Tuhun ciang zatui zaha in tamman mah mah hi. Kawlte paunak khat ah ” I neih loh sangin i theih loh poizaw ” a cih bangin i theih loh man a i supna tam gige hi. Nisim a i an nek te sungah a man pha mahmah vitamin hoih nono tampi kihel hi. Hih thu theihi le’ng sum tampi bei-in zatui zaha lei kul lo ding hi. Tua vitaminte pen bang an namte pan kingah cih i theihna dingin a nuaia bangin honggelhkhia ing.
(1) Vitamin A
Naupangte a khan theih nading, mit khuamuhna a hoihsak , guh le hate thakhauhsak hi. Anteh hing , mehthuk, sasin, ngapithau, thawbat le cheesete pan kingah hi.
(2) Vitamin B1 (Aneurine)
Voksa, mangbuh, sasin, bawngnawi, aalu, mawngphal, benang, ngasa le gatuithuk sungah om hi. Hih B1 pen naham semte le naupangte ading kisam phadiak hi. Beri beri a kici khe bawk a kipan pumpi a bawkgawp natnate pen hih vitamin kisapna hang hi pen hi.
(3) Vitamin B2 (Reboflavine)
Sasin, bawngnawi, aktui, cheese, sakal, yeast-te pan kingah hi. Hih om kei leh kam sung meima, lei sahgawp, lei sanin na cihte piangding hi.
(4) Niacinamide (Nicotinic Acid Amide)
Khuak zatna tawh nasemte ading kisam phadiak hi. Hih niacine om kei leh Pellagra kici natna nam khat kingah hi. Tua bang natna a neite a sungtholh, a cithak thei banah lungsim maan pha lo ding hi. Hih bangte pen mizawng te natna ( Disease of poverty ) kici hi. Tuate annek a tampenin vaimim ai’hkeh, buhsih,meh gina lo ne uh hi. A dal nadingin sa, aktui le bawngnawi an tawh neksak ding kisam hi. Sasin, voksa, sakal, tuu/kelsa, ngasa, bawngsa, be-ik, aalu-te ah hi vitamin om hi. I gatuithuk le vitamin ahi zongin gatuithuk tawh a kihuan an dang khat peuh sungah hih vitamin om hi.
(5) Vitamin C
Hih vitamin om kei leh thazaw, liamna khatpeuh ah sisan luang baih diak, hani sisan zong uih thei a, kam sung namsia sak hi. Ha zong ling baihsak phadeuh hi. Koi pan kingah: Mehthuk, ankamlumpak, lingmin, lengmaw, tampaza, aalu le ahihng silsel antehte pan kingah hi. Naupaai numeite, nau nawi pia nupite, naupang neulaite in hih vitamin kisam phadiak hi.
(6) Vitamin D
Hih vitamin pen Calcium le phosphorous tawh nasem khawm, amau teng kigawmin guh piangsak uh hi. Hih Vitamin om kei leh rickets kici guhzaw natna kingah thei hi. Koi pan kingah: Aktui, ngagul, sardine nga, ngaipi thaute pan kingah hi.
Ciaptehhuai: Adang vitaminte tawh a kibat lohna khatah Nitaang in mihing’ vun tung pan a kap khak leh tua pan vitamin D piang hi. Tua hi a, naungekte zingsang nisuak cilah phoin ni a sat pian ciang tup ding hoih hi. Khuapi sunga teeng naupang ten nisa mu lo uh ahih manin a gol ciangun a khuk tuahin guh thahatlohna namte ngah thei hi.
Calcium pen bawngnawi sung, cheese sung, anteh thei puam a kilothak a hing sitsette sung le aktui sungah om hi. Phosphorous pen ngasa, bawngnawi, aktui, satak, buhtang le mangbuh te sa tawh kigawi lote sungah om hi. Singgah nam tuamtuam le benang sungah zong om hi.
(7) Vitamin E
Mangbuh pan a kingah athau nam khat, mawngphal sathau, be-ik, sasin le aktui sungah om hi. Hih vitamin pen numeite ta neih nadingin kisam hi. Satak leh sin hoih nadingin zong kisam hi.
(8) Vitamin K
Ankamlum, ankamlumpaak, vok-an lingnei lote le Kale a kici ankam nam khat sung pan kingah hi. Vitamin K om kei leh sisan a luan ciang kang pak thei lo hi.
(9) Vitamin P
Hih vitamin pen sihui neuno (Capillary) kicite thahatsak hi. Liamna, tem tawh ki-at khak ciang sisan tampi a luankhiat ding kham hi. Singgah tuamtuam, lengmaw le anteh theipuam sungah om hi.
Inn nupiten hih a tunga thu 9 sung a om vitamin te meh ding a lei ciangin mangngilh kei ta uh hen. (May 2010)
Source: Zangkong Awging
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