Cholesterol Test

Chuyn v cholesterol ni hoi vn cn chuyn ni. Thc ra, v cholesterol qu quan trng trong vic phng bnh, chng ta nn tm hiu v cht ny cng r rng cng tt, hu c th tnh chuyn n ung sao cho ng cch v c khe mnh. Mi qu vi lm thm mt bi trc nghim na v cholesterol xem mnh bit v cht nguy him ny c ng khng. Phn tr li v gii thch bn di. Nhng trc ht xin mi bn t tr li trc .

1. Ch c nhng thc n gc ng vt mi c cha cholesterol. a) ng b)Sai

2. Bn cn theo di th g di y c th ngn nga b cholesterol cao? a)Nng lng (Calories) b)Cht m (Protein) c)Cht m bo ha (Saturated fat) d)Cht tinh bt (Carbohydrates) e)Cholesterol trong thc n 3. Nu bn khng n nhng thc n cha nhiu cht m bo ha th d nh shortening, tht b xay hay b m ch n cht m khng bo ha nh du thc vt, c, margarine mm, mc cholesterol ca bn s gim bao nhiu phn trm? a)5% b)10% c)20% c)33% d)50% 4. Bn c th n du olive v du canola bao nhiu cng c m khng s b ln cholesterol. a)ng b)Sai

5.Thc n c cha nhiu cht transfat lm tng mc cholesterol l: a)Tht

b)Sa v nhng thc n c sa. c) Du thc vt dng lng d)Bnh nng gi sn e)Margarine dng lng 6. Mun trnh b cholesterol cao, bn nn n cht bo khong bao nhiu phn trm ca tng s nng lng (calories) n vo mi ngy? a)Khng nn qu 20% b)Khng qu 30% c)Khong 35% d)Khng qu 50% e)Ty theo loi m no 7.Mt qu trng cha bao nhiu cholesterol? a)t hn 10% ca gii hn lng cholesterol nn n mi ngy. b)t hn 1/3 gii hn lng cholesterol nn n mi ngy c)Hn 2/3 gii hn lng cholesterol nn n mi ngy d) Khong 3/4 gii hn lng cholesterol nn n mi ngy e)Khong t 85 ti 90% gii hn lng cholesterol nn n mi ngy 8. Cht no trong nhng cht ly t thc vt di y c th gip bn gim mc cholesterol? a)Cellulose b)Fructose c)Chlorophyl d)Cht si khng tan c d)Cht si tan c 9.Thc n no trong nhng loi thc n c cho thm cht b (enriched) di y c th gip gim mc cholesterol ca bn? a)B b)Margarine

c)B u phng d)Sa chua (yogurt) e)Kem

Tr Li V Gii Thch
1. ng Cholesterol ch c trong nhng thc n c ngun gc ng vt, th d nh tht, sa, trng hay ph mt. Ty theo loi tht hay sa, ta c th n vo cholesterol nhiu hay t. Th d 1 cup sa thng s c 24 mg cholesterol trong khi 1 cup sa 1% (tc t cht bo) ch cha 12mg. 3oz tht g ly da c 74mg cholesterol trong khi 3 oz gan b cha ti 331mg. Mi ngi ch nn n ti a l 300mg cholesterol mi ngy. Mun gi mc ny, ta nn trnh nhng thc n c nhiu cholesterol nh lng ng vt, trng trng v tm. Nn n t hn 6 oz tht hay c mi ngy (mt min g tht nng 3 oz s ln v dy bng mt c bi ty). 2. Cht m bo ha Ngi ta thng ngh rng n nhng thc n c nhiu cholesterol s lm cho mnh b cao cholesterol. Tuy nhin, cht lm cho chng ta b cao cholesterol nhiu nht chnh l cht m bo ha (saturated fat). Cht m bo ha c trong nhng thc n gc ng vt (tht, cheese, sa, trng, b); trong nhng cht du nhit i (tropical oils) nh da, tri palm v du ht palm; v trong cht b cocoa . Tht v sa c cha c cholesterol ln cht m bo ha. Nhng cht du nhit i, a s c dng trong thc n lm sn, khng cha cholesterol nhng cha nhiu cht m bo ha. Hin nay nhiu ngnh thng mi ch bin thc n dng phng php gi l hydrogenation bin du thc vt lng thnh dng c th d nh shortening hay margarine cng. Nhng cht c ny thng cha cht transfat l cht lm tng cholesterol trong mu cng ging nh cht m bo ha. Vo nm 2006, c quan FDA s bt buc tt c nhng thc n lm sn phi c phn k khai s lng cht transfat trn nhn hiu v tai hi ca cht ny. 3. Khong 10% Nhiu cuc kho cu cho thy khi chng ta ch n cht m khng bo ha thay v cht m bo ha, mc cholesterol ca chng ta s gim khng 10%. Sau mt thi gian, nguy c b heart atack hay stroke s gim t 13 ti 30%. Nhng ngoi vic n t cht m bo ha, chng ta cn cn phi ch n nhng yu t khc nh thng xuyn vn ng c th, gi cn nng mc trung bnh... th mi gim thm mc cholesterol c. Khi chng ta gim ti a lng m bo ha n vo, mc cholesterol xu (tc low density) s gim trong vng 6 ti 12 tun l. Ni nhiu ngi, d n gim m bo ha v cholesterol, vn ng v gim cn, mc cholesterol xu ca h vn khng th xung n mc cn thit. Nhng ngi ny cn gp bc s ca h tnh ti chuyn dng thuc. 4. Sai

Nhng cht du thc vt rt tt. Tuy nhin cht du no cng cha mt phn cht m bo ha trong . Du bp cha 13% m bo ha, du canola cha 6%. Do , nu chng ta n nhiu du thc vt, chng ta vn c th b tng cholesterol. Ngoi ra, du thc vt cng to nhiu calories khng thua g m ng vt v s lm ta ln cn nu ta n nhiu. Ln cn cng l yu t lm cho cholesterol tng cao. 5. Bnh nng gi sn Nhng thc n lm sn gi li s gi c lu hn v trng p hn nu chng c lm bng cht du thc vt ch bin bng phng php hydrogenation. Nh trn ni, phng php ny to ra cht transfat lm tng cholesterol. Cht transfat c nhiu trong nhng thi margarine cng, shortening, thc n chin v nc xt lm mn salad. Nu bn c trn nhn hiu ca mt mn n c ch partially hydrogenated vegetable oil, bn bit chc rng mn n ny c cha cht transfat. 6. Khng qu 30% Nhng ch dn v n ung hin nay khuyn gii hn s lng calories t cht bo n vo mc t hn 30% tng s lng calories mi ngy v lng cht bo bo ha mc 8 ti 10%. 7. Hn 2/3 gii hn lng cholesterol nn n mi ngy Mt qu trng ln cha 213mg cholesterol trong trng , hn 2/3 gii hn lng cholesterol nn n vo mi ngy l 300mg. Hn na, nhng ngi b cao cholestero, bnh tim hay tiu ng c khuyn l ch nn n 200mg cholesterol mi ngy. 8.Cht si tan c (soluble fiber) Cht si bao gm tt c nhng phn ca thc vt m c th chng ta khng tiu ha hay hp th c. Nhng thc n thng c bit l cha nhiu cht si l cm la m (wheat bran) v ht lentils c cht si khng tan c. Nhng cht si ny s i qua b tiu ha chng ta nguyn vn v lm cho s tiu ha d dng hn. Tuy nhin, cht si gip chng ta gim cholesterol l cht si tan c. Cht si tan c s tan trong nc v tr thanh mt cht trong ging nh keo. Rau c cha nhiu cht si khng tan trong khi tri cy cha nhiu cht si tan c hn. Thc n cha nhiu cht si tan c nht l oatmeal, u peas, u hnh thn kidney beans, brussels sprouts, to, l v psyllium. 9. Margarine Trong vng vi nm nay, ti cc siu th c by bn loi margarine c cho thm cht sterols t thc vt v cht stanol esters l nhng cht gip lm gim cholesterol trong mu. Hin nay, nc cam cng c cho thm nhng cht ny. Nhng ngi cn gim cholesterol nn n ung nhng th ny. Tuy nhin, tc dng v lu v di ca nhng cht ny cha c bit r. V th ta nn thn trng khi dng nhng th ny.