Tun hnaia i thisen test-naah triglycerides sang bakah cholesterol sang a awm tih i doctor-in a hrilh che em? Mi tam tak chuan triglycerides hi an ngaihtuah vak lo. Mahse a takah chuan natna khirh tak tak, heart attack leh stroke te nen direct-in an inzawm tlat a ni. Mahse lungngai suh, thu lawmawm tak chu i ei leh in lama inthlak danglamna engemaw zat siam a, exercise engemaw zat i tih hian i triglyceride level nasa takin i tihhniam thei a ni. Dik tak chuan i triglyceride level chu 20% atanga 50% thlengin i tihhniam thei a ni.
Chaw i ei apiang hian i thinlung hriselna a tichak emaw, a tichhe thei emaw tih hre reng ang che. Duhthlanna chu i ta a ni!
A awlsam zawngin, triglyceride chu eng nge ni?
Triglycerides hi kan thisena thau chi khat a ni. Kan ei hian kan taksa chuan chu chaw chhunga calorie tam lutuk chu triglycerides-ah a chantir a, a hnua chakna atana hman turin thau cell-ah a dah khawm thin. Mahse kan mamawh aia tam kan ei hian, a bik takin ei tur sugar leh starch tamna (chhang, buhfai, leh in tur thlum ang chi) hian thisenah heng triglyceride level hi a tul lovah a sang chho thin. Hei hian heart attack leh stroke ang chi natna a tipung a ni .
Chuvangin he natna hi thunun thei tur chaw thenkhat siam dan tur i lo en ang u.
Lung tidam thei chawhmeh ei tur
Thutlukna hrisel tak nen ni tan ila. Chawhmeh siam dan i enchhin theih tur thenkhat chu hetiang hi a ni.
| Tukthuan | A siam dan leh a chhunga thil awmte |
|---|---|
| Oats leh thei chi hrang hrang | Oats cup 1/2 leh low-fat milk cup 1 nen chhum rawh. A chungah chuan walnuts hmin tablespoon 1 leh i duh duh thei (strawberry, blueberries) cup 1 dah la. |
| Egg sandwich a ni | Egg 1 (or egg whites 2), tomato hmin, spinach, onion, leh mushroom te nen omelet siam rawh. Whole grain chhang slice pahnih inkar ah dah la. Orange te tak te nen rawng bawl rawh. |
| Yogurt leh thei chi hrang hrang | Yogurt thau tlem cup 1, fiber tamna cereal, banana emaw mango cup khat, leh almond tlemte chawhpawlh ang che. |
| Chhangphut leh salmon | Whole-grain bagel emaw chhangphut slice emaw-ah chuan low-fat cream cheese tlem theh la, a chungah chuan smoked salmon slice khat dah bawk ang che. Watermelon slices cup khat nen rawng bawl rawh. |
Lunch ei hian heart attack hlauhawmna a ti tlem
Hetah hian chawhmeh tui tak tak leh ei tur tha tak tak i siam theih leh i keng thei te chu kan rawn tarlang e.
| Chawchhun | A siam dan leh a chhunga thil awmte |
|---|---|
| Vegetable soup leh salad te pawh a awm bawk | Chickpeas, lentils, emaw thlai chi hrang hranga siam, thau tlem soup cup 1. Salad cup 2 ah dark green thlai chi hrang hrang spinach, carrot, broccoli, leh tomato te nen. Olive oil hmanga siam salad dressing hmang rawh. |
| Tuna sandwich a ni | Whole grain bread slice 2 ah canned tuna tlem te, low-fat mayonnaise tablespoon khat, chopped onion, leh pickles tlemte nen theh la. Duh chuan a chungah apple emaw pear emaw slice te tak te dah la. |
| Vawk leh thlai chi hrang hrang stir-fry | Thlai (beans, carrot, cabbage) te chu grilled chicken emaw tofu emaw nen stir-fry la. Brown rice emaw whole grain noodles emaw cup 1/2 nen rawng bawl rawh. |
Triglyceride tihhniamna zanriah ei tur
Zanriah ei hi awlsam taka tih a pawimawh hle.
| Zanriah | A siam dan leh a chhunga thil awmte |
|---|---|
| Vawk grilled a ni | Vawk grilled chicken vun la chhuak, sweet potato chhum, leh broccoli chhum cup khat. |
| Nga leh couscous te | Salmon emaw calamari emaw chi khat, olive oil tlem nena grilled. Asparagus hmin leh couscous cup 1/2 nen rawng bawl rawh. |
| Buhfai pum pui pasta | Wheat pasta cup 1 vel a ni. Tomato sauce, thlai chi hrang hrang mushroom, zucchini, leh lean ground turkey emaw tofu emaw tlem te te dah la. |
Zu chungchanga hriat tur bik
Hmeichhia tan ni khatah zu in vawi khat leh mipa tan vawi hnih in tihkhawtlai. Mahse, i triglyceride level 200 mg/dL aia tam a nih chuan zu in loh vek a tha ber. Hemi chungchangah hian doctor nen inbiakna neih a pawimawh hle.
Engtin nge i duh ang chaw i buatsaih?
Nitin thil inang i ei thei lo a, chuvangin i chaw duh ber i buatsaih dawnin heng thil bulpui te hi ngaihtuah reng ang che.
- Plate dan: Rilru lamah i plate chu hmun 4 ah then rawh.
- A hmun hnih (plate chanve) chu thlai leh thei chi hrang hrang nen khat rawh .
- A then khat (a then) chu buh chi (brown rice, buckwheat, oats, whole grain bread) nen khat rawh.
- A chanve dang (hun engemaw chen) chu protein thau tlem (nga, vun nei lo vawk, lentils, chickpeas, egg whites) hmangin khat rawh.
- Thil "var" lakah inthiarfihlim rawh: Chaw thianghlim (chhang var, bun), sugar, sweets, leh sweetened beverages te chu a theih ang anga ei tlem la. Hengte hian direct-in triglyceride level a tisang a ni.
- Thau tha tak tak thlang rawh:Chaw thau hrisel tamna ei tur, a bik takin omega-3s te hian triglycerides tihhniam nan a pui thei a ni. I eitur ah hian sangha thau tak tak, salmon leh tuna, flaxseed, leh walnuts te pawh telh bawk ang che.
- Thau tha lo ei loh tur: Sa sen, bakery products, leh trans fats awmna ei tur packaged te ei loh tur (label-a ‘hydrogenated oil ’ tih a nih chuan chu ei tur chu lei suh).
- Dairy foods i thlan dawnin fimkhur rawh: thau tlem emaw thau lo emaw bawnghnute, yogurt, leh cheese te thlang rawh.
He diet hi zawm harsa i tih chuan i doctor emaw, dietitian thiam tak emaw nen inbia ang che. Anni hian i tan a tha tur triglyceride tihhniamna ei tur ruahmanna siam turin an pui thei che a ni.
Take-Home Thuchah a ni
- Triglyceride level sang hi natna khirh tak a ni a, heart attack leh stroke vei theihna a tipung a ni.
- He level hi i ei leh in leh exercise i tihdanglam chauhvin nasa takin a tlahniam thei a ni.
- Carbohydrates awlsam tak tak, sugar, chhang, leh in tur thlum tak takte chu tihtlem la, whole grains, thlai leh thei chi hrang hrang ei tam rawh.
- Nga leh nut te pawh telh la, chu chuan thau hrisel (omega-3) a pai a ni. Processed food leh thau tha lo ei loh tur.
- Zu in hi tihtlem rawh. I triglyceride level a sang hle a nih chuan zu tihtlem vek chungchang hi doctor nen sawiho rawh.
- Diet plan eng pawh i tan hmain emaw, i hriselna chungchangah harsatna i neih chuan doctor rawn hmasa phawt ang che.
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