Thau heh thau hmangin neh thil
Minung ah thau tam lekhaw kin thau ze napui cia thau heh thau phunkhat hmangin neh thil tiin mithiam te in tawk ii.
Rongmeh suanghnak in kin hmanghnak thau canca Ung Thau (Coconut Oil) hmang pha ii.
Omega 3 telhnak rong ai pha
Tipui thuk roh ai umhnak nga sa, Salmon nga te pawl le Sardine nga te pawl le thingthai mu te pawl heh pha ngai ii. Zarh 1 ah nga sa vai 2-3 dung ai lo le sikhaw company te in bawnhnak nga omega 3 telhnak nga thau ai pha ii.
Tiksa ah thiir daat tam ruai tuh
Thiir (Iron) heh kin thisan song ai thi a san pawl lamvak cak ruai ii. He tel loin thisan in pha ngaiin Oxygen ngah thil lo ii. Tiksa in thiir daat tlawm lekhaw tiksa ah pem umh lekhaw thisan suak tawp thil loin lung thai ai nupang nai nai te ca a laukul roh ii.
Thiir daat tamhnak rong te tu Kawlpaw sa, tikep (Clam, Mussel), Pakap (Spinach) le Sai Ar sa (Turkey).
Ri (fibre) tam ngai kin kuul
Ri tamhnak rong ai fangin rikam vual lo leek zolo tiksa ai cini (blood sugar) dinhmun kilkhawl ii. Ri tamhnak rong ai le singkhaw pumpui cak ruai ai thil ciang lo te pawl suak ruai vual ii. Ri tamhnak rong te tu thingthai, pe, phiang, laaifaang le faang te pawl ii.
A rual in phung 2 hmangin cakhnak
Calcium heh thisan le ruh ca pha tiin ling tlang kin tam ii. Mithiam te in a tawknak tu Calcium tampui ai maanin kin song ah lut cuang lo ai cia hrangah Vitamin D kin kuul beet ti ii. Ciamaanin Calcium ai le singkhaw Vitamin D ai tel kuul ai a rualin ai loin a caan dangdang ah ai pha ti ii.
Calcium tamhnak rong te tu parsley tiin kohnak mungla var phunkhat le broccoli hnah te pawl hah pha ngai ii.
Protein dinhmun ling kuul
Kin taksa a ritdan paangngai hlen tuhin tiksa tam kin kuul bangin kin taksa ai thau te pawl khai tlawm ruai kuul ii. Nupang tam sawnin Protein sam de ii.
Protein tamhnak rong te tu sa, nga sa, ar sa le arti te pawl, thingthai mu, tofu le pe phuncang te pawl ii.
Thau tlawm ruai kuul
Kin tiksa ah thau te pawl umh menma tuh loin a kaang ruaitu heh insulin ii. Cia insulin cak ruai tuhin Conjugated Linoleic Acid (CLA) heh thil poimawh ngai ii ai heh heh kin tiksa in bawn thil lo maan ai kuul ii.
CLA telhnak rong te tu hampa ian aihnak kawlpa sa le kawlpa hnawiti te ii.
Ref: http://www.healthandlifestyle.ca/health/diet/
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