Nun Hrisel Tan Mediterranean Diet: Hei Hi Kan Hriat Tak Ang Em?

Nun hrisel leh hlim taka awm kan duh vek a. Chutianga tih theih dan tha ber leh awlsam ber chu ei leh in inthlau tak, ei leh in tha tak ei hi a ni. ‘Mediterranean Diet’ tih hming hi i lo hre tawh em? Doctor hnen atangin emaw, TV program atang emaw pawh a ni thei. Diet awlsam tak, tui tak, khawvel hmun hrang hranga mi lar tak, hrisel, thinlung tana tha, dam rei theihna kawng a ni. Chuvangin, vawiinah hian chipchiar takin i sawi vek ang u.

Mediterranean Diet hi eng nge ni?

A awlsam zawngin, hei hi diet khauh tak emaw, ei leh in khap tlat emaw a ni lo. Mediterranean tuipui chhehvel ram, a bik takin Greece leh Italy khawthlang lama mite nunphung a ni. Chaw ei chungchang chauh ni lovin, nitin exercise leh midangte nena chaw ei nuam tih te pawh a ni.

He ei leh in chungchanga thil pawimawh ber chu thing leh mau atanga siam ei tur a dah pawimawh ber a ni . Chumi awmzia chu:

• Thlai leh thei thar tam tak ei thin ang che.
• Thlai chi hrang hrang leh legumes (beans, lentils) ei thin ang che.
• Hriselna tichaktu hriak, a bik takin olive hriak hi hman a ni ber.
• Dairy foods (cheese, yogurt) leh chicken leh fish ang chi thil te chu a tlem berah ei thin ang che.
• Sa sen leh sugary desserts ei tlem rawh.

Ngaihtuah teh, hei hi khawlai chawhmeh ang mai a ni. Thlai tlemte nena buhfai ei ang mai a ni a, side dish dal, coconut sambol leh sangha chi khat ei ang mai a ni. Hetah pawh hian chutiang bawk chu a thleng a, mahse a thil siam dan leh a siam dan erawh a danglam deuh hlek a ni.

Engtin nge he ei leh in hian kan taksa tan a hlawkpui?

Khawvel hmun hrang hrangah he diet hian hetiang taka larna a neih hi engmah lo mai a ni lo. Science lama zirchianna tam tak chuan hriselna atana a thatzia a finfiah tawh a ni. Kan taksa tana a hlawkpui chhan lian tak tak engemaw zat a awm.

A hlawkna ber chu:

• Lung natna leh stroke ang chi natna hlauhawmna a tiziaawm.
• Taksa rihna hrisel tak vawng reng turin a pui.
• Thisen sugar level, thisen sang, leh cholesterol level control nan a pui thin.
• Zunthlum leh metabolic syndrome vei theihna a ti tlem.
• Digestive system hriselna a ti tha (gut microbiome).
• Cancer chi hrang hrang vei theihna a ti tlem thei a ni.
• I tar chhoh zel chuan thluak hnathawh that nan a pui thin.
• Hun rei zawk leh hrisel zawka dam turin a pui che.

Okay, chuti a nih chuan engtin nge hei hi ka tan ang?

A bul tan chu i ngaihtuah angin a harsa lo. Vawikhatah engkim tihdanglam vek a ngai lo. Zawi zawiin inthlâk danglamna tê tê siamin i hmang thiam thei a ni. Step awlsam tak tak i tih theih tur thenkhat chu hetiang hi a ni:

• Olive oil-ah thlak rawh: I chaw siamna leh salad-ah butter, margarine emaw, oil dang emaw hmang lovin olive oil hmang tan rawh.
• I snacking thlak rawh: Biscuit leh cake ang chi thil ei ai chuan nut, olive emaw, thei chi khat emaw ei tum ang che.
• Buh chi (whole grains) thlang rawh: Chhang var aiah whole-grain chhang thlang rawh. White rice ai chuan bran tamna brown rice, barley leh chickpeas te chu i eitur ah te dah la.
• Thlai leh salad tam zawk ei rawh: I chaw ei ber ah thlai dang emaw salad dang emaw dah la.
• Sa aiah Legumes: Kar khatah ni hnih emaw ni thum emaw sa ei tawh lo la, chu ai chuan lentils, chickpeas, green beans ang chi thil ei zawk rawh.
• Sugary drinks in pumpelh: In tur thlum leh cordial in ai chuan tui thianghlim in hi hmang thin ang che.
• Dessert atan thei: Sugary dessert ai chuan thei thar ei thin ang che.

A pawimawh ber: I ei leh in lama inthlak danglamna lian tham i siam hmain i chhungkaw doctor emaw doctor emaw nen thurawn dil hmasak phawt a pawimawh a, a bik takin zunthlum, thisen sang, kal natna emaw, damdawi lam natna dang emaw i neih chuan.

Chaw ei tur tha tak tak leh ei tur tlem tur

I tana awlsam zawk nan he diet-a tel ei tur ber berte leh hetiang table-a khap ngai thilte hi han en ila.

He diet hian eng nge a thatna leh a that lohna?

Eng thil pawh ang bawkin he ei leh in hian hlawkna leh harsatna tlemte a nei thei bawk.

Pros

• Flexibility: Hei hi ei leh in khauh tak a ni lo. I duhzawng ei tur hrisel thlan theihna zalenna i nei a ni. Vegetarian leh vegans te pawhin hei hi an insiamrem thei a ni.
• Hriselna atana a thatna finfiah: Thil tam takah a hlawkpui tih finfiahna nghet tak a awm a, chu chu thinlung hriselna te, zunthlum control te, leh dam rei theihna te hi a ni.
• A tui: Hei hi chaw hmin, hmin hmin ei dan a ni lo. Olive oil, thil rimtui, leh thil thar te avang hian eitur chu a tui hle.

Harsatna tenau hmachhawn tur (Cons) .

• Dawr kal tam zawk: Thlai leh thei thar lei a ngaih fo avangin kar khatah vawi tam tak dawrah i kal a ngai mai thei.
• Hman man: Chaw thar, olive oil, leh nut ang chi thilte hi a châng chuan chaw pangngai aiin a man a to deuh thei a.
• Iron tlakchhamna: Sa sen ei hian iron ei a tihtlem avangin i taksain iron a hmuh zat hi fimkhur a pawimawh hle. Hei hi chinfel dan pakhat chu iron tamna thlai ei tur, spinach, lentils, leh chickpeas te dah belh hi a ni.
• Calcium: Dairy products i ei tlem a nih chuan i calcium mamawh pawh ngaihtuah tel tur a ni. I eitur ah hian green vegetables leh almonds ang chi te i dah thei bawk.

Hengte hi harsatna lian tak a ni lo. Ruahmanna mumal tak neih chuan heng harsatnate hi hneh a awlsam hle.