Tun hnaiah ‘Bone Broth’ tih hming hi i hre tawh mai thei. Social media-ah te, health magazine-ah te, fitness ngainatute zingah pawh sawi a tam hle. Ṭhenkhat chuan superfood a ni an ti. Midang chuan a hlawkpui vak lo an ti bawk. Chuti a nih chuan a thawnthu dik tak chu eng nge ni? Vawiin hian he ruh hmin hi eng nge a nih chiang takin, kan taksa tana hlawkna a thlen te, kan fimkhur a ngaihna te hi i zawng chhuak ang u.
A awlsam zawngin, bone broth chu eng nge ni?
Bone broth hi rannung ruh leh connective tissue tuiah rei tak chawhpawlh atanga siam tui a ni. A dik zawka sawi chuan in lama sa emaw sangha emaw siam atanga ruh la awm atanga siam ‘soup’ chi khat a ni. Mi thenkhat chuan soup, sauce leh gravy siam nan an hmang thin. Midang chuan tea ang maiin an in mai thin.
Hei hi a takah chuan thil thar a ni lo. Historian-te sawi dan chuan miten ran ruh an vawm a, chu tui chu Lung hunlai atang tawhin an in thin a ni. He bone broth concept hi khawvel hmun hrang hrangah culture hrang hrangah a awm a. Japanese dish lar tak ‘ramen’ tih hi i hre tawh mai thei. A chhunga ‘tonkatsu’ chu vawk ruh atanga siam ruh hmin a ni.
Bone broth chi hrang hrang hman tlanglawn ber
Bone broth hi rannung eng pawh ruh leh vun hmangin siam theih a ni a, mahse chi tlemte chu market-ah leh kan zingah a lar ber a ni.
- Chicken bone broth: Hei hi mi tam tak zingah chuan a lar ber a ni. Vawk ruh hmin hian bawnghnute ruh tui aiin amino acid a nei tam zawk. Tin, a thlum a nem zawk bawk a, hei hian chaw tam takah dah a awlsam hle.
- Beef bone broth: Vawk ruh broth angin amino acid tam lo mah se, thau a nei tlem zawk. Chuvangin French onion soup ang chi broth leh stew thlum tak tak siam nan a tha hle.
- Vawk ruh hmin: Asia ramah chuan a lar hle. A châng chuan vawk kephah pawh he thilah hian an dah tel a, chu chuan broth chu a thuk zawk a ni.
Bone broth hian eng hlawkna tak tak nge a neih?
Okay, tunah chuan hei hian hriselna atana hlawkna a thlen nia sawi hi han thlir ila.
1. Hydration vawng nung rawh: Bone broth hi tui a nih avangin in in chuan taksaah hydration mamawh a pe ang. Kan taksa hi 70% tui a nih avangin process tin atan tui hi a pawimawh hle.
2. Mut hahdam taka mut a pui: Bone broth-ah hian amino acid glycine , chu chu rilru timuangtu leh mut thuk tak siamtu compound a ni.
3. Collagen hmuh theihna:Collagen hi kan taksaa protein tam ber a ni. Kan vun, ruh, ruh leh ruh (tendon) te a tichak a. Bone broth hian a pianphungah collagen a pai a. Mahse hetah hian hriatthiam tur pawimawh tak a awm. Collagen tamna ei hian kan taksain collagen a siam chhuah a tipung dawn tih hi direct scientific evidence a awm lo.
4. Inflammation a tihziaawm: Zirchianna thenkhatah chuan ruh broth-a amino acid awm hian taksaa chronic inflammation tihziaawmna a nei thei tih an hmuchhuak. He chronic inflammation hi natna hrang hrang nen a inzawm a, chung zingah chuan arthritis leh Crohn’s disease te pawh a tel.
5. I taksa rihna tihtlem nan a pui: I taksa rihna tihtlem i tum a nih chuan ruh hmin hi i ei leh inah a tha hle. A chhan chu calorie tlem mahse protein a tam vang a ni. Cup khatah hian protein gram 10 vel a awm thei. Protein hian chawhmeh i neih theih nan a pui a, chu chuan ei tlem turin a pui bawk. Exercise ti thin tan pawh muscle siam nan a pui bawk.
| Beef Bone Broth (a tlangpuiin) cup khatah eng nge awm? | |
|---|---|
| Calorie a awm bawk | Kum 39 vel a ni |
| Protein a awm a | Gram 9 vel a ni |
| Thau | Gram 1 vel a ni |
| Carbohydrates a awm bawk | 0 gram a ni |
| Chini | 0 gram a ni |
| Chubakah chuan | Calcium, iron leh potassium tlemte a awm thei. |
Mahse heng chhut dan hi i hman dan leh i ruh chi hrang hrang a zirin a danglam thei tih hre reng ang che.
Thil hriat tur (side effects leh risks) .
Bone broth hi a tlangpuiin in tur him ni mahse, kan ngaihven tur thil tlemte a awm.
- Lead Risk: Ran ruh ah hian metal rit tak tak, lead ang chi a awm thei a, chu chu boruak atanga lo chhuak a ni. Bone broth siam hian hengte hi liquid-ah hian a tlem berah dah theih a ni. Zirna thenkhat chuan hei hi a nemnghet a ni. Hun rei tak chhung lead tam lutuk ei hian hriselna atan a tichhe hle.
- Bacterial infection: Thianghlim leh dah that loh chuan bacteria a lo thang lian a, food poisoning a thlen theihna a awm.
- Allergy: Ran sa chi khat emaw, ruhro (e.g. shellfish)-a thil dang dah emaw allergy i neih chuan fimkhur rawh.
- Damdawi Inzawmna: Natna khirh tak, thisen tithianghlimtu damdawi i ei a nih chuan i ei leh inah ruh hnim ang chi thil i dah hmain i doctor nen inbiakna neih hmasak phawt a tha ber .
Bone broth i ei hnua natna danglam tak i neih chuan, emaw, poisoning i rinhlelh chuan, damdawi in hnai ber Emergency Department (ETU)-ah kal nghal rawh. Colombo National Hospital-a National Poisons Information Center-ah pawh thurawn dil theih a ni a, a tul chuan.
Engtin nge in lamah bone broth i siam thin?
Hei hi siam a awlsam hle.
1. Tui litre 4 vel chu bêl lian takah dah la.
2. Ran ruh silfai tha kg 1-2 vel dah la. (e.g. vawk curry atanga ruh la awm, sa thatna dawr atanga ruh).
3. Tui chu a lum thlengin lum la, chutah chuan a lumna chu tihhniam la, darkar 12 tal, a theih chuan darkar 24 thleng chhum rawh . (Pressure cooker emaw slow cooker emaw hmangin i siam thei bawk).
4. Ruh hi a lum rei poh leh broth-ah hian a thlum leh eitur a belhchhah zawk thin.
5. A tawp berah chuan a tui zawngin chi leh pepper tlem te te dah la.
A ngaihnawm zawk nan...
Hetah hian onion, carrot, celery, parsley, thyme, leh garlic ang chi thil te dah la, i chhum thei bawk. Hei hian a thlum bakah a rim pawh a ti sang ang.
Bone broth hman dan dang:
- Tui aiah bone broth hmangin pasta leh noodles te chu boil rawh.
- Casseroles ang chi dish-ah te dah la.
- Vegetable soup siam nan base atan hmang ang che.
- Kawng na i neih chuan thil lum tak in thin ang che.
- Chaw ei inkar ah calorie tlem snack angin in thin ang che.
Take-Home Thuchah a ni
- Bone broth hi in tur tha tak, tui tak a ni a, i ei leh in hrisel takah chuan a tha hle.
- Hei hian taksa hydration vawng reng turin a pui thei a, protein a hmu thei a, taksa rihna a control thei bawk.
- Mahse, ruh hmin hi magic a ni lo tih hre reng ang che. Ruh natna a tiziaawm a, vun a tithar a, chaw ei a tichak bawk tih sawina chu scientific evidence tling tak a la awm lo.
- In lama siam a nih chuan faina leh dah that danah fimkhur hle ang che.
- Natna rei tak i neih emaw, damdawi i ei emaw a nih chuan i ei leh inah ruh hnim ang chi i dah hmain doctor rawn hmasa phawt ang che.
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