I-triglycerides ephakamileyo ingaba negalelo kwiintliziyo kunye nesifo. Abantu abanesifo sikashukela banokubandezeleka ukulawula i-triglycerides kwaye ngenxa yokuba isifo sikashukela siyisifo esinzima kwaye esiyinkimbinkimbi, kukho iindlela ezininzi zesifo sikashukela esinokubangela ukuba i-triglycerides ephezulu . Ngokutsho kwe-American Heart Association, ukuguquka kwendlela yokuphila kungenza i-dent enkulu kwi-triglycerides ephakamileyo-kunye nokutya kunye nokuzilolonga kubalulekile.
Ezinye zezinto eziphambili zibandakanya, ukufumana isifo sikashukela phantsi kolawulo olufanelekileyo, ukusebenzisa, ukulahleka kwesisindo kunye nokuyeka ukutshaya. Ukongeza, ungazama ukunciphisa amanqanaba akho e-triglyceride ngokuphepha ukutya okubaphakamisa kakhulu.
Abanye abantu banezixhobo eziphathekayo zofuzo kwizinga eliphezulu ze-triglyceride . Ukuba le ngxaki ihamba kwintsapho yakho, utshintsho lwezondlo luya kunceda kodwa lungabi lusebenza. Thetha ugqirha wakho malunga nemishanguzo enokukunceda.
Ziyintoni Iingxaki?
I-Triglycerides yimihlobo ye-lipid apho amaninzi amanqatha ekhona ukutya kunye nomzimba. Zijikeleza kwi-plasma yegazi, kunye kunye ne-cholesterol, ifomu yeeplasma lipids. I-Triglycerides ifumaneka kwisidlo odlayo okanye ukhululiwe kwisibindi sakho kwaye isetyenziselwa ukuhlangabezana neemfuno zamandla ezifutshane. Xa ukutya okuninzi kuninzi okanye ukutya okuphezulu okunamafutha amaninzi okanye ukutya okuqukethe amanqanaba aphezulu e-carbohydrate, i-excess is converted to triglycerides kwaye igcinwe njengamafutha omzimba.
Xa kuyimfuneko, i-hormone ilawula ukukhululwa kwe-triglycerides ukwenzela ukuba isetyenziswe amandla.
Ziziphi iintlobo zokutya ezinokubangela i-Triglycerides ephezulu?
- Ushukela : Ushukela olula, njenge-fructose, ngumthombo oqhelekileyo we-triglycerides ephakamileyo. Kulula ukuyidla i-fructose kakhulu njengoko ibonakala ihamba ngeempawu zomzimba. Oku kunokukhokelela ekuzuzeni ubunzima kunye nokuphuhliswa kokunyuswa kwe-insulin (oku kungenza ukuba ushukela wegazi linyuswe kwaye luyimpembelelo yegalelo yesifo sikashukela). I-Fructose ivela ngokwemvelo kwiziqhamo kwaye ifakwa kwizinto ezininzi zokutya njenge-sweetener ngohlobo lwe-high-fructose yesiraphu yengqolowa. Oku akuthethi ukuba awukwazi ukutya isiqhamo-isiqhamo sinokuzikhethela ukutya okunempilo njengoko iqukethe iivithamini, amaminerali, i-fiber kunye namanzi. Nangona kunjalo, ukuba unayo i-triglycerides ephakamileyo okanye isifo sikashukela kufuneka umele ulinganise iziqhamo zakho zingabi ngaphezu kwama-servings amabili ngosuku. Buza ugqirha okanye umdli wezilwanyana ukuba unemibuzo malunga nokuba zeziphi iziqhamo ezikhethileyo . Olunye ushukela olongezelelweyo olufanele lugqitywe ngaphantsi luquka: isiraphu yengqolowa, inyosi, i-sucrose, i-glucose, i-fructose, inyosi okanye i-maltose ibhalwe njengenye yezinto zokuqala. Ukongezelela, nciphise ukutya kokutya okufana ne-candy, i-ayisikrimu, i-yogurts enamnandi, ama-yogurts anamnandi kunye nezinye iziphuzo, okusanhlamvu, i-honey, i-molasses, i-jams, i-jellies kunye neziqhamo zamathanga. (Nangona isiqhamo esitsha sisenza i-fructose ngokwemvelo, i-fiber kwisiqhamo isinciphisa ukugaya kwayo.)
- Amafutha anelisiweyo kunye neetrans : Amafutha anelisekile aqinile kwiqondo lokubanda kwaye afunyanwe kukutya okuthosiweyo, inyama ebomvu, isikhumba senkukhu, izikhupha zeqanda, ubisi obuphezulu, ubisi, isilonda, ukunciphisa, i-margarine kunye nokutya okukhawulezayo. Iimpawu zeTrans ziyenziwa ngamafutha e-hydrogenated kwaye zifumaneka kwiindawo ezininzi zokutya, ezifana ne-chips, ii-cookies, iigake, ama-donuts, i-microwave popcorn kunye nama-pastries. Iimveliso zeTrans zikhona kwiargarini, zifutshane, ukutya okuthosiweyo kunye nokutya okukhawulezileyo. Gwema ukutya okunamafutha athile (jonga iilebula) kwaye endaweni yoko, khetha iiprotheni ezinqamlekileyo, ezifana nenkukhu emhlophe engenakunqanda, intlanzi, i-fat fat fat, i-white whites, kunye nemifuno. Iinqununu ezifanelekileyo zeoli zi-oli yeoli, ioli ye-canola, kunye neoli ye-peanut.
- Ukutya okuhlanjululwayo okanye ukutya okunyanzelekileyo : Ukutya okucwangcisiweyo okanye okucutshungulwayo kunokuncedisa ushukela kunye nokwenziwa ngokusuka kumgubo omhlophe ongakwandisa i-triglycerides. Zama ukuphepha isonka esimhlophe esilungileyo okanye esilungileyo, isonka seengqolowa, okanye i-pasta. Nceda ugweme ukutya okusanxiwa, irayisi, i-bagels, i-pizza, i-pastries, i-pie, ii-cookies kunye namaqebelengwane. Ukutya kwe-starchy kuquka imifuno ephezulu, njengamazambane. Endaweni yoko, khetha ukutya nge-100% epheleleyo yeerini, ilayisi eninzi yengqolowa esikhundleni selayisi esheshayo, kunye nemifuno engekho-starchy.
- Utywala : Ukusetyenziswa ngokweqile kotywala kunokubangela ukuba isibindi senze umkhiqizo we-triglyceride .
- Ukutya okuphezulu kweekhalori : Iikhalori ezingaphezulu ziyakwandisa amanqanaba e-triglyceride. Namela iikhalori ozidlayo kwaye uzame ukuphepha ukutya okongezelelweyo ngeekorikhi ngaphezu kokutshisa ngomsebenzi wenyama. Unokugcina umkhondo wekhalori yakho yokuthenga ngeekhompyutha.
Ngaba Zininzi Iintlobo Zokutya Okunciphisa I-Triglycerides?
Ezinye iziphumo zibonisa ukuba ii-acids ezifunekayo ezinje, ezifana ne-Omega-3 fatty acids zingancedisa amanqanaba e-triglyceride. Olu hlobo lwamafutha lufumaneka kwiintlanzi ezinqatha, ezifana ne-salmon, i-sardines, i-mackerel kunye ne-tuna. Ukuba kunokwenzeka, jolise ukutya iintlanzi ezinamanci ubuncinane kabini ngeveki. I-Omega-3 fatty acids ifunyenwe kwi-walnuts, imbewu yefelk, ioli ye-canola kunye nokutya okwenziwe nge-soy.
Ioli yeentlanzi okanye i-omega-3 izongezo ziyafumaneka kwaye ingaba uncedo oluhle kwiinkqubo zonyango lwakho. Ngaphambi kokuncedisa, kufuneka udibane nodokotela wakho.
Ukongezelela, ukutya okunokulinganisela, ezityebileyo ezifunyenweyo, ezifana nemifuno kunokuncedisa amanqanaba e-triglyceride. Nenjongo yokufumana iintsuku ezintathu zemifuno imihla ngemihla (omnye ukhonza i-1/2 indebe ephekwe okanye 1 indebe eluhlaza).
Imithombo
Angelopoulos, TJ; I-Lowndes J; UMelanson, KJ, Nguyen, V; Huffman, A; Rippe, JM. "Impembelelo ye-High-Fructose ye-Corn Syrup Consumer kwi-Triglycerides kunye ne-Uric Acid." I-J Nutr April 20 2009 139 (6): 1242S-1245S
Izikhokelo zeZidlo zokuNciphisa i-Triglycerides. Palo Alto Medical Foundation. http://www.pamf.org/southasian/video/tri.html
Indlela Ukutya Okuthintela ngayo i-Triglycerides. Kliniki yaseCleveland. http://my.clevelandclinic.org/services/heart/prevention/risk-factors/cholesterol/triglycerides
Qi, Qibin; Liang, Liming; UDoria, uAlessandro; Hu, uFrank B; kunye noQi, uLu. "I-Genetic Predisposition kuya kwiDyslipidemia kunye nohlobo lwe-2 lweNtsholongwane kaGawulayo kwiiNgqungquthela ezimbini ezibalulekileyo." Isifo sikashukela Feb 7 2012 61 (3): 745-752
Ukujongana ne-Triglycerides: Iindlela ezili-8 zokusombulula ingxaki enkulu ye-Fat. Harvard Health Publications. http://www.health.harvard.edu/press_releases/tackling-triglycerides
Triglycerides. American Heart Association. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Triglycerides_UCM_306029_Article.jsp#.T167BfUZ-dk