Pasta ngaina tak i ni em? Supermarket-a pasta dum pangngai packet bulah chuan brown pasta packet chu i hmu tawh ngei ang. "Eng nge a danglamna?" Dik tak chuan brown pasta hi a hrisel zawkin a nutritious zawk hle. Vawiin hian engvangin nge white pasta aiin whole-grain pasta i thlan zawk tur tih hi han sawi ila.
A hmasain, heng ‘whole grains’ te hi eng nge ni?
Hei hi hriatthiam a awl hle mai. Buh chi eng pawh han ngaihtuah teh, entirnan buh chi khat. A ṭhen lian pathum a nei a.
1. Bran: Hei hi buh chi pawn lam layer venhimtu a ni a, fiber, vitamin leh mineral tamna a pai a ni.
. B vitamins, vitamin E, leh thau hrisel tak tak a pai a ni.
3. Endosperm: Hei hi buh chi lian ber a ni. Carbohydrates a pai tam ber a, chu chu starch a ni.
Tunah chuan en teh, chhang var, pasta var, leh buhfai var kan ei ṭhin chu buh chi aṭanga thil \angkai tak tak, bran leh germ an tihte pahnih paih chhuahna hmanga siam a ni. A la awm chhun chu starchy part (endosperm) chauh a ni. Hei hi ‘refined grains’ kan tih chu a ni. Hemi kawngah hian thlai chhunga ei tur hlu tak tak tam tak chu a bo vek a ni.
A châng chuan hetianga nutrient hloh tawh ṭhenkhat chu artificial-in an dah leh ṭhin. Chu chu ‘enriched’ kan tih chu a ni. Mahse, a bo zawng zawng chu a belhchhah vek lo.
Chuti a nih chuan ‘whole-grain’ tih awmzia chu eng nge ni? A chunga kan sawi tak hmun pathum, bran, germ leh endosperm te hi paih vek lovin chhangphut pakhat atanga siam ei tur tihna a ni. Chuvangin kan taksa hian nutritional value sang ber a dawng a ni.
Whole-grain pasta ei hian eng hlawkna nge a neih?
I pasta pangngai aia whole grain pasta thlan hian i ngaihtuah aiin hriselna atan hlawkna a nei tam zawk. A pakhat zel hi han thlir ila.
| Advantage / A nghawngtu Sector | Thil tha lo thleng leh a sawifiahna |
|---|---|
| Thinlung Hriselna | Zirna hrang hrangah chuan whole grains ei fo hian lung natna vei theihna chu 20-30% in a tihniam thei tih hmuhchhuah a ni. Anni hian taksaa cholesterol ‘tha lo’, a nih loh leh LDL a tihhniam bakah, thisen a thau chi khat , total cholesterol leh triglycerides te pawh a ti tlem bawk. |
| Chaw ei leh in hriselna | He chawa fiber tamna hian chaw ei kham a veng a, ril hnathawh a tidanglam a, intestines-a inflammation tihziaawmna atan a pui bawk. Hei hian diverticular disease ang chi natna lo awm theihna a ti tlem a ni . |
| Zunthlum laka invenna | Whole grains hi carbohydrate complex tak a ni. Chuvang chuan an digest nan hun rei zawk an hmang thin. Hei hi a thatna chu thisenah sugar dah zat an ti hniam zawk a ni. Hei hian thisen sugar level sang nghal (blood sugar spikes) a veng a ni. Type 2 Diabetes vei theihna hi 30% velin a tlahniam thei a ni. |
| Weight Management a ni | Fiber an tam avangin hengte hi tlem tal ei pawh nise, rang takin i puar ang. Chuvang chuan kan chaw ei zat hi a thunun a ni. Taksaah hian a tul lova calorie a khawlkhawm hi a tlahniam a ni. Mahse hre reng ang che, hei chauh ei hian i taksa rihna i tihtlem thei lo, hei hi balanced diet-a tel ve chauh a ni. |
| Cancer vei theihna tihziaawmna (Cancer Prevention) . | Research thenkhatin a tarlan dan chuan, whole grains ei tam lutuk hian colorectal cancer vei theihna hi 21% in a hniam zawk a ni . Tin, chaw ei kawng cancer dangte laka invenna kawngah pawh an pui hle niin an ngai bawk. |
He eitur ah hian eng nutrient dang nge a awm?
Whole grains hi vitamin leh minerals dahkhawmna hmun a ni. Hetah hian i hmuh tur chu:
- Protein a awm a
- Antioxidants - taksa cell tihchhiatna a veng
- Thir
- Zinc a ni
- Vitamin B chi hrang hrang
- Folic Acid hmanga siam a ni
- Magnesium a ni
- Selenium a ni
Heng nutrient zawng zawng hian i immune system a tichak a, ruh hriselna a vawng reng a, taksa hnathawh dan dik a vawng reng bawk.
I lei hmain heng thilte hi ngaihtuah hmasa phawt ang che
Thil pakhat chu ‘whole-grain’ tia ziah a nih vang mai mai chuan 100% hrisel a ni tihna a ni lo . A châng chuan thil siamtute chuan a thlum tihpun nân sugar, chi leh preservatives tam zâwk an dah ṭhîn. Chuvangin thil i lei hmain ingredients list chhiar hmasak a pawimawh.
Ni khata buhfai kan ei zinga a chanve tal chu buhfai pum a nih chuan kan hriselna atana investment ropui tak a ni.
Chumi awmzia chu, ni khatah chhangphut 4 i ei a nih chuan, a tlem berah 2 tal chu kurakkan chhang, atta piti chhang, etc. ang chi thil ni ta se a ropui hle ang, chutiang bawkin pasta i ei dawnin pasta dum ai chuan he brown whole-grain pasta hi thlang zawk ang che.
Take-Home Thuchah a ni
- I chhang dum hman thin, pasta dum, leh buhfai var ei ai chuan an ‘whole-grain’ alternative, brown pasta, whole-wheat chhang, leh brown rice with bran te chu thlang zawk rawh.
- Heng ei tur a fiber tamna hi i gut health, heart health, diabetes management, leh weight management atan a tha hle.
- ‘Whole-grain’ tih ziak nei pawh nise, sugar leh chi a dah zat hriat chian nan ingredients list hi chhiar ngei ngei tur a ni.
- Hei chauh ei hian natna zawng zawng a tidam lovang a, taksa rihna tihtlem nan a pui lo bawk. Balanced diet atana thil pawimawh tak mai a ni .
- I ei leh in emaw, i hriselna dinhmun emaw chungchangah harsatna i neih chuan i chhungkaw doctor nen inbiakna neihpui a, thurawn lak a tha ber.
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