Carbohydrates hi taksa tan a tha lo tak tak em? Carbohydrates tha leh tha lo chiang takin i zawng chhuak ang u

I taksa rihna tihtlem emaw, hrisel taka awm emaw i tum a nih chuan, "Carbs ei suh, i thau a sang ang" tih thu hi i hre tawh ngei ang. Rice, chhang, noodles ang chi thil i hmuh hian i hlau deuh mai thei, a dik em? Carbohydrates hi taksa rihna sang leh zunthlum ang chi natna thlentuah hian mawhphurtu hmasa ber a ni fo thin. Mahse, carbohydrate zawng zawng hi kan hmelma tak tak em? Dik tak chuan, ni lo. Carbohydrates hi kan taksa chakna petu fuel ber a ni. Buaina chu carbohydrates ‘tha’ leh ‘tha lo’ inthlauhna hi kan hrethiam tak tak lo a ni. Chuvangin vawiinah hian thumal awlsam takin i sawi dawn nia.

Carbohydrate awlsam leh buaithlak tak takte chu engte nge ni?

Carbohydrates hi chi hnih ah then theih a ni a, chungte chu simple carbohydrates leh complex carbohydrates te an ni. An pahnih inthlauhna hriatthiamna chuan duhthlanna hrisel zawk siam turin a pui ang che.

Carbohydrates awlsam tak takte hi Ṭhian tha lo ang mai a ni

A awlsam zawngin sawi ila, hengte hi kan fimkhur ngai category te chu an ni. Chaw thianghlim atanga siam an ni. Chumi awmzia chu an fiber leh nutrient tam tak an paih chhuak tawh tihna a ni. Chuvang chuan kan taksaa an luh chuan an ei rang a, chu chuan thisen sugar level a tisang nghal a ni. Sugary drink i in lai kha han mitthla teh. I chakna puak chhuak nghal ang maiin i hria. Mahse hun rei lote chhung chauh a daih. Rei vak lo hnuah chuan i chau leh ta a, i ril a tam hle bawk. Hei hi ‘sugar crash’ kan tih chu a ni. Kan riltam reng avangin kan ei tur aia tam kan ei thin. A rah chhuah chu? Natna chi hrang hrang, taksa rihna sang, zunthlum, leh thisen sang te vei theihna a sang.

Complex Carbohydrates te hi Best Friends ang mai an ni

Heng carbohydrates chi hrang hrangte hi kan taksa tana tha tak tak an ni. Thlai ei turah hian an pianphungah an awm a. Fiber, vitamin, leh minerals te ang chi nutrient tam tak an khat a ni. He fiber avang hian kan taksaah zawi zawiin an digested thin. Zawi zawiin an hmin avangin glucose emaw sugar emaw chu kan thisenah zawi zawiin leh controlled takin a lut a ni. Hei hian thisen sugar level a san thut loh nan a veng a ni. Tin, an ei hnuah rei tak chhung an chaw ei tir thin avangin ei tam pawh hi control a ni.

Fiber, Starch, leh Sugar te pawh i zir dawn nia.

Carbohydrates hi chi thum-ah then belh theih a ni a, chungte chu fiber, starch leh sugar te an ni.

• Fiber: Hengte hi thlai ei tur a awm, kan taksain a ei kim theih loh, complex carbohydrate chi khat a ni. Mahse, kan chaw ei leh in hrisel taka vawn that nan te, constipation , leh kan chawhmeh theih nan te an pui hle.
• Starch : Hengte hi carbohydrate complex tak tak an ni bawk. Kan taksa tan chakna bakah vitamin leh minerals te an pe bawk. Starch hi ei tur chi hrang hrangah a tam hle a, chu chu potato, sweet potato, grains , leh lentils te hi a ni.
• Sugar: Sugar hi chi hnih a awm a. Natural sugars hi thei leh bawnghnute ang chi thilah te a awm a. Chaw ei turte chu a thlum tihpun nan added sugars an dah tel thin. Kan taksa hian an pahnih inthlauhna hi a hrethiam tak tak lo a, an pahnih hian carbohydrate awlsam tak an ni. Mahse, thei i ei hian thil tha tak tak, fiber leh vitamin te chu sugar nen hian i hmu tam hle. Mahse chocolate i ei hian empty calorie leh sugar chauh i hmu thin. Chuvangin heng added sugars te hi kan fimkhur hle a ngai a ni.

Carbohydrates hrisel tak takte hian eng hlawkna nge a neih?

Carbohydrates tha, complex tak takte hi kan taksa hnathawh that nan a pawimawh hle. An tlakchham chuan harsatna tam tak a lo chhuak thei a ni.Carbohydrates hrisel tak takte hian kan taksaa heng system te hi chakna a pe a:

• Thluak
• Kidney a ni
• Thinlung ruh (muscle) te
• Central nervous system a ni
• Chaw ei dan (digestive system) a ni

Heng taksa peng hrang hrangte hian chakna tling an dawn chuan an hnathawh a tha a, zunthlum leh thinlung natna ang chi natna vei theihna a tlahniam bawk. Taksain carbohydrates tha a hmuh tlem chuan symptoms te chu:

• Lu na
• Chau
• Chaklohna
• Thil ngaihtuah harsa tak a ni
• Luhai
• Ek khal
• Vitamin leh mineral tlakchhamna

Engtin nge carbohydrate tha tak tak kan thlan theih ang?

Hemi atan hian nutritionist i nih a ngai lo. Hei hi step awlsam tlemte hmangin i enkawl thei ang.

A pawimawh ber chu carbohydrates tha lo chu cut chhuak vek lovin carbohydrates tha hmanga thlak hi a ni.

Plate tih dan (Plate Method) a ni

Hei hi hmanraw awlsam tak leh hmantlak tak a ni. Rilru lamah chuan i ei tur plate chu hmun liah then rawh.

• Plate chanve (ṭhen hnih): Starch tlem, fiber tamna thlai chi hrang hrangah khat rawh. (e.g. cabbage, bean, spinach, bitter gourd , lettuce) te hi a tha ber pawl a ni.
• I plate a\anga a \hen (a \hen khat): Starchy food chu dah hran rawh. Hei hi buhfai (brown rice a tha ber), alu, sweet potato, lentils, etc. te pawh a ni thei.
• A bak zawng (a tawp ber): Thau tlem protein source-ah dah rawh. (e.g. sangha, vawk, artui, peas)

Substitution awlsam tak tak te

• Chhang var ai chuan: Chhangphut pum, atta chhangphut, a nih loh leh chhangphut buhfai thlang rawh.
• White rice ai chuan brown rice (red rice/brown rice) ei thiam zawk ang che.
• Sugary drinks ai chuan: Tui, watermelon, orange juice ang chi natural thil in rawh.
• Sweets ei duhna i neih hunah: Cake emaw biscuit emaw ei ai chuan thei pakhat ei rawh.

Zunthlum ang chi damdawi lam harsatna i neih chuan i ei leh in chungchanga thutlukna i siam hmain i doctor nen inbiakna neih hmasak phawt ang che . I tana tha ber ei tur thlang turin a pui thei che a ni.

Take-Home Thuchah a ni

• Carbohydrate zawng zawng hi a chhe vek lo. Kan taksa chakna pe turin an pawimawh hle.
• Carbohydrates ‘tha’ emaw complex emaw lam kan ngaihtuah a ngai a ni.Entirnan, bran rice, buhfai, thlai, thei leh nut te hi a ni.
• Carbohydrates ‘tha lo’ emaw, awlsam tak emaw tihtlem . Hei hian chhang var, buhfai var, sugar, leh ei leh in thlum te a huam a ni.
• Processed foods i lei dawnin a label chhiar la, ‘added sugars’ engzat nge a awm tih i hmu ang.
• ‘Plate Method’ hman hi ei leh in inthlauhna atan a tangkai hle.
• Damdawi lam harsatna i neih chuan ei leh in thlak danglam hmain doctor rawn hmasak phawt a pawimawh hle.

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