Office-a harsatna a awm emaw, in lama insual tenau emaw a awm chuan, tlan chhuakin cookies can khat hawn duh i nei em, a nih loh leh dawr atanga cake phek khat i la duh em?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..? A nih loh leh nitin tlai dar 4 vel khan thil thlum emaw, biscuit emaw, cracker emaw ei duhna i neih hun a awm em? Heng thilte hi i hriat chian chuan nangmah chauh i ni lo. Lungngaihna, lungngaihna emaw, hah emaw kan tih hian mi tam tak chuan carbohydrates awmna ei tur, a bik takin sweets, biscuit leh ice cream ei duhna nasa tak kan nei thin.
Engvangin nge carbohydrates hi kan duh em em?
Scientist-te chuan hei hi a chhan ber chu kan thluaka chemical awm vang niin an ngai. A awlsam zawngin kan thluak hian hormone a nei a, chu chuan kan mood chu level tha takah a vawng reng a, min ti hlim a, min ti thlamuang bawk. A hming chu serotonin . "Fel-good hormone" an ti bawk.
Zirchiangtute sawi dan chuan kan serotonin level a tlahniam chuan kan mood pawh a tlahniam ve bawk. Chu chu kan lungngai tan a, kan lungngai a, ngaihtuahna kan seng nasa hle tihna a ni. Chuvangin tun dinhmunah chuan kan thluak hian heng serotonin level te hi tihpun leh theihna tur kawng a zawng leh thin. Carbohydrates tamna chaw kan ei hian kan taksa hian serotonin a siam tam zawk thin.
Battery a hniam lai te, serotonin level a hniam lai te kan phone kan charge ang bawkin kan taksa hian carbohydrates (carbs) hmanga ‘charge’ a tum thin.
Mithiamte sawi dan chuan mi tam zawk chuan ni khata hun khatah heng carbs te hi an duh ber a ni. Chu chu 3:30 leh 5:00 PM inkar a ni. Kan ramah hian "chawhnu tea" neih laiin short-eats ei hi he mamawh phuhrukna tura ruahman tih dan a ni thei bawk.
Hei hi hormone thil mai mai a ni em? Nge, chhan dang a awm em?
Serotonin chanchin hi a dik laiin, mithiam thenkhat chuan a chhan awmchhun a ni lo an ti. Thil dang engemaw zat a awm thei bawk.
- Pawn lam thil thleng: Sum leh pai lama harsatna lian tak i nei niin han ngaihtuah teh. Chumi avang chuan i lungngai hle. Chu lungngaihna avang chuan sweets ei duhna i nei bawk. Hetah hian ei duhna hi serotonin tlahniam vang direct a ni lo va, pawn lam thil thleng, sum lama harsatna an tih vang a ni zawk.
- Learned Habit: Hei hi naupan lai atanga kan zir chhuah a ni fo thin. Ngaihtuah teh, i naupan lai te, i tap emaw, i thinrim emaw chuan i nuin thlamuan nan chocolate emaw, biscuit emaw a pe che a. Chuvangin i lo puitlin hunah pawh, i lungngaih lai pawhin chutiang tih danah chuan i kir leh thin. Chu chu ei leh in chu rilru natna nen i inzawm tir tihna a ni.
- Diet hman dan: 1.1.Tunlai hian mi tam tak chuan buhfai leh chhang ang chi carbohydrates (starch) te tihtlem a, taksa rihna tihtlem an tum thin. Hetianga an tih hian an taksain an mamawh ang carbohydrates a hmu lo. Tichuan an taksa chuan a phut tam tan ta a ni. Broccoli chi khat ei duh lo mah la, chhang chi khat ei duhna i neih chuan i taksain carbs a dawng tlem tihna a ni. Chu chu thil mak a ni lo.
Hemi chungchangah hian zirchianna chuan eng nge a sawi?
Carbohydrates ei duhtute zirchiannaah chuan thu ngaihnawm tak tak a awm a. Table pakhatah han en ila.
| Research Finding | A awlsam zawngin... |
|---|---|
| Calorie tam zawk ei | Carbs ei duhtute chuan ni khatah midang aiin calorie 800 velin an ei tam thei a ni. Hei hian mi thenkhat chu a tipung thin. Mahse mi dangte chuan an taksa rihna chu exercise hmangin, chaw ei ber tihtlem emaw, popcorn ang chi low-fat carbs ei emaw hmangin an enkawl a ni. |
| Mahni in damdawi hman dan | Hmeichhe thau lutuk, carbs ei duhte zirchiannaah chuan an rilru hah laiin protein tamna in tur aiin carbohydrate tamna in tur an thlang zawk a ni. Tin, chu carbs an in hnuah chuan an mood pawh a tha chho ta hle bawk. |
| Instant relief a ni | Carbohydrates awmna thil i ei atanga minute 20 vel hnuah i rilru a hahdam tan thin. Hei hi a chhan chu serotonin level a san vang a ni. Antidepressant thenkhat chuan serotonin level control-in hna an thawk bawk. |
He i ei duhna hi thil pangngai a ni em, a nih loh leh ngaihtuah tur thil a ni em?
He ei tur i ngaihven em em hi han ngaihtuah teh.
Mi dangin thil tui tak an ei lai i hmuh chauhvin carbs i duh em? Chu chu thil pangngai a ni. A nih loh leh, i tih duh loh thil (i inchhung senso enkawl ang chi) i neih a, chuta tlanchhuahna tur thil i ei chuan i rilru a hahdam zawk em? Chu pawh chu eng emaw chen chu thil pangngai a ni. Tin, tlai lama duhthusam pawh hi thil pangngai a ni thei bawk.
Mahse, hetiang hi a lo thleng a nih chuan fimkhur rawh!
Ngaihtuah teh, Bakery atanga brownie ei i duh a ni. Chu hmun thlenna tur motor i neih loh chuan, zan rei tak, ruah sur kara ei tura kea i kal chuan... chu chu a tam lutuk.
Hetiang chaw ei duhna nghet tak, thunun theih loh hi i neih chuan , chu chuan i lungngaihna, i lungngaihna, emaw, nun i bona chu a tihziaawm lo niin a lang a nih chuan, thil pangngai a ni lo.
Chutiang a nih chuan, i doctor hmu ngei ang che, he thu hi sawipui ngei ang che, chu chu chaw ei duhna mai ni lovin, enkawl ngai rilru lam natna, depression ang chi chhinchhiahna a nih theih avângin.
Okay, chuti a nih chuan engtin nge he carbs duhna hi i hmachhawn ang?
He ei duhna nen hian hrisel taka nun dan tur a awm.
- A hun takah ei rawh: I ei duhna chu tlai lamah a sang ber thin. Chuvangin, chawhmeh leh chawhmeh atan protein tamna chaw hrisel (egg, sa, sangha, lentils) ei rawh. Tlai dar 4 vel khan riltam tlem i neih chuan carbs hrisel tak tak (e.g. popcorn, boiled chickpeas, low-sugar cereal thenkhat) nei thil ei thin ang che.
- Smart carbs thlang rawh: Chocolate, fatty cake, quick-eats emaw i duh ngai lo. Cracker emaw pretzel emaw ang chi thau tlem zawk thlang rawh.
- Thiam loh chang suh: "Aw, carbs ka ei a ni" tih hi inthiam lo suh. Carbohydrates hi hmelma a ni lo. Zanriah atan buhfai emaw pasta emaw tlem tal ei, oil tlem zawka siam hi thil dik lo a ni lo. A pawimawh ber chu a quantity leh a buatsaih dan hi a ni.
- "Slow foods" thlang rawh: Vawi khata i ei vek theih loh, mahse i ei nawn leh theih tur thil thlang rawh. Entirnan, hot chocolate no khat. Gulp khatah i in thei lo. I savor chuan hlim leh thlamuang takin i awm thin.
Take-Home Thuchah a ni
- I lungngaih emaw, i chau emaw lai hian carbohydrates i duh hi thil awmze nei tak a ni. Hei hi thluaka chemical pakhat serotonin an tih nen a inzawm thei a ni.
- Hei hi naupan lai atanga lo piang tih dan emaw, ei leh in khapna khauh tak avanga lo awm emaw pawh a ni thei.
- I duhzawng i thunun thei lo a, chu chu i hmuh theih nan thil danglam tak i ti a, i lungngaihna chu a awm reng a nih chuan, a niDepression chhinchhiahna a ni thei bawk. Chutiang hunah chuan damdawi lam thurawn lak nghal a pawimawh hle .
- Heng duhthusamte hi ei tur fing tak (low-fat carbs) thlan te, hunbi neia chaw hrisel tak tak ei te, leh sualna nei lovin enkawl theih a ni.
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