Olina n’amasavu amangi mu musaayi (triglycerides)? Ka twogere ku nsonga eno mu ngeri ennyangu.

Oteekwa okuba nga wali owulidde ku kolesterol, nedda? Oboolyawo okimanyi nti kolesterol wo mungi. Naye kiki ky’omanyi ku ‘Triglycerides’? Kino mu butuufu kika kya masavu (lipid) kikulu nnyo mu musaayi gwaffe. Wadde tutera okwogera ku kolesterol, tetwogera nnyo ku triglycerides zino. Naye okweyongera ku mutendera guno si kirungi eri bulamu bwaffe.

Ddala triglycerides kye ki?

Mu ngeri ennyangu, triglycerides kye kika ky’amasavu ekikulu mu mibiri gyaffe. Omubiri gutereka kalori zonna ez’enjawulo ze tulya, ka zibeere okuva mu mmere nga butto n’amafuta, oba okuva ku bungi bwa kalori ze twokya. Kino kiterekebwa nga triglycerides. Kale, omubiri bwe gwetaaga amaanyi, gukozesa ebirungo bino ebiyitibwa triglycerides ebiterekeddwa.

Okunoonyereza kulaga bulijjo nti omuwendo gwa triglyceride omungi gukwatagana butereevu n’embeera z’obulamu ez’amaanyi ng’endwadde z’omutima, okulwala omutima, n’okusannyalala . Obulabe buno bungi nnyo naddala mu bantu abalina emiwendo gya HDL emitono, "kolesterol omulungi," n'abo abalina ssukaali ow'ekika eky'okubiri. Bw’oba ​​olina embeera endala ekyongera obulabe bw’okufuna endwadde z’omutima, gamba nga ssukaali oba puleesa, omusawo wo ajja kulondoola omuwendo gwa triglyceride.

Amawulire amalungi gali nti waliwo ebintu bingi by’osobola okukola okukendeeza ku triglyceride n’obeera n’obulamu obulungi.

Enkolagana wakati wa triglycerides ne ‘kolesterol omulungi’ (HDL) .

HDL (High-Density Lipoprotein) kye kika kye tuyita "kolesterol omulungi." Omulimu gwayo omukulu kwe kwoza omusaayi nga guggyawo "kolesterol omubi," LDL (Low-Density Lipoprotein), asobola okuzimba mu misuwa.

Ebiseera ebisinga, wabaawo enkolagana ey’ekifuulannenge wakati wa triglycerides ne HDL. Kwe kugamba, omuwendo gwa triglyceride gwo bwe gweyongera, emiwendo gya HDL gyo gikendeera. Era singa HDL zo ziba nnyingi, triglyceride zo ziyinza okuba entono. Naye wuuno ekintu ekikulu ky'olina okwetegereza. Oluusi, ne bwe kiba nti emiwendo gya HDL gyo gya bulijjo, emiwendo gya triglyceride gyo giyinza okuba mingi. Okunoonyereza kulaga nti, ka kibeere nti HDL gy’olina, omuwendo gwa triglyceride omungi gwe guyinza okuvaako endwadde z’omutima ezeetongodde.

Biki ebivaako triglycerides okubeera omungi?

Zino ze zimu ku nsonga enkulu lwaki omuwendo gwa triglyceride guyinza okweyongera:

• Omugejjo: Obuzito bw’omubiri bukosa kino.
• Obutakola dduyiro: Obutakola mirimu gya mubiri.
• Emmere erimu ssukaali n’amasavu omungi: Naddala okulya ennyo ebyokunywa ebiwoomerera, emmere y’emigaati n’emmere erimu amasavu.
• Okunywa omwenge omungi: Omwenge gwongera butereevu ku muwendo gwa triglyceride.
• Eddagala erimu: Eddagala erimu erikozesebwa ku siriimu, kookolo w’amabeere, ate si bulijjo, eddagala erimu erikozesebwa ku puleesa.
• Embeera endala ez’obujjanjabi: Ssukaali atafugibwa, endwadde z’ekibumba, endwadde z’ekibumba, n’endwadde z’ekibumba.
• Ensonga z’obuzaale: Embeera z’obuzaale eziremesa omubiri okumenya amasavu obulungi.
• Ensibuko ya South Asia: Abantu abava mu nsi yaffe, kwe kugamba, abantu abava mu nsi nga Sri Lanka, Buyindi, ne Pakistan, mu buzaale bali mu bulabe obusingako katono olw’embeera eno.

Emiwendo gya triglyceride gipimibwa gitya?

Okukebera omusaayi ku kino kuyitibwa ‘Lipid Profile’. Okukebera kuno kupima emiwendo gyo gyonna egya kolesterol ne triglyceride. Omusawo ajja kutera okukuwa amagezi okusiiba (tolya oba kunywa kintu kirala okuggyako amazzi) okumala essaawa nga 9-12 nga tonnaba kukebera kuno.

Emitendera gisengekebwa okusinziira ku bivudde mu kukebera okusiiba nga bwe kiri wansi:

Kikulu nnyo omuntu omukulu yenna oluvannyuma lw’emyaka 20 okukeberebwa kuno buli kiseera.

Triglycerides zifuuka za bulabe ku ddaala ki?

Ekintu kyonna ekisukka mu 500 mg/dL kitwalibwa nga kinene nnyo. Omutindo guno gukwatagana butereevu n’obuzibu bw’ekibumba n’olubuto. Okusingira ddala, kiyinza okuvaako embeera ey’akabi eyitibwa pancreatitis .

Singa emiwendo gya triglyceride gisukka 1,500 mg/dL , kiba kya bulabe nnyo. Mu mbeera ng’ezo, obubonero ng’okubulwa okujjukira, okuzimba ekibumba n’ennywanto, n’okulumwa ennyo mu lubuto bisobola okubaawo.

Kiki kye tusaanidde okukola okukendeeza ku triglycerides?

Kya bulijjo okuwulira nga weeraliikirira katono ng’okizudde nti eddagala lya triglyceride liri waggulu. Kyokka, waliwo ebintu bingi by’osobola okukola okufuga kino. Enkyukakyuka entonotono mu bulamu bwo zisobola okuleeta enjawulo nnene.

1. Okukola dduyiro.

Dduyiro y’emu ku ngeri ezisinga okukendeeza ku triglycerides. Gezaako okukola dduyiro okumala eddakiika ezitakka wansi wa 30 olunaku, ennaku 5 mu wiiki. Ekintu kyonna ng’okutambula amangu, okudduka, okuvuga obugaali oba okuwuga kirungi. Bw’oba ​​tonnakola dduyiro, tandika mpola.

2. Fuga obuzito bwo.

Bw’oba ​​omugejjo ekisusse, okugejja kikulu nnyo. Dduyiro n’endya byombi bikulu. Kendeeza ku kalori z’olya buli lunaku. Kulembeza ebibala, enva endiirwa, ennyama etaliimu masavu, n’emmere ey’amata erimu amasavu amatono . Okusalako ebyokunywa ebirimu ssukaali n’emmere erimu ssukaali omungi kijja kuyamba nnyo.

3. Londa amasavu amalungi

Weegendereze ebika by’amasavu g’olya. Kendeeza amasavu g’ebisolo (ennyama, butto, kkeeki) n’amasavu aga trans (margarine, emmere etegekeddwa mu ngeri ey’ekikugu). Wabula okulya amasavu amalungi (monounsaturated ne polyunsaturated fats) agasangibwa mu mafuta g’ezzeyituuni, entangawuuzi n’ebika by’ebyennyanja ebimu. Okulya ebyennyanja ebirimu amafuta naddala ebirimu Omega-3 (nga salmon, mackerel, herring, ne sardines) waakiri emirundi ebiri mu wiiki kiyinza okuyamba okukendeeza ku triglycerides.

4. Okussa ekkomo ku mwenge

Ne bwe munywa omwenge omutono guyinza okuvaako omuwendo gwa triglyceride okulinnya mu bwangu, n’olwekyo kikulu okulekera awo okunywa omwenge gwonna oba okugukomya nga bwe kisoboka.

Eddagala erifuga triglycerides

Ku abo abatasobola kufuga miwendo gyabwe nga bakyusakyusa mu bulamu bwokka naddala abo abali mu bulabe obw’amaanyi obw’okukwatibwa endwadde z’omutima, omusawo ayinza okukuwa eddagala. Okusalawo kuno kulina okukolebwa omusawo wo yenna.

• Ebiwuziwuzi: Lino ddagala ddungi nnyo erikendeeza ku buwuka obuyitibwa triglycerides.
• Amafuta g’ebyennyanja agalimu omega-3: Ebikuta by’amafuta g’ebyennyanja ebirimu asidi wa omega-3 (ku ddagala ly’omusawo) biyamba okufuga triglycerides.
• Niacin (Niacin / Nicotinic acid): Lino era ddagala erikendeeza ku muwendo gwa triglyceride.
• Statins: Wadde nga zino okusinga kika kya ddagala eriweebwa okukendeeza ku kolesterol, era zisobola okukendeeza ku triglyceride ebitundu nga 20%-40%.

Emmere esaanira era etasaanira bantu abalina triglycerides omungi

Bw’otereeza emmere yo, osobola okufuga ennyo omuwendo gwa triglyceride.