Store-a i taksa rihna tihtlem emaw, i
cholesterol control emaw tura i kal hian shelf-a "fat-free" leh "low-fat" tih ziak te kha i zawng lo em ni? Mi tam tak chuan hetiang chaw hi taksa tan a tha hle a, harsatna a awm lo niin an ngai. Mahse, heng label mawi tak tak hnuaia thawnthu dik tak hi i hria em? "No
fat " tih hian "harsatna awm lo" tihna a ni ngai lo. Hemi chungchang hi chipchiar takin sawi ila.
Heng ‘Fat-free’ leh ‘Low-fat’ tih hian eng nge a awmzia tak?
Dawr atanga yogurt emaw biscuit packet emaw ang chi thil kan lei hian heng thute hi kan hmu nasa hle. Mahse heng label tin hian thawnthu danglam tak an sawi a ni. A awlsam zawngin, hei hi a awmzia chu a ni:
| Label Term tih a ni | Eng Nge A Awmzia |
|---|
| Thau awm lo | Serving khatah thau 0.5 gram aia tlem lo tur a ni. |
| Thau tlem nei | Chaw pakhatah hian thau gram 3 emaw a aia tlem emaw a awm tur a ni. |
| Thau tihtlem (reduced-fat) a ni | Chaw ei tur hian a siam pangngai aiin 25% tal thau a nei tlem tur a ni. |
| Eng | Calorie 1/3 a tihhniam tur a ni a, a nih loh leh thau 50% in tihhniam tur a ni. |
‘Fat-Free’ ei tur chungchanga harsatna thup
Ngaihtuah teh, ei tur pakhat atanga thau i paih vek chuan eng nge thleng? Vawi tam tak chu, a
thlum a hloh . Chuti a nih chuan ei tur siamtute hian he thlum hi siam that leh turin eng nge an tih? Thil dang an belhchhah bawk. A bik takin, thil chi hrang hrang
, sugar, chhangphut chi, thickener chi hrang hrang, leh chi . Hei hian ei tur thau awm tawh lo mahse calorie awm zat a tipung a ni.
Tin, heng chaw te hi a tui vak loh avangin min tikhat lo. Tichuan, kan hriat loh pawhin kan
ei tam zawk ta a ni. A tawpah chuan kan taksa rihna tihtlem ai chuan kan rihna kan tipung zawk thin.
‘No fat’ tih ai chuan ‘good fat’ tih hi i ngaihtuah zawk ang u!
Nunphung hrisel chungchang sawi dawn chuan, thau engzat nge kan ei tih ai chuan
eng thau nge kan ei tih hi a ni . Kan taksa hian thau a mamawh a. Mahse, "tha" chi a ni. Cholesterol chungchang kan sawi hian chi hnih kan hre tawh a ni lawm ni?
- LDL (Low-Density Lipoprotein): Hei hi " cholesterol tha lo " a ni. Kan thisen kalna kawng bang ah a insiam khawm a , a ti tawi a , thinlung natna tan kawng a hawnsak bawk .
- HDL (High-Density Lipoprotein): Hei hi "cholesterol tha" a ni. HDL hian kan thisen kalna kawng atanga LDL cholesterol tha lo a paih chhuakin kan thinlung a venghim a ni.
Chuvangin kan tum ber chu cholesterol tha (LDL) tihhniamtu leh cholesterol tha (HDL) tipung thei ei tur ei hi a ni tur a ni. Hetah hian "thau tha" leh "thau tha lo" tih chi hrang hrang kan rawn tarlang e.
| Fat Type a ni | Thil tha/tha lo leh entirnan |
|---|
| Thau Tha - Hengte hi ei tam zawk rawh |
|---|
| Monounsaturated Fats a awm bawk | LDL cholesterol tha lo a tihhniam. Entirnan: olive hriak, canola hriak, buhfai, avocado. |
| Polyunsaturated Fats a awm bawk | LDL cholesterol tha lo a tihhniam. Entirnan: Nga hriak nei, mackerel, salmon, tuna, sunflower chi, pumpkin chi te. |
| Bad Fats - Hengte hi a theih ang anga tihtlem tur a ni |
|---|
| Saturated Fats a awm bawk | LDL cholesterol tha lo a tipung. Entirnan: bawnghnute, vawk sa, butter, cheese, leh full-fat dairy products te. |
| Trans Fats a ni | Hengte hi thau chi hrang hrang zingah chuan a chhe ber pawl an ni . LDL an tipung a, HDL tha an tihniam bawk. Entirnan: margarine, bakery atanga siam, deep-fried fast foods te. |
American Heart Association ang health organization lian tak takte chuan nitin kan calorie
6% aia tlem loah saturated fats hi dah turin an rawt a ni. Kan ei leh in atanga trans fats hi a theih ang anga
paih chhuah a tha ber.
Engtin nge duhthlanna hrisel kan siam ang?
Hei hian ‘thau tel lo’ ei tur hi a chhe vek tihna a ni lo. Mahse kan thlan dawnin kan fing a ngai a ni.
- Food labels uluk takin chhiar rawh: ‘Fat-free’ tih ziak engmah lei suh. Sugar leh chi engzat nge a neih tih enfiah la, a takah chuan a thil siam pangngai aiin calorie a tlem zawk em tih enfiah bawk ang che. Tin, serving size pawh ngaihven bawk ang che .
- I portion size ngaihtuah la: Ice cream ‘low-fat’ cup khatah hian thau gram 3 leh calorie 250 a awm ang tih han ngaihtuah teh. Chu chu cup thum i ei chuan i taksaah thau gram 9 leh calorie 750 i dah belh dawn a ni! A châng chuan, hetiang hian sugary treat tam tak ei ai chuan full fat nena thil tui tak tlemte ei hi a ṭha zawk.
- Natural foods te hi dah pawimawh ber rawh: I eitur ah hian thlai, thei, whole grains, leh nut te tam zawk dah la. Fiber leh nutrients an pai tam hle a, hei hian rei zawk i chaw ei theih nan a pui thin. Tin, calorie an tlem a, an pianphungah thau an tlem bawk. Entirnan, dawr atanga lei "baked" potato aiin in lama siam sweet potato emaw potato (butter emaw cheese tel lo) emaw ei hi a tha zawk hle. Hei hi a chhan chu alu pum hian nutrient leh fiber a pai tam zawk a, calorie a tlem zawk bawk.
I ei leh in hi a danglam tur a ni a, processed foods aiin natural, whole foods atanga siam tur a ni.
Take-Home Thuchah a ni
- "Fat-free" label hian "hrisel" tihna a ni ngai lo. A thlum nan sugar, chi leh calorie dah belh te chu fimkhur rawh.
- I ei tur thau chi hi i thau zat aiin a pawimawh zawk . "thau tha" awmna ei tur thlang la, chu chu avocado, sangha hriak, leh olive oil te hi a ni.
- Processed foods, baked goods, leh deep-fried foods-a awm "bad fats" (saturated leh trans fats) te chu a theih ang anga tihtlem rawh.
- Chaw ei tur label chhiar hi tih danah siam rawh. Thau chauh ni lovin, sugar, sodium (salt), leh calorie awm zat pawh ngaihven rawh.
- I rihna, cholesterol level, ei leh in chungchangah ngaihtuahna i neih chuan doctor rawn la, thurawn dik tak i dawng fo ang.
Thau tlem ei leh in, ei leh in hrisel, cholesterol, thau tha, thau tha lo, taksa rihna tihtlem, thinlung hriselna
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