nih chuan i B12 a hniam a ni thei.
Thaza lo leh zawi: Tha a khur duh a, kal thiam loh (balance buai) te pawh a thlen thei.
Lei sen leh na: I lei a lo sen no chak a, thil thlum/thur eiin a tina hma a nih chuan B12 tlem vang a ni duh hle.
Taksa dang leh thihna tlem (Anemia): Thihna (hemoglobin) siam nan a pawimawh avangin, i tlakchham chuan i vun a lo dang (yellowish) thin.
2. Vitamin B12 Hmuhna (Sources)
Vitamin B12 hi thlai (plants) atang hian hmuh a harsa hle a, chuvangin "Vegetarian" (sa ei lo) ho hian an chham duh bik hle.
Sa hrang hrang: Arsa, Bawngsa, leh Vawksa-ah a tam hle.
Thin leh Lung (Organ meats): Bawng thin leh Ar thin te hi B12 hmuhna tha ber an ni.
Sangha: Sangha chi hrang hrang, a bik takin "Tuna" leh "Salmon" ho hian an ngah.
Artui leh Bawnghnute: Nitin artui pakhat emaw, bawnghnute no khat emaw in ziah hian B12 i hmu tawk thei ang.
Fortified Foods: Chhang (bread) emaw, cereals doctor-ten B12 an telh (fortified) ho hi ei thin rawh.
3. Thazam (Nerves) Tana A Pawimawhna
Kan thazamte hi "Myelin sheath" kaitu (protector) hian a tuam a. B12 hi he kaitu siamtu pawimawh ber a ni.
B12 a tlem chuan chu kaitu chu a lo chhia a, thazam hnathawh a buai a, chu chuan taksa na, hik, leh thaza lo a thlen thin a ni.
4. Engvanga chham hrat nge kan nih? (Causes)
Ei tur thlan thiam loh: Sa leh bawnghnute kan ei tlem vang a ni thei.
Pumpui harsatna: Mi tam takin B12 kan ei teuh pawhin kan taksa hian a "absorb" (hip lut) thei lova. Pumpui acid tlem lutuk emaw, pumpui hliam (gastritis) neih hian B12 a luh theih loh phah thin.
Zu in nasat: Zu hian B12 hip luhna hna a tibuai nasa em em.
Enkawl Dan:
Test hmasa rawh: Serum B12 test neih a tha, i tlakchham dan a zirin doctor-in damdawi (tablet) emaw, a chiuna (injection) a chawh ang che.
Damdawi ei hlek loh tur: Doctor rawn lova B12 damdawi ei vak hian i rilru a tibuai (anxiety) thei tih hriat tur a ni.
Mizote zingah hian Iron (Thihna) tlakchham vanga hrisel lohna (Anemia) hi a hluar hle a, a bik takin hmeichhia leh naupang zingah a tam zual. Kan taksa-a "Oxygen" kal kual tur hian Iron hi kan mamawh em em a ni.
A hnuaiah hian Iron tlakchham hriat dan leh enkawl dan, chutiang bawkin Calcium pawimawhna kan en dun dawn nia:
1. Iron Tlakchham leh Anemia
Iron hian kan thi-a "Hemoglobin" siam nan hna a thawk a. Hemoglobin hian kan chuap atanga "Oxygen" la chhuakin taksa peng tinah a sem kual thin a ni.
Hriat dan (Symptoms):
Chau hnap (Extreme Fatigue): Oxygen a tlem chuan kan taksa pengte an thawk tha thei lova, mu reng pawhin a chauh theih.
Vun dang (Pale Skin): Thi sen tha a tlem hian hmai leh mit hnuai a lo dang deuh pup thin.
Thawk hman loh (Shortness of breath): Step i kal hlek emaw, tlem i chet hlekin i thaw a lo chham hma thin.
Lu na leh Lu hai: Thluakah oxygen a tawk loh hian lu a na a, a hai duh hle.
Kut tin leh ke tin nem: I kut tin a lo nem a, a thlek hma a, a nih loh leh a lo "spoon-shaped" (a lai a khuar) a nih chuan iron i chham hle tihna a ni.
2. Iron hmuhna ei tur tha te
Iron hi chi hnih a awm a: Heme iron (sa atanga hmuh, hip luh awlsam) leh Non-heme iron (thlai atanga hmuh).
Sa hrang hrang: Arsa, vawksa, leh a bik takin bawng thin (liver) leh thin dangah a tam hle.
Thlai hnah hring: Antam, palak, leh thlai hnah hring thur ho hian iron an ngah.
Be chi hrang hrang: Dal, beans, leh soybeans.
Thei ro (Dry fruits): Khurmu (Dates) leh kishmish (Raisins).
Tip: Iron i ei hian Vitamin C (Nimbu, Serthlum) nena ei kawp tur a ni. Vitamin C hian iron i hip luhna (absorption) a tichak em em. Thingpui leh Coffee erawh iron ei hnuah in nghal loh tur, iron luhna a dang thin.
3. Calcium leh Ruh Hriselna
Calcium hi kan taksa-a ruh leh ha tichaktu ber a ni a, thazam (nerves) leh thihna (blood clotting) tan pawh a pawimawh.
Calcium chham hriat dan:
Ruh na leh tliak hma: Ruh a lo "porous" (a phuar lo) a, a tliak hma thin (Osteoporosis).
Thaza lo leh khawng (Muscle cramps): Ke leh kut thahrui a khawng thut thut thin.
Ha chhia: Ha a lo nawi a, a hni a lo na zung zung thin.
Calcium hmuhna:
Bawnghnute leh a chhuak: Cheese, Paneer, leh Dahi (Curd).
Sangha: Sangha te chi, a ruh nena ei theih ho.
Hnah hring: Thlai hnah hring tam takah calcium a awm bawk.
Tofu leh Be chi hrang hrang.
Enkawl Dan leh Hriat tur:
Iron & Calcium ei kawp loh tur: Iron tablet leh Calcium tablet i ei dawn a nih chuan hun hlat takah ei rawh (entirnan: Iron-zingah, Calcium-zanah). An pahnih hian an in-dang tlat a, an thawk tha thei lo thin.
Exercise: Ruh tichak tur hian "Weight-bearing exercise" (kal, tlan, rit chawi tlem) lak a ngai.
Zungthlum leh Thisen sang: Heng natna nei hian vitamin leh mineral chham an hrat zual a, thla 6 danah check-up neih thin tur a ni.
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