Ka tuyige ku masavu (triglycerides) agali mu musaayi gwo n’engeri gye gakwata ku mutima.

Gye buvuddeko watunuulidde lipoota y’okukebera omusaayi? Olwo osanga olabye ebigambo `` Cholesterol`` ne `` Triglycerides`` . Wadde ng’abantu bangi boogera ku kolesterol , tebamanyi nnyo triglycerides kye ki. Kale, triglycerides zino ze ziruwa? Lwaki bikulu nnyo eri obulamu bw’omutima gwaffe? Katubyogereko mu bujjuvu katono leero.

Triglycerides kye ki?

Mu ngeri ennyangu, triglycerides kye kika ky’amasavu ekikulu mu musaayi gwaffe. Bw’olya, omubiri gwo gukyusa kalori ez’enjawulo okuva mu mmere eyo, kalori ezitakozesebwa mu maanyi amangu ago, ne zifuuka triglycerides ne zizitereka mu butoffaali bw’amasavu. Oluvannyuma bw’oba ​​weetaaga amaanyi, obusimu bufulumya ebirungo bino ebiyitibwa triglycerides.

Kale, emibiri gyaffe gyetaaga ebimu ku bino okutuwa amaanyi n’okutukuuma nga tugenda mu maaso olunaku lwonna. Kyokka obuzibu butandikira ku bino ebisusse bwe bikuŋŋaanye mu musaayi . Emiwendo gya triglyceride mu musaayi bwe giba mingi okusinga ku gya bulijjo, embeera eno tugiyita hypertriglyceridemia . Singa embeera eno tejjanjabibwa bulungi, eyinza okwonoona ennyo omutima gwo n’emisuwa gyo.

Kakwate ki akali wakati wa triglycerides n’endwadde z’omutima?

Kati oyinza okuba ng’olowooza nti, “Okay, kiki ekituuka ku mutima nga triglycerides zino ziri waggulu?” Mu butuufu, hypertriglyceridemia mbeera eyinza okuvaako endwadde z’emisuwa.Obulabe bw'okulwala `(Obulwadde bw'emisuwa)` bweyongera nnyo. Okugeza, singa triglycerides `(Triglycerides)` zo zisukka 200 mg/dL (milligrams per deciliter), okunoonyereza kulaga nti olina emikisa nga 25% okufa endwadde z’emisuwa n’emisuwa okusinga omuntu alina emiwendo gya bulijjo.

Bannasayansi bakyanoonyereza ku kakwate akatuufu akaliwo wakati w'obulwadde bwa hypertriglyceridemia n'obulamu bw'omutima . Naye kye tumanyi kiri nti ebirungo ebiyitibwa triglycerides mu musaayi gwo gye bikoma okuba ebingi, emikisa gy’okufuna obulwadde obuyitibwa atherosclerosis . Kyangu nnyo. Ekiseera bwe kigenda kiyitawo, amasavu agayitibwa plaque gazimba mu misuwa gyo. Kiba ng’obusagwa obuzimba mu payipu y’amazzi enkadde okumala ekiseera.

Mbeera ki ez’amaanyi eziyinza okuva ku bulwadde bw’emisuwa?

• Obulwadde bw’emisuwa gy’omubiri (carotid artery disease): Buno amasavu bwe gakuŋŋaana mu misuwa emikulu egigasa omusaayi mu bwongo bwo (emisuwa gya carotid), ne gifunza. Kino kye kisinga okuvaako okusannyalala .
• Obulwadde bw’emisuwa: Buno amasavu bwe gakuŋŋaana mu misuwa gy’omusaayi egigabira omutima. Kino kiyinza okuvaako omutima okulwala.
• Obulwadde bw’emisuwa egy’okumpi: Mu mbeera eno, amasavu gazimba mu misuwa egigabira omusaayi mu magulu n’emikono. Kino kiyinza okuvaako obulumi mu magulu ng’otambula.

Ekiseera bwe kigenda kiyitawo, singa embeera zino tezijjanjabwa bulungi, zitera okukulaakulana ne zifuuka ekintu ekiyinza okutta omuntu, gamba ng’okulwala omutima oba okusannyalala.

Triglycerides omungi kitegeeza obulwadde bw’omutima?

Nedda, ebirungo ebiyitibwa triglycerides ebingi si bye bivaako endwadde z’omutima . Wabula, zibeera nsonga ya maanyi nnyo ey’okulwala endwadde z’omutima. Mu ngeri ennyangu, kitegeeza nti otera okufuna obulwadde bw’omutima okusinga omuntu alina eddagala lya triglyceride erya bulijjo.

Kolesterol omungi kye kintu ekirala ekikulu eky’obulabe ekikwatagana n’amasavu mu musaayi. Abantu abamu bayinza okuba nga balina ebirungo ebiyitibwa triglycerides ebingi ne kolesterol omungi. Singa kino kibaawo, emikisa gy’okulwala omutima gyeyongera nnyo.

Ddala triglycerides ziziba emisuwa gy’omusaayi?

Emboozi enzibu katono. Triglycerides si kitundu ku masavu agakwata ku bisenge by’emisuwa, agayitibwa plaque. Kyokka bannassaayansi bakizudde nti okubeera n’ekirungo kya triglycerides ekingi kyongera obulabe bw’okulwala obulwadde bw’emisuwa. Kale kakwate ki akali wakati w'ebintu bino ebibiri?

Lowooza ku nsonga eno bw’otyo. Bw’omala okulya emmere, enkyukakyuka y’omubiri gwo emenya ebiriisa ebiri mu mmere eyo n’ebifuula eby’okukozesa omubiri. Eno nkola ya maanyi etuwa amaanyi era eyamba mu mirimu gy’omubiri egy’enjawulo. Kyokka, ebirungo bino ebiyitibwa triglycerides bwe bimenyekamenyeka, ebimu ku bivaamu bisigala emabega. Bannasayansi bino babiyita "obutundutundu obusigaddewo." Obutoffaali buno bubaamu ebintu nga kolesterol asigaddewo ne asidi z’amasavu. Obutoffaali buno emabegako bwapakibwa wamu ne triglycerides mu bika bya puloteyina eby'enjawulo ebiyitibwa lipoproteins .

Kilowoozeeko ng’omwana omuto aggulawo ekirabo ky’amazaalibwa. Acamuse nnyo okuggyako olupapula lw’okuzinga n’aggyayo akazannyo. Naye, ebitundu by’empapula ebikutuse bimala kugwa wansi, nedda? Ekyo kye kibeera obutundutundu buno obusigaddewo. Tezigasa butereevu mubiri, wabula zitengejja mu musaayi. Obutoffaali buno buyingira mu misuwa, buleeta okuzimba, era buyamba amasavu ago agayitibwa plaques okutandika okutondebwa.

Kale, wadde nga triglycerides tezinywerera butereevu ku bisenge by’emisuwa, mu ngeri etali butereevu zikola embeera obutundutundu obulala obw’obulabe okusibira awo. Eyo y’ensonga enkulu evuddeko obulwadde bw’okuzimba emisuwa.

Triglycerides kigero ki ekiyinza okuvaako omutima okulwala?

Okutwalira awamu, singa triglyceride zo zisukka 200 mg/dL , kyongera ku bulabe bw’okulwala omutima oba okusannyalala. N’olwekyo, ffenna tusaanidde okufuba okukuuma emiwendo gyaffe egya triglyceride wansi wa 150 mg/dL .

Mu butuufu, okwongera okukendeeza ku bulabe bw’endwadde z’omutima, kirungi okukuuma emiwendo gya triglyceride wansi wa 100 mg/dL .

Okendeeza otya ku triglycerides mu bwangu?

Enkyukakyuka mu mmere n’engeri gy’obeera mu bulamu kiyinza okuyamba okukendeeza ku triglyceride mu myezi mitono. Wabula ekisooka kwe kumanya lwaki eddagala lya triglyceride lyo liri waggulu nnyo. Obulwadde bwa hypertriglyceridemia buyinza okuba n’ensonga eziwerako. Mu bino mulimu:

• Ensonga z’emmere (emize emikyamu egy’okulya) .
• Ensonga z‟obulamu (obutakola dduyiro, okunywa sigala, omwenge) .
• Embeera z’obujjanjabi ezimu (ssukaali, obuzibu mu thyroid, obulwadde bw’ekibumba) .
• Eddagala erimu

Ekintu ky’olina okusooka okukola amangu ddala ng’okizudde nti eddagala lya triglyceride liri waggulu kwe kulaba omusawo. Ajja kukubuuza ebibuuzo ebitonotono, yeekenneenye ebyafaayo by’obujjanjabi bwo, era azuule ekivaako omuwendo gwa triglyceride okweyongera mu bwangu.

Olwo, omusawo wo ajja kukuyamba okukola enteekateeka y’okuzza omuwendo gwa triglyceride ku mutindo omulamu. Enteekateeka eno eyinza okubeeramu eddagala erikendeeza ku triglycerides naddala ng’emiwendo gyo giba mingi nnyo. Oba, kiyinza okuzingiramu okujjanjaba embeera y’obujjanjabi erimu.

Omusawo wo era ajja kukuwa amagezi ku nkyukakyuka mu mmere n’engeri gy’obeera. Bulijjo kirungi n’ogoberera amagezi g’omusawo wo. Wabula katutunuulire ebimu ku biragiro eby’awamu ebikakasiddwa okunoonyereza okuyamba okukendeeza ku triglycerides.

Enkyukakyuka mu mmere eziyamba okukendeeza ku triglycerides

Waliwo “abalabe” bana abakulu mu mmere abalinnyisa omuwendo gwa triglyceride:

• Omwenge
• Amasavu agatali malungi(Naddala amasavu agajjudde n’aga trans)
• Simple/Refined Carbohydrates (omugaati, emmere erimu ssukaali) .
• Ssukaali ( sukaali ayongerwa mu mmere n’ebyokunywa) .

Kale, okwewala bino nga bwe kisoboka kijja kukuyamba nnyo okukendeeza ku triglycerides zo n’okuzikuuma ku mutindo omulamu.

Bino bye bimu ku bintu by’oyinza okukola okukendeeza ku triglycerides mu bibinja by’emmere ebitaano ebikulu:

Ekibala:

• Londa ebibala ebibisi .
• Londa ebibala ebifumbiddwa nga temuli ssukaali oba ebibala eby’omu mikebe mu mubisi gw’ebibala. Sekula omubisi nga tonnalya.
• Ebibala ebikalu (nga dates ne prunes) bikome ku kikopo kimu (1⁄4 cup) buli lunaku, kubanga ebibala ebikalu bibaamu ssukaali mungi okusinga ebibala ebibisi.
• Toteekamu ssukaali oba ebiwoomerera ebirala mu bibala.

Eva endirwa:

• Enva endiirwa ezirimu sitaaki (nga amatooke, muwogo, kasooli, n’entangawuuzi) zikomye ku kikopo 1⁄2 omulundi gumu.
• Ebitooke ebifumbe ebiriko amalusu bikomye ku gram nga 85 (nga sayizi gy’osobola okukwata mu ngalo).
• Mu mmere yo ssaako enva endiirwa ezirimu ebikoola ebingi, ebinyeebwa n’enva endiirwa endala ezitaliimu sitaaki mungi .

Emmere ey’empeke:

• Kozesa emmere ey’empeke nga mwanyi, bulgur, couscous, emmwaanyi, n’obuwuka bw’eŋŋaano ng’emmere ey’oku mabbali.
• Bw’oba ​​olonda emmere ey’empeke eyokya n’ennyogovu ku ky’enkya, londa ezirimu waakiri gram 5 ez’ebiwuziwuzi mu mmere.
• Ekirala, londa emmere ey’empeke etaliimu ssukaali atasukka gram 8 buli lw’olya.
• Gezaako pasta y’eŋŋaano enzijuvu oba omuceere ogwa kitaka mu kifo ky’omuceere.
• Bw’oba ​​ogula ebintu ng’omugaati, ebikuta, n’emmere ey’empeke, sooka otunule ku lupapula olabe oba ekimu ku birungo bino kiriko: Whole grain oats, Barley, Corn, Rice, oba Wheat.
• Ekkomo ku mpeke ezirongooseddwa. Mu bino mulimu obuwunga obweru, semolina, omugaati omweru, keeki ne bisikiiti.

Ebirungo ebizimba omubiri:

• Mu mmere yo ssaamu ebyennyanja ebirimu asidi z’amasavu agayitibwa omega-3 amasavu (nga salmon, mackerel, herring, tuna, ne sardines) waakiri emirundi ebiri mu wiiki.
• Londa ennyama etaliimu masavu (amabeere g’enkoko, ennyama y’ente esaliddwamu amasavu) era weewale ennyama erimu amasavu (ennyama y’embizzi, sosegi, ennyama).
• Ggyako amasavu n’olususu ebirabika mu nnyama nga tonnafumba.
• Ebinyeebwa (entangawuuzi, entangawuuzi, ebinyeebwa ebibisi, entangawuuzi) nsibuko nnungi ya puloteyina.

Emmere y’amata:

• Londa yogati atali muwoomu mu kifo kya yogati owa bulijjo.
• Londa amata ne kkeeki ezitaliimu masavu oba ezitaliimu masavu.

Ekisembayo, gufuule omuze okusoma ebiwandiiko ebiwandiikiddwako ng’ogula ebintu. Tutera okulya emmere erimu ssukaali omungi nga tetumanyi na kukimanya. Singa ekimu ku bigambo bino wammanga kirabika ku ntandikwa y’olukalala lw’ebirungo ku mmere n’ebyokunywa ebipakiddwa, kitegeeza nti emmere eyo erimu ssukaali omungi. Ekkomo oba ggyawo emmere zino bw’oba ​​osobola:

• Sukarose (Sucrose) nga
• Glucose ow’ekika kya Glucose
• Ekirungo kya Fructose
• Siropu wa kasooli
• Siropu wa kasooli alimu ekirungo kya fructose ekingi
• Maltose
• Enjuki (wadde nga ya butonde, si kirungi kuginywa nnyo) .
• Molasses/Treacle (nga waliwo obukwakkulizo) .

Ebiwandiiko by’ebintu oba ebipapula biyinza okuwandiika nti “tebiriimu masavu.” Kikulu okukendeeza ku masavu g’olya okutwalira awamu. Wabula kijjukire nti dessert nnyingi eziwandiikiddwaako nti “tezirina masavu” zitera okubaamu ssukaali mungi okusinga ezirimu amasavu amajjuvu, era zisobola okuba ne kalori ze zimu. N’olwekyo, kkomo ku dessert zino oba funa ebirala ebisingako obulamu, gamba ng’ebibala ebibisi oba ice popsicles ezitaliimu ssukaali.

Enkyukakyuka mu bulamu eziyamba okukendeeza ku triglycerides

Enkyukakyuka mu bulamu nazo kikulu okukendeeza ku triglycerides. Enkyukakyuka ezimu zikwata ku budde n’ekika ky’emmere gy’olya. Ebirala bizingiramu emize gyo egya bulijjo. Kuuma amagezi gano mu birowoozo:

• Weewale okulya ekiro ekikeesezza olwaleero. Maliriza ekyeggulo kyo ng’ebula essaawa 2-3 okwebaka.
• Tobuuka mmere. Bw’onookola bw’otyo, omulundi oguddako ojja kukemebwa okulya ennyo.
• Lya emmere entonotono, enfunda eziwera olunaku lwonna. Ng’oggyeeko emmere yo enkulu essatu, beera n’emmere ey’akawoowo waakiri bbiri ezirimu obulamu.
• Dduyiro buli kiseera. Londa dduyiro gw’onyumirwa era mukole waakiri eddakiika 30 olunaku. Ebintu ng’okutambula amangu, okudduka, okuvuga obugaali oba okuwuga birungi.
• Tambula nga bwe kisoboka mu biseera by’otambula buli lunaku. Simba mmotoka yo ewala katono, kozesa amadaala mu kifo kya lifuti, era owummuleko eddakiika ttaano ng’otambula ng’okola.
• Bw’oba ​​onywa sigala, lekera awo.
• Komya oba okukomya ddala okunywa omwenge.

N’ekisembayo, ekintu eky’okulowoozaako.

Triglycerides kintu emibiri gyaffe kye kyetaaga naye okufaananako n’ekintu kyonna, okuziyitirira kiyinza okwongera ku bulabe bw’okufuna endwadde z’omutima. Singa ekirungo kya triglyceride kibeera kinene, yogerako n’omusawo wo ku bintu ebirala ebiyinza okuvaako endwadde z’omutima n’ebyo by’oyinza okukola okukendeeza ku bulabe bwo.

Emirundi mingi, enkyukakyuka ennyangu mu mmere n’engeri y’obulamu zisobola okuleeta enjawulo nnene. Ekisinga obukulu kwe kukwatagana. Tandika n’enkyukakyuka entonotono era ozikole buli lunaku. Mpolampola yongera ku mize emirungi. Buulira ab’omu maka go ne mikwano gyo ebiruubirirwa byo, basobole okukuyamba mu lugendo lwo. Obulamu bwo buli mu mikono gyo!

` Triglycerides, obulwadde bw’omutima, kolesterol, okuzimba emisuwa, emmere ennungi, dduyiro, amasavu mu musaayi