Carbohydrates leh Sugar: A tha nge a tha lo? I Hriat Chhuah Tawh Rawh!

Nitin kan ei tur kan sawi hian ‘carbohydrates’ leh ‘sugar’ tih thumal kan hre fo thin. Thenkhatin hengte hi taksa tan a tha lo an ti a, thenkhat chuan chutiang tel lo chuan kan awm thei lo an ti bawk. A thawnthu dik tak chu eng nge ni? Hemi chungchangah pawh hian harsatna tlem i neih chuan vawiin hian i tifai vek ang u. Heng thilte hian kan hriselna a nghawng dan chiang takin i zawng chhuak ang u.

Carbohydrates hi eng nge ni?

A hmasain carbohydrates tih hi eng nge a nih kan en ang u. A awlsam zawngin, kan taksa chakna pe thei fuel ber leh awlsam ber an ni . Car tan gasoline ang mai an ni. Heng carbohydrates te hi naupang leh puitling tan pawh hriselna atana pawimawh tak a ni.

Tunah chuan heng carbohydrate te hi chi hnih a awm tawh a:

• Simple Carbohydrates: Hengte hi simple sugars an ti bawk. Entirnan, bawnghnutea fructose, glucose, leh lactose te hi a ni. Chungte chu thei ang chi eitur tha tak takah a awm fo thin.
• Complex Carbohydrates: Hengte hi starch an ti bawk. Starchy thlai chi hrang hrang, potato leh sweet potato, whole grains , buhfai, chhang, leh cereal dangteah te an awm a ni.

Okay, tunah chuan heng carbohydrate leh sugar te hi taksa chhungah engtin nge an process tih kan en ang. Kan ei carbohydrate zawng zawng hi a digested vek a, a tawpah chuan simple sugars ah a chang ta a ni. Tichuan he sugar hi thisenah a insiam lut ta a ni. Hetianga thisen sugar level a san chuan kan pancreas hian organ pakhat pancreas tih a nei a, chu chuan insulin tih hormone a siam chhuak thin. He insulin hian thisen a sugar awmte chu la chhuakin taksa cell-ah a thawn lut thei a ni. Chumi hnuah chauh chuan chu cell-te chuan chu sugar chu hmangin chakna an siam thei ang. I hrethiam em?

Chaw thenkhata carbohydrates – a bik takin sugar simple tak tak awmna leh refined sang tak tak (e.g., chhang, buhfai var) te hi a ei rang hle a, thisen sugar level a tisang nghal vat thin. Mahse, complex carbohydrates (whole grain-a awm ang chi) te hian an ei rei zawk a, chu chuan thisen sugar level a tisang zauh zauh thin. Thisen sugar level sang chak tak thlentu ei tam lutuk hian zunthlum ang chi natna i vei theihna a tipung thei a ni .

Carbohydrate tamna ei tur zawng zawng hi siam vek a ni lo. Ṭhenkhat chu a dang aiin an hrisel zawk. Hetah hian duhthlan tur tha tak tak a awm:

• Chawhmeh chi hrang hrang (whole-grain breakfast cereals) a ni
• Brown rice a ni
• Chhangphut pum pui siam
• Thlai thar
• Thlaihnah
• Bawnghnute thau tlem leh bawnghnute atanga siam

Naupang kum hnih chunglam tan ei leh in inthlau leh hrisel tak chuan carbohydrates atanga calorie 50% leh 60% inkar a pe tur a ni. Mahse a pawimawh ber chu heng carbohydrate tam zawk hi source tha atanga lo chhuak tur a ni a, added sugars pawh a tlem hle.

Carbohydrates thenkhat hi ‘tha lo’ tak tak an ni em?

Heng carbohydrates te hi hun engemaw chen chu demna hnuaiah an awm nasa hle a ni lawm ni? A bik takin damdawi lam mithiamte chuan refined carbohydrates ei tam lutuk – chu chu toffee, chocolate, leh sweetened beverage-a awm refined sugar te, leh buhfai var leh chhangphut chi (pasta leh chhang tam tak siamna atana hman) ang chi thil te ei hi tunlaia thau lutuk, chu chu thau lutuk tihna a nih chhan pakhat a ni an ti.

Engtin nge chaw pakhat hian hetiang harsatna lian tak hi a thlen theih? Ngaihtuah teh, heng carbohydrates ‘tha lo’ (sugar leh refined foods) te hi hmuh a awlsam a, a tam hle a, a thlum a, a khat nghal vat lo. Chuvangin miten an mamawh aia tam an ei thin. Ṭhenkhat chu taksain a mamawh tak tak lo – entirnan, sugary drinks, toffee chocolate te hi ‘empty calories’ chauh an ni . Chu chu chakna mai an ni a, ei leh in an nei lo tihna a ni.

Mahse hei hian sugar awlsam zawng zawng hi a chhe vek tihna a ni lo. A hmain carbohydrates awlsam tak tak, thei, thlai leh bawnghnute atanga siam ei tur tha tak takah a awm tih kan sawi tawh tih hre reng ang che. Hengte hian taksa thanlenna leh hrisel taka awm theihna tura puitu nutrient pawimawh tam tak a pe a ni. Entirnan, thei tharah hian carbohydrates awlsam tak tak awm mah se, vitamin leh fiber ang chi thil hlu tam tak a awm bawk .

Chuti a nih chuan engvangin nge complex carbohydrates hi a tha em em?

Nutritional guidelines-ah chuan kan buhfai ei zinga a chanve tal chu complex carbohydrates a nih tur thu a sawi tlangpui. Whole grains – chu chu brown rice, oatmeal, whole grain bread leh cereal ang chi whole grains te hi duhthlan tur tha ber a ni. Thlai chi hrang hrang tamna ei hian zunthlum leh thinlung natna lakah a veng thei a ni. Complex carbohydrates hian a hnuaia hlawkna te hi a nei bawk:

• A ei theih nan hun a duh rei zawk: Buh chi pum puiah hian buh chi pathum (bran, germ, leh bran) te hi a awm vek a. Refined grain-ah erawh chuan bran chauh a awm thung. Buh chi khat ei tur chuan taksain a thawhrim a ngai a, chuvangin chaw ei hian hun a duh rei zawk a ni. Carbohydrates taksaa a luh chuan taksain a khawih a awlsam zawk.
• Fiber tamna: Fiber tamna ei tur hian a khat nghal vat a, chu chuan ei tam lutuk a ti tlem a ni. Chu mai pawh ni lovin, tui tam tak nena chawhpawlh a nih chuan he fiber hian chaw ei chu chaw ei kawngah awlsam zawkin a kal theih nan a pui a, constipation a veng thei bawk. Colon cancer thenkhat laka invenna atan pawh a pui thei bawk.
• Vitamin leh mineral a pe: Whole grain-ah hian vitamin leh mineral pawimawh tak tak B vitamins, magnesium, leh iron te a awm a.

Sikul kal thei naupang pangngai chuan ni khatah buhfai ‘ounce-equivalent’ pali atanga paruk vel a ei tur a ni. (‘ounce-equivalent’ chu chaw ei khata ei tur awm zat chauh a ni. Entirnan, chhangphut slice khat, cereal no khat emaw, buhfai, pasta emaw, porridge emaw, a chanve emaw, a chanve tal chu buh chi khat atanga lo chhuak tur a ni.

Chuti a nih chuan sugar hi engtin nge ni ang?

Added sugar tamna ei tur (sweetened beverages, biscuit, cake, toffee chocolate, ice cream, thei in tur thenkhat) hian calorie a pai tam a, nutrition a tlem bawk. Sugar tamna ei leh in hi thau lutuk nen a inzawm tlat a ni. Sugar ei tam lutuk hian ha a ti na thei bawk . Nitin kan calorie zawng zawng atanga 10% aia tlem lo chu added sugar atanga lo chhuak tur a ni an ti tlangpui.

Chaw thlum ei ai chuan i fate chu thei ang chi ei tur hrisel tak tak pe rawh. Fruit hi naturally sweet carbohydrate a ni a, naupang mamawh fiber leh vitamins a pe bawk.

Added sugar tihtlem dan tha tak chu soda leh sugary drink dangte chu cut chhuak vek hi a ni. Heng tips te hi hre reng ang che:

• Carbonated soft drink 355 ml (ounces 12 vel) can khatah hian sugar teaspoon 10 (gram 49 vel) leh calorie 150 tlukpui a awm a ni.
• Ram thenkhatah chuan (leh Sri Lanka-ah pawh hetiang dinhmun hi a pung zauh zauh a ni lawm ni?) naupangte nitin ei tur atana sugar dah belh tam zawk hi heng in tur thlum tak tak atanga lo chhuak a ni.
• Ni khata 355 ml sugary drink vawi khat in hian naupang thau lutuk a tipung a ni.
• Sweetened drinks-a acidity hian ha enamel a tithianghlim thei a, sugar tam lutuk hian cavities a siam thei bawk.

In tur thlum emaw ‘juice drinks’ (soda ang chi sugar dah tel fo thin) ai chuan, thau tlemna hnute tui, tui, emaw thei tui 100% emaw pe thin ang che. Mahse hre reng ang che: Thei tui 100% hian sugar a dah tel lo nachungin a chhunga natural sugar awm atang hian calorie a la belh thei tho. Chuvangin naupang kum 7 hnuai lam tan thei tui chu ounces 4-6 (118-177 ml) ah tihtlem tur a ni. Chu aia tam pe suh, chu chu naupang naupang zawk tan 8-12 ounces (237-355 ml) aia tam lo tihna a ni.

Engtin nge chaw hrisel kan thlan ang?

Thil tha leh tha lo hriat hi thil awlsam a ni ngai lo. Food package-a ‘Nutrition Facts Label’ tih hian hei hi a pui thei che a ni.

Carbohydrate hi eng nge a nih chiang taka hriat duh chuan heng number pathum te hi ngaihven rawh:

• Total Carbohydrate: Hei hi gram-a tarlan a ni. He value hian carbohydrate chi hrang hrang a huam a, chungte chu dietary fiber, sugar, leh carbohydrate dangte an ni.
• Dietary Fiber: Hei hi ‘total carbohydrates’ tih hnuaiah tarlan a ni. Dietary fiber hian calorie a pai lo va, fiber tamna diet hian hriselna atan hlawkna tam tak a pe bawk.
• Sugars te chu:Hei hi ‘total carbohydrates’ hnuaiah pawh tarlan a ni bawk. Tunah chuan nutrition label thar chuan natural sugar leh added sugar te chu a thliar hrang ta a ni. Natural sugars hi thei leh bawnghnute ang chi thilah te a awm a. Added sugars hi thil chi hrang hrang, snacks, toffee, leh sweetened beverages-ah te hmuh tur a awm fo thin. Chaw pakhatah sugar a dah tel em tih hriat duh chuan a thil tel list chu en la. Sugar, corn syrup emaw, dextrose, fructose, honey emaw molasses ang chi sweeteners emaw zawng rawh. Heng sweeteners te hi ingredients list tir lama tarlanna product atang hian inthiarfihlim a tha ber.

Carbohydrates hian gram khatah calorie 4 vel awm mahse, snack-a sugar tamna hi a add up nghal vat thei. Tin, heng ‘empty calories’ te hi a tlangpuiin nutrient dang a tlem hle bawk.

Chuti a nih chuan, engtin nge carbohydrates hi ei leh in hrisel takah i siam theih ang? (Hei hi hre reng ang che!)

Okay, carbohydrates leh sugar chungchang kan sawi nasa hle. Chuvangin chu chu ngaihtuah chungin i chhungkuaa mi zawng zawng hriselna hi i ngaihtuah ang u.

• Carbohydrates tha thlang rawh: Thlai chi hrang hrang, thei chi hrang hrang, thlai chi hrang hrang, leh bawnghnute thau tlem leh bawnghnute atanga siam thil te lei rawh.
• Sugar dah belh chaw ei kha tihtlem: A bik takin, in tur thlum, toffee, leh cake te chu a theih ang angin tihtlem rawh.
• Naupangte chu nitin active takin awm tir rawh: inkhelh leh exercise turin fuih rawh.
• Entawn tûr ṭha tak ni rawh: I fate’n nungchang hrisêl tak i tih lai an hmuh hunah, chutiang bawk chu an zir ang. Hei hian an naupan lai atang tawhin nun hrisel tak an neih theih nan a pui dawn a ni.

Carbohydrates hi kan hmelma a ni lo tih hre reng ang che. A pawimawh ber chu carbohydrate chi hrang hrang thlan hi a ni a, a tlem berah . Sugar pawh chutiang bawk chu a ni a, chuvangin natural sugars awmna ei tur tha tak tak thlan a, a theih ang anga added sugars atanga hla taka awm hi a finthlak hle.

` Carbohydrates, sugar, simple carbohydrates, complex carbohydrates, whole grains, added sugars, ei leh in hrisel, ei leh in, naupang hriselna