I taksa rihna tihtlem i tum em? Tichuan i ei leh in leh i plate-a i dah zat hi i ngaihven hle mai thei. Chu chu thil tha tak a ni. Mahse, zawhna ka zawt thei che em? I glass-a i dah tur pawh i ngaihtuah ve em? Mi tam tak chuan an ei leh in thunun mah se, an in tur hi an ngaihtuah vak lo. Chutah chuan tihsual lian tak chu a thleng thin. Chaw hrisel nen sugar leh calorie tamna in tur i in chuan i taksa rihna tihtlem tumna zawng zawng chu a tlahniam thei a ni.
"Empty Calories" tih hmelma hlauhawm tak chu.
A awlsam zawngin sawi ila, soda, thei in tur packaged, energy drink, leh sports drinks te hian sugar leh calorie a khat a, mahse taksa mamawh ei tur engmah a pe lo. Hengte hi "empty calories" kan ti thin. Oil aiah i car chhunga tui dah ang maiin ngaihtuah rawh. Car tank a khat a, mahse engine hian power a hmu lo. Heng in tur te pawh chutiang bawk chu a ni. Chaw tiharh che mahse i taksaah engmah an ti tha lo va, a tawpah chuan i tih tur awm chhun chu a tul lo taka taksa rihna i tihpun mai mai a ni.
Heng in tur chi hrang hrang i in chhunzawm hian i thau a tipung mai bakah natna khirh dang engemaw zat i vei theihna a tipung bawk ang.
- Type 2 Diabetes a ni
- Lung Natna
- Zu ni lo, thau natna (NAFLD) .
- Hriselna lama harsatna lian tham dangte
In tur thenkhat hi taksa rihna tihtlem tumnaah a dang aiin a hlauhawm zawk tih hre reng ang che. Chuvangin eng in tur nge i pumpelh ngei tur tih hi han thlir ila.
I taksa rihna tihtlem i tum a nih chuan heng in tur te hi inthiarfihlim rawh!
Sugary drinks chungchang sawi dawn chuan mi zawng zawng hi siam vek an ni lo. Ṭhenkhat chu calorie leh thau tamna mak tak mai an ni. Hengte hi a mawhphurtu ber thenkhatte chu an ni.
| In tur chi hrang hrang | Engvangin nge a pawi? |
|---|---|
| Milkshakes te pawh a awm | Hengte hi thau leh calorie bomb mai a ni. Chocolate milkshake pangngaiah hian calorie 570 thleng, thau gram 22, leh sugar gram 66 thleng a awm thei. Chu chu nitin glass khat chauha i calorie ei zat hmun thuma ṭhena hmun khat vel a ni! Chu aia hlauhawm zawk chu "freakshakes" lar tak takte hi a ni. Cookie, cake piece leh chocolate bar te dah a nih chuan awlsam takin nitin i ei tur calorie chu calorie 1,000 velin a tipung thei a ni. |
| Soda leh carbonated drinks te pawh a awm bawk | Hengte hi mak tih tur a awm lo. Soda pangngaiah hian calorie 150 leh sugar teaspoon 7 (gram 35) vel a awm a. World Health Organization rawtna ang chuan mipain ni khatah sugar gram 36 aia tam ei a, hmeichhiain gram 25 a ei hi a dik lo. Tin, en teh, chu limit pelh tur chuan soda bottle khat chauh a tawk a ni lawm ni? Ni khata soda bottle khat in belh pawhin kum khat chhungin taksa rihna nasa tak a tipung thei a ni. |
| Sports & Energy hmanga in tur te | Hengte hi exercise nasa tak (e.g., darkar khat chhung tlan, marathon) laiin thawmhnaw avanga bo sodium leh potassium ang chi salt thlak nan an siam a ni. I thawhrim loh chuan hengte hi in mai mai hian i taksaah sugar leh calorie tul lo tak a belhchhah mai ang. Heng zingah hian sugar awm zat hi soda aiin a tam thei hle. Sugar bakah hian energy drinks hian caffeine a pai hnem hle a, hei hian i hriselna atan a tichhe thei bawk. |
Okay, chuti a nih chuan eng nge kan in ang? (Thil thlan tur tha tak tak)
Thil tha lo tak tak kan sawi tawh a. Tunah chuan i taksa rihna tihtlem i tum a nih chuan i in theih tur tha ber ber, hrisel ber berte i en ang u.
Duhthlan tur tha ber: tui!
Ni e, tui hi lal a ni! . Tui hian calorie zero a nei a. Tin, tui tlakchhamna a veng bawk a, vun a ti eng a, taksa hnathawhna atana pawimawh tak a ni. Tui pangngai in i bo a nih chuan a tui zawk nan lime slice khat, cucumber chi khat emaw, mint hnah thenkhat emaw i dah thei bawk.
Thil tha dang duhthlan tur
- Unsweetened tea: Green tea, black tea, leh kan local belimal, ranawara, leh iramusu te hi sugar tel lovin in a tha hle. Hengte hian antioxidant a pai bawk.
- Coffee thlum loh: Coffee hian taksa a metabolism a ti chak thei a. Amaherawhchu, sugar leh cream tam tak i dah chuan a pui lo ang.
- Thlai tui thar: In lama siam tui (sugar dah tel loh) thlai chi hrang hrang, carrot, beet, leh cucumber te atanga siam hi a hlawkthlak hle.
- Sugar tlem zawk bawnghnute: Skimmed milk glass khat in hian protein leh calcium kan hmu thei a ni.
Fimkhur taka thlan dan: Label chhiar rawh
Store-a i kal a, in tur i lak dawn chuan a hnung lama label chhiar chu tih danah siam rawh. Hei hi i hriselna atan a \angkai hle.
- Calories: In tur pakhatah hian calorie engzat nge awm tih en rawh.
- Sugars: ‘Sugars’ tih hi en la, gram engzat nge a awm tih i hmu ang. Gram 4 chu sugar teaspoon khat vel a ni. Chutiang chuan a chhunga sugar engzat nge awm tih ngaihtuahna i nei thei ang.
- Serving Size: Hei hi a pawimawh hle. A châng chuan bottle lian takah hian vawi hnih emaw, vawi thum emaw a awm thei bawk. Label-a calorie count chu serving khatah a ni. Bottle pumpui i in chuan chu calorie count chu pahnih atanga pathum thlengin a pung ang!
‘No Added Sugar’ tih hian ‘No Sugar’ tihna a ni lo tih hre reng ang che. Thei tuiah hian a pianphungah sugar a awm a. Chuvangin, dawr atanga thei tui bungrua dah ai chuan in lama thei thar ei hi a tha fo thin.
He information hian i taksa rihna tihtlem kawngah a puih ngei ka beisei. Hei hi inthlak danglamna tlemte angin a lang thei a, mahse i hriselna leh i rihnaah nghawng lian tak a nei thei a ni. Diabetes ang chi damdawi lam harsatna emaw, i taksa rihna tihtlem chungchanga ngaihtuahna dang i neih chuan i chhungkaw doctor (physician) hnenah thurawn lak a tha ber.
Take-Home Thuchah a ni
- I taksa rihna tihtlem tih awmzia chu i ei leh in bakah i in tur ngaihtuah tel tihna a ni.
- Soda, sugary drinks, leh energy drinks te hi "empty calories" awmna hmun a ni a, ei tur tha tak tak a pe lo.
- In tur eng pawh i lei hmain a label chhiar la, a sugar leh calorie awm zat hriat chian hmasa phawt ang che.
- Tui thianghlim hi taksa tan in tur tha ber a ni a, chu chu dehydration venna atan leh taksa rihna tihtlem nan a tha ber a ni.
- I hriselna dinhmun a zirin eng ei leh in nge i tana tha ber tih hriat tumin i doctor rawn la.
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