Mi tam tak chuan " thau " tih thumal kan hriat hian kan hlau deuh thin a ni lawm ni? "Ka thau ang," "Cholesterol ka siam ang," leh "Heart attack ka nei ang" tih ang chi te hi ka rilruah a lo lang thin. Tun hma chuan Doctor ten thau tihtlem emaw, thau loh emaw min ti thin. Mahse tunah chuan medical science a lo thang chho ta a, thau kan ei zawng zawng hi kan taksa tan a tha lo vek lo tih kan hria. Dik tak chuan, i cholesterol level control thei leh hrisel taka awmtir thei tur thau "tha" a awm.
Engvangin nge thau hi kan taksa tan a pawimawh?
A awlsam zawngin sawi ila, thau hi kan taksa hrisel taka hnathawhna atana ei tur pawimawh tak a ni. Heng thau te hian kan taksa tan engzat nge hna an thawh tih hi han ngaihtuah teh.
- Energy a pe: Thau hi chakna petu lian tak a ni a, nitin hnathawhna atana chakna mamawh a pe a ni.
- Taksa lumna a vawng reng: Thau hian kan taksa lumna a ti nghet thei.
- Building cells: Taksa chhunga cell zawng zawng hi cell membrane atanga siam a ni a, chutah chuan thau a awm a.
- Organ a humhim: Thau hian chhungril taksa peng pawimawh tak tak, thinlung leh kal vel chu venhimna khuh angin hna a thawk a.
- Vitamin a lakluh theih nan a pui: Thau hi taksain thau-a inthiar theih vitamin A , D, E, leh K te a lakluh theih nan a pawimawh hle.
- Hormone a siam chhuak : Taksa hnathawh hrang hrang control tu hormone siam nan thau hi a pawimawh hle.
A pawimawh ber chu kan ei leh in ah thau chi dik tak, a zat dik tak te dah tel hi a ni . Unsaturated fats hi taksa tana thau ‘tha’ te hi a ni. Saturated leh trans fats te hi kan fimkhur tur ‘bad’ fats an ni. Tunah hian hengte hi a hranin han thlir ila.
Saturated leh unsaturated fat te hi eng nge ni?
Heng thau chi hnih inthlauhna ber chu an chemical structure a ni. Mahse, chutiang thil buaithlak tak takte chu sawi lo ila, awlsam takin hrethiam ila.
- Saturated fats : Hengte hi room temperature-ah chuan solid an ni tlangpui. Coconut oil leh butter te hi han ngaihtuah teh. Khaw vawt takah chuan lungah an chang thin a ni lawm ni? Chutiang chu a ni.
- Unsaturated fats: Hengte hi room temperature-ah chuan liquid an ni. Entirnan olive oil leh sunflower oil te hi a ni.
Engvangin nge saturated fats hi kan ngaihtuah tur?
Saturated fat tamna ei tam lutuk hian kan "bad cholesterol" ( LDL cholesterol ) level a sang thei a ni. He LDL cholesterol hi kan thisen kalna bang ah a awm a , a blockage thin. Hei hian natna khirh tak tak, lung natna leh stroke te a thlen theihna a tipung a ni.
| Saturated Fat tamna ei tur | |
|---|---|
| Sa sen a ni | Bawngsa, kel sa, vawk sa |
| Vawk vun nei | Vawk vun nei |
| Full-fat bawnghnute atanga siam | Bawnghnute, Cheese, Ice Cream, Yogurt te a awm bawk |
| Butter leh Ghee te a ni | Butter leh Ghee te a ni |
| Thlai hriak thenkhat | Coconut hriak, palm hriak |
Mahse, heng saturated fats chungchangah hian damdawi lam khawvelah ngaihdan hrang hrang a awm. Zirchianna thenkhat chuan thinlung natna nen direct-a inzawmna nei tih finfiahna a awm lo niin an sawi. Mahse, American Heart Association ang pawl lian tak takte chuan nitin i calorie 5%-6% aia tam chu saturated fats atanga i hmuh loh nan an rawt a ni. A pawimawh ber chu saturated fats ai chuan eng nge i ei tih hi a ni. Entirnan, saturated fats aiah unsaturated fats ‘tha’ hmanga thlak hian thinlung natna i vei theihna a ti tlem thei a ni.
Unsaturated Fats a awm lo
Hengte hi "thau tha" kan tih te hi an ni. Thlai, nut leh sangha atanga kan hmu ber. Thinlung leh taksa peng dang tana tha an nih avangin doctor-te chuan thau tha lo ai chuan kan ei leh in-ah telh a rawt a ni.
Unsaturated fats hi chi hnih ah then a ni a, chungte chu:
1. Monounsaturated fats: Heng oil te hi room temperature-ah chuan liquid an ni a, mahse refrigerator-ah an dah chuan an solidify thin.
- Eng ei tur nge hengte hi a awm?: Avocado, olive oil, canola oil, peanut oil, nut ang chi almond, cashew, leh hazelnut te.
2. Polyunsaturated fats: Heng oil te hi room temperature-ah leh refrigerator-ah te liquid-in an awm reng a.
- Eng ei tur nge hengte hi a awm?: Flaxseed, corn oil, soybean oil, sunflower oil, walnuts, sangha hriak nei salmon, tuna, leh mackerel te.
Omega-3 leh Omega-6: Engvangin nge an pawimawh em em?
Omega-3 leh Omega-6 tih hi i hre tawh em? Hengte hi a chunga kan sawi tak polyunsaturated fats category-ah hian an tel a ni. Kan taksain amahin a siam theih loh avangin "essential fatty acids" an ti bawk. Chumi awmzia chu kan ei leh in atanga kan hmuh a ngai tihna a ni.
Omega-3 Fatty Acids hmanga siam a ni
Zirna hrang hrangah chuan hengte hian rilru lam natna vei theihna a ti tlem tih hmuhchhuah a ni. Anni hi chi thum a awm a, chungte chu EPA, DHA (sanghaah hmuh tam ber), leh ALA (thlai atanga hmuh theih) te an ni.
- A chhuahna tha ber: Kar khatah vawi hnih tal sangha hriak, salmon, mackerel, leh herring te ei hian omega-3s i hmu thei a ni. Flaxseed leh walnut-ah te pawh a awm bawk.
Omega-6 Fatty Acids a awm bawk
Chungte chu thlai hring, nut, leh thlai hriak-ah te a awm a. Tun hma chuan thinlung tan tha lo nia ngaih ni mah se, tunlai zirchianna atanga a lan dan chuan thinlung hriselna atan pawh a hlawkpui hle.
Thau chi hrang hrang ei loh tur: Trans Fats
Hei hi thau chi hrang hrang a chhe ber leh hlauhawm ber a ni. Sa leh bawnghnute atanga siamah hian a pianphungah tlemte chauh awm mahse, kan ei tam zawk hi trans fats hi factory-a siam artificial-a siam a ni. Liquid vegetable oil te hi hydrogen (hydrogenation) dahin an solidified thin. Hei hian ei tur chu rei zawk dahkhawm theihna a siam a, chubakah a thlum leh a lan dan tha zawk a pe bawk.
Chaw pakhat chu "trans fat-free" tih a nih vang mai maiin a hrisel vek ang tih ring suh! Sugar, chi emaw, saturated fat emaw a tam lutuk thei. Chuvangin label chu ngun takin chhiar fo ang che.
Hengte hi a thlum viau mai thei, mahse i taksa tan a tha lo. Heng thau hrisel lo te hian LDL cholesterol tha lo level a tisang a, HDL cholesterol tha level a tihhniam bawk. Hei hian thinlung natna, stroke, leh type 2 diabetes vei theihna nasa takin a tipung a ni .
| Trans Fat awm thei ei tur | |
|---|---|
| Chaw hmin (fried foods) te | French fries, patties, rolls te pawh a awm bawk |
| Bakery atanga thil siam chhuah | Cake, pastry, biscuit, cookies, donuts te pawh a awm bawk |
| Margarine (Stick emaw tub emaw hmanga siam) . | Margarine chi thenkhat |
| fast food a ni | Microwave popcorn, pizza vawt tak hmanga siam a ni |
Take-Home Thuchah a ni
- I thinlung leh taksa pum pui hrisel taka awm theih nan i ei leh in a thau i dah tam zawk hi unsaturated fats ‘tha’ atang hian la rawh . I eitur ah hian avocado, nut, sangha hriak, leh olive oil ang chi thil te dah tel bawk ang che.
- Sa sen, vun nei lo vawk, full-fat dairy products, leh coconut oil, saturated fats ‘tha lo’ nei te ei tlem rawh .
- Fried foods, bakery products, leh processed fast foods, trans fats ‘hlauhawm’ tak tak awmna te chu a theih ang anga ei loh tur a ni. An ei kha bansan vek pawh a pawi lo.
- I ei leh in tam zawk hi thlai, thei, legumes, whole grains, leh lean proteins, sangha leh vun nei lo vawk atang hian la rawh.
- Store atanga thil i lei dawnin a label chu ngun takin chhiar thin ang che.Thau, sugar leh chi a awm zat hi fimkhur rawh.
- I cholesterol level emaw, i ei leh in emaw chungchangah ngaihtuahna emaw zawhna emaw i neih chuan i doctor nen sawiho rawh.
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