Cholesterol tihtlem nan i kitchen hi kan thlak tur em ni? (Cholesterol hniam ei leh in) .

Doctor khan i cholesterol level a sang deuh tih a hrilh che em? A nih loh leh hrisel i duh vangin i cholesterol tihhniam i tum em? Exercise tha tak tak tih te, taksa rihna tlem te tihtlem te, cholesterol hniam ei leh in zawm te i tum tawh mai thei. Chu chu thutlukna tha tak a ni! Mahse buaina tenau tak a awm... I kitchen chu i ei duh zawng zawngin a la khat a, mahse chu chu i taksa tan a tha lo em ni?

Chuvangin, i kitchen chu ‘look’ tlem tal pek a hun tawh. Ngaihtuah buai suh, hei hian bang tihchhiat te, hmanraw thar lei te, cabinet te painting te a ngai lo. Kan inthlak danglamna awlsam tak, mahse tangkai tak tak kan siam dawn a ni. Nutritionist-te sawi dan chu hetiang hi a ni. Pakhatnaah chuan ei tur hrisel lo tam thei ang ber paih bo rawh. A dawtah chuan i kitchen chu thinlung hriselna atana tha ei tur hmangin khat zawk rawh. A tawp berah chuan chu ei tur hriselte chu uluk taka dah dan leh buatsaih dan zir rawh. Hei hi engtin nge kan tih ang?

A hmasain kitchen atanga oil 'tha lo' te hi i paih chhuak ang u.

A châng chuan, cholesterol hniam ei leh in thiamna awlsam ber chu i in aṭanga ei tur hrisel lo paih chhuah hi a ni. Chuvangin bag lian tak pakhat la la, cupboard te, fridge te, leh shelf te chu hawng la, tan rawh.

Pakhatnaah chuan hmelma lian ber kan zawn a ngai a ni. Chu chu trans fats awmna processed foods tihna a ni. Hetiang chi ‘trans fat’ hian kan taksaah ‘bad cholesterol’ (LDL - Low-Density Lipoproteins) level a tisang tih hmuhchhuah a ni. He cholesterol tha lo hi thinlung natna nen a inzawm tlat a ni. Chu mai ni lovin, trans fats hian kan taksa tana \angkai tak ‘good cholesterol’ (HDL - High-Density Lipoproteins) level a tihhniam bawk.

Tunah chuan food package tam zawkah chuan nutrition label-ah trans fat awm zat tarlan a ngai tawh a ni. Mahse i cupboard-ah biscuit package hlui, cake mix emaw margarine emaw i neih chuan, ingredients list-ah "hydrogenated" emaw "partially hydrogenated" emaw tih thumal a awm em tih enfiah rawh. An tih chuan trans fat an nei tihna a ni. An tih chuan hreh lovin paih bo rawh. American Heart Association chuan nitin i calorie 1% aia tam chu trans fat atanga lo chhuak lo turin an rawt a ni.

In lama saturated fat rawn ken hi i bansan ang u.

Fridge-a sa drawer-a bawngsa hnuhnung ber emaw, in chhunga bawnghnute pum hnuhnung ber emaw lei a ngai lo ang tih han ngaihtuah teh. Saturated fat hi kan cholesterol tha lo (LDL) level tisangtu dang a ni bawk.

Saturated fat tihtlem dan tha ber chu rannung atanga siam chhuah tihtlem hi a ni. Chu chu bawnghnute, vawk sa, bacon, leh sausage ang chi thil tihna a ni. Tin, thil thau tam tak nei dairy, cheese, leh butter te pawh a awm bawk. Chu ai chuan , vun nei lo vawk, sangha (e.g., mackerel, tuna), leh legumes (e.g., chickpeas, lentils) ei rawh.Fat tlem protein sources te chu hman thiam rawh: Fat tlem milk leh yogurt thlang rawh.

Kitchen chu thinlung hriselna atana tha hriak hmangin i khat ang u

Cholesterol hniam ei leh in thuruk pakhat chu thau tha lo aiah thau tha siam hi a ni. Heng thau te hi a awlsam zawngin i hrethiam ang u.

Chhang var leh buhfai var ai chuan nutritious whole grains lam i pan ang u.

Chhang var, chhangphut var atanga siam pasta, cake, leh cracker tam tak hi ei tur tha a tlem hle. Trans fats emaw saturated fats emaw an nei thei bawk.

Chu ai chuan, buh chi khat emaw, a chhangphut emaw aṭanga siam thil lei rawh.

Entirnan, oats, brown rice, atta flour, urad dal, leh barley te hi a ni. Hengte hian kawng hrang hrangin i cholesterol tihhniam nan a pui thei che a ni.

• A hmasa berah chuan heng thlai chi hrang hrangah hian cholesterol emaw saturated fat emaw a awm lo.
• Pahnihnaah chuan oats ang chi thil hi soluble fiber a tam hle. He fiber hian a takah chuan cholesterol a binding a, taksa atanga a paih chhuak thei a ni.
• Tin, heng zinga nutrients te hi i thinlung tan (leh i taksa peng dang tan pawh) a tha hle bawk. Complex carbohydrates te hian nitin chakna a pe reng ang che.
• Fiber hian rei zawk i chaw ei reng a, hei hian snacking i ei fo thin loh nan a pui thin.

Thlai leh thei chi hrang hrangte chu ei a awlsam zawngin i buatsaih ang u.

I fridge chhunga thlai drawer chu tifai la, thlai leh thei chi hrang hrang rawng hrang hrangin khat rawh. Thlai leh thei te pawh hian a hmaa kan sawi tawh ang khan soluble fiber a pai tam hle a, chubakah thinlung natna laka invenna atana puitu phytochemicals an tih nutrients a pai tam hle bawk.

Mahse hengte hi rawn keng a, fridge-a dah mai mai chu a tawk lo. Ei a awlsam zawnga kan buatsaih a ngai a ni.

Chuvangin thlai (carrot, cucumber ang chi) leh thei (mango, papaya, pineapple ang chi) te chu a hmain cut la, airtight container-ah dah la, fridge-ah dah rawh. I riltam apianga i man theih nan. Tin, eitur dawhkan chungah chuan bawm mawi takah apple leh pear ang chi thei chi hrang hrang dah la. Anmahni i hmuh chuan ei tam duhna i nei thin.

Chaw siam leh huan siam awlsam leh nuam zawka siam thei kitchen siam ila.

I kitchen chu a fai a, a felfai a, a mawi a nih chuan kitchen-a chaw siam chu i duh zawk ang. Tichuan grocery store leh fast food-ah te i ei tlem tawh ang.

• Hmanraw tha tak tak nei rawh: Nonstick pan i neih chuan butter leh oil tlem zawk hmangin i siam thei ang. Knife tha leh hrual tha tak tak i neih chuan thlai hrual chu hna thawh tur a ni lovang. Steamer i neih chuan oil tel lovin thlai i chhum thei.
• Kitchen chu tifai takin vawng reng rawh:I seasoning bottles te chu uluk takin dah rawh. Chutiang chuan fatty sauce tam lutuk hmang lovin chaw tui tak tak i siam thei ang. I plastic ei tur bawmte chu uluk takin dah rawh. Chutiang chuan chaw hrisel buatsaih a, fridge-a dah chu a awlsam zawk.
• Chaw ei hona hmun siam rawh: Kitchen leh chaw ei dawhkan atanga thil tul lote chu paih chhuak la, chhungkaw pum pui thutkhawmna hmun, inbiakna leh chaw ei dun theihna hmun siam rawh. Hei hian mipuiten cupboard leh fridge atanga ei tur an laksak pawh a titawp dawn a ni.

I kitchen-ah heng inthlak danglamna tenau te hi siam tum ang che. I cholesterol level-ah investment ropui tak a ni ang a, chubakah i chhungkaw pum hriselna atan pawh investment tha tak a ni ang. Hemi chungchang hi hriat belh i duh chuan i chhungkaw doctor nen inbiakna neih theihnghilh suh.