Mi tam tak chuan bawngsa ei hi kan ngaina hle. Bawnghnute curry tui tak a awm a nih chuan, emaw, Diabola nen buhfai bawm khat a awm a nih chuan... a dik em? Mahse thil pakhat kan hriat vek chu bawngsa ei hi taksa tan a tha vak lo tih hi a ni. Thenkhat chuan eitur tha tak a ni an ti. Chuti a nih chuan he thawnthuah hian eng thudik nge ni? Bawngsa hi kan hriselna atan a tha nge a tha lo? Hemi chungchang hi vawiin hian chiang takin sawi ila.
Bawnghnute hriselna atana a thatna leh a hlauhawmna
A awlsam zawngin, bawnghnute hi pawisa lem sir hnih ang mai a ni. A tha leh tha lo a nei bawk.
A hmasain, a hlauhawmna chungchang hi han sawi ila. Bawngsa, a bik takin a thau lai hian cholesterol leh saturated fats a pai tam hle. Kan ei tam lutuk chuan hengte hi kan thisen kalna kawngah a lo pungkhawm thei a, zawi zawiin a tikhawlo thei a ni. Harvard University-a mithiamte pawhin sa sen leh processed meat ei tam lutuk hian lung natna, cancer, zunthlum, leh a hun hmaa thihna a tipung niin an sawi.
Bawngsa ei hi a chhe vek tihna em ni? No. A pawimawh ber chu a tlem leh a dik taka ei hi a ni . Bawngsa i ei a, a tlem berah, chu chu a tlem berah i ei a, sa thau lo (lean cuts) i thlan chuan nang pawhin heng hriselna atana hlawknate hi i seng thei a ni.
Tunah chuan chu hlawknate chu eng nge ni tih i lo en ang u.
Thisen hriselna atan
Bawngsa hi iron awmna tha ber pakhat a ni. Kan thisena protein pakhat hemoglobin siam chhuahna atan Iron hi a pawimawh hle. Hetiang hian han ngaihtuah teh, hemoglobin hi truck te tak te ang mai a ni a, kan taksa pum puiah oxygen a phur a ni. Thir a awm loh chuan truck a tlem a, chu chu taksain oxygen a hmu tlem tihna a ni. Hetiang dinhmun hi iron tlakchhamna avanga thisen tlakchhamna (anemia) kan ti a. Tichuan i chau reng mai thei a, i taksa chu chak lo takin i inhria thei a, engmah tih duh loh i nei thei a, i rilru pawh a blank thei bawk. Chuvangin, i eitur ah bawnghnute dik tak i dah tel chuan he thisen tlakchhamna hi a lo awm loh nan a pui ang.
Immunity leh hliam damna
Bawngsa hian kan taksa tana thil pawimawh tak, zinc a pai tam bawk. Zinc hian mechanic tlemte angin hna a thawk a, chu chuan kan taksa chu hliam a tidam thuai thei a ni. Zinc hian kan taksa hriselna a tichak bawk a, natna lakah min veng bawk. Zinc hi a bik takin naupang puitling leh puitling thalai tan a pawimawh hle.
Muscle hnathawhna atan
Kan taksa ruh siamna, tichaktu leh enkawltu proteinThil pawimawh tak a ni. Nitin hna kan thawh hian kan taksa ruhte a tichhia a. Protein hian taksa ruh a tichhia a, a siam thar leh thin. Exercise hmang i nih chuan, a bik takin gym-a kal a, rit i chawi chuan protein hi taksa ruh tichak turin a mamawh tak zet a ni. Bawngsa tlemte pawh hian nitin protein mamawh zinga a tam zawk a pe thei a ni. Hei hian kum upat deuh deuhin taksa ruh a hloh loh nan a pui a, a bik takin kum 55 chunglam tan chuan.
Bawnghnute hi engtin nge nutritional value a neih?
Bawnghnute i siam dan azirin nutritional value hi a danglam deuh thei. Mahse a tlangpuiin, hengte hi bawnghnute tui tak gram 85 vel (chu chu regular-sized burger patty nen a inang deuh)-a thil awmte chu an ni.
| Nutrient section a ni | Lenzawng tehna |
|---|---|
| Calorie a awm bawk | 179 vel a ni |
| Protein a awm a | Gram 22 vel a ni |
| Thau | Gram 9 vel a ni |
| Carbohydrates a awm bawk | 0 gram a ni |
| Fiber a ni | 0 gram a ni |
Hei bakah hian bawnghnuteah hian a hnuaia vitamin leh minerals te hi a pai bawk:
- Phosphorus a ni
- Vitamin B3 `(Vitamin B3)` tih a ni
- Vitamin B6 `(Vitamin B6)` tih a ni
- Vitamin B12 `(Vitamin B12)` tih a ni
- Zinc a ni
A pawimawh ber chu, heng hamthatna zawng zawng hi i ei tam phawt chuan a thleng thei a ni.. Chaw ei khatah bawnghnute gram 85 vel ei a tha. Sa sen hian hriselna atana hlauhawm a neih avangin hetiang zat hi tihtlem a pawimawh hle.
Chuti a nih chuan engtin nge bawnghnute hi hrisel takin i buatsaih ang?
Okay, tunah chuan engtin nge cholesterol leh thau tihtlem a, bawnghnute tha zawng zawng chu i la hmuh theih ang tih i ngaihtuah tawh mai thei. Chutiang ti tur chuan thil awlsam tlemte i tih theih a awm.
1. Sa thau lo thlang rawh: Dawr i kal dawnin sa "extra lean" emaw "lean" emaw tih ziak zawng rawh. Chutiang a nih loh chuan sa cut, a theih ang anga lang thei white fat tlem thei ang bera thlan tur.
2. Thau hmuh theih chu paih chhuak rawh: Chaw i siam tan hmain chemte hmangin sa atanga thau hmuh theih zawng zawng chu paih vek tur a ni. I chaw siam lai hian thau la awm tam zawk chu a hmin vek ang.
3. Chaw siam dan tha thlang rawh: Bawnghnute grilling, roasting, broiling emaw oil-a fry ai chuan a tha zawk. Hei hi a chhan chu sa chu griddle-ah a awm a, chu chuan oil chu a tla thla thei a ni. Chumi awmzia chu sa hian a hip tur oil a nei tlem zawk tihna a ni.
I tih theih dan thenkhat chu hetiang hi a ni:
- Lemon tui leh soy sauce ang chi thil hmangin thau tlem marinade siam la, sa chu rei vak lo marinate la, oven-ah bak rawh.
- Sa chungah hian pepper, cumin, leh turmeric ang chi thil rimtui thenkhat hnawih la, grill rawh.
- Bawnghnute chu a te tein tan la, skewer-ah thread la, i duh ber thlai (onion, tomato, leh chili pepper) nen inthlak danglamin sa skewer (kabobs) tui tak siam rawh.
- Sa pum pui chu oven-ah chi, pepper leh i duh ber thil rimtui thenkhat nen roast rawh.
Take-Home Thuchah a ni
- Bawngsa hi protein, iron, leh zinc te ang chi ei tur tha tak a ni.
- Amaherawhchu, a tlem berah ei a pawimawh a, ei tam lutuk hian hriselna lama harsatna, thinlung natna ang chi a thlen thei a ni.
- Bawngsa i lei dawnin lean cuts thlang ngei ang che . I chawhmeh hmain thau hmuh theih awm zawng zawng chu trim off hmasa phawt ang che.
- Fry ai chuan grilling leh roasting ang chi chaw hrisel zawk hmang rawh.
- Cholesterol sang, thinlung natna, hriselna lama harsatna dang i neih chuan i ei leh inah bawnghnute i dah hmain i doctor nen inbia fo ang che .
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