Fats chungchanga hriat tur thilte! Tha? Chhia? Kan sawi dun teh ang!

Mi thenkhat chuan thau tih thumal an hriat hian an hlauthawng deuh thin a ni lawm ni? "Aw, thau hi ei a tha lo, taksa tan a tha lo" tia ngaihtuah thin an awm. Mahse, thau hi kan taksa tan a pawimawh tak zet em, a nih loh leh kan inthiarfihlim a ngai tak tak em? Lo kal rawh, vawiin hian he thupui Fats tih hi i hriatthiam theih tur awlsam takin kan sawi dawn a ni.

Thau hi eng nge ni?

A awlsam zawngin sawi ila, thau hi kan taksa tana ei tur pawimawh tak a ni. Kan in sak nan brick leh cement kan mamawh ang bawkin thau hi cell membrane siam nan te, thluaka nerve tissue siam nan te, hormone chi hrang hrang siam nan te a pawimawh hle. Chu bakah, thau hian kan taksa chakna pe turin fuel angin hna a thawk bawk. Ngaihtuah teh, kan ei thau hi chakna atan emaw, kan taksa siamna atan emaw hman nghal a nih loh chuan kan taksa hian thau cell-ah a dah khawm thin. Hei hi taksain nakin lawka ei tur tlakchhamna a thlen beiseia thau a khawlkhawm ang mai a ni.

Mahse, eng thil pawh ang bawkin , thau tam lutuk hian taksa a tichhe thei a ni. Amaherawhchu, thau chi hrang hrang, kan hriselna atana tha tak tak a awm a. Heng thau tha tak takte hi ei leh in hrisel takah hian telh ngei tur a ni.

Thau hi eng nge a tha lo?

Thau hian ei tur thlum, rim leh texture a belhchhah thei a, mahse calorie a pai tam hle bawk. Chuvangin, thau tamna ei tur i ei chhunzawm chuan hriselna lama harsatna tam tak i tawk a ngai mai thei. A bik takin kan fate leh tleirawlte chungchang sawi dawn chuan an thau tam zawk hi fast food, fried food, leh snack chi hrang hrang packaged atanga lak a ni. Chu bakah, skim milk, cheese, cream, leh thau tamna dairy products butter, bacon, sausage, leh bawnghnute thau cut te ang chi thil atang pawhin taksaah thau a tel bawk.

Restaurant leh takeout-a chaw eiah hian in lama siam chaw pangngai aiin thau a tam zawk fo thin. Deep-fried foods hi a thau ber a ni. A châng chuan, thau hi creamy sauce, cheesy sauce, buttery sauce emaw dressing emaw-ah a thup tih kan hre lo. Store-a i lei bagel emaw, fried rice emaw-ah hian thau engzat nge awm tih hi han ngaihtuah teh!

Chuti a nih chuan, engvangin nge thau chi thenkhat hi hriselna atan a tha?

"A nih leh engvangin nge doctor ten thau chi thenkhat hi a tha an tih?" I zawt mai thei. Ni e, thau hrisel hi naupang te tan pawh a pawimawh hle a, keini puitling tan pawh a pawimawh hle. Heng thau tha tak takte hi naupang tê tête ṭhanlenna leh ṭhanlenna atan a pawimawh hle a, chubakah thluak ṭhanlenna pangngai atan pawh a pawimawh hle.

Thau hian kan taksa hi chakna a pe mai bakah hlawkna pawimawh dang engemaw zat a nei bawk:

• Thau-a inthiar theih vitamin a awm– Chumi awmzia chu vitamin A, D, E, leh K te hip lut turin a pui tihna a ni a, heng vitamin te hi taksaa a luh theih nan chuan kan eiturte hian thau engemaw zat a awm a ngai a ni.
• Hormone siamna tur building block angin an thawk a ni .
• Thluak hriselna atan a pawimawh hle.
• Chaw ei zawhah chaw ei khamna a siam a, chu chuan ei tam lutuk theihna a ti tlem a ni.

Thau hi chakna petu ropui tak a ni. Mahse, thil pakhat chu hre reng ang che. Carbohydrates emaw protein emaw nena khaikhin chuan thau zat inang hian calorie a let hnih a nei tam zawk. Entirnan, thau gram 1 ah hian calorie 9 a awm a. Mahse carbohydrates emaw protein emaw gram 1 hian calorie 4 chauh a pai a ni.

Chaw eiah hian eng chi thau nge awm?

Okay, chuvangin tunah chuan ei tur a thau chi hrang hrang awm ber berte hi han en ila. Chûngte hriatna chuan hriatna nei taka ei tûr thlan tûrin a ṭanpui ang che. Thau chi thum a awm a, chungte chu:

1. Unsaturated fats - thian tha ang mai!

Heng thau te hi thlai chaw leh sangha ah a awm tam ber. A tlangpuiin thinlung tan an tichhe lo va, thinlung hriselna atan pawh a \angkai hle niin an sawi \hin . Unsaturated fats hi chi hnih ah then leh a ni a:

• Monounsaturated fats: Hengte hi avocado, peanut butter ang chi nut, almond, pecan, leh olive oil, peanut oil leh canola oil ang chi oil-ah te a awm a.
• Polyunsaturated fats: Hengte hi thlai hriak tam takah a awm a, chu chu corn oil leh soybean oil te hi a ni. He pawla tel fatty acid chi khat bik chu omega-3 fatty acids a ni. Hengte hi sangha hriak nei, salmon leh tuna, walnut, leh flax chi-ah te hmuh tur a awm. Hengte hi kan thluak leh thinlung tan a tha em em a ni.

2. Saturated fats - fimkhur rawh!

Heng thau te hi sa (a bik takin sa sen) ah a awm tam ber a, rannung atanga siam butter, shortening, lard, cheese, skim milk, leh cream te pawh a awm bawk. Coconut oil hian saturated fat a pai tam hle bawk. Saturated fat ei tam lutuk hian thisen cholesterol level a tisang a, thinlung natna vei theihna a tisang thei bawk. Chuvangin hengte hi a tlem berah ei a tha ber.

3. Trans fats - hengte hi inthiarfihlim rawh!

Hei hi thau chi khat kan fimkhur ber tur a ni. Stick margarine thenkhat, sumdawnna atana hman tur snack foods crackers, baked goods, leh sumdawnna atana fried food thenkhatah chuan heng trans fats te hi a awm thei a ni . Trans fats chu thlai hriak-a hydrogen (process an tih) dah tel a, thau dah a nihydrogenation), chu chu room temperature-a solidify tura siam, artificial fat a ni. Trans fats hian kan thisenah cholesterol tha lo level a tisang a, cholesterol tha level a ti hniam a, thinlung natna vei theihna a tisang hle bawk. Tunah chuan ram tam takah chuan ei tur label-ah chuan trans fats hi a lang ngei ang. Tin, food company tam tak chuan an thil siam atanga trans fats paih chhuah tumin hma an la bawk. Hei hi thil tha tak a ni tak zet!

Engtin nge ei tur label-a thau chungchang hi ka ngaih?

Store atanga i lei tur packaged food eng pawh hnung lamah "Nutrition Facts" tih ziak i hmu tawh ngei ang. Serving khata total fat, saturated fat leh trans fat awm zat chiang takin a tarlang a ni. Mahse hei hi a buaina chu awlsam takin label-a "serving size" tih aia tam kan ei thei a ni. Entirnan, corn chips packet khatah "serving" khatah chips 12 tih ziak ni mahse, vawi khatah packet chanve vel kan ei tawp fo thin, a dik em? Tichuan kan thau ei tak tak zat hi a label-a awm aiin a tam zawk hle .

Food package-a thau chungchang sawi hian "fat-free," "low-fat," "reduced fat," leh "light" emaw "lite" tih ang chi thumal i hmu tawh mai thei. Heng thumal hman dan tur hian sorkar chuan dan bik a nei a. Dan ang chuan:

• "Fat-free" tih ziak ei tur hian ei khatah thau gram 0.5 aia tam a pai thei lo.
• "Low-fat" tih ziak ei tur hian ei khatah thau gram 3 emaw a aia tlem emaw a pai tur a ni.
• "Light" (lite) tih ziak ei tur hian ei tur pangngai aiin 50% in thau a nei tlem zawk tur a ni a, a nih loh leh calorie hmun thuma ṭhena hmun khatin a tlem zawk tur a ni.
• "Reduced-fat" tih ziak ei tur hian a siam pangngai aiin 25% in thau a nei tlem zawk tur a ni.

Mahse hetah hian ngaihtuah tur tlem a awm. Chaw "light" (lite) leh "reduced-fat" tih ziakte hian a thlum vawng reng turin sugar an dah tel mai thei. Tin, original, regular product-ah hian thau a tam hle a nih chuan he "reduced" version hian thau tam tak a la nei thei bawk. Chuvangin thutlukna siam hmain a label hi ngun taka chhiar hmasak a finthlak.

Naupang tête hian thau engzat nge an mamawh?

Thau leh cholesterol hi thil pahnih, a bik takin naupang tê tête thluak tihhmasawn nan hmun pawimawh tak an chang a ni. Chuvangin, thau hrisel hi naupangte ei leh in inthlau tak neihna atana thil pawimawh tak a ni. Anmahni tihtlem lutuk emaw, ei leh in atanga paih chhuah vek emaw hi a tha lo.

Diet-ah hian thau hi tihtlem suh, a bik takin naute kum khat hnuai lam tan.Thau hi an than chakna leh an thluak than chakna atan a pawimawh hle. Naupang kum 2 chunglam ei leh in ah chuan saturated fat atanga calorie awm zat chu nitin calorie ei zawng zawng atanga 10% aia tlem lo tura tih tum a tha.

Nitin nunah engtin nge thau hi kan control theih ang?

Tunah chuan thau chi leh thau dik tak ei hi nun hrisel atan a pawimawh hle tih i hre tawh mai thei. Mahse, thudik tak chu kan fate tam tak (a chang chuan keimahni ngei pawhin) hian thau kan ei tam lutuk hi a ni. Hei hian a tul lovah taksa rihna a tipung thin. I thau lutuk chuan natna hrik kai theih loh chi hrang hrang, cholesterol sang, thisen sang, leh zunthlum te i vei tam zawk a ni.

Chuvangin, thau control theihna tur leh ei leh in hrisel ei theihna tur kawng awlsam tak tak te chu hetiang hi a ni:

• I fate chaw eiah hian ei tur, a pianphungah thau tlem zawk – chu chu , thei thar, thlai, legumes, whole grains, sa thau lo, leh thau tlem nei dairy products – tam zawk dah tel bawk ang che.
• Chaw i siam dawnin, unsaturated fats hrisel , olive oil leh canola oil te chu thlang la, a tlem thei ang bera hmang rawh.
• I ei leh in ah hian protein chi hrang hrang telh bawk ang che. Entirnan, sa thau lo, vawk vun nei lo, Omega-3 tamna sangha (salmon, mackerel, leh tuna ang chi), chubakah thing leh mau atanga protein awmna, lentils, chickpeas, peas, leh green beans te bakah nut, soy, cashews, leh peanuts te pawh hi duhthlan tur tha tak a ni.
• Sa, sangha, leh vawk i siam dawnin deep-frying ai chuan grilling, roasting - rack-a dah, emaw broiling tih ang chi hmanraw hmang ang che. Heng hmanrua te hian thau tam lutuk rendering out hmangin calorie a tihtlem thin. Frying hian thau a belhchhah mai.
• A theih phawt chuan , i sikul chawhmeh, chawhmeh, leh in lama chhuak tûra i chhûngte nêna i ei tûrte chu buatsaih rawh. Chutiang chuan i chhungte ei tur oil, sugar leh salt i control thei ang. I fanu sikul kal tura dawr atanga a lei patty aiin i nu siam thlai sandwich tha tak chu eng ang nge a tha zawk ang tih han ngaihtuah teh.
• Pawn lama ei leh in, a bik takin fast food restaurant-ah chuan a theih ang angin tihtlem rawh.
• Pawn lama chaw ei tur i neih chuan i fate chu ei tur hrisel thlang turin pui rawh. Entirnan, an chaw ei rualin green salad telh ngei ngei tur a ni a, low-fat dressing dil bawk ang che. Mayonnaise ai chuan sandwich-ah mustard dah la. Fried dish ai chuan baked, grilled, steamed dishes thlang zawk rawh.

He thuziak atanga take-home message hi

Thutawp atan chuan kan fate ei leh in hrisel zirtirna kawng tha ber leh awlsam ber chu a niPuitling kan nih angin an tan entawn tur tha tak kan ni tur a ni. Nun hrisel, hlim tak nei tur chuan fing tak leh chaw tha ei hi tih danah siam rawh. I ei leh in ah hian ei tur chi hrang hrang thlang la, thau hrisel tak tak te pawh thlang rawh. Tin, exercise neih fo pawh theihnghilh suh. Heng thil awlsam tak takte hian nun rei tak, hrisel taka min hruaina chu a ni.

` Thau, thau hrisel, thau hrisel, thau, thau, trans thau, cholesterol, eitur hrisel