Iingcebiso ezi-6 zokunciphisa i-triglycerides ephezulu

Umxholo

• 1. Nciphisa ukusetyenziswa kweswekile
• 2.Yandisa ukusetyenziswa kwefayibha
• 3. Nciphisa ukungenisa kwakho i-carbohydrate
• 4. Yenza umthambo imizuzu engama-30 ngosuku
• 5. Yitya rhoqo kwiiyure ezintathu
• 6. Yenza ukutya okunotye kwi-omega 3
• Wazi njani umngcipheko wokuba nesifo sentliziyo
• Iimpawu ze-triglycerides ephezulu
• I-triglycerides ephezulu xa ukhulelwe

I-Triglycerides luhlobo lwamafutha akhoyo egazini, ethi xa uzila ngaphezulu kwe-150 ml / dL, inyuse umngcipheko wokuba neengxaki ezininzi, ezinjengesifo sentliziyo, isifo sentliziyo okanye ukubetha, ngakumbi ukuba ixabiso le-cholesterol liphezulu.

Eyona ndlela iphambili yokuthoba i-triglycerides kukuthoba umzimba kunye nokuziphatha ngendlela esempilweni, ukuziqhelanisa nokuzilolonga rhoqo kunye nokugcina ukutya okufanelekileyo. Nangona kunjalo, njengoko indlela yokuphila iphila kakhulu, nazi iinguqu ezi-6 ekufuneka zenziwe ukuthoba amanqanaba e-triglyceride:

1. Nciphisa ukusetyenziswa kweswekile

Unobangela ophambili wokwanda kwe-triglycerides egazini kukusetyenziswa gwenxa kweswekile, kuba iswekile engasetyenziswanga ziiseli zomzimba iphelela ekufumaneni egazini ngohlobo lwe-triglycerides.

Ke, eyona nto ifanelekileyo kukuphepha, xa kunokwenzeka, ukongeza iswekile ekutyeni, ukongeza ekuthinteleni ukutya okuneswekile ezinje ngeetshokholethi, iziselo ezibandayo, ukutya okwenziweyo kunye neendidi ezahlukeneyo zeelekese, umzekelo. Jonga uluhlu lokutya okuneswekile eninzi.

2.Yandisa ukusetyenziswa kwefayibha

Ukusetyenziswa okunyanzelekileyo kwefayibha kunceda ukunciphisa ukutyeba kwamafutha kunye neswekile emathunjini, kunceda ukunciphisa amanqanaba aphezulu e-triglycerides.

Eyona mithombo iphambili yefayibha ibandakanya iziqhamo kunye nemifuno, kodwa ezinye iindlela zokufumana ifayibha ekutyeni zii-nati kunye nee-cereal. Jonga uluhlu lwezinto eziphambili zokutya ezinefayibha.

3. Nciphisa ukungenisa kwakho i-carbohydrate

Njengeswekile, naluphi na olunye uhlobo lwekhabhohayidrethi luguqulwa lube yi-triglycerides xa lungasetyenziswa ziiseli zomzimba.

Ke, ukulandela ukutya okune-carb ephantsi, oko kukuthi, ngethiyori ye-carbohydrate ephantsi, kubonise iziphumo ezilungileyo zokunciphisa amanqanaba aphezulu e-triglycerides egazini, ngakumbi xa kuthintela ukusetyenziswa kwee-carbohydrate ezilula, ezikhoyo kwisonka, irayisi okanye ipasta. Jonga isikhokelo sethu esipheleleyo kukutya okune-carb ephantsi kunye nendlela yokwenza.

4. Yenza umthambo imizuzu engama-30 ngosuku

Ukongeza ekuphuculeni ukomelela komzimba kunye nokukhuthaza impilo engcono yentliziyo, ukuzilolonga rhoqo kuyanceda ukwandisa amanqanaba e-cholesterol ye-HDL, enxulumene ngqo namanqanaba e-triglyceride. Ke, xa inqanaba le-HDL liphezulu, inqanaba le-triglyceride lithanda ukwehla kwaye liqheleke.

Ukuziqhelanisa nokusebenza komzimba kukonyusa inkcitho yekhalori, kubangela ukuba umzimba utye isixa esikhulu seswekile kunye neecarbohydrate ekudleni, ukunciphisa amathuba okuguqulwa ube yi-triglycerides.

Eyona mithambo ifanelekileyo yeyokuzivocavoca, njengokubaleka, ukuhamba okanye ukutsiba, kwaye kufuneka kwenziwe yonke imihla ubuncinci imizuzu engama-30. Jonga imizekelo esi-7 yokuzilolonga ungazama.

5. Yitya rhoqo kwiiyure ezintathu

Ukutya kwipateni yesiqhelo kunceda ekumiseni imveliso ye-insulin, eyihomoni eveliswa yipancreas kwaye inoxanduva lokunceda ukuhambisa iswekile iye kwiiseli, ukuyenza isetyenziswe kwaye ingaqokeleli ngendlela ye-triglycerides.

6. Yenza ukutya okunotye kwi-omega 3

I-Omega 3 luhlobo lwamafutha asempilweni anceda ukugcina impilo yentliziyo kwaye ekuthi, ngokophando oluthile, kubonakala ngathi iyanceda ukunciphisa amanqanaba e-triglycerides egazini, ngakumbi xa kutyiwa ukutya oku-2 okunotyebileyo kula mafutha ngeveki.

Eyona mithombo iphambili ye-omega 3 ziintlanzi ezinamanqatha, njenge-tuna, isalmon okanye isardadi, kodwa zinokufumaneka kumantongomane, kwimbewu ye-chia nakwiiflakisi, umzekelo. Ukongeza, kunokwenzeka ukuba ukongeza i-omega 3, ngokufanelekileyo phantsi kolawulo lukagqirha okanye isondlo.

Funda malunga nokunye ukutya okunotye kwi-omega 3, izibonelelo zazo kunye nexabiso elicetyiswayo.

Jonga ezinye iingcebiso ezivela kwisondlo sethu ukulungisa indlela otya ngayo kunye ne-triglycerides esezantsi:

Wazi njani umngcipheko wokuba nesifo sentliziyo

I-infarction yinkxalabo enzulu eyenzeka rhoqo kubantu abane-triglycerides ephezulu, ngakumbi xa kukho ukuqokelela kwamafutha esiswini. Ukuba le yimeko yakho, jonga umngcipheko wokuba nesifo sentliziyo, isifo seswekile okanye isifo sentliziyo, usebenzisa ikhaltyhuleyitha yethu:

Iimpawu ze-triglycerides ephezulu

Iimpawu ze-triglycerides ephezulu azisoloko zikhona, nangona kunjalo, ezinye iimpawu ezinokubonisa ukuba i-triglycerides kukuqokelelwa kwamafutha esiswini nakwezinye iindawo zomzimba kunye nokubonakala kweepokotho ezincinci ezinombala omfiliba ezenza kulusu, ngakumbi emehlweni, iingqiniba okanye iminwe eyaziwa ngokuba yi-xanthelasma.

Bona ngakumbi malunga neempawu kunye neempawu ezinokuthi zivele kwiimeko ze-triglycerides ephezulu.

I-triglycerides ephezulu xa ukhulelwe

Ukuba namanqanaba aphezulu e-triglyceride ekukhulelweni kuyinto eqhelekileyo. Ngexesha lesi sigaba kuyinto eqhelekileyo ukuba i-triglycerides iphindaphindwe kathathu, kodwa nangona kunjalo, ukwenza imisebenzi yomzimba rhoqo kunye nokunciphisa ukusetyenziswa kwamafutha kunye neecarbohydrate kunye neswekile kubalulekile.