Carbohydrates leh sugar chungchanga hriat tur thilte!

Vawiin hian kan ei leh in atana thil pawimawh tak, carbohydrates leh sugar chungchang kan sawi dawn a ni. A chang chuan heng chungchang hi sawi tam tak kan hre fo thin. Chuti a nih chuan, hengte hi eng nge ni tak tak, kan taksa tan a tha nge tha lo, engtin nge kan thlan dik ang, i hriatthiam theih tur awlsam takin.

Carbohydrates hi eng nge ni?

A awlsam zawngin kan taksa tana chakna petu ber leh awlsam ber chu carbohydrates hi a ni. Naupang tê emaw, puitling emaw pawh ni se, hrisel taka awm theihna turin an pawimawh hle. Carbohydrates hi kan taksa tan gasoline ang a ni. Chaw ei atang hian kawng lian pahnih hmangin kan hmu thin.

Carbohydrates awlsam tak tak a awm

Hei hi simple sugar kan tih chu a ni . Entirnan, theia awm fructose leh bawnghnutea awm lactose. Mahse hengte hi thei rah tha tak takah pawh a awm tih theihnghilh suh ang che. Chocolate leh sweet drinks ang chi thila awm sugar pawh hi he category-ah hian a tel ve bawk.

Carbohydrates complex tak tak a awm

Hei hi starch kan ti a ni . Starchy thlai chi hrang hrang, potato leh sweet potato, whole grains, buhfai, chhang, leh cereal te atang hian kan hmu thin. Chungte chuan taksa chu a chang chuan chakna tlem a pe thin.

Hengte hi engtin nge taksaah an digested?

Ngaihtuah teh, kan ei carbohydrate zawng zawng, a awlsam emaw, a buaithlak emaw pawh nise, a tawpah chuan kan taksaah hian sugar awlsam takah a inthen darh vek a ni. He sugar hi thisenah a lut leh thin. Hetianga thisen sugar level a san chuan kan pancreas hian insulin an tih hormone a tichhuak thin. He insulin hian thisena sugar awm chu a la a, taksa cell-ah a thawn lut thei a ni. Chumi hnuah chauh chuan chu cell-te chuan he sugar hi chakna atan an hmang thei ang. I hrethiam em?

Tunah chuan, en teh, ei tur thenkhat (a bik takin simple sugar tamna leh refined grains chhang var leh buhfai var ang chi) te hi an ei rang hle a, thisen sugar level a tisang nghal vek a ni. Mahse, complex carbohydrates (whole grain-a awm) chu a digested zawi zawk. Chuvang chuan thisen sugar level a sang zawi zawi a. Thisen sugar level sang nghal tirtu ei tur ei chhunzawm chuan zunthlum ang chi natna i vei theihna a tipung thei a ni.

Carbohydrate tamna ei tur thenkhat chu a dang aiin a hrisel zawk hle. Duhthlan tur tha tak takte chu:

• Cereals leh bran te
• Rice chu bran (brown rice) nen a inzawm a.
• Chhangphut chu bran nen
• Thei
• Thlaihnah
• Thau tlem nei bawnghnute atanga siam chaw

Naupang kum hnih chunglam tan ei leh in hrisel, inthlau tak chuan nitin an calorie zawng zawng atanga 50% leh 60% inkar chu carbohydrates atanga lak chhuah a ni tur a ni. A pawimawh ber chu heng carbohydrates tam zawk hi hmun tha atanga lak chhuah leh added sugars tihtlem hi a ni.

Carbohydrates "tha" leh "tha lo" tih hi a awm em?

Tun hnaiah carbohydrates hian hming chhe deuh a nei a ni lawm ni? Damdawi lam thiam thenkhat chuan...Refined carbohydrates ei tam lutuk – chu chu candy leh sweetened beverage-a awm refined sugar, leh buhfai var leh white flour (pasta leh chhang chi hrang hranga awm) ei tam lutuk hi thau lutuk chhan pakhat a ni.

Carbohydrates "tha lo" te hi eng nge thleng?

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, mahse a khat nghal vat lo. Chuvangin miten an ei tur aia tam an ei thin. Ṭhenkhat chuan taksaah ei leh in engmah an pe tak tak lo - sugary drinks leh toffee ang chi te hi "empty calories" mai, nutritional value nei lo chauh an ni.

Chuti a nih chuan simple sugar zawng zawng hi a chhe vek em?

Ni lo, chutiang chu i sawi thei lo. A chhan chu simple carbohydrates hi ei tur tha tam takah pawh a awm bawk. Entirnan, thei, thlai leh bawnghnute atanga siam thil te. Hengte hian kan 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 a awm a, mahse thil tha tam tak vitamin leh fiber te pawh a awm bawk.

Engvangin nge complex carbohydrates hi a tha em em?

Kum 2015–2020 chhunga American-te tana Dietary Guidelines-ah chuan kan buhfai ei zinga a chanve tal chu complex carbohydrates, a nih loh leh whole grains a ni tur a ni. Whole grain, brown rice, oatmeal, whole-grain bread, leh cereal te hi duhthlan tur tha tak a ni. Thlai chi tamna ei hian zunthlum leh thinlung natna lakah a veng thei a ni. Complex carbohydrates hian a hnuaia hlawkna te hi a nei bawk:

• Digestion hi a slow zawk: Whole grain-ah hian grain hmun thum (bran, germ leh endosperm) te a awm vek a. Mahse, buh chi thianghlim (refined grains)-ah chuan endosperm chauh a awm ber. Whole grains hian ei tur tam zawk a nei a, chuvangin chaw ei hi a zawi zawi zawk a ni. Carbohydrates taksaa a luh chuan taksain a khawih a awlsam zawk.
• Fiber tamna: Fiber tamna ei tur hian a khat che a, chu chuan ei tam lutuk a ti tlem a ni. Chu mai pawh ni lovin, tui tam tak nena inzawm chuan he fiber hian constipation a veng a, colon cancer lakah pawh a veng thei bawk.
• Vitamin leh mineral a pe: Thlai pum puiah hian vitamin B vitamin, magnesium, leh iron te bakah vitamin leh mineral pawimawh tak tak a awm bawk.

Sikul kal thei naupang tam zawk chuan ni khatah buhfai "ounce equivalent" pali atanga paruk vel an ei tur a ni. "Ounce equivalent" chu ei tur pakhata ei tur awm zat a ni – entirnan, chhangphut slice khat; ei tur peih tawh cereal no khat; emaw, buhfai chhum, pasta siam, emaw, buhfai lum cup chanve emaw a ni thei bawk. Heng zinga a chanve tal hi buh chi khat atanga lo chhuak tur a ni.

Sugar chungchang hi han sawi ila.

Sugar dah belh ei tur – soft drinks, biscuit, cake, toffee, ice cream leh thei in tur thenkhat te hi calorie tam mahse nutrition a tlem fo thin. Sugar tamna ei leh in hi thau lutuk nen a inzawm tlat a ni. Sugar ei tam lutuk hian ha a tichhe thei bawk. Nitin i calorie zawng zawng atanga 10% aia tlem lo chu added sugars atanga lo chhuak tur a ni.

Sugary snacks ai chuan i fate hnenah thei chi hrang hrang ei tur hrisel tak tak pe rawh. Fruit hian natural sweetness, carbohydrates, leh naupang mamawh fiber leh vitamins te a pe tha hle.

Added sugar tihtlem dan tha tak chu soda leh sugary drinks dangte chu tihtlem vek hi a ni. Hêng thute hi han ngaihtuah teh:

• Carbonated soft drink 355 ml (12 oz) can khatah hian sugar teaspoon 10 (49 ml) vel leh calorie 150 vel a awm a.
• Naupangte nitin ei leh inah extra sugar an dah dan ber chu sweetened drinks hmangin a ni.
• Ni khata 355 ml sugary drink vawi khat in hian naupang thau lutuk a tipung a ni.
• Sweetened drinks-a acidity awm hian ha enamel a tithianghlim thei a, sugar tam lutuk hian cavities a siam thei bawk.

Sugary drinks emaw fruit drinks (chu chu sugar added pawh a awm thei, soda ang chi) ai chuan low-fat milk, tui, emaw 100% fruit juice emaw pe rawh. Mahse hre reng ang che: Thlai tui 100% hian sugar a dah tel lo nachungin, chu natural sugar atanga calorie chu a pung thei a ni. Chuvangin naupang kum 7 hnuai lam tan thei tui chu ounces 4–6 (118–177 ml) ah tihtlem la, naupang kum upa zawk leh naupang te tan chuan ounces 8–12 (237–355 ml) aia tam lo.

Engtin nge ei leh in chungchangah thu hriat tur i hmuh?

Eng duhthlanna nge tha a, eng duhthlanna nge tha lo tih hriat a awlsam ngai lo. Hemi kawngah hian food package-a Nutrition Facts tih ziak hi a \angkai thei hle.

Carbohydrates chungchang hriat duh chuan heng number pathum te hi zawng la:

• Total Carbohydrate: He value hi gram-a tarlan hian carbohydrate chi hrang hrang a huam a: Dietary Fiber, Sugars, leh carbohydrate dangte.
• Dietary Fiber: Hei hi total carbohydrates hnuaiah a tel a ni. Dietary fiber hian calorie a nei lo a, fiber tamna diet hian hriselna atan hlawkna tam tak a nei bawk.
• Sugars: Hei hi total carbohydrates hnuaiah pawh a tel. Nutrition label thenkhatah chuan natural sugar leh added sugar te hi an thliar hrang a. Natural sugars hi thei leh bawnghnute ang chi thilah te a awm a. Snacks, toffee, leh sweetened beverages-ah te hian sugar added a tam hle. Chaw pakhatah sugar a dah tel em tih hriat nan, a thil tel list-ah hian sugar, corn syrup emaw, sweeteners dang dextrose, fructose, honey, emaw molasses emaw zawng rawh.Thil siamna atana hman tur list-a a chung berah sugar emaw, sweetener dang emaw awmte chu hlat rawh.

Carbohydrates hian gram khatah calorie 4 chauh awm mahse, snacks-a sugar a tam avangin calorie hi a add up nghal vat thei a ni. Tin, heng "empty calories" te hi nutrient dang a tlem tlangpui bawk.

Nun hrisel atana carbohydrates: Thil hriat reng tur

Okay, chuvang chuan carbohydrates leh sugar chungchang kan sawi nasa hle. A pawimawh ber chu carbohydrates tha thlan hi a ni. Chu chu buh chi hrang hrang, thei chi hrang hrang, thlai chi hrang hrang, leh bawnghnute thau tlem leh bawnghnute atanga siamte thlan tihna a ni. Tin, sugar dah belh chaw ei khap bawk ang che. Tin, naupangte chu nitin thawkrim turin fuih bawk ang che.

Tin, theihnghilh suh, entawn tur tha tak i nih a ngai bawk. I fate chuan i nunphung hrisel tak takte chu an hmu ang a, an zawm ang. Hei hian an naupan lai leh an lo puitlin hunah pawh nun hrisel tak neih theihna kawng a hawng ang.

Chuvangin, carbohydrates hi hlauh tur a ni lo va, kan taksain a thlan dik chuan a hman theih tur thil a ni zawk. Got it, a dik em?

Carbohydrates, Sugar, Simple Carbohydrates, Complex Carbohydrates, Whole Grains, Ei leh in, Naupang ei leh in, (Carbohydrates), (Sugar), (Thlai pum), (Ei leh in)