Vegetable oil kan ngaihtuah hian a tam zawk chuan dawr chhunga oil bottle lian tak tak te hi kan ngaihtuah thin a ni lawm ni? He hriak hi in lama kan rawn ken, thil deep fry emaw, ei tur buatsaih nan emaw kan hman thin hi ngun takin i ngaihtuah ngai em? Dik tak chuan ‘vegetable oil’ hi thupui zau zawk a ni. Chuvangin vawiinah hian taksa tana thlai hriak tha ber berte, kan ei leh in-a dik taka kan telh theih dan tur kan sawiho ang u.
A hmasain, he ‘vegetable oil’ hi eng nge ni?
He hming i hriat hian thlai chi chauh atanga siam hriak niin i ngai mai thei, mahse chu chu thudik a ni lo. Vegetable oil hi thei chi hrang hrang, thei chi hrang hrang, thlai chi hrang hrang, thlai chi atanga hmuh chhuah chi hrang hrang dahkhawmna a ni. Hengte hi chaw siamna atana hmanraw hrang hrang atan an hmang thin. Entirnan, olive oil, canola oil, sunflower oil, leh soybean oil te hi chi hrang hrang a awm a.
A pawimawh ber chu oil hi eng ang pawhin hrisel mahse, a tlem berah hman tur a ni , heng oil zawng zawng hi calorie tamna leh thau atanga siam a nih ber avangin.
Chuvangin oil kan thlan hmain thau chi hrang hrang tlem han zir hmasa ila. A awlsam khawp mai.
| Thau chi hrang hrang | Hriselna a nghawng dan | Eng thil nge telh? |
|---|---|---|
| Saturated thau a awm bawk (Saturated Fats) te hi a tha hle. | Chungte chuan taksaa cholesterol level a tisang a, chu chuan lung natna vei theihna a tipung a ni. An hman dan hi a tlem tur a ni. | Ran thil siam (e.g. butter, lard), coconut oil, palm oil. |
| Trans thau a ni (Trans Fats) tih a ni. | Hengte hi thau chi hrang hrang a chhe ber pawl an ni. Lung natna vei theihna nasa takin an tipung a ni. A theih ang anga pumpelh tur a ni. | Ei tur packaged leh processed, bakery atanga siam, margarine. |
| Monounsaturated thau a awm bawk (Monounsaturated Fats) te hi a tha hle. | Hengte hi thau "tha" tak tak an ni. Taksa a cholesterol tha (HDL) a tipung a, lung natna vei theihna a ti tlem bawk. Hengte hi omega-9 an ti bawk. | Olive hriak, canola oil, peanut oil, avocado oil te pawh a awm bawk. |
| Polyunsaturated thau a awm bawk (Polyunsaturated Fats) te hi a tha hle. | Hei hi thau "tha" chi khat a ni bawk. A bik takin Omega-3 leh omega-6 fatty acids te hi he category-ah hian an tel a ni. Cell hnathawhna, cholesterol metabolism, leh vitamin (A, D, E, K) lakluhna kawngah te an pui thin. | Sunflower oil, soybean oil, sangha hriak, walnut te pawh a awm bawk. |
A awlsam zawngin, oil i thlan dawnin saturated leh trans fats tlem leh unsaturated fats tamna thlang hi a finthlak hle.
Engtin nge he hriak hi siam a nih?
Hei pawh hi hriat tlak a ni. Oil thenkhat chu siam a awlsam hle. Olive oil hi han ngaihtuah teh. Olive chu i tikehsawm a, a atanga oil lo chhuak chu i filter mai a ni.
Mahse, oil dang tam tak chuan an siamna atan hian process complex zawk an hmang a ni. Hengte hi a tlangpuiin a hnuaia step te hi a ni:
1. Oil extraction: Thlai chi, buh chi emaw, a hnah emaw uluk taka hrual a, oil chu lakchhuah a ni. A châng chuan, chemical hmangin oil chu a thliar hrang vek a ni.
2. Refining: A dawtah chuan he oil-ah hian thil chi hrang hrang dah belh a ni a, chu chuan thil duh loh (e.g., oil chu sahbawn ang maia pe thei thil) a paih chhuak thin.
3. Bleaching: Chumi hnuah oil chu a lum a, filtering agents bik nen an pawlh a. Hengte hi hriak atanga rawng leh bawlhhlawh duh loh zawng zawng lakluh nan an hmang thin.
4. Deodorizing: A tawp berah chuan oil chu temperature sang takah (250 degree Celsius vel) a lum a, steam hmangin bawlhhlawh la awm zawng zawng leh rim duh loh zawng zawng chu paih vek a ni. Chumi hnuah chauh chuan he oil hi kan package a, kan kitchen-ah kan rawn thawn chhuak thin.
Engtin nge thlai hriak hian kan hriselna a nghawng?
Thau hi kan taksa a thawh theih nan a pawimawh hle. Mahse a tlem berah ei tur a ni. Saturated leh trans fats tamna diet i ei chhunzawm chuan heart disease, cancer, leh autoimmune diseases ang chi natna i vei theihna a tipung thei a ni. Tin, heng thau tha lo ei tam lutuk hian taksaah insulin resistance a tipung thei a, chu chuan zunthlum a thlen thei bawk.
Oil hi fing takin i thlang ang u!
I ei leh in zawng zawng kha han ngaihtuah teh. Protein leh carbohydrates hian gram khatah calorie 4 a nei a, thau hian gram khatah calorie 9 a nei thung. Hei hian a awmzia chu thau hrisel tak tak olive oil leh avocado oil te pawh hian calorie a pai tam tihna a ni. A tlangpuiin nitin i calorie zawng zawng 25%-35% aia tam chu thau atanga i hmuh tur a ni lo.
Thil pawimawh dang ngaihtuah tur chu "low-fat" tih ziak, processed foods-ah fimkhur hi a ni. Hengte hian a thlum vawng reng turin sugar leh chi an dah tel fo a, chuvangin duhthlan tur tha tak an ni lo.
Oil nutritional value sang tak, olive oil ang chi te thlang rawh. Olive oil hian cholesterol tha lo (LDL cholesterol) a tihziaawm bakah taksaa cholesterol tha (HDL cholesterol) a tipung thei bawk. Hei bakah hian olive oil hian nutrients beta-carotene leh vitamin A, E, D, leh K te a pai bawk.
I chaw siam dan pawh a pawimawh hle!
Oil i hman dan tur ngaihtuah rawh. Engkim hi deep-frying kan hmang thiam tawh. Chutianga kan tih chuan chawhmehah hriak tam lutuk kan hip lut thin. Chu ai chuan oil tlem te hmanga sautéing ang chi methods te chu hmang la.
Thil dang pakhat chu, oil hi temperature sang taka a lum chhunzawm zel chuan free radicals an tih, thil tha lo tak tak a lo chhuak thin. Hengte hian hun rei tak chhungin vun cancer ang chi natna te pawh a tipung thei a ni. Chuvangin, a lumna sang taka hnim hnawih atana tha nia sawi oil pawh hi a tlem berah hman tur a ni.
Oil hi chaw siamna atan chauh ni lovin, salad dressing siamna atan pawh hman theih a ni.
Take-Home Thuchah a ni
- Oil zawng zawng hi siam vek a ni lo. Saturated leh trans fats , ai chuan , olive, canola, leh sunflower te ang chi, unsaturated fats tamna oil thlang rawh.
- Engtiang taka hrisel pawh ni se, oil zawng zawng hian calorie a pai tam vek a, chuvangin a tlem berah hmang rawh.
- I chaw i siam dan hi a pawimawh hle. Deep-frying hi a theih ang anga tihtlem la, sautéing ang chi methods lam ngaihtuah rawh.
- Processed foods "low-fat" tih ziak lakah fimkhur rawh. Sugar emaw chi emaw an tam thei hle.
- Hriselna lama harsatna i neih chuan cholesterol sang, zunthlum, thinlung natna i neih chuan i ei leh in leh oil hman dan chungchang hi doctor nen sawipui ngei ang che.
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