Vawk hriselna atana a thatna: I chhui chiang ang u!

Vawk hi kan inchhungah ei tur pawimawh tak a ni a, a ni lawm ni? Chawhnu lam emaw, zanriah ei tur emaw, party atan emaw pawh nise, vawk curry emaw, vawk diabola emaw tel lo chuan a lonely hle. Nitin kan ei vawk hi engtiang chiahin nge a that? Thenkhatin a tha an ti a, thenkhatin cholesterol ang chi thil vangin a tha lo an ti bawk. Chuti a nih chuan eng nge thudik chu? Vawiin hian he thu hi sawi ila, chiang takin, awlsam takin.

Vawk peng zawng zawng hi a hrisel inang vek em?

Hei hi mi tam takin zawhna an neih a ni. A chhanna chu, ni lo . Vawk peng hrang hrang hian ei leh in lama hlutna hrang hrang an nei a.

A awlsam zawngin sawi ila, hnute sa ang chi hmun var te hian calorie leh thau a nei tlem zawk a, kekawr leh thla ang chi hmun dum te erawh chuan calorie leh thau a pai tam zawk thung.

Tin, vawk i siam dan pawh a pawimawh hle bawk. Vun chunga ei leh deep frying hian hrisel lo saturated fat a belhchhah thei a ni . Chuvangin sa sen ai chuan vawk ei i tum a nih chuan, duhthlan tur tha ber leh hrisel ber chu vun nei lo vawk hnute hi a ni .

Vawk ei hian eng hlawkna ber nge a neih?

Vawk hi thlan leh chhum dik a nih chuan ei tur tha tak a ni tak zet a ni. A hlawkna pawimawh thenkhat chu hetiang hi a ni.

1. Ruh leh ruh chak tak tan

Vawk a lean protein hi amino acids source tha tak a ni . Kan taksa hian heng amino acids te hi muscle tissue siam nan a hmang thin. Hei hi kan tar chhoh zel a, taksa ruh chak taka vawn reng nan a pawimawh hle. Research atanga a lan dan chuan protein tam zawk ei hian ruh mineral density a vawng reng thei a ni . Chumi awmzia chu vawk ei hian taksa ruh chak tak a siam bakah ruh hrisel a siam thei tihna a ni. Hei hian natna leh accident osteoporosis ang chi avanga chhiatna thleng pawh a tihziaawm thei bawk .

2. Weight control leh thinlung hriselna atan

Research atanga a lan dan chuan chaw ei khatah protein gram 25-30 ei hian kan chaw ei tam thei hle . Chumi awmzia chu kan ei tlem a nih pawhin kan chawm a, chu chuan kan ei tam lutuk hi kan thunun thei a ni. Hei hian weight management ah a pui thei hle a ni .

Rihna hrisel neih hi thinlung hriselna nen a inzawm tlat a ni. Lung natna thlen theihna tur risk factors, triglyceride level sang leh thisen sang te control nan a pui thin.

3. Rilru hriselna tihchangtlun nan

Vawk ah hian amino acid tryptophan tih a awm a . Hei hi kan thluaka serotonin awm hmasa ber a ni.Level sang chho zel nen a inzawm tlat. Serotonin hi "feel good" hormone tia hriat a ni a, chu chuan min ti hlim a ni. Sure, vawk i ei hnuah pawh ropui i ti nghal lovang. Mahse zirchianna chuan a ei fo hian eng emaw chen chu serotonin level a tisang thei tih a tarlang.

Nutritional value chungchang sawi ila...

Vawk hi protein food quality sang tak a ni a, thau (a bik takin hnute sa) a tlem hle. Protein bakah hian vawk hian heng nutrients te hi a pai bawk:

• Vitamin B12 a ni
• Choline a ni
• Zinc a ni
• Thir
• Dar

Vawk hnute sa vun nei lo, raw gram 100 vel ei hian nutritional value i en ang u.

Vawk ei hunah heng thilte hi fimkhur rawh!

Vawk hi eng ang pawhin tha mah se, fimkhur tur tlemte a awm.

1. I portion size ngaihtuah la: Nitin protein ei tur tha ber chu gram 50-170 inkar a ni. Chumi awmzia chu vawk ang chi i ei a nih chuan vawi khatah i kutphah ang vela piece khat chu a tha tihna a ni. Mahse, nunphung leh exercise nei mi tu emaw chuan tlem a mamawh zawk mai thei.

2. Food Safety hi a pawimawh hle a ni:Hei hi a pawimawh ber a ni. Vawk dahkhawm leh chhum tha a nih loh chuan ei leh in atanga natna hlauhawm tak tak a thlen thei a ni. A bik takin cross-contamination chungchangah fimkhur rawh . Chu chu, vawk raw ang chiah cutting board hman emaw, chemte inang hmanga salad tan emaw, sa raw khawihtu kut ang bawka ei tur dang khawih emaw chuan bacteria hlauhawm tak a darh thei tihna a ni.

3. Cholesterol hi fimkhur rawh: Sa thau tlem ni mahse, vawk hian cholesterol engemaw zat a la pai tho. Cholesterol sang i neih tawh emaw, thinlung natna vei theihna i neih emaw chuan i doctor nen i tana tha tur ei leh in chungchang sawipui a pawimawh hle.

Hei hi ar uluk taka buatsaih leh chhum dan tur a ni.

Ei leh in himna tur atan heng step te hi zawm tur a ni.

Thawing vawk

Vawk lei atanga darkar hnih chhungin refrigerator-ah dah la. Ni hnih chhunga i chhum dawn lo a nih chuan freezer-ah dah la. Sa vawt (frozen meat) thaw dan kawng hrang hrang a awm a:

• A chhum hma darkar 24 velah freezer atangin la chhuakin refrigerator pangngaiah dah rawh.
• Waterproof bag-ah dah la, tui lum bawm khatah thun rawh. Minute 30 danah tui hi thlak thin ang che.
• I microwave-a `defrost` setting kha hmang la. Mahse, hetianga i defrost chuan i chhum nghal tur a ni.

Chaw siam dik

Vawk kan siam dawnin a hun aiin a chhung lam boruak a pawimawh zawk. Vawk thik ber ber chu ei theih tura a inpeih hmain 165° Fahrenheit (74° Celsius) a tling tur a ni. Hei hi teh nan food thermometer hman a tha ber. Thermometer hian ruh chu khawih tir suh.

Oven-a baking i tih chuan heng timings te hi hre reng ang che:

Ei tui tak tak ei dan kawng engemaw zat

• Boiled leh shredded chu salad atan a ni.
• Grilled emaw steamed emaw a ni a, buhfai nen.
• Sandwich ah a sliced ​​a.
• Pasta atan chuan a te te te in cut rawh.
• Chhangphut nena wrap ang maiin.