Doctor in i thisen cholesterol level a sang tih a hrilh che em? Chutiang a lo thlen chuan ei tur leh ei loh tur chungchangah i lungkham hle a ni lawm ni? Lungngai suh, mi tam takin harsatna an neih a ni. Vawiin hian he thu hi, tih tur dik tak, awlsam takin, kan thianpa hnena kan sawi ang maiin kan sawi dawn a ni.
A hmasa berah chuan cholesterol chu eng nge ni?
A awlsam zawngin sawi ila, cholesterol hi kan taksain a mamawh thau chi khat a ni. Thil tam takah a pawimawh a, kan cell siam atanga hormone siam thlengin a pawimawh hle. Mahse buaina chu taksaah a tam lutuk atang hian a intan thin.
Kan thisenah hian cholesterol chi hnih a awm a.
1. LDL (Low-Density Lipoprotein): Hei hi "cholesterol tha lo" kan tih chu a ni. Chungte chu an lo pung zel chuan kan thisen kalna kawng chhungah an lo pungkhawm a, chu chuan a tizau a, natna khirh tak tak, thinlung natna leh stroke te tan kawng a hawnsak a ni.
2. HDL (High-Density Lipoprotein): Hei hi "cholesterol tha" kan ti a. Arteries atanga cholesterol tha lo a paih chhuak a, liver-ah a phur lut thin. Chuvangin kan thianpa ang a ni.
Kan eitur direct hian kan thisenah cholesterol tha lo (LDL) level a tisang a ni. Hetah hian saturated fats leh trans fats, a bik takin ran thil siam, bawnghnute atanga siam, leh oil thenkhat (palm oil leh coconut oil ang chi)-a awm te hi a mawhphurtu ber an ni.
Cholesterol tisangtu ei tur tihtlem hian i level a tihhniam tak zet ang em?
Ni e, a dik tak zet! I ei leh in atanga thil dah belh leh paih hian danglamna nasa tak i siam thei a ni. Thei, thlai, legumes, nut, leh thau tha te dah tel hian bad cholesterol (LDL) a tihniam thei a ni.
Ei leh in tha hian cholesterol a tihniam mai bakah i thisen sang a control a, i immunity a tichak a, thinlung natna, stroke leh cancer thenkhat lakah a veng thei bawk.
Chuvangin dawr atanga kan rawn ken tur leh kan paih chhuah tur te i lo en ang u.
| Cholesterol control nan ei tur thlan | |
|---|---|
| Chaw ei belh tur thil (tha) . | A theih ang anga tihtlem emaw tihtawp emaw tur thil (tha lo) . |
| Thlai thar, thlai leh thlai chi hrang hrang | Sa siam chhuah - sausage, bacon |
| Cereal (oats, barley, millet) leh bran awmna buh chi hrang hrang | Bakery atanga siam (pastries, biscuit) ah hian trans fats a awm |
| Vawk vun nei lo, sangha (salmon, tuna) . | Fast foods hmin (fried) a ni |
| Flaky nuts (chickpeas, lentils, soy) te chu a hring chhuak thin. | Sugar tamna in tur (soda, sweet drinks) leh sweets te |
| Nuts (buhfai, walnut, almond) te pawh a awm bawk. | Salt tamna processed food leh sauce te |
| Dairy product thau tlem (yogurt thau tlem, bawnghnute) . | Sa sen thau tamna (bawngsa, vawk sa) . |
| Hriak tha (olive hriak, canola hriak) . | Frozen foods sugar leh thau tamna (Frozen pizza, etc.) . |
Chaw ei tur belh tur tha ber berte chu engte nge ni?
Thei, thlai leh thlai chi hrang hrang
Hengte hi i ei leh in lungphum a ni tur a ni. Thei leh thlai rawng hrang hrang ei rawh. Berry, grape, orange, apple, tomato, sweet potato, broccoli, spinach, kale, spinach, pumpkin, zucchini, etc. te hi han ngaihtuah teh, heng ei tur te hi an pianphungah cholesterol tel lo leh thau tlem tak an ni . Tin, fiber an pai tam bawk a, chu chuan taksaa cholesterol lakluhna a ti tlem a ni.
Thlai chi hrang hrang
Oats, barley, quinoa, leh whole-grain chhang leh pasta te chu i eitur ah te dah la. Heng ei tur a soluble fiber hian cholesterol tha lo a tihniam thei a ni. Chawhmeh atan oats tlem tal ei hi tih dan tha tak a ni. Mahse buhfai bungrua bungrua (packed cereals) chungchang sawi dawn chuan .Sugar leh chi tlem zawk nei te thlan nan label en pawh theihnghilh suh.
Sa, sangha leh nut
Skinless chicken leh turkey thlang rawh. Sa sen (bawngsa, vawk sa) i ei chuan lean cuts thlang rawh . Sa processed sausage leh meatballs te chu a theih ang anga ei loh tur.
Chu ai chuan protein tamna legumes chickpeas, lentils, peas, leh soybeans te chu i eitur ah te dah la. Hengte hi thinlung tan a tha hle.
Omega-3 tamna ei tur
Hengte hi fatty acid chi khat, kan thinlung tan a tha em em a ni. A tam zawkah chuan kan ei tawk lo. Nga hriak nei , salmon, tuna, mackerel, leh herring-ah te an awm a ni. Walnut, chia chi, leh flaxseed ground-ah te hian plant-based omega-3s a awm bawk.
Dairy product thau tlem leh oil "tha" te
Yogurt leh bawnghnute i lei dawnin thau tlem emaw, thau tel lo emaw chi thlan tur a ni. Cheese i ei chuan ei tlem zawk rawh.
Chaw siam leh hmin nan butter aiah thlai hriak olive oil, canola oil, leh sunflower oil te hmang la. Hengte hian cholesterol "tha" (HDL) level tihsan nan a pui bawk.
Chaw tha lo ber berte chu pumpelh ngei ngei tur
Trans fats awmna ei tur
Hengte hi thau tha lo chi hrang hrang zingah chuan a chhe ber a ni. Cholesterol tha lo (LDL) an tipung mai bakah, cholesterol tha (HDL) an tihziaawm bawk. Kan ramah hian Bakery product tam takah (pastries, rolls, biscuits), margarine, leh fast food-ah te hian hengte hi a awm thei a ni. Food label-ah "partially hydrogenated oil" tih a awm chuan trans fats a awm a ni.
Sugar tamna ei tur
Sugar hian direct-in cholesterol a tipung lo nain, sugar ei tam lutuk hian liver-a thau awm vangin taksa rihna a tipung thei a, zunthlum a thlen thei a, cholesterol level sang tak a thlen thei bawk. Sugary drinks, cake, ice cream, leh toffee chocolate te kha tihtlem rawh. Tin, sauce-a sugar thup dah tel (ketchup, spaghetti sauce), leh breakfast cereal thenkhat pawh fimkhur bawk ang che .
Sa processed leh chi tam lutuk
Sa processed sausage, bacon, leh ham te hian saturated fat leh cholesterol a pai tam hle. Tin, chi tam lutuk hian thisen sang a tisang thei bawk. Canned fish, soup packet, leh instant noodles te pawh hian chi a pai tam thei hle. Ni khata chi i mamawh zat chu teaspoon khat aia tlem a ni. Chuvangin i chi (salt intake) kha han ngaihtuah teh.
Shopping i tih hunah hengte hi i rilruah vawng reng ang che.
- I riltam laiin dawrah kal suh: I riltam laia dawr i pan chuan ei tur tul lo leh hrisel lo i lei duh zawk.
- Label chhiar: Food package-a ingredients list en rawh. Thil pawimawh ber berte chu ziak hmasa phawt ang che. Sugar, chi, leh saturated fat tlemna ei tur thlang rawh .
- I doctor nen inbiakna neihpui rawh:I cholesterol level a zirin i tana tha tur ei tur ruahmanna siam turin i doctor emaw nutritionist emaw zawt rawh. Damdawi ei tan a ngai mai thei bawk.
Chûng inthlâk danglamnate chu zan khat thil thuah tih a harsa mai thei. Mahse, tlem tlem, pakhat khatin siam tum ang che. Hei hi i thinlunga investment lian ber i siam tur a ni.
Take-Home Thuchah a ni
- I thisena cholesterol level hian i thinlung hriselna a nghawng nghal vek a ni. A tum ber chu LDL cholesterol "tha lo" tihhniam leh HDL cholesterol "tha" tihpun a ni .
- I ei leh inah thei thar, thlai, legumes, whole grains, leh nuts te pawh telh tam zawk ang che. Heng ei tur a fiber awm hian cholesterol tihhniam nan a pui thin.
- Sa processed (sausages), bakery products (pasty), deep-fried foods, leh ei leh in sugar tamna te chu a theih ang anga inthiarfihlim tur a ni. Hengte hi hmelma ber an ni.
- Chaw siam nan olive oil leh canola oil ang chi hriak tha tak tak hmang thin ang che. Sangha, a bik takin sangha hriak nei, kar khatah vawi hnih tal ei thin ang che.
- I ei leh in thlak danglam bakah hian exercise neih fo te, meizuk bânsan te, leh i taksa rihna tihtlem te pawh cholesterol control nan a pawimawh hle.
- Cholesterol chungchangah harsatna i neih chuan doctor nen inbiakna neihpui la, thurawn mumal tak la rawh.
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