I chhangphut chungah butter tlem i theh emaw, cheese chi khat ei i tum emaw hian i chhungte hnen atanga, "Aw, chutiang ei chuan i cholesterol a tipung ang a, heart attack a thlen ang ?" Hun rei tak chhunga kan hriat tawh thawnthu pakhat chu heng rannung thau, chu chu saturated fats , hi thinlung tan a tha lo tih hi a ni. Sa, cheese, bawnghnute, leh butter ang chi thil atanga lo chhuak heng thau te hian thinlung natna a thlen thin tih min hrilh fo thin. Chu ai chuan "thau tha" nut, sangha, leh thlai hriak te ei dan pawh kan zir ta zawk a ni. Mahse, he thawnthu hi a dik tak tak em? Vawiin hian a chanchin chiang takin i chhui chhuak ang u.
Research thar hian thawnthu danglam tak a sawi a ni
Tun hnaia zirchianna chuan he rinna hlui hi a ti nghing deuh a ni. Hei hi han ngaihtuah teh: Zirna 72-a zirchianna lian takah chuan saturated fats ei leh thinlung natna vei hi inzawmna dik tak a awm lo tih hmuhchhuah a ni . Chu mai ni lovin, monounsaturated fats , olive oil leh avocado ang chi thila awmte hian a hmaa an ngaihtuah angin thinlung natna laka invenna a pe lo tih a hmuchhuak bawk.
Hetiang thil hi a vawi khatna a ni lo. Kum tlemte kalta a zirchianna ang chiah hian saturated fats leh thinlung natna inzawmna a hmuchhuak lo bawk.
Mahse heng zirchianna atang chauh hian thutlukna hnuhnung ber kan siam thei lo. Khawvela hriselna lama pawl lar tak tak, entirnan, American Heart Association te chuan saturated fat ei tam lutuk hian thinlung natna a tipung tih an la sawi reng a ni. An inkaihhruaina an la thlak lo. Chuvangin he thawnthu hi a sir pahnih a awm a ni.
Chuti a nih chuan eng nge kan tih ang? Engtin nge kan ei ang?
Science-in he thu hi chhanna chiang tak a hmuh hma chuan eng nge kan tih ang?
He zirchianna thar hi en mai mai suh la, steak, butter, leh cheese ang chi thilte hi mawhpuh nghal mai suh. A pawimawh ber chu kan ei thau chi hrang hrangte hi fing taka ngaihtuah hi a ni.
Heta concept pawimawh tak chu “replacement” tih hi a ni. Nutritionist-te sawi angin, “I ei leh in atanga saturated fat i paih a, polyunsaturated fats i thlak chuan, thinlung natna i vei theihna tihziaawmna kawngah hlawkna chiang tak i hmu a ni,” a ti.
Tunah chuan heng thau chi hrang hrangte hi i tan chuan a buaithlak deuh mai thei. A awlsam zawngin i vawng ang u.
| Fat Type a ni | Khawi atanga lo chhuak nge? (A chhuahna hmun) | Engtin nge tih ang? (Eng nge Tih Tur?) |
|---|---|---|
| Saturated Fat a ni | Sa sen, butter, cheese, bawnghnute pum, coconut oil, palm oil. | I chawlhsan vek a ngai lo, mahse khap tlat rawh. |
| Monounsaturated Fat a awm bawk | Olive oil, avocado, buhfai, almond, cashew te pawh a awm bawk. | Duhthlanna tha tak a ni. Chaw ei tur ah te dah tel bawk ang che. |
| Polyunsaturated Fat a awm bawk | Nga hriak nei, salmon, mackerel, sardines, leh herring te. Soy, corn, leh canola hriak te hi a ni. Walnuts, flax chi hrang hrang. | Lung hriselna atan a tha hle. Hengte hian saturated fats thlak hi a tha ber. |
A awlsam zawngin, i butter i tihtlem a, chu ai chuan olive oil, sangha chi khat emaw, i salad-ah nut tlemte emaw i dah chuan i thinlung hriselnaah danglamna nasa tak a thlen thei a ni. Polyunsaturated fats hi omega-3s kan hriat vek tawh leh...Fatty acids Omega-6 an tih tan a ni.
A chinfel dan tha ber: ‘Whole Foods’ pattern
Lung natna laka invenna tha ber chu ei tur pum pui, siam chhuah loh tam thei ang ber ei hi a ni.
Chu chu eng nge a awmzia? Package, canned, leh processed foods ai chuan natural food a tam thei ang ber ei tihna a ni .
- Nga thar
- Legumes te chu bean, peas, leh lentils te an ni
- Thlai leh thlai thar te
- Brown Rice a ni
- Nuts te chu peanut, cashew, leh walnut te hi a ni
- Nuts te hi pumpkin chi leh sunflower chi ang chi te hi a ni
- Vegetable oil leh olive oil te a awm bawk
- Yogurt, skim milk, leh sa leh cheese thlan tha tlemte ang chi thil te
Hei hi entirnan tha tak chu Mediterranean diet , an eitur ah hian thau 45% vel a awm a, mahse olive oil, sangha, leh nut ang chi hrisel tak tak atanga lo chhuak a ni.
A tawp berah chuan diet chauh hi thinlung natna thlentu a ni lo tih hre reng ang che. I genes leh i nunphung (meizial zuk te, exercise lak loh te, leh stress level sang tak te) te hian hmun pawimawh tak an chang bawk.
I ei leh in chungchangah emaw, thinlung natna i vei theihna tur emaw chungchanga zawhna emaw, ngaihtuahna emaw i neih chuan a tha ber chu i chhungkaw doctor nena inbiakna neih hi a ni. I hriselna dinhmun a zirin thurawn tha ber ber a pe thei che a ni.
Take-Home Thuchah a ni
- Tunah chuan saturated fats (butter, cheese, sa) hi a chhe vek tih ngaihdan hi zawhna a awm ta. Mahse, chu chuan ei tam lutuk chu a pawi lo tihna erawh a ni lo. A zat control a pawimawh .
- A pawimawh ber chu thlak danglam hi a niSaturated fats aiah polyunsaturated fats – sangha hriak, nut, leh thlai hriak-a awm – hmanga thlak hian thinlung natna a ti tlem thei a ni.
- Processed foods a theih ang anga ei loh tur a ni a , whole foods ei tur a ni . Brown rice, thlai, thei, legumes, sangha, leh nut te hi entirnan a tha hle.
- Diet chauh hian thinlung natna a nghawng lo. I nunphung, exercise, zu in loh , leh stress enkawl dan te pawh a pawimawh hle.
- I hriselna chungchangah rinhlelhna i neih chuan rinhlelhna siam loh tur. Doctor hnen atangin thurawn dik tak la rawh.
Saturated Fat, Saturated Fats, Lung hriselna, Cholesterol, Lung natna, Ei leh in hrisel, Polyunsaturated Fat
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