Nun hi a tawi lutuk a, chutiang bawka boring diet-a inkhung tlat tur chuan. I cholesterol level control nan thinlung hriselna atana tha ei tur tlemte ei i thiam tawh mai thei. Mahse chawhmeh atan oatmeal ei te, chawhmeh atan thlai chi khat nena buhfai ei te, zanriah atan chhang nen salmon ei te... rei vak lo hnuah a boring lo em ni? Nitin ei tur pawh i memorize thei a nih chuan i ei leh in danah inthlak danglamna i siam a hun tawh.
Hetianga i chaw ei tur switch up hian hlawkna ropui tak dang a nei bawk. Chaw chi hrang hrang i thlan hian nitin leh kar tin i taksain a hmuh theih tur nutrient hrang hrangte chu i tizau a ni. Chuvangin, heng ei tur ngaihtuahna thar 10 te hi en la, chu chuan i thinlung a ti hrisel ang a, chutih rualin i taste buds pawh a ti hlim bawk ang.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
I chawhmeh pangngai aiah heng thil tharte hi i lo enchhin teh ang u?
I cholesterol tana tha i ei tlangpui ai chuan ei tur thenkhat, hrisel tak tak, mahse a thlum danglam tak nei te hi han en ila. He table atang hian ngaihdan tha tak i hmu thei ang.
| I Fave hlui kha | Thil thar (New Fave) tih hi han ti ve teh. | Engvangin nge a tha? (Engvangin nge a Tha) |
|---|---|---|
| Olive Oil hmanga siam a ni | Avocado Oil hmanga siam a ni | Olive oil ang bawkin thau hrisel (monounsaturated fats) a pai tam hle. Cholesterol tha lo (LDL) a tihziaawm. |
| Sangha chi khat | Sablefish/Black Cod tih a ni | Salmon ang bawkin Omega-3 a pai tam hle. Thinlung tan a tha hle. |
| Carrot a ni | Parsnips te pawh a awm | Carrot aiin 60% in fiber a tam zawk. Cholesterol leh chaw ei tan a tha. |
| Peanut Butter a ni | Almond Butter a ni | Thau hrisel, calcium leh magnesium te a tam hle. |
| Green Lentils a ni | Lentils dum a ni | Protein leh fiber a pai tam hle. Anthocyanins a pai a, chu chu antioxidant a ni. |
| Flaxseed a ni | Hemp Thlai chi hrang hrang | Protein, vitamin E, iron, potassium, leh magnesium te a tam hle. |
| Green Tea a awm bawk | Matcha Tea a ni | Green tea aiin antioxidant a nei tam zawk hle. |
| Balhla | Plantain a ni | Vitamin A, C, leh potassium te a pai tam hle. Lung hnathawhna atana pawimawh tak a ni. |
| Whole Wheat Pasta hmanga siam a ni | Soba Noodles a ni | Buckwheat atanga siam a nih avangin fiber leh antioxidant rutin a pai a ni. |
| Oatmeal a ni | Quinoa Flakes a ni a | Oats ang bawkin chawhmeh siam rang tak, chaw tha tak a ni. |
Engtin nge heng chaw tharte hi i hman?
Okay, tunah chuan ei tur thar thenkhat ngaihtuahna i nei ta. Tunah chuan hengte hi kan chaw eiah kan dah belh dan tur i lo en ang u.
Oils & Butters te pawh a awm
Avocado Oil: Hei hian a thlum tui tak, buttery flavor a nei a. Olive oil i hmanna hmun apiangah i hmang thei a, chu chu salad dressing-ah te, pesto-ah te, leh thlai siamnaah te pawh i hmang thei a ni. A danglam bikna chu olive oil ang bawkin monounsaturated fat a pai tam hle a, hei hi ‘thau tha’ chi khat, thinlung tana tha tak a ni. I cholesterol tha lo (LDL cholesterol) tihhniam nan a pui thei a, thisen sang control nan a pui thei bawk. Vitamin E a tam bawk a, taksaa inflammation tihziaawmna a ni.
Almond Butter: Hei hi peanut butter aiin a thlum deuh. Chhangphut chunga theh darh emaw, oatmeal-a spoon-a dah emaw, smoothie-a dah emaw pawh a tha hle. A ingredient atan almond chauh awmna brand thlang mai rawh.
Veggies, Thlai leh Thlai chi hrang hrang
Parsnips: Hengte hi carrot chhungkaw zinga thlai chi khat a ni. An chhum chuan thlum deuh an nei. Gravy, soup leh stew-ah te pawh an hrual thei bawk. A nih loh leh roast leh ei theih an ni. They are rich in fiber , chu chuan cholesterol a tihhniam bakah rei zawk i chaw ei theih nan a pui bawk.
Black Lentils: Kan lentils pangngai aiin a thlum dan a danglam. Salad leh soup-a dahna atan an tha hle a, a chhan chu an siam zawhah an inthen lo. Protein leh fiber an pai hnem hle a ni .
Hemp Seeds: Hengte hian nutty flavor an nei a. Yogurt, salad, leh porridge chungah te pawh theh theih a ni. Tablespoon 3 ah hian protein gram 10 vel a awm a . Tin, magnesium an pai tam hle bawk a, hei hian thinlung natna a ti tlem a ni.
Quinoa Flakes: Nitin oats ei i chau a nih chuan zing lamah quinoa porridge siam la. Oats ang maia siam rang a ni. Tui cup khatah quinoa flakes cup 1/3 leh cinnamon pinch khat dah la, a thim thlengin stir rawh. I duh ber nut leh chi te chu a chungah dah la.
In tur & Midangte
Matcha Tea: Hei hi tea hnah pum pui hrual atanga siam a ni. Chuvangin, green tea pangngai aiin antioxidant (EGCG) chu a let 137 velin a tam zawk a ni. Heng antioxidants (catechins) te hian thisen sang leh cholesterol level a tichak a. Tui lum hmanga siamin i in thei a, smoothie-ah i dah thei a, ice cream siam nan i hmang thei bawk.
Plantains: Hengte hi kan ei pangngai banana aiin a lian deuh a, a starchier deuh bawk. Raw ai chuan chawhmeh ei a tha ber. Gravy thickening atan an tha hle a, curry-ah te dah belh nan te, grilling atan te, leh frying atan te an tha hle. A puitlin kim chuan (vun a dum chuan) an thlum a, smoothie leh pancake-ah te pawh dah theih a ni. Potassium a niA tam em avangin thinlung ruh hnathawhna atan a pawimawh hle.
Soba Noodles: Hengte hi buckwheat atanga siam a ni a, chu chu buh chi a ni a, gluten-free a ni. Mahse, soba noodles thenkhatah chuan wheat flour a awm a, chuvangin gluten allergy i neih chuan a label chhiar la. Pasta dang ang bawkin hman theih a ni a, tui lum hmanga tihlum leh silfai hnuah hman theih a ni.
A pawimawh ber chu i ei leh in lama inthlak danglamna lian tham i neih hmain i doctor nen inbiakna neih fo hi a ni a, a bik takin damdawi lam harsatna dang, zunthlum emaw thisen sang emaw i neih chuan.
Take-Home Thuchah a ni
- Cholesterol tihhniamna diet hi boring, monotonous diet a nih a ngai lo. Thil tui tak tak, duhthlan tur chi hrang hrang a awm nual.
- I ei tur pangngai aia thil thar avocado oil, almond butter, black lentils, leh quinoa te i enchhin chuan nutrient chi hrang hrang i hmu ang.
- Ei leh in chi hrang hrang hian boredom a veng a, hun rei tak chhunga ei leh in hrisel neih a awlsam phah bawk.
- I ei leh in lama inthlak danglamna lian tham i neih hmain doctor rawn hmasak a pawimawh hle a, a bik takin damdawi lam harsatna dang i neih chuan.
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