Kum tin i doctor hnena i check-up atanga i lo haw chauh ang u. Tun ṭumah hian doctor chuan i thisen cholesterol level a sang deuh niin a sawi. He thu i hriat hian tlem a hlauthawng leh lungkham deuh hi thil pangngai a ni. Mahse, lungkhamna tur a awm lo. A chhan chu he dinhmun hi Sri Lanka ramah hian kan zingah a hluar hle a ni.
Mahse cholesterol a tam lutuk chuan thau ang maiin kan thisen kalna (arteries) bang ah a lo awm tan thin. Hei hian thisen kal dan a tikhawlo thei a, thisen zam hlauhawm tak a thlen theihna a tipung a, heart attack leh stroke ang chi natna khirh tak tak a thlen thei bawk. Chuvang chuan hei hi hriat chian a, a tul anga hmalak a pawimawh.
Ni e, i cholesterol level chu hrisel level-a tihhniam thei damdawi a awm. I doctor chuan damdawi a pe thei che a ni. Mahse damdawi i hmang emaw hmang lo emaw, i cholesterol control nan nitin nunah inthlak danglamna engemaw zat i la mamawh dawn a ni.
Chuti a nih chuan khawi atang nge kan tan ang?
Diet hi a pawimawh ber a ni.
I hriselna tihchangtlunna atana i tih tur hmasa ber chu i taksaa i thil dahte ngaihtuah chhuah hi a ni. Chu chu i ei leh in thlak danglam tihna a ni. Chaw hrisel lo thenkhat ai chuan ei tur hrisel i thlan hian i cholesterol level i tihniam thei a ni.
A hmasa berin, i plate-ah thei, thlai, legumes, whole grains, leh bean leh chickpeas ang chi legumes-a khat chu tih dan phung siam rawh. Hengte hian cholesterol a hniam mai bakah fiber a pai tam hle bawk. Fiber tamna ei tur hi ṭhian ṭha tak a ni a, i cholesterol level tihhniamna kawngah a pui thei a ni. Chu mai ni lovin, fiber hian a hnuaia natnate hi a tihziaawm thei bawk:
- Lung natna
- Thai
- Thau lutuk
- Type 2 Diabetes a ni
Fiber tamna ei hian i chaw ei a, chu chuan chaw hrisel lo ei tur a ti tlem a ni.
Hei bakah hian sangha, cashew leh peanuts ang chi nut, thau tlem dairy products, leh vun nei lo vawk te pawh i eitur ah i dah tel thei bawk.
Tunah chuan cholesterol leh ei leh in inzawmna hi tlem han thlir ila. Thau chi hrang hrang hriat hian a pui tak zet ang che.
| Fat Type a ni | Taksa a nghawng dan | Chaw tam zawk awmna |
|---|---|---|
| Saturated Fats a awm bawk | Hengte hian cholesterol "tha lo" (LDL) level a tisang a, cholesterol "tha" (HDL) a tihhniam bawk a, hei hian thinlung natna vei theihna a tipung a ni. | Sa sen (bawngsa, vawk sa), vawk vun nei, bawnghnute thau tamna (butter, cheese), deep-fried foods, cake, biscuit, coconut oil, palm oil. |
| Trans Fats a ni | Hengte hi thau chi hrang hrang zingah chuan a chhe ber pawl an ni . Saturated fats aiin an hlauhawm zawk. LDL level nasa takin an tisang a, thinlung natna vei theihna nasa takin an tisang bawk. An tihtawp vek tur a ni. | Margarine, bakery atanga siam (pasty, donuts), fast food, snacks packaged (processed foods) te pawh a awm bawk. "Partially hydrogenated oil" tia ziah a ni. |
| Thau tha (Unsaturated fats) 1.1. (Monounsaturated & Polyunsaturated) te hi a awm a, a chhuahna tur hmun tur chu a awm lo. | Hengte hian cholesterol "bad" (LDL) level tihhniam nan a pui thin. Chaw thenkhat hian cholesterol (HDL) "tha" level tihsan nan a pui bawk. | Nga hriak nei, salmon, mackerel, leh herring, cashew, peanut, almond, olive oil, canola oil, leh avocado te. |
"thau" leh "cholesterol" tih thumal hi a chhe ngai lo tih hre reng ang che. A pawimawh ber chu kan type thlan hi a ni.
Olive oil hian thil danglam bik a nei a. Total cholesterol leh LDL level a tihhniam laiin, kan tana hlawkna awm thei HDL level a tihniam lo. Chuvangin olive oil ei hian lung natna vei theihna a tiziaawm thei a ni. Mahse, i taksa rihna tihtlem i tum a nih chuan olive oil hi a tlem berah chauh i ei tur a ni.
I thau lutuk a nih chuan balanced diet ei a, i portion size control-in i taksa rihna i tihtlem belh thei bawk. Kilogram 5-10 vel chauh tihtlem pawhin i LDL cholesterol level-ah danglamna nasa tak a thlen thei a ni.
Tlemte kan work out dawn em ni? (Exercise pawimawhna) .
Cholesterol-friendly diet thar aṭanga hlawkna tam ber hmuh i duh em? Tichuan, i insawn a ngai a ni. Chu chu exercise tihna a ni. Taksa tihchak hian LDL level direct-a nghawng a neih loh laiin, kan thisena thau chi dang triglycerides a tihhniam bakah HDL cholesterol tha level a tisang bawk.
Chu mai ni lovin, exercise hian taksa rihna tam lutuk a control thei a, thisen sang a tihniam thei bawk a, chung pahnih chuan thinlung natna vei theihna a tipung a ni.
Nitin minute 30 tal exercise i neih tum tur a ni a, chu chuan i heart rate a ti sang thei ang. Entîr nân, kea kal chak tak, tlan, tui chawi, a nih loh leh cycle khalh ang chi thil i ti thei a ni. Hun rei tak chhung exercise i la tih loh chuan zawi zawiin tan la rawh. Ni khatah minute engemaw zat kea kal atanga tan la, zawi zawiin i hun hman tam zawk. I doctor nen eng exercise nge i tana tha tur tih leh eng chen nge i tih tur tih sawipui a tha ber.
Meizial i zu a nih chuan tunah hian bansan rawh.
I cholesterol level hi meizuk bânsan chhan ṭha tak dang a ni bawk. Cigarette atanga carbon monoxide i inhnim hian i thisen kalna kawng bang chhunga cholesterol a pun chakna a tipung a ni. He thil tha lo hi kick-na tura tanpuina i mamawh chuan i doctor nen damdawi emaw counseling program emaw chungchang sawipui rawh.
Zu in lamah pawh fimkhur rawh.
Zirchianna thenkhatah chuan zu in tam lutuk hian HDL (tha) cholesterol level tlem a tisang thei tih an hmuchhuak. Amaherawhchu American Heart Association chuan tun dinhmunah zu i in lo a nih chuan hemi avang hian bul tan loh tur a ni an ti.
Zu i in chuan a tlem berah ti rawh. A tlangpuiin, chu chu hmeichhia tan ni khatah vawi khat aia tam in loh tur leh mipa tan ni khatah vawi hnih aia tam in tur loh tihna a ni.
Take-Home Thuchah a ni
- Saturated fat tamna ei tur tihtlem. Trans fat awmna ei tur chu paih vek tur a ni.
- Nga hriak nei, salmon leh mackerel te chu kar khatah ni hnih emaw ni thum emaw ei la, deep-fried ni lovin ei rawh.
- Olive oil ang chi hriak hrisel tak chu a tlem berah hmang ang che. I rihna i ngaihtuah chuan a zat kha tihtlem rawh.
- Nitin minute 30 tal exercise la. I tan hmain doctor rawn hmasa phawt ang che.
- I thau lutuk a nih chuan i thau tihtlem hian cholesterol control na kawngah nasa takin a pui thei a ni.
- Meizial zu hi pumpelh vek la, zu in khap tlat ang che.
- A pawimawh ber chu i doctor nen i cholesterol level leh enkawlna chungchang sawipui fo la, a thurawn zawm rawh.
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