Iindlela ezili-13 ezilula zokuThoba iTriglycerides

Umxholo

• 1. Nciphisa Ubunzima
• 2. Nciphisa ukufunxa iswekile yakho
• 3. Landela ukutya okune-Carb ephantsi
• 4. Yitya ifayibha engakumbi
• 5. Zilolonge rhoqo
• 6. Kuphephe Trans Amafutha
• 7. Yitya intlanzi enamanqatha kabini ngeveki
• 8.Yandisa ukungenisa kwakho Amafutha angafakwanga
• 9. Misela iPatheni yeSidlo esiRhoqo
• 10. Nciphisa ukuthathwa kotywala
• 11. Yongeza iProtheni yeSoy kwisidlo sakho
• 12. Yitya Amantongomane Eminye Imithi
• 13. Zama iSongezelelo seNdalo
• Umgca osezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

I-Triglycerides luhlobo lwamafutha afunyanwa egazini lakho.

Emva kokutya, umzimba wakho uguqula iikhalori ongazifuniyo kwi-triglycerides kwaye uzigcine kwiiseli zakho ezinamafutha ukuze zisetyenziselwe amandla kamva.

Ngelixa ufuna i-triglycerides ukubonelela umzimba wakho ngamandla, ukuba ne-triglycerides eninzi egazini lakho kunokunyusa umngcipheko wesifo sentliziyo ().

Malunga neepesenti ezingama-25 zabantu abadala e-US baphakamise i-triglycerides yegazi, eyahlulwa njengamanqanaba angaphezu kwama-200 mg / dL (2.26 mmol / L). Ukutyeba kakhulu, isifo seswekile esingalawulwayo, ukusetyenziswa kotywala rhoqo kunye nokutya okunekhalori ephezulu konke kunokuba negalelo kumanqanaba aphezulu e-triglyceride.

Eli nqaku livavanya iindlela ezili-13 zokunciphisa ngokwendalo i-triglycerides yegazi lakho.

1. Nciphisa Ubunzima

Nanini na xa usitya iikhalori ezininzi kunokuba ufuna, umzimba wakho ujika ezo khalori zibe zii-triglycerides kwaye uzigcine kwiiseli ezinamanqatha.

Kungenxa yoko ukunciphisa umzimba kuyindlela efanelekileyo yokunciphisa amanqanaba akho e-triglyceride yegazi.

Ngapha koko, uphando lubonise ukuba ukuphulukana no-5-10% wobunzima bomzimba wakho kunokunciphisa i-triglycerides yegazi nge-40 mg / dL (0.45 mmol / L) ().

Ngelixa injongo kukugcina ukulahleka kobunzima kwixesha elide, izifundo zifumanise ukuba ukwehla kobunzima kunokuba nefuthe elihlala lihleli kumanqanaba egazi le-triglyceride, nokuba ubuye ufumane ubunzima.

Olunye uphononongo lujolise kubathathi-nxaxheba abaye baphuma kwinkqubo yolawulo lobunzima. Nangona bephinde bafumana ubunzima abalahlekileyo kwiinyanga ezilithoba ngaphambili, amanqanaba egazi le-triglyceride ahlala engama-24-26% asezantsi ().

Ukuphulukana ubuncinci i-5% yobunzima bomzimba wakho kubonisiwe ukuba kunefuthe elingapheliyo ekunciphiseni amanqanaba egazi le-triglyceride.

2. Nciphisa ukufunxa iswekile yakho

Iswekile eyongeziweyo yinxalenye enkulu yokutya kwabantu abaninzi.

Ngelixa iAmerican Heart Association icebisa ukuba kungabikho ngaphezulu kweespuni ezi-6 ukuya kwezi-9 zeetispuni zeswekile eyongeziweyo ngosuku, ngo-2008 umndilili waseMelika ebesitya malunga neetispuni ezili-19 yonke imihla ().

Iswekile efihliweyo ihlala izimela kwiilekese, iziselo ezinxilisayo kunye nejusi yeziqhamo.

Iswekile eyongezelelweyo ekutyeni kwakho iguqulwa yaba yi-triglycerides, enokuthi ikhokelele ekunyukeni kwamanqanaba e-triglyceride yegazi, kunye nezinye izinto ezinobungozi besifo sentliziyo.

Olunye uphononongo lweminyaka eli-15 lubonise ukuba abo batya ubuncinci i-25% yeekhalori kwiswekile baphindwe kabini ukubulawa sisifo sentliziyo njengabo batya ngaphantsi kwe-10% yeekhalori kwiswekile ().

Olunye uphononongo lufumanise ukuba ukutya iswekile eyongeziweyo kunxulunyaniswa namanqanaba aphezulu e-triglyceride ebantwaneni ().

Ngethamsanqa, uphononongo oluninzi lubonakalisile ukuba ukutya okuncinci kwi-carbs kunye neswekile eyongeziweyo kungakhokelela ekwehleni kwegazi le-triglycerides (,,).

Nokuba endaweni yeziselo ezineswekile ezinamanzi zinokunciphisa i-triglycerides phantse nge-29 mg / dL (0.33 mmol / L) ().

Ukunciphisa iswekile eyongeziweyo ekudleni kwakho kwisoda, ijusi kunye neelekese kunokunciphisa amanqanaba e-triglyceride yegazi.

3. Landela ukutya okune-Carb ephantsi

Ngokufana neswekile eyongeziweyo, ii-carbs ezongezelelekileyo ekudleni kwakho ziguqulwa zaba yi-triglycerides kwaye zigcinwa kwiiseli ezinamafutha.

Akumangalisi ukuba ukutya okune-carb ephantsi kunxulunyaniswe namanqanaba asezantsi e-triglyceride.

Olunye uphononongo luka-2006 lujonge indlela ukufakwa kweecarb ezahlukeneyo okuchaphazele ngayo i-triglycerides.

Abo banikwe ukutya okune-carb ephantsi ukubonelela malunga ne-26% yeekhalori ezivela kwiikhabhohthi zazinamachaphaza amakhulu kumanqanaba egazi e-triglyceride kunaleyo inikwe izidlo eziphezulu ze-carb ezibonelela ukuya kuthi ga kwi-54% yeekhalori ezivela kwi-carbs ().

Olunye uphononongo luye lwajonga iziphumo zokutya okunezinga eliphantsi kunye ne-carb ephezulu kwisithuba sonyaka omnye. Iqela le-carb esezantsi aliphelelanga nje ekunciphiseni ubunzima, kodwa kwakhona babenokuncipha okukhulu kwegazi le-triglycerides ().

Okokugqibela, uphononongo luka-2003 luthelekisa ukutya okunamafutha asezantsi kunye nokutya okunamafutha asezantsi. Emva kweenyanga ezintandathu, abaphandi bafumanise ukuba i-triglycerides yegazi yehlile nge-38 mg / dL (0.43 mmol / L) kwiqela le-carb esezantsi kunye ne-7 mg / dL kuphela (i-0.08 mmol / L) kwiqela elinamafutha asezantsi ().

Ukulandela ukutya okune-carb ephantsi kungakhokelela ekunciphiseni okukhulu kumanqanaba e-triglyceride yegazi, ngakumbi xa kuthelekiswa nokutya okunamafutha asezantsi.

4. Yitya ifayibha engakumbi

Ifayibha ifumaneka kwiziqhamo, imifuno kunye neenkozo ezipheleleyo.

Eminye imithombo elungileyo yefayibha ibandakanya amandongomane, iinkozo kunye nemidumba.

Ukubandakanya ngaphezulu kwefayibha ekutyeni kwakho kunokunciphisa ukufunxeka kwamafutha kunye neswekile emathunjini akho amancinci, ukunceda ukuthoba inani le-triglycerides egazini lakho ().

Kwisifundo esinye, abaphandi babonisa ukuba ukuxhasa irayisi ye-bran ifayibha kunciphise i-triglycerides yegazi nge-7-8% phakathi kwabantu abanesifo seswekile ().

Olunye uphononongo luye lwajonga indlela ukutya okuphezulu kunye nokutya okunefayibha encinci kuchaphazele amanqanaba egazi le-triglyceride. Ukutya okunefayibha ephantsi kubangele ukuba i-triglycerides igxume i-45% kwiintsuku nje ezintandathu, kodwa ngexesha lesigaba se-fiber ephezulu, i-triglycerides yaphosa umva ngezantsi kwenqanaba lesiseko ().

Ukongeza ifayibha ekudleni kwakho kwiziqhamo, imifuno kunye neenkozo ezipheleleyo kunokunciphisa i-triglycerides yegazi.

5. Zilolonge rhoqo

“Okulungileyo” i-cholesterol ye-HDL inolwalamano oluphambene negazi le-triglycerides, oko kuthetha ukuba amanqanaba aphezulu e-cholesterol ye-HDL anokunceda i-triglycerides esezantsi.

Ukuzivocavoca kwe-Aerobic kunokunyusa amanqanaba e-cholesterol ye-HDL egazini lakho, enokuthi yehlise i-triglycerides yegazi.

Xa ubhangqiwe kunye nokwehla kobunzima, izifundo zibonisa ukuba umthambo we-aerobic usebenza ngakumbi ekunciphiseni i-triglycerides ().

Imizekelo yokuzivocavoca i-aerobic ibandakanya ukuhamba, ukubaleka, ukukhwela ibhayisikile kunye nokuqubha.

Ngokumalunga nemali, i-American Heart Association icebisa ukufumana ubuncinci imizuzu engama-30 yokuzilolonga iintsuku ezintlanu ngeveki.

Izibonelelo zokuzilolonga kwi-triglycerides zibonakala kakhulu kwiirejimeni zovavanyo lomzimba zexesha elide. Olunye uphononongo lubonise ukubaleka iiyure ezimbini evekini ngaphezulu kweenyanga ezine kukhokelele ekwehleni okukhulu kwigazi le-triglycerides ().

Olunye uphando lufumanise ukuba ukuzivocavoca ngomthamo ophezulu wexesha elifutshane kusebenza ngakumbi kunokuzilolonga ngamandla ixesha elide ().

Ukusebenza rhoqo kwerejimeni yokuzivocavoca ngamandla kunokunyusa "ukulunga" kwe-cholesterol ye-HDL kunye nokunciphisa i-triglycerides yegazi.

6. Kuphephe Trans Amafutha

Amafutha e-Artificial transit luhlobo lwamafutha ongezelelweyo kukutya okucutshungulwayo ukwandisa ubomi babo beshelf.

Amafutha eTrans aqhelekileyo afumaneka kukutya okuthosiweyo ngentengiso kunye nezinto ezibhakiweyo ezenziwe ngeoyile ye-hydrogenated.

Ngenxa yepropathi yabo yokuvuvukala, amafutha atshintshiweyo abangelwa ziingxaki ezininzi zempilo, kubandakanya ukwanda kwamanqanaba e-cholesterol "amabi" e-LDL kunye nesifo sentliziyo (,,).

Ukutya amafutha okuhambisa kunokunyusa amanqanaba akho e-triglyceride yegazi.

Olunye uphononongo lubonise ukuba amanqanaba e-triglyceride ayephezulu kakhulu xa abathathi-nxaxheba belandela ukutya okunamafutha aphezulu okanye aphakathi, xa kuthelekiswa nokutya okuphezulu kwi-oleic acid engafakwanga (20).

Olunye uphononongo lufumene iziphumo ezifanayo. Ukulandela ukutya kweeveki ezintathu okuphezulu kumanqatha otshintsho kubangele amanqanaba aphezulu e-triglyceride kunokutya okuphezulu kumanqatha angafakwanga ().

Ukutya okuphezulu kumanqatha otshintsho kunokunyusa zombini i-triglycerides yegazi kunye nomngcipheko wesifo sentliziyo. Nciphisa ukusebenzisa kwakho ukutya okugayiweyo, okubhakiweyo kunye okuthosiweyo ukunciphisa ukunciphisa ukutya okunamafutha.

7. Yitya intlanzi enamanqatha kabini ngeveki

Intlanzi enamafutha iyaziwa ngezibonelelo zayo kwintliziyo kunye nokukwazi ukunciphisa i-triglycerides yegazi.

Oku ikakhulu kungenxa yomxholo we-omega-3 fatty acids, uhlobo lwe-polyunsaturated fatty acid ethathelwa ingqalelo ibalulekile, oko kuthetha ukuba kufuneka uyifumane ngokutya kwakho.

Zombini iziKhokelo zokutya kubantu baseMelika kunye noMbutho weNtliziyo yaseMelika bacebisa ukuba batye iintlanzi ezimbini ezinamafutha ngeveki.

Ngapha koko, ukwenza njalo kunokunciphisa umngcipheko wokufa kwesifo sentliziyo ngama-36% ().

Uphononongo luka-2016 lubonise ukuba ukutya isalmon kabini ngeveki kunciphise kakhulu ukubonwa kwegazi ().

I-Salmon, i-herring, i-sardines, i-tuna kunye ne-mackerel ziindidi ezimbalwa zeentlanzi eziphezulu kakhulu kwi-omega-3 fatty acids.

Intlanzi enamafutha iphezulu kwi-omega-3 fatty acids. Ukutya ii-servings ezimbini ngeveki kunokunciphisa umngcipheko wesifo sentliziyo kunye nokunciphisa amanqanaba e-triglyceride.

8.Yandisa ukungenisa kwakho Amafutha angafakwanga

Uphononongo lubonisa ukuba amafutha e-monounsaturated kunye ne-polyunsaturated anganciphisa amanqanaba e-triglyceride yegazi, ngakumbi xa etshintsha ezinye iintlobo zamafutha.

Amafutha e-Monounsaturated afumaneka kukutya okufana neoyile ye-olive, amandongomane kunye neeavokhado. Amafutha e-Polyunsaturated akhona kwioyile yemifuno kunye neentlanzi ezinamanqatha.

Olunye uphononongo luhlalutye into eyadliwayo ngabantu abadala abangama-452 ngaphezulu kweeyure ezingama-24 ezidlulileyo, kugxilwe kwiindidi ezininzi zamafutha anelisiweyo kunye nepolyunsaturated.

Abaphandi bafumanise ukuba ukutya okunamafutha kugcwele kunxulunyaniswa nokwanda kwe-triglycerides yegazi, ngelixa i-polyunsaturated fat intake yayanyaniswa ne-triglycerides esezantsi yegazi ().

Olunye uphononongo lwanika abathathi-nxaxheba asebekhulile iipunipoli ezine zeoyile ye-oliva enyulu imihla ngemihla iiveki ezintandathu. Ngexesha lokufunda, ibingumthombo kuphela wamafutha ongezelelweyo kwizidlo zabo.

Iziphumo zibonise ukwehla okubonakalayo kumanqanaba e-triglyceride, kunye ne-cholesterol iyonke kunye ne-LDL ye-cholesterol, xa kuthelekiswa neqela lolawulo ().

Ukwandisa izibonelelo zokunciphisa i-triglyceride yamafutha angafakwanga, khetha amanqatha asempilweni njengeoyile yomnquma kwaye uyisebenzise ukubuyisela ezinye iintlobo zamafutha ekudleni kwakho, njengamafutha agqithisiweyo okanye iioyile zemifuno ezenziweyo ().

Amafutha e-Monounsaturated kunye ne-polyunsaturated anganciphisa amanqanaba e-triglyceride yegazi, ngakumbi xa esetyenziswa endaweni yamanye amafutha.

9. Misela iPatheni yeSidlo esiRhoqo

Ukuxhathisa kwe-insulin yenye into enokubangela i-triglycerides ephezulu yegazi.

Emva kokuba utye isidlo, iiseli zepancreas zakho zithumela umqondiso wokukhupha i-insulin egazini. I-insulin ke inoxanduva lokuhambisa iswekile kwiiseli zakho ukuba zisetyenziselwe amandla.

Ukuba une-insulin eninzi egazini lakho, umzimba wakho unokumelana nayo, nto leyo eyenza kubenzima ukuba i-insulin isetyenziswe kakuhle. Oku kungakhokelela ekwakhiweni kweswekile kunye ne-triglycerides egazini.

Ngethamsanqa, ukubeka ukutya rhoqo kunokunceda ukuthintela ukunganyangeki kwe-insulin kunye ne-triglycerides ephezulu.

Iqela elandayo lophando libonisa ukuba iipateni zokutya ezingaqhelekanga zinokukhokelela ekunciphiseni ubuntununtunu be-insulin, kunye nokunyusa imeko yesifo sentliziyo njenge-LDL kunye ne-cholesterol iyonke (,).

Nangona kunjalo, ubungqina buxubekile xa kuziwa kwisantya sokutya.

Isifundo esenziwe ngo-2013 sabonisa ukuba ukutya kathathu ngemini kunciphise kakhulu i-triglycerides, xa kuthelekiswa nokutya izidlo ezithandathu ngosuku ().

Kwelinye icala, olunye uphononongo lubonise ukuba ukutya izidlo ezithandathu ngosuku kukhokelele kukonyuka okukhulu kokuziva kwe-insulin kunokutya kathathu ngemini ().

Nokuba ungatya kangaphi imihla ngemihla, ukutya rhoqo kunokuphucula ubuntununtunu be-insulin kunye namanqanaba e-triglyceride egazi asezantsi.

Ngelixa uphando lungacacanga malunga nokuba ukutya rhoqo kuwachaphazela njani amanqanaba egazi le-triglyceride, izifundo zibonisa ukuba ukuseta ipateni yokutya rhoqo kunokunciphisa iimeko ezinobungozi besifo sentliziyo kunye nokuthintela ukumelana ne-insulin.

10. Nciphisa ukuthathwa kotywala

Utywala buphezulu kwiswekile nakwiikhalori.

Ukuba ezi khalori zihlala zingasetyenziswanga, zinokuguqulwa zibe yi-triglycerides kwaye zigcinwe kwiiseli ezinamafutha.

Nangona izinto ezahlukeneyo zidlala, ezinye izifundo zibonisa ukuba ukusetyenziswa gwenxa kotywala kunokunyusa i-triglycerides yegazi ukuya kuthi ga kuma-53%, nokuba amanqanaba akho e-triglyceride aqhelekile ukuqala ngawo ().

Oko kwathiwa, olunye uphando ludibanise ukusetyenziswa kotywala okulula ukuya kumngcipheko wokuncipha kwesifo sentliziyo, ngelixa unxibelelanisa ukuzinkcinkca ngotywala nomngcipheko okhulayo (,,).

Olunye uphononongo lubonisa ukuba ukunciphisa ukusela utywala kunokunceda ukuthoba amanqanaba e-triglyceride yegazi.

11. Yongeza iProtheni yeSoy kwisidlo sakho

I-Soy ityebile kwii-isoflavones, eziluhlobo lwesityalo esinezibonelelo ezininzi zempilo. Oku kuyinyani ngakumbi xa kuziwa ekunciphiseni i-LDL cholesterol (,,).

Ngokukodwa, iprotheni ye-soy ibonakalisiwe ukunciphisa amanqanaba egazi le-triglyceride.

Uphononongo olwenziwe ngo-2004 lwathelekisa indlela iiproteni zesoya nezilwanyana ezichaphazele ngayo i-triglycerides. Emva kweeveki ezintandathu, iprotein yesoya yafunyanwa ukunciphisa amanqanaba e-triglyceride nge-12.4% ngaphezulu kweprotein yezilwanyana ().

Kwangokunjalo, uhlalutyo lwezifundo ezingama-23 lufumanise ukuba iproteni yesoya inxulunyaniswa nokwehla kwe-7.3% kwi-triglycerides ().

Iprotheni yeSoy inokufumaneka kukutya okunje ngeembotyi zesoya, tofu, edamame kunye nobisi lwe-soy.

I-Soy iqulethe izinto ezihambelana nezibonelelo zezempilo. Ukutya iproteni ye-soy endaweni yeprotein yezilwanyana kunokunciphisa i-triglycerides yegazi.

12. Yitya Amantongomane Eminye Imithi

Amantongomane omthi abonelela ngethamo elixineneyo lefayibha, i-omega-3 fatty acids kunye namafutha angafakwanga, onke asebenza kunye ukunciphisa i-triglycerides yegazi.

Olunye uhlalutyo lwezifundo ezingama-61 lubonise ukuba ukukhonza kwamantongomthi nganye kunciphise i-triglycerides nge-2.2 mg / dL (0.02 mmol / L) ().

Olunye uhlalutyo kubandakanya abathathi-nxaxheba abangama-2,226 baneziphumo ezifanayo, ezibonisa ukuba ukutya amandongomane omthi kunxulunyaniswa nokwehla okuthobekileyo kwegazi le-triglycerides ().

Amantongomthi omthi afaka:

• Iiamangile
• IiPecans
• IiWalnuts
• Amasheya
• Iipistachios
• Amantongomane eBrazil
• Amandongomane eMacadamia

Gcina ukhumbule ukuba amantongomane aphezulu kwiikhalori. Ukukhonza ii-almonds, okanye malunga nee-almond ezingama-23, ziqulethe iikhalori ezili-163, ngoko ukumodareyitha kubalulekile.

Uninzi lwezifundo lufumene ezona zibonelelo zempilo zibalaseleyo kubantu abadlayo phakathi kwe-3 ukuya kwi-3 yeenkonzo zamandongomane ngeveki (,,).

Amandongomane aqukethe izakha-mzimba ezininzi ezisempilweni, kubandakanya nefayibha, i-omega-3 fatty acids kunye namafutha angafakwanga.Uphononongo lubonisa ukuba ukutya phakathi kwe-3- servings yamandongomane emithi ngeveki kunokunciphisa i-triglycerides yegazi.

13. Zama iSongezelelo seNdalo

Izinto ezininzi zokongezwa kwendalo zinokubanakho ukunciphisa i-triglycerides yegazi.

Ngezantsi zimbalwa zezinto eziphambili eziye zafundwa:

• Ioli yeentlanzi: Yaziwa kakuhle ngeziphumo zayo ezinamandla kwimpilo yentliziyo, olunye uphononongo lufumanise ukuba ukuthatha isongezelelo seoyile yentlanzi kunciphise i-triglycerides ngama-48% ().
• I-Fenugreek: Nangona ngokwemveli yayisetyenziselwa ukukhuthaza imveliso yobisi, imbewu yefenugreek ikwabonakalisiwe iyasebenza ekunciphiseni i-triglycerides yegazi ().
• Ukukhupha igalikhi: Izifundo ezininzi zezilwanyana zibonise ukuba isicatshulwa segalikhi sinokunciphisa amanqanaba e-triglyceride, ngenxa yeempawu zayo ezichasayo (,,).
• IGuggul: Esi songezelelo semifuno sibonakalise isithembiso ekwehliseni amanqanaba e-triglyceride xa isetyenziswa ngonyango lokondla kwizigulana ezine-cholesterol ephezulu ().
• ICurcumin: Uphononongo olwenziwe ngo-2012 lwafumanisa ukuba ukongeza ngedosi esezantsi ye-curcumin kunokubangela ukwehla okubonakalayo kwegazi le-triglycerides ().

Umgca osezantsi

Ukutya kunye neendlela zokuphila zinempembelelo enkulu kwigazi lakho le-triglycerides.

Ukukhetha amafutha aphilileyo, angaqinisekiswanga endaweni yamafutha e-trans, ukunciphisa ukutya kwakho ii-carbs kunye nokuzilolonga rhoqo kunokunceda ukuthoba i-triglycerides yegazi nangaliphi na ixesha.

Ngeenguqulelo ezimbalwa zendlela yokuphila elula, unganciphisa i-triglycerides kunye nokuphucula impilo yakho yonke ngaxeshanye.