- Nutritional Powerhouse of Brown Rice, Quinoa and Millet
- Health Benetit of Eating Them Together
Kan han sawi tur thlai pathumte ka ei atanga, keima tawn hriat han share ve phawt che u a thain ka hria a. Thla ruk vel chu ka ei ve tawh a, ka ei chinah ka chakin ka thatpui hlein ka hria. Tunah hian kum 95na ka hmang mek a, ei rawngbawl leh keima mamawh thilah tanpui ka ngai lo. Motor khalh pawh ka huphurh lo, mahse ka chhung ten an phal loh avangin ka khalh ta lo mai a ni. Kristmas leh Kum Thar ruai leh zaikhawm te hi kum enge mawti chhung chu ka kal tha peih tawh lo va, mahse nikum 2024 kha chu pelh miah lovin Kristmas program ka tel kim vek a ni. He article hi lo chhiar ula heng thlai pathumte hi lo ei ve ngei ang che u.
Pathianin mihring a siam tirh te a, an chawei tur a lo duan sakah khan a chunga kan han tarlan, thlai fang nei pathum te hi a sawi tel a. “Ngai teh u, lei chung zawng zawnga thlai chi nei awm tinreng leh thing chi nei rah awmnate chu ka pe che u a ni; in chaw atan a ni ang,” tiin. Nutritionist thiam tak takte leh ei leh in chungchanga daktawr thiam, tawn hriat ngah tawh tak ten an sawi chu, A chunga kan sawi, thlai fang nei pathum han chhum pawlh hian chaw tha tak, inbuk tawk (balanced nutrient-dense dish), kan taksa atana tangkai tak a siam a ni. He thlai pathum inpawlhte hian kan hrisel nan an tangkai dan chu engtinnge an lo sawi?
Pakhatna: Complete Protein Profile:
Complete Protein han tih hian, Nutrient-Dense Protein, Essential Amino acids pakua-te awm kimna hi a ni. Heng Amino Acids te hi kan taksain a siam thei lo va, kan chaweiah kan ei tel ngei a ngai a ni. Kan hriat theuh angin, Protein hi kan taksa than zel nan leh thawm tha zel turin a pawimawh a, abikin tihrawl (muscles) leh ruh siamtu leh chakna atan a pawimawh a. Complete Protein hi sa leh artui, bawnghnuteah te hmuh an ni. Thlaia protein awm hi complete protein an ni lo va, a chunga kan sawite, Quinoa, Millet leh Brown Rice han chhumpawlh hian Complete Protein a siam a ni. Sa ngheite tan chuan ei ngei chi a ni.
Pahnihna: Steady Energy Release: Taksa Chakna Petu Rinawm:
He thlai pathum, Quinoa, Millet and Brown Rice te hi thlai fangnei,(whole grain) an ni. He thlai pathumte hi, low glycemic index an tih hi an ni a. Chu mi awmzia chu kan chawei atanga kan taksain chakna a lakna glucose kha zawi zawiin taksa hman tawk chauhin a rawn chhuah tira, chu chuan kan thisena thlum (sugar) kan taksa tana tha tawk turin tluang takin a thawh tir a ni. Kan thil eite glycemic index sang tak a nih chuan, kha mi thlum sang tak sawngbawl tur khan kan pancreas in insulin a rawn chhuah tam tir a tul thin. Glycemic Index sang tak tak kan ei reng chuan kan pancreas kha a thawk rim lutukin a lo chau thei a, kan taksa mamawh zat, insulin a siam thei lo va, zunthlum vei kan lo ni mai ang. Tin, sugar crash an tih, thisena thlum san lutuk vanga chauhna a awm thei bawk.
Pathumna: Taksa Mamawh Vitamins leh Mineralin a Hausa:
Brown Rice hi magnesium, selenium leh Vitamin B in a hausa a. Ruh hrisel nan leh chakna leh natna do theihna atan a tangkai. Chu bakah kan chawei sawngbawl dan (metabolism) chak nan a tangkai bawk.
Millet (buhtun) hi iron, phosphorus leh antioxidants an ngah a, chakna (energy level) a tanpui.
Quinoa hian folate, zinc leh magnesium a ngah a, hei hian kan cell siam that nan leh hriatna thazam (nerve) a tanpui. Natna do theihna pawh a tanpui bawk.
Palina: Digestive Health: Chaw Kawng Hrisel Nan:
An pathum hian fiber in an hausaa, abik takin millet hian fiber a ngah zual bik a. Fiber hian kan thil eia thau tha lo, kan thisen dawt rawn hnawh zim thei tur leh natna hrik thenkhatte, lapuain tui a hip ang hian a hip thei a ni. Tin, fiber hian kan chawei a puntir, (bulk) a siama, chu chuan dai kal a tinuamin ekkhal lutuk leh nem lutuk a veng. Tin, kan fiber ei atanga kan rilin a rawn siam chhuah, thil pawimawh leh tangkai tak pakhat chu butyrate (short-chain fatty acid) an tih hi a ni. Butyrate hi kan rila awm, kan cells chawmtu chakna hnar ber an ni. Kan ril tan hian fiber hi a pawimawh em em a, mi thiamte sawi danin kan natna zaa 75-80 vel hi ril lam chaklohna vang a ni an ti a ni.
Pangana: Heart Health Support: Lung Hrisel Nan:
He thlai pathumtea fiber, magnesium leh antioxidants chak tak awm hian lung a ti hrisel. Fiber hian thau tha lo,cholesterol a lo hip a, magnesium hian kan thisen dawtte a vawng nuamsa (relaxed) a, chu chuan BP sang a veng. Quinoa leh Millet a antioxidant awm hian kan lunga free radicals vanga inflammation awm thei a veng bawk.
‘Free radicals’ hi oxygen, kan thawkna atana boruak pawimawh tak mai atanga rawn in siam chhuak a ni. Thil kan hmuihmer ei leh meizial, sahdahah te hian a sang hle a. Kan timur (cell) laimu a ti chhiain cancer awm theih nana sulsutu pawimawh tak pakhat a ni. Timur (cell) ah thau thalo a fuan khawm tir a. Chuvangin kan timur te chu an lo vuai hma a, min ti tar hma thei a ni. Tin, pumpui bawh pancreas a insulin insiam chhuahna hmun a tih chhiat theih avang leh timur ah thau thalo a tawmkhawm tir avangin insulin hnathawh tur a dova chuvangin zunthlum a awmtir thei. Heng ‘free radicals hlauhawm tak tak lo suasamtu bertu chu antioxidants antihte hi a ni a. He thlai pathuma antioxidants chak tak awm hi, heng free radiclas hlauhawm tak tak lo bei tur hian an pawimawhzia hi sawi mai ai hian an pawimawh a ni.
Parukna: Weight Management: Buk Rihlam Control Nan:
Thlai pathumte hi fiber an ngah theuh a, hei hian riltam thuai lohna (satiety) avangin thil ei tam lutuk lakah min veng a ni. Quinoa protein class sang tak awm tam hian kan tihrawl a veng him tha a, tihrawl chak tha tak hian kan thau tha lo thenkhat a ei ral thei.
A Chhum Dan: Brown Rice no thum leh Quinoa leh Millet no khat ve ve a pawlh tur. Fai taka sil a chaw chhum pangngai anga chhum mai tur a ni.
Chhiartu zawng zawngte, kan thu chhuah min lo chhiar sak avangin kan lawm em em e. In thiltihna kawng engkimah Lalpa’n malsawmin kaihruai zel che u rawh se.