Sa aia inron pai tam thlai

Sa aia inron pai tam thlai
Nutrient dang ang bawkin iron hi kan taksain tha taka hna a thawh theih nan a mamawh a, mithiam te chuan iron tlakchham hian natna chi hrang hrang a thlen thei niin an sawi a, chung zingah chuan thawchham, zawi leh nguai, taksa dawldang leh luhai te pawh a tel. Iron chu rilru chak nan te pawh a pawimawh.
Sa hi iron tamna a ni a, mahse, sa ei lo, thlai chauh ring mi, vegetarian kan awm nual a, hei bakah hian sa ei tam vak lo te pawh kan awm bawk a, chung mite tan chuan tun tumah hian Times of India health section-in sa aia iron pai tam zawk thlai ni a an sawi te kan rawn tarlang e. Sa-ah hian gram 100-ah iron 1.2mg awm anga chhut a ni.
1. Spinach: He thlai hnah hring hian iron a pai hnem hle a, gram 100-ah iron 2.7 mg awm angin an chhut. He chaw tha hi salad emaw, chhum emaw pawhin ei mai theih a ni.
2. Lentils: Protein a pai hnem mai bakah iron pawh a pai hnem hle a, lentil chhum no khatah hian iron 6.6 mg awm angin an chhut. Lentil hian fibre a pai hnem hle bawk.
3. Nuts & seeds: Nuts leh thlai chi (seeds) te hian iron an pai hnem hle a, a bik takin maimu, flax seed leh chhawhchhi ten an pai tam lehzual. Nuts lamah chuan cashew (sazu pumpui), pine nut leh almond ten an pai tam bawk. Nut leh seed te hian protein, fiber, vitamin leh antioxidant an pai tam hle bawk.
4. Pa: Pa (mushroom) pawh hian iron a pai tam.
5. Kidney beans: Kidney beans hian nutrient an pai hnem bakah iron an pai tam a, kidney bean no khat hian iron 4 mg a pai angin an chhut.
6. Oats: Oats hian iron a pai hnem a, tukthuan atana oats ei hian mi a tichakin mi a tipuar rei a, intihcher tum te tan chaw tha tak a ni bawk.
7. Dark chocolate:Dark chocolate hi iron hmuh theihna tha tak a ni a, cocoa tama dark chocoalte gram 28-ah hian iron 2-3 mg awm angin an chhut.