Ukuphakanyiswa kwe-triglycerides kungabangela isifo senhliziyo nesifo sohlangothi. Abantu abanesifo sikashukela bangavame ukuhlukumeza ukulawula i-triglycerides futhi ngenxa yokuthi isifo sikashukela sinesifo esinzima futhi esiyinkimbinkimbi, kunezindlela eziningi zesifo sikashukela esingaba nesandla ekukhuliseni i-triglycerides ephezulu . Ngokusho kwe-American Heart Association, izinguquko zokuphila zingenza i-dent enkulu e-triglycerides ephakeme-nokudla nokuzivocavoca kuyizinto ezibalulekile.
Ezinye zezingxenye eziyinhloko zihlanganisa, ukuthola isifo sikashukela ngaphansi kokulawula okuhle, ukuvivinya umzimba, ukulahlekelwa isisindo, nokuyeka ukubhema. Ngaphezu kwalokho, ungazama ukunciphisa amazinga akho we-triglyceride ngokugwema ukudla okubakhulisa kakhulu.
Abanye abantu banezakhi zofuzo ezinamazinga aphezulu e-triglyceride . Uma le nkinga igijima emndenini wakho, izinguquko zokudla zizosiza kodwa zingase zingasebenzi kahle. Khuluma nodokotela wakho mayelana nemithi engasiza.
Yini Eyayihlukumeza?
I-Triglycerides yilehlobo lwe-lipid lapho amafutha amanengi ekhona ekudleni nasemzimbeni. Zihamba e-plasma yegazi, futhi ngokuhambisana ne-cholesterol, ifomu le-plasma lipids. I-Triglycerides itholakala ekudleni okudlayo noma ekhishwa esibindi sakho futhi isetshenziselwa ukuhlangabezana nezidingo zamandla wesikhathi esifushane. Uma ukudla okudliwayo noma ukudla okubalulekile okunamafutha amaningi noma ukudla okuqukethe amazinga aphezulu ama-carbohydrate alula, ukugqithiselwa kuguqulelwa ku-triglycerides futhi kugcinwa njengamafutha omzimba.
Uma kudingeka, ama-hormone alawula ukukhululwa kwe-triglycerides ukuze kusetshenziswe amandla.
Yiziphi izinhlobo zokudla ezingabangela ukuhlolwa kwe-Triglycerides ephezulu?
- Ushukela : Ushukela olula, njenge-fructose, ungumthombo ovamile we-triglycerides ephakeme. Kulula ukudlala i-fructose kakhulu njengoba kubonakala sengathi ihamba ngokungahambisani nezibonakaliso zomzimba. Lokhu kungaholela ekuzuzeni isisindo kanye nokuthuthukiswa kwe-insulin ukumelana (okungaholela ekutheni uketshezi lwegazi ukwandise futhi kubangele ubungozi besifo sikashukela sohlobo lwe-2). I-Fructose ivela ngokwemvelo ezitshalweni futhi yengezwa kokudla okuningi njenge-sweetener ngendlela ye-high-fructose isiraphu yamabele. Lokhu akusho ukuthi awukwazi neze ukudla izithelo-izithelo zingaba ukudla okunempilo okunempilo njengoba kuqukethe amavithamini, amaminerali, i-fibre namanzi. Kodwa-ke, uma une-triglycerides ephakeme noma isifo sikashukela kufanele ulinganise izithelo zakho zingabi ngaphezu kwezimboni ezimbili ngosuku. Buza udokotela wakho noma u-dietitian uma unemibuzo mayelana nokuthi yikuphi ukukhetha kwezithelo okungcono kakhulu . Okunye okushukela okwanele okumelwe kusetshenziswe kaningi kuhlanganisa: isiraphu yesinkwa, uju, sucrose, i-glucose, i-fructose, uju noma i-maltose efakwe njengenye yezithako zokuqala. Ngaphezu kwalokho, ukunciphisa ukusetshenziswa kwakho kokudla okufana ne-candy, i-ayisikhilimu, i-yogurts enamakha amahhala, ama-juice ashubile nezinye iziphuzo, okusanhlamvu, uju, ama-molasses, ama-jams, ama-jellies kanye nezithelo zamathinini. (Nakuba izithelo ezintsha zenzelwa u-fructose ngokwemvelo, i-fiber izithelo isinciphisa ukugaya kwayo.)
- Amafutha anelisiwe nama-trans : Amafutha anelisiwe asezingeni eliphansi lokushisa lokushisa futhi atholakala ekutheni okuthosiwe, inyama ebomvu, isikhumba senkukhu, amaqanda amaqanda, ubisi obukhulu kakhulu, ubisi, isinqumelo, ukunciphisa, i-margarine nokudla okusheshayo. Amafutha we-Trans amafutha ase-hydrogenated futhi atholakale ekudleni okuningi okufakwe emaphaketheni, njenge-chips, amakhukhi, amaqebelengwane, ama-donuts, ama-microwave popcorn nama-pastries. Amafutha we-trans akhona ku-margarine, anciphisa, ukudla okuthosiwe, nokudla okusheshayo. Gwema ukudla okunamakhemikhali angama-hydrogenated (bheka ilebula) futhi esikhundleni salokho, khetha amaprotheni ahlanzekile, njengenyama yenkukhu emhlophe engenasikhumba, inhlanzi, ubisi olunamafutha aphansi, amaqanda abamhlophe, namaqabunga. Ukukhethwa kwamafutha amahle kunamafutha omnqumo, amafutha e-canola, namafutha e-peanut.
- Ukudla okuhlanjululwe noma ukudla okunamathelayo : Izitshalo ezihlanjululwe noma ezicutshungulwayo zingangena ushukela futhi ngokuvamile zenziwe kusuka kufulawa omhlophe ongakhuphula i-triglycerides. Zama ukugwema isinkwa esimhlophe esiphucuziwe noma esiphundukile, isinkwa sikakolweni, noma i-pasta. Futhi gwema okusanhlamvu okushukela, ilayisi elisheshayo, i-bagels, i-pizza, ama-pastries, amapayipi, amakhukhi namaqebelengwane. Ukudla kwesitashi kubandakanya imifino ephezulu, njengamazambane. Esikhundleni salokho, khetha ukudla nge-100% okusanhlamvu okuphelele, irayisi ende okusanhlamvu esikhundleni selayisi esheshayo, nemifino engekho isitashi.
- Utshwala : Ukuphuza utshwala ngokweqile kwenza isibindi sikhulise ukukhiqizwa kwe-triglyceride .
- Ukudla okuphezulu kwekhalori : Ama-calories okwedlula ukwandisa amazinga e-triglyceride. Qaphela amakholori owadlayo bese uzama ukugwema ukudla ama-khalori amaningi kunokuba ungashisa ngomsebenzi womzimba. Ungakwazi ukulandela ithrekhi yekhalori yakho ngamathuluzi enethiwekhi.
Zikhona Yini Izinhlobo Zokudla Okungahle Zinciphise I-Triglycerides?
Ucwaningo oluthile lubonisa ukuthi ama-acids ebalulekile amafutha, njenge-Omega-3 fatty acids angasiza amazinga e-triglyceride aphansi. Lolu hlobo lwe-fat luyatholakala ezinhlanjeni ezinamafutha, njenge-salmon, ama-sardine, ama-mackerel kanye ne-tuna. Uma kunokwenzeka, uhlose ukudla izinhlanzi ezinamafutha okungenani kabili ngesonto. I-omega-3 fatty acids itholakala ku-walnuts, imbewu ye-flax, i-canola, kanye nokudla okwenziwe nge-soy.
Amafutha wezinhlanzi noma ama-omega-3 ayatholakala futhi angase abe ngaphezu kokuhle kakhulu ekunakekeleni kwakho. Ngaphambi kokwengeza, kufanele uxhumane nodokotela wakho.
Ngaphezu kwalokho, ukudla okulinganiselayo, okutholakala ekutholeni okufakiwe, njengemifino kungasiza ekunciphiseni amazinga e-triglyceride. Hlela ukuthola ama-vegetation ama-three-to-fiver nsuku zonke (okukhonza okungu-1/2 indebe ephekwe noma 1 indebe eluhlaza).
Imithombo
Angelopoulos, TJ; I-Lowndes J; UMelanson, KJ, Nguyen, V; U-Huffman, A; Rippe, JM. "Umphumela We-High-Fructose Isiraphu Yommbila Ukusetshenziswa Ku-Triglycerides ne-Uric Acid." J Nutr April 20 2009 139 (6): 1242S-1245S
Iziqondiso Zokudla Zokunciphisa I-Triglycerides. I-Palo Alto Medical Foundation. http://www.pamf.org/southasian/video/tri.html
Indlela Ukudla Okuthinta I-Triglycerides. Umtholampilo waseCleveland. http://my.clevelandclinic.org/services/heart/prevention/risk-factors/cholesterol/triglycerides
Qi, Qibin; Liang, Liming; UDoria, u-Alessandro; Hu, uFrank B; no-Qi, uLu. "Ukudalwa Kwezakhi Zamafuzo E-Dyslipidemia nohlobo lwesibili lwesifo sikashukela ku-Cohorts amabili." Isifo sikashukela Feb 7 2012 61 (3): 745-752
Ukubhekana ne-Triglycerides: Izindlela ezingu-8 zokuxazulula inkinga enkulu yamafutha. I-Harvard Health Publications. http://www.health.harvard.edu/press_releases/tackling-triglycerides
Triglycerides. I-American Heart Association. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Triglycerides_UCM_306029_Article.jsp#.T167BfUZ-dk