Type 2 Diabetes vangin chhang leh buhfai ei i hlau em? Tichuan whole grains chungchang chiang takin i zir ang u!

Mi tam takin zunthlum an vei tih an hriat huna an ngaihtuah leh hlauh hmasak ber chu, "Aw, tunah chuan chhangphut khat emaw, buhfai emaw ka ei thei tawh dawn lo em ni?" Mahse chu chu hlauh tur a ni tak tak lo. Thlai chi hmanga siam ei tur i la ei thei tho . Mahse thuruk pakhat a awm. Chu chu, i thlai thlan chu "whole grains" a ni tur a ni. Vawiin hian heng whole grains te hi eng nge an nih, engvangin nge diabetes vei tan i tan a tha , leh i ei leh in ah engtin nge i dah belh theih tih te kan sawi dawn a ni.

Engvangin nge zunthlum vei tan chuan whole grains hi a tha em em?

A awlsam zawngin sawi ila, whole grains hi superfood a ni a, nutritional goodness nen a khat a ni. An chhunga thil awm ber chu fiber a ni .

I chaw ei kha i pum chhungah a hmin a, a chhunga sugar chu i thisenah a lut a nih chuan eng ang nge a ṭhat ang tih han ngaihtuah teh. Chu chu fiber hian a pui a ni.

• Sugar Control: Fiber hian chaw ei a ti hniam a. Hei hian i thisena sugar a dahna rate a ti hniam a ni. Hei hian thisen sugar level sang lutuk chu a control thei a ni.
• Weight Control: Heng whole grains ei hian rei zawk i chaw ei thin. Chuvangin, riltam fo leh ei tam lutuk hi control a ni a, chu chuan i rihna tihtlem nan a pui bawk .
• Lung hriselna: He fiber hian i thisena cholesterol tha lo awm zat a tihniam thei a, chu chuan thinlung natna hlauhawmna a tihziaawm thei a ni .

I eitur ah whole grains dah belh dan awlsam thenkhat

Hei hi i ngaihtuah angin a harsa lo. Nitin ei leh in lama inthlak danglamna tenau te siamin i tan thei ang.

• A danglamna ber: A awlsam ber chu chhang var i ei kha thlak a niAtta flour chhang, kurakkan chhang, a nih loh leh whole wheat chhang hmanga thlak . Tin, buhfai dum ei ai chuan brown rice chu bran nen ei thin ang che.
• Soup leh salad atan: I soup, stew, salad-ah hian barley emaw bulgur emaw ang chi grain tlem tal dah tum ang che. Dish-ah hian flavor thar a rawn dah belh dawn a ni.
• In lama siam chaw atan: In lama siam chhang, muffin, cake, a nih loh leh pancake i siam a nih chuan, chhangphut var hmanga siam ai chuan, all-purpose flour, oat flour, a nih loh leh semolina flour zatve vel hmang rawh
• Snack: Chawhnu lam tea ei laiin cracker biscuit ei ai chuan chi leh butter tel lova siam popcorn engemaw zat ei rawh . Popcorn pawh hi whole grain ropui tak a ni. Whole grains atanga siam cereal, sugar dah tel loh pawh hi duhthlan tur tha tak a ni.
• Thil thar tih tum: Buh ai chuan ei tur thenkhatah quinoa ang chi dah tum ang che. Shrimp emaw chicken emaw i fry lai hian breadcrumbs ai chuan quinoa hmangin coating tum la, a tui em em a ni.

Supermarket-ah bum suh! Label chu ngun takin chhiar la

A châng chuan "whole grain" anga kan ngaih ei tur kan leiah hian a takah chuan refined flour a awm ṭhin. Chuvangin package-a label kha uluk taka i check a ngai a ni.

A tha a nih pawhin engzat nge i ei tur?

Whole grains hi i hriselna atan a tha viau nachungin , ei tam lutuk hi a tha lo. Carbohydrates an pai bawk. I ei theih zat chu i thisen sugar level a control that danah a innghat ang.

A tlangpuiin kaihhruaina tha tak chu ni khatah buhfai chi thum vel ei tur a ni.

Mi pakhatin eng nge rawng a bawl?

• Bran buhfai 1/2 cup a ni
• Oats (oatmeal) chhum 1/2 cup 1/2 vel a ni.
• Chhangphut pum (1 slice) 1.1.
• Whole wheat pasta 1/2 cup a hmin tawh

Whole grains leh refined grains te hi eng nge an danglamna tak tak?

Engvangin nge brown rice hi white rice aiin a tha zawk? Engvangin nge chhangphut var chi aiin atta chhangphut hi a tha zawk? Hei hi a chhan chu buhfai siam dan a ni.

Grain eng pawh hi a bulpui pathum a awm a:

1. Bran: Hei hi buh chi pawn lam venhimna a ni. Fiber, antioxidants , B vitamins , leh minerals tam ber a pai a ni.

2. Starchy part (Endosperm): Hei hi a laiah a lian ber, starchy part a ni. Carbohydrate a pai tam ber.

3. Germ: Hei hi thlai chhunga hmun te tak te a ni. Hei hi buhfai lo chhuahna hmun a ni. Vitamin, mineral leh thau hrisel tak tak a pai tam hle.

Whole grains chu a awm ang anga ei, a hmun thum zawng zawng paih vek loh chi a ni. Chuvang chuan eitur tha tak an ni. Hei hi entirnan bran rice, atta flour, oats, leh buckwheat te hi a ni.

Thlai chi hrang hrang (Refined Grains) teChumi awmzia chu buh chi zinga ei tur tha ber pahnih, bran leh germ te chu paih chhuah a ni a, starchy middle part (the endosperm) chauh a awm ta tihna a ni. Hei hi buhfai var leh chhangphut var chi siam dan a ni. Chuvang chuan fiber leh nutrient dang tam tak an tlachham a ni.

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