Yakawanda triglycerides inogona kuva chinhu chinokonzera chirwere chemwoyo nekurohwa. Vanhu vane chirwere cheshuga vanowanzotamburira kuronga triglycerides uye nokuti chirwere cheshuga chirwere chakaoma uye chakaoma, kune nzira dzakawanda dzeshuga dzinogona kuita kuti pave nepamusoro pegglycerides . Maererano neAmerican Heart Association, kuchinja kwemararamiro kunogona kuita dent yakakura mumatunhu akakwirira e-triglycerides-nekudya uye kuita zvekurovedza chinhu chinokosha.
Zvimwe zvezvikamu zvakakosha zvinosanganisira, kutora chirwere cheshuga pasi pekutonga kwakanaka, kudzidzira, kuora muviri, uye kusvuta kusvuta. Mukuwedzera, iwe unogona kuedza kuderedza chegumi chako che triglyceride nokudzivisa kudya kunovamutsa zvakanyanya.
Vamwe vanhu vane ruzivo rwemagadzirirwo emuviri wepamusoro hutatu hunonzi triglyceride . Kana dambudziko iri riri mumhuri yako, kuchinja kwezvokudya kucharamba kuchibatsira asi zvingave zvisina kubudirira. Taura nechiremba wako nezvemishonga inogona kubatsira.
Chii Chinonzi Triglycerides?
Triglycerides inoratidziro yemafuta umo mafuta mazhinji aripo mune zvokudya uye mumuviri. Dzinopararira mu plasma yeropa, uye pamwe nesangano reku cholesterol, inogadzira plasma lipids. Triglycerides inowanikwa kubva pazvokudya zvaunodya kana kusunungurwa kubva pachiropa chako uye inoshandiswa kusangana nenguva shoma inoda simba. Kana zvikafu zvekudya zvakanyanya zvinopedzwa kana zvakakosha zvekudya zvemafuta kana zvekudya zvine mazinga makuru emakhahydrates, zvakadhindwa zvinoshandurwa kuva triglycerides uye inochengetwa sehutumbi hwemuviri.
Kana zvichidiwa, mahomoni anoronga kusunungurwa kwe triglycerides kuitira kuti vashandise simba.
Ndezvipi Zvokudya zvinogona kukonzera High Triglycerides?
- Shuga : Sirasi yakajeka, yakadai sefructose, inowanzobva kune yakakwirira ye triglycerides. Zviri nyore kudya fructose yakawandisa sezvo inoratidzika kuti inopfuura zviratidzo zvemuviri. Izvi zvinogona kutungamirira kuhomwe kuwedzera uye kukurudzirwa kwekuchengetedzwa kwe insulin (iyo inogona kukonzera ropa shuga kuwedzera uye iri kuisa njodzi inokonzera chirwere cheshuga chechipiri). Fructose inoitika zvakasikwa muzvibereko uye inowedzerwa kune zvekudya zvakawanda seanotapira mumufananidzo we-high-fructose corn syrup. Izvi hazvirevi kuti haugone kudya michero-michero inogona kuva sarudzo yakanaka yezvokudya sezvo ine mavitamini, mineral, fiber uye mvura. Zvisinei, kana iwe une hutano hwakakosha kana chirwere cheshuga iwe unofanira kunge uchigadzirisa michero yako kusingasviki maviri servings pazuva. Bvunza chiremba wako kana kuti dietitian kana une mibvunzo pamusoro pekupi kusarudzwa kwezvibereko kuri nani . Zvimwe zvinowedzera shuga dzinofanira kudyiwa zvishoma nezvishoma dzinosanganisira: sirasi yegorosi, uchi, sucrose, glucose, fructose, uchi kana maltose inoratidzika seimwe yezvigadzirwa zvekutanga. Mukuwedzera, rega kushandiswa kwezvokudya zvakadai sweets, ice cream, flavored yogurts yakatapira, jisi inotapira uye zvimwe zvinwiwa, zviyo, uchi, molasses, jams, jellies, uye michero yemakwenzi. (Kunyange zvazvo michero mitsva inowanzoitika fructose, fiber muzvibereko inononoka kudyiwa kwayo.)
- Yakagadziriswa uye inotengesa mafuta : Mafuta anogadziriswa akasimba pakushambidzwa kwekupedzisira uye anowanikwa mune zvakabikwa, nyama yakatsvuka, nyama yehuchi, mazai evha, mafuta akawanda, mafuta, marashi, kupfupisa, margarine, uye zvokudya zvinokurumidza. Trans mafuta ane hydrogenated mafuta uye anowanikwa mune zvizhinji zvekugadzirwa kwepakiti, zvakadai sechips, cookies, keke, donuts, microwave popcorn, uye pastries. Trans mafuta inowanikwawo mumargarine, kupfupisa, zvokudya zvakabikwa, nekudya zvinokurumidza. Dzivisa kudya izvo zvishoma nezvishoma zvakagadziriswa mafuta (tarisa paiyo mavara) uye pane kudaro, sarudza maonda ane mapundu, akadai seganda risina chichena nyama, hove, mukaka wakaora mafuta, mazai ega, uye marumusi. Kusarudzwa kwakanaka kwemafuta kune mafuta omuorivhi, mafuta e-canola, uye mafuta epeanut.
- Mbeu dzakanatswa kana zvekudya zvakagadzika : Mbeu yakanatswa kana yakagadzirwa inogona kuwedzera shuga uye inowanzoitwa kubva kuhupwa hwakachena inogona kuwedzera triglycerides. Edza kudzivisa chingwa chakachena chakacheneswa kana chakanatswa, chingwa chegorosi, kana pasta. Uyewo usapedza zviyo zvinoshuga, pakarepo mupunga, bagels, pizza, pastries, pie, cookies, uye makeke. Zvokudya zvepasita zvinosanganisira miti yakakura-yemashizha, zvakadai semamateti. Pane kudaro, sarudza zvokudya ne 100% yezviyo zvakakwana, muchero wezviyo kwenguva yakareba pane pakarepo mupunga, uye kwete mishonga yemashizha.
- Doro : Kunyanya kunwa doro kunokonzera chiropa kuwedzera triglyceride yakagadzirwa .
- High-calorie foods : Excess calories inowedzera triglyceride levels. Ngwarira kune makoriro iwe unopedza uye edza kudzivisa kudya mamwe makoriri kupfuura iwe unogona kupisa kuburikidza nebasa rekuita. Iwe unogona kuchengetedza nhamba yako yekoriyori inowanikwa nekutengesa zvishandiso.
Kune Mamwe Marudzi Ezvokudya Zvinogona Kupfurikidza Zvishoma Here?
Zvimwe zvidzidzo zvinoratidza kuti mafuta anokosha anokosha, akadai, Omega-3 fatty acids anogona kubatsira kuderedza triglyceride mazinga. Mhando iyi yemafuta inowanikwa muhove dzine mafuta, dzakadai salmon, sardines, mackerel, uye tuna. Kana zvichibvira, chinangwa chekudya hove dzakawanda kanomwe kavhiki. Omega-3 fatty acids inowanikwawo mumarnuts, mbeu yefrikisi, mafuta echipano, uye zvinogadzirwa ne soy.
Mafuta ehove kana omega-3 zvinowedzera zvinowanikwa uye zvinogona kunge zvakanyanya kuwedzerwa pamutoro wako. Usati wawedzera, iwe unofanira kubvunza chiremba wako.
Mukuwedzera, kudya kwakaringana, kwakapfuma mufibruous founds, yakadai semiriwo inogona kubatsira kuderedza marglyceride mazinga. Unoda kuwana matatu-to-fiver servings yemiriwo zuva nezuva (rimwe rinoshumira 1/2 mukombe yakabikwa kana 1 cup yakasvibirira).
Sources
Angelopoulos, TJ; Lowndes J; Melanson, KJ, Nguyen, V; Huffman, A; Rippe, JM. "Migumisiro Yepamusoro-Fructose Muchiri Wemasvikiro Kushandiswa kweTrglycerides uye Uric Acid." J Nzira April 20, 2009 139 (6): 1242S-1245S
Dietary Guidelines for Reducing Triglycerides. Palo Alto Medical Foundation. http://www.pamf.org/southasian/video/tri.html
Zvokudya Zvakaita Sei Triglycerides. Cleveland Clinic. http://my.clevelandclinic.org/services/heart/prevention/risk-factors/cholesterol/triglycerides
Qi, Qibin; Liang, Liming; Doria, Alessandro; Hu, Frank B; uye Qi, Lu. "Maitiro Ekutengesa Dyslipidemia uye Rudzi rwechipiri Chirwere cheshuga Chine Ngozi Muviri Inofanirwa Makorokari." Chirwere cheshuga Feb 7 2012 61 (3): 745-752
Kutarisa Triglycerides: 8 Nzira dzekugadzirisa Dambudziko Guru. 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