Snacks tha 5 leh Snacks 5 ei loh tur (Healthy Snacking) .

Chawhnu lamah chawhmeh kan ei zawh hian kan riltam deuh thin a ni lawm ni? A nih loh leh zanriah ei hmain riltam deuhin kan inhria. Hetih lai hian ‘snack’ te tak te ei kan thiam tawh. Mahse snack kan ei apiang hi kan taksa tan a tha vek lo. A bik takin Diabetes (Type 2 Diabetes) emaw Obesity ang chi natna vei i nih chuan hei hi ngaihtuah nawn leh a ngai a ni.

Snack tha tak chu eng nge ni? A awlsam zawngin, protein emaw fiber emaw , a nih loh leh a pahnih emaw a pe tur che a ni. Chutiang chuan i khatin i inhria. Calorie tul lo tak tak dah tel lovin chakna tha tak a pe tur a ni bawk. Snack pangngaiah hian hmeichhia tan calorie 100-150 inkar a awm tur a ni a, mipa tan chuan calorie 200 vel a awm tur a ni.

A pawimawh ber chu a theih ang anga sugar leh refined carbohydrates tamna snacks atanga inthiarfihlim hi a ni. Hengte hian i thisen sugar level a ti sang nghal thei a ni. Chuvangin eng snack nge kan tan a tha a, eng snack nge kan pumpelh ngei tur tih i en ang u.

Taksa tana tha Snacks tha ber 5

Hlau lova i ei theih tur snack tha tak tak, tui tak tak te chu hetiang hi a ni.

1. Thlai nena ei tur bean dip

Kan in chhunga awlsam taka hmuh theih chickpeas, peas, leh red beans te hmangin snack man tlawm leh protein tamna i siam thei a ni. Hei hi ‘Bean Dip’ an ti a. A dik tak chuan bean ang chi thil chi hrang hrang tihkeh atanga siam paste a ni.

Bean-a fiber leh protein inkawp hian thisen sugar level a control thei a ni. Chu mai ni lovin, bean hi DASH diet-a thil pawimawh tak a ni a, thisen sang control nan a tha hle.

Hetiang hian a siam dan tur chu: chickpeas/beans chi tlem cup 1/4 la la, food processor-ah in lama siam emaw, chi tlem nei chicken broth tlem nen dah la, a hmin thlengin blend rawh. Tichuan he dip hi raw veggies carrot, cucumber, leh celery te nen ei la.

2. Oatmeal ei tur a ni

Tuin nge oats hi chawhmeh atan chauh a ni tih sawi? Oats hian soluble fiber a pai tam avangin zunthlum leh thinlung natna vei tan chuan ei tur pawimawh tak a ni.

Tun hnaia zirchianna pakhatah chuan fiber tamna ei hian zunthlum, thinlung natna, leh taksa rihna tihpun ang chi natna a ti tlem tih hmuhchhuah a ni. Oats hian carbohydrates nei mahse , taksa tana tha tak carbohydrates chi tha tak a ni.

Mahse, dawr atanga lei ‘instant oatmeal’ packet, sugar dah belh hi a tha lo tih hre reng ang che. I oats-ah hian sugar emaw honey emaw dah ai chuan cashew emaw almond emaw ang chi nut thenkhat dah la.

3. Greek Yogurt thau lo

Protein a pai tam em em a, a ei tlem hnuah pawh i chawl ang. Greek yogurt i thlan chi hrang hrang a zirin, cup khatah (a tlangpuiin ounces 5.3) ah protein gram 12 leh 24 inkar a awm thei . Low-fat dairy pawh hi DASH diet-a thil pawimawh tak a ni a, thisen sang tan chuan a tha hle.

4. Cheese thau tlem leh thei thar stick khat

Hei hi hun rei lote chhunga ei tur snack tha tak a ni. Calcium leh vitamin C dose tha tak a pe che a, protein gram 8 vel leh fiber gram 4 vel a nei bawk. Fat tlem string cheese stick hi strawberry cup khat nena inkawp tha tak a ni.

5. Pistachio chi hrang hrang

Pistachio hi nut chi khat a ni a , carbohydrates a tlem a , monounsaturated fatty acids a tam bawk . Hetiang thau hian taksaa cholesterol tha lo awm zat a tihziaawm thei a ni.

Store atanga pistachio i lei dawnin a shell on . A chhan chu a hnah hlihsak chunga kan ei hian kan ei zat hi kan pianphungah kan thunun a ni. Kan hmaa shell tam tak kan hmuh chuan, "A tawk tawh," kan ti thin. Vawi khatah pistachio 49 vel kan ei ngei ang, chu chu gram 100 vel a ni.

Snack chi 5 a theih ang anga ei loh tur

Hengte hi tui tak ni mah se, taksa tan a tha vak lo. I ei loh tur a ni ngei ang, a bik takin i ei fo chuan.

1. Alu chips

I riltam laiin potato chips packet khat pawh a awlsam laiin, nutritional value engmah a pe lo. Sodium, a nih loh leh chi (salt) a tam hle. Tin, protein an tlem hle bawk a, fiber pawh an nei lo.

2. Crackers te chu a awm

Crackers hian rei tak riltamna a siam lo. He fiber tlem, chi tamna snack hian i beisei angin chakna a pe dawn lo che a, i rilru a ti na lo bawk ang. Mahse cracker thenkhat chu fiber tamna leh sodium tlem te an awm. Cheese thau tlem tlem i top chuan snack tha lo atanga snack tha takah i chantir thei.

3. Granola Bar (Granola emaw Cereal Bar emaw) .

Dik tak chuan, granola bar hrisel tak nia inchhal an awm . Mahse, market-a bar tam zawk hi "thau, protein leh carbohydrates mix tha tak a ni lo va, chu ai chuan, nutritionist-te chuan, straight-up carbohydrate bomb , fiber leh nutrient dang tel lo" a ni. An ei atanga darkar khat chhungin i riltam leh tawh ang.

4. Pretzels a ni

Snack dang nena khaikhin chuan pretzel hi ‘safe’ i tih chuan ngaihtuah nawn leh rawh. Thau an tlem thei a, mahse chu aia nutritional value an nei lo. Dik tak chuan pretzel ounce khat ei hian potato chips ounce khat ei aiin thisen sugar a tisang zawk tih hmuhchhuah a ni.

5. Calorie 100 awmna cookie snack pack

Hengte hi dawr atanga lei a awlsam a, i ei zat pawh control theih a ni bawk. Mahse hengte ei hian lungawina a siam lo va, thisen sugar level control-naah pawh a pui lo. A tlangpuiin chhangphut var leh sugar hmanga siam an ni. Tin, nutrient leh fiber an tlem hle bawk.