Thlai hi taksa tan a tha hle tih kan hre vek. Doctor leh nutritionist te chuan, "Thlai tam tak ei rawh" an ti vek. Mahse, thlai kan ei hi chi hnih lianah then theih a ni tih i hria em? Chu chu thlai starch tamna leh thlai starch tlem te an ni. Heng pahnih hi ei tur inang vek an ni a, mahse an pahnih inthlauhna hriatthiamna hian i hriselna atana thil tum, taksa rihna tihtlem leh zunthlum thunun ang chite tihhlawhtlinna kawngah nasa takin a pui thei a ni. Hemi chungchang hi vawiinah hian awlsam takin sawi ila.
A hmasain, heng starchy thlai chi hrang hrangte hi eng nge ni?
A hming ang ngeiin heng thlai chi hrang hrangah hian thlai dang aiin starch a tam zawk. A awlsam zawngin sawi ila, starch hi carbohydrate chi khat a ni. Kan taksa hian glucose-ah a then a, chakna a siam chhuak thin. Chuvangin, thlai starch tamna hian carbohydrate leh calorie a pai tam hle.
Mahse, chu chu hre hlau suh! "Aw, chuti a nih chuan hengte hi ei tur a tha lo em ni?" Heng thlai chi hrang hrangte hi superfood an ni a, antioxidants, vitamin leh minerals te nen an khat a ni. Chuvangin ei leh in hrisel takah pawh an tel ve ngei tur a ni.
Eng thlai nge starch tamna?
Khawvel hmun hrang hrangah leh kan ram chhunga thlai kan ei lar ber ber tam tak hi he category-ah hian an tel ve a ni.
- White potato a ni
- Sweet potato a ni
- Cassava a ni
- Vaimim
- Green peas a ni
- Lima bean a ni
- Thlasik lai chuan squash a awm
- Turnips a awm bawk
- Plantain a ni
Chuti a nih chuan heng zinga engzat nge i ei tur?
Carbohydrate leh calorie a tam deuh avangin a tlem berah ei a pawimawh. Hei hi zunthlum vei emaw, taksa rihna tihtlem tum emaw i nih chuan a pawimawh hle. A tlangpuiin rawtna chu kar khatah thlai starchy cup 4-6 vel ei tur a ni. Mahse, zunthlum ang chi natna i neih chuan i doctor nen engzat nge i tana tha tur tih sawipui a tha ber.
Tunah chuan non-starchy vegetables kan en ang u.
Heng thlai chi hrang hrangah hian starch a tlem hle. A tlangpuiin ``(serving)'' khatah carbohydrates gram 5 vel an awm thin. Chu chu leafy greens cup 1 emaw thlai dang cup 1/2 vel a ni.
Calorie an tlem hle bawk a, chuvangin hlauhna awm lovin heng thlai tha tak tak te hian i plate i khat thei a ni.
Eng thlai nge starch tlem?
He list hi a sei hle. Kan ei fo thin thlai tam tak hi he category-ah hian a tel ve a ni.
- Cabbage, Purple cabbage tih a ni
- Bawkbawn
- Broccoli a ni
- Antam
- Be
- Bitter gourd a ni
- Fanghma
- Tomato a ni
- Bell peppers (Red peppers) te hi a awm a.
- Celery a ni
- Asparagus a ni
Chung zinga engzat nge i ei theih ang?
Puitling chuan ni khatah thlai cup 2-3 vel ei tur a ni an ti. A tha ber chu thlai i ei zawng zawng atanga 75% vel, a nih loh leh hmun li a\anga hmun thum vel chu starch tlem thlai atanga lak tum hi a ni. Chumi awmzia chu hengte hi i duh angin i ei thei tihna a ni!
Starch chi "tha" tak: Resistant Starch
Hetah hian i tan thil pawimawh tak a awm. Starchy thlai thenkhatah chuan starch chi khat bik "Resistant Starch" tih a awm a. Hetiang starch chi hrang hranga thil danglam bik chu kan intestine te tak te ah hian a digested lo tih hi a ni. Chuvangin thisen sugar level a tisang nghal lo.
Chu ai chuan he starch hi large intestine-ah a kal nghal a, chutah chuan a fermented a, kan intestine-a bacteria \angkai tak takte ei tur tha tak a lo ni ta zawk a ni.
Hei hian kan tan hlawkna engemaw zat a nei a:
- Thisen sugar level control (glycemic control) a pui thin.
- Constipation a veng thei.
- Cholesterol tha lo level a ti tlem.
- Chaw ei hian a tul lo taka ei leh in chu a thunun thei a ni.
- Tin, colon cancer hlauhawmna a tihziaawm bawk.
Eng ei tur nge resistant starch tamna?
- Be
- Lentils a ni
- Chana
- Green beans a ni
- Banana hnah
Hetah hian thuruk tlem a awm: Thlai starchy i siam a, i ei hmain a lum tir chuan resistant starch a pung thin. Entirnan, potato curry i siam dawn a nih chuan a hma ni khatah alu chu chhum la, zan khat refrigerator-ah dah la, a tuk zingah chhum rawh. An tihlum leh chuan resistant starch awm zat a nghawng dawn lo.
Thlai rawng atanga hriselna thuruk a lang
Starch tamna emaw, fiber tlem emaw pawh nise, thlai zawng zawng hi kan taksa mamawh nutrient leh antioxidants nen a khat vek a ni. Antioxidant tamna ei leh in hian natna tam tak, thinlung natna leh cancer te a tihziaawm thei a ni. Thlai chi hrang hrang ei a pawimawh a, a chhan chu a rawng tin hian antioxidant chi hrang hrang a pe a ni. Engtin nge tih i en ang u.
| Thlai rawng chi hrang hrang | Hlawkna ber ber |
|---|---|
| A sen (e.g. tomato, beet) 1.1. | Thisen sang, cholesterol sang, leh thisen kalna kawng (arteries) khar theihna a ti tlem. Cancer laka invenna leh thluak hnathawh dan a pui thin. |
| Blue leh purple (e.g. eggplant, purple cabbage) te pawh a awm bawk. | Cancer, stroke, leh thinlung natna te a veng thei. Tarna hrisel leh hriatrengna atana pawimawh. |
| Green (e.g. spinach, broccoli, kale) te hi a hring vek a ni. | Macular degeneration lakah a venghim. Cancer leh cholesterol tha lo lakah a venghim. Folate a tam a, hei hi nu naupai tan a pawimawh hle. |
| Orange leh yellow (e.g. carrot, pumpkin, sweet potato) te pawh a awm bawk. | Lung natna a veng a, mit a ti tha a, immune system a tichak a, ruh chak tak siam turin a pui bawk. |
| A var (e.g. cauliflower, onion, garlic) 1. A rilru a hah lutuk chuan a rilru a buai em em a. | Immune system hnathawh a pui thin. Cancer chi thenkhat lakah a venghim. Cholesterol tha lo leh thisen sang tihziaawmna atan a pui. |
Zawhna thenkhat i nei thei
1. Eng thlai starchy nge ei loh tur?
Starchy thlai thar, processed loh hi i tan a tha hle. Zunthlum vei emaw, taksa rihna tihtlem tum emaw pawh ni ila, ei khap tlat a ngai lo. Mahse thil thenkhat chu i pumpelh tur a awm . Hengte hi deep-fried, thau tamna thil chi hrang hrang sauce, butter, leh cheese hmanga siam a ni. Entirnan, french fries leh potato chips ang chi thil te.
2. Chickpeas hi thlai starchy a ni em?
Awle. Chickpeas hi starchy vegetable anga ngaih a ni. Legume chhungkaw zinga mi an ni. Hei hi bean leh lentils te nen chhungkaw khat a ni.
3. Eng thlai nge starch nei tam ber?
White potato leh corn hi starch tamna ber ei tur a ni. Alu lian lo takah hian starch gram 30 aia tam a awm thei. Corn chhum cup khatah hian starch gram 30 vel a awm a.
Take-Home Thuchah a ni
- Thlai starchy leh non-starchy te hi i hriselna atan a tha hle. An pahnih hian kan taksa mamawh ei tur an pe a, natna lakah min veng bawk.
- Starchy vegetables (potato, sweet potato, leh cassava ang chi) hian calorie leh carbohydrates a pai tam deuh a, chuvangin a tlem berah ei a pawimawh.
- I plate tam zawk chu starch tlem thlai (cabbage, spinach, leh cucumber ang chi) hmangin khat rawh. Hengte hi ei atan a him a ni.
- A tha ber tur chuan thlai rawng pakhat chauh ei ai chuan i eitur ah hian thlai chi hrang hrang, rainbow rawng ang chi te dah tel bawk ang che.
- Hriselna lama harsatna i neih chuan zunthlum emaw thau lutuk emaw i neih chuan i ei leh in tur dik tak leh i ei tur dik tak chungchangah doctor rawn la a finthlak hle.
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