I chaw ei hian cholesterol a nghawng tak tak em? I chhui chiang ang u!

Mi tam tak chuan kan ei leh in hian kan cholesterol level a nghawng em tih an ngaihtuah thin. Ni e, kan ei leh in hian kan thisena cholesterol awm zat a nghawng a ni. Cholesterol hi kan taksain a hnathawh theih nan a mamawh waxy substance a ni. Kan liver hian kan mamawh cholesterol chu a siam tak tak a ni. Chuvangin chaw atanga cholesterol kan hmuh a ngai lo va, chu chu tuifinriatah sand dah ang mai a ni. Mahse hriat tur pawimawh tak chu i chaw ei hian kan thisen cholesterol 20% atanga 30% chauh a nghawng a ni. Chaw thenkhat chuan kan cholesterol "tha lo", a nih loh leh LDL cholesterol, a rawt aia tam a tipung thin. He LDL cholesterol tihhniamna tura puitu ei tur thenkhat pawh a awm bawk. Chuvangin, eng ei tur nge ei tur leh ei loh tur i hriat chuan i cholesterol level i control thei a, thinlung natna i neih theihna a ti tlem thei bawk.

Eng ei tur nge cholesterol nei tam ber?

Chaw atanga kan cholesterol kan hmuh hi dietary cholesterol an ti a . Ran chawah a awm tam ber. Entirnan, sa, cheese leh bawnghnute atanga siam thilah te. Mahse, zirchianna atanga a lan dan chuan cholesterol level tihhniam chungchang hi kan ngaihtuah ber tur chu dietary cholesterol a ni lo. Chu ai chuan, thau hrisel lo chi hnih , saturated fat leh trans fat te hi cholesterol tha lo tamna chhan ber an ni. Vanduaithlak takin eitur tam takah dietary cholesterol tamna te pawh hian heng thau hrisel lo tak takte hi a pai thei bawk.

Engtin nge ei leh in hmanga cholesterol tihtlem theih ang?

Chaw i buatsaih dawnin hengte hi i zawm hian i cholesterol i tihhniam thei ang:

• I ei leh in ah soluble fiber tam zawk dah la.
• Saturated fat ei tam lutuk kha tihtlem rawh .
• Trans fats ei loh tur a ni .
• Chaw inthlau tak ei rawh.

I ei leh in ah soluble fiber te dah tel bawk ang che.

LDL cholesterol level tihhniam thei ei tur thenkhat a awm. Chumi zinga pawimawh ber pakhat chu soluble fiber a ni . Hei hi fiber chi khat a ni a, tuiah a inthiar chhuak thin. He soluble fiber hi kan bile (cholesterol atanga siam) ah a inzawm a, bawlhhlawh nen a chhuak thin. Ni khatah fiber gram 10 leh 25 inkar ei tum ang che. I calorie mamawh dan azirin i doctor hnenah i tana a zat tur dik tak zawt rawh. I ei leh in-a soluble fiber awmna ei tur i dah belh theih ṭhenkhat chu hetiang hi a ni:

• Brown rice a ni.
• Bean hring, lentils, chickpeas, leh green beans te ang chi.
• Citrus thei chi hrang hrang apple, blackberry, leh orange te hi a ni.
• Oats leh oat bran te pawh a awm.

Saturated fat hi kan control tur em ni?

Saturated fat hi thau chi khat a ni a, room temperature-a solid a ni. Hengte hi ei tur tam berte chu an ni:

• Sa siam chhuah : Hot dog, sausage, bacon, pepperoni ang chi thil.
• Sa thau: Vawk ruh, vawk vun nei lo, leh sa thau.
• Full-fat dairy products: butter, heavy cream, cream cheese, sour cream te hi a ni.
• Coconut oil leh palm oil te a awm bawk.
• Chaw hmin (fried food) a ni.

Dik tak chuan kan taksa hian hrisel taka a awm theih nan saturated fat engemaw zat a mamawh a ni. Amaherawhchu, kan ei leh in-a nutrition label kan chhiar loh chuan kan taksaah saturated fat kan dah tam lutuk hi a awl khawp mai. I ei leh inah saturated fat engzat nge awm tih i hriat hnuah chuan tihtlem dan tur zawn a awlsam tawh ang. "Engzat nge tam lutuk?" Ni khata i calorie zawng zawng zinga 5% atanga 6% chauh chu saturated fat atanga lo chhuak tur a ni.

Pawimawh: Heng range te hi rawtna mai a ni a, dan harsa leh rang tak a ni lo. Number ngaihtuah reng reng leh ei khap tlat hian orthorexia ang chi ei leh in hrisel lo tak tak a thlen thei a ni. Nutritionist-te pawhin heng number-te hi i hung up a nih chuan ei tur hrisel tak tak i hmu lo mai thei tih an vaukhân bawk.

Entirnan, olive oil hian saturated fat engemaw zat nei mahse, hriselna atana a that avangin i ei leh inah a tlem berah (ni khatah tablespoon li thleng) dah tel a phu hle. Chutiang bawkin saturated fat awmna ei tur a awm a, chu chu avocado leh walnut te hi a ni a, mahse kan ei leh inah hian kan vawng reng tur a ni. A pawimawh ber chu thau hi khawi atanga lo chhuak nge tih en hi a ni. Saturated fat hi ei tur hrisel atanga lo chhuak a nih avangin recommended limit aia tlem lo kal chu a pawi lo. Ringhlel i neih chuan nutritionist nen sawiho la, eng saturated fat source nge i tihbo tur tih leh engte nge a tlem berah i dah theih tih hriat tumin.

Trans fat ei suh!

Trans fats hi liquid vegetable oil leh hydrogen dahin siam a ni. Fast foods leh processed foods te hi mi ei leh in a trans fats awmna ber a ni. Hei hi a chhan chu chutiang ei turah chuan hydrogenated oils thenkhat a awm vang a ni.Heng oil siamnaah hian trans fats an dah tel thin. 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 la tam thei tho. Tin, an siam dan (e.g., deep-frying) ah hian trans fats a la awm thei bawk. I taksa hian trans fats a mamawh lo tak zet a ni. I tan an tha lo a, an chhunga ei tur te hian hriselna atan hlawkna a nei lo. A theih chuan pumpelh vek a tha ber. I ei leh in a trans fats tihtlem nan hengte hi pumpelh tur a ni:

• Chaw ei chak tak.
• Chaw hmin (fried food) a ni.
• Sumdawnna atana thil siam - cookies, donuts, pastry te ang chi.

Chaw Inthlau tak ei rawh

Diet hmanga cholesterol level hrisel tak neih tum hian a hnuaia mite hi a huam tel a, ei leh in inthlau tak ei a pawimawh:

• Thlai chi hrang hrang.
• Thlaihnah.
• Thlai chi hrang hrang - bran rice, buckwheat, leh oats ang chi.
• Protein ei tur - sangha, vun nei lo vawk, lentils, chickpeas.
• Dairy/dairy alternatives - bawnghnute thau tlem, yogurt.
• Thau - Thau hrisel (e.g. olive oil, avocado, nuts - a tlem berah).

Eng nge i thlan tur leh i pumpelh tur tih tlem i hre thei ang. He hriatna hian chaw inthlau tak, thinlung hrisel tak ei tur ruahmanna siam turin a pui ang che.

Snacks emaw dessert emaw ka ei thei em?

Snack i tih chuan ei tlem hle la, i duh duh chu fimkhur rawh. Snacks saturated fat, sugar, leh sodium (salt) tlem te thlang rawh. Hengte hi snack hrisel tak tak leh serving size rawt te chu hetiang hi a ni:

• Nuts te chu walnut, almond, pecan, leh pistachio (1/4 cup) te hi a ni.
• Pumpkin chi emaw sunflower chi (1/4 cup) emaw a ni.
• Chickpeas hmin (1/2 cup) a ni.
• Thei thar (orange emaw apple emaw te tak te) leh nut tlemte.
• Peanut butter emaw almond butter emaw a thlum loh.
• Popcorn (3 cup, popped) leh cheese chi khat.
• Thlai raw (cup 1) 1.1.
• Whole grain cereal chu Greek yogurt nen (1/2 cup) a ni.
• Cheese chu thlai hmin (1 cup) nen.

Store atanga thau tlem snack emaw dessert emaw i lei dawnin fimkhur rawh. Chung zinga tam tak chu thau tlem mahse sugar a tam thei hle. Sugar awm zat hi fimkhur rawh. I tana sugar awm zat tur dik tak chu i doctor nen sawiho rawh. Zunthlum (Diabetes Mellitus) i nei a ni.Hei hi zunthlum vei emaw, thisen sugar level sang emaw i neih chuan a pawimawh hle. Thil tui tak, sugar leh thau tlem ei dan pakhat chu in lama dessert recipe hrisel tak tak enchhin hi a ni. Recipe tam tak chu sugar tel lo emaw, sugar tlem lutuk hmanga siam theih a ni a, a la thlum reng bawk.

Chaw i siam dawnin heng thilte hi ngaihtuah teh!

In lama chaw siam hian i ei leh in i thunun thei a ni. Mahse, in lama i chaw siam zawng zawng hi i cholesterol tan a hrisel emaw, a tha emaw a ni lo. I ei leh in hrisel dan tur ruahmanna i zawm theih nan heng chaw siam dan tur tips te hi hre reng ang che. I doctor emaw nutritionist emaw hian hetiang tips tam zawk hi a pe thei che a ni.

• I eitur ah sangha tam zawk dah la. Kar khatah ounces 8 (gram 225 vel) tal ei tum ang che. Mahse, fry suh!
• Butter, lard leh shortening te hman loh tur. Chu ai chuan chaw siamna hriak hrisel (olive oil ang chi) hmang zawk la, mahse a tlem berah chauh hmang zawk ang che. Thlai, sangha leh vawk sauté emaw, baking emaw hunah oil aiah low-salt vegetable stock hman tum ang che.
• I chaw chu bak la, broil la, steam la . Frying tih loh tur.
• Recipe-ah butter leh oil aiah thil dang zawng rawh.
• Soup siam dawnin thlai chi hrang hrang chu a let hnih in tihpun tur a ni . Hei hian i soup-a fiber awm zat a tipung ang. Chumi atana hmun siam tur chuan buhfai emaw noodles emaw chu a chanvein tihtlem rawh.
• I duh zawng herb leh spices zawng la, butter, salt, emaw high-fat sauce ai chuan i ei tur thlum nan hmang rawh.
• Salad dressing chu nangmah ngeiin siam rawh. Olive oil leh balsamic vinegar (a nih loh leh a ang chiah chiah) hmang rawh. Salad dressing hi i ei leh in ah saturated fat dahna tur sneaky tak a ni.
• Soup emaw gravy emaw i siam dawnin a chunga thau layer chu paih chhuak rawh. Soup emaw gravy emaw a lum hnuah darkar engemaw zat fridge-ah dah la. I chhuah chuan a chungah thau thuk tak i hmu ang a, chu chu awlsam takin a paih chhuak thei a ni.
• Vawk a siam hmain a vun chu la chhuak hmasa phawt ang che. A rimtui chu sa chungah hnawih la, vunah hnawih lo la.

TLC Diet leh Mediterranean Diet hi eng nge ni?

TLC diet hi Therapeutic Lifestyle Changes (TLC) program hnuaia mi a ni a . Programme ṭhen thum awmna a ni a, ei leh in, taksa tihchakna leh taksa rihna tihtlem hmanga cholesterol tihhniam tum a ni. He program hi kum 1985 khan US National Institutes of Health-in an siam a, mi thenkhat chuan tun thlengin an la zawm reng a ni. Mahse, buaina a awm. Research thar ber atanga a lan dan chuan he diet hian total fat a tlem hle a, carbohydrates a pai tam hle bawk. So , hei hian i thisen sugar level a tihniam ang, .Triglyceride level pawh a sang thei a, a bik takin carbohydrates hrisel i ei loh chuan. Chuvangin tunah chuan 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, chubakah i hriselna kawng dang tam tak a pui thei bawk. Mediterranean Diet i zawm chuan:

• I chaw ei tur chu plant-based foods vel ah ruahman rawh . Hei hian thei, thlai, whole grains , leh bean te a huam a ni.
• Nga, vawk thau lo, tuifinriat thil , artui , leh bawnghnute atanga siam thilte chu a tlem berah ei rawh.
• Sa sen, chaw hmin, dessert, leh chhangphut chi 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 fat leh trans fat i ei zat a ti tlem a ni. Hei hian i LDL cholesterol level ah danglamna nasa tak a thlen thei a ni. Chu ai chuan, chutiang thau chi hrang hrangte chu i thinlung hriselna zawng zawng thlawptu thau hrisel hmangin a thlak a ni. Research atanga a lan dan chuan he ei leh in hian rilru lam natna a tihziaawm thei a ni .

I ei leh in i thlak hnuah pawh cholesterol a la sang a nih chuan engtin nge ni ang?

I ei tur hian i thisena cholesterol awm zat a tisang emaw, a tihhniam emaw thei a, a bik takin atherosclerosis thlentu cholesterol tha lo chu a tisang thei a ni. He hriatna hian i tan a pui thei hle a ni. I duhthlanna hian danglamna a thlen thei a ni. Mahse a chang chuan engtiang pawhin bei mah la, i cholesterol level chu i duh angin i tihhniam thei lo mai thei. Hei hi chhan hrang hrang a awm a.

Chaw duhthlan tur hi i thunun theih reng reng lo.

Khawvel famkimah chuan mi tinin an thil tum tihhlawhtlinna tura puitu tur ei tur tha tak tak, chaw siamna hun, leh khawtlang thil neihte an nei vek ang. A nihna takah chuan kan tihkhawtlai chhungah hian duhthlanna kan siam a ngai a ni. Kan duhthlanna tichhe thei tur daltu leh thil hrang hrang kan nei vek a. Chuvangin, kan mimal duhthlanna hi kan khawtlang pum puiin kan siam dun puzzle lian zawka thil tenau tlemte chauh a ni. Cholesterol hniam ei leh in thlawptu duhthlanna tha zawng zawng siam theihna tura daltu i neih chuan inhnek suh. Chu ai chuan i tih theih ang ang ti zawk rawh.

I genes pawhin hmun a chang ve bawk.

Scientist te chuan genes (heredity) hian i cholesterol level a nghawng niin an ngai. Chuvangin, ei leh in thlak danglamna hian a pui thei a, a chang chuan anmahni chauh hian i number te chu hrisel range-ah a hruai lut thei lo. Mi thenkhat chuan cholesterol an nei sang hle a, a chhan chu an taksain cholesterol tha lo (LDL) a paih chhuah theih loh vang a ni. He inherited condition hi an ti aFamilial Hypercholesterolemia tih a ni. Chuvangin, chutiang mi tan chuan ei leh in hmang chauha an cholesterol level tihhniam chu a harsa hle. Statin emaw damdawi dang emaw an mamawh mai thei.

Kum upat rualin cholesterol a pung chho zel a.

Kan tar chhoh zel chuan kan cholesterol level a sang chho zel a. Chuvangin, kum 30-a ei leh in inthlak danglamnain nghawng a neih chu kum 60-ah a inang lo mai thei.

Hrilhfiahna hian hun a mamawh a ni.

I ei tur i tihdanglam chuan i cholesterol number-ah inthlak danglamna i hmu thuai ang tih i beisei mai thei. Mahse i cholesterol number hian hun kal zelah a lo awm zel dan a lantir a ni.

Blackboard lian tak, ziaka khuh chu han mitthla teh. Eraser hmanga vawi khat i hrufai chuan a thuziak thenkhat chu a bo vek ang. Mahse thuziak zawng zawng erase vek tur chuan rei lo te chhung chu i phihfai zel a ngai dawn a ni. Chutih lai chuan i tihbo tawhna hmunte chu midangin a ziak ang (i LDL cholesterol tisangtu ei tur thenkhat i la ei a nih hmel a, i taksa pawhin cholesterol a la siam reng bawk!).

Dawhthei takin awm la, i taksa chu i ei leh in ruahmanna thar nena insiamrem turin hun pe rawh. Chutih lai chuan nitin exercise hi i nunphungah telh la. Tin, i doctor hnenah eng chen nge inthlak danglamna hmuh a ngaih dawn tih leh i ei leh in ruahmanna thar nen damdawi ei hian i hlawkpui dawn em tih zawt bawk ang che.

Take-Home Thuchah a ni

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 hi thlak danglam vek beisei suh. Inthlâk danglamna tê tê, awlsam tak siam la, zawi zawiin a dang belh leh rawh. I ei duh ber ṭhenkhat chu i hmu lo mai thei. Mahse, i ei tur tihkhawtlai te chu ngaihtuah lovin, i ei tur thar i enchhin chu ngaihtuah zawk rawh. Tin, i ruahmanna tharah hian i chhungte leh i thiante tel tir bawk ang che. Chûng inthlâk danglamna i neih chhan leh chu chuan engtin nge a ṭanpui theih che tih sawi rawh. I chhehvela mite’n i thil tum thleng tura an fuih che hian nutrition plan zawm hi a awlsam zawk hle. Inthlâk danglamna tê tête hian rah ṭha tak a chhuah tih hre reng ang che!

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