Store-ah emaw, supermarket-ah emaw kan kal emaw, nut hi kan hmuh fo thin a ni. Cashew, peanuts, almonds, leh walnuts ang chi thil te hi kan ei duh em em a, a chhan chu a thlum em em a ni. Mahse, heng chawte hian a thlum mai ni lovin, kan taksain a ngaihtuah phak loh hriselna atana thatna tam tak a nei tih i hria em? A awlsam zawngin sawi ila, nuts hi thil tui tak mai a ni lo va, super food full of nutritional value a ni. Vawiin hian kan ei leh inah heng nut te hi kan dah tel hian a hlawkna tak tak kan sawi dawn nia.
Nuts ei hian kan taksa tan eng hlawkna nge a neih?
Nuts hi eitur tha tak a ni a, kan taksa mamawh vitamin leh mineral tam tak a pai a ni. A bik takin, ALA omega-3 fatty acids tih component an nei a ni. Hengte hian hriselna atana a thatna thenkhat chu rheumatoid arthritis ang chi natna control-na atana puihna leh Alzheimer’s ang natna laka invenna te a ni.
Hei bakah hian a thatna pawimawh dang thenkhat han thlir ila.
| A thatna ber chu | Engtin nge chu chu a lo thlen? |
|---|---|
| Thau tihtlem nan a pui thin. | Nuts hian thau a pai tam a, hei hian taksa rihna tihtlem tumte tan a tha lo thei hle. Mahse a takah chuan unsaturated fats an nei tam hle a, chu chu taksa tan a tha hle. An ei hian i rilru a hahdam thei a, chu chuan ei tam lutuk loh nan a pui thei che a ni. Zirna hrang hrangah phei chuan nut ei fo thinte hian an thau an tipung lo tih an hmuchhuak. |
| Diabetes control nan a pui thin | Research atanga a lan dan chuan Type 2 Diabetes vei, kar khata ni nga aia tam nut ei thinte chuan thinlung natna vei theihna chu 17% velin a tihniam thei a ni. Hemi chungchang hi i doctor nen sawiho rawh. |
| Lung natna a veng | Nuts leh thinlung hriselna hi inzawmna nghet tak a awm a. Kar khata vawi li tal nut ei thinte chu coronary heart disease leh myocardial infarction vei theihna a tlahniam hle. |
| Cholesterol level a control thei | Nuts hian cholesterol tha lo, a nih loh leh LDL cholesterol, leh taksaa triglyceride level a tihziaawm thei a ni. Cholesterol level control a nih chuan stroke ang chi rilru lam natna vei theihna a tlahniam a ni. |
Nut-ah hian eng nutrient nge awm?
Nuts hi vitamin E tamna ei tur a ni a, Vitamin E hi compound group khat niin antioxidant property nei a ni. Hengte hian cancer venna kawngah a pui a, ruh natna laka a veng bawk.
A awlsam zawngin sawi ila, nut hi chawhmeh tui tak mai a ni lo va, kan taksa hriselna tichaktu nutritional bomb a ni bawk.
Hei bakah hian nut hian a hnuaia nutrients te hi a pai tam hle bawk.
- Folate a ni
- Magnesium a ni
- Potassium a ni
- Calcium a ni
- Phosphorous a ni
Nut mixture-ah hian eng nge tel tlangpui?
Nut chi hrang hrang inzawmkhawm cup 1/4 (cup 1/4) i ei lai kha han mitthla teh. A chhunga nutritional value awm tlangpui chu hetiang hi a ni:
| Nutrient section a ni | A chhunga awm zat (a rih zawnga ) . |
|---|---|
| Calorie a awm bawk | 220 a ni |
| Protein a awm a | 6 gram a ni |
| Thau | 19 gram a ni |
| Carbohydrates a awm bawk | 8 gram a ni |
| Fiber a ni | Gram 3 a ni |
| Chini | 2 gram a ni |
Engtin nge nut chi dik tak ei tur?
Tunah chuan nut hi a hlawkpui zia i hrethiam ta. Mahse a pawimawh ber chu dawr chhunga nut package zawng zawng hi a inang vek lo. Ṭhenkhatin chi an nei tam lutuk a, ṭhenkhat chuan flavoring an dah tel bawk. Hei hian nutritional value dik tak a tihtlem thei a ni. Chuvangin, a theih phawt chuan raw nuts, engmah dah tel loh thlan a tha ber.
Nuts hi snack tha tak a ni a, nitin engtik lai pawhin ei theih a ni. A bik takin nitin i chau emaw, i mutthilh emaw laiin i chakna tihpun nan nut thenkhat ei hi a tha hle.
I ei leh in-ah nut i dah theih dan tur thenkhat chu hetiang hi a ni:
- I ei tur yogurt ah hian walnuts hmin tlem te te dah la.
- In lama almond grind hmangin almond butter siam rawh. Hei hi peanut butter ai chuan a tha hle.
- Cake tui tak siam la, banana leh nut nen.
- Salad i siam apiang chungah pecan ang chi nut te theh la.
- Vegetable fried rice emaw chops emaw i siam dawnin cashews tlem te te dah la.
- Banana leh bawnghnute tlem nena siam protein shake-ah almond tlemte dah la.
- Grilled chicken chi khat chungah ground walnuts leh nuts inzawmkhawm theh la.
Take-Home Thuchah a ni
- Nuts hi chaw tui tak leh chaw tha tak a ni.
- Nuts ei hian hlawkna tam tak a pe thei a, chu chu taksa rihna tihtlem te, zunthlum control te, leh thinlung hriselna te a ni.
- A tha ber tur chuan chi leh flavoring dah tel lovin raw nuts thlang fo ang che.
- Nuts hian calorie a pai tam a, chuvangin ni khata i ei zat hi fimkhur hle ang che. Ni khatah kutdawh khat chauh hi a tawk aia tam a ni.
- Zunthlum, thinlung natna emaw, damdawi lam natna dang emaw i neih chuan i ei leh in lama inthlak danglamna lian tham i siam hmain i doctor nen inbiakna neih hmasak phawt ang che.
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