Snack tlem ei te, in tur te kan duh vek. Chawhnu tea ei laia kan pastry ei te, movie en laia chips packet kan ei te, thiante nena kan inkawp huna kan soda bottle kan in te... hengte hi kan nunah a lo awm tawh a ni. Mahse, heng ei leh in te hian kan taksa tana nutrition a pek dan hi i ngaihtuah ngai em? A tam zawkah chuan heng ei leh in te hian nutritional value an nei lo va, calorie chauh an nei a ni. Vawiin hian heng "empty calories" emaw "Empty Calories" emaw chungchang hi han sawi ila.
A awlsam zawngin, heng ‘empty calorie’ te hi engte nge ni?
"Empty" tih thumal hi "engmah lo" tihna a ni. "Empty calories" tih hi a inang reng a ni. Heng ei turte hian i taksaah calorie (i.e. energy) a pe a, mahse hriselna atana thil pawimawh dang engmah an pe lo tak zet a ni. A bik takin, ei tur tha tak tak, vitamin, mineral, fiber, phytochemicals te an nei lo.
A awlsam zawngin, hengte hi bawm hrui hring, rawng mawi tak tak nei mahse a chhungah engmah awm lo ang mai an ni. Taksa tan chakna chauh an pe a, ei leh in lamah erawh engmah an pe lo.
Kan ei leh in-ah hian heng calorie hrui hring (empty calorie) te hi a belhchhahtu ber pahnih a awm a:
1. Sugar tamna emaw, thlumna dang emaw awmna eng pawh.
2. Thau leh hriak tam lutuk awmna eng pawh.
Heng misual pahnih hi a hranin han thlir ila.
Misual #1: Sugar leh sweeteners tam lutuk
Kan ei leh inah hian sugar hi a hma aiin a tam zawk tih kan hre vek. A bik takin, heng sugar calorie tul lo tak takte hi kan taksaah hian kan in tur a\angin a rawn lut a, kan ei tur aiin. Ni khata in tur thlum pakhat chauh atanga i taksaah sugar i dah zat hi han ngaihtuah teh.
Research pawhin kan hriat lohvin ni khatah sugar atanga extra calorie tam tak kan ei thin tih hmuhchhuah a ni. Heng extra calorie te hi thla khat chhungin a tam hle. Hei hi taksa rihna tihpun chhan ber a ni fo thin.
Heng sugar bomb te hi eng nge an nih i en ang u.
| Chaw/in tur chi hrang hrang | Hidden sugars chungchang hi i zir dawn nia. |
|---|---|
| Soda leh in tur thlum dangte | Hengte hi a mawhphurtu ber an ni. Store-a lei thei thei in tur, lemonade, leh sports drink-ah te hian sugar a pai tam hle. Soda bottle pangngaiah hian sugar teaspoon 8-10 vel a awm thei. |
| Coffee leh tea in tur mawi tak tak te | Dawr atanga kan in thin iced coffee, milkshake leh falooda te chu sugar a khat a. An tui hle nachungin calorie an pai hnem hle. |
| Cake, pastry leh biscuit te pawh a awm bawk | Kan "short eats" tam tak hi he category-ah hian an tel ve a ni. Store-a lei muffin, pastry emaw, cream bun emaw hian i ngaihtuah aiin sugar a nei tam zawk. Hengte hi calorie hrui hring (empty calorie) an ni bawk. |
| Chawhmeh cereal thlum tak tak siam a ni | Naupangte hnena pek fo thin flavored oatmeal packet leh cornflakes label i en chuan sugar awm zat i hrethiam ang. Vawi tam tak chu a pahnihna chu "sugar" a ni thei. |
| Sauce leh syrup (Condiments) te pawh a awm bawk. | Kechup, chili sauce, leh pancake syrup ang chi condiment-ah pawh hidden sugar a tam hle. Tlemte chu a tha a, mahse a tam zawk dah belh chuan calorie tam tak a belhchhah thei a ni. |
Misual #2: Thau leh hriak tam lutuk
Thil tisualtu pahnihna chu thau leh hriak tam lutuk a ni. Oil thenkhat (Omega-3 ang chi fatty acid tha tak tak awmna ang chi) hi taksa tan a tha laiin, a tam zawkah chuan kan ei leh inah hian thau hrisel lo a awm thin. A bik takin thau tha lo saturated fats leh trans fats an tih te hi .
A pawimawh ber chu thau gram khatah hian carbohydrate (starch) emaw protein gram khat aiin a let hnih aia tam calorie a pai a ni.
- Thau gram 1 = calorie 9 vel a ni
- Protein emaw carbohydrate emaw gram 1 = calorie 4 vel a awm
I hrethiam em? Chumi awmzia chu oil tlem tal dah belh a nih veleh ei tur chhunga calorie count chu a sang chho ta tihna a ni. Hei hi entirnan tha ber chu fast food hi a ni. Empty calorie foods thenkhat, thau tamna te hi han en ila.
| Chaw chi hrang hrang | Thau tam lutuk lakah fimkhur rawh. |
|---|---|
| Fast Food | Hei hian French fries, chicken strips, deep-fried items, kottu, fried rice, etc. te a huam a, heng thil siamna atana oil hman zat hi a tam hle. Tin, sauce dah belh te hian thau a pai tam hle bawk. |
| Mayonnaise hmanga siam a ni | Mayonnaise hi a takah chuan oil leh egg yolks atanga siam a ni. Chuvangin calorie leh thau a pai hnem hle a ni. Sandwich emaw salad emaw-ah mayonnaise tablespoon hnih i ei chuan i ei leh inah calorie tam tak a belhchhah ang. |
| Chips leh microwave popcorn te a awm bawk | Alu leh corn hi ei tur tha tak a ni a, mahse oil-a khuh a, chi (salted) a nih chuan calorie hrui hring (empty calorie) tam tak a lo ni ta a ni. A bik takin dawr atanga chips packet khat hian thau leh calorie a pai tam hle. |
| Crackers te pawh a awm | Cracker tam tak hi white flour leh a then hydrogenated fats hmanga siam a ni a, chu chuan taksa tan nutritional value a pe tlem hle. |
| Frozen Snacks te pawh a awm | Supermarket freezer-a hmuh theih pizza, roll, sausage, leh paratha ang chi instant meal te hi empty calories category-ah an tel fo a, thau leh calorie tamna a ni. |
Chuti a nih chuan engtin nge kan tih ang?
Tunah chuan, "Aw, chuti a nih chuan heng ka thil duh zawng zawng hi ka ei thei lo ang?" Ni lo, a ni lo. Hetah hian a pawimawh ber chu "quantity leh frequency" (moderation) a ni.
Heng calorie empty foods te hi i nun atangin i paih vek a ngai lo. Mahse, i chaw ber atan siam suh. A chang chuan tlem tal ei pawh a pawi lo . Mahse nitin tih dan anga i ei chuan i taksaah calorie tul lo tak tak a belhchhah ang a, taksa rihna a tipung ang a, zunthlum leh cholesterol sang ang chi natnate tan kawng a hawng ang.
A tha ber chu empty calorie ai chuan nutrient tamna ei tur thlan hi a ni. Entir nan,
- In tur thlum ai chuan tui, tui emaw, thei tui thlum loh emaw in la.
- Chips packet khat ei ai chuan peanuts, peas, emaw vegetable salad ang chi thil ei rawh.
- Pastry ai chuan thei thar ei rawh.
Hetiang ang inthlak danglamna tenau te hian i hriselnaah danglamna nasa tak a thlen thei a ni. I taksa rihna tihtlem dan emaw, ei leh in hrisel ei dan emaw hriat belh i duh chuan i doctor emaw, nutritionist emaw zawh a pawimawh .
Take-Home Thuchah a ni
- ‘Empty calories’ tih hian taksa tana chakna (calories) chauh pe thei leh vitamin leh mineral ang chi nutrient engmah pe lo ei tur a kawk a ni.
- Calorie hrui hring (empty calorie) awmna bulpui ber chu ei leh in tur sugar tamna leh thau/oil tamna a ni.
- Soda, sweet drinks, cake, biscuit, fast food, leh deep-fried foods te hi a entir tha ber a ni.
- Heng ei tur te hi tihtlem vek ai chuan an ei tam dan leh ei tam dan (moderation) tihtlem a pawimawh zawk.
- Calorie hrui hring (empty calorie) ai chuan ei tur tha (thei, thlai, tui thianghlim) thlan tum fo ang che.
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