A chang chuan chaw ei kham emaw, chaw ei kham emaw ang chi harsatna i nei thin em? A nih loh leh i rihna thunun a, tlem tal hrisel zawka awm a ngai niin i hria em? Vawiin hian kan eitur chhunga superhero thup, heng zawng zawnga puitu chungchang kan sawi dawn a ni. Chu chu fiber a ni a, kan hriat vek angin ‘fiber’ a ni.
Engvangin nge he fiber hi kan tan a pawimawh em em?
A awlsam zawngin sawi ila, fiber hi kan taksain a ei theih loh carbohydrate chi khat a ni a, mahse kan chaw kawng hriselna atan a pawimawh hle. Thlai ei tur, thlai, thei, thlai, leh nut-ah te a awm ber.
Fiber hi chi hnih a awm a, chungte chu:
- Soluble Fiber: Hengte hi tuiah an inthiar a, gel an siam thin. Hei hian taksaa cholesterol tha lo level a tihziaawm bakah thisen sugar level control nan a pui bawk.
- Insoluble Fiber: Hengte hi tuiah a inthiar lo. Sponge tlemte ang bawkin kan intestines kaltlangin stool chu awlsam zawkin a kal theih nan an pui thin. Hengte hi constipation venna atan a tha hle.
Chuvangin fiber tam zawk ei avanga hlawkna kan hmuh ber chu:
- Cholesterol a tlahniam.
- Lung natna vei theihna a tlahniam.
- A rihna control a awlsam zawk. (Fiber tamna ei hian i chaw ei a, chu chuan ei tam lutuk chu a thunun thei a ni.)
- Constipation a bo tawh a, chaw ei leh in (digestive system) hnathawh pawh a tha chho zel a ni.
- Diabetes ang chi condition control nan a pui thin.
Mahse, fiber i ei tan hmain hei hi hre rawh!
Fiber hi thil tha tak ni mahse, vawi khatah i ei leh in ah hian a tam lutuk telh hi a tha lo. Kan intestine te hian a hman thiam theih nan hun rei tak a ngai a ni. Chuvângin, heng thute hi hre reng ang che.
- Tui in tam: Fiber i ei tam hian tui in tam tur a ni bawk. Chutiang a nih loh chuan fiber hian hna a thawk tha lo thei a, constipation a na zual thei bawk.
- Zawi zawiin tan rawh: Ni khat chhungin inthlak danglamna lian tak siam suh. Zawi zawiin kar khat emaw kar hnih emaw chhungin i eitur ah fiber tamna ei tur tam zawk dah la. Hei hian i digestive system chu a inthlak danglamna nena inmil turin hun a pe ang.
- Doctor zawt rawh: Chaw ei lama harsatna i neih tawh chuan chaw ei kham emaw, rilru hahna emaw i nei tawh a nih chuan i ei leh in lama inthlak danglamna i siam hmain i doctor nen inbiakna neih hmasak phawt ang che. I tana duhthlan tur tha ber tur chungchangah thurawn a pe ang che.
Okay, chuti a nih chuan engtin nge fiber hi kan ei tam ang? Hetah hian kawng 6 kan rawn tarlang e!
Ni khatah fiber gram 25 vel kan mamawh niin an sawi. Hetiang zat hi kan ei leh in-a kan dah belh theih dan awlsam tak tak te chu hetiang hi a ni.
1. A theih phawt chuan whole grains thlang rawh.
Chhang var ai chuan chhangphut pum emaw, chhangphut pum emaw, buhfai brown emaw ei tum ang che. White rice aiah brown rice (brown rice) ei tur a ni. Store-a thil i lei dawnin ingredient list-ah "whole grain" emaw "whole grain" emaw tih thumal hi zawng rawh. "Multigrain" tia sawi ei zawng zawngah hian whole grain a awm vek lo.
Ngaihtuah teh, chhang dum slice hnih ai chuan wholemeal bread slice hnih i ei chuan fiber gram 4 vel i hmu belh ang.
2. Chawhmeh atan fiber tamna thil thlang rawh.
Chawhmeh atan oats ei hi i ni tanna tha tak a ni. Chawhmeh cereal, sugar tlem leh fiber tamna pawh i thlang thei bawk. Mahse, cereal tam takah chuan a tul lovah sugar dah belh a awm avangin a label chhiar a pawimawh.
3. Kar khatah ni engemaw zat nut ei thin ang che
Nuts hi fiber leh protein tamna chaw tha tak a ni. Kan ramah hmuh chhuah hi thil harsa tak a ni lo.
- Lentils: Lentil soup hi chawhmeh leh zanriah ei tur a ni.
- Chickpeas, peas, leh green beans: Boil la, tea nen ei la, a nih loh leh soup-ah siam rawh.
- Salad atan: I siam tur vegetable salad-ah hian chickpeas leh peas tui tak te dah la.
4. Ni khatah thei rah tlem te te dah la.
Fruit hi fiber leh vitamins kan hmuh theihna tur kawng tui tak a ni a, mahse theipui pum ei hi fiber tam zawk neih theihna tur kawng tha ber a ni a, thei tui in ai chuan.
- Chaw ei inkar ah banana emaw apple emaw snack atan ei thin ang che.
- I lunch plate chei nan papaya leh mango piece thenkhat dah la.
- Zanriah ei kham chuan thei chi hrang hrang yogurt nen ei la, dessert atan ei rawh.
5. I chaw eiah flaxseed ground teaspoon khat dah la.
Flaxseed hi superfood a ni a, soluble leh insoluble fiber a pai tam hle. Flaxseeds i grind thei a, i porridge, smoothie, broth pawh nise teaspoon khat vel i dah thei bawk. He teaspoon khat hmang hian fiber gram 3 vel i dah thei ang.
6. Thlai tam tak ei rawh!
Chaw ei apiangin thlai pakhat telh thin ang che. Chawhmeh atan salad, curry pahnih emaw pathum emaw, zanriah atan salad ang chi thil te pawh telh ngei ang che. Tin, chaw ei laia raw ei theih tur carrot, cucumber, cabbage te ei hi tih dan tha tak a ni bawk.
| Sri Lanka rama fiber tamna ei tur tlanglawn tak tak | Fiber ei zat zat (gram) 1.1. |
|---|---|
| Lentils chhum 1/2 cup | Gram 7-8 vel a ni |
| Chickpeas hmin cup 1/2 vel a ni | Gram 6 vel a ni |
| Sweet potato lian lo tak 1 | Gram 4 vel a ni |
| 1 banana lian lo tak | Gram 3 vel a ni |
| Oats chhum 3/4 cup a ni | Gram 3 vel a ni |
| Gotukola hmin cup 1 a ni | Gram 2-3 vel a ni |
Hetiang ang inthlak danglamna tenau te i siam hian nang pawhin awlsam takin i taksa mamawh fiber i hmu thei a, nun hrisel zawk i hmang thei bawk.
Take-Home Thuchah a ni
- Fiber hi nutrient pawimawh tak a ni a, cholesterol a tihhniam bakah, taksa rihna a control a, constipation a veng bawk.
- I ei leh in-a fiber i dah hian a tlem berah tan la la, tui tam tak in theihnghilh suh .
- Chaw ei apiangah thei, thlai, whole grains, leh nut te dah tel hian awlsam takin i mamawh fiber i hmu thei ang.
- Digestive condition i neih tawh chuan i ei leh in lama inthlak danglamna lian tham i neih hmain i doctor nen inbiakna neih hmasak a pawimawh.
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