I Thinlung Vênghimna atana I zawm theih Eating Habits Simple 9 (Heart-Healthy Eating) .

Nang enge i an? Hrisel leh hlim taka awm kan duh vek a ni . Thinlung hi kan taksa peng hlu ber pakhat a ni. Chuvangin he thinlung hi hrisel taka vawn reng hi kan zavaia mawhphurhna a ni. Tunlai hian kan ramah hian thinlung natna a hluar ta hle mai. Mahse, kan ei leh in hi tlem kan thlak danglam chuan he hlauhawmna hi nasa takin kan tihtlem thei tih i hria em? Chaw dik tak kan ei hian thinlung natna lan chhuah dan a thunun thei a , harsatna dang a thlen loh nan a veng thei bawk .

Ei leh in tha leh exercise tha hian kan thisen kalna kawng ( arteries te) tihtlem dan tur a control thei a ni . A then phei chuan thisen kalna kawng (arteries) a tawi zawng pawh a tidanglam thei bawk. I cholesterol "tha lo" , emaw LDL cholesterol , thisen sang , thisen sugar level , leh taksa rih zawng control nan a pui thei bawk.

Okay, chuti a nih chuan engtin nge he thinlung hriselna kawng hi i ei ang?

Lung hrisel ei hian ei tur bland, fried chauh ei tihna a ni lo. Kan ei leh inah ei tur tha tak tak, hrisel tak tak kan dah tel rualin ei tur thenkhat tihtlem tihna a ni. Heng step awlsam 9 te hi zawm hian nang pawhin i thinlung i humhim thei ang.

1. A bulpui hrethiam rawh

Hei hi a pawimawh ber a ni. I diet plan lungphum chu a awlsam hle: Thlai, thei, whole grains , leh legumes ei tam rawh. Hengte hi thinlung natna dona atana puitu tha ber berte an ni. Ni khatah thlai chi thum leh thei vawi hnih tal ei tum ang che. Buh i ei dawnin buhfai var ai chuan brown rice thlang zawk ang che.

2. Chaw tui tak siam rawh.

Chaw hrisel chu a tui tur a ni. Chutih lai chuan chu diet chu ei chhunzawm zel duhna kan nei thin. Chi, sugar, leh oil tam lutuk hmang lovin, i chaw eiah nangmah ngeiin thil rimtui (pathum emaw panga emaw) dah tum ang che . Turmeric, pepper, cinnamon, leh cloves ang chi thil hman tum ang che. Doctor hnenah chaw siam dan leh pawn lama ei tur i thlan tur chi hrang hrang zawt la, a tul chuan dietitian pawh i hmu thei bawk.

3. Protein tling tawk la rawh

Protein hi kan taksa tan a pawimawh hle a, mahse thinlung hriselna atana tha protein chi hrang hrang kan thlan a ngai a ni.

• Nga (a bik takin sangha hriak nei salmon, mackerel, leh sardines te) .
• Vawk vun nei lo
• Thau tlem nei bawnghnute atanga siam
• Legumes te chu lentils, green beans, chickpeas, leh peas te an ni
• Egg (ni khatah pakhat vel) .
• Nuts ang chi cashew leh peanuts (hengte hi hriak leh chi tel lovin ei rawh) .

4. Thau hrisel lo tihtlem

Hei hi thil pawimawh tak a ni. Thau zawng zawng hi a chhe vek lo a, a then erawh chu thinlung tan a tha lo. Hengte hi eng nge ni tih i lo en ang u.

5. Carbohydrates (carbs) dik tak thlang rawh .

Carbohydrates hi kan taksa tana chakna petu ber a ni. Mahse hetah pawh hian complex carbohydrates kan thlang tur a ni.Mahse carbohydrate awlsam tak, sugar tamna erawh a ni lo. I calorie chanve vel chu buh chi, thlai leh thei chi hrang hrang atanga lo chhuak tur a ni. Chhangphut var, buhfai var, in tur thlum, cake, leh biscuit te ang chi chaw thlum tak takte chu a theih ang anga tihtlem tur a ni.

6. Chaw ei hi skip suh.

Mi thenkhat chuan an taksa rihna tihtlem tumin chawhmeh leh chawhmeh an skip thin. Hei hi tih dan tha lo tak a ni . Chutiang a nih chuan an ei leh tur dangah an riltam lutuk avangin an ei tur aia tam an ei tawp thin. Chu ai chuan chaw ei ber pathum bakah hian chawhmeh tha tak tak te te pahnih (e.g., thei chi khat, yogurt) dah la. Chu chu ni khatah chaw te te 5-6 ei tihna a ni. Mahse calorie awm zat hi i fimkhur a ngai a ni.

7. Chi ei tlem

Chi ei tam lutuk hi thisen sang thlentu lian tak a ni. Thisen sang hi thinlung hmelma lian tak a ni. Chuvang chuan chaw eiah chi (salt) telh hi tih tlem phawt ang che. Chu ai chuan lime, pepper, leh vinegar ang chi thil hmang zawk ang che. Store-a lei sauce, pickles, sa hring, leh sausage-ah te hian chi a tam hle a, chuvangin tihtlem rawh. Potassium, magnesium, leh calcium tamna ei tur pawh telh a pawimawh bawk . Chungte chu banana, spinach, bean, leh yogurt ang chi thilah te a tam hle.

8. Nitin exercise tlem tal i thawk ang u.

Diet ang bawkin exercise hi thinlung tan a pawimawh hle. Exercise hian thinlung a tichak a, thisen kal a ti tha a, thisen sang a control a, cholesterol "tha" (HDL) a tisang a , thisen sugar leh taksa rihna a control thei bawk. Ni khatah minute 30 tal thil chak tak, kea kal, cycle khalh, a nih loh leh tui chawi ang chi thil tih dan phung siam rawh. Exercise program eng pawh i tan hmain i doctor nen inbia .

9. Tui tlem in tur

I taksa hi hydrated taka awm reng a pawimawh hle. Tui tlem in hian i chaw a ti a, i duhzawng a ti tlem bawk. I doctor hnenah ni khatah tui engzat nge i in tur tih zawt rawh. Lung emaw kal natna nei thenkhat chuan an tui ei tlem a ngai mai thei. Tin, tui tamna ei tur, watermelon leh cucumber te pawhin a pui tih hre reng ang che.