Cholesterol chungchang kan hriat hian kan rilruah a lo lang hmasa ber a, oil, butter, cheese, leh sa thau tak tak te hi a ni lawm ni? Dik tak chuan cholesterol an tipung a ni. Mahse, ei tur ṭhenkhat, hrisel tak nia i ngaih , emaw, chutiang khawpa chhe lo nia i ngaih emaw chuan i cholesterol level a tisang tak zet tih i hria em? Vawiin hian heng eitur thenkhat, mak kan tih mai thei, mahse kan ngaihven tur a ni tih kan sawi dawn a ni.
Kan ngaihtuah ngai loh cholesterol tisangtu chaw
A châng chuan, "Hei hian hriak a nei lo," tiin kan ngaihtuah ṭhin a, mahse chu chaw siamna atana hman tur thilte chuan saturated fat a pai thei a ni . Thau zawng zawng hi siam vek a ni lo. Saturated fat hi kan taksaa cholesterol tha lo level tisangtu leh thinlung natna vei theihna tipungtu ber a ni.
Tunah chuan he chaw hi eng nge a nih i en ang u.
| Chaw mak tak tak | Engvangin nge cholesterol a nghawng? |
|---|---|
| 1. Sa hmin | Bawnghnute aiah ground chicken/turkey hmanga thlak hi a tha kan ti fo thin. Mahse "85% lean" tih ziak ni mahse thau tam tak a la pai thei tho. Sa hmin chu 90% tal a thau lo thlang ila a tha ber . |
| 2. Sugars te dah tel a ni | Engtin nge sugar hi cholesterol nen a inzawm? Cholesterol tha lo chu direct-in a tipung lo nain, sugar dah belh (in tur, cake, leh biscuit-a awm) hian kan taksa "cholesterol tha" (HDL cholesterol) a tihhniam a ni. Chuvang chuan sugar control hi a pawimawh em em a ni. |
| 3. Alu hmin (Mashed Potato) te | Alu hi thlai hrisel tak a ni. Mahse buaina chu kan buatsaih danah a awm a ni. A bik takin dawr atanga lei ‘mashed potato’ te hi butter, cream, whole milk, leh cheese te nen an load fo thin.Add la. Tichuan "saturated fat bomb" a lo ni ta mai a ni. |
| 4. Pizza tih a ni | Pizza hian i hmui a ti tui a ni lawm ni? Mahse saturated fat a tam hle a, a chhan chu a chhunga cheese leh sa sausage leh meatballs ang chi te a tel vang a ni. Slice khat chauh tihkhawtlai a tha ber a, cheese chu tihtlem la, chu ai chuan thlai chi tam zawk dah belh a tha. |
| 5. Dairy thau tak tak | Bawnghnute, yogurt leh skim milk te hi calcium leh protein awmna tha tak a ni. Mahse "full-fat" chi i thlan chuan i ei leh in ah saturated fat tam tak i dah tel dawn a ni. Chuvangin "non-fat" emaw "low-fat" emaw product thlang rawh. |
| 6. Coconut oil leh a kaihhnawih thil | Hei hi kan rama mi tam tak tan chuan thil mak tak a ni. Coconut hi thlai atanga siam chaw ni mahse, coconut oil, palm oil, leh coconut milk te hian saturated fat a pai tam hle. Hengte hi ei hi tihtawp vek a ngai lo a, mahse portion control hi a pawimawh hle. Chaw siam dawnin oil hman tlem a tha a, curried rice leh coconut sambol ang chi thil ei dawnin a zat ngaihtuah a tha. |
| 7. Ghee tih a ni | Ghee hi saturated fat tamna ei tur a ni bawk. Tin, a chhungah hian palmitic acid an tih component a awm bawk. Hei hi kan thisen kalna kawng (arteries)-ah direct-in a awm thei a, a block thei bawk. Chuvangin, ghee aiah olive oil ang chi hman a tha zawk. A nih loh leh, i hman zat kha khap tlat rawh. |
| 8. Pastries leh Pies te | Bakery thil siam, pastry, pie, leh roll te hian a hnah siam nan butter, shortening leh cream tam tak an hmang fo thin. Hengte hi saturated fat awmna ber a ni. Fruit pie ang chi i ei a nih chuan a chhunga thei chi hrang hrang ei tlem a, a chhunga thei tam zawk ei hian thau leh calorie awm zat i tihtlem thei a ni. |
| 9. Movie Theatre-a Popcorn siam chhuah a ni | Popcorn pangngai ni lo, a bik takin movie theater-a popcorn i hmuh thin kha. Oil emaw butter emaw hmanga siam an ni. Tichuan, a chungah chuan butter drizzle an theh a. Hei hian thau tamna leh calorie tamna treat a siam a ni. A chungah butter awm lovin dil la, a tlem ber pawh thlang ila a tha ber. |
Heng thilte hi hmuh hlau suh. Hei hian ei kha i bansan vek tur a ni lo. A pawimawh ber chu a zat hriat leh control hi a ni .
Chaw i siam dawnin heng thilte hi ngaihtuah thin ang che.
Kan ei ang bawkin kan siam dan pawh hian kan cholesterol level direct-in a nghawng a ni. I tanpui theihna tur tips awlsam pathum chu hetiang hi a ni:
- Deep frying pumpelh: A theih phawt chuan chaw fry ai chuan boil, bake, grill, emaw steam emaw la.
- Sa atanga thau tam lutuk paih: Vawk ang chi i siam hmain a vun chu paih vek tur a ni. Sa chi dang atanga thau dum hmuh theih awm zawng zawng chu trim off rawh.
- Chaw siamna hmanrua tha hmang: Nonstick pan i hman hian hriak tam tak i mamawh lo. Vegetable oil pawh hi a tlem hle. Cooking spray hman pawh hi a tha hle.
I cholesterol level i ngaihtuah a nih chuan, emaw, i chhungte zinga mi pakhatin cholesterol sang emaw, thinlung natna emaw a neih chuan, a tha ber chu i doctor nen inbiakna neih hi a ni . I tana tha tur ei leh in leh nunphung chungchangah thurawn tha ber ber a pe thei che a ni.
Take-Home Thuchah a ni
- I ei hian i cholesterol level a nghawng nghal vek a ni. Butter leh oil ang chi thau hmuh theih te chauh ni lovin, thau thup te pawh fimkhur rawh.
- "Saturated fat" leh "added sugars" te hi hmelma lian ber pahnih an ni. Chaw ei tur label chhiar thiam rawh.
- Coconut oil leh ghee hi thlai atanga siam ni mahse, saturated fat a tam hle. Chuvangin i hman zat hi fimkhur hle ang che.
- Chaw ei zawng zawng bânsan ai chuan portion control leh chaw siam dan thlak danglam hian danglamna nasa tak a thlen thei a ni.
- I cholesterol level emaw, i ei leh in emaw chungchangah ngaihtuahna i neih chuan i doctor rawn hmasa phawt ang che .
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