Mi tam tak chuan "thau" emaw "oil" emaw tih thumal kan hriat hian kan hlau deuh thin a ni lawm ni? "Chaw thau ei suh, a ti thau ang che," tih leh "Cholesterol a tisang ang" tih te kan hre fo thin. Mahse, thau chi hrang hrang hi kan taksa tan a tha lo vek tih i hria em? Dik tak chuan thau chi thenkhat hi kan taksa hrisel taka a awm theih nan a pawimawh hle. Chuvangin vawiin hian heng thau chungchanga ngaihdan dik lo awmte hi paih bo ila, thudik chu eng nge ni tih chauh sawi ila.
A awlsam zawngin, thau chu eng nge ni?
Thau hi kan taksa mamawh nutrient lian pali zinga pakhat a ni. A dangte chu protein, carbohydrates leh tui te an ni. Hengte hi macronutrients kan ti a.
Fats-a thil langsar ber chu calorie tamna a ni. Chu chu, nutrient dang nena khaikhin chuan thau hian gram khatah calorie a nei sang hle tihna a ni. Ngaihtuah teh, protein emaw carbohydrate gram khatah hian calorie 4 chauh a awm. Mahse thau gram khatah hian calorie 9 a awm. Hei hi a let hnih aia tam a ni.
Kan taksa chhungah thau hian eng nge a tih?
Thau hian kan taksaah hmun pawimawh tak a chang a. Kan taksa chhunga cell tin bang hi fatty acids atanga siam a ni. Thau hian taksa pum puia thil thenkhat dahkhawm leh phurh luh a pui bawk.
Entirna tha tak chu thau-a inthiar theih vitamin te hi a ni. Vitamin A, D, E, leh K te hi i hre tawh ngei ang. Kan taksa hian heng vitamin te hi a hip dik theih nan thau hi a pawimawh hle.
Chu bakah, thau hian ei zawhah min ti hahdam thei a, a nih loh leh "satiety" a ni. Chuvang chuan chaw thau tlem te ei hian kan chaw ei kham nghal vat thin.
A pawimawh ber chu ei tur atanga kan ei thau hi taksa thau angin direct-in a khawlkhawm lo. Taksa thau hi ni khat chhunga kan taksa mamawh aia tam calorie (thau, protein, carbohydrates) kan ei phawt chuan a khawlkhawm chauh a ni.
Thau chi hrang hrangte chu engte nge ni?
Thau hi "thau tha" leh "thau tha lo" tiin kan categorize fo thin. Mahse a takah chuan chu aia buaithlak deuh a ni. Scientific lamah chuan kan ei leh inah hian thau chi li a awm a.
| Fat Type a ni | Source tlangpui |
|---|---|
| Monounsaturated Fats a awm bawk | Avocado leh avocado oil, nut ang chi cashew leh a hriak, olives leh olive oil te. |
| Polyunsaturated Fats a awm bawk | Nga thau tak tak, salmon, mackerel, sardines, soybean, flax chi, sunflower chi, walnut te ang chi te. |
| Saturated Fats a awm bawk | Coconut oil, coconut milk, palm oil, butter, cheese, whole milk, sa sen (bawnghnute, vawk sa), chocolate. |
| Trans Fats a ni | Artificial-a siam margarine, bakery products, deep-fried fast foods (ram thenkhatah chuan khap a ni). |
Heng chi hrang hrangte hi chipchiar deuhin han thlir ila.
1. Unsaturated Fats - "Thau tha" tih hi a ni.
Hengte hi "oil tha" kan tihte chu an ni. Room temperature-ah chuan liquid an ni. Kan thinlung hriselna atan an tha hle. A chi hnih a awm a, chungte chu:
- Monounsaturated fats: Hengte hian kan taksaa cholesterol tha lo (LDL cholesterol) level tihziaawm nan a pui thin.
- Polyunsaturated fats: Heng zingah hian , Omega-3 leh Omega-6 fatty acids hi kan taksain a mamawh a, mahse a mah chauhin a siam thei lo chi hnih an ni. Chuvangin ei leh in atanga kan hmuh a ngai a ni. Omega-3 hi sangha hriak-ah a tam hle a, thluak hnathawh leh thinlung hriselna atan a pawimawh hle.
2. Saturated Fats - "Fats to Limit" tih a ni.
Hengte hi room temperature-a solid thau (e.g. coconut oil, butter) te an ni. Chûngte chu " hriak ṭha lo" ti mah ila, a takah chuan a tlem berah chuan a hlauhawm lo .
Mahse, saturated fat ei tam lutuk hi thil tha a ni lo. A chhan chu i tih chuan taksaa cholesterol tha lo (LDL) level a sang chho ang a, hun kal zelah lung natna leh thisen kalna kawng khar theihna a sang chho thei a ni. Chuvangin doctor-te chuan hengte hi a tlem berah leh a tlem berah ei turin an fuih a ni.
3. Trans Fats - "Thau tha lo tak tak" tih a ni.
Hei hi thau chi hlauhawm ber leh kan pumpelh vek tur a ni. Artificial-a siam trans fats hi liquid vegetable oil-ah hydrogen dahin solid (hydrogenation) siam a ni. Chaw ei tur shelf life tihpun nan leh a thlum tihdanglam nan an hmang thin.
Trans fats hian bad cholesterol (LDL) level a tisang a, chutih rualin good cholesterol (HDL) level a tihhniam bawk. Hei hian thinlung natna vei theihna nasa takin a tipung a ni. Hemi avang hian khawvel ram tam tak chuan ei leh inah artificial trans fats dah hi an khap a ni.
Chuvangin "low-fat" ei tur hi a tha tak tak em?
Hei hi mi tam takin an zawh thin a ni. Store i kal chuan yogurt, bawnghnute, leh biscuit chi hrang hrang "Low-Fat" tih ziak a awm a. Hengte hi hrisel tak niin kan ngai. Mahse chutiang chu a ni reng reng lo.
Ngaihtuah teh, chaw pakhata thau i tihtlem hian a thlum a hloh fo thin. Chuti a nih chuan food company te hian eng nge an tih? Chu thlum hloh chu siam ṭha leh tûrin, sugar, chi, a nih loh leh carbohydrate dang an dah belh a ni. Chuvangin thau tlem nia i hriat thil i ei mai thei a, mahse a takah chuan sugar tamna a ni thei. Hun a kal zel a, hei hian natna dang, Type 2 Diabetes te i vei theihna a tipung thei a ni.
Chuvangin eng thil pawh lei hmain nutrition label chhiar hmasak phawt a pawimawh hle. Thau a tlem a nih pawhin sugar leh carbohydrates engzat nge a awm tih enfiah thin ang che.
Thau tamna ei leh in chungchangah engtin nge i ngaih?
Dietary pattern thenkhat a awm a, chu chu ketogenic diet a ni a, hei hian carbohydrates nasa takin a tihtlem a, thau leh protein ei tamna a tipung bawk. Hengte hi damdawi lam dinhmun thenkhat (e.g., refractory epilepsy) tan chuan a hlawk thei hle.
Mahse, he special diet chi hi mi zawng zawng tan a tha lo. Mi thenkhat tan chuan hetiang thau tamna ei hi zawm hian liver emaw kidney emaw ah harsatna a siam belh thei a ni. Chuvangin hetiang special diet hi doctor nena inbiakna nei lovin zawm ngai suh.
Chaw leh ei leh in chungchanga zawhna i neih a, i buai a nih chuan thil pangngai a ni. A tha ber chu chhungkaw doctor hmuin hemi chungchang hi sawipui hi a ni. I tana tha tur ei leh in hrisel dan tur ruahmanna siam turin a kaihruai thei che a ni.
Take-Home Thuchah a ni
- Thau zawng zawng hi "tha lo" an ni vek lo. "Good" fats, unsaturated fats te hi kan taksa hrisel taka a awm theih nan a pawimawh hle.
- Unsaturated fats tamna ei tur, avocado, olive oil, nut, cashew leh almond ang chi, leh sangha hriak nei te chu i eitur ah telh tum ang che.
- Saturated fats (coconut oil, butter, sa sen) i ei tam loh tur. I cut chhuak vek a ngai lo va, a tlem berah ei tur a ni.
- Artificial trans fats (baked goods, margarine chi thenkhat) awmna ei tur chu a theih ang anga ei loh tur. Hengte hi thau chi "tha lo" te chu an ni.
- "Low-Fat" tih label hian bum suh. Tin, i lei hmain a sugar awm zat pawh hre hmasa phawt ang che.
- I ei leh in lama inthlak danglamna lian tham i tih hmain doctor rawn hmasa phawt ang che, a bik takin keto ang chi thau tamna ei leh in i zawm hmain.
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