Izeluleko eziyi-6 zokwehlisa ama-triglycerides aphezulu

-Delile

• 1. Nciphisa ukusetshenziswa kukashukela
• 2. Khulisa ukusetshenziswa kwefayibha
• 3. Nciphisa ukudla kwakho kwe-carbohydrate
• 4. Yenza ukuzivocavoca imizuzu engama-30 ngosuku
• 5. Yidla njalo emahoreni amathathu
• 6. Yenza ukudla okunothile ku-omega 3
• Ungayazi kanjani ingozi yokuhlaselwa yisifo senhliziyo
• Izimpawu ze-triglycerides ephezulu
• Ama-triglycerides aphezulu ekukhulelweni

Ama-Triglycerides awuhlobo lwamafutha akhona egazini, okuthi uma uzila ngaphezu kwe-150 ml / dL, kwenyuse ubungozi bokuba nezinkinga eziningi ezinzima, ezifana nesifo senhliziyo, isifo senhliziyo noma isifo sohlangothi, ikakhulukazi uma inani le-cholesterol nalo liphakeme.

Indlela esemqoka yokwehlisa ama-triglycerides ukwehlisa isisindo somzimba futhi usebenzise indlela yokuphila enempilo, ukuzijwayeza ukuzivocavoca umzimba nokugcina ukudla okunempilo. Kodwa-ke, njengoba indlela yokuphila ijwayelekile, nazi izinguquko ezi-6 okufanele zenziwe ukwehlisa amazinga we-triglyceride:

1. Nciphisa ukusetshenziswa kukashukela

Imbangela enkulu yokwanda kwama-triglycerides egazini ukusetshenziswa ngokweqile koshukela, ngoba ushukela ongasetshenziswanga amaseli omzimba ugcina uqoqwa egazini ngendlela ye-triglycerides.

Ngakho-ke, inhloso ngukugwema, lapho kungenzeka khona, ukufaka ushukela ocwengekile kokudla, ngaphezu kokugwema ukudla okunoshukela njengoshokholethi, iziphuzo ezithambile, ukudla okwenziwe kanye nezinhlobo ezahlukene zoswidi, isibonelo. Bona uhlu lokudla okunoshukela omningi.

2. Khulisa ukusetshenziswa kwefayibha

Ukusetshenziswa okwandisiwe kwe-fiber kusiza ukunciphisa ukumuncwa kwamafutha noshukela emathunjini, kusiza ukunciphisa amazinga aphezulu we-triglycerides.

Imithombo eyinhloko yefayibha ifaka izithelo nemifino, kepha ezinye izindlela zokuthola i-fiber ekudleni ngamantongomane namabele. Bheka uhlu lokudla okuyinhloko okune-fiber.

3. Nciphisa ukudla kwakho kwe-carbohydrate

Njengoshukela, noma yiluphi olunye uhlobo lwe-carbohydrate luguqulwa lube yi-triglycerides lapho lungasetshenziswa amaseli omzimba.

Ngakho-ke, ukulandela ukudla okune-carb ephansi, okungukuthi, ngombono we-carbohydrate ophansi, kukhombise imiphumela emihle yokwehlisa amazinga aphezulu e-triglycerides egazini, ikakhulukazi lapho kugwenywa ukusetshenziswa kwama-carbohydrate alula, atholakala esinkwa, ilayisi noma ipasta. Bona umhlahlandlela wethu ophelele ekudleni okunama-carb aphansi nokuthi ungakwenza kanjani.

4. Yenza ukuzivocavoca imizuzu engama-30 ngosuku

Ngaphezu kokuthuthukisa ukuqina komzimba nokukhuthaza impilo engcono yenhliziyo, ukuzivocavoca umzimba njalo kuyasiza ukukhulisa amazinga e-cholesterol e-HDL, ahlobene ngqo namazinga e-triglyceride. Ngakho-ke, lapho izinga le-HDL liphezulu, izinga le-triglyceride livame ukwehla futhi lenze kube ngokujwayelekile.

Ukuzijwayeza ukuzivocavoca umzimba futhi kwandisa izindleko zekhalori, okudala ukuthi umzimba udle inani elikhulu likashukela nama-carbohydrate ekudleni, kunciphise amathuba okuguqulwa ube yi-triglycerides.

Ukuzivocavoca okufaneleka kakhulu izivivinyo ze-aerobic, njengokugijima, ukuhamba noma ukugxuma, futhi kufanele kwenziwe nsuku zonke okungenani imizuzu engama-30. Bona izibonelo eziyi-7 zokuzivocavoca nge-aerobic ongazama.

5. Yidla njalo emahoreni amathathu

Ukudla ngendlela ejwayelekile kusiza ekujwayeleni ukukhiqizwa kwe-insulin, eyi-hormone ekhiqizwa amanyikwe futhi enesibopho sokusiza ukuhambisa ushukela kumaseli, ukwenze usetshenziswe futhi unganqwabeli ngendlela yama-triglycerides.

6. Yenza ukudla okunothile ku-omega 3

I-Omega 3 wuhlobo lwamafutha enempilo asiza ukugcina impilo yenhliziyo nemithambo yegazi futhi, ngokwezifundo ezithile, ebonakala isiza ekwehliseni amazinga e-triglycerides egazini, ikakhulukazi lapho udla ukudla oku-2 okunothile kula mafutha ngesonto.

Imithombo esemqoka ye-omega 3 yizinhlanzi ezinamafutha, njenge-tuna, i-salmon noma ama-sardine, kepha futhi zingatholakala kumantongomane, imbewu ye-chia naku-flaxseeds, ngokwesibonelo. Ngaphezu kwalokho, kungenzeka ukwengeza i-omega 3, ngokuqondiswa udokotela noma isazi sokudla okunempilo.

Funda mayelana nokunye ukudla okunothile ku-omega 3, izinzuzo zazo namanani anconyiwe.

Bheka amanye amathiphu avela kusazi sethu sokudla ukuze ulungise indlela yokudla kanye ne-triglycerides ephansi:

Ungayazi kanjani ingozi yokuhlaselwa yisifo senhliziyo

I-infarction yinkinga ebucayi eyenzeka kaningi kubantu abane-triglycerides ephezulu, ikakhulukazi lapho kunqwabelana kwamafutha esiswini. Uma lokhu kuyindaba yakho, bona ubungozi bokuhlaselwa yisifo senhliziyo, isifo sikashukela noma isifo senhliziyo, usebenzisa umshini wokubala wethu:

Izimpawu ze-triglycerides ephezulu

Izimpawu ze-triglycerides ephezulu azitholakali ngaso sonke isikhathi, noma kunjalo, ezinye izimpawu ezingakhombisa ukuthi i-triglycerides ukuqoqwa kwamafutha esiswini nakwezinye izingxenye zomzimba nokubonakala kwamaphakethe amancane anombala okhanyayo akha esikhumbeni, ikakhulukazi nxazonke emehlweni, izindololwane noma iminwe eyaziwa ngokuthi i-xanthelasma.

Bona okuningi mayelana nezimpawu nezimpawu ezingavela ezimweni ze-triglycerides ephezulu.

Ama-triglycerides aphezulu ekukhulelweni

Ukuba namazinga aphezulu e-triglyceride ekukhulelweni kuyinto ejwayelekile. Ngalesi sigaba kuyinto ejwayelekile ukuthi i-triglycerides iphindaphindwe kathathu, kepha noma kunjalo, ukuvivinya umzimba njalo nokunciphisa ukusetshenziswa kwamafutha nama-carbohydrate noshukela kubalulekile.