Cholesterol sang tak i nei bawk em? Tichuan heng ei tur te hi i hriat ngei tur a ni!

Nilengin hnathawh... zan rei tak thlenga tlan kual vel... Hetiang nun buaithlak tak nen hian khawiah nge chaw siam leh ei hun chu, a dik em? Chuvangin mi tam tak chuan dawr atanga thil lei emaw, siam rang taka siam chawhmeh bungrua emaw lei kan thiam tawh a ni. A awlsam viau nain harsatna lian tak a nei. Chung chaw tam tak chu hriak, chi, leh sugar a pai tam hle. Tin, kan taksa mamawh nutrients, calcium, omega-3 fatty acids, leh fiber te pawh an nei tlem hle bawk. Mahse lungngai suh, i nun buai tak nena inmil tur ei leh in hrisel i siam thei ang. A mamawh chu smart shopping tlem leh ei tur hrisel tak takte hnaih taka dah mai a ni.

A hmasa berah chuan cholesterol chu eng nge ni?

A awlsam zawngin sawi ila, cholesterol hi kan taksaah hian waxy, oily substance a ni. Thil tam takah a pawimawh a, hormone siamna leh vitamin D siamchhuahna atan a pawimawh hle.Mahse buaina hi a tam lutuk atang hian a intan thin. Cholesterol hi chi hnih a awm a.

1. LDL (Low-Density Lipoprotein): Hei hi "cholesterol tha lo" kan ti a. Hei hi harsatna thlentu a ni. LDL level a san chuan kan thisen kalna kawng bang ah a lo awm tan thin. Tui pipe chhunga bawlhhlawh lo awm ang mai a ni. Hun kal zelah heng deposit (`plaques` tia koh) te hian thisen kalna kawng a ti tawi thei a, a chang chuan a tikhawlo vek thei bawk. Hei hi heart attack leh stroke ang chi natna khirh tak tak thlentu a ni .

2. HDL (High-Density Lipoprotein): Hei hi "cholesterol tha" kan ti a ni. A hna chu taksaa cholesterol tha lo duh loh zawng zawng lakkhawm a, liver-a thlen hi a ni. Liver hian taksa atangin a paih chhuak thin. Chumi awmzia chu HDL level sang taka vawn reng hi kan thinlung hriselna atan a tha hle tihna a ni.

Cholesterol tihhniam nan i ei leh in a tihpun tur thil

Diet tha chu cholesterol tihhniam mai a ni lo. I thisen sang control nan a pui thei bawk a, i immune system a tichak thei a, thinlung natna, stroke leh cancer chi thenkhat lakah a veng thei bawk. Chuvangin, dawr i kal leh hunah heng thilte hi i shopping list-ah dah tel theihnghilh suh.

Thlai leh thei chi hrang hrang rawng hrang hrang

Thlai leh thei chi hrang hrangte hi ei leh in hrisel siamna lungphum a ni. An pianphungah chuan cholesterol leh thau an tlem hle. A bik takin fiber leh antioxidants an pai tam hle a, cholesterol tha lo tihhniam nan a pui thei a ni.

• Thlaihnah:Thlai chi hrang hrang, spinach, kale, leh collard greens, broccoli, cabbage, carrot, beetroot, pumpkin, okra, leh bell peppers te ei thin ang che.
• Thei: Thei chi hrang hrang, orange, grapefruit, apple, guava, avocado, leh berry (strawberry, blueberries) te ei fo thin ang che.

Whole Grains thiltihtheihna

Whole grains hi fiber, complex carbohydrates leh protein tamna superfood a ni. Hengte hian taksa tan chakna a pe a, cholesterol control nan pawh a pui bawk.

• Thil thlan tur tha ber: Oats, barley, brown rice (buhfai sen), chickpeas, chickpeas, peas, green beans.
• Packaged foods i lei chuan: Chhang, pasta emaw cereal emaw i lei chuan a label en la , "whole grain" emaw "whole wheat" emaw hmanga siam a nih leh nih loh en rawh. Tin, sugar leh chi tlem ber berte pawh thlang ngei ang che.
• Thil hriat tur: Mi thenkhat chuan gluten allergy emaw Celiac Disease emaw an nei a, an doctor thupek angin gluten-free grains an thlang tur a ni.

Lung hrisel sa leh protein

Protein hi kan taksa tan a pawimawh em em a, mahse cholesterol sang tak nei chuan protein a thlan dawnin tlem a fimkhur a ngai a ni.

• Sa: Vawk vun chu la chhuakin, chicken breast ang chi, lean cuts thlang rawh. Bawngsa emaw vawk sa emaw i ei a nih chuan "lean cuts" (e.g., sirloin, tenderloin) thlang rawh. Sa i lei dawnin "92% fat-free" emaw a aia sang emaw ziakna label zawng rawh.
• Nga: Kar khatah vawi hnih tal sangha hriak, salmon, tuna, mackerel, leh sardines te ei thin ang che. Heng ei tur a omega-3s te hi thinlung tan a tha hle.
• Plant-based proteins: Hengte hi duhthlan tur tha ber a ni. I eitur ah hian lentils, chickpeas, peas, green beans, leh soybean (Soy/Edamame) te ang chi thil te telh fo ang che. Chungte chu thau a tlem a, fiber a tam bawk.

Heng ei tur te hi hlat takin awm rawh!

Cholesterol control nan ei tur tha ei a pawimawh a, ei tur tha lo atanga inthiarfihlim a pawimawh. I hmelma te hriat theihna tur list awlsam tak chu hetiang hi a ni.

Doctor nena inbiakna neih a pawimawhzia

Heng thilte hi in lamah tih theih ni mah la, cholesterol hi damdawi lam thurawn mamawh tak a ni.

I doctor chuan i cholesterol level, i risk leh damdawi i mamawh leh mamawh loh a hril ang. Damdawi statin ang chi i ei a ngai mai thei. Chuvang chuan doctor pan fo a, thisen endik a, a thupek zawm a pawimawh hle. Thu hriat emaw damdawi dawr atanga damdawi ei ngai suh. I enkawlna tur ruahmanna chu nangmah tan bik a ni tur a ni.