Thau chungchang hi i zir belh ang u. Ngaihtuah buai suh, kan inbia ang u!

Thau tih thumal kan hriat hian a chang chuan kan hlauthawng deuh thin a ni lawm ni? Mi thenkhat chuan, ‘Aw, thau hi ei a tha lo’ an ti thin. Mahse, i hria em, a takah chuan thau hi kan taksa tana ei tur pawimawh tak a ni. Thau zawng zawng hi a tha lo vek lo va, thau chi thenkhat hi kan taksa hnathawh nan a pawimawh hle. Chuvangin, vawiin hian he thau chungchanga ngaihdan dik lo awmte hi kan ti bo dawn a, a chipchiar tak tak kan sawi dawn a ni.

Thau hian kan taksaah eng nge a tih?

A awlsam zawngin sawi ila, thau hi kan taksa tana chakna petu nutrient lian pali zinga pakhat a ni. A dangte chu protein, carbohydrates leh tui te an ni. Hengte hi macronutrients kan ti a .

Thau chungchanga thil danglam bik pakhat chu nutrient dang nena khaikhin chuan calorie a tam hle a ni. Ngaihtuah teh, thau gram khat hian calorie 9 a nei a. Mahse protein emaw carbohydrate gram khat hian calorie 4 chauh a nei. Chu chu a let hnih aia tam a ni! Chuvangin thau hi calorie tamna hmun a ni.

Fat hi chemical group `(Lipids)` ah triglyceride chi khat a ni. Kan taksa hian hna bik engemaw zat thawk turin heng `(Lipids)` emaw thau te hi a mamawh a ni. Ngaihtuah teh, kan taksaa cell maktaduai tam takte bang hi thau atanga siam a ni. Tin, thau hian taksa chhunga thil thenkhat dahkhawm leh phurh luh a pui bawk. Entirnan, thau hi taksain thau-a inthiar theih vitamin A, D, E, leh K te dik taka a lakluh theih nan a pawimawh hle a, thau hian kan taksain heng vitamin te hi a hman tangkai theih nan a pui thin.

Thil dang pakhat chu thau hian chaw ei laiin ‘a tawk, a khat’ tih kan hriat theih nan min pui thin. Hei hi satiety an ti a . Chumi awmzia chu kan ei tam lutuk hi thunun a pawimawh bawk. Chuvangin chaw eiah thau tlem a awm chuan kan chawl nghal vat a, chuvangin kan ei tur aia tlem kan ei thin.

Mahse hei hi a ni, kan ei thau hi taksa thau angin direct-in a awm lo, chu chu adipose tissue angin a awm . Chu chu ni khata kan mamawh aia tam calorie (protein, carbohydrates, thau atanga lo chhuak pawh ni se) kan ei chuan a thleng thei chauh a ni. Chu chu chakna atana kan hal aia tam calorie kan ei chuan kan taksa hian thau angin a khawlkhawm a, a thang lian zel tihna a ni.

Chuti a nih chuan eng chi thau nge awm?

Thau hi ‘saturated’ leh ‘unsaturated’ tiin kan categorize fo thin. Mahse a takah chuan chu aia buaithlak deuh a ni. A dik tak chuan ei leh in atanga kan hmuh thau chi li chi li a awm a, chungte chu:

• Monounsaturated thau a awm bawk
• Polyunsaturated thau a awm bawk
• Saturated thau a awm bawk
• Trans thau a awm

Tunah chuan heng chi hrang hrangte hi a hranin han en ila.

Monounsaturated fats hi eng nge ni?

Chungte chu monounsaturated fatty acids (MUFAs) an ti bawk. Hengte hi kan dawng ber a ni:

• Avocado leh avocado oil atang hian
• Nut chi hrang hrang leh a hriak (e.g. peanuts, almonds, cashews) .
• Olive leh olive oil atang hian

Doctor te chuan nitin kan calorie zawng zawng atanga 20% aia tlem lo chu heng monounsaturated fats atanga lo chhuak tur a ni an ti. Puitling pangngaiin ni khatah calorie 2,000 vel ei tura rawt a nih chuan a tam berah calorie 400 vel chu he chi atang hian a lo chhuak tur a ni.

Polyunsaturated fats chungchang pawh i zir ve ang u!

Chungte chu polyunsaturated fatty acids (PUFAs) an ti bawk. Chung zinga thenkhat chu essential fatty acids te an ni . Chumi awmzia chu kan taksa hian an tel lo chuan a ti thei lova, kan taksa pawhin a siam thei lo tihna a ni. Chuvang chuan kan ei leh in atanga kan hmuh a ngai a ni.

Polyunsaturated fatty acid pawimawh tak takte chu:

• Omega-3 : Mipain ni khatah gram 1.6 vel a mamawh a, hmeichhiain gram 1.1 vel a mamawh bawk.
• Omega-6 : Mipa chuan ni khatah gram 17 vel a mamawh a, hmeichhiain gram 12 vel a mamawh bawk.

Omega-3 fatty acids hi chi hnih a awm a, hmun hrang hrang atanga lo chhuak a ni:

• Long-chain omega-3s : Hengte hi sangha hriak nei, herring, mackerel, salmon, sardines, trout, leh shellfish-ah te hmuh tur a tam ber. Nu hnute tuiah pawh an tam hle.
• Short-chain omega-3s : Hengte hi thlai leh thlaiah a awm ber. Thlai hring, spinach, canola oil, flaxseed leh flaxseed oil, soybean, walnut leh walnut oil-ah te an awm a ni.

Omega-6 fatty acids awmna hmun tam tak a awm a. Entirna thenkhat chu:

• Corn leh corn oil te a awm bawk
• Eggs a ni
• Legumes te chu soybean leh soybean oil te an ni
• Sesame chi leh sesame oil
• Sunflower chi leh ni zung hriak
• Margarine nem tak a ni
• Wheat hrik

Saturated fats hi chutiang chuan a tha lo em ni?

Saturated fat hi thau chi khat a ni a, room temperature-a solid a ni. A tlem lutuk chuan a hlauhawm lo . Doctor-te chuan nitin kan calorie zawng zawng zinga 10% aia tlem lo chu saturated fat atanga lo chhuak tur a ni an ti.

Mahse zirchianna atanga a lan dan chuan saturated fat ei tam lutuk hian i hriselna a tichhe thei a ni . Hei hi a chhan chu rilru lam natna, a nih loh leh thinlung natna vei theihna a tipung thei a ni. A bik takin, kan taksaa cholesterol tha lo, a nih loh leh LDL cholesterol , level a tihsan vang niin an ngai. Chuvang chuan doctor-te chuan saturated fat kan ei zat leh kan ei tam dan hi tihtlem turin nasa takin an fuih a ni.

Saturated fat tamna ei tur ber berte chu:

• Ran thau (e.g. Lard, Tallow) 1.1.
• Cocoa butter leh chocolate (a bik takin milk chocolate) .
• Coconut milk leh coconut oil (hengte hian saturated fats nei mahse, a tlem berah hman chungchangah ngaihdan hrang hrang a awm)
• Dairy foods, a bik takin butter, cream, skim milk, leh cheese thenkhat
• Palm hriak a ni
• Sa sen (bawngsa, beram sa, vawk sa) .

Trans fats – hei hi a hlauhawm ber!

Trans fats hi saturated fats nen a inang hle. A danglamna awm chhun chu chemical structure a danglamna tlem a ni. An pahnih hian room temperature-ah an solid a, an pahnih hian cholesterol tha lo (LDL cholesterol) an tisang bawk. Mahse trans fats hian thil pawi zawk a ti a – cholesterol tha (HDL cholesterol) a tihhniam zawk! He HDL cholesterol hi kan thinlung vengtu cholesterol chi tha tak a ni.

Trans fats hi kawng hnih a awm a, chungte chu:

• Natural sources : Sa sen leh bawnghnute atanga siamah hian a tlem hle thei. Vegetable oil te hi a lumna sang takah (e.g., deep frying laiin) a lum chuan a tlem te te pawh a lo chhuak thin.
• Artificial Sources : Trans fats hi liquid vegetable oils te chu chemical process thenkhat, hydrogenation ang chi hmanga siam a ni. Hengte hi a hlauhawm ber a ni . Hmanlai chuan chhangphut tam takah, chawhmeh bungruaah te, leh margarine chi thenkhatah te an awm thin.

Mahse thu lawmawm tak chu khawvel ram tam tak, United States ang bawkin tunah chuan ei tur-ah artificial trans fats dah hi an khap ta a ni. Hei hi a chhan chu trans fats ei hian hun rei tak chhung hriselna atana hlauhawm a nih vang a ni. Trans fats hian cancer leh natna dang vei theihna a tipung tih finfiahna a awm bawk.

Chuvangin thau hi a tha leh tha lo ah kan classified thei ang em?

Dik tak chuan trans fats tih loh thau dang kan sawi hian ‘hei hi a tha a, hei hi a tha lo’ tih hi a harsa hle. Trans fats hi a chhe fo thin, rinhlelh rual a ni lo!

Mahse, a dangte hi han en ila. Research atanga a lan dan chuan saturated fat awmna hmun, a chang chuan ‘tha lo’ tia vuah (e.g., full-fat dairy, dark chocolate, unsalted meat) te hi a tlem berah ei a nih chuan thinlung natna a tipung hauh lo.

Tin, unsaturated fats ‘tha’ an tih (i.e. monounsaturated leh polyunsaturated fats) te hi taksa tan a tha a, a tam lutuk chuan a tha lo. Eng thil pawh tam lutuk hi a tha lo, a tui pawh hi rimchhia a ni. Chuvang chuan doctor-te chuan kan chaw eiah unsaturated fats kan dah zat hi kan fimkhur tur a ni an ti.

Thau tlem ei tur hi a tha reng em?

Ni lo, chutiang chuan a thleng ngai lo. Ngaihtuah teh, chaw pakhata thau i tihtlem hian a thlum a tidanglam a, a thlum a tizual fo thin. Chuti a nih chuan food company te hian eng nge an tih? Chu thlum chu phuhruk nan ‘thau tlem’ eitur-ah chuan sugar leh carbohydrates an dah tam zawk thin. Mahse hun kal zelah he sugar leh carbohydrates tam lutuk hian Type 2 diabetes ang chi natna vei theihna a tipung thei a ni.

Chuvangin, thil tha lo pakhat leh thil dangah kan inhnamhnawih loh nan ei tur bungrua a nutrition label hi uluk taka chhiar a ngai a ni.A bik takin a chhunga carbohydrates leh sugar awm zat hi fimkhur hle ang che. Thil pakhat chu "fat-free" emaw "low-fat" emaw a tih vang mai maiin a tha tih ngaihtuah suh.

Hemi chungchanga zawhna i neih chuan i primary care provider nen inbia ang che. Amah emaw chuan thu belhchian dawl zawk leh kaihhruaina a pe thei che a ni. Dietitian emaw nutritionist emaw ang chi hnenah pawh an refer thei bawk.

Thau tamna eitur tih hi a awm em?

Ni e, diet thenkhatah chuan carbohydrate aiin thau leh protein te dah pawimawh zawk thin. Entirnan ketogenic diet hi a ni . Hetiang ei leh in hi natna thenkhat tan chuan a hlawkpui thei a, chu chu treatment-resistant epilepsy te hi a ni. Mahse, mi zawng zawng tan a inhmeh lo. Mi thenkhat tan chuan keto diet hian liver emaw kidney emaw ah extra strain a siam thei a ni. Chuvangin, damdawi lam thurawn tel lo chuan keto diet hi tan ngai suh.

Supermarket-a kal a, ei tur i lei hian nutrition label pawh i en hmain i buai fo thin. He thau hi a tha nge a tha lo tih ngaihtuah hian bo leh buai taka inhriat hi thil pangngai tak a ni. Nangmah chauh i ni lo, mi tam tak chutiang chu an ni.

Hemi chungchang hi i chhungkaw doctor chuan a pui thei che a ni. Nutrition label chhiar zir leh thau chi hrang hrang hriatchhuah hi hmalakna hmasa pawimawh tak a ni thei. Eng nge i zawn tur i hriat hnuah chuan thau leh ei tur dangte chungchanga thutlukna siam chu chutiang chuan a harsa dawn lo.

Chuti a nih chuan, he thawnthu atang hian eng thuchah nge kan hriat reng tur ?

A awlsam hle mai. Thau hi kan hmelma a ni lo, kan thian a ni! Mahse, condition hrang hrang nen.

• Thau zawng zawng hi a chhe vek lo: Kan taksa tana thau pawimawh tak tak a awm. An tel lo chuan kan hrisel thei lo.
• Engti kawng pawhin trans fats hi pumpelh rawh: Hengte hi a chhe tak tak chu an ni. A theih ang anga artificial trans fats awmna ei tur ei loh tur.
• Saturated fat tihtlem: Sa sen, thau tamna dairy products, palm oil, leh coconut oil ang chi thila awm saturated fat hi a tlem berah tihtlem .
• Thau tha dah pawimawh ber rawh: Avocado, olive oil, nut (peanuts, cashews, almonds), flax chi, leh sangha hriak (salmon, sardines ang chi)-a awm unsaturated fats (monounsaturated leh polyunsaturated) te chu i eitur ah dah la.
• Quantity matters: Thau chi tha ber ni mahse, a tam lutuk hi a tha lo. Engkim hi balance takin vawng reng rawh.
• Labels chhiar: ‘Low-fat’ tih thumal hian bum suh. Tin, sugar leh carbohydrate awm zat pawh enfiah bawk ang che.
• Damdawi lam thurawn zawng rawh: Thau leh ei leh in chungchanga zawhna i neih chuan doctor zawt hreh suh.

Nun hrisel tak neih nan hian ei leh in inthlau tak hi a pawimawh hle tih hre reng ang che. Chu balanced diet-ah chuan thau chi dik tak, a zat dik tak neih a pawimawh! Chuvangin duhthlanna fing tak i siam ang u, thau nen thian i siam ang u, hrisel takin i awm ang u!

` Thau, ei leh in, ei leh in hrisel, ei leh in, cholesterol, thinlung natna, unsaturated fats, saturated fats