HMEICHHE HUANG – ‘IRON’ I MAMAWH CHIANG MAI!

Dawldang, sam tla, chau ngawih ngawi leh lu-na te hi kan taksain iron a tlakchham avanga symptoms langchhuak thei thenkhat an ni.

Iron tlakchham hian taksa hriselna kawngah harsatna chi hrang hrang kan tawh phah thei a, chutianga harsatna kan tawh loh nana ei leh in atanga iron kan lak luh theihna tur a chaw tha a ni.

Hmeichhe puitlingin nikhatah iron 19 – 50:18mg leh mipa puitlingin 19:8 mg kan mamawh niin mithiam ten an sawi.

  1. Sa thin: Sathin (liver)- ah iron a tam hle a, sa ei mi tan chuan haemoglobin level tihsan theihna \ha tak a ni. Ar thin gram 100-ah hian iron 9 mg awm anga chhut. Bawng thin-ah hian calorie a tlem a, iron a pai hnem a, a tha hle bawk.
  2. Lui lam sa: Sangha thau te hian Omega 3 fatty acids an pai mai bakah iron pawh an pai hnem hle. A bikin sardines, mackerel leh Indian Salmon ten sangha rau rauah pawh iron an pai hnem lehzual.
  3. Bawngsa: Sa tisen (red meat) hian thisen a siam chak a, mahse, a thau tel lo a ei tur a ni. Bawngsa hian iron a pai hnem a, bawngsa gram 85-ah iron 2.1mg awm anga chhut a ni.
  4. Arsa: Arsa-ah pawh a awm ti tha laiin iron a pai hnem hle a, arsa gram 100-ah 0.7mg iron awm angin an chhut. Sa ei mi tan chuan a thling, a thin leh sa tisen te hi haemoglobin siamtu tha tak a ni.
  5. Maimu: Maimu (pumkin seeds) gram 100-ah iron 15mg awm anga chhut a ni a, chu chu mi pakhatin nikhata iron a mamawh 83% vel a ni. Maimu hi Omega 3 fattyu acids a pai hnem bawk a, cholesterol tihhniam nan a tha hle bawk.
  6. Brown rice: Brown rice hi rihna tihhniam duh leh cholesterol tihhniam nan bakah chaw paitawih lama harsatna nei te tan a tha hle a, iron a pai hnem viau bawk.
  7. Whole grain: Whole grains hi digestion atan a tha a, rihna tihhniam nan leh cholesterol tihhniam nan a tha bawk. Iron a pai hnem a, chuvangin heng whole grainwheat, quinoa, oats leh barley te hi thisen siamtu tha tak an ni.
  8. Dark chocolate: Chocolate dum chi, rawng tak hlar mai, thildang pawlh vak loh hian iron a pai hnem hle. Dark chocolate gram 100-ah iron 17mg lai awm angin an chhut.
  9. Lentils: Lentils gram 100-ah iron 7.5mg awm anga chhut a ni. Iron bakah lentils hian magnesium leh vitamin B6 te pawh a pai hnem hle. Lentils gram 100-ah dietary fibre grams 30 vel awm anga chhut a, cholesterol a pai miah lo bawk.
  10. Dried fruits: Theirah tihro ang chi ho hian iron an pai hnem hle. Dried fruits hian iron bakah vitamins leh fibre te pawh an pai hnem.
  11. Strawberries: Theihmu lam chi ho hi thisen siamtu tha tak an ni. Iron an pai hnem bakah vitamin C an paihnem bawk.
  12. Alu: Alu pawhin iron leh vitamin C a pai hnem a, vegetarians tan chuan iron lakluhna tha ber pawl a ni.
  13. Spinach: Spinach hian iron pai hnem hle a, gram 100-ah iron gram 2.7 awm anga chhut a ni. Iron bakah vitamin A leh C leh magnesium a pai tel bawk.
  14. Tofu: Tofu pawh thisen siamtu tha tak a ni, tofu gram 100-ah iron 5.4mg vel awm anga chhut a ni a, vegetarian tan chuan iron hmuhna tha ber pawl a ni.

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