Functional Foods te hi eng nge ni? Hemi chungchang hi awlsam takin han sawi ila.

Supermarket i kal lai khan margarine, yogurt leh chhang thenkhatah "Heart Healthy" tih ziak a awm tih i hmu tawh ngei ang. Milk powder packet leh biscuit thenkhatah chuan "Omega-3 added" tih a inziak a. Hetiang hian ei tur a pianphung anga awm lo mahse kan hriselna atana tha nia sawi ei tur te hi "Functional Foods" kan ti thin. Chuvangin vawiinah hian hengte hi eng nge an nih tak tak i en ang u, kan taksa tan a tha em, kan thlang tur em ni?

Thinlung ṭhiante: Plant Stanols leh Sterols

Heng hming pahnih hi i tan chuan thil thar a ni mai thei. A awlsam zawngin, hengte hi thei, thlai, rah leh thlai chi hrang hranga pianphung anga awm compound pahnih an ni. Mak tak maiin an insiam dan hi kan taksaa cholesterol awm nen a inang hle.

Chuti a nih chuan hei hi kan tan eng hlawkna nge ni ang?

Kan chaw ei (digestive system) hi kawngpui ang maiin han ngaihtuah teh. Kan ei tur cholesterol hi he kawngpuiah hian a kal a, kan thisen kalna kawngah luh a tum a ni. Mahse, heng Plant Stanol leh Sterol te hi traffic cops ang mai an ni . Chu lirthei cholesterol an tihte tan chuan kawngpui an dang a, kan thisenah an luh loh nan an titawp bawk. Chumi avang chuan kan thisen kalna kawng chhungah cholesterol a awm a, chu chuan a tikhawlo a, thinlung natna vei theihna a ti tlem a ni.

Zirna hrang hrangah chuan ni khatah Plant Stanols emaw Sterols gram 2 chauh i ei tur a dah chuan kar tlemte chhungin i bad cholesterol (LDL) level chu 5% atanga 15% in a tihhniam theih thu a tarlang. Butter emaw margarine emaw i hmang tawh a nih chuan hengte hi dah telna margarine hmanga thlak hi a tha mai thei. Mahse, hengte hian thau an pai bawk tih hre reng ang che, chuvangin a rawt aia tam hman a tha lo .

Fiber - Natural a ni em? Fiber dah belh a tha zawk em?

Fiber hi thlai chawa awm, pianphung atanga lo awm a ni. Fiber tamna ei tur chu thei, thlai, legumes (bean, peas, lentils ang chi), leh whole grains (buckwheat, oats, leh brown rice ang chi) te a ni.

Mahse tunah chuan ei tur siamtute chuan a thlum lo, artificial-a siam powder fiber an siam ta a ni. Kan ngaihtuah ngai loh tur ei tur-ah an dah tel a ni. Chhang chi thenkhat, sugary cereal, leh yogurt-ah te an dah tel thin. Chaw i lei dawnin a label i en chuan Inulin, Maltodextrin, Polydextrose , emaw Chicory fiber tiin an ziak tih i hmu mai thei.

Engtin nge fiber hian thinlung a puih?

Fiber hi thil ropui tak a ni a, kan cholesterol level tihhniam nan a pui hle. Tin, fiber i ei tam chuan lung natna, type 2 diabetes, leh thau lutuk te i neih theihna a ti tlem thei bawk. Buaina chu a tam zawk chuan nitin kan mamawh fiber kan hmu lo.

Chuvangin, a tha ber chu i eitur ah hian naturally fiber tamna ei tur - chu chu greens te, kale, plantains, spinach, gotu kola, beans, lentils, chickpeas, oats, sweet potatoes, leh cassava te hi dah belh a ni .

A vaiin hmeichhiain ni khatah fiber gram 25 vel a mamawh a, mipa chuan gram 38 vel a mamawh bawk.

Omega-3 - Omega-3 zawng zawng hi a inang vek em?

Omega-3s hi kan taksa tana thau "tha" pawimawh tak a ni. Nga thau tak tak, salmon, tuna, sardines, leh herring-ah te an awm tam ber. Walnut, almond, leh flax chi ang chi nut-ah pawh a tlem zawkin an awm bawk.

Engtin nge thinlung chu i ṭanpui theih?

Omega-3s hian kan thisen kalna kawngah sticky plaque a awm loh nan a pui a, chu chuan thisen kalna kawng a tikhawlo thei a, heart attack leh stroke a thlen thei bawk. Omega-3s hian heart rhythm pangngai lo a veng bawk a, thisen a thau tha lo chi khat triglycerides a tihziaawm bawk.

Mahse hetah hian kan hriat tur pawimawh tak a awm.

Omega-3 hi chi thum a awm a, chungte chu DHA, EPA, leh ALA te an ni.

• DHA leh EPA: Heng chi hnih hi thinlung tan a hlawkpui ber a ni. Nga hriak neiah an awm ber .
• ALA: Hei hi thlai ei tur (flaxseeds, walnuts ang chi) ah a awm a. Kan taksa hian hei hi ALA, DHA, leh EPA-ah a chantir thei a, mahse a tlem hle.

Tunah chuan hetah hian buaina chu a awm ta. Store-a Omega-3 dah tel nia sawi ei tur tam tak - yogurt, margarine, chhang, soy milk, egg, etc. - te hi a takah chuan plant-based form ALA tih ah hian an dah tel a ni. Chuvangin hengte hian sangha angin direct heart health benefits ang kha a pe lo mai thei. Tin, a chang chuan a belh zat pawh a tlem hle bawk.

A tawpah chuan eng nge duhthlan tur tha ber?

Functional foods hi a chang chuan kan ei leh in ah hian a tel tha thei hle. Mahse kan hriatthiam tur ber chu "functional food" engmah hian balanced, natural diet a thlak thei lo tih hi a ni.

I mamawh tur nutrient tam zawk chu whole foods atang hian i hmu tur a ni . Chumi awmzia chu:

• Thlai leh thei thar
• Thlai chi hrang hrang (buckwheat, oats, bran rice) .
• Bawnghnute thau tlem leh bawnghnute atanga siam ei tur
• Nga leh sa thau lo
• Legumes te chu lentils, chickpeas, leh green beans te an ni

Heng natural foods-a awm nutrient complex hian hriselna atana ṭhatna famkim chu artificially added nutrients ei hian a thlen theih tih finfiahna chiang tak a la awm lo.

Lung natna emaw, hriselna lama harsatna dang emaw i neih chuan i ei leh in lama inthlak danglamna lian tham i siam hmain emaw, ei leh in lama duhthlanna lian tham i siam hmain i doctor nen inbiakna neih hmasak phawt ang che . I tana tha ber tur recommend turin mi tha ber a ni.