Thei hi taksa tan a tha hle tih kan hre vek. Kan naupan lai atang tawhin kan nute hian thei ei turin min nawr reng a. “Chaw ei zawhah thei engemaw zat ei rawh” tih hi kan inchhungah kan hriat fo thin a ni. Dik tak chuan, nun hrisel nei tur chuan thei hi a pawimawh hle. Thei hian natna tam tak lakah min veng thei a ni. Mahse mi thenkhat chuan harsatna an nei... Theiah hian sugar a awm bawk a, chuvangin thei ei tam lutuk hi taksa tan a tha lo em ni? Hemi chungchang hi vawiin hian i hrechiang zawk ang u.
Thei ei tam lutuk hi harsatna a ni tak tak em?
A awlsam zawngin, a ni, eng thil pawh ei tam lutuk hi a tha lo. Mahse thudik tak chu, ei pangngai tan chuan thei “tam lutuk” ei hi a tlem hle. Dik tak chuan mi tam zawk chuan ni khata thei ei tur ruahman ang pawh an ei lo. Doctor-te chuan puitling tan ni khatah thei 1 1⁄2 tal ei turin an rawt a ni.
Mahse, mi thenkhat chu “thei chauh” ei dan zawm an awm. Chu chu chawhmeh, chawhmeh, zanriah leh chaw ei apianga thei chi chauh ei tihna a ni. Hei hi hriselna atan a tha lo tak zet a ni . Chutianga i tih chuan i taksa mamawh nutrient dang, protein, fat , vitamin B12 , calcium, leh vitamin D te i hloh ang. Chuvangin mithiamte chuan nitin i ei tur 25% – 30% chu thei atanga siam a tha ber an ti.
“Chuti a nih chuan, theia sugar awm hi kan buai tur a ni lo’m ni?” i ngaihtuah mai thei. Dik tak chuan theia natural sugar awm hi kan ngaihtuah tur a ni lo va, soft drink, biscuit, leh cake ang chi processed foods-a dah “added sugar ” hi kan ngaihtuah zawk tur a ni. Theiah hian fiber a tam avangin chu sugar chu kan taksain a hip zauh zauh thin.
Amaherawhchu, zunthlum ang chi damdawi lam harsatna i neih emaw, i taksa rihna thunun tum emaw i nih chuan, vawi khata thei tam tak ei hian a chang chuan harsatna a thlen thei a ni. Chuvangin, i hriselna dinhmun atana thei engzat nge a inhmeh tih doctor zawt la a tha ber.
Thei hlutna dik tak chu eng nge ni?
Thei hi chaw hlu tak a ni a, thau leh sodium a tlem a, cholesterol a pai lo bawk. Tin, mi tam takin an tlakchham em em nutrient tam tak a pai bawk.
- Potassium : Hei hi kan niThisen sang control naah a pui nasa hle . Thlai leh thlai tamna eitur ei chuan damdawi ei ang bawkin thisen sang control kawngah a hlawhtling thei a ni.
- Dietary Fiber: Hei hi thei chi hrang hrang zingah a tha ber a ni. Fiber hian kan thisen cholesterol level a tihhniam a , thinlung natna a ti tlem a, chaw ei dan a tidanglam bawk. Fiber hian min ti khat a, chu chuan ei tam a ti awlsam a, taksa rihna a control bawk. A pawimawh ber chu fiber hian thisenah sugar a luh theihna rate a ti hniam a ni. Chuvangin, sugar level a spike lo va, a tlahniam nghal bawk.
- Vitamin C: Vitamin C hi taksa peng hrang hrang thanna leh siamthatna atan te, hliam damna atan te, ha leh hmui hrisel taka vawn nan te, iron lakluhna atan te a pawimawh hle.
- Folate: Hei hi ``Folic Acid'' tiin i hre tawh mai thei.Hei hi nu naupai tan chuan a pawimawh hle. Folate hian thisen sen siam chhuahnaah a pui a, proteins a tidanglam a, thinlung natna thlen thei amino acid pakhat a ti chhe bawk.
A rah quality chu a rawng atang hian i hre thei!
Eng thei rah nge i ei tur tih i hriat chian loh chuan a awlsam ber chu thei rawng hrang hrang thlan hi a ni. I plate chu a rawng a mawi poh leh nutrient a tam zawk. Thlai pakhat rawng atang hian a chhunga nutrition awm zat hi ngaihtuahna kan nei thei a ni.
| Fruity rawng a ni | Nutritional value leh entirnan |
|---|---|
| A rawng sen | Vitamin A, C, potassium, leh antioxidants te a pai tam hle. Entirnan: strawberry, cherry, pomegranate, apple sen, watermelon, grape sen. |
| Yellow leh orange a ni | Vitamin A, C leh potassium te a pai tam hle. Entirnan:Orange, mango, papaya, pineapple, peaches, yellow apple te a awm bawk. |
| A rawng dum | Potassium a khat a, hei hi thinlung hriselna atan a tha hle. Entirnan: banana, pear, nectarines dum. |
| Hring | Potassium leh vitamin K a pai tam hle a, hengte hian thisen zam, mit hmuhna leh ruh chakna a tipung a ni. Entirnan: avocado, apple dum, grape sen, kiwi, lime. |
| Blue leh purple a ni | Cancer, thinlung natna a veng thei a, hriatrengna a tichak a, kum hrisel takin a tar a, chaw ei a tichak bawk. Entirnan: blackberry, blueberries, purple grape, raisins, plum te. |
Chuti a nih chuan thei tui hi engtin nge i ngaih?
Hetah hian mi tam takin ngaihdan dik lo an neih chu a awm. Thei tui hi theipui pum aiah a tha lo. Thlai tui 100% natural nia inchhal pawh hian sugary drink ang zat sugar a pai thei tih i hriat chuan mak i ti mai thei.
Engvangin nge thei chi khat hi tui aiin a tha zawk?
Orange i ei lai han mitthla teh. A chhunga fiber leh pulp awm zawng zawng chu i ei vek a ni. Chu chuan hun rei lote chhungin i khat tih a hriat tir thin. Mahse orange tui glass khat siam tur chuan orange 3-4 tal i mamawh a ni. Chu tui i siam chuan fiber hlu tak zawng zawng chu a chhuak vek a ni. A la awm chhun chu sugar leh tui chauh a ni.
Fiber an tlakchham avangin heng thei tui-a sugar hi a hip lut nghal vat a, sweet drink-a sugar awm ang bawkin. Hei hian thisen sugar level a tisang nghal a ni.
``Juicer`` hmanga in lama siam juice pawh chutiang bawk chu a ni. Chu chuan fiber chu a paih chhuak bawk. Thei ei i duh loh chuan a tha ber chu ``Blender`` hmanga smoothie siam hi a ni. Chutiang chuan a rah peng zawng zawng, a fiber te pawh a la awm vek a, chuvangin nutritional value a sang hle.
Take-Home Thuchah a ni
- Thei tui ei ai chuan thei pum ei fo thin hi tih danah siam rawh. Chu chu a hrisel ber a ni.
- Nitin thei chi khat ei ai chuan thei chi hrang hrang ei thin ang che . Chutiang chuan nutrient chi hrang hrang i hmu ang.
- Thei tui i in chuan tihkhawtlai tur a ni. In tur hrisel nia ngaiin in reng suh.
- Zunthlum, kal natna emaw, taksa rihna lama harsatna i neih chuan i tana tha tur thei chi hrang hrang leh a zat tur chungchangah doctor rawn la.
Thei, nutrition, sugar, eitur hrisel, thei tui, vitamin, nun hrisel
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