Izindlela eziyi-13 ezilula zokwehlisa ama-Triglycerides akho

-Delile

• 1. Yehlisa Isisindo Esithile
• 2. Nciphisa Ukudla Kwakho Ushukela
• 3. Landela Ukudla Okuphansi Kwe-Carb
• 4. Yidla i-Fibre Engaphezulu
• 5. Ukuzivocavoca Njalo
• 6. Gwema Amafutha eTrans
• 7. Yidla Izinhlanzi Ezinamafutha Kabili Masonto Onke
• 8. Khulisa Ukudla Kwakho Amafutha Angasuthisiwe
• 9. Sungula iphethini yokudla ejwayelekile
• 10. Nciphisa Ukuphuza Utshwala
• 11. Faka amaprotheni weSoy ekudleni kwakho
• 12. Yidla Amantongomane Emithi Eminingi
• 13. Zama i-Supplement Yemvelo
• Okusemqoka

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

AmaTriglycerides awuhlobo lwamafutha atholakala egazini lakho.

Ngemuva kokudla, umzimba wakho uguqula amakhalori ongawadingi ube ama-triglycerides bese uwagcina kumaseli akho amafutha ukuze asetshenziselwe amandla kamuva.

Ngenkathi udinga ama-triglycerides ukuze unikeze umzimba wakho amandla, ukuba nama-triglycerides amaningi kakhulu egazini lakho kungakhuphula ubungozi besifo senhliziyo ().

Cishe ama-25% abantu abadala e-US bakhuphule i-triglycerides yegazi, ehlukaniswa njengamazinga angaphezu kwama-200 mg / dL (2.26 mmol / L). Ukukhuluphala ngokweqile, isifo sikashukela esingalawulwa, ukusetshenziswa kotshwala njalo nokudla okunama-kilojoule amaningi konke kungaba nomthelela emazingeni aphezulu e-triglyceride egazi.

Le ndatshana ihlola izindlela eziyi-13 zokwehlisa ngokwemvelo ama-triglycerides egazi lakho.

1. Yehlisa Isisindo Esithile

Noma nini lapho udla amakhalori amaningi kunalokho okudingayo, umzimba wakho uphendula lawo makhalori ama-triglycerides bese uwagcina kumaseli anamafutha.

Yingakho ukwehlisa isisindo kuyindlela ephumelelayo yokwehlisa amazinga akho we-triglyceride egazi.

Eqinisweni, ucwaningo lukhombisile ukuthi ukwehla ngisho no-5-10% wesisindo somzimba wakho kungehlisa i-triglycerides yegazi ngama-40 mg / dL (0.45 mmol / L) ().

Ngenkathi inhloso ukugcina ukulahleka kwesisindo esikhathini eside, izifundo zithole ukuthi ukwehla kwesisindo kungaba nomphumela ohlala njalo emazingeni egazi e-triglyceride, noma ngabe uthola esinye isisindo.

Ucwaningo olulodwa lwalugxile kubahlanganyeli ababephumile ohlelweni lokulawulwa kwesisindo. Noma sebebuyile nesisindo abebesilahlile ezinyangeni eziyisishiyagalolunye ngaphambili, amazinga abo egazi e-triglyceride ahlala engaphansi ngama-24-26% ().

Ukwehla okungenani u-5% wesisindo somzimba wakho kukhonjisiwe ukuthi kunomthelela ohlala njalo ekwehliseni amazinga wegazi triglyceride.

2. Nciphisa Ukudla Kwakho Ushukela

Ushukela owengeziwe yingxenye enkulu yokudla kwabantu abaningi.

Ngenkathi i-American Heart Association incoma ukuthi kungadli amathisipuni angaphezu kuka-6-9 woshukela ongeziwe ngosuku, ngo-2008 umMelika ojwayelekile wayedla amathisipuni angama-19 nsuku zonke ().

Ushukela ofihliwe uvame ukuqamela kumaswidi, iziphuzo ezithambile kanye nejusi yezithelo.

Ushukela owengeziwe ekudleni kwakho uphendulwa waba yi-triglycerides, engaholela ekwandeni kwamazinga we-triglyceride egazi, kanye nezinye izinto eziyingozi zesifo senhliziyo.

Ucwaningo olulodwa lweminyaka engu-15 lukhombisile ukuthi labo abadle okungenani ama-25% ama-kilojoule ashukela babesengozini ephindwe kabili yokufa ngesifo senhliziyo njengalabo abadle ngaphansi kwama-calories ayi-10% kushukela ().

Olunye ucwaningo luthole ukuthi ukudla ushukela owengeziwe kuhlotshaniswa namazinga aphezulu we-triglyceride ezinganeni ().

Ngenhlanhla, ucwaningo oluningi lukhombisile ukuthi ukudla okunama-carbs amaningi noshukela ongeziwe kungaholela ekwehleni kwe-triglycerides yegazi (,,).

Ngisho nokufaka iziphuzo ezinoshukela ngamanzi kunganciphisa i-triglycerides cishe ngama-29 mg / dL (0.33 mmol / L) ().

Ukunciphisa ushukela ongeziwe ekudleni kwakho kusuka kusoda, ujusi namaswidi kunganciphisa amazinga we-triglyceride egazi.

3. Landela Ukudla Okuphansi Kwe-Carb

Ngokufana noshukela ongeziwe, ama-carbs athe xaxa ekudleni kwakho aguqulwa abe ama-triglycerides futhi agcinwe kumaseli anamafutha.

Akumangalisi ukuthi ukudla okune-carb ephansi kuye kwaxhunyaniswa namazinga wegazi we-triglyceride.

Ucwaningo olulodwa luka-2006 lubheke ukuthi ukutholakala kwe-carb ehlukahlukene kuthinte kanjani i-triglycerides.

Labo abanikezwe ukudla okune-carb ephansi abahlinzeka cishe ngama-26% ama-calories avela ku-carbs babenamaconsi amakhulu emazingeni e-triglyceride egazi kunalawo anikezwa ukudla okuphezulu kwe-carb okuhlinzeka kuze kufike ku-54% wama-calories avela ku-carbs ().

Olunye ucwaningo lubheke imiphumela yokudla okuncane futhi okuphezulu kwe-carb esikhathini esingangonyaka. Akukhona nje ukuthi iqembu eliphansi le-carb lalahlekelwa isisindo esithe xaxa, kepha futhi lancipha kakhulu kuma-triglycerides egazi ().

Ekugcineni, ucwaningo lwango-2003 lwaqhathanisa ukudla okunamafutha aphansi kanye ne-carb ephansi. Ngemuva kwezinyanga eziyisithupha, abacwaningi bathole ukuthi i-triglycerides yegazi yehle ngama-38 mg / dL (0.43 mmol / L) eqenjini le-carb ephansi kanye ne-7 mg / dL kuphela (0.08 mmol / L) eqenjini elinamafutha aphansi ().

Ukulandela ukudla okune-carb ephansi kungaholela ekwehlisweni okukhulu kwamazinga we-triglyceride egazi, ikakhulukazi uma kuqhathaniswa nokudla okunamafutha aphansi.

4. Yidla i-Fibre Engaphezulu

I-fibre itholakala ezithelweni, imifino nakuzinhlamvu ezigcwele.

Eminye imithombo emihle ye-fiber ifaka amantongomane, okusanhlamvu nemidumba.

Ukufaka i-fiber eyengeziwe ekudleni kwakho kunganciphisa ukumuncwa kwamafutha noshukela emathunjini akho amancane, okusiza ukwehlisa inani lama-triglycerides egazini lakho ().

Kokunye ucwaningo, abacwaningi bakhombise ukuthi ukwengeza nge-rice bran fiber kwehle nge-triglycerides yegazi ngo-7-8% phakathi kwabantu abanesifo sikashukela ().

Olunye ucwaningo lubheke ukuthi ukudla okuphezulu nokuphansi kwe-fiber kuthinte kanjani amazinga we-triglyceride egazi. Ukudla okune-fiber encane kudale ukuthi i-triglycerides igxume i-45% ngezinsuku eziyisithupha kuphela, kepha ngesikhathi sesigaba se-fiber ephezulu, i-triglycerides icwile emuva ngaphansi kwamazinga ayisisekelo ().

Ukungeza i-fiber ekudleni kwakho kusuka kwizithelo, imifino nezinhlamvu ezigcwele kunganciphisa i-triglycerides yegazi.

5. Ukuzivocavoca Njalo

“Okuhle” i-cholesterol ye-HDL inobudlelwano obuphambene ne-triglycerides yegazi, okusho ukuthi amazinga aphezulu we-cholesterol ye-HDL angasiza ekunciphiseni i-triglycerides.

Ukuvivinya umzimba nge-aerobic kungakhuphula amazinga e-HDL cholesterol egazini lakho, enganciphisa i-triglycerides yegazi.

Lapho kubhangqwe nokwehla kwesisindo, ucwaningo lukhombisa ukuthi ukuvivinya umzimba nge-aerobic kusebenza ikakhulukazi ekwehliseni i-triglycerides ().

Izibonelo zokuzivocavoca nge-aerobic zifaka ukuhamba, ukugijima, ukuhamba ngebhayisikili nokubhukuda.

Mayelana nenani, i-American Heart Association incoma ukuthola okungenani imizuzu engama-30 yokuzivocavoca izinsuku ezinhlanu ngesonto.

Izinzuzo zokuvivinya umzimba kuma-triglycerides zibonakala kakhulu ezinhlotsheni zokuzivocavoca zesikhathi eside. Ucwaningo oluthile lubonise ukuthi ukugijima amahora amabili ngesonto ngaphezu kwezinyanga ezine kuholele ekwehleni okukhulu kwe-triglycerides yegazi ().

Olunye ucwaningo luthole ukuthi ukuzivocavoca ngamandla aphezulu isikhathi esifushane kusebenza kangcono kunokuzivocavoca ngamandla amancane isikhathi eside ().

Uhlobo olujwayelekile lokuzivocavoca ngokuvivinya umzimba ngamandla kungandisa i-cholesterol "enhle" ye-HDL futhi yehlise i-triglycerides yegazi.

6. Gwema Amafutha eTrans

Amafutha wokufakelwa wohlobo oluthile lwamafutha afakwa ekudleni okusetshenzisiwe ukukhulisa impilo yabo yeshalofu.

Amafutha eTrans atholakala kakhulu ekudleni okuthosiwe okuthengiswayo nasezintweni ezibhakiwe ezenziwe ngamafutha ka-hydrogenated.

Ngenxa yezici zabo zokuvuvukala, amafutha we-trans abhekiswe ezinkingeni eziningi zezempilo, kufaka phakathi amazinga e-cholesterol "amabi" e-LDL kanye nesifo senhliziyo (,,).

Ukudla amafutha we-trans nakho kungakhuphula amazinga akho we-triglyceride egazi.

Ucwaningo oluthile lukhombisile ukuthi amazinga e-triglyceride ayephakeme kakhulu lapho ababambiqhaza belandela ukudla okunamafutha we-trans aphezulu noma alinganiselwe, uma kuqhathaniswa nokudla okuphezulu kwi-oleic acid (20) engafakwanga.

Olunye ucwaningo luthole imiphumela efanayo. Ukulandela ukudla kwamaviki amathathu okuphezulu kumafutha we-trans kuholele kumazinga aphezulu we-triglyceride kunokudla okuphezulu kumafutha angenashukela ().

Ukudla okunamafutha amaningi angakhuphula ama-triglycerides egazi kanye nengozi yesifo senhliziyo. Nciphisa ukusetshenziswa kwakho kokudla okugayiwe, okubhakiwe kanye nokuthosiwe ukuze unciphise amafutha owadlayo.

7. Yidla Izinhlanzi Ezinamafutha Kabili Masonto Onke

Inhlanzi enamafutha yaziwa kakhulu ngezinzuzo zayo empilweni yenhliziyo kanye nokukwazi ukwehlisa ama-triglycerides egazi.

Lokhu kungenxa yokuqukethwe yi-omega-3 fatty acids, uhlobo lwe-polyunsaturated fatty acid ethathwa njengebalulekile, okusho ukuthi udinga ukukuthola ngokudla kwakho.

Zombili izinkombandlela zokudla kwabaseMelika kanye neAmerican Heart Association zincoma ukuthi kudliwe izinhlanzi ezimbili ezinamafutha ngesonto.

Eqinisweni, ukwenza kanjalo kunganciphisa ingozi yokufa ngenxa yesifo senhliziyo ngo-36% ().

Ucwaningo lwango-2016 lubonise ukuthi ukudla isalmon kabili ngesonto kunciphise kakhulu ukugxila kwegazi le-triglyceride ().

I-Salmon, i-herring, i-sardine, i-tuna ne-mackerel yizinhlobo ezimbalwa zezinhlanzi eziphakeme kakhulu ku-omega-3 fatty acids.

Izinhlanzi ezinamafutha zinama-omega-3 fatty acids amaningi. Ukudla ama-servings amabili ngeviki kunganciphisa ubungozi besifo senhliziyo futhi kwehlise amazinga e-triglyceride.

8. Khulisa Ukudla Kwakho Amafutha Angasuthisiwe

Ucwaningo lukhombisa ukuthi amafutha e-monounsaturated kanye ne-polyunsaturated anganciphisa amazinga we-triglyceride egazi, ikakhulukazi lapho efaka ezinye izinhlobo zamafutha.

Amafutha aseMonounsaturated atholakala ekudleni okufana namafutha omnqumo, amantongomane kanye nokwatapheya. Amafutha e-Polyunsaturated akhona kumafutha wemifino nezinhlanzi ezinamafutha.

Ucwaningo oluthile luhlaziye lokho abantu abadala abangama-452 abakudlile emahoreni angama-24 adlule, kugxilwe ezinhlotsheni eziningana zamafutha agcwele kanye nama-polyunsaturated.

Abaphenyi bathola ukuthi ukugcwala kwamafutha okugcwele kuhlotshaniswa nokwanda kwegazi i-triglycerides, kuyilapho i-polyunsaturated fat intake ihlotshaniswa ne-triglycerides yegazi ephansi ().

Olunye ucwaningo lunikeze ababambe iqhaza asebekhulile izipuni ezine zamafutha omnqumo e-virgin angeziwe nsuku zonke amasonto ayisithupha. Ngesikhathi sokufunda, lo bekungukuphela komthombo wamafutha ongeziwe ekudleni kwabo.

Imiphumela ikhombise ukwehla okukhulu kwamazinga we-triglyceride, kanye namazinga e-cholesterol aphelele nele-LDL cholesterol, uma kuqhathaniswa neqembu elilawulayo ().

Ukuze wandise izinzuzo zokwehlisa i-triglyceride yamafutha angafakwanga, khetha amafutha aphilile njengamafutha omnqumo bese uwasebenzisela ukufaka ezinye izinhlobo zamafutha ekudleni kwakho, njengama-trans fats noma u-oyili wemifino osetshenzwe kakhulu ().

Amafutha e-monounsaturated ne-polyunsaturated anganciphisa amazinga we-triglyceride egazi, ikakhulukazi uma esetshenziswa esikhundleni samanye amafutha.

9. Sungula iphethini yokudla ejwayelekile

Ukumelana ne-insulin kungenye into engadala i-triglycerides ephezulu yegazi.

Ngemuva kokudla isidlo, amangqamuzana aku-pancreas akho athumela isignali yokukhipha i-insulin egazini. I-insulini ke inesibopho sokuhambisa i-glucose kumaseli akho ukuze isetshenziselwe amandla.

Uma une-insulin eningi egazini lakho, umzimba wakho ungamelana nayo, kwenze kube nzima nge-insulin ukuthi isetshenziswe kahle. Lokhu kungaholela ekwakhiweni kwawo womabili ama-glucose kanye ne-triglycerides egazini.

Ngenhlanhla, ukubeka iphethini yokudla ejwayelekile kungasiza ekuvimbeleni ukumelana ne-insulin kanye ne-triglycerides ephezulu.

Ucwaningo olukhulayo lukhombisa ukuthi amaphethini okudla angajwayelekile angaholela ekunciphiseni ukuzwela kwe-insulin, kanye nokwanda kwezici zesifo senhliziyo ezifana ne-LDL kanye ne-cholesterol ephelele (,).

Kodwa-ke, ubufakazi buhlanganisiwe uma kukhulunywa ngemvamisa yokudla.

Ucwaningo lwango-2013 lukhombisile ukuthi ukudla kathathu ngosuku kwehle kakhulu i-triglycerides, uma kuqhathaniswa nokudla ukudla okuyisithupha ngosuku ().

Ngakolunye uhlangothi, olunye ucwaningo lubonise ukuthi ukudla izidlo eziyisithupha ngosuku kuholele ekwandeni okukhulu kwe-insulin ukuzwela kunokudla kathathu ngosuku ().

Akunandaba ukuthi udla kangaki nsuku zonke, ukudla njalo kungathuthukisa ukuzwela kwe-insulin futhi kwehlise amazinga e-triglyceride egazi.

Ngenkathi ucwaningo lungacaci ukuthi imvamisa yokudla iwathinta kanjani amazinga e-triglyceride egazi, ucwaningo lukhombisa ukuthi ukusetha iphethini yokudla ejwayelekile kunganciphisa izici eziningi zesifo senhliziyo nokuvimbela ukumelana ne-insulin.

10. Nciphisa Ukuphuza Utshwala

Utshwala buphezulu kushukela nama-calories.

Uma lawa khalori ehlala engasetshenziswanga, angaguqulwa abe ama-triglycerides futhi agcinwe kumaseli anamafutha.

Yize kunezici ezahlukahlukene ezisebenzayo, ezinye izifundo zibonisa ukuthi ukuphuza utshwala ngokulinganisela kungakhuphula i-triglycerides yegazi kuze kufike kuma-53%, noma ngabe amazinga akho e-triglyceride ejwayelekile ukuqala ngawo ().

Lokho kusho ukuthi, olunye ucwaningo luxhumanise ukuphuza utshwala obulinganiselwa kokulinganiselwa nokwehlisa ubungozi besifo senhliziyo, ngenkathi kuxhumanisa ukuphuza ngokweqile nengozi eyengeziwe (,,).

Olunye ucwaningo lukhombisa ukuthi ukukhawulela ukuphuza kwakho utshwala kungasiza ukwehlisa amazinga e-triglyceride egazi.

11. Faka amaprotheni weSoy ekudleni kwakho

I-Soy icebile ngama-isoflavones, okuluhlobo lwesakhi sezitshalo esinezinzuzo eziningi zezempilo. Lokhu kuyiqiniso ikakhulukazi uma kukhulunywa ngokunciphisa i-cholesterol ye-LDL (,,).

Ikakhulukazi, kukhonjiswe amaprotheni we-soy ukunciphisa amazinga we-triglyceride egazi.

Ucwaningo lwango-2004 lwaqhathanisa ukuthi amaprotheni wesoya nezilwane athinta kanjani ama-triglycerides. Ngemuva kwamasonto ayisithupha, kutholakala amaprotheni we-soy anciphisa amazinga we-triglyceride ngo-12.4% ngaphezulu kweprotheni yezilwane ().

Ngokufanayo, ukuhlaziywa kwezifundo ezingama-23 kutholakale ukuthi amaprotheni wesoya ahlotshaniswa nokwehla kwe-7.3% kuma-triglycerides ().

Amaprotheni weSoy angatholakala ekudleni okufana nobhontshisi, i-tofu, i-edamame nobisi lwe-soy.

I-Soy iqukethe izinto ezihlanganiswa nezinzuzo eziningana zezempilo. Ukudla amaprotheni esoya esikhundleni samaprotheni ezilwane kunganciphisa i-triglycerides yegazi.

12. Yidla Amantongomane Emithi Eminingi

Amantongomane ezihlahla ahlinzeka ngomthamo ogxilile we-fiber, i-omega-3 fatty acids namafutha angagcwali, konke okusebenza ngokubambisana ukwehlisa i-triglycerides yegazi.

Ukuhlaziywa okukodwa kwezifundo ezingama-61 kukhombisile ukuthi ukuphakelwa ngakunye kwamantongomane ezihlahla kwehle ngama-triglycerides ngo-2.2 mg / dL (0.02 mmol / L) ().

Okunye ukuhlaziya okubandakanya ababambiqhaza abangu-2 226 bathola okufanayo, okukhombisa ukuthi ukudla amantongomane ezihlahla kuhlotshaniswa nokwehla okuncane kwe-triglycerides yegazi ().

Amantongomane omuthi afaka:

• Ama-alimondi
• AmaPecans
• Ama-walnuts
• Amasheya
• Ama-pistachio
• Amantongomane aseBrazil
• Amantongomane aseMacadamia

Khumbula ukuthi amantongomane anama-calories amaningi. Ukuphakelwa okukodwa kwama-alimondi, noma ama-alimondi angama-23, kuqukethe ama-calories ayi-163, ngakho-ke ukulinganisela kubalulekile.

Ucwaningo oluningi luthole izinzuzo ezinkulu kakhulu zezempilo kubantu abadle phakathi kokuhlinzekwa kwamantongomane ama-3-7 ngeviki (,,).

Amantongomane aqukethe izakhamzimba eziningi ezinempilo yenhliziyo, kufaka phakathi i-fiber, i-omega-3 fatty acids namafutha angagcwele. Ucwaningo lukhombisa ukuthi ukudla phakathi kuka-3 kuya kwezi-3 zamantongomane ezihlahla ngeviki kunganciphisa i-triglycerides yegazi.

13. Zama i-Supplement Yemvelo

Izithako eziningi zemvelo zingaba namandla okwehlisa i-triglycerides yegazi.

Ngezansi kukhona izithako ezimbalwa eziyinhloko ezifundwe:

• Uwoyela wezinhlanzi: Waziwa kahle ngemiphumela yawo enamandla empilweni yenhliziyo, isifundo esisodwa sathola ukuthi ukuthatha izengezo zamafutha ezinhlanzi kunciphise ama-triglycerides ngama-48% ().
• I-Fenugreek: Yize ngokwesiko isetshenziselwa ukukhuthaza ukukhiqizwa kobisi, imbewu ye-fenugreek nayo ikhonjisiwe ukuthi iyasebenza ekwehliseni i-triglycerides yegazi ().
• Ukukhishwa kukagalikhi: Izifundo eziningana zezilwane zikhombisile ukuthi ukukhishwa kukagalikhi kunganciphisa amazinga e-triglyceride, ngenxa yezakhiwo zayo zokulwa nokuvuvukala (,,).
• IGuggul: Lesi sithasiselo semithi sikhombise isethembiso ekwehliseni amazinga e-triglyceride lapho sisetshenziswa ngomuthi wokwelashwa kweziguli ezine-cholesterol ephezulu ().
• ICurcumin: Ucwaningo lwango-2012 luthole ukuthi ukwengeza ngomthamo ophansi we-curcumin kungadala ukwehla okukhulu kwe-triglycerides yegazi ().

Okusemqoka

Izici zokudla nezindlela zokuphila zinomthelela omkhulu kuma-triglycerides egazi lakho.

Ukukhetha amafutha aphilile, angahlanjululwanga esikhundleni samafutha we-trans, ukunciphisa ukudla kwakho kwe-carbs nokuzivocavoca umzimba njalo kungasiza ukwehlisa i-triglycerides yegazi lakho ngokushesha.

Ngokuguqulwa okulula kwendlela yokuphila, unganciphisa ama-triglycerides akho futhi uthuthukise impilo yakho yonke ngasikhathi sinye.