Cholesterol hi mi tam tak tan chuan harsatna a ni. A bik takin thisena cholesterol ‘tha lo’, chu chu LDL cholesterol (LDL Cholesterol) . Mahse, nitin chaw i siam danah inthlak danglamna tlemte hmangin he dinhmun hi nasa takin i thunun thei tih i hria em? Vawiin hian heng tips awlsam tak tak 12 te hi kan sawi dawn a, chu chuan ei tui tak tak ei chungin i thinlung tan thil tha tak a ti thei a ni. Hengte hi i nitin nunah belhchhah a awlsam hle.
1. Buhfai var leh chhangphut aiah buhfai (whole grains) hmang zawk ang che.
Nitin buhfai var leh chhang var kan ei thinte hi kan thlak danglam tur em ni? Rice i siam dawnin brown rice emaw red raw rice emaw ang chi thil thlang rawh . Chhang i ei chuan kurakkan chhang emaw atta flour emaw atanga siam chhang thlang rawh. He chaw hian soluble fiber chi khat a pai a . Hengte hian cholesterol tihhniamna kawngah nasa takin a pui a ni. Oats leh barley te pawh hi ei tur tha, fiber tamna a ni. Chawhmeh atan oatmeal tlem tal i siam a nih chuan engtiang chiahin nge a tha ang?
2. Butter leh margarine aiah thinlung tana hriak ei tur
Chaw siam dawna butter, margarine, oil tam tak hman thin dan hi dah bo ila. Thlai i hmin hian olive oil emaw canola oil emaw ang chi i hmang thei. Mahse, hengte pawh hi hriak tha tak an ni tih hre reng ang che, tlemte chauh i hmang tur a ni . Teaspoon khat emaw pahnih emaw hmanga hna i thawh theih chuan chu chu a tawk. Coconut oil i hman chuan a theih ang anga deep frying tihtlem tur a ni.
Pawimawh: Hei hian i ei leh in atanga thau i paih vek tur tihna a ni lo. Butter, margarine, leh reheated oil ai chuan oil hrisel tak tak i hmang tur a ni tihna a ni a, chungte chuan hrisel lo saturated fat leh trans fat a nei a ni.
3. Sa i ei chuan thau tlemna cut thlang rawh.
Sa ei thiam i nih chuan dawr atanga sa i lei dawnin tlemin fimkhur rawh. Sa cut thau tlem ber thlang rawh . Bawngsa i lei dawn a nih chuan sirloin leh round ang chi cut te hi a tha a, vawk sa i lei dawn chuan tenderloin ang chi cut te hi a tha hle. Vawk tan chuan a hnute hi a tha ber. Sa i siam hmain, a thau dum hmuh theih chu titawp rawh . He inthlak danglamna tenau tak hian i taksaa thau tul lo lut zat chu nasa takin a tihtlem thei a ni.
Thiltih \ha leh \ha lo - awlsam takin
Kan sawi tak chungchang sawifiahna tam zawk hriat duh chuan he note hi en la.
| Chaw chi hrang hrang | Duhthlanna tha (hengte hi thlang rawh) . | Thil tihtlem tur (hengte hi pumpelh tur) . |
|---|---|---|
| Cereals te pawh a awm | Brown rice, lentils sen, oats, barley, chickpeas te pawh a awm bawk | Rice var, chhang var, noodles |
| Oil chi hrang hrang | Olive oil, canola oil (a tlem berah) . | Butter, margarine, palm oil, deep frying te pawh a awm bawk |
| Protein a awm a | Vawk vun nei lo, sangha, chickpeas, peas, lentils, green beans | Sausage, meatball, sa thau, vawk vun nei |
| Bawnghnute atanga siam chaw | Bawnghnute thau lo, thau tlem nei yogurt | Full-cream hnute, cheese, ice cream te a awm bawk |
4. Kan chaw siam dan hi thlak danglam kan tum tur em ni?
Cholesterol sang chhan ber chu deep frying a ni. Chuvangin kan chaw siam dan hi tlem han thlak ila.
- Bake: Sangha leh vawk ang chi thil siam tum ang che.
- Grill: Sa i grill hian a chhunga thau chu a hmin a, a tla thla thin. Chu chu a ropui khawp mai.
- Steam: Steaming hi thlai leh sangha ang chi thil siam dan tha ber a ni.
- Roast: Thlai leh sa ang chi thil te oven-a roast hian oil dah belh ngai lovin a tui hle.
5. Vawk vun chu la chhuak rawh.
Hei hi thil awlsam tak a ni.Vawk i chhum hmain a vun chu paih vek hmasa phawt ang che. Vawk vunah hian thau tam zawk a awm a. Sa chu vun tel lova a lum chuan a vawt dawn nia i ngaih chuan wine tlem te, lemon tui emaw, garlic leh ginger sauce emaw nen drizzle la.
6. Broth atang chuan oil chu la chhuak rawh.
Sa curry emaw, milk-based gravy ang chi emaw i siam zawh chuan rei vak lo a lum ang. A chungah chuan oil layer a lo inphah chhuak tih i hmu ang. Spoon hmangin zawi zawiin la chhuak rawh. Chutiang chuan ei tur chhunga oil tul lo tawp chu i tihtlem thei a ni.
7. Egg yolks atang hian rei lo te chu i hlat ang u.
Egg hi protein tha tak a ni. Mahse, egg-a cholesterol awm zawng zawng deuhthaw chu egg-ah a awm vek a ni . Chuvangin, cholesterol lama harsatna i neih chuan egg whites chauh ei a tha ber. Omelet i siam dawn a nih chuan egg pum pakhat hmang lovin egg pahnih atanga egg whites chauh hmang ang che.
8. Baking dawnin hriak aiah thei hmang thin ang che.
In lama cake leh muffin siamtu i nih chuan hei hi tip tha tak a ni. I cake mix-ah oil emaw butter emaw dah ai chuan, mashed banana chu a zatve vel dah tum ang che . A nih loh leh applesauce emaw mashed pumpkin emaw pawh i hmang thei bawk. A thlum a danglam dawn lo va, a quality pawh a tha zawk dawn a ni.
9. Thau tlem Dairy
Bawnghnute, yogurt leh cheese te hi kan ngaina vek a ni. Mahse hengte hi i thlan dawnin ‘low-fat’ emaw ‘fat-free’ emaw tia ziah te chu thlang rawh. Full-cream milk ai chuan skim milk hmang zawk ang che. He inthlak danglamna tlemte hian i cholesterol level-ah danglamna nasa tak a thlen thei a ni.
10. I chaw eiah nut te dah la
Protein i hmuh theih nan sa leh sangha ei a ngai lo. Chickpeas, peas, green beans, soy, leh lentils , kan rama kan hmuh theih te hi thinlung tan a tha hle a, protein a tam hle a, cholesterol tihhniam nan a tha hle bawk. Kar khatah ni hnih tal sa ai chuan i chaw ei ber ah hetiang thil hi dah la.
11. Sa ei tur hi thlak danglam ila
Sa sen ei hi bansan vek a harsat chuan i buatsaih dan thlak danglam tum ang che. Entirnan, meatballs siam dawnin sa nen hian breadcrumbs aiah oats cooked thenkhat dah la. Hei hian ei leh in a tipung ang a, cholesterol vei theihna a ti tlem bawk ang.
12. Kar khat chhung chawhpawlh lawk rawh
Kar a lo intan chuan i chawlh ni-ah hun engemaw chen hmang la, bran rice, chickpeas, leh green beans te chu chhum la, fridge-ah dah rawh. Tichuan, kar khat chhunga hna atanga i haw a, chaw ei rang tak siam a ngaih hunah, hengte hi salad emaw, soup emaw-ah rang takin i dah thei ang. Hei hi nun buaithlak tak leh hriselna atana investment tha tak a ni.
Heng tips te zawm hi a tir lamah chuan a harsa deuhin a lang thei. Mahse, zawi zawiin heng tih dante hi i nunah i dah tel zel chuan, i cholesterol level control nan leh thinlung hrisel tak i neih theih nan a pui ang che tih i hmu ang. Hemi chungchang hi hriat belh i duh chuan i doctor hnenah thurawn dil theihnghilh suh.
Take-Home Thuchah a ni
- Cholesterol 'tha lo' (LDL) tihhniam nan chuan chaw siam dan thlak danglam a pawimawh hle.
- Deep frying hmang lo la, baking, grilling, steaming ang chi hmanraw hmang rawh.
- Butter leh margarine aiah olive oil ang chi hriak hrisel (a tlem berah) hmang zawk ang che.
- Chhang dum leh buhfai var ai chuan brown rice, oats, leh buckwheat ang chi whole grains thlang rawh.
- Sa i ei chuan lean cuts thlang la, thau leh vun hmuh theih te chu paih la, chhum rawh.
- Kar khatah ni engemaw zat tal sa aiah chickpeas, lentils, leh green beans te ang chi legumes ei thin ang che.
- I cholesterol level emaw, i ei leh in emaw chungchangah ngaihtuahna i neih chuan i doctor nen inbia fo ang che.
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