Thau chungchang chiang takin i zir ang u. Hei hi i chhungte hriselna atan a pawimawh hle!

Chibai! Vawiin hian thupui pakhat, mi tam takin hriatthiam lohna tlem an neih, kan chhungkuaa mi zawng zawng hriselna atana pawimawh em em thupui kan sawi dawn a ni. Chu chu "thau" emaw "oil" (`Fat`) emaw a ni. Mi thenkhat chuan thau an tih hian engkim a chhe tihna a ni tih an ngaihtuah a, mahse chutiang chu a ni tak tak em? Hei hi eng nge a nih chiang takin i zawng chhuak ang u.

Thau chu eng nge ni? Engvangin nge kan mamawh?

A awlsam zawngin sawi ila, thau hi kan ei leh in a awm nutrient a ni. Kan taksaah hna tam tak a nei a. Ngaihtuah teh, thau hi kan taksaa cell siamna atan te, kan nervous system (a bik takin kan thluak ) hnathawh that nan te, leh hormone thenkhat siam nan te a pawimawh hle.

Chu mai ni lovin, kan taksa pawhin thau a hmang a, chakna pe turin. Kan ei thau zawng zawng hi chakna atana hman a nih loh chuan a bak chu taksaah a khawl khawm a ni. Taksain hmalam a ngaihtuah ang mai a ni. Ei tur tlakchham huna hman theih turin a dahkhawm thin.

Chuvangin, thau tam lutuk hi taksa tan a tha lo a, mahse thau chi thenkhat chu kan tan a tha em em a ni. Heng thau tha tak takte hi ei leh in hrisel takah chuan a pawimawh hle.

Chuti a nih chuan thau hi eng nge a tha lo?

Thau hian ei tur hrang hrangte chu a thlum, a rimtui leh a hring (texture) a pe a ni. Mahse buaina chu thau hian calorie a pai tam hle a ni . Chuvangin, chaw thau kan ei tam chuan hriselna lama harsatna chi hrang hrang a thlen thei a ni.

A bik takin kan fate leh tleirawlte tan chuan an thau tam zawk hi fast food, fried food, leh snacks atang hian an hmu thin. Tin, bawnghnute thau tamna – skim milk, cheese, cream, leh butter te – leh sa thau tamna – bacon, hot dog, leh bawnghnute lean cuts te pawhin thau tam tak an thawh ve bawk.

Ngaihtuah teh, a chang chuan dawr atanga kan thil lei te hian in lama kan siam chawhmeh aiin thau a pai tam thei a. A bik takin ei tur hriak a hmin leh thau tam tak awmna ei tur. Tin, a chang chuan kan eiturte hian cream sauce, cheese sauce, leh butter sauce ang chi thilah thau "thup" a nei a, chu chu kan ngaihtuah pawh kan ngaihtuah ngai lo.

Engvangin nge thau chi thenkhat hi hriselna atana tha an tih?

Ni e, chu chu a dik a ni. Thau zawng zawng hi a chhe vek lo. Naupang leh puitling tan pawh ei leh in tha, hrisel ei tur atana thau hrisel hi a pawimawh hle.

A bik takin naupangte chuan an thanlenna leh an thanlenna atan heng thau tha tak takte hi an ei tlem a ngai a ni . Naupan lai, chu chu kum hnih emaw kum thum emaw thlengin, heng thau te hi naupang thluak thanlenna atan a pawimawh hle a ni .

Heng thau hrisel tak takte hian taksa tan chakna a pe mai bakah hlawkna dang tam tak a nei bawk:

• Fat-soluble vitamins – vitamin A, D, E, leh K te hian taksain a hip tha thei hle. Heng vitamin te hi a hip lut tur chuan kan eitur ah hian thau engemaw zat a awm a ngai a ni.
• Hormone thenkhat siam dawnin thau hi thil bulpui atan hman a ni.
• Thau hi kan thluak hriselna atan pawh a pawimawh hle .
• Chaw i ei lai hian i chawl a, chu chuan a tul lova chaw tam zawk ei a ngaihna a ti tlem a ni.

Thau hi chakna petu tha tak a ni a, mahse thau hian carbohydrates emaw protein emaw a tlukpui calorie aiin a let hnih a nei tih hriat reng a pawimawh.

Entirnan, thau gram 1 hian calorie 9 a nei a, mahse carbohydrates emaw protein emaw gram 1 hian calorie 4 a nei thung. Chuvangin i ei zat tur i fimkhur a ngai a ni.

Chaw eiah hian eng chi thau nge awm?

Okay, tunah chuan heng ei tur zingah hian eng chi thau nge awm tih i en ang u. Thau chi thum kan sawi thei ber a, chungte chu:

1. Thau (unsaturated fats) a awm

Hengte hi thau "tha" an tih te hi an ni . Thlai chaw leh sanghaah te an awm fo thin. Kan thinlung hriselna atana \ha anga ngaih an ni. Unsaturated fats hi chi hrang hrangah then leh a ni a:

• Monounsaturated fats: Hengte hi avocado, peanut butter, nut, almond leh pecan ang chi, olive oil, peanut oil, leh canola oil-ah te a awm a.
• Polyunsaturated fats: Hengte hi thlai hriak tam takah a awm a – entirnan, corn oil leh soybean oil-ah te a awm a.
• Omega-3 fatty acids: Hei hi polyunsaturated fat chi khat a ni bawk. A bik takin sangha hriak nei, salmon leh tuna te bakah walnut leh flax chi hrang hrangah te an tam hle. A nihna takah chuan kan taksa tan an tha hle!

2. Thau (saturated fats) a awm

Heng thau te hi sa leh rannung thil dang ah te a awm fo thin. Entirnan, butter-ah te, shortening-ah te, lard-ah te, cheese-ah te, leh cream-ah te. Coconut oil hian saturated fat a pai tam hle bawk.

Saturated fat ei tam lutuk hian thisenah cholesterol tha lo a tisang thei a, thinlung natna vei theihna a tisang thei bawk. Chuvangin he thau chi hi ei hian control engemaw zat neih a tha ber.

3. Trans thau a awm

Hengte hi thau "tha lo" te chu an ni . Stick margarine thenkhat, dawr atanga lei snacks cookies leh cake ang chi, baked goods, leh dawr atanga lei fried food thenkhatah chuan trans fats a awm thei.

Trans fats hi thlai hriak hi hydrogenated a nih chuan a lo awm thin. A awlsam zawngin, hei hi thlai hriak-ah hydrogen atom dahin room temperature-a solid siamna a ni.

Trans fats hian cholesterol level a tisang thei a, thinlung natna vei theihna nasa takin a tipung thei bawk. Hei hi kan hriselna atan a tha lo tak zet a ni.

Vanneihthlak takin tunah chuan food company tam tak chuan an food label-ah trans fat content ziah luh an ngai ta a ni. Hei bakah hian company tam tak chuan an thil siam atang hian trans fat an paih chhuak tawh bawk. Chu chu thil phurawm tak a ni!

Engtin nge ei tur label-ah thau hi tarlan a nih?

Store atanga ei tur package i lei dawnin a hnung lama `Nutrition Facts` tih ziak kha en thin ang che. `Serving` khata total fat, saturated fat, leh trans fat awm zat chiang takin a tarlang a ni.

Mahse hetah hian fimkhur tur tlem a awm. Label-a ``serving size`` aia tam ei a awlsam hle.

• Ngaihtuah teh, corn chips packet khat i lei a, `serving size`-ah chips 12 tih ziak ni mahse, kan zinga engzat nge chips 12 chiah ei tak tak? A tam zawkah chuan vawi khatah a let hnih emaw a let thum emaw kan ei thin a ni lawm ni? Tichuan taksaa thau lut zat pawh chutiang chuan a pung zel a ni.

Thau chungchang sawi hian ei tur package-ah "fat-free," "low-fat," "reduced fat," leh "light or lite" tih ang chi thumal i hmu tawh mai thei. Heng thumal hman danah hian sorkarin dan chiang tak a nei a. Dan ang chuan:

• Thau tel lo ei tur: Chaw ei khatah thau gram 0.5 aia tam a awm tur a ni lo.
• Chaw thau tlem: Serving khatah thau gram 3 emaw a aia tlem emaw a awm tur a ni.
• `Light` (or `lite`) ei tur: A pangngai aiin 50% in thau a tlem tur a ni a, a nih loh leh calorie hmun thuma ṭhena hmun khatin a tlem tur a ni.
• Reduced-fat foods: Thil siam pangngai aiin 25% in thau a tlem tur a ni.

Mahse hetah hian ngaihtuah tur tlem a awm. `Light` leh `reduced-fat` ti mah se, a chang chuan chu ei tur chu sugar a tam thei hle. Tin, original regular product-ah khan thau a tam a nih chuan heng ei tur "reduced" version-ah hian thau tam tak a la awm thei bawk. Chuvangin label chu uluk takin enfiah rawh.

Naupangin thau engzat nge an mamawh?

Fat leh cholesterol hi a hmaa kan sawi tawh ang khan naupang thluak thanlenna atana hmun pawimawh tak nei nutrient pahnih an ni . Chuvangin naupang ei leh inah hian thau hrisel hi a pawimawh hle. Khap lutuk emaw, khap vek emaw an ni tur a ni lo.

Chaw ei tur thau hi tihtlem suh, a bik takin naute kum khat hnuai lam tan. An than chakna atan a pawimawh hle.

Naupang kum 2 chunglam tan chuan saturated fat (i.e., rannung hriak, coconut oil ang chi) chu an ei zawng zawng atanga 10% aia tlem lovah dah tum a tha.

Chuti a nih chuan engtin nge hetiang thau hi i control theih ang?

Hriselna atana thau chi leh thau zat dik ei hi a pawimawh hle. Mahse thudik tak chu tunlai naupang tam tak chuan an mamawh aia thau an ei nasa hle. A rah chhuah ber chu a tul lo taka taksa rihna tihpun a ni.

Naupang thau lutuk te hian nakin lawkah natna khirh tak tak, cholesterol sang, thisen sang, leh zunthlum te an vei theihna a sang zawk a ni.

Nang leh i chhungte ei leh in hrisel nei tura tanpui theih dan awlsam thenkhat chu hetiang hi a ni:

• A pianphungah thau tlem zawk ei tur (thlai, thei, legumes, whole grains - bran rice, lentils - sa leh sangha thau lo, leh bawnghnute atanga siam thau tlem te ei tam rawh).
• When cooking , unsaturated fats hrisel (olive oil leh canola oil ang chi) thlang la , oil i hman zat chu a theih ang anga tihtlem rawh.
• I ei leh in ah hian protein chi hrang hrang telh la - vun nei lo sa leh vawk, sangha leh tuifinriat thil chi hrang hrang omega-3 tamna te, chubakah vegetarian protein option chickpeas, lentils, green beans, leh soy te pawh a tha hle.
• Sa, sangha leh vawk i siam dawnin broiling, grilling, roasting ang chi hmanraw hmang ang che. Heng hmanrua te hian oil extra a dah tel lo va, ei tur a thau awm tawh chu a bo a, chu chuan calorie a ti tlem a ni. Oil-a fry hian thau a belhchhah chauh.
• I fate sikul chawhmeh, chawhmeh, leh in lama chhuahna hmuna i chhungte nena in ei tur siam rawh. Chutiang chuan i chhungte ei tur thau zat chu i thunun thei zawk a ni.
• A theih ang anga pawn lama ei khap la, a bik takin fast-food restaurant-ah chuan.
• Pinch khata pawn lama ei tur i neih chuan i fate chu hrisel duhthlanna siam turin pui rawh. Entirnan, green salad i hmuh ngei ngei tur a ni a, low-fat dressing dil rawh. I sandwich-ah mayonnaise ai chuan mustard dah la. Chaw hmin ai chuan baked, grilled, steamed foods thlang zawk rawh.

A pawimawh ber chu nangmah ngei pawh entawn tlak tak ni rawh. Chu chu i fate ei leh in hrisel zirtirna tha ber a ni. Chaw hrisel i ei lai an hmuh hunah chuan an thiam ve tho ang.

He thawnthu atang hian eng nge kan in lama kan hruai haw tur pawimawh ber? (In lama hruai tur thuchah)

Okay, chuti a nih chuan thau chungchang hi kan sawi nasa hle a ni lawm ni? Tunah hian hei hi i hrethiam tawh niin ka hria.

A awlsam zawngin, thau zawng zawng hi a chhe vek lo. Thau hi kan taksa tan a pawimawh hle a, a bik takin naupangte thanlenna leh thluak hnathawhna atan a pawimawh hle. A pawimawh ber chu kan ei leh in ah thau chi dik tak chu a tlem berah kan dah tel hi a ni .

• Unsaturated fats – Hengte hi kan thian tha ber berte an ni a, thil chi hrang hrang, avocado, nut chi hrang hrang (peanuts, almonds, cashews), olive oil, leh oily fish (salmon, tuna)-ah te hmuh tur a awm. Hengte hi i ei leh in ah telh bawk ang che.
• Saturated fats – Hengte hi rannung thau, butter, cheese, full-fat dairy, leh coconut oil ang chi thil atanga lo chhuak a ni a, a tlem berah ei tur a ni. I cut chhuah vek a ngai lo, mahse a zat erawh fimkhur hle ang che.
• Trans fats – Hengte hi chawhmeh bungrua, baked goods thenkhat, leh deep-fried foods-ah te hmuh tur a awm a, a theih ang anga ei loh tur a ni. Hengte hi a chhe ber a ni.
• Chaw bungrua i lei dawnin a label chhiar hi tih dan phung siam rawh. Chutiang chuan i ei tak tak chu i hre thei ang.
• A theih phawt chuan in lama siam chaw ei thin ang che. Thau tlem, hrisel tak hmangin chhum rawh.
• I fate chu an naupan lai atang tawhin heng ei leh in tha te hi zirtir rawh. Chutiang bawka i tih chuan an pianphungah an thiam tawh ang.
• Nun hrisel, hlim tak nei tur chuan ei leh in inthlau tak, thau tha thlan te, exercise neih fo te hi a pawimawh hle.

He thawnthu atang hian thau chungchang hriatthiamna tha zawk i neih ngei ka beisei tak zet a ni. Hemi chungchanga zawhna dang i neih chuan i chhungkaw doctor emaw, nutritionist thiam tak emaw zawt hreh suh. Mi zawng zawng hrisel leh hlim takin awm rawh u!

Thau, thau hrisel, thau hrisel, thau, thau, trans thau, naupang ei leh in, ei leh in hrisel