Cholesterol hi kan hriat vek thumal a ni a, a dik em? Mahse, eng nge a nih i hre tak tak em? Tin, chi hnih a awm tih kan hre tawh bawk a, "good cholesterol" leh "bad cholesterol" te an ni. Mahse, khawtlang nunah he thil chungchanga thawnthu thenkhat hi a dik em tih leh thudik lo mai mai a ni em tih pawh i ngaihtuah mai thei bawk. Chuvangin, vawiinah hian he thu hi chiang takin sawi ila, kan thinlung hriselna venhimna atana kan tih tur dik tak i zir ang u. Hei hi i hriatna tlem tal fiahna hun tha tak a ni bawk.
Thudik lo 1: Stress leh cholesterol hi inzawmna a awm lo, a dik em?
Hei hi a dik vek lo. Stress leh cholesterol level inzawmna dik tak siam turin zirchianna dang neih belh a ngai a, mahse , indirect, mahse inzawmna nghet tak a awm a ni.
A awlsam zawngin sawi ila, hetiang hi a ni. Hna tam tak i thawh lai leh lungkhamna nasa tak hnuaia i awm ni chu han mitthla teh. Chumi ni chuan eng nge kan ei tlangpui? Thil ei rang tak, a tui deuh, leh a hriak tlem te te, a dik em? Fried rice, kottu emaw, short eats ang chi emaw pawh a ni mai thei. Chutiang bawkin mi thenkhat tan chuan stress a san chuan zu an in nasa a, zu an in tam bawk. Exercise an hloh bawk.
Chuvangin, he stress avanga kan nun hrisel lo tak hi direct-a cholesterol level tisangtu a ni. Chuvangin cholesterol control nan pawh stress control hi a pawimawh hle.
Thudik lo 2: “Low Cholesterol” tih ziak ei tur hi i hriselna atan a tha tak tak em?
Hei hi a dik leh dik lo a awm. "Low Cholesterol" tia vuah tur chuan dan pakhat a awm a, chu chu ei tur pakhatah hian cholesterol milligram 20 aia tlem leh saturated fat gram 2 aia tlem a awm tur a ni.
Mahse hetah hian buaina chu a awm. Chutiang chaw chu pakhat ei ai chuan vawi hnih emaw, vawi thum emaw i ei chuan eng nge thleng ang? Cholesterol leh saturated fat level hniam nia sawite chu zawi zawiin a inzawm khawm a, nitin mamawh zat a pel ta a ni.
American Heart Association-in a tarlan dan chuan, .
- Lung natna nei chuan ni khatah cholesterol milligram 200 aia tlem a ei tur a ni.
- Lung natna nei lo mahse cholesterol sang tak nei chuan ni khatah milligram 300 aia tlem a ei tur a ni.
Chuvangin, label en mai mai pawh a tawk lo. Engzat nge i ei tih pawh a pawimawh hle .
Thudik lo 3: Ei hrisel i ei chuan exercise loh chu a pawi lo, a dik em?
Hei hi thudik lo tling tak a ni! Engtiang pawhin i ei leh in control tha mah la, exercise loh hian thinlung natna vei theihna a siam che a ni. Taksa tihchak lohna hi thinlung natna thlentu lian tak a ni.
Doctor-te chuan ni khatah minute 30 tal hman a rawt a ni.I tana nuam tih tur exercise neih hi a ni. Minute 30 vel tih hun i neih loh chuan lungngai suh. Zing lamah minute 15 leh tlai lamah minute 15 ah i then thei bawk. A pawimawh ber chu ni khatah vawi khat tal exercise lak hi a ni. Kea kal, chak taka kal, cycle khalh, tui chawi, eng thil pawh hi a tha.
Thudik lo 4: Cholesterol tan eng ei tur nge tha?
"Store atanga i thil lei zawng zawng hi cholesterol tan a tha lo" tih hi thu dik lo a ni. I ei leh inah thil thenkhat dah belh leh a dang cut chhuah hian i thinlung a pui thei hle. Hetah hian kaihhruaina awlsam tak kan rawn tarlang e.
| Chaw (thil tha) ah te dah tel bawk ang che. | A theih ang anga (thil tha lo) tihtlem. |
|---|---|
| Oats: Soluble fiber a tam avangin cholesterol tha lo a tihziaawm. | Sa siam chhuah: sausage, meatball, bacon, etc. |
| Oily fish: Omega-3 hi sangha, salmon, mackerel, herring, leh mackerel-a awm hi thinlung tan a tha hle. | Deep-fried ei tur: French fries, chips, oily short ei tur. |
| Nuts: Cashew, almond, walnut (salted) te hi a awm a. | Bakery thil siam: chhang, bun, cake, biscuit (a bik takin palm oil hmanga siam). |
| Thau tlem nei bawnghnute atanga siam: yogurt, skim milk. | Sugary drinks leh ei tur: In tur thlum, toffee, chocolate. |
| Thlai leh thei thar: Nitin ei leh inah tam tak telh la. | Saturated fat tamna ei tur: Coconut oil, palm oil, butter, leh cheese hman tam lutuk. |
| Plant sterols awmna ei tur: Margarine chi thenkhatah chuan hengte hi a awm a. | Ran hriak: lard, bawnghnute thau tak tak. |
He ei leh in hrisel tak zawm hi a châng chuan cholesterol controlling damdawi ang maiin a hlawk thei a ni. Heng ei tur te hian i LDL (Low-Density Lipoprotein) emaw cholesterol ‘tha lo’ level tihhniam nan a pui thei a ni.
Thudik lo 5: Naupang tê tête hian cholesterol an nei lo a ni lawm ni?
Hei hi mi tam tak zingah pawh ngaihdan dik lo hlauhawm tak a ni bawk. Thudik tak chu, kum naupan lai atang tawhin thisen kalna kawngah cholesterol a lo pung tan thei a ni.
Chuvangin American Heart Association chuan hetiang hian a rawt a ni:
- Chhungkaw zinga mi pakhatin kum naupan lai atanga thinlung natna a vei emaw, chhungkaw history-a cholesterol sang tak nei emaw a nih chuan, chu chhungkuaa naupangte chu kum 2 mi lek pawh nise cholesterol test neih tir a tha.
- Tin, naupang thau lutuk emaw, thau lutuk emaw chu cholesterol test ngei ngei tur a ni.
Naupangte hi an naupan lai atang tawhin nungchang tha tak tak tuh a pawimawh. Naupangte chu ni khatah minute 30-60 chhung, kar khatah ni 4 tal inkhelh leh exercise la turin fuih thin ang che. Ni khatah thei leh thlai chi hrang hrang 5 tal pe thin ang che.
Chhungkaw history-a thinlung natna nei lo mah la, mi zawng zawng tan kum 20 an tlin hnuah kum 5 danah vawi khat tal cholesterol level endik a pawimawh a, hei hi chhungkaw doctor hnen atangin i hre belh thei ang.
Take-Home Thuchah a ni
- Stress avanga hrisel lo (ei leh in tha lo, exercise lak loh) hian i cholesterol level a tisang thei a ni.
- Chaw pakhat chu "Low-Cholesterol" tih a nih vang mai mai chuan a tlem berah ei tur a ni lo. I ei tam danah fimkhur rawh.
- Ei leh in tha tak nen pawh nitin exercise hi thinlung hriselna atan a pawimawh hle.
- I eitur ah hian oats, oily fish, nuts, thlai leh thei chi hrang hrang te pawh telh bawk ang che. Processed leh deep-fried ei tur ei loh tur.
- Naupang tê tête pawhin cholesterol an nei sang thei. Damdawi lam thurawn lak a pawimawh a, a bik takin chhungkaw history-a thinlung natna nei an awm emaw, naupang a thau lutuk emaw a nih chuan.
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