Carbohydrates hi eng nge a nih leh i taksa tana a pawimawh zia chiang takin i zir ang u.

Kan chaw ei hian kan taksa hi engtin nge chakna a pek tih i ngaihtuah ngai em? A nih loh leh carbohydrate hi eng nge a nih a, engvangin nge kan tan a pawimawh tih i ngaihtuah ngai em? Vawiin hian heng ei tur pawimawh tak tak carbohydrates an tih te hi awlsam taka i hriatthiam theih tur angin kan sawi dawn a ni.

Carbohydrates hi eng nge ni?

A awlsam zawngin sawi ila, kan ei leh in thenkhatah hian carbohydrates hi nutrient chi khat awm ber a ni. Strict takin sawi ila, macronutrients category-ah an tla a ni . Sugar, starch (grains ang chi), leh fiber te hi carbohydrate chi hrang hrang an ni.

Kan taksa hian macronutrients chi hnih dang a mamawh belh a, chungte chu thau leh protein te an ni. Kan taksa hrisel taka awm reng tur chuan nutrient pathumte hi kan balance vek a ngai a ni .

Engvangin nge kan taksa hian carbohydrates a mamawh?

Hetah hian a pawimawh ber chu: Carbohydrates hi kan taksa tana chakna petu fuel ber a ni. Car-a petrol emaw diesel emaw kan dah ang bawkin kan taksa hi heng carbohydrates hmang hian a thawk chhuak ber a, a thawk thei a, a ngaihtuah a, a ei a, a tlan a, a zuang a, heng zawng zawng hi a ti thei a ni.

Hetiang thil hi engtin nge a lo awm tih hi han thlir ila, kan ti ang em?

1. Carbohydrates awmna chaw kan ei hian kan digestive system hian a ti chhe zauh zauh a.

2. Tichuan heng carbohydrates chhe tawh, tuna glucose emaw blood sugar emaw kan tihte hi kan thisenah a lut ta a ni.

3. Tichuan kan taksa hian hormone insulin an tih chu a siam chhuak ta a ni. He insulin hian thisen a glucose awm khawm chu kan taksa cell-ah a thawn chhuak a, chakna a siam chhuak thei a ni.

4. Ngaihtuah teh, kan taksa hian kan mamawh aia tam glucose a hmuh chuan kan taksa ruh leh thin (liver)-ah a dahkhawm a , a hnua kan hman theih nan.

5. Storage limit a pelh chuan taksain he glucose tam lutuk hi thau angin a dahkhawm thin .

Carbohydrates kan ei tam hian kan thisen sugar level direct-in a nghawng a ni. Carbohydrates kan ei tam chuan kan thisen sugar level a sang thei. Hei hi `(hyperglycemia) an ti a.` Hetiang dinhmun hi a la awm zel chuan `(Diabetes Mellitus) vei theihna a sang zawk a ni.` Tin, mi thenkhatin carbohydrates an ei tlem chuan an thisen sugar level a tlahniam thei bawk. Hei hi `(hypoglycemia)` an ti a.

Simple carbohydrates leh complex carbohydrates te hi eng nge an danglamna?

Okay, tunah chuan carbohydrate chi hnih lian ber hi han en ila. Carbohydrate awlsam tak leh carbohydrate complex tak tak an ni.

An pahnih inthlauhna hi chaw pakhat chemical structure leh kan taksain a ei rang danah a innghat a ni .

• Complex Carbohydrates: Hengte hi kan taksain a ei theih nan hun rei vak lo a la ngai a ni. Chuvangin hengte hi kan ei hian thisen sugar level a sang nghal lo. Taksa chakna petu an ni. Tin, heng complex carbohydrates te hian kan taksa mamawh vitamin, mineral leh fiber tam tak a pai bawk. Hengte hi kan thian tha ber ang mai an ni a, taksa tan an hlawkpui hle. Entirnan, bran rice, oats, kurakkan, thlai, thei (thenkhat) te.

• Simple Carbohydrates: A lehlamah chuan simple carbohydrates hi sugar chi khat a ni a, a hmin nghal vat thin . Chuvangin hengte hi i ei hian i thisen sugar level a sang nghal a ni. In tur thlum tak in hnua high lo awm thin kha han ngaihtuah teh. Mahse chu sang chu a tlahniam nghal vat thin. Carbohydrates pangngai i ei tam lutuk chuan i thau a tipung a, zunthlum, thinlung natna, leh i cholesterol level a tisang zawk a ni. Entirnan, sugar, sweets, chhang var, cake ang chi thil te. Hengte hi tlem i fimkhur a ngai a ni.

Chhang var slice khat i ei huna i rilru put hmang te, bran rice i ei huna i rilru put hmang te kha han ngaihtuah teh. Chhang var hian ril a ti riltam nghal vat thei a, mahse bran rice hian rei zawk a ti tui thei a ni lawm ni? Chu chu a danglamna chu a ni.

Chuvangin carbohydrates awlsam tak takte hi a chhe tak tak em?

"Aw, hengte hi a tha, hengte hi a tha lo. " tih ang chi hi label nghal mai a harsa deuh. Carbohydrates awlsam tak takte hi "tha lo" a ni hauh lo. Mahse, complex carbohydrates-in kan taksa a pek ang kha an pe lo.

A tha ber chu i ei leh in ah nutrient-dense complex carbohydrates tam thei ang ber dah tel a, simple carbohydrates i ei zat control leh moderate hi a ni. I tana tha ber tur ei leh in lama thurawn pe turin doctor rawn la a finthlak hle.

Carbohydrate chi hrang hrangte chu engte nge ni?

Ei leh inah hian carbohydrate chi thum a awm a, chungte chu:

1. Fiber a ni

2. Starch te chu a awm

3. Sugars te

Fiber leh Starches te hi Complex Carbohydrates an ni a . Sugars hi Simple Carbohydrates a ni.A type pakhat. Store atanga i ei tur package-a nutrition label i en chuan "Total Carbohydrates" tih a ni tih i hmu ang. Chu chu chi thum zawng zawng zatve a ni tihna a ni.

Fiber chungchang tlem han zir ila.

• Fiber hi thing leh mau atanga siam ei tur, thei, thlai leh buh chi hrang hranga awm a ni. Ran atanga siam chaw, bawnghnute atanga siam leh sa leh sangha te hian fiber engmah a pai lo.
• Fiber hi carbohydrate chi khat complex, hrisel tak a ni bawk. Fiber hi chi hnih a awm a, chungte chu soluble fiber ( tuiah a hmin) leh insoluble fiber (tuiah a hmin lo). Entirnan, corn-ah hian insoluble fiber a awm a.
• Kan taksa hian fiber hi a digest tha thei lo nain, he fiber soluble leh insoluble hian kan intestines a kal tlang hian digestion a pui a, constipation a veng a ni. Chu mai pawh ni lovin, fiber hian thisen sugar level a control bawk a, cholesterol level a tihhniam a, rei zawk kan chawhmeh theih nan a pui bawk .
• Nutrition expert-te chuan puitlingte chuan ni khatah fiber gram 25 atanga 30 tal ei turin an rawt a, mahse mi tam zawk chuan chu zatve chauh an ei thin.
• Fiber tamna ei tur thenkhat:
• Nuts te chu bean, chickpeas, lentils, green peas, leh peanut te ang chi te hi a ni.
• Thei, a bik takin a hnah nena ei theih (apple, pears) leh thei rah lung (berry) nena ei theih te.
• Nuts (almonds, walnuts), pumpkin chi, sunflower chi hrang hrang.
• Whole grain atanga siam (brown rice, oats, millet, whole wheat chhang leh pasta) te.
• Thlai (corn, broccoli, cauliflower, pumpkin) te pawh a awm bawk.

Starch hi eng nge ni?

• Starch pawh hi complex carbohydrate chi khat a ni bawk. Kan taksaah vitamin leh mineral (micronutrients) an pe a ni.
• Complex carbohydrates hian ei theih hun a duh rei zawk a, chuvangin thisen sugar level a nghet reng a, rei zawk i chaw ei theih nan a pui bawk . Starchy food tam zawk hi he category-ah hian an tel a ni.
• Starch awmna ei tur: 1.1.
• Legumes te chu bean, peas, lentils, leh cowpeas te an ni.
• Thei (apple, berry, watermelon) te a awm bawk.
• Whole grain atanga siam (brown rice, oats, whole wheat chhang leh pasta) te.
• Thlai (corn, peas, potato) te pawh a awm.

Sugars pawh hi i fimkhur ang u.

• Sugars hi carbohydrate awlsam chi khat a ni. Kan taksa hian heng carbohydrates awlsam tak takte hi a ei rang hle.Chuvang chuan thisen sugar level a sang thut a, chutah chuan a tlahniam nghal vat thin. Chaw thlum tak i ei zawh chuan chakna nasa tak i nei nghal a ni lawm ni? Mahse, reilote hnuah chuan i chau a, i muhil thei bawk. Hetah hian a chhan chu.
• Sugar hi chi hnih a awm a, chungte chu:
• Naturally occurring sugars: Bawnghnute leh thei thara awm sugar te hi he category-ah hian an tel a ni.
• Added sugars: Hei hi thil thlum, biscuit, cake, thei canned, thei in tur (thenkhat), leh soda ang chi thila sugar dah a ni.
• Sugar hi ei tur label-ah hming hrang hrangin koh theih a ni. Hetiang hming hi i hmu mai thei:
• `Agave tuikhuah`
• `Cane syrup` emaw `Corn syrup` emaw a ni thei
• `Dextrose`, `Fructose`, `Sucrose` tih te hi a ni
• Khawizu
• Molasses a ni
• Chini
• Thisen sugar level hrisel tak neih theihna turin sugar tihtlem hi a pawimawh hle. Tin, sugar tamna ei tur hian calorie a pai tam hle bawk. Hei hian taksa rihna a tipung thei a ni. Chaw thianghlim (chhang var, chhangphut var atanga siam), dessert, candy, leh in tur thlum tak takte chu a theih ang anga tihtlem tur a ni.
• American Heart Association (AHA) chuan hetiang hian a rawt a ni:
• Hmeichhe tam zawk tan chuan ni khatah added sugar gram 25 (teaspoon 6 emaw calories 100 emaw) aia tam ei hi a tha lo .
• Mipa tam zawk tan chuan ni khatah added sugar gram 36 (teaspoon 9 emaw calories 150 emaw) aia tam ei hi a tha lo .

Ni khatah carbohydrate engzat nge i mamawh?

Ni khata i ei tur carbohydrates set number a awm tak tak lo. Thil tam takah a innghat a , chu chu i kum, i mipa leh hmeichhia, i damdawi lam harsatna (zunthlum ang chi), nitin i thiltih dan leh i taksa rihna tihtlem i tum leh neih loh te a ni. Zunthlum vei thenkhat chuan carbohydrates chhiar hian an thisen sugar level control nan a pui tih an hmuchhuak.

Mi tam zawk tan chuan US Department of Agriculture (USDA) chuan "Healthy Plate" concept anga ei tur a rawt a. Chu chu:

• I plate chanve chu thei leh thlai nen khat rawh .
• I plate hmun li a\anga hmun khat chu buh chi (brown rice, buckwheat, leh atta flour ang chi) hmangin khat rawh.
• Quarter dang chu protein (nga, sa, artui, bawnghnute atanga siam, lentils ang chi) hmangin khat rawh.

Carbohydrates tihtlem emaw, tihbo emaw ei hi a tha em?

Mi thenkhat chuan an taksa rihna tihtlem nan carbohydrate an ei tlem thin. Tin, doctor thenkhat chuan damdawi lam harsatna thenkhat, epilepsy ang chi tan chuan ei leh in bik, Keto diet ang chi hi an rawt bawk.

Mahse, chutiang khapna chu rei tak vawn reng chu a harsa hle. Carbohydrates khap thei ei leh in thenkhatah chuan rannung hriak leh thau a tam thei hle. Heng ei leh in chi hrang hrangte hian thinlung natna vei theihna a tipung thei bawk.

Chuvangin, i ei leh in lama inthlak danglamna lian tham i neih hmain doctor rawn hmasa phawt a pawimawh hle a, a bik takin carbohydrates tihtlem i ngaihtuah a nih chuan.

Chuvangin, hei hi hriat reng tur pawimawh ber a ni (Take-Home Message) .

Okay, carbohydrates chungchang hi kan sawi nasa hle tawh a ni lawm ni? Heng zawng zawng atanga i hriat reng tur pawimawh tak takte chu:

• Kan taksa hrisel taka a awm theih nan leh a hnathawh that nan carbohydrates hi a pawimawh hle. Kan chakna bulpui ber an ni.
• Carbohydrates awlsam (brown rice, whole grains, thlai leh thei ang chi) ai chuan complex carbohydrates thlan tum ang che.
• I ei leh inah hian fiber, vitamin, leh mineral tamna ei tur tha tam thei ang ber telh la .
• Sugar dah belh (sweet foods and drinks) ei leh in tur chu a theih ang anga tihtlem tur a ni.
• I hriselna dinhmun leh nunphung a zirin i tan engzat nge carbohydrates tha ber tih hriat tumin i doctor emaw nutritionist emaw zawt rawh.

Heng thute hi i ngaihtuah reng a, i ei leh in i enkawl chuan nun hrisel, chak tak i hmang thei ngei ang!

` Carbohydrates, sugar, starch, fiber, ei leh in hrisel, ei leh in, zunthlum