I cholesterol level a sang em? (High Cholesterol) - Heng tih dan 7 hmang hian control rawh!

I thisen test hnuhnung berah khan i cholesterol level a sang deuh tih doctor khan a hrilh che em? Chu thu i hriat chuan hlauhna leh lungkhamna tlem a awm chu thil pangngai a ni. "Aw, tunah chuan chaw tui zawng zawng ei leh nilengin exercise ka tih tawh loh a ngai ta," i ti mai thei. Mahse, hlauh tur a awm tak tak lo. I nunphungah inthlak danglamna tenau leh awlsam tlemte i siam hian i ngaihtuah aiin awlsam zawkin he dinhmun hi i thunun thei a ni. A tha ber chu i doctor-in damdawi a pekte nen hian heng tih dante hi zawm hi a ni.

1. I ei leh in thau chungchangah fimkhur hle ang che.

Cheeseburger, ice cream, leh sa thau tak curry ang chi thilte chu a thlum viau thei a, mahse a takah chuan i cholesterol level a tichhe thei a ni. Hei hi a chhan ber chu saturated fat an neih vang a ni.

Ran thau, bawnghnute leh vawk sa thau tak tak, leh butter, cheese, leh skim milk ang chi thil te tihtlem hian i taksaa cholesterol "tha lo" (LDL cholesterol) level a tihhniam thei a ni.

Mahse hei hian i ei leh in atanga thau i paih vek tur tihna erawh a ni lo. Chutianga tih chuan a takin a kalh zawngin nghawng a nei thei a ni. Unsaturated fats, olive oil, cashew, leh peanuts ang chi ei tur a awm hian i cholesterol "tha" (HDL) a tisang thei a, i triglycerides a tihhniam thei bawk. A pawimawh ber chu a theih phawt chuan saturated fats aiin unsaturated fats thlan hi a ni.

2. Hetiang thau chi hi chatuan atan thlah rawh!

Artificial trans fats hi i ei leh in atang hian paih vek tur a ni. Hemi chungchangah hian inhnialna a awm lo. Hengte hi taksa tan a pawi hle.

Trans fats hian i cholesterol tha lo (LDL) a tisang mai bakah i cholesterol tha (HDL) a tihhniam bawk. Heng trans fats te hi deep-fried foods doughnuts, packaged biscuits, cakes, cookies, leh margarine chi hrang hrangah te hmuh tur a awm.

Chuvangin, dawr atanga thil i lei dawnin a label chhiar thin ang che. Label-ah "partially hydrogenated oil" tih a awm chuan trans fats a awm a ni. A châng chuan ‘trans-fat-free’ tih a inziak a, mahse heng thute hi a awm em tih enfiah rawh.

3. Cholesterol taksaa a lakluh hi i titawp ang u

Soluble fiber hian he hna hi min pui thin. A awlsam zawngin sawi ila, he soluble fiber hian intestine chhungah gel a siam a, taksaa cholesterol tam lutuk chu a binding a, stool hmangin a paih chhuak thei a ni.

Eng ei tur nge soluble fiber tamna?

• Oats a ni
• Buh
• Legumes te chu bean, chickpeas, leh lentils te an ni
• Okra, bitter gourd, Brussels sprouts te pawh a awm bawk
• Apple, orange, leh pear ang chi thei rah te
• Carrot

Zirchianna atanga a lan dan chuan ni khatah fiber intake gram 5-10 vel i tihpun chuan i bad cholesterol (LDL) level chu 5% velin i tihniam thei a ni. Chuvangin, chhang var leh bun chi hrang hranga siam ai chuan i eitur ah oats, thlai, thei leh nut ang chi thil te dah la.

4. Exercise chungchang sawi dawn chuan "the more the merrier" tih ngaihtuah thin ang che.

Exercise hian i cholesterol level a ti sang thei a, mahse a pawimawh ber chu tih fo hi a ni .

A tha ber chu ni khatah minute 30 tal active taka awm hi a ni . I in chhunga rang taka kal pawh a ni thei a, mahse nitin i tih tur a ni. Tin, hetianga exercise i tih hian i taksa rihna 5% pawh i tihtlem theih chuan chu chuan i cholesterol level-ah nghawng lian tak, tha tak a nei ang.

5. Exercise pace hi tlem han ti sang ila.

Nitin exercise i tih tawh chuan tunah chuan step khatin i kalpui thei tawh ang. Chu chu, ni ṭhenkhatah chuan, i exercise chu tlem tal i ti harsa thei tihna a ni .

Ruahmanna tha tak chu minute 40 vel, kar khatah ni thum emaw ni li emaw chhung exercise nasat lutuk hi a ni.

Entir nan:

• I kal tlangpui a nih chuan i kal chhung hian brisk walking emaw, jogging emaw chu rei vak lo tum ang che.
• Runner i nih chuan rei vak lo (sprint interval) tlan chak deuh la.

6. Hnathawh hmuna stress awm theihna tur solution zawng rawh

Hnathawh kawngah stress i neih chuan i ngaihven a ngai ngei ang. Research atanga a lan dan chuan hnathawhna hmuna stress nei te hian bad cholesterol (LDL) an nei sang zawk a, good cholesterol (HDL) an nei tlem zawk bawk .

Hna thenkhat chu a pianphungah chuan stressful tak a ni thei a, mahse chu chu enkawl dan tur thil i tih theih a awm.

• Hnathawh laiin chawlh rei vak lo la. Tho la, minute khat vel kal kual rawh.
• Kum tin chawlh i neih zawng zawng hmang rawh. In lamah awm la, zalen takin awm rawh.
• I boss nen inbia la, i hna chu dah pawimawh hmasa turin hrilh la, chutiang chuan i hun leh tha leh zung chu fing takin i hmang thei ang.

7. Meizial zuk hi tihtawp a ngai.

Cigarette meikhu hian i cholesterol "tha" (HDL) level a tihhniam a ni . Meizial zuk bânsan hian i cholesterol "tha lo" (LDL) chu direct-in a tihhniam lo nain, cholesterol ṭha leh cholesterol ṭha lo ratio a ti ṭha a ni. Chu chu thinlung hriselna atan a pawimawh hle.

Meizial zuk bânsan i tum tawh a, i hlawhchham pawh a ni thei. Chu chu thil pangngai a ni. Mi tam tak chuan vawi eng emaw zat an tum thin. Mahse, beidawng suh. I hriselna zawng zawng atana investment lian ber a ni. Hemi chungchang hi i doctor nen pawh inbiain tanpuina i dawng thei bawk.