Zunthlum i vei a nih chuan, emaw, zunthlum vei theihna chance sang tak i neih chuan, sugar aiin khawizu a tha zawk tih thawnthu hi i hre tawh ngei ang. Mi tam tak chuan khawizu hi thilsiam a nih avangin harsatna a thlen lo niin kan ngai. Mahse, chutiang chu a ni tak tak em? Honey pawh hi sugar chi khat a ni a, chu chu carbohydrate a ni tihna a ni. Chuvangin zunthlum vei i nih angin, a bik takin insulin ang damdawi i hman chuan ni khata carbohydrates i ei zat hi i fimkhur hle a ngai a ni. Hemi chungchang hi vawiinah hian chipchiar takin sawi ila.
Honey-ah hian eng nge awm tak tak?
A awlsam zawngin sawi ila, khawizu hi rulhut (nectar) atanga siam thil thlum tak a ni. He nectar hi beehive chhungah hian simple sugars ah a inthen darh thin. Store atanga kan lei ei tur ah te dah tel a nih avangin honey pawh hi "Added Sugar" category ah a tel ve bawk.
Honey hi ei tur a ni a, carbohydrates a pai ber a ni. Chu chu sugar awlsam tak tak, glucose leh fructose an tihte nen a khat tihna a ni.
Ngaihtuah teh, regular honey tablespoon khatah hian:
- Calorie 61 vel a ni
- Sugar gram 17 a ni
- Carbohydrates gram 17 a ni
- Protein leh fiber a tlem hle
Hei bakah hian mineral thenkhat potassium, calcium, leh vitamin C te pawh a awm a, mahse a zat erawh a langsar lo tak zet a ni. Chuvangin ei leh in tur atan khawizu zawn hian awmzia a nei lo.
Honey nge sugar? Eng nge a danglamna lian ber?
Hei hi mi zawng zawngin zawhna kan neih chu a ni. Honey leh kan hman thin white sugar hi danglamna pawimawh tak tak engemaw zat a awm. Chung zinga pawimawh ber chu Glycemic Index (GI) hi a ni.
A awlsam zawngin sawi ila, glycemic index (GI) hi carbohydrate kan ei hian kan thisen sugar level a tihsan chak dan tehna a ni. GI a san poh leh thisen sugar level a sang chak zawk.
He inthlauhna hi a hnuaia table atang hian chiang zawkin i hrethiam ang u.
| Inthlauhna thupui | Khawizu | Sugar var (Table Sugar) 1000 a awm. |
|---|---|---|
| Ei leh in | Vitamin leh mineral tlemte chauh a pai. Antioxidant property a nei bawk. | Vitamin leh mineral engmah a pai lo va, "empty calories" anga ngaih a ni. |
| Glycemic index (GI) a awm a ni. | GI value hi 50 (moderate) vel a ni. Thisen sugar level a tisang a, mahse sugar aiin a zawi zawi zawk. | GI value hi 80 (high) vel a ni. Thisen sugar level a tisang rang hle. |
He table atanga i hmuh angin, khawizu hi sugar ai chuan a tha zawk tlem chauh a ni. Chu chu khawizu i hmang a nih pawhin i thisen sugar level a sang ngei ang tihna a ni. Chuvangin zunthlum vei chuan sugar aiah khawizu hmanga a thlak chuan hlawkna tam tak a hmu ang tih ngaihtuah harsa tak a ni.
Chuti a nih chuan, zunthlum vei hian khawizu a ei lo thei ang em?
I ei thei lo tih dan a awm lo. Mahse heng thilte hi i fimkhur hle a ngai a ni.
Honey hian white sugar aiin GI hniam zawk nei mahse, fructose leh glucose an tih sugar te pawh a pai tel bawk. Chungte chu kan taksain a ei ral thuai a. Chuvangin insulin i hman chuan sugar i ei zawng zawng, khawizu pawh tiamin uluk taka enfiah a ngai a ni.
A pawimawh ber chu portion control a ni. I tea-ah hian khawizu tlemte dah leh i chaw eiah khawizu tablespoon engemaw zat dah hi a danglamna lian tak a awm.
Chuvangin, a tha ber chu i doctor emaw, zunthlum chungchanga thurawn petu doctor emaw nen inbia a , ni khata khawizu ei tur hi engzat nge a him tih zawh hi a ni.
Zunthlum tan hian khawizu hi "a tha" tih hi a dik em, a dik lo em ni?
Hemi chungchangah hian mithiamte chuan an inrem lo. Zirna thenkhatah chuan khawizu hian anti-inflammatory leh antioxidant property a nei tih hmuhchhuah a ni. Hei hi a pawimawh mai thei a, a chhan chu zunthlum vei te hian an taksaah inflammation a sang zawk thei a ni. Mahse, thisen sugar tisang lovin heng antioxidant te pe thei thei leh thlai dang tam tak a awm.
- Zirna tenau thenkhatah chuan khawizu chi thenkhat ei hian zing lama chaw nghei thisen sugar level chu tlem a tihniam tih hmuhchhuah a ni.
- Mahse, zirchianna dang chuan nitin khawizu ei tam zawkte hian HbA1c test value an nei sang zawk tih a tarlang a, hei hian thla 2-3 kalta chhunga thisen sugar level average a tarlang a ni.
Heng zirchianna tam zawk hi pawl tenau hmanga tih a nih avangin, scientist-te chuan zunthlum tan hian khawizu hian hlawkna a nei tak tak em tih chiang taka sawi theih nan zirchianna dang neih belh a ngai niin an sawi.
Zunthlum vei tan eng chi khawizu nge tha ber?
Khawvelah hian khawizu chi hrang hrang 300 chuang a awm a. Kawng hnih in kan hmu tlangpui:
1. Raw Honey: Hei hi hive atanga bottle-a dah nghal a ni. Filtration tlem ber a awm avangin honey-a natural nutrients, antioxidants leh bee pollen te chu a vawng nung reng a ni.
2. Filtered/Pasteurized Honey: Hengte hi tihlum (pasteurizing), uluk taka filter, leh microorganisms te paih chhuah a, dah awlsam zawk nan an process thin. Hetiang a nih lai hian nutrient thenkhat chu a chhe thei a ni. A châng chuan, he thilah hian sugar pawh a tel thei bawk.
Heng chi hnih hian i thisen sugar level a tisang thei a ni. Amaherawhchu, zunthlum vei tan i thlang a nih chuan raw honey, sugar dah tel lo leh tlem a nutritious zawk chu duhthlan tur tha ber a ni.
Take-Home Thuchah a ni
- Honey hi natural sweetener ni mahse, i thisen sugar level a la tisang tho a, mahse white sugar aiin a ti hniam zawk thung.
- Zunthlum i neih chuan khawizu i hmang thei a, mahse a tlem lutuk chauh . Tin, i carbohydrate intake-ah chhiar theihnghilh suh.
- I duh chuan raw honey , sugar dah tel lo chu processed honey ai chuan a tha zawk.
- I ei leh inah khawizu i dah hmain i doctor nen inbia la, i tana a zat tur dik leh him tur chungchangah thurawn la hmasa phawt ang che.
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