‘Oil’ emaw ‘fat’ tih thumal kan hriat hian a tam zawk chuan taksa tan a tha lo hlein kan ngai thin, a dik em? Oil kan ei tam lutuk hian taksa rihna leh cholesterol a tihpun avangin tihtlem kan tum thin. Mahse, kan taksa tana hman tlak loh leh thinlung tana \ha em em ‘hriak \ha’ pawh a awm tih i hria em? Chutiang ‘thau tha’ pakhat chu tunlaia kan sawi tak polyunsaturated fat hi a ni. I doctor pawhin hei hi `(Polyunsaturated Fatty Acids - PUFA)` a ti mai thei.
Engvangin nge kan taksa hian thau a mamawh tak tak?
Carbohydrates leh protein ang bawkin thau hi kan ei leh in inthlau takah chuan a pawimawh hle. A chhan i lo en ang u.
- Energy petu lian tak: Thau hi chakna petu tam tak a ni. Ngaihtuah teh, carbohydrates leh protein gram khat hian kilocalories 4 chauh chakna min pe a ni. Mahse thau gram khat hian kilocalories 9 chakna a pe a ni.
- Vitamin te hip lut turin a pui: Thau hi kan taksain thau a inthiar theih vitamin A , D, E, leh K te dik taka a lakluh theih nan a pawimawh hle a, eng ang pawhin ei la, heng vitamin te hi i taksaah thau i neih tlem chuan a thawk tha lo ang.
- Essential fatty acids a pe : Kan taksain a siam chhuah theih loh, mahse dam khawchhuahna atana pawimawh tak tak fatty acids a awm. Hengte hi kan ei leh in a\ang chauhvin kan hmu \hin.
Thau chi hrang hrangte chu engte nge ni? Thau ‘tha’ leh ‘tha lo’ te hi i hriat chian ang u
A awlsam zawngin, thau hi chi hnih ah then theih a ni. Chungte chu ‘thau tha’ leh ‘thau tha lo’ te an ni. He table hian hei hi a ti chiang hle ang.
| Thau chi hrang hrang | A nihna leh hriselna a nghawng dan |
|---|
| ‘Thu’ thau - Unsaturated Fat | Chungte chu room temperature-ah liquid (e.g. vegetable oil) an ni. Thinlung tan an tha em em a ni. Thisen a cholesterol tha lo awm zat an tihniam a, lung natna leh stroke ang chi natna te a ti tlem a ni. A chi hnih a awm a, monounsaturated leh polyunsaturated te an ni. |
| Thau ‘tha lo’ - Saturated Fat | Chungte chu room temperature-ah chuan solid (e.g. butter, coconut oil) an ni. Ran chaw (sa, cheese)-ah an tam hle. An ei tam lutuk hian taksaa cholesterol tha lo (LDL) level a tisang thei a, thinlung natna vei theihna a tipung thei bawk. |
| ‘A chhe hle’ thau - Trans thau | Hei hi thau chi hlauhawm ber a ni. He thau siam (hydrogenation hmanga siam) hi chhangphut, margarine leh ei tur siam chhuah (processed foods)-ah te hmuh tur a awm fo thin. Cholesterol tha lo (LDL) a tipung a, cholesterol tha (HDL) a tihniam bawk. Hei hian lung natna, stroke, leh zunthlum vei theihna a tipung a ni. |
Chuvangin, i hrethiam em? Thau ei hi kan bansan vek a ngai lo. A pawimawh ber chu thau tha lo (saturated leh trans fats) tihtlem a, chu ai chuan kan ei leh in ah thau tha (unsaturated fats) te dah tel hi a ni.
Eng ei tur nge polyunsaturated fat (PUFA) awm?
Okay, tunah chuan kan thawnthua mi huaisen, Polyunsaturated Fat hi ngun zawkin han thlir ila. Chungte chu chi hnihah then a ni. Anni chu
Omega-3 leh
Omega-6 te an ni. An pahnih hian kan taksa tan a pawimawh hle. Kan nitin ei leh in-a kan dah belh theih dan tur thenkhat chu hetiang hi a ni.
| Omega-3 tamna ei tur | Omega-6 tamna ei tur |
|---|
- Nga hriak (salmon, mackerel, sardines, shark, herring) te chu a tha hle.
- Tuipui thil (shrimp, oysters) te pawh a awm.
- Walnuts a ni
- Flax chi leh Chia chi
- Tofu a ni
- Canola hriak, Olive hriak
- Eggs a ni
| - Sunflower hriak, soybean hriak, corn oil te pawh a awm bawk
- Walnuts, pine nuts, buhfai te pawh a awm
- Sesame chi leh sesame paste (Tahini) .
- Soybean leh tofu te pawh a awm
- Eggs a ni
- Sa leh vawk
|
Kan taksa tana Polyunsaturated Fat thatna
Heng thau tha te hian kan taksa hi kawng hrang hrangin a pui thin.
- I thisena cholesterol tha lo ( LDL ) level tihhniam nan a pui thin.
- Thisen kalna kawnga thau awm leh blockage awm theihna a tiziaawm .
- Lung natna leh stroke vei theihna hi nasa takin a tlahniam a ni.
- Kan taksaa cell awmte thanlenna leh vawn thatna kawngah a pui thin.
- Thluak hmasawnna leh hnathawhna atan a pawimawh hle .
- Thisen sang a control a, thinlung hriselna a tichak bawk.
- Vitamin E ang chi thau-a inthiar theih vitamin hian taksain a hip luh theihna a tipung a ni.
Engzat nge kan tan a tha?
I ei tur thau chi hi a tam ang bawkin a pawimawh hle. Doctor-te chuan kar khatah tuifinriat thil chi hrang hrang gram 225 (8 ounces) vel ei turin an rawt a ni. Tin, ni khatah thlai hriak hrisel, olive oil leh canola oil te tablespoon 3 vel dah tel a tha bawk. A pawimawh ber chu dawr atanga ei leh in leh snack i lei te a label chhiar hi a ni. An thau chi hrang hrang en la, a bik takin saturated fat leh trans fat te hi en la. Saturated fat tlem leh unsaturated fat tamna ei tur thlang rawh.
Hemi chungchanga zawhna i neih chuan, a bik takin damdawi lam harsatna dang (zunthlum emaw, thisen sang emaw ang chi) i neih chuan, i chhungkaw doctor nen inbia ang che . I hriselna dinhmun atan thurawn tha ber ber a pe thei ang che.
Take-Home Thuchah a ni
- ‘Thu’ zawng zawng hi a chhe vek lo. Polyunsaturated leh monounsaturated te hi kan taksa leh thinlung tana \ha ‘thau \ha’ te hi an ni.
- Kan taksa hian heng thau tha tak takte hi a mah chauhin a siam thei lo va, chuvangin sangha hriak, nut (walnuts), leh nut (olive oil) atanga siam oil te ang chi ei tur atanga kan hmuh a ngai a ni.
- Baked goods, processed foods, leh rannung thau-a awm ‘thau tha lo’ (saturated leh trans fats) te chu a theih ang anga tihtlem tur a ni.
- Thau tha hian cholesterol tha lo a tihniam a, thinlung natna a ti tlem a, thluak hnathawhna kawngah a pui bawk.
- I ei leh in chungchanga thurawn tha ber tur chu doctor rawn hmasa phawt ang che.
Thau tha, polyunsaturated fat, omega 3, omega 6, cholesterol, thinlung hriselna, saturated fat
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