I medical report hnuhnung ber khan i cholesterol level a sang deuh tih a sawi em? Mi tam tak chuan chu chu kan hmuh chuan kan hlauthawng thin. "Aw, tunah chuan butter, ice cream leh sa thau tak tak ei hi ka bansan a ngai dawn a ni," tiin kan ngaihtuah thin. Chu thawnthuah chuan thudik engemaw zat a awm laiin, i tan chanchin lawmawm a awm bawk. Chu chu, i ei leh in-a ei tur thenkhat tam zawk dah hian i cholesterol level a control thei tihna a ni. Hei hi tui nena pill ei ai chuan engtiang chiahin nge a tha zawkin a awlsam zawk?
Hengte hi magic food chi khat an ni tak tak em? Ni lo, mahse magic nen chuan a inhnaih khawp mai. Researcher te chuan heng ei tur bik, "functional foods" tia koh te hian i cholesterol level ah nghawng lian tak, tha tak a nei tih an hmuchhuak a. Zirna thenkhatah chuan heng "superfoods" awmna diet hi cholesterol tihhniamna damdawi thenkhat ang bawkin i taksa cholesterol "tha lo", emaw LDL (Low-Density Lipoprotein) cholesterol tihhniamna kawngah a tangkai thei tih a tarlang. Hei hi a finfiah em em a, United States-a FDA (Food and Drug Administration) chuan heng ei tur te hi cholesterol an control thei tih "health claim" pawh an pe a ni.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Cholesterol tihhniamtu "super foods" te chu engte nge ni?
Okay, tunah chuan kan thinlung tana tha tak tak leh cholesterol control puitu heng ei tur te hi engte nge ni tih i lo en ang u. Nitin ei leh inah hengte hi dah belh chu chutiang chuan a harsa lo.
| Chaw chi hrang hrang | Taksa tanpui dan tur |
|---|---|
| Nga thau tak tak Entirnan: salmon, mackerel, herring, mackerel te chu a ni | Heng sangha a Omega-3 fatty acids te hi thinlung hriselna atan a tha hle. Thisen sang tihhniam nan an pui a, thisena thau chi dang triglycerides an tih chu a tihziaawm bawk. |
| Oats leh Oat Bran te a awm bawk | Soluble fiber an pai tam hle. He fiber hian sponge angin hna a thawk a, i chaw ei kawngah cholesterol a hip lut a, i taksa atanga paih chhuah nan a pui bawk. Zing lama oats no khat ei hi a bul tanna tha tak a ni. |
| Nuts te hi walnut leh almond ang chi te an ni | Heng nut te hian thau hrisel (unsaturated fats) a pai a. Ni khata heng nut tlemte ei hian i cholesterol tha lo (LDL) a tihniam thei a ni. Mahse ei tam lutuk suh, calorie a tam avangin. |
| Plant Sterols emaw Stanols emaw nei ei tur | Chungte chu margarine, yogurt leh thei in tur thenkhatah te dah a ni. Heng Plant Sterols leh Stanols te hi thlai atanga thil hmuh chhuah a ni. Diet atanga taksain cholesterol a lakluh loh nan an veng a ni. |
| Legumes a ni Ex: chickpeas, lentils, peas, soy te pawh a awm bawk | Hengte hian soluble fiber an pai tam hle bawk. Nitin ei leh inah telh hian cholesterol level a tihhniam thei a ni. |
I ei leh in i thlak dawnin heng thilte hi hre reng ang che!
Cholesterol tihhniam thei ei tur kan hriat hnuah, "Awle, chuti a nih chuan hengte hi ka ei ang a, ka cholesterol tihhniam ang," tih hi mahni chauha thutlukna siam hi a tha lo. Hei hi mahni chauha tih tur a ni lo.
A hmasa berin i doctor nen inbia ang che.
I cholesterol level enkawl dan tur chungchangah chuan a pawimawh ber chu i doctor nen thawhhona tha tak neih hi a ni . Ei leh in thlak danglam hian nasa takin a pui thei a, mahse mi thenkhat chuan thinlung natna vei theihna tur damdawi an mamawh mai thei . Chuvangin, i report te la la, i doctor nen inhmuhkhawmin i tan enkawlna tur tha ber tur an sawiho ang. Ei leh in thlak danglam rualin damdawi pawh i pe thei bawk.
Heng ei tur te hi "magic" an ni lo!
Hei pawh hi hriat reng tur a ni. Zing lama walnut kut khat emaw, oats bawm khat emaw ei hian a tichhe lo ang che tih ngaihtuah suh la, i duh ang zat zat ei tur hriak, chaw hmin, leh cake ei theihna license i nei bawk ang tih ngaihtuah suh.
Heng eitur tha tak takte hlawkna tak tak tur chuan nunphung hrisel zawng zawng i hman a ngai ngei ang.
Chumi awmzia chu, .
- Processed foods, deep-fried foods, sugary drinks, leh saturated fat tamna (e.g., sa sen, cheese, butter) te chu a theih ang anga tihtlem tur a ni.
- I rihna control rawh.
- Nitin exercise la. Ni khatah minute 30 tal kea kal ang chi thil ti rawh.
A awlsam zawngin, in sak ang mai a ni. Brick pakhat chauh hmangin in i sa thei lo. Chutiang bawkin "superfood" pakhat chauh hmangin hriselna i nei thei lo. Ei leh in inthlau tak te, chi hrang hrang te, leh taksa tihchakna tha tak te hi thinlung hrisel tak neih theihna tura puitu zawng zawng a ni.
Take-Home Thuchah a ni
- Oats, oily fish, leh walnuts ang chi ei tur bik a awm a, chu chuan i taksaa cholesterol tha lo (LDL) level tihhniamna kawngah a pui a ni.
- Heng ei tur te hi i ei leh in ah dah ringawt hian i cholesterol control nan a pui dawn lo. I doctor rawn la , thurawn la rawh . Damdawi i mamawh mai thei.
- "Superfoods" hi ei tur hrisel lo dang i duh angin ei theihna license a ni lo. A pum puia hrisel, inthlau tak ei leh in vawn reng a pawimawh .
- For best results, regular exercise leh weight control a pawimawh , ei leh in thlak danglamna nen .
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