Cholesterol Aur Desi Khana: Kya Khayen, Kya Kam Karein

1. Cholesterol hai kya?

NHS ke mutabiq high cholesterol ka matlab khoon mein cholesterol naam ki chiknai ka zyada hona hai. Zyada ho to khoon ki nalian tang ho sakti hain, jis se dil ke masail aur stroke ka khatra barh jata hai.

Sab se bari baat yeh hai ke high cholesterol aam taur par koi alamat nahi deta. NHS ke mutabiq pata lagane ka wahid tareeqa blood test hai. Isi liye "sab theek lagta hai" kehna kaafi nahi.

2. Khatra kis ko zyada hai?

NHS ke mutabiq 50 saal se zyada umar ke log, mard, menopause ke baad ki khawateen, khandan mein cholesterol ki tareekh wale log aur South Asian ya sub-Saharan African origin ke log is mein zyada aate hain. Chikna khana, kam harkat, wazan ka zyada hona, cigarette aur sharab bhi wajohat hain.

Pakistani aur Hindustani khandan South Asian origin mein aate hain, is liye agar khandan mein dil ki bimari ya cholesterol ho to test ke baare mein doctor se zaroor poochein.

3. Desi khane mein kya kam karein?

CDC saturated fat kam karne ko kehta hai, aur misaal mein cheese, charbi wala gosht, dairy ki mithai aur palm jaise tropical oil ka zikr karta hai. NHS ki list mein butter, lard aur ghee, cream, cake-biscuit, fatty meat aur coconut/palm oil wali cheezen "kam khayen" mein hain.

Is ka matlab yeh nahi ke ghee ya gosht bilkul chhor dein. Matlab yeh hai ke pori-nan ke saath ghee ka dher, bar bar tali hui cheezen, nihari/paye ki roz ki aadat aur bakery ke biscuit ko roz ki cheez na banayen. Hissa chhota karna aur taadad kam karna aksar bilkul chhorne se zyada nibhne wala hota hai.

WHO ke mutabiq saturated fat ko rozana ki energy ke 10% se kam aur trans fat ko 1% se kam rakhna chahiye. Dalda/vanaspati wali purani cheezen aur bazaar ke packet wale snacks mein label zaroor dekhein.

4. Kya zyada khayen?

CDC fibre wali cheezen jaise oatmeal aur beans ko mufeed batata hai, saath mein sabut anaaj, phal aur sabziyan. Desi khane mein isse milti julti cheezen daalain, chane, lobia, rajma, sabziyan, aur sabut gandum ka atta hain.

NHS brown rice, wholegrain roti/bread, nuts aur seeds, phal-sabziyan aur oily machhli (jaise mackerel, salmon) ko mufeed batata hai. CDC/NHS dono olive jaise unsaturated oil ko behtar mana jata hai. Pakane mein tel ki miqdar napi-tuli rakhein.

5. Roz ke aasan badlaav

Naashte mein paratha ki jagah sabut gandum ki roti aur anda ya daal le sakte hain. Salan mein tel/ghee ka "tarka" kam karein. Samosa-pakoray hafte mein ek-do dafa tak rakhein. Doodh ya dahi low-fat mein badalna bhi CDC ki raay ke mutabiq theek hai.

Meethe aur namak par bhi nazar rakhein. WHO ke mutabiq rozana namak 5g se kam (2g sodium) aur free sugars energy ke 10% se kam rakhna chahiye.

6. Harkat aur aadatein

NHS ke mutabiq hafte mein kam az kam 150 minute darmiyani harkat, jaise tez chalna, ya 75 minute zyada shiddat wali harkat mufeed hai. CDC bhi balighon ke liye 2 ghante 30 minute darmiyani harkat batata hai.

Cigarette chhorna aur sharab kam karna bhi cholesterol aur dil dono ke liye behtar hai. NHS ke mutabiq sharab hafte mein 14 unit se zyada na ho.

7. Doctor se kab milein

Agar aap ne kabhi cholesterol ka test nahi karwaya, wazan zyada hai, diabetes ya blood pressure hai, ya khandan mein kam umar mein dil ka dora pad chuka hai, to doctor se test ke baare mein baat karein. Seene mein dard, saans phoolna ya bazu/jabre mein dard ho to foran emergency mein dikhayen. Dawa shuru ya band karna doctor ka faisla hai, khud se na karein.

Hawalay (Sources)

• CDC: Preventing high cholesterol
• NHS: High cholesterol
• NHS: How to lower your cholesterol
• WHO: Healthy diet fact sheet

Note: Yeh maloomat sirf aam agahi ke liye hai, ilaj ka mutabadal nahi. Koi bimari, hamal, ya musalsal alamaat hon to doctor se zaroor mashwara karein.