Oil ei hlau em? Hetah hian thau tha leh thau tha lo chanchin dik tak chu a awm! (Thu hrisel tak tak) .

Dawr kan kal chuan shelf-ah oil chi hrang hrang bottle-a khat kan hmu a, a dik em? Ni khat chu butter ei hi thinlung tan a tha lo tih kan hre ta. Ni dangah chuan chutiang chuan a chhe lo, chu ai chuan chhang leh buhfai ang chi thil ei tam lutuk chu a hlauhawm hle niin an sawi. Heng thawnthute i hriat hnu hian i lu chu a buai a ni ngei ang. "Aw ka pathian, eng hriak nge tha, eng nge kan ei ang?" I ngaihtuah a ni ngei ang. Chuvangin vawiin hian he thu hi, chu chu thau leh hriak chungchanga thudik hi, awlsam tak leh friendly takin i sawi dawn nia.

Lungngai suh! ‘Saturated fat’ hi hetiang hian i hlau tur em ni?

Hun rei tak chhung chu thil inang kan ngaihtuah vek a. Chu chu , saturated fat, butter, cheese, sa thau tak tak, leh bawnghnute atanga siam thila awm chu kan thinlung hmêlma lian ber a ni. Chutianga ngaihtuah chhan a awm tak tak a ni. A chhan chu heng saturated fats te hian kan thisena cholesterol "bad", a nih loh leh LDL cholesterol level a tisang a ni. LDL level sang hi thinlung natna nen a inzawm tlat a ni. Chuvang chuan doctor ten hengte hi ei tlem turin min ti a ni.

Mahse zirchianna thar chuan he thawnthu hi a sir dang a nei tih a tarlang. Buaina chu saturated fat chauh a ni lo. Butter ei kha i bansan vek a, chu ai chuan biscuit, cake, chhang, leh buhfai var ang chi thil, thau nei lo tih ziak, mahse sugar leh refined carbohydrates tamna ei tan ta ila han ngaihtuah teh? Dik tak chuan, thinlung natna vei theihna a tipung lehzual thei a ni.

Chuti a nih chuan kan duh angin butter leh cheese kan ei thei tihna em ni? Ni lo, a ni lo tak zet. Khawvela hriselna lama pawl lian ber berte pawhin American Heart Association ang bawkin nitin kan calorie zawng zawng atanga 7% aia tam lo chu saturated fat atanga kan hmuh loh nan an la rawt a ni. Chuvangin a zat tur ngaihtuah a pawimawh hle.

Lung hrisel, thlai atanga siam hriak i thlang ang u

Doctor leh nutritionist tam zawk chuan saturated fats aiah unsaturated fats hman hi a finthlak tih an pawm a ni . Entirnan, butter aiah olive oil emaw canola oil emaw hman a tha zawk.

Mahse, eng oil chi nge hrisel ber tih chungchangah ngaihdan hrang hrang a awm. Hengte hi chipchiar deuhin han thlir ila .

A tha ber chu chi khat chauh hmang lovin thlai hriak chi hrang hrang hman hi a ni. I hriselna atan a tha bakah i eitur thlum atan pawh a tha hle.

Omega-3 fatty acids hi theihnghilh suh!

Rinhlelhna a awm lo. Omega-3s hi kan taksa tana thau pawimawh tak a ni. Kan thinlung hi heart rhythm pangngai lo lakah an venghim thin. Thisen kalna kawng elasticity vawng reng turin an pui bawk a, heart attack leh stroke hlauhawmna a ti tlem bawk.

Engtin nge Omega-3 hi kan hmuh theih ang?

• Nga hriak nei: 1.1.Kar khatah vawi hnih tal i eitur ah hian sangha thau tak tak, salmon, sardines, herring, mackerel, leh herring te telh thin ang che.
• Thlai atanga lo chhuak: Walnut, flaxseed, leh canola oil te hian omega-3s a pai bawk. Mahse, sangha hriak angin omega-3 chi chak tak an nei lo.
• Supplements: Omega-3 supplement i ei a nih chuan doctor nen inbiakna hmasa a pawimawh a, thurawn lak a pawimawh hle.

Villain tak tak: Trans fat chu cut out vek rawh

Kan ei leh in atanga kan paih vek tur chu hetiang hi a ni: Artificial Trans Fat .

Hei hian cholesterol tha lo (LDL) a tipung a, cholesterol tha (HDL) a tihniam bawk. Chu mai ni lovin taksaah inflammation a siam bawk. He inflammation hian natna khirh tak tak, thinlung natna, stroke, leh zunthlum te a thlen thin.

Vanneihthlak takin ram tam takah food labeling dan leh trans fat khapna hian ei tur-a hengte hi nasa takin a tihtlem phah a ni. Mahse, processed food thenkhatah chuan an la awm thei tho.

A châng chuan, package-ah "0g trans fat" tih ziak ni mah se, dan chuan a tlem hle (0.5 gram aia tlem) a phalsak ṭhin. Chuvangin ingredients list hi en la a tha ber.

Thau chungchangah hian thlirna dik tak i nei ang u.

Fat hi balanced diet-a thil pawimawh tak a ni. A bik takin unsaturated fat a ni. Khawvela ei leh in hrisel ber pawla ngaih Mediterranean diet pawh hian thau atanga calorie 30% aia tam a pe chhuak a ni. Mahse chu thau tam zawk chu olive hriak, thlai hriak dang, leh sangha atanga lo chhuak a ni.

A pawimawh ber chu thil pakhat (thau emaw carbohydrates emaw) ngaihtuah lutuk lovin, ei leh in pum pui hrisel tak neih hi a ni.

Thlai chi hrang hrang, thei chi hrang hrang, legumes, whole grains, sangha, sa thau lo, leh thau hrisel tak tak te telna, balanced diet hi nun hrisel neihna atana lungphum tha ber a ni tih hre reng ang che. I ei leh in chungchangah harsatna i neih chuan i doctor nen sawiho rawh.