"Thu"... thau ... He thu kan hriat hian kan rilruah thil tha lo angin a rawn lang fo thin, a dik em? "Thu ei suh, taksa tan a tha lo", "Thu ei tlem rawh" tih te kan hre fo thin. Mahse, thau chi hrang hrang hi a chhe vek lo tih i hria em? Dik tak chuan kan taksa hrisel taka awm theihna tura pawimawh thau "tha" tak tak pawh a awm bawk. Vawiin hian chutiang thinlung hriselna atana tha, thau chi khat hlawk tak chungchang kan sawi dawn a ni.
Thau chungchang hi han hrethiam hmasa ila.
A awlsam zawngin sawi ila, thau hi kan taksa chakna petu nutrient lian tak a ni. Thau gram khatah hian calorie 9 a awm a . Tin, taksain thau-a inthiar theih vitamins vitamin A , D, E, leh K te chu a lakluh theih nan a pui bawk a, chuvangin, a tlem berah chuan thau hi ei leh in hrisel takah chuan thil pawimawh tak a ni
Thau chi hrang hrang pali a awm a. Store atanga i lei food package-a nutrition label i en chuan hengte chungchang chipchiar takin i hmu thei ang.
1. Thau (saturated fat) a awm
2. Thau (unsaturated fat) a awm
3. Trans fat - Hei hi kan fimkhur ber tur thau chi chhe ber a ni . Chungte chu processed, packaged food tam takah, biscuit, cake, etc.-ah te hmuh tur a awm.
Tunah chuan thau chi hrang hrang sawi tam ber: saturated leh unsaturated te hi ngun zawkin han thlir ila.
| Fat Type a ni | Taksa chunga thilsiam leh nghawng | Chaw ei tur tam tak awmna |
|---|---|---|
| Saturated Fat a ni | Room temperature-ah chuan a solid hle. Ei tam lutuk hian taksaa cholesterol tha lo (LDL cholesterol) level a tisang thei a ni. | Coconut oil, palm oil, butter, cheese, vawk vun nei, sa sen, bawnghnute leh bawnghnute atanga siam. |
| Unsaturated Fat a awm lo | Room temperature-ah chuan liquid an ni. Cholesterol tha lo (LDL) tihhniam nan leh cholesterol tha (HDL cholesterol) tihpun nan an pui bawk. Hengte hi "thau tha" te chu an ni. | Vegetable oil (olive, canola), nut (peanuts, almonds), chi, avocado, leh sangha hriak nei te. |
Ei leh in hrisel ei tur chuan doctor te chuan nitin kan calorie zawng zawng atanga 10% aia tlem lo chu saturated fat atanga lo chhuak tur a ni.
Thau "tha" chi hnih: Monounsaturated leh Polyunsaturated
Unsaturated fats, "thau tha" kan tih hi chi hnih ah then a ni.
1. Thau chi hrang hrang (MUFA) .
Hei hi vawiinah kan thupui a ni. Hetiang thau chi hi kan taksaa cholesterol level control-na kawngah a pui hle tih rin theih a ni. Thil pahnih a ti a:
Hei hi bawlhhlawh paih chhuakin kawngpui hrufai leh tihfai ang a ni. Heng thau "tha" te hian kan thisen kalna kawnga thau tha lo awmkhawm chu a ti tlem a ni.
Eng ei tur nge monounsaturated fats tamna?
- Avocado a ni
- Olive hriak a ni
- Canola hriak a ni
- Peanut leh peanut oil te a awm bawk
- Nuts te chu almond leh cashew ang chi te an ni
2. Polyunsaturated Fats (PUFA) te hi a tha ber pawl a ni.
Hei hi chhungkaw thau "tha" member dang a ni. Monounsaturated fats ang bawkin hengte hian cholesterol tha lo a tihhniam bakah cholesterol tha a tisang bawk. Omega-3 leh Omega-6 te hi i hre tawh ngei ang. Chu chu heng thau te hi a ni.
Eng ei tur nge polyunsaturated fats tamna?
- Vegetable oil te chu sunflower, sesame, soy, corn te hi a ni
- Tuipuia sangha hriak nei, salmon, tuna, mackerel, leh sardines te
- Thlai chi hrang hrang flaxseed leh pumpkin chi te
Engvangin nge Monounsaturated Fats hi kan taksa tan a pawimawh em em?
Kan ei leh in a he thau chi hi kan dah belh hian hlawkna ber chu thinlung natna leh stroke ang chi natna a tihziaawm hi a ni .
Hei bakah hian monounsaturated fats hian kan taksaah vitamin E ang chi ei tur pawimawh tak tak a pe bawk a, Vitamin E hi antioxidant chak tak a ni. Chumi awmzia chu taksa cell chhiat a veng a, a vawng reng a, cell thar siam a pui bawk tihna a ni.
Ngaihtuah teh, thau chi hrang hrang hian calorie inang vek nei mah se, a pawimawh ber chu kan hriselna a nghawng dan hi a ni. Chuvangin, saturated fats butter, margarine, leh fatty meats te tihtlem a, chu ai chuan monounsaturated fats tamna ei tur olive oil, avocado, leh nuts te dah tel hian hriselna atan hlawkna nasa tak i hmu thei a ni.
Engtin nge thinlung hriselna atana tha ei tur kan neih theih ang?
Heng thil tenawm tak takte hi i nunah i belh chuan nang pawhin thinlung hrisel i nei thei ang.
- Food label chhiar: Dawra thil i lei hmain nutrition label chhiar thin ang che. "Total Fat" tih hi heng thau chi hrang hrang zawng zawng hi a zatve a ni. Chumi hnuaiah chuan `Saturated Fat` chu engzat nge a nih tih en rawh.
- Substitution tenau hmang rawh: Nitin i ei leh in lama inthlak danglamna tenau te hian rah tha tak a chhuah thei.
- Yogurt leh cheese ang chi thil i lei dawnin thau tlem chi thlan tur a ni.
- Vawk vun nei ai chuan sa emaw, vun la chhuak sangha emaw thlang zawk ang che.
- I eitur ah thlai leh thlai chi tam zawk dah la.
Chawhmeh ngaihtuahna te
I bagel-a cream cheese dah ai chuan oats cup khat ei rawh. A chhungah hian flaxseed powder teaspoon khat dah la, Omega-3 extra boost i hmu ang. I coffee-ah hian thau tamna creamer hmang lovin low-fat milk hmang zawk ang che.
Chawhmeh ei tur ngaihtuahna
I sandwich leh salad-ah mayonnaise ang chi sauce dah ai chuan, avocado puitling ṭhenkhat chu mash up rawh . Hei hian i mamawh creaminess leh healthy monounsaturated fat a pe ang che. Bacon bits ai chuan i salad-ah hian chicken pieces cooked thenkhat dah la.
Zanriah ei tur ngaihtuahna
Nga i hmin emaw, i chhum emaw hian butter aiah olive oil tlem hmang la. Cream hmanga siam sauce ai chuan sangha chungah chuan almond emaw peanuts ang chi nut chi hrang hrang chi hrang hrang theh la. Crunch tha tak a belhchhah a, i thinlung tan pawh a tha hle.
Take-Home Thuchah a ni
- Thau zawng zawng hi a chhe vek lo. Taksa tana pawimawh thau ‘tha’ a awm bawk.
- Saturated fats (e.g. coconut oil, butter, sa) ei tlem la, unsaturated fats (e.g. olive oil, avocado, nuts) ei tam rawh.
- Monounsaturated fats hian i cholesterol tha lo (LDL) a tihhniam bakah i cholesterol tha (HDL) a tipung bawk a, hei hian thinlung natna vei theihna a ti tlem a ni.
- Chaw i lei dawnin label chhiar thin ang che. I nunah substitution tenau, hrisel tak tak te pawh dah tel bawk ang che.
- Damdawi lam harsatna dang, zunthlum emaw thisen sang emaw i neih chuan i ei leh in lama inthlak danglamna lian tham i siam hmain i doctor nen inbiakna neih a pawimawh hle.
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