Portion control tel lo chuan ei tam lutuk hi i bansan thei lo em ni? Portion control tih hi eng nge ni tih chiang takin i zir ang u!

Tlemte kan ei tam lutuk angin a chang chuan i inhria em? Dik tak chuan tunlai hian mi tam tak chuan kan inhriat loh pawhin kan ei tam lutuk a. Chutianga kan tih chhan pakhat chu tunah chuan ei tur tam tak hmuh leh ei kan thiam tawh a ni. Chuvangin, vawiin hian portion control chungchang hi chipchiar zawkin kan sawi dawn em ni ? Hei hi nang leh i chhungte tan a pawimawh hle.

Engvangin nge ei tur zat hi kan ngaihtuah nasa a ngai? (Ei tam lutuk harsatna) .

A awlsam zawngin sawi ila, ei tam lutuk hian nghawng tha lo tam tak a nei a ni. Ei tam lutuk fo thinte hian an thau a, chu chu an thau lutuk/thau lutuk tihna a ni. Chu mai ni lovin, hriselna lama harsatna dang tam tak an tawk thei bawk.

Hetiang thil hi a thleng thei ang tih han ngaihtuah teh:

• Thisen sang lutuk
• Cholesterol sang tak a ni
• Type 2 Diabetes a ni
• Bone leh Joint Problems : Hei hi i khup a na lutuk chhan pawh a ni thei.
• Sleep apnea chu zan mut laiin i thawk hah ang maia i inhriat thut hi a ni.
• A chang chuan hei hian depression ang chi dinhmun a thlen thei bawk .

Hei hian kum upa lamte tan pawh lung natna leh stroke ang chi natna khirh tak tak a thlen theihna a tipung bawk.

Tunah chuan en teh, dawr emaw restaurant emaw kan kal hian engvangin nge portion lian tak tak min rawn pe an tum? A chhan chu, ‘Sum khawhralna a va ni em, a lian zawk kan lei chuan a hlu hle ang’ tih kan ngaihtuah vang a ni. Mahse, chu ‘value meal’ chu a tul lovah oil, sugar, leh calorie-in a khat a nih chuan kan hriselna a tichhe ang a, a hlawkpui lo ang, a dik em? Chuvang chuan portion control hi a pawimawh em em a ni.

Food package-a ‘serving size’ chu engzat nge ni? Tlem han hrethiam ila.

Store atanga kan lei food package leh can tam takah hian ‘serving size’ a awm tih i hre tawh mai thei. Hei hian kan *ei tur* zat a kawk lo va, chu chaw chu miten vawi khata an ei tlangpui zat a ni zawk. Chu chu, chutiang zat chu i ei chuan i taksaah calorie leh nutrient engzat nge – chu chu oil, sugar, salt, etc. – i taksaah engzat nge i luh dawn tih i hmu thei tihna a ni.

A châng chuan label-a serving size chu i ei tlangpui aiin a tlem thei hle. Chutiang a nih chuan ‘portion size’ tih hian ei tur i thlan zat a kawk a ni. An pahnih inthlauhna hi hriatthiam a pawimawh.

Hetiang hian han ngaihtuah teh. Store atang hian thlai frozen package khat i lei thin. Serving size chu '1 cup' ni mahse, cup khat leh a chanve vel ei duh chuan a tha. A chhan chu thlai tam zawk hi calorie a tlem a, thau a tlem a, mahse ei leh in a tam hle.

Mahse, ei tur calorie, sugar, leh thau tamna kan sawi hian chu (serving size) chu a pawimawh hle. Kan tan chuan vaukhânna tlemte ang mai a ni a, ‘I ei tam lutuk mai thei a, i taksa tan pawh a ṭha lo thei bawk’ tih hi.

Entirnan, biscuit gram 100-a rit packet khat lei a, vawi khatah i ei vek ang u. Mahse, a label-a serving size-ah ‘30 grams’ (chu chu biscuit 3 vel a ni) tih a awm a nih chuan, serving thum aia tam i ei tawh tihna a ni! Chu mai ni lovin, label-a tarlan calorie aiin a let thum leh a let thum zetin i ei tawh bawk! Chu chu a hlauhawm zia i hrethiam em?

Chuti a nih chuan engzat nge kan ei tur? (A sum hman tur rawtna) .

Okay, tunah chuan serving size chu miten an ei tlangpui zat leh a chhunga nutrients awm zat a ni tih kan hre ta. Amaherawhchu, hrisel taka kan awm theih nan eng chaw ei tur nge kan ei tur tih leh engzat nge kan ei tur tih erawh min hrilh lo. Chuvangin balanced diet concept hi a pawimawh hle. America ramah chuan ‘MyPlate’ tih system a awm a, chu chu nangmah leh i chhungte nena inmil tur zawnga chaw pawlh dan leh a zat dik taka ei dan tur a ni. Chutiang chuan kan ei leh in tur pawh kan ngaihtuah tur a ni. Hemi chungchang hi i doctor emaw nutritionist emaw hnenah i zawt thei ang.

The Divided Plate Method - I ei leh in tur awlsam taka control theihna tur tip tha tak!

Chaw ei zat control dan awlsam leh tangkai tak chu ‘divided plate’ tih concept hi a ni. 'MyPlate' ang mai a ni. I plate chu hmun li-ah ṭhenin han ngaihtuah teh.

• `#### Protein atan plate hmun li a\anga hmun khat`

Chu chu sa, sangha, artui, chickpeas, lentils, leh soy ang chi thil tihna a ni. Hengte hi taksa thanna leh taksa thau (muscle mass) atan a pawimawh hle.

• `#### Plate atanga a then dang (1/4) chu starch (potato, sweet potato, cassava, corn ang chi) leh grains (bran rice, kurakkan chhang, atta flour atanga siam rotis, noodles ang chi) te a ni`

A theih ang anga whole grains thlan a tha ber. Thil chi hrang hrang, buhfai, buckwheat, leh barley te.

• `#### Plate chanve (1/2) chu thlai (or thei leh thlai) a ni tur a ni`

Hetah hian thlai emaw thei emaw eng pawh i dah thei a, chu chu hnah hring (mukunuvenna, gotukola, kankun), carrot, beet, pumpkin, bean, tomato, cucumber te hi a ni. Chungte chuan vitamin, mineral leh fiber te a pe a ni.

A pawimawh ber chu section khat atanga section danga ei tur paih emaw, tlang ang maia pile up emaw i duh loh vang a ni. Hetianga i plate insem hian i ei tur zat a thunun mai bakah, i chhungte tan chaw inthlau zawk pek a awlsam phah bawk.

I portion size control dan tur tips tha tak tak thenkhat (Portion Control Tips)

Nu leh pa kan nih angin kan ei zat kan thunun thei a, kan fate pawh chutiang bawka ti turin kan zirtir thei a ni. Hengte hi tanpui theih tur tips dang thenkhat chu a ni:

• Chaw ei tur sem nan plate te te hmang thin ang che.Tichuan chaw chu a lian zawkin a lang. Ngaihtuah teh, dinner plate lian takah sandwich i dah hian a te tak zetin a lang. Mahse, sandwich ang chiah kha side plate te tak teah i dah chuan, ‘Aw, a tam hle mai’ tih ang maiin i inhria ang.
• Vawi khata ei tur tam tak i siam dawn chuan a la awm chu fridge emaw freezer emaw-ah i dah hmain a tlem zawkah then la. Tichuan chhungkaw zinga mi pakhatin ei tur la tura a kal chuan an kutah ei tur size dik tak an nei mai ang.
• Naupangte chu packet emaw, bawm lian emaw atanga ei tur ei tir suh. Plate emaw bawm hrang hrangah then rawh. Kitchen table-a a theih ang anga ei chu tih danah siam rawh.
• TV hmaah emaw, i phone hmaah emaw, screen dang hmaah emaw chaw ei hi a tha lo tak zet a ni. Chutianga kan tih chuan kan inhriat loh pawhin kan ei tam zawk tawp thin.
• Chaw i insem dawnin plate emaw dish emaw zawng zawng chu dawhkanah rawn keng suh la, kitchen counter atangin share zawk rawh. Chaw engemaw zat a la awm chuan a vawi hnihna atan i sem hmain ngaihtuah nawn leh rawh. A vawi hnihna atana i dil chuan thlai salad emaw thei chi khat emaw pe rawh.
• Nitin ei tur tha pathum leh chaw hrisel pakhat emaw pahnih emaw chu a hun takah ei tum ang che. Chaw ei i skip chuan i ei leh turah i ei tam lutuk a rinawm zawk.
• I chhungte chawah salad leh thei chi hrang hrang dah belh la. A bik takin salad ang chi thil hmanga chaw i ei tan chuan riltamna chu a thunun a, rei lo te chhungin i chawl tih i hria. Hei hian a tul lo taka calorie intake control nan a pui bawk.
• Chaw ei laiin hmanhmawh suh. Zawi zawiin ei rawh. I chaw chu uluk takin chew rawh. Mi zawng zawng chu rilru hahdamna hun pe la, i mamawh chuan share leh rawh. Chhungkaw anga chaw ei dun hi inbiak tawnna leh inlaichinna siamna hun tha tak a ni.
• I fate chu ‘plate a thianghlim hma loh chuan ei’ turin nawr luih suh. An chawh huna chaw ei tawh loh turin zirtir rawh. Hei hi a pawimawh hle.
• Restaurant-a i kal hunah, i chaw ei insem emaw, i main course nen appetizer order emaw, emaw, i chaw ei tur chanve chu i tan hmain in lama hruai turin pack la.
• Take-away order dawnin portion tenau zawk order la, in lama mi zawng zawng hnenah share la (family style). Fast food restaurant-a chaw i ei hian naupang tê tête tâna ei tûr hrisel (bawnghnute, thei, carrot ang chi) neia ei tur thlang rawh.

Naupang tête chu portion size chungchâng kan zirtîr tûr em ni? (Naupangte Inrawlh tir)

Naupangte chu an ei tur zat hriatthiamna kawngah active taka inrawlh tir hi thil tha tak a ni. Hei hi game-ah i siam thei bawk.

Ngaihtuah teh, naupang tê tê tân chuan buhfai no khat vêl chu ei tûr pakhat atân a tawk a ni. Chuvangin, i fa chu ice cream scoop khat pe la, "Vawiin hian rice cream kan insem dawn em?" leh chhungkuain buhfai chu insem tir rawh. An tan chuan inkhelh ang mai a ni ang a, nuam an ti hle ang.

Sa chi khat chu card deck khat vel a lian tur a ni. Chuvangin, vawk chi khat la la, teh rawh. "En teh, fapa/fanu, hei hi card deck ang mai a ni em?" Zawt.

Tin, kitchen scale pawh la chhuak bawk ang che. Chaw rit leh teh hi i tan chuan nuam i ti lo mai thei a, mahse naupangte tan chuan thil ropui tak a ni thei. Chu mai ni lovin, number leh calculation hriatrengna tha tak a ni bawk.

Kan kut lian zawngin kan teh ang em?

Measuring devices i neih loh chuan ei tur zat hriat theihna awlsam tak chu i kut hman hi a ni. Hei hi naupangte kut chu puitling kut aiin a te zawk avangin ei tlem a ngai tih inhriat nawn tirna tha tak a ni.

• Closed fist chu noodles, buhfai, breakfast cereal, thlai leh thei chi hrang hrang vawi khat ei tur atan naupang kut khar (naupang kut khar ang vel) ang vel a ni.
• Sa leh sangha ang chi hi naupang kutphah ang vel a ni.
• Chaw ei tur atana oil dah zat (butter, oil, mayonnaise, leh salad dressing ang chi) chu naupang kutpui chunglam ang zat chauh tihtlem tur a ni.

Tin, portion size chungchanga thu lawmawm tak pawh theihnghilh suh: hei hian kawng hnih a thawk! Spaghetti ang chi dish lian tham tihtlem i duh pawhin carrot emaw bean emaw ang chi thlai chi hrang hrangte chu vawi khat aia tam i then thei a ni. Hei hian i ‘ni khatah thei leh thlai 5’ tih i tum chu i hlen chhuah a awlsam phah dawn a ni lawm ni?

A tawp berah chuan a pawimawh ber (Take-Home Message) .

A tawp berah chuan, naupangte portion size chungchang zirtirna kawnga nu leh pa kan nihna hi a pawimawh hle a ni . Kan ei dan te, ei tur kan thlan dan te, portion size kan ngaihtuah dan te – naupangte hian heng zawng zawng hi an en reng a ni.

Rilru taka ei kan ei chuan kan fate hian chu entawn tur chu an zir dawn a ni. Chuvangin, chaw ei hi nuam ti taka ei tur a ni. Chutih rual chuan kan taksa mamawh zat zat chaw tha ei hi kan mawhphurhna a ni. Chutiang a nih chuan chhungkaw hrisel, hlim tak angin kan khawsa thei ang. I hrethiam em? Hemi chungchanga zawhna dang i neih chuan chhungkaw doctor nen inbiakna neih theihnghilh suh.

` Portion Control, Food Quantity Control, Ei leh in hrisel, Ei leh in inthlau, Naupang ei leh in, thau lutuk, Serving Size, Ei tam lutuk