I ei hian i taksaa cholesterol awm zat a nghawng em? Ni e, a ni. Cholesterol hi waxy substance a ni a, kan taksaa thil tam tak, cell siam leh hormone thenkhat siamna atana pawimawh tak a ni . Kan thin (liver) hian kan mamawh cholesterol zawng zawng a siam vek a. Chuvangin, dik tak chuan ei leh in atanga cholesterol engmah kan hmuh a ngai lo. Beach-a sand tam zawk dah belh ang mai a ni. Mahse, kan eiturte hian kan thisena cholesterol awm zat 20% atanga 30% vel chauh a nghawng a ni. Mahse chutiang zat chu control reng a pawimawh.
Cholesterol “bad” (LDL) tisang leh tihhniam thei ei tur .
Kan taksaah hian cholesterol chi hnih a awm a. Pakhat chu cholesterol “tha” a ni a, chu chu HDL (High-Density Lipoprotein) an ti a. A dang chu cholesterol “tha lo” a ni a, LDL (Low-Density Lipoprotein) an ti a. He LDL hi a buaithlak a ni. Thisen kalna kawngah a pungkhawm thei a, a tikhawlo thei bawk. Hei hian thinlung natna a tipung a ni .
Thu lawmawm tak chu i LDL cholesterol level “tha lo” tisang thei ei tur thenkhat a awm tih hi a ni . LDL cholesterol level tihhniam thei ei tur thenkhat pawh a awm bawk. Chuvangin, ei tur leh ei loh tur i hriat hian i cholesterol level i control thei a, thinlung natna i vei theihna a ti tlem thei bawk . Hemi chungchang hi dietitian nena inbiakna neih hian a \angkai hle thei a ni.
Eng ei tur nge cholesterol tam ber?
Chaw atanga kan cholesterol kan hmuh hi ``Dietary Cholesterol.`` an ti a, ran thil siamah a awm tam ber. Entirnan, sa, cheese, leh bawnghnute atanga siam.
Mahse, en teh, zirchianna hnuhnung ber chuan cholesterol tihhniam chungchang a nih chuan ei leh in atanga kan ngaihtuah ber tur cholesterol a ni lo tih a tarlang. Thau hrisel lo chi hnih a ni a, a hlauhawm zawk – saturated fat leh trans fat. Vanduaithlak takin cholesterol tamna eitur tam takah pawh heng thau hrisel lote hi a awm thei bawk.
Engtin nge ei leh in hmanga cholesterol tihtlem theih ang?
Okay, chuvangin ei leh in hmanga cholesterol tihhniam dan hi han en ila. I tih theih ṭhenkhat chu hetiang hi a ni:
- I ei leh in ah soluble fiber tam zawk dah la.
- Saturated fat ei tam lutuk kha tihtlem rawh .
- Trans fat ei suh!
- Chaw inthlau tak ei rawh.
Tunah chuan hengte hi a hranin sawi ila.
1. I ei leh in ah soluble fiber tam zawk dah la.
Hei hi i `(LDL)` cholesterol tihhniamna atana puitu ber a ni. `(Soluble fiber)` hi tuiah a inthiar chi khat a ni. He fiber hian kan taksaa bile (cholesterol atanga siam) chu a binding a, bawlhhlawh te nen taksa atangin a paih chhuak thin. Sponge ang maiin ngaihtuah la, cholesterol a hip lut a ni.
Ni khatah soluble fiber gram 10 leh 25 inkar ei tum ang che. Nitin calorie i mamawh dan azirin i doctor hnenah engzat nge i tan a dik tih zawt la a tha ber.
``Soluble fiber`` tamna ei tur thenkhat chu hetiang hi a ni:
- Bean hring, lentils, chickpeas, leh green beans te ang chi
- Citrus thei chi hrang hrang apple, blackberry, orange, leh tangerine te hi a ni
- Oats leh Oat bran te pawh a awm
- Brown rice a ni
2. Saturated Fat tih tlem tur
Saturated fat hi thau chi khat a ni a, room temperature-a solid a ni. Chungte chu a tam ber chu:
- Sa processed sausage, bacon, leh pepperoni te pawh a awm.
- Sa thau tak tak, vawk ruh ang chi, vun nei lo vawk, leh bawnghnute thau tak tak.
- Dairy foods thau tam tak – butter, heavy cream, cream cheese, leh yogurt (sour cream) te.
- Coconut oil leh palm oil ah te.
- Deep-fried ei tur ah chuan.
Kan taksa hian hrisel taka a awm theih nan saturated fat engemaw zat a mamawh a. Mahse, nutrition label enfiah lovin ei tur kan ei chuan kan ngaihtuah aiin saturated fat kan ei tam thei a ni. I ei fo thina saturated fat awm zat i hriat hnuah chuan tihtlem dan tur zawn a awlsam tawh ang.
“Engzat nge tam lutuk?” A awlsam zawngin sawi ila, nitin i calorie zawng zawng zinga 5% atanga 6% chauh hi saturated fat atanga lo chhuak tur a ni.
Mahse, heng number te hi dan dik tak a ni lo tih hre reng ang che. Hetiang number zawn hian a chang chuan ``Orthorexia'' ang chi ei leh in hrisel lo tak tak a thlen thei bawk. Tin, nutritionist-te chuan heng number-a inhnamhnawih hian ei tur hrisel tak tak thenkhat chu tihtlem a ni thei tih an vaukhân bawk.
Entirnan, olive oil hian saturated fat engemaw zat a pai a, mahse a hriselna atana a thatna avangin i ei leh inah a tlem berah (ni khatah tablespoon li vel) telh a phu hle. Avocado leh walnut pawh chutiang bawk chu a ni. A pawimawh ber chu eng ei tur nge thau atanga lo chhuak tih en hi a ni. Saturated fat hi ei tur hrisel atanga lo chhuak a nih chuan recommended limit aia tam kal pawh a pawi lo. I rinhlelh chuan nutritionist nen inbia la, eng saturated fat source nge i tihbo tur tih leh eng nge a tlem berah i dah theih tih zawt rawh.
3. Trans fats ei loh tur!
Trans fat hi liquid vegetable oil-ah hydrogen dahin a siam a ni. Tun hma chuan fast food leh processed food te hi mi ei leh inah trans fat awmna ber a ni. Hei hi a chhan chu chu ei tur-ah chuan hydrogenated oils a awm a, chu chu siam chhuah laiin trans fats-ah a inthlak a ni. Mahse, kum 2018 khan US Food and Drug Administration (FDA) chuan heng partially hydrogenated oils te hi ei leh inah hman a khap a ni.
Chu chu thu lawmawm a nih laiin, fast food leh processed foods te hi a hlauhawm lo tihna erawh a ni lo. Saturated fat an nei tam thei hle. Tin, an siam dan (frying ang chi) avang hian trans fats an la nei thei bawk.I taksa hian trans fats a mamawh lo tak zet a ni. An hrisel lo hle a, an ei tur te hian hriselna atan hlawkna a nei lo. Chuvangin, a theih chuan pumpelh vek a tha ber.
I ei leh in atanga trans fats tihtlem nan heng thilte hi ei loh tur a ni:
- Chaw ei chak tak a ni
- Deep-fried chaw ei tur a ni
- Sumdawnna atana thil siam, cookies, donuts, leh pastry te
4. Chaw Inthlau tak ei rawh
Chaw hmanga cholesterol level enkawl tum hian heng thilte hi a inthlauhna (balance) telna chaw buatsaih a pawimawh a ni:
- Thei
- Thlaihnah
- Cereals (a bik takin bran nei te) .
- Protein tamna ei tur (sangha, vawk, artui , nut) .
- Dairy foods emaw a aiah emaw
- Fats (a chi tha) .
Eng ei tur nge thlan tur leh eng ei nge tihbo tur tih i hriat chuan thinlung hriselna atana tha, inthlau tak ei tur ruahman chu i tan a awlsam zawk ang.
Mediterranean tuipuiah ei leh in
Nutritionist-te chuan Mediterranean Diet hi thinlung hriselna atana ei tur ruahmanna atan an rawt a ni. He ruahmanna hian i cholesterol level control nan a pui thei a, i hriselna kawng dang tam tak a pui thei bawk. Mediterranean Diet i zawm chuan i:
- I chaw ei tur chu plant-based foods vel ah ruahman rawh. Hei hian thei, thlai, whole grains, leh nut te a huam a ni.
- Nga, vawk thau lo, tuifinriat thil, artui leh bawnghnute ei tur chu a tlem berah ei thin ang che.
- Sa sen, chaw hmin, dessert leh chhangphut dum hmanga siam eng pawh ei loh tur.
A pawimawh ber chu i ei tur thau chi hrang hrang ngaihtuah hi a ni. Mediterranean diet hian saturated fats leh trans fats i ei zat a tihtlem a, hei hian i LDL level-ah danglamna nasa tak a thlen thei a ni.
Ka ei leh in control mahse ka cholesterol a tlahniam lo a nih chuan engtin nge ni ang?
I ei tur thilte hian i thisena cholesterol awm zat a tisang emaw a tihhniam emaw thei a ni. Mahse, a chang chuan engtiang pawhin i bei pawhin i cholesterol level chu i duh angin i tihhniam thei lo mai thei. Hei hi chhan hrang hrang a awm a.
- Genetic influence: Genes thlah khat atanga thlah khata kal zel hian i cholesterol level a nghawng a ni.
- Kum: Kan upat deuh deuh hian kan cholesterol level pawh a sang chho zel bawk.
- Hun: Ei leh in inthlak danglamna rah chhuah hmuh tur chuan hun a ngai a ni.
Thil pawimawh tak tak hriat reng tur (Take-Home Message) .
I eiturte hian i hriselnaah nghawng lian tak a nei thei a, a bik takin i cholesterol level-ah nghawng lian tak a nei thei a ni. I ei leh in lama inthlak danglamna i siam tan a nih chuan i dawhthei ang. Zan khat thil thuah i ei leh in ruahmanna zawng zawng chu thlak danglam vek beisei suh. Inthlâk danglamna tê tê, awlsam tak siam la, zawi zawiin thil dang belhchhah rawh.
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