I taksa rihna tihtlem dan hrang hrang i tum hi i chau tawh em? Tichuan he ‘High-Protein Diet’ chungchang hi i hre tawh ngei ang. Mi thenkhat chuan hei hmang hian i taksa rihna i tihtlem thuai thei an ti. He thawnthu hi eng nge a dik leh dik loh? Protein tam zawk ei hian i taksa rihna a ti tlem tak tak em? Kan taksa tan a tha em? Heng zawng zawng hi vawiin hian chipchiar tak leh awlsam takin sawi ila.
Protein tamna ei hian i taksa rihna tihtlem nan a pui tak tak em?
Ni e, he thawnthuah hian thudik engemaw zat a awm. Protein tamna ei hian
hun rei lote chhungin i taksa rihna a tihtlem thei a ni . A chhan ber chu protein hi kan pum a khat rang thei thil a nih vang a ni. Ngaihtuah teh, chawhmeh atan artui pahnih i ei chuan chhangphut chhangphut atanga siam roll i ei ai chuan i riltam rei lo ang. Chu chu protein i ei tam chuan rei zawk i chawh ang tihna a ni. Tichuan, thil pakhat hnu pakhat ei leh thil tui tak ei te, taksaa calorie tul lo tak tak dah te hi a tam zawkah chuan control a ni. Hei hi hetah hian science awlsam ber a ni.
Mahse hei hi hre reng ang che. Hei hi magic a ni lo. Hetiang hmanrua hi hun rei lote chhung chauh a hlawk a ni. If you go back to your old bad eating habits , i taksa rihna tihtlem chu rang takin a lo let leh thei a ni. Chuvangin, hun rei tak chhunga i vawn reng theih tur nun hrisel tak i hman thiam hi a tha ber a ni. Chumi chungchang chu i doctor nen inbia a, i duh ang method siam chu a finthlak hle.
I taksa rihna tihtlem nana protein chi hrang hrang tha ber berte chu engte nge ni?
‘High-Protein Diet’ i ei nia i inhriat pawhin protein chi hrang hrang i ei mai mai thei lo. Protein nutritional value sang tak, saturated fat tlem leh calorie tlem zawk kan thlan a ngai a ni. Entirna tha thenkhat chu hetiang hi a ni:
- Sa thau lo: Vawk vun nei lo, turkey, leh bawngsa emaw vawk sa emaw vun nei lo cut ‘loin’ emaw ‘round’ emaw tih ziak. Sa processed sausage leh meatballs te hi i hlat tur a ni.
- Seafood: Omega -3 fatty acids tamna sangha, salmon, mackerel, leh herring te hi a hlawkthlak hle.
- Beans leh Legumes: Kan ramah hian lentils, chickpeas, green beans, leh peas te hi protein source tha tak mai ni lovin, fiber , taksa tan a hlawkthlak hle.
- Soy products: Tofu leh soy sa ang chi thil hi vegetarian tan chuan duhthlan tur tha tak a ni .
- Thau tlem Dairy: Thau tlem nei yogurt, bawnghnute, leh cottage cheese te hi protein tha tak a ni.
- Eggs : Protein kimchang tak awmna awlsam, man tlawm tak a ni.
- Nuts leh Seeds: Almond, walnuts, peanuts, leh pumpkin seeds te hi chaw ei ber inkar ah snack atan ei theih a ni.
Chaw thenkhatah hian protein awm zat chu engzat nge ni?
Kan ei tur thenkhatah hian protein awm zat zat hi tlem han ngaihtuah ila. Hei hian i chaw ei tur ruahmanna siam turin a pui ang che.
| Chaw chi hrang hrang | Protein awm zat (a tlem berah) . |
|---|
| Vawk vun nei lo gram 85 (3 oz) a ni | 26 gram a ni |
| Nga gram 85 (3 oz) (a chi a zirin) . | gram 17-20 vel a ni |
| Cottage cheese thau tlem cup 1/2 vel a ni | gram 12.4 a ni |
| Lentils chhum 1/2 cup | 9 gram a ni |
| Chickpeas hmin cup 1/2 vel a ni | 7.7 gram a ni |
| 1 egg lian tak a ni | 6 gram a ni |
| Yogurt thau tlem gram 113 (4 oz) a ni | 6 gram a ni |
| Bawnghnute thau tlem gram 113 (4 oz) a ni | Gram 4 a ni |
Carbohydrates leh thau te pawh ngaihtuah a ngai em?
A ni tak zet! Mi tam takin an tihsual lian ber chu protein an ei tam avangin an ei leh in atanga carbohydrates leh thau te paih vek hi a ni. Chu chu thil dik lo tak a ni. Kan taksa hian a hnathawh theih nan heng nutrient zawng zawng hi a zat tur dik takin a mamawh a ni. A pawimawh ber chu carbohydrates "tha" leh thau "tha" thlan hi a ni.
- Carbohydrate tha tak tak:
- Thlai leh thlai thar te
- Thlai chi hrang hrang , brown rice, oats, leh millet te
- Legumes te chu lentils, chickpeas, leh green beans te an ni
- Thau tlem zawk hnute tui leh yogurt
- Thau hrisel tak tak:
- Avocado a ni
- Olive hriak a ni
- Nga (salmon, tuna ang chi) .
- Nuts te chu almond, walnut, leh cashew te hi a ni
- Pumpkin chi, flax chi
riltam control nana tip tha dang chu
nitin i calorie ei zawng zawng chu vawi khata ei vek ai chuan chaw tenau 4 emaw 5 emaw ah then hi a ni. He protein tamna diet hi a him tak tak em?
Hei hi a pawimawh ber a ni. Mi hrisel tlangpui tan chuan
hun rei lote chhunga hetiang ei leh in hi zawm hian harsatna lian tham a thlen dawn lo. Mahse,
hun rei tak chhunga hetianga tih hian hriselna lama harsatna engemaw zat a thlen thei a ni.
Weight loss diet eng pawh i tan hmain doctor nen inbiakna neih hmasak a pawimawh a, a bik takin hetiang hi. Zunthlum emaw, natna dang, kal natna emaw i neih chuan damdawi lam thurawn tel lo chuan hetiang thil hi tih tum suh.
Hun rei tak chhunga protein tamna ei leh in zawm hian a hlauhawmna thenkhat chu hetiang hi a ni:
- Nutritional deficiencies: Carbohydrate tamna ei tur i tihkhawtlai hian essential fiber leh nutrient dangte i hloh mai thei. Hei hian rimchhia, lu na reng, leh chaw ei kham lohna a thlen thei a ni.
- Lung natna vei theihna a sang: Sa thau tamna sa sen leh protein atana tihdam sa i ei tam zawk chuan i taksaa cholesterol tha lo, a nih loh leh LDL cholesterol a sang thei a, chu chuan thinlung natna i vei theihna a tipung thei a ni.
- Kidney-a nghawng a neih dan:Protein metabolism lai hian taksa atanga bawlhhlawh paih chhuah nan kidney te hian a hma aia nasa zawkin hna an thawk a ngai a ni. Mi hrisel chuan hun rei lote chhungin hei hi a tuar thei a, hun rei tak chhung chuan kal hnathawh a nghawng thei thung. Hei hi kal natna nei tawh tan chuan a hlauhawm hle.
Take-Home Thuchah a ni
- Protein tamna eitur hian hun rei lote chhungin i taksa rihna a tihtlem thei a, i taksa a tichak thei bawk.
- Eng pawh ni se, a bik takin damdawi lam harsatna rei tak, zunthlum emaw, kal natna emaw i neih chuan, he ei leh in chi hi i tan hmain doctor rawn hmasa phawt ang che.
- Protein i hmuh dawn chuan sausage ang chi sa seasoned ai chuan sa, sangha, artui, leh lentils ang chi hrisel tak tak thlang rawh.
- Protein chauh ni lovin, carbohydrates tha (thei, thlai, whole grains) leh thau tha (avocado, nut) te pawh i eitur ah telh la.
- Hei hi hun rei tak chhunga chinfelna tur a ni lo. A tha ber chu i dam chhung zawnga i vawn reng theih tur ei leh in inthlau tak, hrisel tak i hman hi a ni.
Weight loss, protein, protein diet, ei leh in hrisel, ei leh in, taksa rihna tihtlem, taksa rihna tihtlem
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