'Chaw’ kan tiha kan rilrua lo lut hmasa ber chu ‘buh’ a ni awm e. Amaherawh chu Sap ṭawnga ‘food’ tih leh Mizo ṭawnga ‘chaw’ tih hrilhfiahna chu “thil tuiril (liquid) emaw, sakhat (solid) emaw, kan ei/in a, kan taksain a ṭhatna a lo hman theih te” hi a ni. Chaw ṭha (Nutrition) kan tih mai hi awlsam taka kan chhehvela kan hmuh mai theih tam tak a awm a, kan hriat loh avanga kan ei lem loh a tam zawk. Chuvangin chaw ṭha tlakchhamna (malnutrition) kan lo nei reng thei a ni.
*Chaw Ṭha chu i lo tlachham reng em?*
Chaw ṭha tlakchham vanga natna thleng thei tam tak a awm a, inven dan ṭha tak, awlsam si a awm bawk. A hnuaia kan hmuh ang te hi chaw ṭha, chi hrang hranga ṭhen te, a tamna chaw leh chawhmeh te, tlakchham natna thleng thei te leh a lanchhuah dan te chu an ni.
*Chaw ṭha then hran te leh a ṭangkaina te:*
Chaw ṭha hi Sap ṭawng chuan nutrients a ni a, hlawm hrang hrang panga (5) ah a ṭhen theih a, a ṭangkaina te hi hlawm hrang pathum (3) ah a ṭhen theih bawk.
*Chaw ṭha hlawm 5 te leh an ṭangkainate*
Protein - Taksa siamṭhatu leh ṭhanlentirtu
Carbohydrates - Chakna thahrui petu
Fats - thau Chakna thahrui petu.
Vitamins-Natna laka taksa venghimtu.
Minerals- Natna laka taksa venghimtu
Hengte hi ni tina kan mamawh reng mai an ni a, kan mamawh tawk phuhru zo tura kan thil eia a tel lo fo anih chuan tlakchham natna (deficiency disease) chi hrang hrang a lo thleng thei dawn a ni. Chuvangin kan hriselna venhim nan chaw ṭha kan lo mamawh ta em em a ni.
*Chaw ṭha 5 te awmna leh tlakchham natna thleng thei te:*
*1.PROTEIN :* Taksa siam ṭhatu leh ṭhanlentirtu a ni a, nausen aṭanga puitling thlengin kan mamawh em em. Naupang, Anganwadi-a growth chart aṭanga an ṭhandan ṭha lo kan hriatte chuan he chaw ṭha hi an lo tlachham a ni chawk ṭhin.
*A tamna:* Be chi hrang hrang, dal chi hrang hrang, chana, bawnghnute leh bawnghnute aṭanga siam te, artui, badam leh sa chi hrang hrang. Ni tin chi 2 tal kan mamawh.
*Tlakchham natna:* PEM (Protein Energy Malnutrition) a lo thleng thei a, naupangah chuan marusmus leh kwashiorkar hi a lan chhuah dan natna a ni. A tlangpuiin - chêr telh telh, naupang kum phu loa zâng lutuk, nakruh lang khawpin taksa sâwng mah se dulkiar tlat si, sam rawng a unau dangte aia sen/eng bik, naupang biang puar telh telh leh ke lam vung te a ni.
*2. CARBOHYDRATE:*
Chakna thahrui petu a ni a, naupang leh puitling tan chaw ṭha zinga mamawhna sang ber a ni hial awm e. Kan ni tin chaw ei leh thil eiah a tam ber tur a ni.
*A tamna* – Buh leh atta lam, bul nei chi - alu, bal, bahra, mawm, hriak leh thlum lam.
Tlakchham natna hi a chunga Protein tlakchhamna nen hian PEM a thleng ber ṭhin.
*3. FATS:* Chakna thahrui pe vetu a ni a, taksa khawl khalhtu leh lumna min petu a ni.
*A tamna* – mawm, hriak, thau, butter, ghee (giu), sa leh a thau.
*Tlakchham natna:* Hei hi chu tlakchham natna aiin mamawh baka liam ei reng chuan taksaah harsatna ṭha lo tak tak heng - stroke, BP sang, zunthlum, lung ṭha lo leh natna dang awmna chance a tisang thei. Mi hrisel pangngaiin ni tin fiante 4-6 vel bak kan mamawh lo.
*4. VITAMINS:* Natna laka taksa venghimtu a ni a, nitin kan mamawhna a sang ve hle a ni. Kan chaw ei aṭanga vitamin kan hmuh theihte hi chi hrang hrangah a ṭhen theih. Vitamin A,B,C,D,E leh K-ah a
ṭhen theih a, mawma zawp ral thei chu A,D,E leh K a ni a, tuia zawp ral thei chu B leh C an ni.
*Vitamin A:* Kan tihrawl leh ruh ṭhan lenna kawnga puitu pawimawh tak a ni a, vun hrisel nan leh mit hrisel nana pawimawh ber a ni bawk.
*A tamna –* Nghapui thau, artui chhungmu, bawnghnute, sa thin, carrot, mai, theihai, thingfanghma leh thlai hnah hringah te.
*Tlakchham natna –* night blindness (zan lama khaw hmuh fiah lo), a rei hnuah mit ulcer/pan (keratomalecia), a hnuah mit naute a khawih leh a, mit delna (xerophthalmia) a thlen hial ṭhin. Hei bakah hian vun ro leh thap lutuk te pawh a thleng thei bawk.
*Vitamin B:* Buhfai chawa ring ṭhin ramah chuan he vitamin tlakchhamna hi a thleng tam ṭhin hle a, chu chu Beri-beri (nerve lam khawih natna chi khat) a ni. He vitamin hi chi hrang hrang a awm a, heng vitamin B-complex kan tih mai te leh a dang tam tak a awm. Kan ei leh in aṭanga kan hmuh theih leh kan taksa tana ṭangkai tur tlem chauh han tarlang ila.
*Vitamin B1 (thiamine) Tamna*– buh thar lamah te, badam te, be tharlamah te a tuamtu uk deuhah a tam (tunlai vai buhfai hi chu her mai bakah tihfai nana polish deuh vek a ni tawh a, he vitamin hi a tihfainaah a tla vek a ni), thlai hnah hring, sa leh lui lam saah a awm nual bawk.
Tlakchham chuan beri beri (nerve ṭhat loh vanga vung) a thleng ṭhin.
*Vitamin B2 (riboflavin):*
*Tamna –* sa thin leh sa hrim hrim, bawnghnute, artui, buh lam leh thlai hnah hring.
Tlakchham chuan Ariboflavinosis, ka chhung durh leh bawl, hmui pân, mit na leh khaw hmuh fiah lo te a thleng ṭhin.
Heng bakah hian Niacin, tryptophan, pantothenic acid, boitin, cobalamine, folic acid te pawh a la awm a, a pawimawh pahnih chiah ka rawn hrilhfiah a ni.
*Vitamin C:* Pem leh hliam dam hma nan vitamin C hi a pawimawh em em.
*A tamna*- Sêr chi hrang hrang, limbu, sunhlu, lakhuihthei, kawlthei, balhla, apple, thlai hnah hring, zikhlum, theihai, tomato.
*Tlakchham natna –* scurvy (ha hni vung, na leh thi) puitlingah, naupangah chuan mal leh ke vung.
*Vitamin D:*
Mihring ṭhanlen nana pawimawh tak a ni a, ruh hrisel nana pawimawh tak zinga mi a ni.
Mihring ṭhanlen nana pawimawh tak a ni a, ruh hrisel nana pawimawh tak zinga mi a ni.
*A tamna* – Nghapui thau, artui chhungmu, bawnghnute, butter, ghiu bakah ni tin ni êngah darkar 1-2 tal awm hian kan mamawh a phuhru thei. Zing leh tlai lam nisa a hrisel ber.
*Tlakchham natna* – Ruh mawih a thleng thei a, chu chu naupangah Rickets a thleng thei a, puitlingah Osteomalecia, tar upa lamah Osteoporosis.
Vitamin E: Vitamin A leh vitamin C hnathawh theih nan a pui ṭha em em a, vun hrisel nan a ṭangkai.
*A tamna –* thlai hnah hring, badam, dal, be lam, buh leh vaimim.
Tlakchham natna hriat theih a awm lem lo a, thisen tlakchhamna (anaemia) neih theihna kawngah erawh a mawhphurhna a sang ve hle.
*Vitamin K:* Pem leh hliam thisen chhuak titawp theitu a ni a, inzai (surgery) velah chuan thil pawimawh tak pakhat a ni.
*A tamna –* Thlai hnah hring heng - anṭam, mai an, behlawi, zikhlumah te a awm tam.
Tlakchham chuan Haemorrhage (thi chhuak tawp thei lo) a thleng thei.
*5. MINERALS :* minerals pawimawh 24 vel lai an awm a, chung zinga kan ei leh in aṭanga kan neih theih pawimawh zual chi 3 chauh han tarlang ila.
*Iron:* kan taksa hian iron a mamawh em em a, thisen insiam zel nana pawimawh em em a ni.
*A tamna –* sathin, la, kal (organ meat)-ah te a tam em em a, artui chhungmuah a awm nual bawk. Sa, kurtai, sunhlu, khajur (dates) leh thei ro dangah te a awm nual bawk. Thlai hnah hringah a tam em em bawk. Tumbuah hian a awm nual bawk.
*Tlakchham natna*- thisen tlakchham (anaemia) a thleng thei a, an dawldâng a, mit vun hnuailam han keu ila a lo dang bel a nih chuan Iron a tlachham a ni thei.
*Calcium :* Ruh leh tha tichaktu leh tihriseltu a nih bakah, taksa chhung hnathawh puitu a ni.
*A tamna* – Bawnghnute lamah a tam em em a, thlai hnah hring leh lui lam saah a tam bawk.
Tlakchham chuan vitamin D ang chiah khian ruh mawih a thleng thei a, heng rickets, osteomalaecia leh osteoporosis te a thlen thei.
*Iodine :* Kan thluak leh nerve hrisel nana pawimawh tak a ni a, kan awra thyroid gland tana chaw pawimawh tak a ni bawk.
*A tamna –* Iodine chi kan chawhmeha telh mai hi a tawk em em a, chu bakah lui lam saah hian iodine a awm ṭha em em.
*Tlakchham natna –* Awr puar (goitre) a thleng thei a, Nu naupaiin a tlakchham chuan nauteah rilru lama rualbanlohna a thlen thei bawk.
Heng aṭanga chiang em em chu kan taksa hrisel nan chaw ṭha kan mamawh a ni tih hi. Nang, i chhungte leh i fate khan chaw ṭha an tlachham em tih chu i mawhphurhna a ni. Sap thufingin ‘Tihdam aiin inven a ṭha zawk’ an lo tih angin, natna thleng tam tak hi inven theih a ni tih hriat reng a ṭha. Kan hriselna venhim hi kan mawhphurhna a ni a, chhungkaw hrisel tak nei turin a chunga mite hi kan ei leh inah telh hram hram i tum ang u.(C.P)