Cholesterol level tihhniam tumin thil chi hrang hrang ti tumtu i ni bawk em? Tichuan soy foods, chu chu tofu ang chi thil ei hi cholesterol tan a tha tih i hre tawh ngei ang. Mi thenkhat chuan chawhmeh atan an oatmeal-ah soy milk tlem an dah thin a, chawhnu lam chaw ei atan edamame tlem an ei thin. Chuti a nih chuan he thawnthuah hian eng thudik nge ni? Soy ei hian kan taksaa cholesterol a nghawng tak tak em? Hemi chungchang hi tlem tal thuk zawkin han sawi ila.
Soy hian cholesterol a nghawng tak tak em?
A awlsam zawngin, a ni, nghawng engemaw zat a nei ve tho. Medical study thenkhatah chuan i ei leh in ah soy protein dah hian cholesterol level a control thei tih an sawi. Mahse hetah hian hriatthiam tur pawimawh tak chu hei hi a finfiahna a nghet vak lo tih hi a ni. Chu chu soy ei ringawt hian cholesterol buaina a chinfel dawn lo tihna a ni.
Mahse hei hi a ni. Soy ei hian i LDL ("bad") cholesterol level chu 3% velin a tihniam tih hmuhchhuah a ni . Tunah chuan, "Wow, 3% hi a tlem a ni lawm ni?" Ni e, a ni. A tlem hle mai. Mahse, mi pakhat tan chuan a cholesterol tihhniamna atana thil tenawm tinreng hmang tangkai tumtu tan chuan he 3% pawh hi a hlu hle.
Tin, soy hi ei tur mai a ni lo. Thil tha dang tam tak a keng tel bawk.
- Protein source tha tak a ni .
- Fiber a tam hle .
- Tin, thinlung tana tha tak tak omega-3 fatty acids thenkhat (mahse salmon leh tuna ang chi sangha-a awm omega-3s chi khat erawh a awm lo).
- A pawimawh ber chu soy hian cholesterol a pai lo va , saturated fat a tlem hle a, taksa tan a pawi hle.
Chuvangin, soy hi cholesterol tihhniamna atana magic bullet a ni lo va, mahse i ei leh in zawng zawngah soy telh hi a finthlak hle a, a bik takin ran thau tamna ei tur aiah.
Chuti a nih chuan, ei turah hian eng nge kan belh tur?
A tha ber tur chuan tuna i ei tur ran thau tamna te hi soy-based products hmangin i thlak tur a ni. Hei hian saturated fat i ei zat tihtlem kawngah kawng thui tak a zawh dawn a ni. I ei leh in lama i tihdanglam theih thenkhat chu hetiang hi a ni.
| Eng chaw nge i ei tlangpui? | Soy meal a thlak theih |
|---|---|
| Ar | Tofu - Entirnan, tofu curry siam theih a ni. |
| Bawnghnute hmin | Soy Sa (Textured Soy Protein) hmanga siam chhuah a ni. |
| Sausage siam a ni | Soy sausage (Soy ui) hmanga siam a ni. |
| Bawng hnute a ni | Soy milk - mahse a label en la, calcium leh vitamin D dah belh chi, leh sugar tlem zawk chi thlang rawh. |
| Butter | Soy nut butter a ni |
| Cheese thau tamna | Soy cheese a ni |
| Processed snacks te pawh a awm | Edamame hmin cup khat |
Soy chungchanga hriat tur tlemte dang
I ei leh in ah soy i dah hmain heng point te hi i ngaihtuah hmasa phawt a pawimawh hle.
1. Soy supplement chungchangah fimkhur rawh
Mi thenkhat chuan soy foods ai chuan soy isoflavone supplement, pill angin an ei thin. Mahse, hengte hian cholesterol tan hlawkna a nei tih finfiah a la ni lo. Chuvangin, artificial supplement ai chuan whole soy foods , tofu, soy milk, leh edamame te ei hi a tha ber.
2. A hming hian bumna a thlen thei.
Product-a "soy" tih thumal a lan vang mai mai hian soy protein a pai tih ngaihtuah suh.
- Soy sauce leh soybean oil ah hian soy protein a awm lo.
- Packed food thenkhatah chuan "Soya" tih ziak a awm thei. Chu chu "Soy" tihna thumal dang a ni.
3. Label chhiar hi tih ngei ngei tur a ni!
Soy product i lei dawnin a label kha uluk takin chhiar thin ang che. Saturated fat , cholesterol , chi leh added sugar te tel lo product thlang ngei ang che . A châng chuan, ‘hrisel’ tia ngaih soy product-ah hian a ṭul lovah heng thilte hi a awm thei a ni.
Soy engzat nge ka ei ang? Side effect a awm em?
Soy i ei ngai lo a nih chuan vawi khatah tam tak ei tan suh. Zawi zawiin tan rawh . Kar khatah ni engemaw zat i eitur ah ran protein aiah soy thlak tum ang che. Saturated fat i ei tam lutuk leh natna vei theihna zawng zawng tihtlem nan a tha hle.
Diet tha ber chu thil pakhata rit tak a ni lo tih hre reng ang che. Ei leh in inthlau tak, thei chi hrang hrang, thlai chi hrang hrang, thlai chi hrang hrang, thlai chi hrang hrang, leh bean te pawh telh hi a hrisel ber a ni.
Soy hi a tlangpuiin a tlem berah ei a him a, mahse mi thenkhat chuan soy avanga harsatna engemaw zat an nei thei. Hei hi a tlem hle a, mahse hriat chian a tha.
- Chaw ei lama harsatna: pum na, pum na, etc.
- Allergy: Mi thenkhat chuan soy allergy an nei thei.
Hei bakah hian mi thenkhat zingah "soy ei tam lutuk hian hormone a nghawng thei" tih thu a awm bawk. Hemi chungchangah hian ngaihdan inhnialna hrang hrang a awm avangin thutlukna siam nghal a harsa hle.
Chuvangin, i ei leh inah soy engzat nge i dah tur tih leh i tan a tha em tih doctor nen inbiakna neih hi a him ber a, a finthlak ber bawk.
Take-Home Thuchah a ni
- Soy ei hian cholesterol tha lo (LDL) level chu 3% velin a tihniam thei a ni. Chu chu nghawng lian tak a nih loh laiin, hriselna zawng zawng tan a hlawkthlak hle.
- A tha ber tur chuan tuna i ei mek ran chaw thau tamna, vawk, bawnghnute leh cheese te chu tofu leh soy sa ang chi ei tur hmangin thlak rawh.
- Soy product i lei dawnin a label chhiar la, added sugar, salt leh saturated fat tlem zawkte chu thlang rawh.
- Soy foods pum (tofu, soy milk ang chi) ei hi soy supplement ei ai chuan a hlawk zawk.
- Soy engzat nge i ei tur tih emaw, a side effect awm thei tur emaw zawhna i neih chuan doctor nen inbiakna neih a pawimawh hle.
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