Mi tam tak chuan nut hi chi, thau leh calorie tamna, a dik zawk chuan "junk food" angin an ngai a ni. Bar-a snack bowl-a i hmuh ang emaw, kawngpui sira ei tur cart-a hralh emaw angin an ngai fo. Mahse hei hi a dik lo vek tih i hriat chuan mak i ti hle ang.
Engvangin nge nut hi kan taksa tan a tha tak tak?
Thudik tak chu tunah chuan nutritionist-te chuan heng nut te hi mi hrisel zawng zawngte kitchen-a ei ngei ngei tur a ni an ti (allergy i neih loh chuan, a dik e). A chhan chu heng nut-ah hian thil hlu tam tak a awm a, chung zingah chuan protein, fiber, hrisel tak tak monounsaturated fats, vitamins, nutrients, leh antioxidants te pawh a tel a ni .
A bik takin zirchianna tam takah chuan heng nut chi hrang hrangte hian kan taksaa cholesterol tha lo awm zat tihhniam theihna mak tak an nei tih an finfiah a ni.
Hei hi a chiang em em a, kum 2003 khan U.S. Food and Drug Administration (FDA) chuan buhfai leh thinghnah thenkhat, almond, hazelnut, pecan, pistachio, leh walnut te tan "qualified health claim" a tichhuak a. Chu chu, ei tur package-ah chuan "nitin nut ounce khat (gram 28 vel) ei hian thinlung natna a tihziaawm thei" tih an phalsak tihna a ni.
Chuvangin, tunah hian nuts hi a thara kan thlir hun a ni. Mahse, insum theihna hi a pawimawh ber tih hre reng ang che.
Nut chi hrang hrang, thinlung tana tha tak tak thenkhat
Nutritionist-te chuan, "Nut chi hrang hrang a awm a, mahse a zawng zawng hi siam inang vek an ni lo," an ti. A bik takin a hlawkpui tlemte chu han thlir ila.
Walnuts - Thluak leh thinlung tan a tha
Walnuts hi ei tur mak tak a ni tak zet a, a chhan chu omega-3 fatty acids tih hming pu nutrient hlu tak a pai tam hle a, chu chu sangha hriak nei salmon leh tuna-ah pawh a awm bawk.
A awlsam zawngin sawi ila, heng omega-3s te hi:
- Kan thisena thau tha lo triglycerides an tih te chu a ti tlem a ni.
- Thisen kalna kawng chhunga thau awm, plaques (plaques) te lo thang lian lo turin a veng a ni.
- Thisen zam a veng thei bawk.
Zunthlum vei puitling 58 te zirchiannaah chuan nitin an ei leh in hrisel bakah hian walnut kut zungtang khat pek an ni. A rah chhuah chu a mak tak zet a ni. Walnut ei thinte chuan an cholesterol tha (HDL cholesterol) level a sang a, an cholesterol tha (LDL cholesterol) level chu 10% velin a tlahniam tih an hmu bawk .
Almond - Vitamin E a pai tam hle
Almond hi super nut dang a ni a, hriselna atana tha tam tak a nei bawk. Nut dang ang bawkin protein, fiber, thau hrisel, leh minerals te a pai tam hle. Tin, almond hian vitamin E , antioxidant chak tak a pai tam hle bawk.
Researcher pakhat chuan cholesterol sang tak nei pawl pakhat chu thla thum chhung nitin almond kut khat khat a pe a. Chumi rah chhuah chu an cholesterol tha lo (LDL) chu 4.4% in a tlahniam a ni. Almond kut hnih ei tute chuan an LDL level chu 9.4% zetin a tlahniam tih an hmu a! Chutiang zat chu ni khata almond tlemte ei hi a hlu thei ang.
Nut hrisel dang
Walnut leh almond bakah hian nuts, peanuts, hazelnuts, pecans, leh pistachios te pawh hi FDA chuan thinlung tan a tha hle tih a pawm bawk. Heng nut tlemte hlawkna hi han thlir thuai ila.
| Nut chi hrang hrang | Hriselna atana hlawkna ber |
|---|---|
| Walnuts a ni | Omega-3 a hausa hle. Cholesterol tha lo (LDL) leh triglycerides a tihziaawm. |
| Almond a ni | Vitamin E, fiber, leh thau hrisel tak tak a pai tam hle. Cholesterol tha lo (LDL) level nasa takin a tihhniam. |
| Pecans a ni | Cholesterol tha lo (LDL) leh triglycerides a tihziaawm a, cholesterol tha (HDL) level a tisang bawk. |
| Peanuts a ni | Protein a tam hle. Lung hriselna atana tha thau a pai. (Chi leh hriak dah tel lote chu thlang rawh). |
Mahse, Brazil nut, macadamia nut leh cashew nut te hi FDA-in hriselna a sawinaah hian a tel lo a, a chhan chu thau a tam deuh avangin. Mahse, in moderation , hriselna atana hlawkna engemaw zat an la pe thei tho.
Engtin nge heng nut chi hrang hrangte hi kan ei leh in ah kan dah tel ang?
Nitin ei leh in ah nut telh hi a awlsam hle. Supermarket-ah shell-in i lei thei bawk. Inbuatsaihna bik a ngai lo.
- Ni khatah kut zungtang khat vel chawhmeh atan ei thin ang che.
- I salad-ah emaw, i breakfast oats-ah emaw, i yogurt-ah emaw tlemte theh la.
- Pasta salad ang chi thilah pawh i dah thei bawk.
Mahse hetah hian a pawimawh ber chu:
"Nuts i thlan dawnin raw leh unsalted thlan ngei ngei tur a ni," tiin nutritionist-te chuan an sawi uar hle. Honey-roasted, chocolate-coated, leh sugar-coated nuts te hian i taksaah calorie leh sugar tul lo tak tak a belhchhah a, chu chuan hriselna atana an thatna a ti tlem a ni.
Ni khatah engzat nge i ei tur?
Heng hriselna atana thatnate hi dawng tur chuan ni khatah nut bag khat ei a ngai lo. Ni khatah kut khat, ounces 1 atanga 1.5 vel (gram 28-42 vel) vel a tam hle. Nuts hian protein leh fiber a pai tam avangin a tlem berah ei hnuah pawh i chawl ang.
Chuvângin, tih lutuk lo tûrin hre reng ang che .
"Nut hi eng ang pawhin tha mah se, calorie a pai tam hle bawk. I ei tam chuan i thau a tipung thei a ni," a ti. I taksa rihna i tihpun chuan nut hian thinlung hriselna atana a hlawkna chu a hnial thei a ni.
A tha ber chu i ei thau hrisel lo (saa awm saturated fats ang chi) te chu nut hmanga thlak hi a ni. Chutiang chuan calorie extra dah tel lovin nut hlawkna chu i hmu thei ang. Cholesterol ang chi harsatna i neih chuan hemi chungchang hi doctor nen sawipui a tha ber.
Take-Home Thuchah a ni
- Nuts hi ei tur hlu tak a ni a, cholesterol tha lo (LDL) a tihniam bakah thinlung hriselna a humhim bawk.
- Nitin nut kut zungtang khat (gram 28-42 vel) ei hi a tawk. Chu aia tam ei chuan taksa rihna a tipung thei a ni.
- Nuts i lei dawnin raw/unsalted, chi, sugar, emaw additives dang dah tel loh tur thlang fo ang che .
- I ei leh in-a thau hrisel lo awmte chu nut hmanga thlak hian calorie tam zawk dah tel lovin a hlawkna i seng thei a ni.
- Damdawi lam harsatna i neih tawh chuan i ei leh in lama hetiang inthlak danglamna i siam hmain doctor rawn hmasak phawt a pawimawh hle.
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