Sri Lanka kan ei leh inah hian coconut hi a pawimawh hle a ni lawm ni? Broth siam atanga sambol siam thlengin coconut kan hmang thin. Mahse Type 2 Diabetes i vei a nih chuan zawhna tam tak, "He coconut hi ka ei hi a pawi em? Coconut oil hi a tha em? Ka thisen sugar level a sang dawn em?" i rilruah a lo thleng ngei ang. Hei hi a takah chuan zawhna pawimawh tak a ni. Hemi chungchang hi vawiinah hian mi zawng zawngin kan hriatthiam theih dan tur, a awlsam zawngin sawi ila.
Coconut leh i thisen sugar level te
A hmasain coconut kan ei hian kan thisen sugar level-ah eng nge thleng tih hi han en ila. Hei hi hrethiam tur chuan term pahnih kan hriat a ngai a ni. Anni chu glycemic index leh glycemic load te an ni.
Okay, hei hi a buaithlak deuhin a lang thei a, mahse a thawnthu hi a awlsam hle.
- Glycemic Index (GI): A awlsam zawngin, hei hian kan ei leh in pakhatin kan thisen sugar level a tihsan chak dan a teh a ni. He hlutna a zirin ei tur chi thum ah then a ni.
- Glycemic Load (GL): GI hian ei tur chi hrang hrang chauh a kawk a ni. Mahse, GL hian kan ei tam danin thisen sugar a nghawng dan a teh a ni. Hei pawh hi chi thum ah then a ni bawk.
Tunah chuan hei hi table pakhatah han en ila.
| Index a ni | Hniam | Hmanrua | Sang |
|---|---|---|---|
| Glycemic index (GI) a awm a ni. | 1 - 55 inkar a ni | 56 - 69 ah a awm | 70 aia upa lam a ni |
| Glycemic Load (GL) a awm bawk. | 1 - 10 inkar a ni | 11 - 19 chhung a ni | 20 aia tam a ni |
Awle, tunah chuan coconut hi han en ila. Grated coconut gram 55 vel hian carbohydrates gram 9 chauh a pai a ni. Tin, coconut GI value chu 42. Chu chu a hniam tihna a ni . A zat inang GL value chu 4. Chu chu a hniam tihna a ni bawk .
Chumi awmzia chu, coconut tlem i ei chuan i thisen sugar level chu a sang nghal lovang tihna a ni. Mahse, eng thil pawh ei tam lutuk hian nghawng a nei ngei ang tih hre reng ang che.
Coconut atanga siam leh zunthlum
Coconut chauh kan ei lo. Coconut atanga thil engzat nge siam? Coconut oil, coconut tui, coconut milk, coconut sugar... Zunthlum vei tan chuan heng zawng zawng hi a inang vek em? Ni miah lo. Chu pawh chu han en ila.
| Coconut siam chhuah a ni | I hriat tur chu |
|---|---|
| Coconut (grated emaw shredded emaw) 1.1. | GI value a neih tlem avangin i chaw eiah tlem tal dah belh pawh a pawi lo. Mahse a zat chungchangah fimkhur rawh. |
| Coconut tui (a thlum loh) . | Carbohydrates a tlem a, saturated fat a nei lo tak zet a ni. Hlau lova in tur tha tak a ni. |
| Coconut bawnghnute | Soup atan hian a chang chuan coconut milk thinned hman hi harsatna lian tak a awm lo. Mahse, condensed milk hian thau a pai tam hle. |
| Coconut Sugar a ni | GI value 54 a nei a, chu chu medium range-ah a awm tihna a ni. Sugar pangngai aiin a tha zawk nia ngaih ni mahse, sugar chi khat a la ni tho. Chuvang chuan a hmanna hi a tlem zawk tur a ni. |
| Coconut Oil hmanga siam a ni | Hei hi thil hlauhawm ber a ni. Hemi chungchang hi tunah hian chipchiar takin sawi ila. |
Coconut oil hlauhawm thup chu
"Coconut oil hi taksa rihna tihtlem nan a tha" tih kan hre fo thin. Chu chu a dik em?
No. Ei tur engmah hi taksa rihna tihtlem nan magic bullet a ni. Thudik tak chu, coconut oil tablespoon khatah hian calorie 100 vel a awm a ni . Tin, coconut oil tablespoon khatah hian thau gram 11 vel a awm bawk. Chu zawng zawng deuhthaw chu saturated fat a ni .
Engvangin nge saturated fat hi a hlauhawm?
Ngaihtuah teh, doctor-te chuan ni khatah saturated fat gram 13 aia tam ei loh turin min fuih a. Tin, coconut oil tablespoon khat chauh hian chu limit aia tam a pe thei bawk.
Heng saturated fats te hian kan taksaah cholesterol tha lo, a nih loh leh LDL (Low-Density Lipoprotein) cholesterol level a tisang a . LDL cholesterol a san chuan kan thisen kalna kawngah thau a awm a, a khar tan thin. Hei hian thinlung natna vei theihna nasa takin a tipung a ni .
Zunthlum vei te hian midang aiin thinlung natna vei an nei sang zawk tawh a, chuvangin saturated fat tamna ei tur ei hian chu hlauhawmna chu tihpun a tha lo.
Chuti a nih chuan thutlukna hnuhnung ber chu eng nge ni?
Awle, kan sawi tawh zawng zawng kha han dah khawm ila.
- Coconut tui thlum loh in hi a dik lo . Duhthlanna tha tak a ni.
- I ei tur ah hian grated coconut tlem tal dah la, a chang chuan liquid coconut milk tlem tal hmang la, a pawi lo. Mahse a zat chungchangah fimkhur rawh.
- Coconut oil hman hi tihtlem a ngai ngei ang, a nih loh leh tihtawp vek a tha ber.
- Coconut oil aiah canola oil, olive oil, leh peanut oil ang chi oil hman hi i thinlung hriselna atan a tha hle.
A pawimawh ber chu heng zawng zawng hi i tih hmain i doctor emaw, zunthlum chungchanga thurawn pe theitu health professional emaw i zawt hmasa phawt tur a ni. I taksa nena inmil ber nutrition plan an pe ang che. Chu thurawn zawm chu hrisel taka awm theihna kawng ṭha ber a ni.
Take-Home Thuchah a ni
- Zunthlum vei ei leh inah coconut tlem tal dah chuan thisen sugar level a tisang nghal lovang a, a chhan chu glycemic index a hniam vang a ni.
- Mahse, coconut oil hian saturated fat a pai tam hle a, hei hian bad cholesterol (LDL) level a tisang thei a, thinlung natna vei theihna a tisang thei bawk. Chuvangin coconut oil ei hi tlem a tul hle.
- Sugar dah tel lova coconut tui in hi hriselna atana tih dan tha tak a ni.
- Coconut oil aiah thlai hriak canola leh olive te hman a tha zawk.
- Ei leh in chungchanga thutlukna i siam hmain i doctor rawn hmasa phawt ang che .
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