Tunlai hian mi tam tak chuan buhfai ei chungchang hi vawi hnih an ngaihtuah thin. Thenkhatin buhfai hian allergy a siam niin an sawi a, thenkhat chuan Celiac ang natna a thlen niin an sawi bawk. Chutih rual chuan buhfai hian ei leh in lamah a thatna tam tak a nei tih kan hre bawk. Chuti a nih chuan a thawnthu dik tak chu eng nge ni? Buhfai hi kan taksa tan a tha em? A chhe em? Hemi chungchang hi chiang tak leh awlsam takin sawi ila.
He buhfai hi eng nge ni?
A awlsam zawngin, buhfai hi buh chi khat a ni. Khawvelah hian buhfai chi hnih a awm a. Pakhat chu chhang siamna atana kan hman tlangpui buhfai hi a ni. A dang chu ‘Durum’ an tih chi a ni a, chu chu pasta leh noodles ang chi thil siam nan an hmang thin.
Kan ei leh in tam takah hian buh chi (wheat flour) hi a pawimawh ber a ni. Wheat flour hmanga thil engzat nge kan siam tih hi han ngaihtuah teh, chhang, pasta, noodles, cake, biscuit, leh rotis te hi.
Tute nge buhfai allergy nei thei?
Wheat chungchang kan sawi hian mi zawng zawng deuhthaw hman thumal pakhat chu gluten . Gluten hi buhfai protein chi khat a ni a. Mi thenkhat chuan he gluten protein hi ei harsa an ti a, hei hian side effect a thlen thei a ni. Mahse hriat reng tur pawimawh tak chu khawvela mi tam zawkin harsatna nei lovin gluten awmna ei tur an ei thei tih hi a ni.
Wheat hian harsatna a thlen theihna tur dinhmun lian tak tak engemaw zat a awm a:
1. Celiac natna: Hei hi autoimmune condition a ni . Chumi awmzia chu he natna vei hian gluten a ei hian anmahni immune system hian anmahni small intestine an bei tan tihna a ni. Hun a kal zel a, hei hian small intestine bang a tichhia a, taksain ei tur atanga nutrient a lakluh theihna a ti tlem bawk.
2. Wheat allergy: Hei hi allergy tlanglawn tak a ni. Mi thenkhatin peanut emaw shrimp emaw allergy an neih ang bawkin. Hei hi puitling aiin naupang tê têah a tam zawk.
3. Non-celiac gluten sensitivity: Hei hi thil thar tak a ni. Mi thenkhat chuan buhfai ei hnuah lu na, hahna, leh taksa ruh na ang chi symptoms an nei thin. Mahse, test an nih chuan celiac disease emaw, wheat allergy emaw an nei lo.
Wheat i ei hnua i pum a na, vun rawng, emaw, thil danglam tak tak i neih chuan, duhthusamin buhfai ei hi bansan mai suh. A tha ber chu i chhungkaw doctor pan a, a chhan dik tak hriat hi a ni.
Engvangin nge mi zawng zawngin ‘whole grains’ hi a tha an tih?
"Whole grains" tih thumal hi i hre tawh ngei ang. Supermarket-a chhang dum bulah chuan whole-wheat chhang i hmu tawh ngei ang. Engvangin nge heng whole grains te hi a tha em em?
Buh chi khat han ngaihtuah teh. A ṭhen lian pathum a nei a, chungte chu:
- Bran: Hei hi kernel pawn lam venhimna layer a ni. Fiber, B vitamin, antioxidants, leh minerals a pai tam ber.
- Germ: Hei hi chi bulpui ber a ni. Thlai thar chinna atana mamawh ei tur tha tak tak a pai a ni. Vitamin, mineral leh protein te a khat bawk.
- Endosperm: Hei hi a chi lai takah starchy part lian ber a ni.
Store-a kan lei chhangphut dum hi buhfai chi hlu ber pahnih, bran leh germ -te paih chhuah hmanga siam a ni. A la awm chu a lai lam a ni a, chu chu starch chauh a ni. Chu chu nutrient hlu tak tak tam tak a bo tihna a ni.
Mahse whole-wheat flour hi heng hmun pathumte hi grind vek a ni. Chuvang chuan a nutritious em em a ni.
Whole wheat hian hriselna atana a thatna engte nge ni?
Whole wheat hi carbohydrate mai a ni lo. Kan taksa tana thil pawimawh tak tak, nutrient tam tak inzawmkhawm a ni. Chu hlawknate chu eng nge ni tih i lo en ang u.
| Nutrient section / hlawkna | Taksa tana hlawkna a awm |
|---|---|
| Carbohydrates a awm bawk | Hei hi taksa tana chakna petu ber a ni. Carbohydrates hian tlan chakna min pe a, kan zuang thei a, hna kan thawk thei a, ngaihtuahna pawh min pe a ni. |
| Fiber a ni | Hei hi thil ropui tak a ni. Thisen sugar level a control a, cholesterol a tihniam a, constipation a veng a, i taksa rihna control-na atan a pui a, i taksa a tichak bawk. Tin, colon cancer hlauhawmna a tihziaawm bawk. |
| Protein a awm a | Kan taksaa cell tin hian protein kan mamawh vek a. Protein hi taksa ruh atanga vun thlengin sam thlengin siam turin a mamawh a ni. |
| Mineral lam thil a ni | Whole wheat hian mineral tam tak a pai a, chu chu iron, magnesium, zinc, leh selenium te hi a ni. Hengte hi ruh chakna atan te, enzyme hnathawhna atan te, taksaa balance awm reng nan te a pawimawh hle. |
| Antioxidants a awm bawk | Chungte chuan taksa cell-te tihchhiat a veng a ni. A bik takin, wheat germ-a antioxidant lutein leh zeaxanthin te hi mit hriselna atan a tha hle . Cataract leh kum upat avanga mitdelna venna atan an pui thin. |
Chuti a nih chuan engtin nge ka tih ang?
A vaiin, buhfai nena inzawm hriselna lama harsatna bik i neih loh chuan, buhfai hi i ei leh in-a belh tur thil tha tak a ni. Mahse, fing takin i thlang tur a ni.
- Chhang var ai chuan brown whole-wheat chhang thlang zawk rawh.
- Atta flour leh bran flour ang chi hmangin in lamah roti leh pitta ang chi thil siam rawh.
- Store-a thil i lei dawnin "100% Whole Wheat" emaw "whole wheat" emaw tih ziakna label kha zawng rawh.
- Tunah hian whole grain pasta leh noodles ang chi thil pawh market-ah a awm tawh bawk.
A pawimawh ber chu ei leh in inthlau tak neih hi a ni. Wheat chauh ni lovin, thlai chi hrang hrang, thlai chi hrang hrang, thei chi hrang hrang, leh protein source tha tak tak te chu i eitur ah telh bawk ang che.
Take-Home Thuchah a ni
- Mi tam zawk chuan buhfai leh gluten awmna ei tur chu harsatna awm lovin an ei thei a ni.
- Wheat atanga nutrition tam ber hmuh tur chuan white flour hmanga siam ei tur ai chuan whole wheat hmanga siam ei tur thlang fo ang che.
- Whole wheat hian chakna, fiber, vitamin leh minerals a pe che a, hei hian i taksa rihna tihtlem nan a pui thei a, thinlung natna hlauhawmna a ti tlem thei a, chaw ei hriselna a pui thei bawk.
- Wheat ei laiin harsatna i tawk a nih chuan, i doctor rawn turin thurawn leh test dik tak neih a pawimawh hle , guesswork hmanga i ei leh in thlak danglam ai chuan.
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