Bawrhsaiabe hi rin phak bakin a lo hrisel nia mawle!

- Joel Lairemsanga 

     Mizoin 'Bawrhsaiabe' kan tih, sap ṭawnga ‘okra’ emaw ‘lady’s finger’ an tih hi Mizote chawhmehah chuan thlai pawimawh tak a ni a, a tui em vang ringawt ni lovin, kan pi leh pu ten ‘damdawi tha’ tia an lo sawi ṭhin angin, a chhunga chakna awm - vitamin, mineral leh damdawi tha tam tak avangin vawiin thlengin nutritionist leh doctor ten ‘superfood’-ah an chhal tawh nghe nghe.  Gram 100 lek-a rit bawrhsaiabe hian taksa mamawh tam tak a phuhru thei. Calorie - 33 vel a pai a, thau a pai tlem em em thung. Thau aiin hruihram fiber a pai tam zawk a, 100 gram-ah hian gram 3.2 vel a awm. Chu fiber zinga a tam zawk chu ‘soluble fiber’ leh ‘mucilage’ an tih, a pherh deuh chi a ni. Vitamin lamah chuan Vitamin C - 23 mg, Vitamin K - 31.3 mcg, Folate - 60 mcg, Vitamin A - 36 mcg leh Vitamin B1 leh B6 te a pai ṭhahnem hle. Minerals-ah chuan Magnesium - 57 mg, Calcium - 82 mg, Potassium - 299 mg, Manganese leh Iron a awm bawk. Tin, antioxidant-ah heng : quercetin, catechin, epicatechin, rutin leh polyphenol chi hrang hrang a pai tam em em a, hengte hi taksa cell chhe tur vengtu ber an ni. 

𝐇𝐫𝐢𝐬𝐞𝐥𝐧𝐚 𝐚𝐭𝐚𝐧𝐚 𝐚 𝐭𝐡𝐚𝐭𝐧𝐚𝐭𝐞 𝐡𝐚𝐧 𝐬𝐚𝐰𝐢 𝐢𝐥𝐚:  

1. 𝙕𝙪𝙣𝙩𝙝𝙡𝙪𝙢 𝙙𝙤 𝙡𝙚𝙩𝙣𝙖 𝙠𝙖𝙬𝙣𝙜𝙖𝙝 𝙝𝙢𝙖𝙝𝙧𝙪𝙖𝙞𝙩𝙪 𝙖 𝙣𝙞:  Bawrhsaiabe-a awm mucilage hian chaw kan ei ruala kan taksain thlum ‘glucose’ a hip lut tur a titlem a, a timuang bawk. Hei vang hian chaw ei khamah hian thisen thlum a sang thut lo va, insulin mamawhna a tlem phah bawk. Research thar lamah chuan bawrhsaiabe hian pancreas-a insulin siamtu beta cell a siam thar leh thei nia hriat a ni bawk. Zunthlum type-2 nei tan phei chuan zankhuaa bawrhsaiabe chiahna tui zing thawh veleh no khat in hian fasting blood sugar a tihniam thei. Metformin damdawi ei lai tan erawh bawrhsaiabe hian damdawi hnathawh a tibuai thei a, doctor rawn hmasak a ngai tih hriat tur a ni thung. 

2. 𝙇𝙪𝙣𝙜, 𝙩𝙝𝙞𝙨𝙚𝙣 𝙯𝙖𝙢 𝙡𝙚𝙝 𝘽𝙋 𝙩𝙖𝙣 𝙖 𝙩𝙝𝙖: Pectin a pai a, hei hian pum chhungah cholesterol ṭha lo LDL a hip bet a, paih chhuah kawngah taksa a pui a, thisen zam a thian fai a ni ber. Potassium a pai hian sodium tha lo paih chhuah a pui a, thisen sang a tihniam thei. Tin, polyphenol antioxidant a pai te'n thisen zam vung tur leh thisen khang tur an veng a, chu chuan heart attack leh stroke a titlem thei. Magnesium hian lungphu a mumal-tir a, thisen kal vel a titha bawk. 

3. 𝙋𝙪𝙢 𝙡𝙚𝙝 𝙧𝙞𝙡 𝙡𝙖𝙬𝙣𝙜 𝙙𝙖𝙢𝙣𝙖 𝙖 𝙣𝙞:  Bawrhsaiabe hnang ban hian pumpui bang a tuam nal a, pumpui ulcer hrik nei H. pylori vanga ulcer nei tan pum ulcer nasa zual tur a dang a, acid-in a ei chhiat belh tur a veng bawk. Chaw ei puar hnu lawka pum sa lutuk leh pum nuam lo tan damdawi ṭha tak a ni. Hruihram 'fiber' a pai hian ek a timumal a, em a tinem a, ek khal, pile tha lo leh ril cancer thlengin a veng thei. ‘Prebiotic’ ang deuhin a thawk a, rila hrik ṭha- ‘gut bacteria’ te tan chaw tha a ni a, pum a tihchak phah hle. 

4. 𝙍𝙪𝙝 𝙘𝙝𝙖𝙠𝙣𝙖 𝙖𝙩𝙖𝙣 𝙡𝙚𝙝 𝙣𝙖𝙪𝙥𝙖𝙞 𝙩𝙖𝙣 𝙖 𝙝𝙡𝙪 𝙝𝙡𝙚: Vitamin K tel lovin calcium hi ruhah a bet ṭha thei lo. Bawrhsaiabe hian Vitamin K leh Calcium a pai kawp a, chu chuan tar hunah ruh mawih leh ruh tliak awlsam tur a veng. Folate leh Vitamin B9 a pai tam a, hei hi naupai tan a pawimawh zual hle. Nau hrin hma thla thum aṭanga ei hian naute thluak, thling leh hnungzang ruh piansualna -‘neural tube defect’ a veng thei a, thisen tlakchham ‘anemia’ nei tan pawh Iron leh Folate a pai kawp avangin thisen thar insiam tur a pui. 

5. 𝙈𝙞𝙩, 𝙫𝙪𝙣 𝙡𝙚𝙝 𝙩𝙖𝙠𝙨𝙖 𝙞𝙣𝙫𝙚𝙣𝙣𝙖: Vitamin A, lutein leh zeaxanthin a pai hian mit a tifiah a, tarmit bun ngai khawpa mit chhe rang tur a sawn hla thei a, ‘macular degeneration’ a veng thei bawk. Vitamin C khan vun-ah collagen a siam a, vun chuar tur a veng a, hliam a tidam chak bawk. Antioxidant dangte hian taksaa natna chi hrang hrang, bu khuar hlim a tireh thei a, cancer cell ṭhang tur pawh a do let thei tih zirbingna pakhat chuan a tarlang. 

6. 𝙏𝙝𝙖𝙪 𝙩𝙞𝙝𝙠𝙞𝙖𝙢 𝙡𝙚𝙝 𝙩𝙖𝙠𝙨𝙖 𝙨𝙖𝙬𝙞𝙯𝙖𝙬𝙞 𝙥𝙪𝙞𝙩𝙪 𝙖 𝙣𝙞: Calorie a pai tlem a, fiber a pai tam a, tui a pai tam hle bawk. Hei hian thil thak leh thlum ei chakna a tireh a, thil ei tlem vanga taksa a chauh loh nan Vitamin leh Mineral a chhawm nghal bawk. Gym kal leh insawizawi ngawrh tan phei chuan Magnesium leh Potassium hian tihrawl kham tur leh na tur a veng. 

𝐄𝐧𝐠 𝐭𝐢𝐧 𝐧𝐠𝐞 𝐤𝐚𝐧 𝐡𝐦𝐚𝐧 𝐭𝐚𝐧𝐠𝐤𝐚𝐢 𝐚𝐧𝐠? 

1. 𝘼 𝙨𝙖𝙬𝙣𝙜𝙗𝙖𝙬𝙡 𝙙𝙖𝙣: Tih hmin lutuk chuan mucilage leh Vitamin C a ral duak thei. Chuvangin kan hmin emaw, tui nei lova chhum emaw, hmin chiang lova chhum thuak te hian ei ila a ṭha ber. Chhum pherh vek i duh loh chuan i chan sawm hnuah ser tui emaw, aieng tlem emaw telh la, rei lo te chhum hmasa la, a pherh vek lo mai ang. 

2. 𝘽𝙖𝙬𝙧𝙝𝙨𝙖𝙞𝙖𝙗𝙚 𝙩𝙪𝙞: Bawrhsaiabe chiahna tui in hi zunthlum leh cholesterol sang tan damdawi tha a ni e tih hi a lar hle. Zanah bawrhsaiabe pahnih emaw pathum emaw la chhuak la, a lu leh a mawng tan la, a laiah chan phawk la, tui no khatah zankhuain chiah rawh. Zingah a tui kha kaw ruah lai ngeiin in rawh. Kar 2-3 chhung in chhin la, i thisen thlum zawng inthlak dan lo chhinchhiah ang che. 

3. 𝘼 𝙧𝙤-𝙖 𝙫𝙖𝙬𝙣 𝙩𝙝𝙖𝙩: Bawrhsaiabe hmin ṭha tawk chu zai sin la, ni sa-ah pho ro rawh. A ro hnuah bur-ah khung la, thlasik lai leh thlai awm loh hunah bai atana hman theih a ni. A vitamin pai ṭhenkhat chu a bo deuh ang a; mahse fiber leh mineral a la pai tam reng tho ang. 

4. 𝘼 𝙘𝙝𝙞: Bawrhsaiabe chi hmin hian protein 20% chuang a pai a, unsaturated oil ṭha a nei bawk. A ro-a dah that chu coffee-a thlakah a hman theih a, sawr fu erawh chuan caffeine a pai lo thung. Vai ramah chuan ‘okra seed powder’ an ti a, zunthlum damdawi atan an hmang nasa hle. 

𝐓𝐮 𝐭𝐚𝐧 𝐧𝐠𝐞 𝐟𝐢𝐦𝐤𝐡𝐮𝐫 𝐧𝐠𝐚𝐢?  Bawrhsaiabe hi taksa tan a him tlangpui a; mahse mi tlemte tan chuan fimkhur a ngai ve tho. Chutianga fimkhur ngaite chu han sawi ila 

1. 𝙆𝙖𝙡𝙖 𝙡𝙪𝙣𝙜 𝙥𝙖𝙞 𝙩𝙚: Oxalate a pai tam a, hei hi calcium nena inchawh pawlhin kalah lungte a siam belh thei. Kala lungte awm vanga buai tawhte tan ei tlem a, tui in tam hle tur a ni.  

2. 𝙏𝙝𝙞𝙨𝙚𝙣 𝙩𝙞𝙝𝙙𝙖𝙡𝙣𝙖 𝙙𝙖𝙢𝙙𝙖𝙬𝙞 𝙚𝙞 𝙩𝙚: Warfarin ang chi ei tan Vitamin K hian damdawi a do let thei. Ei zing lutuk lo la, ei tawp thut lo bawk la, doctor rawn vat thin ang che. 

3. 𝙍𝙞𝙡 𝙘𝙝𝙖𝙠 𝙡𝙤 𝙣𝙚𝙞 𝙩𝙚: Ril ṭha lo ‘IBS’ nei tan mucilage a pai hian pum a tipuarin a tinuam lo thei. Ei hmasak berah chuan tlem te ei chhin la, i taksain a ngeih leh ngeih loh chik hmasa rawh. 

4. 𝘼𝙡𝙡𝙚𝙧𝙜𝙮: Thil thleng khât tak nimahse mi thenkhat chu bawrhsaiabe an khawih hian an vun a thak emaw, a za mer mer thei. Chutiang nei i nih chuan kutkawr bun la, i ei hnuah i taksa en fimkhur ang che. 

     Kan pi leh pu ten an ngaih hlut leh an chin uar em em, kan chawhmeh zinga a tui ber pawl bawrhsaiabe hi a lo va hlu em. A man a tlawm a, chin a awlsam a, hriselna kawngah erawh damdawi man to ber aiin a thawk ṭha zawk thei thung si. I chaw ei dawhkanah bawrhsaiabe i chhawp apiangin damdawi i chhawp tel tih hre reng la, a tui avang ringawta ei lovin, i taksa dam nan ei ang che. Hriselna hi kan neih hlu ber a ni a, bawrhsaiabe pakhat lek pawh hian hma a sawnpui thei che a ni.