Mi tam tak chuan carbohydrates, a nih loh leh kan hriat vek angin “carbs” te nen hian inzawmna mak tak an nei a. Chhang, pasta, alu, leh buhfai ang chi ei tur thlum hi kan duh vek a ni. Mahse kan thau deuh emaw, natna dang emaw kan neih chuan heng chawte hi kan mawhpuh hmasa ber thin. “Buhfai nen ka lian ta” tih thawnthu hi vawi engzat nge i hriat tawh? Mahse carbohydrates hi a tha leh tha lo tak tak lo. Kan eitur tam zawkah hian carbohydrates a awm a. Tin, carbohydrates hi kan taksain nitin a hnathawh theihna tura a mamawh chakna, a nih loh leh fuel petu lian tak a ni bawk.
A awlsam zawngin, carbohydrates chu eng nge ni?
Carbohydrates hi kan taksain a mamawh tur nutrient lian tak a ni a, chu chu macronutrient an ti a ni. Nutrient lian dang pahnih tam tak kan mamawh chu protein leh fat te hi an ni . Heng bakah hian nutrients tlemte kan mamawh a awm a, chu chu vitamin leh minerals , micronutrient kan ti a ni.
Carbohydrates hi chi hnih ah then theih a ni a, chungte chu:
1. Simple Carbohydrates: Hengte hi a hmin rang hle. Chuvangin thisen sugar level a tisang nghal thei a ni. Hei hian hun rei tak chhungin taksa rihna a tipung thei bawk.
2. Complex Carbohydrates: Hengte hian an ei rei zawk a, fiber , vitamins, leh minerals te ang chi nutrient hlu tak tak tam tak an nei bawk.
A vaiin puitling hrisel tak chuan nitin an calorie zawng zawng zinga 45% leh 65% inkar chu carbohydrates aṭangin an dawng tur a ni. Ni khata calorie 2,000 ei thin tan chuan hei hi gram 275 vel a ni ang. Mahse , he zat hi i kum, activity level, leh hriselna dinhmun a zirin a danglam thei . Chuvangin i doctor nen i tan a zat tur dik tak sawipui a tha ber. I carbohydrates tam zawk hi carbohydrate hrisel, complex tak tak atanga lak chhuah a pawimawh.
Kan eitur ah hian carbohydrates chi 3 a awm a
Kan ei leh inah hian carbohydrates chi thum a awm a. Hengte hi chiang taka i hriatthiam chuan i tan a tha leh tha lo thlan a awlsam zawk ang.
| Carbohydrate chi hrang hrang | Hrilhfiahna | Entirnan |
|---|---|---|
| Sugars te pawh a awm | Hengte hi carbohydrate awlsam ber berte an ni. Ṭhenkhat chu ei leh inah pianphungah hmuh tur a awm. Ṭhenkhat chu ei tur buatsaih hunah artificial-a dah tel a ni. | Theiah hian fructose a awm a, bawnghnute leh bawnghnute atanga siamah chuan lactose a awm a, sweetened drinks, cake leh biscuit-ah te sugar dah a ni. |
| Starches te chu a awm | Hengte hi sugar molecule tam tak inzawmkhawm atanga siam complex carbohydrate chi khat an ni. | Rice (a bik takin bran rice), potato, sweet potato, cassava, grains, legumes chickpeas, peas, leh lentils ang chi te. |
| Fiber a ni | Hei hi complex carbohydrate chi khat a ni bawk. Amaherawhchu, kan taksa hian hengte hi a hmin thei lo. Chuvang chuan chaw ei kawng (digestive system) kal tlangin ek ah an paih chhuak thin. | Thlai, thei, thlai, oats, legumes, whole grains, nut. |
Carbohydrates tha tak takte hian taksa tan eng hlawkna nge a neih?
I ei leh in ah hian carbohydrate chi dik tak telh a pawimawh hle. A chhan tlemte chu hetiang hi a ni:
- Energy pek: Carbohydrates hi kan taksa fuel bulpui ber a ni. An inthen darh a, glucose-ah an inthen a, chu chuan kan thluak leh taksa peng hrang hrangte chu chakna a pe a ni. Protein emaw thau emaw hian chutiang chuan chakna a pe thei lo.
- Nutrient tamna ei tur: Carbohydrates ei tur pum pui, i.e. thei, thlai, leh thlai chi hrang hranga ei hian vitamin, mineral, leh natna laka invenna phytonutrients a khat a ni
- Get Fiber: Fiber hian chaw ei a ti awlsam bakah thisen cholesterol level a tihhniam bakah thisen sugar level a control bawk. Fiber tamna diet ei hian thinlung natna leh cancer chi thenkhat a vei theihna a ti tlem thei bawk .
- I taksa rihna hrisel vawng reng turin a pui: Ngaihtuah teh, chhangphut var slice hnih i ei aiin whole grain chhang i ei hian i khat zawk tih i hria a ni lawm ni? A chhan chu complex carbohydrates ah hian fiber a awm vang a ni. Chûngte chuan i chaw ei kham a, chu chuan ei tam lutuk chu a thunun thei a ni. Carbohydrates hrisel hian taksa rihna a tipung tih hi thudik lo lian tak a ni.
Chuti a nih chuan he ‘low-carb’ diet hi engtin nge i ngaih?
Mite chu an taksa rihna tihtlem tumte chu thau tlem emaw, carb tlem emaw ei turin an hruai fo thin. Heng kawng pahnihte hian i taksa rihna tihtlem nan a pui thei che a ni. Mahse, zirchianna thenkhatah chuan thau tlem ei hian taksa thau tam zawk tihtlem nan a pui thei tih an hmuchhuak.
Low-carb diet i tan tirh hian ni hmasa berah chuan i taksa rihna a tlahniam nghal vat ang tih i hre mai thei. Hei hi a chhan ber chu i taksaa tui awm lohna a ni. Thau hal tak tak a ni lo.
Tin, low-carb diet thenkhatah hian saturated fats a tam thei a, hei hi hun rei tak chhung chu thinlung hriselna atan a tha lo.
National Institutes of Health-in zirchianna pahnih an neihah chuan, telte chu ei tur pek chauh ei turin an ti a, pawn lam chaw rawn luhtir lovin. Zirchianna pakhatah chuan, a telte chu thau tlem leh carb tlem ei leh in pahnih enchhin turin an ti a. Diet pahnih hian taksa rihna a tihtlem phah a, mahse thau tlem ei hian taksa thau a tihtlem nasa ber a ni .
Chuvangin, buh leh chhang ei kha tihtawp vek ai chuan, i duh duh carbohydrates chi leh a zat chungchangah fimkhur a finthlak zawk .
Carbohydrates leh Thisen Sugar a awm
Diabetes i vei a, carbohydrate i ei zat i ngaihtuah a nih chuan heng concept pahnih hi hriat a pawimawh hle.
1. Glycemic Index (GI): A awlsam zawngin sawi ila, hei hi chaw pakhata carbohydrates awmte chu sugar-a a chantir chak dan tehna a ni. GI sang ei tur hian thisen sugar level a tisang nghal vat thin.
2. Glycemic Load (GL): Chaw pakhat chu GI value ringawt a\angin a \ha nge \ha lo tih i rel thei lo. A chhan chu kan ei zat a ngaihtuah loh vang a ni. Entirnan, watermelon hian GI value sang tak a nei a, mahse kan ei tur watermelon phek khata carbohydrates awm zat hi a tlem hle. Glycemic load (GL) hian ei tur kan ei zat pawh a ngaihtuah tel bawk. Chuvangin he GL value hi zunthlum enkawlna leh ei tur hrisel thlan nan a tangkai zawk a ni.
| Glycemic load a zirin ei tur chi hrang hrang thliar hran | |
|---|---|
| Glycemic load sang tak nei ei tur, tihhniam tur | |
| Chocolate, toffee, candy te pawh a awm bawk | Chawhmeh cereal siam chhuah a ni |
| French fries a ni | Buhfai var, chhang var |
| Boiled potato a ni | In tur thlum tak a ni |
| Chaw hrisel, glycemic load hniam tak tak thlan tur | |
| Apple, orange, pear te pawh a awm | Nuts te hi peanut leh cashew ang chi te an ni |
| Chickpeas, peas, lentils te pawh a awm bawk | Thlai chi hrang hrang, carrot, bean, cabbage te |
| Oats, bran cereal tih a ni | Yogurt (sugar tel lo) 1.1. |
Take-Home Thuchah a ni
- Carbohydrates hi kan taksa fuel bulpui ber a ni. Hmelma an ni lo. A pawimawh ber chu carbohydrate i thlan chi leh a zat hi a ni.
- Sugar, chhang var, leh buhfai var ang chi carbohydrates simple, refined ai chuan complex carbohydrates, whole grains, thlai leh thei chi hrang hrang thlang rawh.
- Low-carb diet-a a tir lama taksa rihna tlahniam hi tui hloh vang a ni a, thau hloh vang a ni lo. Ei leh in eng pawh hmang ila, thinlung hriselna ngaihtuah rawh.
- Zunthlum emaw, damdawi lam harsatna dang emaw i neih chuan ei tur i thlan dawnin glycemic load hriat chian a \angkai hle.
- I ei leh in lama inthlak danglamna lian tham i tih hmain, a bik takin damdawi lam harsatna i neih chuan, i doctor emaw, damdawi lam thiam emaw nen thurawn dil hmasa phawt ang che.
carbohydrates, ei leh in, taksa rihna tihtlem, zunthlum, glycemic index, glycemic load, ei tur hrisel, starch, fiber, sugar
💬 Comments (0)
Comment a la awm lo. Hetah hian i comment hi a vawikhatna atan add rawh.
I comment kha add rawh