"Thu" emaw "oil" emaw tih thumal kan hriat hian mi tam tak chuan kan hlauthawng deuh thin a ni lawm ni? "Aw, thau ei hi a tha lo, thau a tipung a, cholesterol a tipung bawk," tih hi kan rilruah a lo lang thin. Mahse, chu thawnthu chu a dik vek lo tih i hria. Dik tak chuan thau hi kan taksa a thawh that theih nan a pawimawh hle. Kan vun hriselna atana thau kan mamawh a, kan taksa peng hrang hrang venhim nan leh kan endocrine system hnathawh nan thau kan mamawh a ni. Mahse buaina chu, thau chi hrang hrang hi a inang vek lo.
Thau chi li a awm... Chung chu eng nge ni?
A awlsam zawngin kan ei leh inah hian thau chi li a awm a. Eng nge an nih i han thlir teh ang.
- Monounsaturated thau a awm bawk
- Polyunsaturated thau a awm bawk
- Saturated thau a awm bawk
- Trans thau a awm
Heng hmingte hian hlauthawng suh. A awlsam khawp mai. Heng thau chi hrang hrangte hi chemical structure-ah hian danglamna tlem a awm a. Ngaihtuah teh, saturated fats hi room temperature-a solid, curdled deuh chi a ni. Entirnan, butter, lard, leh coconut oil ang chi thil te. A lehlamah chuan , unsaturated fats hi room temperature-a liquid chi khat a ni. Olive oil leh canola oil ang chi thil te.
Chung chi hnih hmasa ber, unsaturated fats te hi kan taksa tan a tha hle. Mahse a hnuhnung ber chi hnih, saturated fats leh trans fats te hi "bad fats" kan tih hi an ni. Hengte ei tam lutuk hian kan hriselna a tichhe thin.
Engvangin nge saturated fat hi kan hlauh em em ang?
A chhan ber chu saturated fat hian kan taksaah "bad cholesterol" level a tisang a ni. `LDL` cholesterol tih hi i hre tawh mai thei. Chu chu a ni.
Taksaah `LDL` cholesterol level a san chuan thil hlauhawm tak a thleng thin. He cholesterol tha lo hi kan thisen kalna bang, a bik takin thinlunga thisen phurtu arteries-ah `plaque` angin a awm a. Tui pipe chhunga rust lo awm ang mai a ni. Heng plaque te avang hian thisen kalna chu a zim zauh zauh a.
Ngaihtuah teh, thisen kalna kawng chhungah thisen zam (clot) a lo awm a, a luang chhuak chu a tikhawlo a nih chuan eng nge thleng ang? Thinlung hian a mamawh thisen a hmu lo. Chutah chuan heart attack a lo awm thin.
A châng chuan heng thisen chi hrang hrangte hi a inṭhen thei a, thisen kal tlangin a kal thei a, thluaka thisen kalna kawng te tak teah a inkhung ta a ni. Hei hi stroke ang chi condition a awm lai a ni.
Trans fats hi a chhe zawk. LDL (bad) cholesterol an tipung mai bakah HDL (tha) cholesterol an tihniam bawk a, hei hi kan taksa tana tha tak a ni. Hei vang hian ram tam takin ei leh in atanga artificial trans fats tihbo dan tur dan an siam a ni.
Chuvangin, doctor-te chuan nitin kan calorie zawng zawng atanga 10% aia tlem lo chu saturated fat atanga lo chhuak turin an rawt a ni. Saturated fat aiah unsaturated fats (olive oil leh nuts ang chi) a theih ang anga thlak hi a finthlak hle.
Saturated fat tamna ei tur leh a hriselna atana tha dang ei tur
Okay, chuvangin eng ei tur nge saturated fat tamna, eng ei tur nge kan tihtlem tur, leh a aiah eng ei tur tha nge kan thlan theih tih hi han thlir ila. Hengte hi hriatthiam awlsam zawk nan table-ah ka dah a ni.
| Hengte hi pumpelh emaw, tihkhawtlai emaw | Chu ai chuan Hengte hi thlang zawk rawh |
|---|---|
| Sa thau: Bawngsa leh vawk sa thau tak tak te. | Sa thau tlem: Sa atanga thau hmuh theih awm zawng zawng chu tan la, chhum rawh. |
| Vawk vun: Vawk vunah hian thau a pai tam ber. | Skinless chicken: I chhum hmain a vun chu la chhuak vek tur a ni. |
| Heavy Cream leh Butter: Thau tamna cream leh butter bawnghnute atanga siam. | Skim Milk leh Olive Oil: I coffee-ah cream aiah skim milk hmang la. Chaw siamnaah hian butter aiah olive oil ang chi vegetable oil hmang ang che. |
| Sausage leh bacon: Hengte hian saturated fat leh salt a pai tam hle. | Turkey sa atanga siam sausage: Hengte hi thau a tlem hle. A nih loh leh, sangha ang chi alternative thlang rawh. |
| Cheese chi hrang hrang: 1.1.A bik takin cheese nem leh creamy tak tak te. | Cheese thau tlem: Cottage cheese ang chi cheese thau tlem thlang rawh. |
| Bakery products: Butter leh margarine hi patties, rolls, leh pastry ang chi thilah te hman a ni nasa hle. | In lama siam danglamna hrisel: Hengte hi in lama i siam a nih chuan butter tlem la, thlai tam zawk hmang rawh. |
| Packaged snacks: Store atanga lei potato chips, deep-fried thil cracker ang chi te. | Baked snacks: In lama baked potato slices chu oven-ah dah a ni. A nih loh leh chickpeas leh cashew ang chi nut (roasted lo) thenkhat ei thin ang che. |
| Fast Food: French fries leh pizza ang chi ei tur. | In lama siam theih: In lama siam pizza-ah hian low-fat cheese leh thlai tam tak dah la. Oven-ah potato chu bake la, fries ang maiin siam rawh. |
| Ice cream leh milkshake: Hengte hian thau, cream leh sugar a pai tam hle. | Yogurt leh thei: Ice cream ei duhna i neih chuan yogurt chu thei nen ei thin ang che. A nih loh leh thau tlem ice cream emaw sorbet emaw thlang rawh. |
| Sauce rit tak tak: Salad atan mayonnaise leh cream dressing ang chi thil. | Sauce awlsam tak: Salad chu lemon tui, olive oil tlem leh pepper tlem te te nen season la. Yogurt hmangin dressing tui tak i siam thei bawk. |
He dawhkan a\anga i hmuh angin chaw ei hi kan chawlhsan vek a ngai lo. A pawimawh ber chu duhthlanna fing tak siam hi a ni. Pawn lama chaw ei ai chuan in lama chaw kan siam hian kan thil hmante kan thunun thei a ni. I ei leh in chungchanga zawhna emaw, ngaihtuahna emaw i neih chuan i chhungkaw doctor nen inbia ang che.Insum ngai suh. I hriselna dinhmun atan thurawn tha ber ber a pe thei che a ni.
Take-Home Thuchah a ni
- Thau zawng zawng hi a chhe vek lo. Unsaturated fats (olive oil, nuts, fish) hi kan taksa tan a pawimawh hle.
- Saturated fat leh trans fat te hi kan tihtlem a ngai a ni. Chungte chu butter, sa thau, chhangphut leh fast food-ah te a awm a.
- Saturated fat ei tam lutuk hian thisenah cholesterol tha lo (LDL) a tisang a, heart attack leh stroke vei theihna a tipung bawk.
- Dawr atanga chaw lei ai chuan in lama chaw buatsaih hian thau i ei zat i thunun thei a ni.
- Hrilhfiahna tenau te hian rah tha tak a chhuah thei a ni. Sa atanga vun lak chhuah emaw, butter aiah olive oil hman emaw ang chi thil awlsam tak tak hmangin tan la rawh.
- I ei leh in emaw, cholesterol level emaw chungchangah ngaihtuahna i neih chuan doctor rawn hmasa phawt ang che.
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