Innkuan Cidam

✴️Thakhat thu-in thazaw in ci' aling gawp pen banghang ahiam?🗯️💬

💥 Pumpi in tha aneih theihna dingin athum(akhum) kisam hi.Sithum 🩸70mg/dl (3.9mmol/L) 🧪sang in atawm zawte sithum kialua(သွေးတွင်းသကြားဓာတ်နည်းခြင်း/hypoglycemia) kici hi.

💥Annekna pan a kingah athumte lak pan pumpi in azat valte ih sin(liver)🤎 le ihsa💪 (muscles)te ah kiseng aa,pumpi in akisap hun teh zanghkhia kik hi.Ihnek in daihlo-in pumpi sung aa kisengte zong a kizat gaih teh sithum kiamlua gawp thei hi.

💥Sithum akiatluat teh thakhatthu-in
- ci'ling ding
- khua-ul suak ding😥
- thazawin zawmgawp ziau ding😵‍💫
- gilkial aihkeh luaksuak ding🤮🤢
- lutang na ding😨
- lungtang 🫀kisai nawh/manlo ding
-lungbuai gawpin om hithiat theilo ding🫨
- muk💋,leei👅 le biangte zia/hiik gawp ding
- ih mel daang' gawp ding(ci kaang in dammawh mel)
- lung-amin ihmut suak ding 😵
cihte hithei ahih manin kibawl pah kul hi.

🛑Hih bangte nathuak leh amanlangin athum🍯khat peuh" ne/dawnin tawlnga in!(Cithum tui,singgah tui,avot bungte,soklek,...)🥛🍹🍩🍮

💥Mun khat peuh² na paiteh athum khat peuh pua hamtang in!🍬🍭🍫

💥Sithum neite-in a sithum tehna tawh kituak loin zatui/tang a zat val leh sithum kiamlua thei hi.

💥Sithum neilo napi'n kuate a si kiamthei hiam cihleh
- annek in nasep nading tha a daihlo te(annek pongman lote)
- sithum kiamsak thei zatang nete💊(ငှက်ဖျားza te pawl..)
- an nelo-a zu dawn² te🍻🥂🍺🍾🍷
- natna gil pawlkhat a neite(sin khang te,kal natna nei te,...)🩻
- pumpi in insulin🧬 tam a bawlkhia luate

💥An pongman in ne leng sithum a kiam pak pen kidam suak hi.A hong kiam zel² aa leh athei siam siavuan/mah 🧑‍🔬te tawh kilak kul ding hi!

Deihsakna tawh,
Lun📝💌📫

🫄👶Naupaai hun sung nauno khantohna🫄👶(part 3)💐

Naupaai hun akha giatna pan kha sawm (third trimester) hunsung pen nauno khang mah" in asuakna dingin a kiging hun hi.

Naupaai hun ahuampi in kal 40 ci'n ki ciamteh aa,ahih hangin asuak baih leh asuak hak om hi.Kal 1,2 bang a ziakai leh siavuan siamah ten hon encik in akisam leh anawhzaa hongpia ding hi.

8️⃣ Kha 8na(kal 29-32)
-Nauno hong tang'(kicking)sem" in a pumpi ah athau te khol ta hi.

-Athuak 🧠zong khangto mah" in khua👀 muthei,khua 👂zathei ta hi.

-Asungkua 🫀te atamzaw pi'cing ta aa,atuap🫁 pen pi'cing nailo hi.

-Kal 32 acin khitteh nauno letmat 16 kiim sau in lb5 bang gik ta hi.👶

9️⃣ Kha 9na(kal 33-36)
-Nauno hong khangto sem" in atuap 🫁te zong pi'cing to kawm" hi.

-A reflex te zong pi'cing ta in amit te hak👀 zel,mitsi zel,a lu hei thei in khuttum✊ sim thei ta hi.
-Aw🎶🎵 te,khuavak🌞 te leh ihzawtna(nu gil)te thei in hon thukkik(respond/တုံ့ပြန်)thei ta hi.

-Kal 36acin khitteh nauno letmat 17 pan19 kiim sau in lb 5.5pan 6.5 ciang bang gik ta hi.

🔟Kha 10 na(kal 37-40)
-Nauno amun kigak ta ahih manin limtat nawn mello hi.
-Asuah khiat ding omdan in omta hi.(Atamzaw alu a nuailam ah om)

-A ut hun" in nausuak nang' gilna ziau thei hi.

-Nauno alu anuai lam hong tuaksuk ciangin ihgil hong zang' in ihlam pai dan nuam zawdeuh hi.(Tuadan honghih zawh kal 1kiim sungteng in nausuak thei hi.)

-Kha 10 a phak teh nauno letmat 18 pan20 kiim sau in lb 7 bang gik ta hi.

Genbeh- Nauno acidamna ding in nute in akisam zatang(Folic acid, multivitamins,..)te leh tha om dingte nek leh dawn kul aa ihmut hun,tawlngak te zong a kicin ding thupi hi.

Lungdam,
Lun📝☘️

🫄Naupaai hun sung nauno akhantoh nate part-2👶💐

🫄Naupaai hun in a kha 4-kha 7( Second trimester)sung pen nauhaihna🤮 te veng in ankam lim in anop mah" hun hi.

💐 Kha 4na(kal13-16)💐
👶Nauno akhutme 👣kheme te piangta in acin💅,asamte po ta hi.

👶A mitkhu,mitkhumul te hong omta in aha🦷 leh aguh🦴 te zong hong sak sem" ta hi.

👶Nauno in akhut te tawpthei,ham(yawn/သန်း🥱) thei,kidawk🕺 thei ta hi.

👶Doppler tawh alungtang🫀 kisai kiza theita in theihna thagui(အာရုံကြော)🧠 te'n zong nasem ta hi
👶Ultrasound 🩻pan anu apa(gender)ki telmuh ta hi.
👶Nauno tha 4 acin teh letmat 6 sau in 4ounce gik ta hi.

💐Kha5na(kal 17-20)💐
👶Nauno asa(muscle/ြကွက်သား)te khang in tang thei ta aa nute in nau atat lam kithei hi.

👶Aban💪,anungzang teng leh a thaizek'(နားထင်)kiim teng ah mulnel te po ta hi.

👶Nauno pen alamtui tawh sauvei kidiahna pan siatna a omlohna dingin apumpi in athau khal tawh kituam ding hi.

👶Nauno kha 5acin khit teh letmat 10 sau in lb pan lb khat kikal gik ta hi.

💐Kha 6 na(kal 21-24)💐
👶Nauno amit👀 hak thei ta in a hehchai(နှာချေ) teh zong nute in atat lam kithei ta hi.

👶Awging👂 azak teh hongtang', alungtang🧠 kisai kinawh zaw cih bangin hon thukkik theita hi.
👶Nauno kha cinglo in asuak leh kal 23 a pha khin te ICU sungah kikhem bit leh nungta zo hi.

👶Kha 6 acin khit teh nauno letmat 12 sau in lb 2 gik ta hi

💐Kha 7 na(kal 25-28)💐
👶Nauno hong khangto sem" in apumpi ah athau te hong kikhol in alamtui(ရေမွှာရည်)kiamta hi.

👶A khuazakna zong pi'cing ta in apualam pan aging,ana leh khuavak te thukkik thei aa, aom dan zong laih" ta hi.

👶Nauno kha 7 a cin khit teh asuak leh nungta zota in letmat14 sau in 2-4lb gik hi.

Zomto lai ni,
Lun📝☘️

🫄Naupaai hun sung nauno akhantoh nate(Fetal development/သနွေသားဖွဲ့ဖြိုးခြင်း)🫄

🫄Mihing khat a pian theihna dingin a masa in numei' nautuui(သားဉ)🥚leh pasal' lungno🪱(သုပ်ပိုး)kigawm in naubu sung ah hong khangto aa nauno ding hongpiang hi.

🫄Kha10 sung nau kipaai aa, kal 4(ni 28)teh kha khat ci'n ki sim hi.

🫄Naupaai hun pen a kha masa3 teng,kha laita 4 teng leh anunung kha3 teng ci'n khenpi 3 in ki suah hi.

♦️Kha masa 3 (First trimester)♦️
Hih hunsung pen nau tuisik apian paa kipan kal 12 sung hi aa, nau a siat theih pen hun hi in kidawp mah" kul hi.

1️⃣ Kha1na(kal 4 d**g)
-Tui adim nau-ip(ရေမွှာအိတ်)sung ah nauno hong khangto in a nu kiang pan kisap te la in a kisam lo te apaih theihna dingin alam'(အချင်း)te zong hong piang ding hi.

-Nauno a maitang'(face)👶teng leh a si(blood)🩸te hong piang in alungtang🫀 zong kisai ding hi.

-Kal4 aphak teh nau buhtang🌾 cia pha ding hi.

2️⃣Kha 2na(kal 5-8)
-Nauno a maitang' hong kitel sem" in a bil 👂ding te zong kipan ta hi.

-Akhut💪🦵 akhe ding te amon(bud/အတက်)in om ta aa,athuak🧠(brain,spinal cord,အာရုံကြော)lam te zong khangto ta hi.

-A guhngek🦴 te leh a gilzang te zong piang ta hi.
-Alu apum sangin gol zaw aa kal 8 aphak teh letmat khat(လက်မ)cia pha in 1/30ounce gik ta hi.

3️⃣Kha 3na(kal9-12)
-A khutme🙌 kheme te ,a cin💅 te,abil👂 te hong piangta in ahanii(gums)nuai ah aha🦷 pianna ding te hong khangto hi.

-Numei/pasal(gender)💃🕺 ding zong piangta aa ahih hangin ultrasound pan kitel muh nailo hi.

- Nauno in akam ka in,a khuttum te sim zel khah zel theita hi.
-Kal 12 aphak teh nauno amel asa mi tawh kibang ta a letmat 4 sau in 1ounce(အောင်စ) gik ta hi.

Mailam ah zomto lai ni ei,
Lun📝

💥Khua alum luat teh ki kep zia💥

💥Tusung teng Asia gam pawlkhat khualum hualpi🔥 (heatwave,အပူလှိုင်း)in hon nawk in khualum mah" hi.

💥Hih bang hun teh apua lam khualum na pen pumpi sung a lumna sangin tam zaw ahih manin ih pumpi zawm in damloh lawh aa naupang no👶 te leh pitek🧓 putek te in thuak lah phadeuh hi.

💥 Khua alum luat hun sung kikep zia ding te👇
-Puan a pan 👯thei",khua-ul a huh baih te silh ding

-Tui💦 tam pi" dawn ding(khua-ul luang khia te dim kik nang'-singgah🥝🍏🍉 tui,အချိုရည်,ဓာတ်ဆား,...)

-Kongkhak (ပြတင်းပေါက်)te ah puan(လိုက်ကာ) khai ding(apuan te kawt,nel sak leng huih vot tuam)

-Nisa lak ah vak" lo ding,vak leh kawl lukhu☂️ khu ding

-Sun khualum laitak🛀 ki sillo ding(zingsang🕢 leh nitak🕖 nidaih hun ah ki sil ding)

-Khua-ul tampi luang ding in gamta lo ding(gtn: exercise, nasem,...)🏋️⛹️

-Vakna 🚶pan inn tung teh pangkaa, aircon te tawh khauh tak in kimut saklo ding

-Tuikhal,avot lua te sang in pongman💧 tui te dawn zaw ding

-Ci sa,lutang na,gawl na a tuam" om thei ahih manin zat pak theih ding in paracetamol 💊kiging ding(Natna a omleh siavuan🧑‍⚕️, siamah🧑‍🔬 te mah d**g masa ding)

-Sawtpi lum,tut na pan ding vatlo ding

👇*Ki dawp ding*🔔
-Naupang no 👶te aci sa,atha zaw,hong hehbaih,an leh nawi te ne mello🧑‍🍼🤱 cih bang a pongman lo khat peuh" a om leh kimawl sak nawnlo in munkhat ah tawlnga sak,a khualum a daih nang' puan kawt tawh zut in zaap ding.

-A cisa 🔥38°C sang a tamzawk leh siavuan, siamah te kiang paipih ding.

Zingah thaiah⏳ zong khualum mah" lai ding ahih manin kidawm in cidam nang' ki kem ciat ni.

Na dam tek un,💃🕺
Lun🧾📬

Malaysia aa NGO clinic te

Malaysia ah NGO clinic 10 val om aa ei gambel ta ding in nuamtuam mah" hi.

Appointment lak kul a cih uh hang in a lem leh hon velsuak pah uh hi.Ih pai ma ho in kilak nop na lam te d**g masa leng lem pen hi.

Ha thong,ha phop leh ha puah(scaling) te zong a mawkna in ki ngah hi.

A thei kha nailo ih omleh ci'n clinic te omna mun, phone number,a ki hon hun leh bang lam te ki lak thei cih te hon lasawn hing'.

Primary care services a cih te naupaai te,naupang vaccine kisut,sithum zunthum nei te leh sikhang nei te ki lak thei cih na hi.

Lungdam,
Lun 🗳️📬

🩸Vitamin K🩸

🧪Vitamin K pen sathau tawh a kihel thei vitamin namkhat hi a pumpi sungah si 🩸a khalh theih na ding,liamma 🤕te ah siluang khia tawmsak in a dambaih theih nading leh guh🦴 te a cidam nading in kisam hi.

🧪Vitamin K pen
-kaihlan,🥬 ဟင်းနုနွယ်🌱
-kawpilum/ankamlum
-ankam sialnek🥬
-broccoli🥦/ankampak eng te🥦
-ကညွတ်/asparagus
-mehteh mehgah 🌾🫘🥜te pan a kingah sathau te ah tam kihel deuh in
-aktui,🥚cheeses🧀
-strawberries 🍓leh
-sa 🥩te ah zong tawm" kihel hi.

🧪Naungek👶🤱 suaktung te ah vitamin K kisam thei ahih manin asuah phet in a zatui🧪 khat vei ta kisun💉 ciat hi.

🧪Gilzang te in an hoihtak ahup theilo gilsung natna tuam" neite,zu 🍻a tamdawn lua te, vitamin K hup nading a nawngkaai sak thei zatang 💊ne te leh an gina🤢 a nelo te ah vitamin K kicing lo thei hi.

🧪Pumpi sungah vitamin K a kicin loh teh siluang🩸 baih,ci dup baih,si kang' theilo in siluang tamlua thei🤕, ek(stool) 💩vom in sipaa thei ahih manin lauhuai hi.

🧪Vitamin dang te tawh ki banglo in vitamin K pen siluan 🩸zia tawh kisai mah" in lauhuai a,zatang💊 pawlkhat(သွေးြကဲဆေး)te tawh ki nekhawm theilo ahih manin ei natna tawh kituak in a theitel siavuan🧑‍🔬 siamah 🧑‍⚕️te honpiak simloh eima thu in mawknek huailo hi.

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Lun📒📝📩📬

♦️Vitamin E♦️

♦️Vitamin E pen sathau tawh kihel thei,pumpi in a nasep ngeina te a sepzawh nading in a kisam vitamin nam khat hi.

♦️ Pumpi kisap zah vitamin E ne zo leng
-hon khangmoi 💃🕺sak,ci leh sa guai in teksuah nate hon dal sak(antioxidants)
-lungtang 🫀natna a piangsak thei nate(gtn.sikhang luat na,si sung ah sathau hoihlo te tamlua,...) pan hon khiap sak
-zu hang a hilo ih sin(liver)၊🖤 ah sathau tamlua natna te(အသည်းအဆီဖုံးခြင်း/NAFLD) nuamtuam sak
-numei ngeina hunsung a natna 🥴
(dysmenorrhoea )te nuamtuam sak
-ci leh sa hoih sak
-ih mit 👁️👀hon cidam sak
-khangcing sa te natdo thahat in natna 🦠hon dalsak
-ih tuap(အဆုတ်/lungs)🫁nasep nate hoihsak

♦️Bangteng ah vitamin E tampaa phadeuh,
-mangbuh thau(ဂျုံ‌ဆီ/wheat germ oil)🌾🌾
-nipi,bekan,မြေပဲ🌻🥜🫘
-almond tang'
-mai gah,ankamlum
-spinach(ဟင်းနုနွယ်), asparagus (ကညွတ်)🍀☘️
-hai gah🥭,thawhbat gah🥑
-red bell pepper(ငရုပ်ကောင်းnam khat)

♦️A cidam mite ading in pumpi sungah vitamin E tawmlua cih om khollo hi.Ahi zongin gilsung lam damloh in gilzang te in sathau a hup zolo mite ah vitamin E tawmlua thei hi.

♦️Annek na pan ihngah vitamin E pen pumpi aa ding in kicing vallua cih om ngeilo hi.A zatang 💊in ih nek te pumpi sungah a tamluat teh,
-sungnim in luaksuak ding😵‍💫🤮
-ki zawm ding😵
-lutang na ding 😨
-si luang sak baih ding 🩸
-lungtang natna neisa te sisak baih💀
-sithum neite a lungtang zawm sak baih🫀
-prostate cancer piang sak baih 💀
-ngawng leh lutang cancer damsa te piang kik sak baih💀
- pianpih mit hoihlo te(gtn.khuazan leh bangmah mu theilo te,..)suk zaw sak👁️👀
cih te hithei ahih manin a zatang 💊nanek nop leh a theitel siavuan siamah 🧑‍🔬🧑‍⚕️te dot phot huai hi.

Lungdam,📝💌📬
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Lun❤️

🌞Nitanglum pan a kingah🌞 Vitamin D(Calciferol)🩸

🌞Vitamin D ih cih pen sathau sungah a tui thei secosteroid hon khat te hi aa hormone ci leng man zaw hi.

🌞Vitamin D nam tuam" in ki khen aa gilzang te sung pan calcium, magnesium leh phosphate te a hup theih na ding in leh pumpi sung nasep na tuam" te hon huh thei hi.

🌞Vitamin D te koi pan tam ki ngah thei
-nitanglum awi na pan🌞
-vitamin D zatang ,zatui te💊
-athau tam ngasa te (Salmon,Tuna,...)🐟🐠
-aktui cik(ဉအနှစ်)🥚🍳
-sasin(liver)
-cheese🎂
-nisa a mu pateh(mushroom)🍄
-a ki bawl thuah nektheih te(bawngnawi🥛,အချိုရည်🍹,...)
🌞Adang mehteh meh gah te(nahtang🍌,bekan🫘,ဟင်းနုနွယ်🌿☘️,...) ah tawm" paa hi.
🌞Pumpi sungah vitamin D kicin loh sauvei leh bangteng ki thuak thei
-ankam limlo,tha bei in gim ding😵‍💫
-nuamtak ihmu theilo ding😵
-ci na 🤒baih ding,natgual in hon ban baih ding😷
-sam pulh ding
-guh te na ding,kawng na ding😩
-ci sa zaw ding😖
-lungsim thanem,lungkia baih ding😣
-calcium kicing lo sak ahih manin guh🦴 ngawt in kitan baih ding,naupang te a khe🦵 uh kual/kawi thei hi.

🌞Vitamin D pen pumpi sung pan paikhia hak a, kicing val lua leh
-sungnim in luaksuak 🤮
-dang tak" in zun suak" 🫨
-sung khak 💩
-ankam limlo 🤢
-tha zaw 😖
cih te ki thuak thei ahih manin a zatui zatang 💊in ihnek nop leh a theitel siavuan 🧑‍⚕️🧑‍🔬siamah te dot phot kul hi.

🌞Annek na leh nitanglum awi na pan a kiangah vitamin D te pen ih sin leh ih kal pan hormone te tawh a kigawm zawhteh kizangh thei pan hi.

🌞Pumpi sung ah vitamin D a kicin zawh teh ih gun te in bawl thuah nawnlo ahih manin nitanglum awi na pan vitamin D kicing val in ngah cih omlo hi.

🌞Naungek 👶te a nu 🤱nawizu ah a kicing leh a mau aa ding in vitamin D piak thuah kullo hi.

Translated by📝
Lun🌞
Lungdam❤️

🩸Vitamin C (Ascorbic acid)©️

🩸Ascorbic acid acih in pumpi sung ah tissue 🧬te a ki bawl na ding leh a khantoh theih nading in a kisam vitamin nam khat hi.

🩸Vitamin C pen pumpi' ki sap tuam" te ahi collagen pian na ding ,iron hup na ding,natdo tha 🦠ahat na ding,meima🩹 te a hul baih na ding leh 🦷ha,guh 🦴🩻leh guhngek te a to na ding inzong kizang hi.

🩸Vitamin C kicing tak in ne den leng
_lungzin na(stress)te ki tuakzo in ih tha lawp(လန်းဆန်း)sak🧠
_natdo tha hat sak ahih manin naptui,bukkhuh te ki thuakzo /ki hi pak" lo
_antioxidant🫦 nam khat ahih manin ci le sa guai sak hak,ki tek suah baih lo
_cibawk(ရောင်ရမ်း) te kiam sak
_lungtang 🫀thagui natna te apian theihna kiam
cih te leh ih pumpi vek in ki cidam zaw hi.

🩸 A thuk pian singgah🍓🍒🍎🍋🥭🍍 lim" ah vitamin C ki hel hi.Zasan gah🌶️🫑,ankam lum,ပန်းဂေါ်ဖီ/ပန်းစိမ်း🥦,kaithum 🍠te, anteh dup eng'te 🥬leh singgah dang🍉 te ah zong ki hel hi.

🩸Vitamin C pen ih pumpi in kem lo in a kisam lo teng zun tawh paikhia ahih manin nisim nek den kul hi.

🩸Pumpi sungah vitamin C a kisap sauvei leh si tha 🧪hat lo in thabei ding,ih ha 🦷te ki ling baih ding,siluang 🩸baih thei ding hi.

🩸Aval lua in ne leng gilna💥 in sungpai 💨thei hi.

Lungdam,
Lun💌♥️

Vitamin B12(Cobalamin)🅱️1️⃣2️⃣🅱️

🅱️Cobalamin pen mihing te leh ganhing te aci damin a khantoh theih nading in,a ki sam vitamin nam khat hi a 🧬DNA pian na ding, fatty acid leh amino acid te pianzia ah a huh in ki zang hi.

🅱️Theihna thuakgui(🧠အာရုံကြော)te pongman nasep theih na ding leh guhtui(bone marrow) sung pan 🩸sisan(RBC) te a khankhiat theih na ding in zong vitaminB12 ki sam hi.

🅱️VitaminB12 pen ganhing te pan a ki ngah nek theih tuam" 🍤🦞🍖🍗🥩🥓🥚🍳🥛te leh a ki bawl tawm nek theih pawlkhat te ah paa hi.Mehteh mehgah te ah paa khol lo hi.

🅱️Ih pumpi in annek pan a ngah VitaminB12 pen tampi in na khol thei ahih manin a cidam mi ta ding in kicing hi.Kua te ah kicing lo thei hiam cih leh
-Gilpi,gilzang te sung damlo na nei te(B12 hup na ding acid tawm/nei lo)
-Gilpi,gilzang a at thak te
-Pitek putek te🧓
-Sa a tang te leh an tawmbek ane te

🅱️Pumpi aa ding in aki cin loh teh,
-ankam lim lo ding
-tha nei lo in gimbaih ding
-zawm in ci sa zaw ding
-khutmee khemee te hik ding
-lei san in na ding👅
-kamsung na nei ding👄
-mit mang ding👁️
-lungsim ki khel ding(lungzing,lungkia,..)
-si tha hat lo ding(anemia)
cih te ki thuak thei hi.

🅱️Annek na pan ih ngah vitaminB12 pen tamlua cih omlo aa pumpi aa ding a ki samlo teng zun tawh pai khia hi.

🅱️Tha nei kisa lo in thaza khawng nanek nop leh siavuan 🧑‍⚕️siamah 🧑‍🔬te kiang mah d**g tang" lecin zatui💉 zatang 💊nek khialh omlo ding hi.

Lungdam,
Lun📝📩📬

Folic acid(vitamin B9 or Folate)🅱️9️⃣

🅱️Folic acid acih in ih pumpi sungah cell thak apian theihna dingin a kisam vitamin B nam khat hi a folacin leh pteroylglutamic acid zong kici thei hi.

🅱️Mi khempeuh folic acid kisam hi.Adiak in numei te bang nau'thuak(brain) 🧠 leh anung guh(spine) piangsual a omloh nading in a naupaai maadeuh leh a naupaai🫄 sungteng in folate a kicing in nekkul hi.

🅱️Bang teng ah folic acid tampaa,
-Ateh eng mehteh mehgah te🥬🫛🥦🥒
-Pateh 🍄,silngo
-Sa sin,sa lung(liver,kidney)
-Be tuam",nipi tang🫘🥔
-Mehtuk leh lengmaw tui te🍅🍋🍷🍹
-Aktui🥚,Vasa tui te🪺
-ကညွတ်(asparagus)
🅱️A ki bawltawm nek theih a tuam"(pongmoh🍞,mydaa(ဂျုံမှုန့်), cookies🍪, pasta🍝, crackers 🍘)te ahzong folic acid ki hel hi.

🅱️Folic acid pen nek theih tuam" ah paa ahih manin pumpi aa ding in a kicing lo cih tawm hi.Kua te ah kicing lo theihiam cih leh,
-Zu dawn" te🍺🍻🥂(Gilsung pan folate a hupna nawngkaai)
-Naupaai🫄 nupi te(nau akhan nading in ki limsap lua)
-Gilsung damlo te leh gilzang at tha te(hoih tak hup theilo)
-Pian pih gene 🧬 MTHFR nei te(pumpi zat ding aa khel theilo)

🅱️Pumpi sungah a ki sap luat(deficiency)hun teh bangteng ki thuak thei,
-Si hatlo ding(megaloblastic anaemia)
-Tha zaw in zawm ding🥱
-Lungtang kisai manlo dg🫥
-Hu Sam ding☹️
-Sam pulh ding🙄
-Cisa mual ding
-Kam sung na ding🤧
-Lungsim dailo ding
-Naupaai sung a ki cing kei leh nau a nung guh te piangsual thei

🅱️Folic acid pen a zatang💊 in zong om aa siavuan ten naupaai nupi te leh adang natna🌡️🧪 nei te ah ei tawh ki tuak zah in hon pia hi.Ei thu in mawk nek huailo hi.

🍛An nek na pan ihngah folic acid pen pumpi aa ding in aval te ih zun tawh paikhia hi.A zatang ne in pumpi kisap zah aval teh
-ankam limlo ding😖
-gilpuak ding😧
-luak suak 🤮in thazaw thei hi.

Lungdam,
Lun📝📖📮

🅱️Biotin (Vitamin B7 or H)7️⃣

🅱️Biotin pen pumpi sung ah annek te tha aa pian theih na ding in a huh thei vitaminB nam khat hi.Ih thuak lam te🧠(nervous system) ,cin(nails),sam(hair),gun(skin) te cidam na ding leh a tuam" ah zong hon huh thei hi.

🅱️Pumpi aa ding ki cing tak in biotin ih nek zawh leh
-Cidam tak in nau hon paai sak🫄
-Cin,sam leh gun te hoih sak 💃
- Insulin piankhiat na thapia in sithum kiam sak👍
-Thuakgui(nerves)🧠te a siat na kiam sak hi.

🅱️Biotin pen pumpi in a pian sak theih loh hang in a cidam gilzang sung aa lungno(bacteria)🦠 ten pumpi ki sap zah val piang sak ahih manin a kicing lo cih tawm mah" hi.

🅱️Kua te sungah biotin kicing lo thei hiam cihleh
-naupaai nupi te🫄
-biotin tawm apaa nawi a ne laitak naupang te🤱
-gilsung damlo in biotin a gilzang ten a hup zolo te🛌
-zatep thei te 🚭
-Thawlpi bek pan sawtpi a tha dg a ngah🛌 te(gtn.gilzang te damloh hang in an nethei lo in thawlpi ki khaai te, ..)

🅱️Pumpi sung ah vitamin B7 kicing kei leh bang teng ki thuak thei
-sam pulh ding🙍
-cin te ki tan baih ding🤷
-mit,nak,kam leh private area kiim teng ah cithak dan piang ding🙅
-lungkia ding🙇
-khut le khe te hik ding🦵🦶💪
-natdo zolo ding🦠
-aom lo pi mu,a ging lo pi za ding💀
-ci gik in zawm ding🤦
-sibup thei ding
-ih hek zia te manlo,kem zolo ding(ataxia)

🅱️ Bang teng ah biotin tam ki hel
-A kihuan/kang min tui(eggs)tuam"🥚🍳
-Sa sungkua te
-Silngo (yeast)
-Thawhbat (Avocados) 🥑
-Kaithum (sweet potato) 🍠🥔
-Voksa leh salmon ngasa🥩🐟🐷
-Leibe leh a tang tuam"(nuts)🫘

🅱️Vitamin B nam teng pen tui lak ah tuisuak thei ahih manin pumpi ki sap zah val teng zun tawh paikhia hi.

🛑A zatang💊 khawng in tampi ih nek khak le gil sung sa thei in tua lo si kisit nate🩸(blood test)🧪🌡️⚗️ ah a result man lo suak thei hi.

🛑Aktui sial'(raw eggs)sung a om avidin in, biotin tawh ki gawm thei in gilzang pan biotin ki hup na nawngkaai sak ahih manin aktuisial
ni khat in tang nih le a tam zaw atha bang in a dawn te ah zong biotin kisam thei hi.

Lungdam,🤍
Lun📝📬📮

🅱️6️⃣VitaminB6(Pyridoxine)🩸

🅱️Pyridoxine in pumpi cidam na ding in a kisam mah" vitamin khat hi a annek tuidawn te tha💪 in hon laih sak hi.

🅱️Pumpi ii natdo 🧪🌡️na(immune system), naupaai🫄 sung leh naungek 👶sung in thuak(brain) 🧠 a khan na, hemoglobin🩸(sisan sung ah oxygen a pua te)a piang na leh neurotransmitters🎇🎆 (thupuak a sem te/chemical messengers) a pian na mun te ah zong vitamin B6 ki hel hi.

🅱️Vitamin B6 a ki cingtak aa ne khangcing 🧓sa te in thu ciamteh 📝thei zaw ci hi.

🅱️Naupaai 🫄te a nauhaih laitak a sungniim🤢🤮 luaksuak na te ah zong vitamin B6 ne leng nuamtuam hi.

🅱️Vitamin B6 in huih siangtho loh(air pollution)💨 na hang aa piang hoihloh nate pan kidal na ah hon huh thei lai hi.

🅱️Pyridoxine pen
-Bawng sin(beef liver)🐃
-Besan🫘
-Tuna ngasa🐟🐠
-Aksa🐓
-Aalu🥔
-Nahtang🍌
-Tofu(တို့ဟူး)
hih te ah tam om phadeuh in tualo a dang nek theih tuam" te ah zong ki hel hi.🌰🍉🌿

🅱️A cidam mikhat pumpi 🧍sung ah vitamin B6 ki cinglo pen tam omlo hi.Gilsung damlo 🙍te,zu a limdawn 🍾🍻te,a thaulua te, naupaai🫄 te leh nau nawi pia 🤱nupi te ah B6 ki sam thei hi.

🅱️Vitamin B6 a ki cin loh teh bang teng ki thuak thei?
-khut le khe dawn te hik/na/ထုံ/ကျင်♣️
-si thahat lo ding(သွေးအားနည်း)🔻
-lung am🤯/lung kia ding😥
-sibup ding (seizures/တက်)
-pumpi'n natdo zolo ding(ခုခံအား ကျခြင်း)🦠
-lei(tongue)👅bawk ding
-muk keu 👄in puaktham 🫦ding/bawk ding
- seborrheic dermatitis (cithak nam khat hi in a diak in lugun(ဦးရေပြား)bawk in lunget tam) ngah ding
🅱️ Vitamin B6 pen 🍶tui ah tuisuak thei ahih manin annek tuidawn te ah pumpi ki sapzah a val te zun tawh paikhia khawm in a val lua omlo hi.

🅱️Ahi zong pumpi ki sap lohpi in a zatang💊 in tampi 🧪ih nek khak le
-sung sa in sungniim ding🤮🤢
-ci hik ding🫨
-a na(pain),a lum🥵 theih na kiam ding
-nitang khuavak kihta ding(photosensitivity)🙈😎
-ataxia(khut 💪le khe🦵 te ei ut bang aa ki hek theilo,tang" ding/ကြွက်သားတွေထိန်းချုပ်လို့မရ)
cih te piang thei a hihman in a zatang 💊ihnek nop leh a thei siavuan🧑‍⚕️🧑‍🔬,siamah te dot phot kul hi.

Lungdam,
Lun💌📝📮

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5️⃣Vitamin B5 (Calcium Pantothenic Acid/Pantothenate)🩸

5️⃣Pantothenate pen vitamin B 🅱️nam giat lah ah a ki hel,tui lak ah a tuisuak thei, pumpi aa ding in a ki sam mah" tha 🩸nam khat hi.

5️⃣Vitamin B5 in pumpi aa ding in sisan(Red blood cell)🩸te hon bawl sak,an 🥩🍛nek te tha 💪in apian na ding in hon laihsak,gilpi le gilzang te cidam sak bek tham lo in a dang vitamin te nasep na te ah zong hon ☘️huh sak hi.

5️⃣Pantothenic acid pen s*x ❤️leh stress tawh a ki sai hormone 💆‍♀️💃te a pian na ding in ki sam phadeuh a hihman in anti-stress 🧠vitamin ci in zong ki sam hi.

5️⃣Vitamin B5 in sam a po na mun(hair follicle )te a ding thapia in cidam sak ahih manin samhoih 👩in sampulh 👩‍🦱ding hon dal sak hi.

5️⃣Tua bek thamlo 🤙gun(skin) sungah tuitha dim sak,cibawk te kiam sak,ki lemloh pih te nuamtuam sak,meima te dambaih sakthei ahih manin skin care 💄🧼leh shampoo 🧴te ah pantothenate kihel hamtang hi.

5️⃣Pantothenic acid min pen Greek pau 'Pantos'(mun khempeuh ) cih pan a ki lak mah bang in nektheih 🥦🍠🍗🍖tuam" te sungah ki hel hi.Ahi zongin ih bawl dan tawh kizui in a ki hel zah kiam hi.Gtn-Ngabung 🥫bawngbung(စည္သြပ္ဗူး),sawt pi a khal aa kikoih nektheih te,..🧊🍟🍕

5️⃣Pumpi sungah vitamin B5 tawmlua cih pen an hoihtak ihnek leh tam hetlo hi.Atawm luat ciang' bang teng thuak thei ding cih leh👾
-Zawm ding😞
-Ihmu theilo ding👀
-Khe te sa ding🦵🦶
-Luak suak ding🤮
-Gilna ding😖
-Lung patau /Lung kia ding🥴
-Nakbing/Nap tui ding😤

5️⃣Vitamin B5pen ih pumpi sung ah amah bek tawm lua cih bang omkhol lo hi.Adang vitamin te tawh ki sam khawm thei ahih manin a thei tel siavuan/👨‍⚕️siamah 👩‍⚕️te tawh ki lak huai hi.

5️⃣A zatang 💊te ei guak in ihmawk nek leh pumpi kisap zah sangin atam luat teh sungpai🦠,si luang baih 🩸cih bang in natna dang te kingah kik thei zaw hi.

Lungdam,
Lun📩📥📭📮

🅱️3️⃣Vitamin B3(Niacin)🔴

🔴Niacin pen pumpi sung ah an te tha aa pian na ding in a kizangh vitamin nam khat hi a thuakgui(အာရံုေကၾကာ) 🧠te,angawi na(အစာေခ်စနနစ္)te leh gun(အေရျပား)te a cidam na ding in hon thei lai hi.

🔴Bang teng ah niacin tam om,
-Ngasa🐠
-Buh vom(ဆန္လံုးညိဳ)
-Nahtang🍌
-Pongmoh nam te 🥖🍔🥪
-Aksa,vasa🐓
-Sa asan te(bawng,vok,sial te sa le a sin)🐖🐂🐃
-Begap sau te(ပဲေတာင့္္ရွည္)
-Leibe 🥜le ahawng sak mu tuam"(အခံြံမာအေစ့မ်ား)
-Aalu🥔
-Thawhbat(Avocado)🥑

🔴Niacin pen nektheih tuam" ah om ahihman in a cidam mi khat in an hoihtak ne leng pumpi aa ding in kicing hi.Pumpi sung damloh na te hang hi niacin ki cing lo thei hi.

🔴Pumpi sung ah niacin a kicing loh teh bang teng piang thei?
-Cithak /Ci a color ki laih 🧏
-Lei lim san ding👅
-Lua ding🤮
-Sungpai /Sungkhak ding🤢
-Lutang na ding🤯
-Thazawm ding😵
-Lungkia ding😴
-Ankam liim lo ding 🤐
-Na mangngilh baih ding🥴

🔴Vitamin B nam te pen tuilak ah tuisuak thei a hih man in pumpi sung ah ki sam zah val te zun tawh pai khia a hih man in tamlua cih zong omkhol lo hi.

🔴Natna pawlkhat te ah niacin 💊zatang nek kul a siavuan 👨‍⚕️👩‍⚕️te hon sawl bang in neleng poimawh lo hi.A zatang in ih nek tam lua kha leh bang ci thei ding,
-Ci san gawp in zawm ding🩸
-Lungtang ki nawhsai ding🫀
-Ci thak ding🧏
-Luaksuak /Lua ding🤮
-Dula(ဒူလာ/gout)om ding
-Gil na in sungpai ding🥴🤢

🔴Hih a tamluat na hang aa piangte pen ih pumpi in a ki samlo teng a paihkhiat zawh teh hong nuamtuam ding hi.

Lungdam ,
Lun📩📤📪📫

Vitamin B2(Riboflavin)၊🅱️

🅱️Riboflavin a ki ci vitamin B2 pen pumpi sung ah cell🦠 te khanthoh na ding,tha(energy)piang na ding leh a thau(fats) te,zatui zatang💊 tuam" te a ki tap( breakdown) na ding in ki zangh hi.

🅱️Vitamin B2 in meima 🤕te a bawk a kiam na ding leh a dam baih na ding,ih gun(skin) te a hoih na ding a sem tha khat a hi collagen te kep na ding in hon huh lai hi.👍

🅱️Vitamin B2 pen a tamzaw in🍗🥩🍖 sa te (meat),a ki bawl tawm nek theih te ah paa hi.Bang teng lak ah ki mu thei deuh hiam cih le,
-bawngnawi 🥛le nawi pan a piang te(nawithuk,...)
-cheese🎂
-aktui le a tui tuam"(eggs)🍳🥚🪺
-sa a tuam"(bawng,vok,...)🥩🍖
-sa sungkua te (a sin,..)
-a ki bawl tawm nek theih te(🍔🥪pongmoh,ပြောင်းဖူးmix, cereals,...)
-salmon ngasa🐟
-pateh te (မှို)🍄
-ဟင်းနုနွယ်(spinach)🌿
-almonds(မက်မန်း nam khat )
-seaweed(ကျောက်ပွင့်)

🅱️Pumpi sung ah vitamin B2 a ki cingh loh teh bang teng piang thei,
-muk te keu in ki tam ding🫦
-ci keu in li ding🤦
-ih gawl/gongh na ding,၊
-kam le gongh bawk ding👄
-lei(tongue)bawk ding👅
-sam pulh ding🙅
-si'tha hat lo ding(သွေးအားနည်း)🩸
-mit te thak(ယား)in san( နီ)ding 👁️
-a suk mah" te ah mit mang ding(တိမ်စွဲခြင်း)👀

🅱️Ganhing te 🐭tawh a ki sin na ah vitamin B2 sawtpi a ki cingh loh teh 🧠thuak(brain),🫀 lungtang'(heart) hoih loh na tuam" te leh cancer natna pawlkhat te zong piangsak thei hi cih muhkhiat na zong om hi.

🅱️Riboflavin a tamzaw pen ki zangh pah in pumpi sungah ki kem lo a hih man in tampi ih ne kha zong in poi lo hi.🆗Pumpi aa ding in a zatval te zun tawh paikhia hi. Vitamin B2 a tampaa ciang in zun pen ankampak mel💛 (yellow)piang hi.

Lungdam,
Lun📝💌📮

🅱️Vitamin B1(Thiamine)🩸🌡

🅱️VitaminB1 pen pumpi in a bawl theih loh tuisung ah a tui thei nuntak na ding in a ki sam mah" thazaa khat hi.

🅱️VitaminB1 te in khuak(brain)🧠le a ki zop pih te(အာရံုုေၾကာ),taksa(muscle),lungtang(heart),gilpi(stomach)le gilzang te(intestines) te tawh a ki sai natna te dal na ding leh a suk zawk loh na ding in hon huh hi.

🅱️VitaminB1 a tampaa na te pen,
-Be(ပဲ)a tuam"🥜
-Buhtang vom(ဆန္လံုးညိဳ)le sum'tawh a ki su buh(ေမာင္းေထာင္းဆန္)
-Voksa 🐖le bawngsa🐂,🐠ngasa
-ankamlum,🥦ပန္းေဂၚဖီ,asparagus(ကၫြတ္)
-Nipi(ေနၾကာေစ့)le🌻 si'tang (ႏွမ္းေစ့) te dan a tang tuam"🌾
-Aaalu 🍟🥔le aktui🥚🍳
-Oranges 🍊🍊
-Sasin(Liver)
-ဒိန္ခ်ဥ္(yogurt)🥛

👇Pumpi sung ah VitaminB1 a tawm ciang in bang teng piang thei?
-Ankam liim lo in weight kiam ding🙅‍♀️
-Taksa te hat nawn lo ding💪🦵
-Lungtang le thagui lem loh na tuam"(gtn-lungtang gol ding,...)🫀
-Lungsim lem loh na te(gtn-den a thupiang,asep,a muh,azak te phawk kik loh na(short-term memory loss),...)🤦
-သူငယ္နာBeriberi
-Pumpi'natdo tha(ခုခံအား)kiam ding🌡

👇Kua te a pumpi sung ah vitaminB1 ki cing lo baih hiam?
-An ne mel lo te😒
-Cancer nei te🙁
-Nauhaih laitak naupaai nupi te🤰
-Kal tut tawh si siang sak te(ေက်ာက္ကပ္တုေသြးသန္႔စင္သူ)
-Zu sauvei a limdawn te 🥂🍻🍺
-HIV nei te 🔴
-weight kiam na ding aa gilsung at te(bariatric surgery)

🅱️Vitamin B1 pen pumpi sung ah ki khol thei lo a hih man in nisim annek tuidawn na tawh dip kul hi.

❗️Ciapteh ding -Vitamin B1 pen tui ah tuikhawm thei a hih man in antang te ih sil ciang in nuai gawp in tamvei pi sil leng a om sun" teng zong a bua khia suak hihang.Antang pen sil lo in huan aa a tui zong thit khia kei leng hoih pen hi.

Lungdam,
Lun📤📮📭

🅰️Vitamin A(Retinol,Retinoic acid)🅰️

🅰️Vitamin A pen sathau sung ah a tui thei vitamin nam khat hi aa mihing nuntak na ding in a ki sam khat hi.

🅰️Vitamin A pen ih pumpi a ding in 👁mit khua muh na, 👤khan na(growth),🦠cell khan khiat na ding(ဆဲလ္ကဲြပြားမႈ),khang gui zop na 👨‍👩‍👧‍👧ding(မ်ိဳးဆက္ပြားျခင္း),nat do na(ခုခံအား) 🩸le cidam in moi suah na (ဓာတ္တိုးဆန္႔က်င္ျခင္း/Antioxidant) 🧘‍♀️te aa ding in ki hel hi.

🅰️Bang teng ah vitamin A tam paa,
-Kaaithum(ကန္စြန္းဥ)
-မုန္လာဥနီ🥕
-ဟင္းႏုႏြယ္)🍀
-Ankam sialnak(ဆလပ္ရြက္)🥬
-Kawpi pak eng(ပန္းပြင့္စိမ္း)🥦
-Zasan gol te(င႐ုပ္ပြ)🫑
-Maai gah(ေရႊဖရံုသီး)
-Hai gah(သရက္သီ:)🥭
-Thawhbat gah
-Ngasa le sa sin(liver)te🐠🐟
-Nawi tuam" le nawi paa piang nak theih te 🥛

🅰️An le tui hoih tak in ne zo leng vitamin A pen ih pumpi aa ding in ki cing zo hi.Vitamin A a ki cingh loh na hang aa piang natna(mit tui tawm/mit keu👀,si tha hat 🩸lo,...)te sim lo ah a zatang' 💊in nek kul lo hi.

🅰️Vitamin A pen pumpi ki sap na sang in tam ne zaw leng siat na 👎piang sak hi.Naupaai 🤰laitak bang ne val leng nau pongman lo (birth defects )thei hi.

🅰️Tu hun ciang in mi pawl khat te in a moi suah na(antioxidants)ding un vitamin A pen a zatang'in ne uh hi. Vitamin A zatang' te sauvei ne leng,
-Guh pan'/neu sak💀
-Kal ki sia
-Lungtang na🤯
-Luaksuak in sungpai🤮🤧
-Guh le tang te na 🦶🦵💪
-Ci thak
-Nau pongman lo(naupai nupi te ah)
cih te piang sak thei hi.

Lungdam,
Lun📩📮