Ukudla okufanele ukugweme uma une-triglycerides ephezulu namathiphu okunakekela impilo yakho

  • Gwema amafutha agcwele kanye nashintshayo, ushukela olula, nofulawa ocolisisiwe ukuze ulawule ama-triglycerides.
  • Utshwala, ukudla okugaywe kakhulu, nama-kilojoule amaningi kwandisa i-hypertriglyceridemia.
  • Izinhlanzi ezinamafutha, amantongomane, kanye nefayibha zingabambisene bakho benhliziyo yakho kanye ne-lipid metabolism.
German Portillo

Imizuzu ye-8

Ukudla okudala i-triglycerides ephezulu

Ingabe usanda kuthola ukuhlolwa okubonisa ukuthi une-triglyceride ephezulu? Ungakhathazeki, akuwena kuphela umuntu obhekene naleli qiniso futhi ngenhlanhla, Ukudla okunomsoco kudlala indima ebalulekile ekubuyiseleni emuva isimo nokuvikela impilo yakho yenhliziyo nemithambo yegazi.. Naphezu kwe ama-triglycerides ayadingeka ukuthola amandla, lapho zinqwabelana ngokweqile zingaba yingozi enkulu yenhliziyo, imithambo yegazi nezinye izitho ezifana namanyikwe.

Ukufunda ukuthi yikuphi ukudla okufanele ukugweme nokuthi yikuphi okufanele ukufake ekudleni kwakho kuyisinyathelo sokuqala sokunakekela inhlalakahle yakho. Kulesi sihloko, sichaza ngokucacile futhi ngokucophelela ukuthi yiziphi i-triglycerides, yini eziphakamisayo, ukubaluleka kwamazinga abo, futhi, ngaphezu kwakho konke, uhlu oluphelele kakhulu lokudla okungabaphakamisa ukuze ukwazi ukulawula impilo yakho etafuleni.

Ayini ama-triglycerides futhi kungani ekhuphuka?

I-Triglycerides uhlobo oluyinhloko lwamafutha ajikeleza egazini.Ngemva kokudla ngakunye, umzimba uguqula ama-calories angadingekile abe yizinhlobo ze-lipids futhi uwagcine kumangqamuzana amafutha. Lapho udinga amandla phakathi kokudla, amahomoni akhulula ama-triglycerides futhi awafake ekujikelezeni. Inkinga ivela nini Udla amakholori amaningi (ikakhulukazi kushukela namafutha) kunokushiswa umzimba wakho; lokhu okweqile kuguqulwa kube ama-triglycerides anqwabelana futhi akhuphule amazinga awo egazini.

Akuwona amathonya okudla kuphela, kukhona nezakhi zofuzo, izifo ezifana thayipha isifo sikashukela sohlobo 2, i-hypothyroidism, noma izinkinga zezinso, imithi ethile kanye nemikhuba efana ukuphuza utshwala, indlela yokuphila engenzi lutho nokubhema. Noma kunjalo, Ukudla kuhlala kuyithuluzi elinamandla kakhulu lokuzilungisa.

Amanani ajwayelekile kanye nezingozi ze-triglycerides ephezulu

Ibanga lereferensi lama-triglycerides kubantu abadala lingaphansi kuka-150 mg/dl.. Uma amazinga akho ephakathi I-150 kanye ne-199 mg/dl ibhekwa njengomngcelekusuka 200 kuya ku-499 mg/dl ukuphakama y ngaphezu kwama-500 mg/dl aphezulu kakhuluUkuhlala ngaphansi kwalawa manani kubalulekile ngoba, lapho ekhuphuka, i- I-Triglycerides inomthelela ekunciphiseni nasekuqineni kwemithambo, okwandisa ingozi yokuhlaselwa yinhliziyo, unhlangothi, i-angina, i-pancreatitis nesibindi esinamafutha.

kubantu abadalaAmazinga aphezulu ngokuvamile awabangeli izimpawu ezicacile. Ungabona kuphela uma unezinkinga zenhliziyo nemithambo yegazi, ukungakhululeki kokugaya ukudla (ngenxa ye-pancreatitis), noma uma udokotela wakho ekuthola ngesikhathi sokuhlolwa kwegazi okujwayelekile. Ngakho-ke, ukuqapha njalo nokudla okunempilo kubalulekile.

Ukudla okuyinhloko okwandisa i-triglycerides

Yiziphi okufanele uzigweme nge-triglycerides ephezulu

Kunokudla okuthile okuthi, ngenxa yokwakheka kwawo kwamafutha agcwele, amafutha e-trans, ushukela olula noma ama-carbohydrate acwengekile, anesixhumanisi esicacile nokwanda kwe-triglycerides.Ngezansi sizihlukanisa futhi sichaze ukuthi ziwuthinta kanjani umzimba wakho.

1. Amafutha agcwele

Amafutha agcwele atholakala ikakhulukazi ekudleni kwezilwane kanye nemifino ethile.. Ukuzisebenzisa ngokweqile kungakhuphula kakhulu i-triglyceride kanye ne-LDL (lokho okubizwa ngokuthi 'kubi') amazinga e-cholesterol.

  • Inyama ebomvu namafutha: Inyama yenkomo, ingulube, iwundlu, amasoseji, amasoseji kanye nenyama egayiwe.
  • Ubisi lonke: Ubisi lonke, ibhotela, ukhilimu, ushizi olashiwe, iyogathi engashiyiwe.
  • Imikhiqizo enamafutha esundu noma kakhukhunathi: Yethula kumakhukhi amaningi, amakhekhe ezimboni, ukudla okuphekwe ngaphambilini, amajarini.

Ithiphu: Beka kuqala ukusetshenziswa kwe inyama engenamafutha njengenkukhu, i-turkey noma unogwaja abangenasikhumba bese ukhetha imikhiqizo yobisi e-skimmed noma amafutha aphansi.

2. Amafutha e-Trans

Amafutha e-Trans, okwenziwa noma afakwe i-hydrogenated kancane, ziyingozi kakhulu kunangaphambili. Bakhuphula ama-triglycerides kanye ne-cholesterol embi futhi behlise i-cholesterol enhle.

  • Amakhekhe ezimboni: Ama-muffin, ama-donuts, ama-croissants, amakhekhe namakhukhi apakishiwe.
  • Ukudla okulula nokudla osekuphekwe:Ama-chips amazambane afakwe esikhwameni, i-microwave popcorn, ama-empanada, ama-croquette, nemikhiqizo eminingi eqandisiwe ephekwe ngaphambilini.
  • Amamajarini ezimboni futhi enye imifino isakazeka.

Isincomo: Hlala ufunda amalebula futhi ugweme imikhiqizo “engamafutha emifino afakwe i-hydrogenated kancane.”

3. Ushukela olula nowengeziwe

Ushukela olula ngokweqile, ikakhulukazi ushukela owengeziwe, ungenye yezimbangela eziyinhloko zokwanda kwe-triglycerides.Isibindi siguqula i-glucose eyeqile ibe yi-triglycerides uma inani elidingwa umzimba lidlula amandla.

  • Iziphuzo ezinoshukela neziphuzo ezibandayo.
  • Amajusi embonini nama-nectar apakishiwe.
  • Amaswidi, amaswidi, oshokoledi abavamile, ama-ayisikhilimu.
  • Okusanhlamvu kwasekuseni okunoshukela.
  • Amasoso wezimboni kanye nemikhiqizo "elula" noma "yokudla" enoshukela ophezulu.

Okunye: Khetha izithelo ezintsha (ngengxenye yayo efanele) futhi iziphuzo zemvelo njengamanzi noma izithako ezingenashukela.

4. Ama-carbohydrate acwengekile

Okusanhlamvu okucolisisiwe kanye nofulawa, ngokungaqukathi i-fiber eyanele, kubangela ukukhuphuka kweglucose okuthi, uma kungashiswa, kugcine kukhuphule ama-triglycerides.. Lokhu kuhlanganisa:

  • Isinkwa esimhlophe: Ama-baguette endabuko, izinkwa namabhanisi ezimbonini.
  • I-pasta nelayisi elimhlophe.
  • Amakhukhi, amakhekhe kanye nemikhiqizo eyenziwe ngofulawa omhlophe.

Okunye: Khetha isinkwa esigcwele okusanhlamvu, i-pasta, nelayisi noma okusanhlamvu okuphelele. Lawula izingxenye futhi uhlale uziphelezela ngokudla okunothe nge-fiber namaprotheni.

I-5. Utshwala

Utshwala buyisitha esithule se-triglyceridesNgisho nangemali encane, ingakhuphula kakhulu i-cholesterol, njengoba isibindi siyiguqula ibe ama-acids anamafutha futhi, ukusuka lapho, sibe ama-triglycerides. Imimoya, iwayini, nobhiya kufanele kugwenywe noma kuncishiswe.

Uma ukhathazekile ngamazinga akho e-triglyceride, kungcono ukuqeda ngokuphelele utshwala., ikakhulukazi uma usuvele unomlando wesifo senhliziyo noma i-hypertriglyceridemia enzima.

Ezinye izici ezikhulisa i-triglycerides

Ngaphandle kohlu lokudla, kuneminye imikhuba nezici ezingenza kube nzima ukugcina i-triglycerides evamile.:

  • Ukudla okunama-calories eqileUkudla okungaphezu kwalokho okudingekile, ngisho noma kuwukudla "okunempilo", kubangela ukuthi umzimba ugcine ngokweqile ngendlela ye-triglycerides.
  • Ukukhuluphala ngokweqile kanye nendlela yokuphila engenzi lutho: Ukuntuleka kokuzivocavoca umzimba kanye nesisindo esiningi kunomthelela ngokuqondile ekungalingani kwe-lipid.
  • Ugwayi: Ukubhema kubhebhethekisa imiphumela emibi ye-triglycerides ephezulu futhi kwandisa ingozi yenhliziyo nemithambo yegazi.
  • Ezinye izifo nemithiIsifo sikashukela esingalawuleki, izinkinga zegilo, izifo ezingamahlalakhona, noma ezinye izindlela zokwelapha zingandisa i-lipids yegazi.

Ukudla okunconyiwe ukuvikela inhliziyo

Ukwazi ukuthi yikuphi ukudla okusiza ukwehlisa i-triglycerides nokuqinisa inhliziyo kubalulekile ekugcineni impilo enhle yenhliziyo nemithambo yegazi.Izifundo eziningana nama-ejensi akhethekile aphakamisa ukubeka phambili la maqembu alandelayo:

  • Izinhlanzi eziluhlaza okwesibhakabhaka: I-sardine, i-salmon, i-tuna, i-mackerel, i-anchovies, i-horse mackerel (ecebile ku-omega-3, esiza ukunciphisa i-triglycerides nokuvuvukala). Yazi izimbangela ze-pancreatitis.
  • Izithelo ezomisiwe zemvelo: Ama-Walnut, ama-alimondi, ama-pistachios (umthombo we-omega-3, amafutha angenayo i-unsaturated, amaprotheni kanye ne-fiber).
  • Amafutha omnqumo e-virgin angeziwe: Ilungele ukugqoka nokupheka.
  • I-Verduras: I-Brokholi, isipinashi, i-kale, i-squash, amahlumela aseBrussels, ukholifulawa. Izinhlobo zika-anyanisi kanye nezinzuzo zazo ekhishini.
  • Izithelo: Ngokukhethekile izithelo ezisawolintshi namajikijolo wokuqukethwe kwawo kwe-antioxidant (ukulawula usayizi wengxenye).
  • I-Legumes: Udali, uphizi, ubhontshisi nophizi izikhathi eziningana ngesonto.
  • Okusanhlamvu okuphelele: I-quinoa, i-oats, ukolweni, irayisi elinsundu, unyaluthi.

NgokuzithandelaIzithako ze-Omega-3 zingengezwa ngaphansi kwencwadi kadokotela, ikakhulukazi uma ingozi yenhliziyo nemithambo yegazi iphezulu, kodwa njalo ngaphansi kokugadwa kochwepheshe.

Ungayijwayela kanjani imenyu yakho yansuku zonke uma une-triglycerides ephezulu

Ukuze unciphise amazinga e-triglyceride, kuhle ukuqeda imikhiqizo egayiwe ecebile ngamafutha, ushukela kanye nofulawa ocolisisiwe.Nansi eminye imibono yokwenza ukudla okunempilo kube lula:

  • Shintsha amasoseji nenyama ebomvu inkukhu engenasikhumba, i-turkey, noma unogwaja eyosiwe, kuhhavini ebhakwa noma eshisiwe.
  • Kubandakanya blue fish 2 noma 3 izikhathi ngesonto futhi uhambisane nayo nemifino eshisiwe, egazingiwe noma isaladi.
  • Iyahlanganiswa izindunduma kusitshulu, amasaladi noma okhilimu.
  • Khetha izithelo ezintsha (isiqephu esisodwa noma ezimbili ngosuku, ukugwema ama-juice nama-smoothies) futhi uhambisane ne-yogurt enamafutha aphansi uma ufuna i-dessert enempilo.
  • Faka esikhundleni okusanhlamvu okucolisisiwe okubalulekile futhi njalo uhlanganise ukudla nengxenye enhle yemifino.
  • Gwema ukudla okuthosiwe, ukudla okugayiwe, nesitshulu esinamafutha amaningi noma amafutha ezilwane.

Amathiphu engeziwe okwehlisa i-triglycerides

Ngaphezu kokudla, ukwamukela imikhuba ethile kusiza ukuthuthukisa ukuncipha kwe-triglycerides.:

  • Yenza ukuzivocavoca kwe-aerobic okumaphakathi (ukuhamba ngokushesha, ukubhukuda, ukuhamba ngebhayisikili) okungenani imizuzu engama-30 ngosuku, izinsuku ezinhlanu ngesonto.
  • Nciphisa ukusetshenziswa kotshwala futhi ugweme ugwayi kakhulu ngangokunokwenzeka.
  • Zama ukulala kahle futhi ulawule ingcindezi.
  • Ukulahlekelwa ngu-5% -10% wesisindo somzimba wakho kungaba nomthelela omkhulu ekwehliseni amazinga e-triglyceride.

Imibuzo Evame Ukubuzwa Mayelana Ne-Triglycerides Ephezulu

Ingabe zikhona izimpawu ze-triglycerides ephezulu?
Ngokuvamile azivezi izimpawu ezithile, nakuba zingase zihambisane nezimo ezinjengokukhuluphala ngokweqile, ukuphazamiseka kweglucose, noma umfutho wegazi ophakeme. Ukutholwa ngokuhlolwa kubalulekile.

Yiziphi ezinye izici ngaphandle kokudla okukhuphula ama-triglycerides?
Izakhi zofuzo, izifo ezithile ezingalapheki, imithi ethile, indlela yokuphila yokungawuvivinyi, kanye nokucindezeleka nakho kunomthelela emazingeni azo.

Ingabe ukudla okunomsoco ngokwanele?
Ukudla okunempilo kubalulekile, kodwa uma amazinga aphezulu kakhulu, iseluleko sezokwelapha esengeziwe, njengokuzivocavoca, ukunciphisa umzimba, noma imithi, kungase kudingeke.

Indoda ene-pancreatitis ubuhlungu
I-athikili ehlobene:
I-pancreatitis, yile ndlela lesi sifo esiyingozi esikuthinta ngayo

Ingabe kukhona ukudla okusiza ekunciphiseni ngokwemvelo?
Izinhlanzi ezinamafutha nokudla okunothe nge-omega-3s yikhona okutholakala kakhulu. Ukwengeza nge-fiber (izithelo, imifino, imidumba) nakho kuyasiza ekunciphiseni.

Ukulawula i-triglycerides kudinga ukwazi ukuthi yikuphi ukudla okufanele ukugweme, okufanele ukukhuthaze, nokuthi ungenza kanjani izinguquko esimisweni sakho sansuku zonke.Ukungaguquguquki kule mikhuba kungenza umehluko omkhulu empilweni yakho yenhliziyo nemithambo yegazi. Ungangabazi ukuxhumana nochwepheshe ukuze uthole isiqondiso somuntu siqu futhi uvikele inhliziyo yakho.