Tun hnaia i thisen test-naah khan i cholesterol level a sang deuh a, mahse a sang lutuk lo tih leh ‘borderline’ range-ah i awm tih i doctor khan a hrilh che em? Chu thu i hriat chuan hlauhna leh lungkham deuh deuha inhriat chu thil pangngai a ni. "Aw, tunah hian cholesterol sang ka nei tawh em?" i ngaihtuah mai thei. Mahse, lungngai suh. Hei hi traffic light-a warning light sen hring ang mai a ni. A sen hmain, i cholesterol level "sang" tihna a ni a, i nunphung thlak danglam theihna hun tha ber i nei a, hrisel level-ah i kir leh thei bawk.
A awlsam zawngin, i cholesterol level zawng zawng chu deciliter khatah milligram 200 leh 239 inkar a nih chuan (mg/dL) chu chu ‘borderline’ cholesterol kan tih chu a ni. Mahse doctor chuan chu number ringawt atang chuan thutlukna a siam lo. Amah emaw chuan thil tam tak a ngaihtuah ang a, chung zingah chuan i cholesterol "tha lo" ( LDL ), i cholesterol "tha" (HDL), natna dang i neih leh neih loh, zunthlum , thisen sang , leh i zuk leh hmuam , enkawlna i mamawh leh mamawh loh emaw, nunphung thlak danglam chu a tawk dawn em tih emaw a ngaihtuah ang.
Engvangin nge cholesterol chungchang hi kan ngaihtuah nasa em em?
Cholesterol hi kan taksa mamawh, waxy, oily substance a ni. Kan thin (liver) hian kan mamawh zat a siam chhuak thin. Mahse ran thil siam ang chi thil atang pawhin cholesterol kan hmu bawk . Harsatna hi taksaah he cholesterol hi a lo punkhawm atang hian a intan thin.
Tui pipe chhunga bawlhhlawh lo awm ang maiin han ngaihtuah teh, cholesterol tam lutuk chu kan thisen kalna kawng bang-ah a lo awm tan ta a ni. Damdawi lam hawi chuan hei hi ‘ atherosclerosis ’ kan ti thin. Hei hi cholesterol a lo pungkhawm dan leh thisen kalna kawng a ti zim dan a ni. Tichuan thinlungin a mamawh thisen a hmu lo.
Thil lungchhiatthlak tak chu, cholesterol sang chhinchhiahna engmah kan hmu lo. Hmelma ngawi reng ang mai a ni. Chuvangin kum 5 danah vawi khat tal i cholesterol level enfiah thin a tha.
Mi thenkhat chuan rilru na (angina) an nei thei. Mahse chutih lai chuan thisen kalna kawng chu a zim tawh hle. Thisen kalna kawng a inkhar vek chuan heart attack a awm theihna a sang hle. Chuvangin, chutiang thil thleng tur nghah hmain thisen test hmanga i level hriat hmasak a finthlak hle.
Cholesterol report-a value awmte hi i hrethiam ang u.
Cholesterol test (Lipid Profile) i tih hian value engemaw zat a awm a. Cholesterol value zawng zawng en mai mai chu a tawk lo. Value dangte chu a pawimawh tak zet a ni. Eng nge an nih i en ang u.
| Cholesterol chi hrang hrang | Eng thil nge thleng? |
|---|---|
| LDL (Low-Density Lipoprotein) tih a ni a, a man hi a to hle. | Hei hi "cholesterol tha lo" a ni. Hei hian thisen kalna kawngah a lo pungkhawm a, thinlung natna vei theihna a tipung a ni. Hetiang level hi a hniam thei ang bera dah a tha ber. |
| HDL (High-Density Lipoprotein) tih a ni a, a man hi a to hle. | Hei hi "cholesterol tha" a ni. A tih chu thisen kalna kawnga cholesterol tha lo awm chu a la chhuak a, liver-ah a thlen a ni. Chumi hnuah chuan thin (liver) chuan taksa atangin a paih chhuak ta a ni. Chuvangin he hlutna hi a san poh leh a tha zawk. |
| Triglycerides a awm bawk | Hei hi thisena awm thau chi dang a ni. Taksaah thau cell angin a khawlkhawm a ni. He value tihpun hian thinlung natna vei theihna a tipung bawk. |
I report-a value awmte hi hetiang hi a ni em?
Tunah chuan heng value tinte hian eng level of risk nge an entîr tih i en ang u. Heng value te hmang hian i doctor nen i risk chungchang hi i sawipui ngei tur a ni.
Hmeichhia: 50 mg/dL aia sang a ni tur a ni.
(Heng value hnuai lama awm hi risky tak a ni)
| Fiahna | Hriselna level | Ramri lam a ni | Risk sang tak a ni |
|---|---|---|---|
| Cholesterol zawng zawng | 200 mg/dL aia tlem lo | 200 – 239 mg/dL a ni | 240 mg/dL aia sang a ni |
| LDL (tha lo) cholesterol | 100 mg/dL aia tlem lo | 130 – 159 mg/dL a ni | 160 mg/dL aia sang (190 aia sang hi a sang hle) . |
| HDL (tha) cholesterol | |||
| Triglycerides a awm bawk | 150 mg/dL aia tlem lo | 150 – 199 mg/dL a ni | 200 mg/dL aia sang (500 aia sang hi a sang hle) . |
Kitchen lama inthlak danglamna hi i tan ang u!
Cholesterol tha lo (LDL) tihhniamna tur leh cholesterol tha (HDL) tihpunna tur hmun tha ber chu kitchen-ah a ni. I ei dan thlak danglam hian danglamna nasa tak a thlen thei a ni.
- Sa sen tihtlem: Sa saturated fat leh cholesterol tamna, bawnghnute leh vawksa te tihtlem. Sa cut leaner zawk thlang zawk rawh. Sa processed, sausage leh bacon te chu hla takah awm rawh.
- Vawk vun hi paih chhuak rawh: Vawk vunah hian a thau tam zawk a awm a, chuvangin a chhum hmain vun hi paih hmasa phawt ang che.
- Nga ei tam rawh: Kar khatah vawi hnih tal i ei turah sangha thau tak tak, salmon, tuna, mackerel, leh sardines te telh thin ang che. Heng ei tur a omega-3 fatty acids te hi thinlung tan a tha hle.
- Saturated fat tihtlem: Full-cream milk, cheese, butter, mayonnaise, margarine, leh coconut oil te ei tlem rawh.
- Fiber tamna ei tur: Fiber tamna ei tur, oats, barley, apple, carrot, bean, leh cabbage te ei tam zawk rawh. Hengte hian cholesterol tha lo tihhniam nan a pui thin.
- Oil tha hmang: Chaw siam nan butter leh shortening aiah unsaturated fats olive oil leh canola oil te hmang ang che. Almond, cashew, leh avocado ang chi nut te hi thinlung tana thau tha tak awmna tha tak a ni.
Exercise hi a pawimawh hle.
Exercise hian i cholesterol level chu borderline atanga healthy level-ah a hruai kir leh thei a ni.
Ni khatah minute 30 tal exercise chak lo tak, kea kal chak tak, cycle khalh , a nih loh leh tui chawi ang chi exercise la. Kar khatah minute 150 vel tih zawh tum ang che.
Exercise i tih hian i heart rate a sang chho zel a. Hei hian i cholesterol “tha” (HDL) a tipung a ni. Exercise engemaw zat tih hi engmah tih loh ai chuan a tha zawk hle.
Thil pawimawh dang pawh i hre reng ang u.
Extra weight tihtlem
I thau lutuk a nih chuan i thau tihtlem hian i cholesterol level a tihhniam thei a ni. I taksa rih zawng 5% vel tihtlem pawhin i cholesterol level-ah nghawng tha tak a nei thei a ni. Diet leh exercise nen a inzawm chuan a chang chuan damdawi ei ang maiin a hlawk thei bawk.
Vawiin hian meizuk kha bansan rawh.
Meizial i zuk chuan, chutiang tih dan bansan chuan i cholesterol “tha” (HDL) level chu 10% velin a tisang thei a ni. Chu chu i thinlung tan chauh ni lovin i taksa pum tan pawh tanpuitu lian tak a ni.
Doctor nen inzawmna nei reng rawh.
Heng nunphung tihdanglamna i siam tan hnu hian i doctor-in a rawt hun chhungin i thisen test leh tur a ni. Hei hi heng inthlak danglamna hian i cholesterol level a control em tih hriat nan a pawimawh hle. A châng chuan nunphung tihdanglam ringawt pawh hi a tawk lo mai thei. Chutiang hunah chuan i doctor chuan damdawi (statin ang chi) ei tan turin a fuih thei che a ni .
Take-Home Thuchah a ni
- ‘Borderline cholesterol’ tih hi hlauh tur a ni lo, hlauhawm laka vaukhânna a ni. Tun hi hmalak hun tha ber a ni.
- I cholesterol report-a LDL, HDL, leh Triglycerides value dik tak kha hre chiang rawh. Chumi chungchang chu i doctor nen sawiho rawh.
- I ei leh in thlak danglam rawh. Oil, sa sen, leh chaw rimtui te tihtlem la, sangha, thlai, thei leh fiber tamna ei tur tam zawk ei rawh.
- Nitin exercise la. Ni khatah minute 30 tal kea kal hi tih danah siam rawh.
- I thau lutuk a nih chuan i thau lutuk. Meizial i zu a nih chuan vawiin hian bansan rawh.
- Doctor thupek dik takin zawm rawh. A tul chuan damdawi pek dan angin ei thin ang che.
Cholesterol, borderline cholesterol , cholesterol sang, thinlung natna, LDL, HDL, triglycerides, cholesterol levels Sinhala, cholesterol tihhniam dan, thinlung hriselna
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