I cholesterol report-a number awmte i hmuh khan hlauthawng deuh i nei em? I doctor-in, "I cholesterol a sang a, fimkhur rawh," a tih khan eng nge ei tur leh ei loh tur tih ngaihtuah harsa i ti em? Hei hi mi tam takin harsatna an neih a ni. Mahse, lungngai suh. I ei leh in lama inthlak danglamna tenau te, thing leh mau atanga siam ei tur ngaih pawimawh zawkna te hian i thinlung hriselna i humhim thei a, i cholesterol level pawh i tihniam thei bawk. Engtin nge a thawh tih i lo en ang u.
‘Vegetarian diet’ tih hi eng nge ni tak tak?
A awlsam zawngin, i ei leh in hi a tam zawk chu thlai atanga siam chaw a ni tihna a ni. Chu chu thlai, thei leh thlai chi hrang hrang tihna a ni. Mahse sa leh sangha ei kha i bansan vek a ngai lo. Hei hi vegetarian emaw vegan emaw nih nen a danglam a ni . A tam zawk chu thlai atanga siam ei tur i ei thei a, rannung atanga siam tlem tal i dah tel bawk.
Mahse a pawimawh ber chu thinlung hriselna atana tha, chi hrang hrang, thing leh mau atanga siam ei tur thlan hi a ni. Heng thilte hi i ei leh inah telh tum ang che.
| Chaw chi hrang hrang | Entirna leh pawimawhna |
|---|---|
| Thlai leh thei chi hrang hrang | Eng thil pawh apple, banana, berry, spinach, broccoli, bean, carrot, etc. Hengte hian fiber leh vitamin tam tak an pai a ni. |
| Thlai chi hrang hrang (whole grains). | Buhfai pum pui, oats, buckwheat leh barley te siam a ni. Hengte hi taksain awlsam takin a hip lut a, cholesterol control nan a pui bawk. |
| Nut leh chi chi hrang hrang | Cashew, peanut, almond, pumpkin chi, flax chi te a awm bawk. Chung zingah chuan thau hrisel tak tak a awm a. Mahse ei tam lutuk suh, kut khat lek chauh a tawk. |
| Bean leh lentils te pawh a awm | Chickpeas, peas, green beans, lentils te pawh a awm bawk. Hengte hian soluble fiber an pai tam avangin cholesterol tihhniamna kawngah nasa takin an pui a ni. |
| Liquid oil tangkai tak a ni | Nontropical oil olive oil leh canola oil te hmang thin ang che. Coconut oil leh palm oil ang chi hriak hman tlem. |
Engtin nge plant-based diet hian cholesterol a tihhniam?
A awlsam khawp mai. Saturated fat leh dietary cholesterol te hian thisen cholesterol level a tisang tih kan hria. Hengte hi rannung chaw, sa thau tak takah te hmuh tur a tam ber. Chuvangin hengte kan ei tlem a, thlai atanga siam ei tur kan thlak hian cholesterol tha lo level sang chhoh chu a thunun a ni.
Chu aia pawimawh zawk chu fiber hi a ni .
Nutritionist-te sawi dan chuan ni khatah fiber gram 25-30 vel kan ei tur a ni. Chumi zinga hmun li a\anga hmun khat tal chu soluble fiber atanga lo chhuak tur a ni.
Ngaihtuah teh, apple, blueberries, bean, oats, lentils, etc. te hian soluble fiber an pai tam hle. Ni khatah he soluble fiber hi gram 5-10 vel i ei tur ah i dah chuan i cholesterol ‘bad’ (LDL cholesterol) level chu point 5-11 velin i tihniam thei a ni. A chang chuan a aia nasa zawk!
Chutiang bawkin thei, thlai leh buh chi hrang hrangah hian hriselna tichaktu thil sterol an tih te a awm a. Ni khata i ei leh inah sterol gram 2 chauh dah chuan i cholesterol ‘tha lo’ (LDL) chu 5% atanga 10% in a tihniam thei a ni.
Plant-based diet i ei a nih pawhin heng tihsualte hi ti suh!
‘Vegetarian’ i nih vang mai mai hian engkim a tha tihna a ni tih ngaihtuah suh. Thlai atanga siam chaw thenkhat chu i hriselna atan a pawi thei hle. A bik takin heng thil lakah hian inthiarfihlim a tha ber.
| Chaw ei loh tur | |
|---|---|
| Ultra-processed ei tur siam a ni | Packaged leh box-a dah chawhmeh hian preservatives, sugar, salt, leh thau hrisel lo tam tak a pai thei a ni. |
| Tropical oils te pawh a awm | Coconut oil leh palm oil te a awm bawk. Hengte hian saturated fat a pai tam hle. Chaw siamna atana an hman dan tihtlem a pawimawh hle. |
| Chaw leh in tur thlum tak tak | Sugary drinks, sweetened beverages, cake, biscuit, leh eitur thlum tak tak te. Hengte hian thisena thau chi khat triglycerides , a tipung a, chu chuan i cholesterol level zawng zawng a tisang bawk. |
| Trans thau a awm | Margarine, shortening, bakery products, leh ei tur "hydrogenated oils" awmna te. Hengte hian cholesterol ‘tha lo’ (LDL) a tipung a, cholesterol ‘tha’ (HDL) a tihniam avangin a hlauhawm hle. |
Dawr atanga ‘vegan ice cream’ i lei pawhin a label kha chhiar la. Coconut oil, coconut fat, leh sugar tamna a awm thei. Chuvangin, ‘vegan’ tih thumal hian bum suh.
Professional advice lak a pawimawh hle.
Plant-based diet lama inthlak i tum a nih chuan research engemaw zat neih a pawimawh a, balanced diet i ei tih chian a pawimawh bawk. A theih chuan dietitian nena inbiakna neih a tha ber.
Hei hian nitin i mamawh calorie, protein leh nutrient dangte dik tak i dawng tih i hriat chian theih nan a pui ang che. A bik takin vegetarian emaw vegan emaw nih i ngaihtuah a nih chuan vitamin B-12, iron, zinc, leh omega-3 fatty acids te ang chi nutrients i tlachham mai thei Chuvangin chu lam pawh i fimkhur a ngai a ni.
A pawimawh ber: Damdawi lam harsatna (e.g. zunthlum, thisen sang) i neih chuan i ei leh in lama inthlak danglamna nasa tak i siam hmain i doctor nen inbiakna neih hmasak phawt ang che .
Entir nan:
- Kidney damlote chuan potassium chungchangah fimkhur a ngai. Thei leh thlaiah hian potassium a tam hle.
- Thisen tithianghlimtu (e.g., Coumadin) ei thinte chuan vitamin K lakah fimkhur tur a ni a, thlai hring (green vegetables) hian vitamin K a pai tam hle.
Chuvangin he inthlak danglamna hi i hriselna atan a him em tih doctor zawh a pawimawh hle.
Take-Home Thuchah a ni
- Thlai atanga siam ei tur dah pawimawh hmasak hi cholesterol tihhniam nan leh thinlung hriselna vawng reng turin a tha hle.
- I plate-ah chuan thei, thlai, whole grains, nut leh chi te dah la.
- Soluble fiber tamna ei tur, oats, lentils, leh apple te chu i eitur ah te dah la.
- ‘Vegetarian’ ti zawng zawng hi a tha vek lo. Ei tur processed sang tak, sugar tamna leh trans fats awmna ei loh tur.
- I ei leh in lama inthlak danglamna lian tham i siam hmain doctor rawn hmasa phawt ang che, a bik takin damdawi lam harsatna dang i neih chuan.
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