HRISELNA LEH EI LEH IN
Hriselna hi mihring kan nih chhunga kan thil neih hlu berte zinga mi a ni awm e. Hrisel tur chuan ei leh in tha kan mamawh a, kan taksa mamawh tawk ei leh in kan hmuh loh chuan natna hranpa nei lo mah i la kan bawrhsawm tho dawn a ni. Chutihrualin, kan fimkhur loh chuan kan ei leh in bawk hi kan hriselna khawih pawi thei leh kan nat phah fo thin chu a ni. Ei leh in hian hriselna a nghawng theih ang hu-in kan uluk lovin kan ngaipawimawh lo tlang hle hian a hriat a. Kan taksa mamawh leh hriselna atana tangkai tur ai chuan, kan ei chak leh tui kan tih zawng kan ngaipawimawh zawk niin a lang. Hriselna tha nei tura ei leh in chungchanga kan hriat tur pawimawh zualte sawi kan tum a nga, ei leh in-in kan hriselna a nghawng pawi theih dante pawh kan sawi tel bawk ang. Hriselna atana kan taksa mamawh ei leh in hrang hrangte lo sawi hmasa i la.
1. Chakna leh thahrui siamtu (Carbohydrates) :
Carbohydrates hi kan taksa tichaktu leh thahrui min pe tu ber a ni a. Kan hriat awlsam theih dan tur chuan ei tura siam emaw chhuma hnang/ban thei ang chi ah te hian a tam a. Buh leh thlai bulbal nei ho ah te, vaimim leh atta ah te, thil thlum lam chi kurtai leh khawizu ah te, nuts hriak nei badam ang chite bakah thau leh mawm lamah te a tam bawk a. Thlai hring leh thlai rah ah te pawh hian a awm ve tho a ni.
Carbohydrates hi mi hrang hrangah kum upat dan leh khawsakphung azirtein kan mamawh dan a in ang lo thei ang a. Thalai deuh leh hrisel tha pangai thlan tla khawpa hna thawk leh, infiammi tan chuan ei tam pawh a pawi lem lo. Amaherawhchu, puitling than kin tawh, awm-awl bawk si, thlan tla khawpa hna hahthlak thawk ngai lo leh infiamna lam ti bawk si lo tan chuan, thlai hring tih loh a bak zawng khi chu ei tam vak chi a ni lo. Tunlaiah kan awm-awl in ke tein kan kal tlem em em a, kut hnathawk aiin dawr emaw office a hnathawk nilenga thu chi kan tam zawk bawk a. In lamah pawh awmpuite kan nei deuh fur tawh a, mi thatchhe deuh tan phei chuan thahrui hmang lo leh thlan tla lo hian a awm theih khawp mai. Hetiang mi ei leh in duhtui si, insum tum bawk si lo tan chuan an ei leh in hi a tawpa an natpui leh an bawrhsawmpui a lo ni nge nge thin.
Natna benvawn (chronic diseases) kan tih zinga mi zunthlum, thisensang leh lung natna hrang hrang nei te, rit lutuk leh thau lutuk (obesity)-te tan chuan mi thiamte rawna mahni mamawh tawk hriat a tha. Tin, kan hriat atana pawimawh deuh chu, chaw atana rinrawl bera kan neih buhah hian carbohydrates hi a tam a; buhfai tha deuh arham, buhban leh zobuh ah te hian a ban tha apiangah a tam mai a ni. Chuvangin, a mamawh tlem deuh kan sawi ho tan khi chuan buhfai tha ei pawh a tih chi vak lo a nih chu. Engpawnise, mi mal mamawh zat hi sawi theih a ni chiah lo a, kan kum zat azir te, thahrui kan hman tam dan azir te leh kan hriselna dinhmun azirte pawhin kan mamawh ei leh in tur zat kan chhut thiam ve a pawimawh ang. Carbohydrates awmna chawte hi a tawk chauhva kan ei chuan taksa tan a tha em em a. Rîl a ti hriselin chaw ei a titui a, ek siamtu pui ber a ni bawk. Ek that leh mumal theih hi hriselna tehfung pawimawh tak pakhat a ni ve a ni.
2. Taksa thanna leh natna laka min vengtu (Protein):
Protein hi naupang thanglai leh tar chak lo bakah damlo na rei tawh taksa chak lo ten an mamawhna a sang bik a. Naupang thanglai than tithatu leh taksa siam puitlingtu ber a ni. Natna laka min vengtu taksa ralveng khawl (immune system) tichaktu a ni a, pem leh hliam tidam hmatu a ni bawk. Protein hian chakna pawh min pe ve tho a, Carbohydrates ang tho khan kum leh nitin khawsakphung (life style) azirin kan mamawh zat erawh a in ang lo a. Naupang sawngnawi leh thanglai te, nu naupai leh hnute pe lai te, tar chak lo leh natna kai hma deuh tan chuan ei uar tur a ni.
Bawnghnute, artui leh sa te hi protein kan hmuhna hnar tha tak ni a. Naupang sa la ei tha thei lo te pawh bawnghnute leh artui pek thin a tha. Sa hi protein kan hmuhna hnar tha tak ni mahse ei tawk erawh kan hriat a ngai. A bikin ke pali nei, sa tisen lam bawng sa leh vawk sa angte hi ei tam loh a tha. Sa kan ei a nih pawhin sa ti var chi arsa (a vun tel lo) leh sangha te ei uar zawk tur a ni. Sa tisen lam chi ah hian thau khang thei chhe chi (saturated fat) a tam a. Ei tam chuan thisenzamah bal khawn (plaque) a siam a, chuchuan thisen zam a tizimin a hnawhphui hial thei a. Hei hi mi tamtakin stroke leh heart attack an neih fo na chhan pakhat a ni. Thisen sang neih pawh a tiawlsamin a nei sa tan a hlauhawm zual bawk. Natna benvawn heng; zunthlum, thisensang, leh lung natna hrang hrang neite tan fimkhur a ngai zual. Heng natna nei tan chuan bawnghnute pawh a dak/khar in tel loh ni se, artui pawh a chhungmu tel lovin a kawr var lai chauh ei tur a ni. Sa leh thau mawm lam hi chu a thatna aiin a that loh na lam hi a tam zawk a, tu tan pawh ei tam loh a him ber.
Protein hi thlai atang pawhin kan hmu ve tho a, abikin be lam chi bean, bekang, chana, daihluah leh buh ah te a awm a. Thei leh thlai rah pil sak chi (nuts) ah te hian a awm tha bawk. Protein hi chi hrang hrang a awm a, chhungte chuan ei tur hrang hrangah hian awmna bik an nei theuh a. Kan dawn kim theih nan thei leh thlai lam hi chu insum a ngai lo bawk a, chi hrang hrang duhtawka ei mai tur a ni. Thlai hring leh thei hi dietary fiber kan hmuhna hnar ber a ni bawk a, fiber hi sa-ah chuan a awm ve lo a ni. Fiber hian thisen sang, zunthlum leh lung natna hrang hrang a vengin a ti ziaawm thei. Ril hriselna atan a pawimawh hle bawk a, ril a hrisel loh chuan mihring a hrisel tak tak theih loh a ni. Fiber hian chaw paitawih a puih a, ek khal lutuk tur a veng bawk. Inthiar zawh harsa deuh ang chi ek ban leh pherh deuh tihlawm thatu pawh a ni tho a; chawkawng, pumpui leh ril phiatfaitu pawimawh tak a ni. Fiber hi a hranpa taka ei a ngai lem lova, thlai kan ei hrang hrang ah te hian a awm a, hei hi thlai hring ei uar thatna kan sawi fo thinna chhan pakhat pawh a ni.
3. Vitamins & Minerals:
Vitamins hi chu sawifiah vak ngai lovin kan hre tlangpui awm e. Minerals kan tih chuan iron, iodine, calcium, sodium, potasium, copper, zinc leh a dangte a ni a. Minerals leh vitamins te hi thei leh thlai tharlam chi hrang hrang atangin kan hmu a ni. Carbohydrates leh proteins-te angin kan taksa tichak ve lo mahse, taksa peng leh khawl hrang hrang ten thataka hna an thawh theina turin an puih a. Natna do thei tura taksa ralveng khawl tichaktu an ni bawk. Vitamins leh minerals te hi kan tlakchham chuan taksaah harsatna hrang hrang a rawn langchhuak a, piansualnate chenin a thleng thei a ni. Vitamins leh minerals tlakchham avanga taksaa natna leh harsatna awm thei lar zual deuhte chu:
1) Iron - Thisen tlakchhamna
2) Iodine - Awr puar, thluak chak lo, lungphun rang leh rihna pung.
3) Vitamin D - Ruh leh tihrawl chak lo, natna do theihna tlahniam, cancer veina chance sang.
4) Vitamin B12 - Taksa chau leh nguai, thluak leh ngaihtuahna chak lo.
5) Vitamin B1 - Beri Berin, ke vung, kut leh ke mu, chaw chak loh na, ek khal.
6) Calcium - Ruh chuktuah na leh ruh chak lo.
7) Vitamin A - Mit chak lo, khawhmuh fiah lo.
8) Vitamine C - Vun ro leh nung lo, hahni thi, ruh chuktuah na leh vung.
9) Magnesium - Tha chat, ke phu zawk zawk, lu na ngut ngut.
10) Potassium - Chauh ngawih ngawihna, tihrawl na, lungphu mumal lo.
11) Zinc - Natna do theihna tlahniam, hliam leh pan dam har, kawthalo, sam tla.
Kan taksa mamawh vitamins leh minerals hrang hrang hmu turin an awm tamna thei leh thlai tharlam chi hrang hrang ei uar tur a ni a. Thlai rah leh thlai hnah hring hel ei theih chihrang hrang parbawr, tomato, broccoli, lettuce, zikhlum, pardi, lengser, bahkhawr, pudina leh a dang te. Thlai zung ei chi; bulbawk chi hrang hrang, carrot, leh purun te ei thin tur a ni. Heng thei leh thlai hel ei chite hian thisen a siamin natna do thei turin kan taksa a tichak tha bik a, tui kan tih loh zawng deuh pawh ni se ei theih hram tum a tha. Vitamins leh minerals hi sa lam chi; Artui, bawnghnute, sangha leh sathin ah te hian a awm tha bawk a. Amaherawhchu, sawi tak ang khan kan natna leh dinhmun azirin insum ngai deuh leh mamawh tam deuhte kan awm thei ang. Kan chaw ei dan phung pawh hi thlak ve a tha khawp mai. Social media vela hmuhnawm atana an tih (mukbang) ni lo, hnam changkang zawkte chawei pangai kan hmuh thin ang hian, buh ei teuh lova chawhmeh lam abikin thlai chi hrang hrang ei tam zawk kan zir a ngai. Hengah te hian vitamins leh minerals hrang hrang a tam a, thau lutuk tur kan pumpelh bakah kan hriselna tan a tha zawk daih a ni
4. In tur lam:
Mihring taksa zaa sawmsarih (70%) vel hi tui a niin mithiamte chuan an sawi a. Kan taksa khawl hrang hrang ten thataka hna an thawh theih nan tui in that a pawimawh a. Kan taksain a mamawh tawk tuiril a hmuh loh chuan hriselna pawh a nghawng thui thei viau dawn tih a hriat a ni. Tui hi nitin kan taksa atangin zun leh ek, thlan leh thawk chhuah atangtein a kalral ve zel a, a kalral zat hi kan lakluh ve nghal zel a ngai a ni. A tlangpuiin puitling chin chuan tui hi nikhatah 2 to 3ltrs vel kan mamawh anga chhut a nia, kan mamawh tam deuh chang pawh a awm bawk ang. Khawlum laiin thlan a chhuah tam avang te, ni sa hnuaia awm te, hnathawh hah leh insawizawi avanga thlan a chhuah tam changte hi chuan 3ltrs vel in a tha.
Thenkhat chu tui in harsat ve deuhte pawh a awm theih a, tui han tih hian tuisik ngawr ngawr lo pawh tuiril lam hrim hrim ; thingpui, theitui, antui leh soup te pawh a huam tel vek tih hre ta i la. A thingpuisen hang leh theitui ang zawnga kan lo in tam thei deuh a nih pawhin a tha vek tho. Tui in tur hian a hal hun nghah kher tur a ni lova, vawikhata kan in tam theih vak loh pawhin tlem te tea in deuh sek mai tur a ni, a tha phian zawk. Hnathawhna dawhkan emaw kan awm tam deuhna hmunah chuan tui botle hi inchhawp tawp mai i la, in tam a awl deuh. Kan muthilh laiin tui in lova hun engemawchen kan awm dawn avangin zan mut dawna han in zeuhte a tha a, zing thawh hlimah pawh in nghal a tha. Tui in that hian zun a tidalin zunkawng a tifai a; vun a tinungin a ti-eng a, pumpui na pawh a vengin a tiziaawm thei a ni.
Tlipna:
Natna kan tawrh thin tam tak hi chu kan nitin khawsakphung (life style) in a zir loh vangte a lo ni thin a. A bikin ei leh in kan fimkhur tawk loh vanga kan tawrh hi a tam ber awm e. Khawilai leh restaurents vela an zawrh ei leh in turte hi taksa tana tangkaina nei lo mai ni lovin, hriselna atana tha lo leh nghawng pawi tak nei thei deuh vek a ni. Tunlaiin khawchhak lam atangin tunhmaa kan hriat ngai loh noodles leh ei phung chi hrang hrang kan lalut nasa em em a. Hengte hi eng atanga an siam nge tih pawh hriat loh leh ingredients dik tawk lova tarlan tam tak a awm thin. A vawnthatna leh a ti itawmtu atana an hman rawng leh bawlhlo te hi kan ei tel a lo ngai tho si a. Sodium sang tak tak leh thau chhe chite an hmang nasa a, calorie chhe chi an pai tam em em a ni. Ei tirh chuan min tipuarin min tichak ve bawk mahse, a hnua taksa tana tha tur engmah a awm lova. Sodium leh thau chhia taksaah a chhekkhawl a, natna benvawn vei turin min lo buatsaih reng zawk a ni tih hriat tur.
Ei leh in tha han tih hian a man to leh a tui tui lam a ni lova, a chhuak thar leh a landana mawi leh itawm lam pawh a ni hek lo. Hengte ai chuan kan local thar mantlawm leh hnaivai zawkte hi a tharlamin a lo hrisel phian zawk mai. Chemical tel lo organic farming-a tharte hmuh tur tamtak a la awm bawk a, hengte phei hi chu ram dangah chuan an ngaisangin a hlutna pawh a sang fal nalh bik a ni. Mizoram hi kan vannei a, thlai hnah hring lam kan ngah hle a, kan chin leh thar pawh ni lem lo ramhnuaia mi te nen lam eiphung pawh kan ngah a, a fur a thalin duhtawka ei tur kan nei a ni. Ramdangah chuan thlai hring hi a vangin a man pawh a to em em a, mi harsa deuh tan phei chuan duh angin an ei pha lo zawk thin. Ram dang/state dang atanga kan lakluh man to tak tak, a landana mawi leh itawm satliah ai chuan kan local thei leh thlaite hi fere deuh mahse a hrisel zawk daih a ni. Engtianga sawngbawl leh enganga rei nge kalkawngah a rawn thang tih pawh hriat mang loh ai chuan a tharlam zawk bawk. Heng kan thlai leh thei thar ang angte hi a hunlai a mi zel a tharlam ngeiin ei nghek zel mai i la, kan hriselna pawhin a thatpui zawk ang.
@ Mafaki Hnialum
