Thisen siamtu Iron paihnem Chawtha
*Dawldang, sam tla, chau ngawih ngawi leh lu-na-te* hi kan taksain *iron* a tlakchham avanga *symptoms* lang chhuak thei thenkhat an ni._
_*Iron* kan tlakchham hian taksa hriselna kawngah harsatna chi hrang hrang kan tawh phah thei a,
_Hmeichhe puitlingin ni khatah *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 tha 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 grain- wheat, 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 anga chhut a ni._
_*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._
_*The Aizawl Post (Daily Newspaper)*_
_*Iron* kan 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 ni a *Times Of India health section-in* a tarlan te kan rawn chhawp chhuak e._
_Hmeichhe puitlingin ni khatah *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 tha 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 grain- wheat, 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 anga chhut a ni._
_*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._
_*The Aizawl Post (Daily Newspaper)*_
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