Chawhmeh emaw chawhnu tea emaw atan waffle tui tak, lum tak chu tu nge duh lo ang, a dik em? Mi thenkhatin syrup an dah tel a, thenkhat chuan ice cream nen an ei bawk. Mahse, doctor-in zunthlum i vei tih a hrilh che atang khan he chaw tui tak hi lungngai takin i en reng a ni ngei ang. "Hei hi ka ei leh tawh ngai lovang," i ti mai thei. Mahse, chutiang chu a ni tak tak em? Zunthlum vei tan chuan waffle hi khap tlat a ni em? Thu lawmawm tak chu, ni lo! I ti thei a, mahse inthlak danglamna tenau tlemte nen, leh hrisel takin. Chumi chu vawiinah hian han sawi ila.
Engvangin nge dawr a kan ei thin waffle pangngai te hi zunthlum tan a tha loh?
Diabetes vei tan regular waffle hi a tha lo chhan hi han hrethiam hmasa ila. Hei hi chhan hrang hrang a awm a.
Waffle hi chhangphut, sugar, butter, bawnghnute, leh artui ang chi thil hmanga siam a ni tlangpui . Hengte hi pakhat hnu pakhatin han thlir ila.
- All-purpose flour: Hei hi harsatna lian ber a ni. All-purpose flour hi carbohydrate awlsam tak a ni. A awlsam zawngin, a hmanga siam chaw i ei hian a hmin rang hle a, i thisenah sugar a belhchhah a ni. Hei hi ``High Glycemic Load'' kan tih chu a ni. Zunthlum vei tan chuan a thisen sugar level a sang nghal vat a, rang takin a sang lo.
- Sugar: Chuti a nih chuan he thil hi sawi a ngai lo. Waffle batter-a sugar dah tel bakah a chunga maple syrup leh chocolate syrup ang chi thil te hi i thisen sugar level tisang thei thil a ni. Maple syrup tablespoon khat hian regular white sugar tablespoon khat aiin carbohydrates a nei tam zawk tih i hria em?
- Butter leh Eggs: Hengte buaina chu saturated fat, a nih loh leh ``Saturated Fat`` . Hetiang thau hi i ei tam lutuk hian kan thisen kalna kawngah a tla thla thei a, zawi zawiin a tikhawlo thei a ni. Zunthlum vei chu lung natna vei theihna a sang tawh hle. Chuvangin, heng ei tur ei hian chu risk chu i tipung duh lo a ni lawm ni?
Restaurant thenkhata an ei thin "chicken and waffles" ang chi chaw hi han ngaihtuah teh. Cheese leh bacon ang chi thil i dah tel chuan chu chaw vawi khat ei chuan calorie leh thau hrisel lo tam tak a belhchhah a, chubakah nitin i calorie i ei zat pawh a belhchhah bawk. Chuvangin, pawn lama chaw ei hunah fimkhur hle a ngai a ni.
Chuti a nih chuan engtin nge heng waffle te hi hrisel taka kan siam theih ang?
Awle, chuti a nih chuan, lungngai suh. Waffle hi in lamah i siam thei a, a tui leh hrisel ang bawkin a tui bawk. I tih tur chu a hmaa kan sawi tawh hrisel lote ai chuan hrisel lo substitute hmang mai tur a ni.
A hnuaia table hi han en teh. Hei hi awlsam taka hrethiam turin a pui ang che.
| Hriselna atana chhiatna thlen thei | Hriselna atana hman tur dang |
|---|---|
| All-purpose flour a ni | Whole-wheat flour hmang rawh . Fiber a tam avangin sugar chu thisenah a lut zawi zawi a. Sorghum flour leh chickpea flour ang chi thil te pawh i pawlh thei bawk. |
| White Sugar a ni | Sugar tam lutuk tihtlem rawh. A tul chuan Stevia ang chi natural sweetener tlemte i hmang thei bawk. Mahse, chu chu i doctor hnenah pawh zawt rawh. |
| Butter | Vegetable oil quality tha tak emaw, coconut oil hmin tlem emaw hmang la. |
| Eggs a ni | Egg aiah flax egg i siam thei bawk. Flaxseed ground tablespoon 3 chu tui tablespoon 1 nen chawhpawlh la, jelly ang maia a siam thlengin rei vak lo dah la. Hei hi artui aiah hman theih a ni. |
| Syrups, Ice cream, Chocolate te pawh a awm bawk | Chu ai chuan a chungah thei thar (strawberry, banana, blueberries), yogurt thlum loh, cinnamon powder tlem, chia chi, emaw, almond emaw cashew emaw hmin ang chi nut emaw dah la. |
Size pawh a pawimawh hle mai!
Hriselna atana siam pawh ni se, ei tam lutuk hi a tha lo tih hre reng ang che. Portion control hi a pawimawh hle. Waffle te tak te pakhat khat ei hi a tawk.
Nitin waffle i ei thei lo. Mahse, a chang chuan, i duh hun hunah hetianga siam hi harsatna a awm lo. I thilpek i pek ang mai a ni.
Doctor nen inbia ngei ang.
He thuziak ah hian thurawn tlangpui thenkhat kan rawn tarlang a. Mahse, i zunthlum dinhmun, i damdawi ei dan, i taksa rih zawng leh i hriselna zawng zawng hi midang nen a danglam a ni.
Chuvangin, i doctor emaw, nutritionist emaw chauhvin i tana ei tur tha ber leh engzat nge i ei tur tih chiang takin a hrilh thei che a ni. Chutiang taka i ei leh in tihdanglam hmain i doctor rawn hmasa phawt ang che . Tichuan hlauhna leh lungkhamna awm lovin i chaw ei chu nuam i ti thei tawh ang.
Take-Home Thuchah a ni
- Zunthlum i nei a nih pawhin waffle ei kha i chawlhsan vek a ngai lo. A siam dik chuan a chang chuan i ei thei bawk .
- Waffle siam dawnin chhangphut chi pangngai hmang lovin fiber tamna whole-wheat flour hmang zawk ang che.
- Sugary syrup leh ice cream ai chuan toppings hrisel tak tak, thei thar, yogurt, leh cinnamon powder te thlang rawh .
- Restaurant-a pawn lama chaw i ei chuan a thil siam tur leh a zat tur ngaihtuah nawn leh rawh. In lamah mahni in siam a tha ber.
- Ei leh in lama inthlak danglamna i siam hmain i doctor nen inbia a, an remtihna lak hmasak hi a him ber a, a remchang ber bawk.
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