Cholesterol a tam avangin heng ei tur te hi i paih chhuak em? Cholesterol tamna ei tur hrisel tak tak te hi i zir dawn nia.

'Aw, cholesterol ka nei a, tunah chuan egg leh shrimp ei hi ka bansan a ngai ta.' Nang pawhin chutiang chuan i ngai em? Dik tak chuan kan ramah hian mi tam tak chuan ‘cholesterol’ tih thumal an hriat hian an hlau thin. Chaw thau, chawhmeh, sa thau te hi taksa tan a tha lo tih kan hria. Mahse cholesterol awmna ei tur zawng zawng hi a tha lo vek lo kan tih chuan mak i ti hle ang. Vawiin hian chaw tlemte kan sawi dawn a, taksa tana tha leh hrisel tha tak tak, cholesterol sang tak nei pawh nise.

Cholesterol tha, cholesterol tha lo: Eng nge a danglamna?

A hmasain hei hi awlsam takin i hrethiam ang u. Kan taksaa cholesterol zawng zawng hi a inang vek lo. A chi hnih a awm a.

1. LDL (Low-Density Lipoprotein): Hei hi ‘bad cholesterol’ kan tih chu a ni. A awlsam zawngin kan thisen kalna kawng bangah wax ang maiin a insiam a, a tikhawlo thei a ni. Tui pipe chhunga bawlhhlawh zawi zawiin a khar ang mai a ni.

2. HDL (High-Density Lipoprotein): Hei hi ‘cholesterol tha’ kan tih chu a ni. HDL hian a tih chu thisen kalna kawnga cholesterol tha lo (LDL) lo awm tawh chu a la chhuak a, kan liver-ah a hruai a, chutah chuan a process thei a ni. Phên dangin sawi ila, HDL hi bawlhhlawh paihna truck ang mai a ni a, thisen kalna kawng (arteries) a tifai chhuak a ni.

Okay, chuti a nih chuan tunah chuan cholesterol nei pawh nise hlau lova i ei theih tur, leh taksa tana tha ei tur engte nge i en ang.

Egg: Thianpa hlau reng reng

Mi tam zawkin egg an ngaihtuah hian cholesterol an ngaihtuah thin. Ni e, chu chu thudik engemaw zat a awm. Egg lian takah hian cholesterol milligram 169 vel a awm a. Nitin ei tur tha ber chu milligram 300 vel a ni tlangpui. I chhungkuaa mi pakhatin cholesterol a san chuan doctor-te chuan ni khatah milligram 200 chauh tihtlem tur an ti.

Mahse... egg hi vitamin, iron, leh protein tamna superfood a ni. Saturated fat pawh an tlem hle bawk . Chuvangin, kar khatah egg pum pathum emaw pali emaw ei hi a tha tlangpui. Hetah hian buaina chu yolk hi a ni. Cholesterol i ngaihtuah chuan egg whites chauh i ei thei. Chutiang chuan cholesterol tel lovin protein chu i hmu ta a ni.

Salmon leh sardines: thinlung thian chu can chhungah

Kan ei duh zawng zawng canned fish (salmon/sardines) te hi han ngaihtuah teh ang. Oil-a sardine can khatah cholesterol milligram 131 vel a awm a. Mahse, American Heart Association pawhin hei hi thinlung hriselna atana tha ei tur niin an ngai - mahse, a tlem berah ei a nih chauhvin . Kar khatah salmon/sardines gram 115-a rit vawi hnih ei hi level tha tak a ni.

Heng sangha te magic chu omega-3 fatty acids te hi a ni. Kan taksa hian hengte hi a siam thei lo va, kan ei leh in atanga kan hmuh a ngai a ni. Omega-3s hian kan thisena thau chi hrang hrang triglycerides an tih chu a thunun thei a ni. Heng triglycerides te hi a pun chuan thinlung tan a pawi thei hle.

Shrimp, Squid, leh Crab (Shellfish): Hlau suh, fing takin thlang rawh

Shrimp i ngaihtuah hian cholesterol hi i rilruah a lo lang thin. Shrimp lian 12 vel i ei chuan i taksaah cholesterol milligram 130 vel i dah belh ang. Mahse mak tak mai chu hetiang zat hian shrimp hian thau a pai tlem hle a, chu chu gram 2 vel a ni. Chu ai chuan shrimp hi B vitamin, protein, selenium, leh zinc te ang chi nutrient tamna ei tur a ni. Shrimp-a unsaturated fatty acids hian kan taksaa cholesterol tha (HDL) level a tisang bawk.

Chuvangin, i doctor nen in inbiakna hnuah kar khatah vawi khat emaw vawi hnih emaw shrimp tlem tal ei hi thil lian tak a ni lo. Seafood crab leh squid te pawh hian shrimp aiin cholesterol an nei tlem zawk bawk. Duhthlan tur tha zawk chu clams leh mussels ang chi ei tur te hi a ni. Cholesterol leh thau an tlem ve ve.

Sa thlan hunah fing takin awm rawh.

Dawhkan en chuan bawnghnuteah hian cholesterol a tlem ang tih a rinawm a, mahse thudik erawh a danglam thung. Hei hi table pakhatah han thlir ila.

I hrethiam em? Buaina chu cholesterol ngeiah ni lovin, sa nena rawn kal thau tam lutuk hi a ni . Chuvangin, sa i ei chuan sa thau lo thlang rawh , a thau, thau tak takte chu paih chhuak rawh. Bawngsa i ei chuan lean cuts (filet, sirloin) thlang rawh. Chu aia tha zawk chu sa thau tlem, vun nei lo vawk ei thin ang che.

Hriatna tlem tal extra...

Mi thenkhat chuan grass-fed bawnghnute hian cholesterol a nei tlem zawk niin an sawi. Mahse zirchianna atanga a lan dan chuan thau awm zat a inang vek a nih chuan cholesterol level-ah hian danglamna lian tham a awm lo. Mahse, grass-fed bawnghnute hian omega-3s a nei tam zawk a, mahse saturated fat tlem a nei bawk.

I duh angin i ei thei lo em ni? I ti thei, hetiang hian!

Heng zawng zawng hi i duh ber ei tur i ei ngai lo tihna a ni lo va, mahse cholesterol a sang deuh (leh a hrisel vak lo pawh a ni mai thei). I ei leh in hi a tam zawkah chuan hrisel a nih chuan, i ei duh berte chu a chang chuan ei hi thil dik lo a ni lo . Buaina chu nitin ei hi a ni. Hetah hian a pawimawh ber chu balance leh moderation a ni .

Cholesterol chungchangah harsatna i neih emaw, i chhungkuaa mi tu emaw chuan thinlung natna a neih chuan, i chhungkaw doctor nen inbia a , i tana tha ber ei leh in chungchangah thurawn lak hi a tha ber a ni.