Store-a lei thlum, cake chi khat emaw, chawhmeh tui tak emaw i ei hian, "Aw, hei hi sugar-in a khat ... ka thau ang" tih i ngaihtuah em? A bik takin tunlai hian "Fructose" tih hming i hriat hian mi tam tak chuan hei hi thau lutuk chhan lian ber niin an ngai. Chuti a nih chuan, he fructose, theiah pawh awm hi kan taksa tan a tha lo tak zet em? Vawiin hian he thawnthuah hian eng nge dik leh dik lo kan sawi dawn nia.
A hmasa berah chuan fructose hi eng nge ni?
A awlsam zawngin fructose hi sugar chi khat a ni. Kan ei leh inah hian natural takin a awm a ni. I ei lai thei tui tak kha han ngaihtuah teh, a nih loh leh khawizu tlem tal ... heng zawng zawng hian fructose a pai vek a ni.
Mahse buaina chu naturally occurring fructose chauh a ni lo. Fructose hi sweetener "High-Fructose Corn Syrup ," ah pawh a awm a, chu chu dawr hrang hranga ei leh in tam takah an hmang thin. Hei hian hriat lohvin kan taksaah fructose tam tak kan dah belh thei a ni.
Fructose hmuhna hmun tlangpui thenkhat chu hetiang hi a ni:
| Fructose awmna thil | Entirnan |
|---|---|
| Thilsiam atanga lo chhuak a ni | Thei (mango, banana, pineapple), khawizu, thlai thenkhat |
| Ei leh in tur buatsaih sa | Sugary drinks (soda), thei in tur, chocolate milk, yogurt chi thenkhat, cake, biscuit, candy, jam, sauce te |
| Sugar kan hman thin hi | In lama kan hman thin white sugar (table sugar/sucrose) hi glucose leh fructose atanga siam a ni. |
Fructose hian taksa rihna a tipung tak tak em?
Hetah hian zawhna lian tak chu a awm. Zirna thenkhatah chuan fructose hian taksa thau a tipung a , riltam a tipung bawk . Mahse, doctor leh scientist tam tak chuan he ngaihdan hi an pawm lo.
An sawi dan chuan buaina chu fructose chauh a ni lo. A chhan ber chu engkim atanga kan taksa mamawh aia tam calorie kan ei thin vang a ni.
A awlsam zawngin, buhfai tam tak, chhang tam tak, chaw thawi tam tak i ei chuan i thau a tipung a ni. Chaw thlum tam tak ei pawh chutiang bawk chu a ni. A mawhphurtu chu thil inang lo mah se, ei tam lutuk hi a ni.
Vawi tam tak chu fructose mawhphurtu zirchianna chu rannungte chungah tih a ni a, chu chuan fructose tam tak a pe a, chu chu miten an ei tlangpui aiin a tam zawk hle. Chuvangin a result chu kan nitin nun nen direct-a inzawm tir a harsa hle.
A nihna takah chuan kan taksa tana chakna petu nutrient lian pathum (Macronutrients) a awm a, chungte chu:
- Carbohydrates - buhfai, chhang, sugar
- Proteins - sa, sangha, artui , lentils
- Thau - hriak, butter, nut
Heng thil zawng zawng hi a tul aia tam kan ei chuan chu chakna tam zawk chu kan taksaah thau angin a awm a, kan thau bawk. Chuvangin fructose chauh hi kut zungtang hmet hi a dik lo.
Chuti a nih chuan eng nge kan tih ang? I taksa rihna control dan tha ber chu eng nge ni?
Fructose i hlauh avangin thei ei kha bansan suh. Thei i ei hian fructose nen hian thil tha tam tak i hmu a, chu chu fiber, vitamins, leh minerals te hi a ni. Mahse, fructose dah telna sweetened drink bottle khat i in chuan i hmuh chhuah chu sugar leh empty calories chauh a ni.
I taksa rihna control nan thil awlsam tak tak i tih theih thenkhat chu hetiang hi a ni.
1. Food package-a label chhiar hi tih dan phung siam rawh.
Store atanga i ei tur package emaw bottle emaw i lei apiangah a label chhiar thin ang che. Ingredients list bul tannaah ‘-ose’ tia tawp thumal zawng rawh. Hengte hi sugar chi hrang hrang a ni.
- Sucrose a ni
- Glucose a awm
- Fructose a ni
- Fructose tamna corn syrup a ni
Heng thilte hi a hmasa pathum zingah a tel a nih chuan chawhmeh hian sugar a pai tam tihna a ni.
2. "Added Sugars" tih tlem.
Hei hi ei tur buatsaih huna artificial taka sugar dah chungchang a ni.
- Sugary drinks i ei tam thei ang ber tihtlem rawh. Tui hi in tur tha ber a ni.
- Cake, biscuit, cookies, leh chocolate ang chi sweets ei tlem rawh. Hengte hi hun bik atan chauh dah la.
- Chawhmeh cereal thlum loh leh yogurt te chu sugary ai chuan thlang zawk ang che.
3. Natural, whole foods te chu dah pawimawh ber rawh
"Nature's candy" tia koh thei rah hi thil thlum i duh hunah duhthlan tur tha tak a ni. Thei ei tam lutuk hian tumah an rihna an tipung lovang. Tin, i eitur ah thlai, whole grains, leh nuts te pawh dah belh bawk ang che. Hengte hian i mamawh ei tur tha tak tak a pe mai bakah, i chaw ei kham a, i ei tam lutuk chu i thunun thei bawk ang.
4. Ei leh in inthlau tak ei rawh
Nitin i calorie 50% vel chu carbohydrates atanga lak chhuah a tha . Mahse, chu carbohydrates chu ei tur thlum emaw, buhfai thianghlim emaw aiin thlai, thei leh buh chi hrang hrang atanga hrisel tak tak atanga lak tum ang che. I rihna i ngaihtuah a nih chuan i doctor nen i tana ei leh in tha ber chungchang sawipui a tha.
Take-Home Thuchah a ni
- Fructose chauh hi taksa rihna tihpunna kawngah hian mawhphurtu a ni lo. Eng ei tur atanga i mamawh aia tam calorie ei hi a chhan ber a ni.
- Fructose i hlauh avangin thei ei kha bansan suh . Thei hian fructose chauh a pai lo va, taksa tana tha tak tak fiber leh vitamin a pai tel bawk.
- Sugary drinks, processed foods, leh sweets "added sugars" awmna te chu a theih ang angin tihtlem rawh.
- Store atanga thil i lei hmain a label chhiar la, a chhunga sugar chi hrang hrang hriat chian hmasak phawt ang che.
- I taksa rihna tihtlem dan tha ber chu ei leh in inthlau tak ei a, nunphung (active lifestyle) neih hi a ni. Hemi chungchangah hian doctor rawn la .
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