Tun hnaia i thisen test khan i cholesterol a sang deuh tih a lang em? Chutiang thil a thlen chuan hlauhna leh lungkham deuh deuha inhriat chu thil pangngai a ni. Cholesterol sang hian thinlung natna a tipung tih kan hre vek tawh. Mahse chanchin lawmawm tak chu hei hi kan thunun theih thil a ni. I taksa tana chhiatna thlentu LDL (Low-Density Lipoprotein) level i tihhniam thei a, i taksa tana \angkai tak HDL (High-Density Lipoprotein) level i tisang thei bawk. I tih tur chu i nunphungah inthlak danglamna awlsam tlemte siam mai a ni.
Hei hi zan khat thil thua tih theih a ni lo tih hre reng ang che. Tlemte atanga tan la, i kalna tur kawngah hna thawk rawh. Heng thil tha te hi i zawm tan chuan kar 6 vel chhungin danglamna lian tak i hmu ang. Thla 3 hnuah result a ṭha lehzual ang.
Dik tak chuan nunphung chauh hi i cholesterol level tidanglamtu a ni lo. I genes pawhin hmun a chang ve bawk. I cholesterol control nan damdawi i ei a ngai mai thei. Mahse i nitin nunphung hian nasa takin a pui thei a ni. Heng inthlak danglamna awlsam tak takte hi i siam chuan damdawi i ei tur zat chu i tihtlem thei a, side effects awm theihna pawh i ti tlem thei bawk.
Chuvangin, cholesterol level tihhniam dan leh nun hrisel taka nun dan tur i lo en ang u.
1. Trans fats awmna ei tur chu tihtawp rawh.
A awlsam zawngin sawi ila, trans fats hi artificial-a siam, thau hrisel lo, i cholesterol tha lo (LDL) level tisangtu leh i cholesterol tha (HDL) tihhniamtu a ni a, hei hian thinlung natna leh stroke i vei theihna a tipung thei a ni.
Tunlai market-a ei tur tam tak, a bik takin packaged biscuit, cake, margarine chi thenkhat, instant noodles, leh deep-fried foods te hian heng trans fats te hi a nei thei a ni. Store atanga thil i lei dawnin a label chhiar thin ang che. "Partially hydrogenated oil" tih a nih chuan trans fats a pai tihna a ni. Heng ei tur te hi a theih ang anga inthiarfihlim thin ang che.
2. A tul lo taka taksa rihna engemaw zat tihtlem
Cholesterol tihhniam nan chuan i taksa rihna ton khat pawh i tihtlem a ngai lo. Tlem i thau lutuk a nih chuan kilo 4-5 chauh i tihtlem chuan i cholesterol tha lo (LDL) level chu 8% velin a tihniam thei a ni.
Mahse hei hi zawi zawiin i tih tur a ni. Kar khatah kilo khat vel tihtlem tum ang che. Vawi khata taksa rihna tam tak tihtlem hi i taksa tan a tha lo. I taksa rihna, i san zawng leh i activity level nena inmil calorie dik tak chu i doctor nen sawiho rawh.
3. Nitin exercise engemaw zat neih thin ang che.
Kar khatah darkar 2 1/2 chhung exercise hi i cholesterol tha (HDL) tihsan nan leh cholesterol tha lo (LDL) leh triglycerides tihhniam nan a tawk aia tam a ni. Exercise i la ti ngai lo a nih chuan a tlem berah bul tan rawh. Ni khata minute 10 vel chak taka kal pawh hi bul tanna tha tak a ni. Exercise i duh ber thlang rawh. Entirnan, kea kal te, tlan te, cycle khalh te, tui chawi te. Mahni chauha tih tur i lazy lutuk a nih chuan i thianpa nen inzawm rawh. Chu chuan a ti awlsam phah ang.
4. I ei leh in ah fiber telh thin ang che
Soluble fiber tamna ei tur, oats, apple, bean, lentils, chickpeas, jackfruit, plantain, spinach, leh banana te hian kan taksa hian cholesterol a hip lut thei lo. Research atanga a lan dan chuan kan ei leh in ah ni khata fiber gram 5-10 kan dah chuan LDL cholesterol level a tihniam a ni. Fiber tamna ei hian chaw ei hian i chaw ei tam thei a, chu chuan ei tam zawk nan a pui thei bawk. Mahse fiber hi vawi khatah ei tam lutuk suh. Chutianga tih chuan pum a ti na thei a, pum a ti na thei bawk. Chuvangin i ei leh in ah fiber te chu zawi zawiin dah la.
| Thil ei tur (more) . | Ei leh in loh tur thil (in moderation) . |
|---|---|
| Oats, thei (apple, orange), thlai (broccoli, cabbage) te pawh a awm bawk. | Deep-fried ei tur (french fries, patties) te chu a hmin hmasa ber a ni. |
| Legumes (lentil, bean, chickpeas) leh nut te a awm bawk | Sa siam chhuah (sausage, meatballs) . |
| Nga hriak nei (salmon, herring, mackerel) te chu . | Bakery products trans fat awmna (cake thenkhat, biscuit) . |
| Olive Oil, Coconut Oil (a tul angin) te pawh a awm bawk. | Sugary drinks leh eitur thlum tak tak te |
5. Sangha ei thiam.
Kar khatah vawi hnih atanga vawi li sangha ei tum ang che. Sangha a Omega-3 fatty acids te hi thinlung tan a tha hle. Tin, bawnghnute leh vawk sa ang chi sa sen aiah sangha i ei hian sa sen a saturated fats awm zat i tihtlem bawk. Hei hi cholesterol tihhniam chhan lian tak a ni bawk. Mahse, sangha lian thenkhat, shark leh tilefish te hian mercury an nei tam hle. Hei hian lung natna vei theihna a tipung thei a ni. Chuvangin sangha te zawk sardines, mackerel, leh herring te ei rawh.
6. Olive Oil hmang ang che
I chaw siamnaah emaw, salad-ah emaw butter emaw margarine emaw aiah olive oil i hman chuan i LDL cholesterol level chu 15% velin i tihhniam thei a ni. Hei hi cholesterol damdawi tlemte ei avanga a nghawng dan nen a inang a ni. Olive oil-a thau "tha" te hi i thinlung tan a tha hle. A theih chuan "extra-virgin" olive oil thlang rawh. Process a tlem avangin antioxidants a pai tam zawk.
7. Nuts ei rawh.
Nut tam tak, cashew, almond, leh peanut te hian LDL cholesterol a tihniam thei a ni. Hei hi a chhan chu sterol an tih compound an neih vang a ni . Fiber ang bawkin heng sterols te hian taksain cholesterol a lakluh loh nan a veng thei bawk. Mahse, nut hian calorie a pai tam hle tih hre reng ang che. Chuvangin ei tam lutuk suh. Ni khatah kut zungtang khat chauh a tawk.
8. Stress hi paih bo rawh
I stress lai hian i cholesterol level a sang nghal thei tih i hria em? Chuvangin i rilru kha hahdam takin awm rawh. Lehkhabu tha tak chhiar la, i thianpa biak la, hla ngaihthlak la, yoga emaw, meditation emaw ang chi thil ti rawh. Heng thilte hian i cholesterol level control turin a pui ang che.
9. Chaw tuiah thil rimtui dah la
Kan kitchen-a hman loh tur thil rimtui, garlic, ginger, cinnamon, pepper, leh coriander te hian ei tur a ti tui zawk mai bakah cholesterol level tihhniamna kawngah pawh a pui bawk. Research atanga a lan dan chuan ni khata clove khat emaw garlic chanve emaw ei hian cholesterol 9% velin a tihhniam thei a ni . Chaw tuiah thil rimtui dah hian ei duhna a control bawk a, hei hian taksa rihna tihtlem nan a pui thei bawk.
10. Meizial zuk kha bansan vek rawh
Meizial zuk hian cholesterol tha lo (LDL) a tipung a, cholesterol tha (HDL) a tihniam bawk. Meizial i bansan chuan i cholesterol level a tha chho zel ang.Zirchianna pakhatah chuan meizuk bânsan tawhte chuan kum khat chhungin an cholesterol level "tha" chu 5%-in a pung tih a tarlang. Tin, zu i in loh pawhin secondhand smoke i thawh hian i cholesterol tha lo a tisang thei bawk. Chuvangin mi zukna hmun atang hian hla takah awm rawh.
11. Nui tha takin awm rawh!
Nuih hi damdawi ang a ni. Kan nuih hian kan taksaa cholesterol tha (HDL) level a sang chho thin. Chuvangin i nunah hlimhlawp engemaw zat belhchhah rawh. Movie hlimawm tak en la, ṭhiante nen hlim takin awm la, naupang te tak te nen inkhel rawh. I rilru hlim taka vawn reng hi nun hrisel neih nan a pawimawh bawk.
Heng zawng zawng i tih lai hian i cholesterol level hriatthiamna dik tak neih theih nan leh a tul chuan enkawlna zawng turin i chhungkaw doctor pan a, thurawn lak a pawimawh hle.
Take-Home Thuchah a ni
- Cholesterol sang hian thinlung natna vei theihna a tipung a, mahse kan thunun theih thil a ni.
- Processed food leh deep-fried foods trans fats awmna ei loh tur.
- Kar khata darkar 2 1/2 tal exercise neih hian cholesterol tha (HDL) a tipung thei a ni.
- Fiber tamna ei tur (oats, lentils , thlai, thei) leh omega-3 tamna sangha te chu i eitur ah telh la.
- Meizial zuk bânsan vek leh stress enkawl hi cholesterol level control nan a pawimawh hle.
- Thutlukna i siam hmain doctor rawn hmasa phawt la, i hriselna dinhmun kimchang taka hriat hmasak phawt ang che.
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