10 POWER FOODS

¢ Debbie Chawngthu

Eitur thenkhatin chakna min pe a, thenkhat erawh chu vun tana tha te an awm a. A hnuaiah hian ei leh in lampanga mi thiamten a tha an tih te kan sawi dawn a, heng hi hmuh harsa lo leh to lutuk lo te an ni.

1. CARROT: Carrot hi mit tan a tha hle a, mitdel tur a veng thei tih pawh kan hre theuh awm e. Puitlingin carrot tlawn khat nitin pakhat ei ta sela, vitamin A a mamawh tawk a hmu thei a ni. Vun tan leh sam tan pawh a tha a, natna lakah min veng thei a, ha leh ruh tan pawh a tha bawk a ni. Carrot-ah hian vitamin C, B, potassium leh calcium a hmuh theih a, heng bakah hian carbohydrates leh fibre a pai tel bawk a ni.

2. BAWNGHNUTE: Bawnghnute hi sapin 'the perfect food' an ti a, a chhan chu kan taksa mamawh a pai kim vang a ni. Bawnghnuteah hian calcium a tel tam a, ha leh ruh tan te, thazam leh thisen kal ti tha tu atan te pawh a tha a ni. Bawnghnute nitin no 2 in ta la, protein i taksain a mamawh zaa sawmthum chu i hmu thei a ni. Bawnghnuteah hian vitamin B, B12, potassium leh iodine a tel a, mahse tun hnai te atang khan mitiam ten bawnghnute khar ei tam lutuk chuan lung lam thalo neih a awl an ti a, a chhan chu fats a tam vang a ni. I in thin a nih pawhin a khar tam lo thei ang ber chauh telh thin ang che.

3. WHOLE GRAINS: Grains kan tih zingah hian wheat hian chakna a pai tam ber a. Vitamin B, E, iron, potassium, magnesium leh zinc te hi a hmuh theih a ni.

4. BEANS: Bean ah hian protein a tam a, lung tan a tha bawk a ni. Bean tih ro tawhah hian vitamin B, clacium, iron, magnesium leh potassium te a hmuh theih a, a hringah hian vitamin A, C leh iron a hmuh theih bawk a ni. Bean a fibre hian cancer natna leh lung lam thalo a tidam thei bawk niin mi thiam zawkten an sawi a ni.

5. ORANGE-YELLOW FRUITS: Yellow fruits zingah chuan thingfanghma, theihai leh dawnfawh te hi thei hrisel an ni a. Theihaiah hian vitamin A a tam a, nipui laia ei thin hian kumkhat chhung vitamin A kan mamawh a phuhruk thei a ni an ti. Thingfanghma leh theihai ah hian vitamin C a tam a, thingfanghmaah hian phosphorus, magnesium, calcium leh potassium te a awm bawk a ni. A hel tui hi digestive aid atan a tha a, sa tih hmin hma nan pawh an hmang thin.

6. FISH: Sangha hian protein 20% a pai a, a ruhah hian phosphorus leh calcium a awm bawk a. A ruh i ei duh chuan i chhumin vinegar telh rawh. Shark, cod leh halibut te hi sanghaah chuan oil pai tam an ni a, vitamin A&D a hmuh theih bawk a ni.

7. PEANUT: Badam ah hian chakna a tam hle a, protein, carbohydrates, vitamin B leh A te hi a hmuh theih vek a, heng bakah hian iron leh calcium te pawh a tel a ni.

8. GUAVA: Kawlthei hian ngaihsan a hlawh lo hle a, mahse serthlum pumkhat aiin kawlthei pumkhat hian vitamin C a pai tam zawk daih a, iron hi serthlum aiin a let thumin a pai tam bawk a ni.

9. GREEN VEGETABLES: Thlai hnah hian vitamin leh mineral a tam em em a, Iron, calcium, magnesium, potassium, phosphorus leh carotene a hmuh theih a ni.

10. APRICOTS: Apricot hi Mizo chuan theite kan ti mai a, iron leh potassium a pai tam a, ei thang chuan fuat a ngah a, a chau ve mai mai lo. Apricot no chanve tih ro hian calories 150 a pai a, vitamin A pawh a pai tal bawk a ni.