Carbohydrates hi eng nge ni? Kan taksa hian a mamawh tak tak em?

Chibai! I dam em? Vawiin hian kan ei leh in atanga kan hmuh, kan taksa tana pawimawh em em thil pakhat kan sawi dawn a ni. Chu chu carbohydrates a ni . He hming hi khawi emaw laiah i hre tawh mai thei, a dik em? Doctor-in a sawi a ni mai thei, a nih loh leh chanchinbuah emaw, TV-ah emaw chutiang ei tur chungchang sawiin i hre tawh mai thei. Chuti a nih chuan, heng carbohydrates te hi engte nge ni? Kan taksa hian a mamawh tak tak em? Heng zawng zawng hi awlsam takin, i hriatthiam awlsam zawngin i sawi ang u. Hlau suh, he thu hi ka thianpa ka biak ang maiin ka sawi dawn a, thu lian tak tak hmang lovin.

Carbohydrates hi eng nge ni?

A awlsam zawngin sawi ila, carbohydrates hi kan ei leh in chhunga nutrient lian pathum zinga pakhat a ni. A dang pahnih chu protein leh thau te an ni . Heng hmingte hi i hre tawh mai thei. Chuvangin, heng carbohydrates te hi kan taksa chakna petu ber a ni a, chu chu chakna petu ber a ni . Car-a gasoline, emaw, electric-in light-a a siam ang bawkin, carbohydrates hi kan taksa tan a ni. Tlan, zuang, ngaihtuah, hnathawh, leh thawk pawh ni se, chakna kan mamawh a ni. Chu chakna chu heng carbohydrates atang hian kan hmu tam ber a ni.

Ngaihtuah teh, zîngah thil i ei a, sikul emaw, office emaw i kal hian nilengin hna thawk tûrin chakna i nei a ni. Heng carbohydrates te hian chu chakna chu pe turin a pui hle a ni.

Carbohydrate chi hrang hrang a awm em?

Ni e, carbohydrate hi chi hnih lian tak a awm. Peas chi hnih a awm ang bawkin (a nuih a za). Eng nge an nih i en ang u:

1. Sugars: Hengte hi carbohydrates an ni a, taksa chakna rang tak pe theitu an ni.

2. Starches leh Fiber: Hengte hian taksa tan chakna a pe zawi zawk a, mahse hun rei zawk chhung chakna vawng reng turin a pui thung.

Tunah chuan, heng chi hrang hrangte hi chipchiar deuhin kan sawi dawn em ni ?

Sugars - chakna rang tak!

"Sugar" kan tih hian kan tea-a kan dah sugar kha kan ngaihtuah nghal a ni lawm ni? Chu pawh chu sugar chi khat a ni. Hengte hi carbohydrate awlsam tak tak kan ti bawk . An molecular structure a awlsam em avangin taksain awlsam takin a hip lut a, chakna ah a chantir thei a ni.

Khawiah nge heng sugar te hi an awm?

• Thei: Mango, banana, papaya ang chi thei rah hian a pianphungah sugar a pai a. Hengte hi a tha hle mai.
• Bawnghnute leh bawnghnute atanga siam: Bawnghnute leh bawnghnute atanga siam ang bawkin sugar chi khat `(Lactose).` an tih
• Chaw ei tura kan dah tur sugar: He sugar hi thil chi hrang hrang, tea leh coffee-a sugar dah te, ei tur thlum tak tak, cake, biscuit, toffee, leh chocolate-ah te a awm a.
• Sweetened drinks: Store-a sweetened drinks chi hrang hrang lei theihte pawh hian sugar a pai tam hle.

Heng sugar chi hrang hrangte hian taksa chu chakna a pe nghal vat thin. Ngaihtuah teh, i chau tih i hriat hian thei chi khat ei hian i rilru a hahdam thei a ni. Mahse, sugar ei tam lutuk, a bik takin processed sugar ei hi taksa tan a tha lo. Rihna a tipung thei a, ha a ti chhe thei bawk. Chuvangin, natural sugars awmna ei tur, thei chi hrang hrang ei hi a tha ber.

Complex Carbohydrates - Starches leh Fiber - chakna hrisel tak, awlsam taka ei theih!

Chungte chu complex carbohydrate an ti a . A chhan chu sugar molecule awlsam tak tak tam tak inzawmkhawm, chain sei tak ang maia siam an nih vang a ni. Lunghlu tam tak inzawm khawm hmanga siam kawrfual ang maiin. Chuvangin taksain a ei theih nan hun rei tak a ngai a ni. Mahse chu chu a tha a, a chhan chu chutih hunah chuan taksa hian chakna a hmu zauh zauh a, vawi khatah a nei vek lo. Chuvangin rei tak i riltam thei a ni.

Starches te chu a awm

Starch hi kan chaw ei ber ah hian a awm fo thin.

Khawiah nge he starch hi a awm?

• Thlai chi hrang hrang: Buhfai (buhfai var, buhfai sen), buckwheat, oats, barley, chhang (a bik takin bran chhang), noodles, pasta, etc.
• Alu chi hrang hrang: Alu, sweet potato, cassava, leh yam te.
• Thlai leh legumes thenkhat: Corn, peas, leh lentils ang chi thilah pawh starch engemaw zat a awm bawk.

Heng starchy foods te hian nitin hnathawhna atana kan mamawh chakna min pe a.

Fiber a ni

Fiber hi complex carbohydrate chi khat a ni bawk. Mahse he thila thil danglam tak chu kan taksa hian he fiber hi a ei kim thei lo tih hi a ni. "Anih chuan engvangin nge i ei ang?" i ngaihtuah mai thei. Fiber hi digestible ni lo mah se, kan taksa tan hlawkna tam tak a nei!

Fiber hian eng hlawkna nge a neih?

• Intestines a thawk tha reng: Constipation ang chi harsatna a tiziaawm.
• Fullness feeling a pe: Hei hian ei tam lutuk control nan a pui a, weight control nan a pui bawk.
• Thisen sugar level control-naah a pui: Hei hi zunthlum vei tan chuan a pawimawh hle.
• Thisen cholesterol level tihhniam nan a pui bawk.

Khawiah nge heng fiber te hi an awm?

• Thei: A bik takin thei rah, a hnah nena ei (apple leh pear ang chi).
• Thlai: Thlai zawng zawng deuhthaw, green, bean, carrot, leh beet te hian fiber a pai vek a.
• Thlai chi hrang hrang: buhfai sen (buhfai sen), bran chhang, oats.
• Nuts leh nut atanga siam ei tur: lentils, chickpeas, green beans, peas.

Chuti a nih chuan i hrethiam em? Sugar, starch leh fiber te hi carbohydrate an ni vek a. Mahse chi tin hian kan taksa tana hlawkna an pek leh an hnathawh dan hi a danglam deuh hlek a ni.

Engtin nge kan taksa hian carbohydrates a hman? - Thuziak tlem a ni!

Okay, tunah chuan heng kan ei carbohydrates te hi taksaa chakna ah engtin nge an inthlak tih kan en ang. Hei hi thawnthu tlemte ang mai a ni.

1. Ka chhunga chaw lak a, kan ei: Carbohydrate awmna chaw (entir nan, buhfai emaw, thei chi khat emaw) kan ei hian kan ka chhunga hmui chuan a ei tan a.

2. Pum leh ril lam panna zinkawng: He chaw hi chutah chuan pum chhungah a kal a, chuta tang chuan ril te tak teah a kal leh thin. Hei hi carbohydrates te hi a digested ber a, glucose ah a chantir a, a unit awlsam ber a ni. Ngaihtuah teh, thingpui lian tak chu a te tea kan tan ang bawkin, carbohydrates an tih molecule lian tak takte chu glucose molecule te teah a inthen darh a.

3. Thisenah glucose a luh dan: Chutianga ``Glucose`` lo awm chu kan thisenah hian intestine atang hian a lut leh thin. Tichuan kan thisen sugar level chu a sang deuh deuh a. Hei hi thil pangngai a ni.

4. Insulin chanvo: Hetianga thisena `(Glucose)` level a san chuan kan taksaa taksa peng pakhat ` (Insulin) ` an tih hian `(Insulin)` tih hormone a siam chhuak thin. He `(Insulin)` hi mi pawimawh tak a ni. Chabi ang mai a ni.

5. Cells tana chakna: `(Insulin)` hi kan taksa peng te ber , cells , kawngkhar hawngtu a ni a, thisen chhunga `(Glucose)` chu cell chhunga lut turin a pui bawk. Cell chhunga lut `(Glucose)` hi chakna atana kan hman thin chu a ni. Kan taksa chhunga engine tenau maktaduai tam tak awmte tan chuan fuel ang mai a ni.

Glucose tam lutuk hi engtin nge a awm?

Kan mamawh aia tam carbohydrates kan ei hian glucose tam lutuk chu kan liver leh muscle-ah glycogen angin a awm hmasa ber a ni. Hei hi power bank ang a ni. Nakinah chakna kan mamawh hunah hman theih a ni. Mahse, chu stores a khat hnua glucose tam lutuk a awm chuan taksaah thau angin a dah khawm thin. Chuvang chuan mi thenkhat chuan carbohydrates ei tam lutuk hian thau a siam thin an ti. Chu chu thudik engemaw zat a awm a, mahse kan ei tur carbohydrate chi hrang hrang, a zat leh kan activity level-ah a innghat a ni.

Chuti a nih chuan, engvangin nge carbohydrates hi kan tan a pawimawh? Carbohydrate tha tak takte chu engte nge ni?

Tunah chuan carbohydrates hi kan taksa tan a pawimawh tih i hrethiam tawh mai thei.

• Energy source ber: Kan thluak leh central nervous system hian an chakna hi `(Glucose)` atanga an hmuh ber a ni. Chumi awmzia chu ngaihtuahna, zir, leh hriatrengna dik tak ang chi thil atan carbohydrates hi a pawimawh hle tihna a ni.
• Taksa tihchakna atan: Carbohydrates hian kan thil tih zawng zawngah chakna a pe a, chu chu tlan emaw, zuang emaw, exercise emaw pawh nise.
• Fiber thatna: Kan sawi tawh ang khan fibrous carbohydrates hian kan hriselna atan hlawkna tam tak a nei a.

Engtin nge carbohydrate tha tak tak kan thlan theih ang?

Hei hi a pawimawh ber a ni. Carbohydrate zawng zawng hi siam vek a ni lo. Carbohydrates complex, fibrous leh nutritious ei kan tum tur a ni.Thlang.

• Whole grains thlang rawh: chhang var aiah bran chhang, buhfai var aiah brown rice, buckwheat, oats, etc. Hengte hian fiber leh vitamin a pai tam hle.
• Thlai leh thei chi hrang hrang: Nitin i eitur ah thei leh thlai chi hrang hrang telh thin ang che. Chungte chu natural sugar, fiber, vitamin leh mineral te nen a khat a ni.
• Legumes: Lentils, chickpeas, green beans, leh peas ang chi thil te ei fo thin ang che. Hengte hi protein bakah carbohydrates tamna tha tak a ni.
• Sugar leh eitur thlum te tihtlem: Cake, biscuit, toffee, ice cream, leh sweetened drinks ang chi thil i ei tam thei ang ber tihtlem rawh. Hengte hi calorie hrui hring, nutritional value nei lo chauh an ni.

Ngaihtuah teh, zing lamah oats tlem te chu bawnghnute nen leh thei thenkhat nen i ei chuan ni tanna tha tak a pe ang che, fiber leh vitamin te pawh a pe ang che. Tin, chawhmeh atan thlai, lentils leh sangha nena buh sen i ei chuan chu pawh chu chaw inthlau tak a ni.

Carbohydrates leh thudik chungchanga ngaihdan dik lo thenkhat

A chang chuan khawtlang nunah carbohydrates chungchangah ngaihdan dik lo a awm thin. Chu chu han thlir ila.

• "Carbohydrates zawng zawng hian thau a siam che": Hei hi a dik vek lo. Kan sawi tawh ang khan buaina chu kan ei tur carbohydrates chi leh a zat ah a awm a ni. Sweets leh flour ang chi thil ei tam lutuk hian taksa rihna a tipung thei a ni. Mahse carbohydrates tha tak tak, whole grains, thei leh thlai chi hrang hrang ei hian a ti lo ang.
• "I ei leh in atanga carbohydrate zawng zawng paih chhuah hi i hriselna atan a tha ": Hei pawh hi ngaihdan dik lo a ni. Kan taksa, a bikin kan thluak hian chakna atan carbohydrates a mamawh a. Carbohydrates tihtlem vek chuan hahna, lu na, leh ngaihtuahna seng harsa tak a thlen thei. A pawimawh ber chu carbohydrates dik tak thlan a, a zat dik taka ei hi a ni.

Chaw engmah hi "tha" emaw, "tha lo" emaw tia ziah theih a ni lo tih hre reng ang che. A pawimawh ber chu balance leh moderation hi a ni.

Thâwk khatin kan sawi dun kha i hre reng ang u. (In lama hruai tur thuchah)

Okay, vawiin hian carbohydrates chungchang kan sawi nasa hle a ni lawm ni? Tunah chuan tlem han khaikhawm ila, i hre reng ang u.

• Carbohydrates hi kan taksa chakna petu ber a ni a, car atana gasoline ang chi hi a ni.
• Carbohydrates hi chi hnih a awm a, chungte chu sugar (quick energy) leh starch/fiber (slow, long-lasting energy) te an ni.
• Kan taksa hian carbohydrates chu glucose -ah a digest a, chu chuan hormone insulin puihnain cell-te chu chakna a pe a ni.
• Carbohydrate tha thlan hi a pawimawh hle. Whole grains, thei, thlai, leh legumes te hi duhthlan tur tha ber a ni.
• Chaw leh in tur sugary te, refined carbs te pawh a theih ang anga tihtlem thin ang che.
• I ei leh in atanga carbohydrates paih vek hi thil tha a ni lo.Carbohydrates tha inthlau tak, a tling tawk ei hi nun hrisel tak neih nan a pawimawh hle.

Chuvangin, vawiin hian carbohydrates chungchangah hian hriatthiamna chiang tak i neih ka beisei. I plate i en chuan tunah chuan a chhunga carbohydrate awmte leh taksa tana a pawimawh zia i hre tawh ang. Hrisel taka awm tur chuan kan ei leh in kan fimkhur a pawimawh hle. Zawhna dang i neih chuan nutritionist emaw doctor emaw zawh theihnghilh suh.

` Carbohydrates, sugar, starch, glucose, insulin, chakna, eitur hrisel