Cholesterol tihtlem nan engtin nge chaw siam ang? Heng hriak (Cholesterol leh Cooking Fats) te hi han sawi ila

I doctor chuan i cholesterol level a sang deuh tih a hrilh che em? Chutiang a nih chuan mi tam takin an ngaihtuah hmasak ber leh an tih hmasak ber chu an ei leh in atanga hriak leh thau te chu paih vek hi a ni. "He thil hi hriak ei hi a ni a, chuvangin hriak ei suh," tiin an ngaihtuah thin. Mahse, i hria em, nutrition expert-te sawi dan chuan, oil chi hrang hrang tihbo nghal mai chuan i cholesterol tihhniam tumna chu a thatna aiin a tichhe zawk dawn a ni. Thau chungchang sawi dawn chuan a pawimawh ber chu a zat leh chi dik tak thlan hi a ni .

Engvangin nge thau/ hriak hi kan taksa tan a pawimawh?

Thisen cholesterol level leh kan ei tur thau inzawmna a awm avangin, i ei leh in atanga thau tihtlem vek hi thil tha ber niin i ngai mai thei. Cholesterol sang hi natna khirh tak tak, thinlung natna leh stroke te tan a hlauhawm hle. Mahse mithiamte chuan hetiang ei leh in khapna nasa tak hi i tan a tha lo niin an sawi.

A awlsam zawngin kan taksain hna a thawh that theih nan fatty acids hi a pawimawh hle. Some types of fat , a bik takin omega-3 fatty acids te hi a takah chuan i thinlung tan a tha hle. Tin, taksa pum puiah vitamin A, D, E, leh K te ang chi fat-soluble vitamins te phurh luh leh lakluhnaah an pui bawk. Chu mai ni lovin, thau hian kan taksa hi chakna, a nih loh leh calorie a pe bawk.

Chu bakah, thau hian chaw ei tui leh rim a pui a, chubakah chaw ei zawhah "full" i nih theih nan a pui bawk. Ngaihtuah teh, thau awm lo chaw chu i ei chhunzawm thei ang em? A lungawithlakin a lang lo, a dik em? Chuvangin, thau tihtlem vek ai chuan a chi dik thlan a pawimawh zawk.

Cholesterol tihhniam nan chaw siam huna hman tur oil tha ber berte chu engte nge ni?

Cholesterol level control nan chuan thau kan ei zat tihtlem a pawimawh a, chaw kan siam dawnin thau chi dik tak thlan a pawimawh bawk. Butter, margarine, leh vegetable oil ang chi thila kan hman thau hi chi hnih ah then theih a ni a, chungte chu thau tha (unsaturated fat) leh thau tha lo (saturated leh trans fat) te an ni.

Kan coconut oil chungchanga chiang taka hriat tur i neihte

Kan hmuh angin coconut oil hi ‘thau tha lo’ tiin an categorize a. A chhan chu coconut oil hian saturated fat a pai tam vang a ni . Mahse hetah hian thil pawimawh tak kan hriatthiam a ngai a ni. Coconut oil hi thlai atanga siam a nih avangin cholesterol a awm lo . Mahse, thil dang ang bawkin saturated fat a tam avangin coconut oil hi a tlem berah ei tur a ni . I bânsan vek a ngai lo nain, ei tam lutuk loh chu a finthlak hle.

Kan taksa hian a mamawh zat saturated fat leh cholesterol a siam chhuak a. Chuvangin hengte hi pawn lam atanga lak tam a ngai lo. Trans fats hi kan mamawh lo tak zet a ni.

Oil tha leh tha lo inthlauhna tak tak

Dik tak chuan, eitur siamna atana kan hman thin oil tam zawk hi chu thau tha leh thau lo inzawmkhawm a ni. Entirnan, olive oil hi oil "tha" anga ngaih a ni a, mahse saturated fat (thau tha lo) engemaw zat a awm bawk. Chutiang bawkin butter hi "tha lo" anga ngaih a ni a, mahse unsaturated fat (thau tha) engemaw zat a awm bawk. Oil tha leh tha lo chu eng thau chi nge a tam zawk tih ah a innghat.

Oil tha (olive oil ang chi) pawh hi a tlem berah i ei chuan i taksaah saturated fat leh calorie tul lo tak tak a belhchhah thei a ni. Butter ang bawkin olive oil hian calorie a pai bawk. Calorie tul lo tak tak taksaah kan dah belh chuan taksa rihna a tipung a ni. Thau lutuk hi thinlung natna thlentu lian dang a ni bawk.

Chuti a nih chuan eng oil chi nge kitchen-ah i dah tur?

Okay, chuti a nih chuan cholesterol tihhniam nan chaw kan siam hunah eng oil chi nge kan hman ang?

• General cooking atan: Unsaturated fats tamna leh i kitchen-a temperature sang tak tuar thei oil dah hi a tha ber. Entirnan, thlai hriak, canola hriak, leh sunflower hriak te hi a ni. Hengte hi a man tlawm a, chaw chi hrang hrang siam nan hman theih a ni.
• Flavor bik atan: Avocado oil leh almond oil ang chi thil te pawh i hmang thei bawk.
• Olive Oil chungchang: Olive oil hmangin i siam thei. Mahse, extra-virgin olive oil, sesame oil, leh walnut oil ang chi oil te hi a lumna sang takah dah loh tur a ni. An kang awlsam a, an thil neih leh an thlum an hloh thin. Hengte hi salad-ah emaw, thlai hmin chungah drizzle atan emaw hman a tha ber.

Coconut oil leh palm oil tih lohah chuan vegetable oil dangte hi mithiamten an rawt ber a ni. Mahse chu chuan butter emaw margarine emaw i bânsan vek a ngai tihna a ni lo. A pawimawh ber chu i hman dan khap hi a ni.

Awle, tunah chuan cholesterol tihhniam dan tur angin chaw siam ila!

I ei leh in a thau tha lo tihtlem dan awlsam tlemte a awm.

• Recipe-in ​​a mamawh aia tlem hmang rawh: Entirnan, cake recipe-ah butter cup 1/2 hman a ngai a nih chuan butter cup 1/4 leh oil quality tha cup 1/4 i hmang tur a ni.
• Substitute hrisel zawk hmang rawh: Shotening chu canola oil ang chi hmangin thlak rawh.
• Fat-free substitute hmang rawh: Pancake leh muffin ang chi thil siam dawnin recipe-a oil thenkhat chu sugar-free applesauce emaw fat-free yogurt emaw hmangin i thlak thei a ni.

Practical substitute i hman theih tur thenkhat chu hetiang hi a ni.

Eng method pawh hmang ila, a rah chhuah chu a inang vek a ni: i ei leh in-a thau tha lo (saturated leh trans fats) i dah zat tihtlem.