I taksa rihna tihtlem dan tur i zawn lai khan mi pakhatin ‘buhfai ang chi protein tam zawk ei la, starchy tlem zawk ei rawh’ a ti che a ni ngei ang, a dik em? Vawiin hian he diet lar tak hi kan sawi dawn a ni. Eng nge ni tak tak, taksa tan a tha em, tu tan nge a inhmeh, heng zawng zawng hi chiang takin sawi ila.
He protein tamna, carb tamna eitur hi eng nge ni?
A awlsam zawngin, hei hian ni tin kan chaw eiah protein tamna ei tur (nga, sa, leh artui ) tam zawk dah belh a huam a, chutih rualin carbohydrate tamna ei tur, buhfai, chhang, buh , leh alu te chu tihtlem a ni.
Mi tam tak chuan an taksa rihna tihtlem nan hetiang ei leh in hi an pan thin. Mahse, ṭhenkhat chuan thisen sugar level leh diabetes leh prediabetes ang chi condition control nan he method hi an zawm bawk .
Hetiang hmanrua hi kum 1970 chho vel khan khawvelah a lar tan a, a bik takin `(Atkins Diet )` hmangin a lar chho tan a ni. Chumi hnuah chuan hmanraw hrang hrang `(Paleo Diet)`, `(South Beach Diet)` leh hriat hlawh ber `( Keto Diet )` te chu a lo thleng ta a ni. Heng zawng zawngah hian ni khata calorie ei zawng zawng zinga 30% leh 50% inkar chu protein atanga lak chhuah tur a ni tih an sawi tlangpui.
Mahse hre reng ang che, eng diet pawh i tan hmain, a bik takin damdawi dang i neih chuan i doctor nen inbia a, thurawn lak a pawimawh hle.
Hetiang ei leh in dan hian taksa chhungah engtin nge hna a thawh?
Kan taksa tana chakna petu ber chu carbohydrates a ni a, chu chu starch a ni. Buh leh chhang ang chi thil kan tihkhawtlai hian kan taksa hian chakna pe thei tur carbohydrates a nei tlem hle.
Chuti a nih chuan eng nge thleng? Kan taksa hi a fing hle. Energy hmuh theihna tur kawng dang an zawng thin. Chu chu taksaa thau dahkhawmte hal tan a, chakna siam a ni. Chutianga thau kan hal chuan ketones an tih thil a lo piang ta a ni. Chumi hnuah chuan heng ketones te hi taksa tana chakna petu ber an lo ni ta a ni. Hetiang dinhmun hi damdawi lamah chuan ketosis an ti a.
Hetiang method hian hetiang hian hna a thawk a ni:
- Taksain thau a hal chuan taksa rihna a tlahniam tan thin .
- Protein tam zawk ei hian riltam a tiziaawm a , i chaw ei kham bawk . Hei hian chaw ei tam pawh a thunun bawk.
- Protein tling tak neih hian taksa ruh (muscle growth) a pui bawk .
Hetiang diet hi i tan dawn a nih chuan eng nge i tih tur?
The first thing to say is, before starting this , i doctor nen inhmu la, i hriselna dinhmun sawipui rawh. Hei hi damdawi lam natna dang i neih theih nen a inmil em tih hriat a pawimawh hle.
Tichuan hengte hi han ngaihtuah teh:
- In lama thil tulte buatsaih rawh: Protein tamna, carb tlem nei thlai leh sa sangha, vawk, artui, cheese, broccoli, spinach, leh cauliflower te keng la, dah rawh.
- Snacks chungchang hi han ngaihtuah teh: Snack kan ei fo tam takah hian carbohydrates a tam hle. Chuvangin, protein tamna snacks, cheese piece, boiled egg, emaw Greek yogurt ang chi pack rawh.
- Tui in tam: Thei kan ei tlem hian kan taksain tui a dawn zat pawh a tlahniam thei bawk. Chuvangin nilengin tui tam tak in tur a ni tih hre reng ang che.
- Tum siam: Vawi khatah engkim tihdanglam tum suh. Inthlâk danglamna tê tê siam la, i thawh chhunzawm theih tûr thiltum dik tak siam rawh.
Eng nge i ei theih a, eng nge i tihtlem tur?
Hemi chungchang chiang taka hriat duh chuan a hnuaia table hi en la.
| Chaw chi hrang hrang | Entirna (thil tha ei tam tur) . |
|---|---|
| Sa leh sangha | Vawk, bawnghnute, sangha (a bik takin thinlung hriselna atana tha sangha salmon, mackerel, herring, leh sardines te), artui. |
| Thlai (carbohydrates tlem) 1.1. | Broccoli, spinach, kale, cabbage, cucumber, cauliflower te pawh a awm bawk. |
| Dairy foods leh a dangte | Cheese, Greek yogurt, tofu te pawh a awm bawk. |
| Nuts leh oil te pawh a awm | Avocado, olive oil, cashew ang chi nut, almond (a tlem berah) te. |
| Thei (carb tlem) 1.1. | Raspberry leh blackberry ang chi thei chi hrang hrang a tlem hle. |
| Thil tihkhawtlai emaw tihtawp emaw | Rice, chhang, noodles, potato, sweet potato, grains, sugar leh sweetened beverages, thei chi hrang hrang sugar tamna (mango, banana ang chi). |
He ei leh in hian eng hlawkna leh hlauhawmna nge a neih?
Engkim ang bawkin he method hian a thatna leh a that lohna a nei a. A pahnih hi hriat chian a pawimawh.
| Pros | Risk leh Cons |
|---|---|
| I taksa rihna tihtlem: Protein hian rei zawk i chaw ei theih nan a pui a, a tul lova ei duhna a ti tlem a ni. A tir lamah chuan carbohydrates tihtlem hian i taksa atanga tui lakchhuah hmangin i taksa rihna tihtlem nan a pui thei bawk. | Cholesterol sang: Sa thau leh bawnghnute thau tam tak ei tam lutuk hian cholesterol tha lo level a tisang a, thinlung natna vei theihna a tipung bawk. |
| Blood Sugar Control: Carbohydrates a tlem avangin zunthlum leh zunthlum hmaa thisen sugar level control nan a pui a ni. | Kidney-a nghawng: Kal natna nei tawhin protein a ei tam lutuk chuan kal chungah phurrit a siam belh thei a, an hnathawh a tichhe thei bawk. |
| Taksa chakna: Ei leh in thenkhatah chuan taksa rihna a tlahniam rualin taksa ruh a tlahniam bawk. Mahse, he method hian protein tha tak a pek avangin taksa chakna a vawng reng thei a ni. | Nutritional deficiencies: Carbohydrates awmna thei, thlai leh thlai chi hrang hrang i tihtlem chuan i taksa mamawh vitamin, mineral leh fiber i hmu lo mai thei. |
| Kidney lung leh ruh chak lo: Protein tam lutuk hian zunah calcium tam lutuk a paih chhuak thei a ni. Zirna thenkhatah chuan hei hian kal lung leh ruh chak lohna (osteoporosis) a tipung thei a ni. |
He ei leh in hi tute nge zawm lo tur?
He diet hi hriselna lama harsatna nei tan chuan a tha lo hle. Heng zinga pakhat tal i neih chuan ngaihtuah pawh ngaihtuah suh.
- Kidney natna nei emaw, kidney nena inzawm harsatna nei emaw .
- Nu naupai emaw, nau hnute pe lai emaw. Hemi hun chhung hian nu leh naute tan pawh ei leh in inthlau tak a pawimawh hle.
- Mite chu constipation lama harsatna nei te . Hetiang dinhmun hi fiber tamna ei tur tlakchham vangin a zual thei hle.
- Mite ei leh in lama harsatna nei emaw nei tawh emaw , ei leh in chungchangah ngaihtuahna pangngai lo.
A tawpah chuan hei hi i tan a tha em tih thutlukna siamtu tha ber chu i doctor hi a ni. Amah emaw, nutritionist emaw biak la, i taksain a mamawh zawng zawng a hmuh theihna tur ruahmanna siam rawh.
Hlawhtling taka taksa rihna tihtlem chu hun eng emaw chen atana ei leh in a ni lo va, i dam chhung zawnga i vawn reng theih nun hrisel tak neih hi a ni tih hre reng ang che.
Take-Home Thuchah a ni
- Protein tamna, carb tlem ei hian mi thenkhat chu an taksa rihna tihtlem nan a pui thei a, mahse mi zawng zawng tan a ni lo.
- Hetiang ei leh in hi i tan hmain doctor rawn hmasa phawt ang che.
- He ei leh in hi kal natna emaw naupai emaw ang chi natna bik nei tan a tha lo.
- Hetiang hmanraw hi hun rei tak chhunga vawn that a harsa thei a, ei leh in lama tlakchhamna pawh a awm thei bawk.
- Permanent weight control atan chuan, hun eng emaw chen atana ei leh in ai chuan, .Ei leh in hrisel, inthlau tak leh exercise telna nunphung neih hi a pawimawh hle.
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