Tiyeni tiphunzire za mafuta (triglycerides) m'magazi mwanu ndi momwe amakhudzira mtima.

Kodi mwayang'ana lipoti la magazi posachedwapa? Ndiye mwina mwawona mawu akuti " Cholesterol" ndi " Triglycerides" . Ngakhale anthu ambiri amalankhula za cholesterol , sadziwa bwino zomwe triglycerides ndi. Ndiye, kodi triglycerides izi ndi chiyani? Nchifukwa chiyani ndizofunikira kwambiri pa thanzi la mtima wathu? Tiyeni tikambirane za izo mwatsatanetsatane lero.

Kodi ma triglycerides ndi chiyani?

Mwachidule, ma triglyceride ndi mtundu waukulu wa mafuta m'magazi mwathu. Mukadya, thupi lanu limasintha ma calories owonjezera kuchokera ku chakudya chimenecho, ma calories omwe sagwiritsidwa ntchito nthawi yomweyo, kukhala ma triglyceride ndikuwasunga m'maselo amafuta. Pambuyo pake, mukafuna mphamvu, mahomoni amatulutsa ma triglyceride amenewa.

Choncho, matupi athu amafunikira zina mwa izi kuti atipatse mphamvu ndi kutithandiza kukhala ndi moyo tsiku lonse. Komabe, vuto limayamba pamene zinthuzi zambiri zikuwonjezeka m'magazi . Pamene kuchuluka kwa triglyceride m'magazi kuli kokwera kuposa masiku onse, timatcha vutoli hypertriglyceridemia . Ngati vutoli silinachiritsidwe bwino, lingayambitse kuwonongeka kwakukulu kwa mtima ndi mitsempha yamagazi.

Kodi pali ubale wotani pakati pa triglycerides ndi matenda a mtima?

Tsopano mwina mukuganiza kuti, “Chabwino, n’chiyani chimachitika ku mtima pamene triglycerides izi zili pamwamba?” Kwenikweni, hypertriglyceridemia ndi vuto lomwe lingayambitse matenda a mtima.Chiwopsezo chotenga matenda a mtima chimawonjezeka kwambiri. Mwachitsanzo, ngati mulingo wa triglycerides (Triglycerides) uli wokwera kuposa 200 mg/dL (milligrams pa deciliter), kafukufuku akuwonetsa kuti muli ndi mwayi wofa ndi matenda a mtima ndi 25% kuposa munthu amene ali ndi mulingo wabwinobwino.

Asayansi akuphunzirabe za mgwirizano weniweni pakati pa hypertriglyceridemia ndi thanzi la mtima . Koma chomwe tikudziwa ndichakuti kuchuluka kwa triglycerides m'magazi mwanu, chiopsezo chanu chotenga matenda otchedwa atherosclerosis chimawonjezeka. Ndi zophweka kwambiri. Pakapita nthawi, mafuta omwe amatchedwa plaque amasonkhana m'mitsempha yanu. Zili ngati dzimbiri lomwe limasonkhana mu chitoliro chakale chamadzi pakapita nthawi.

Ndi matenda otani omwe angayambitsidwe ndi atherosclerosis?

• Matenda a mitsempha ya carotid: Izi zimachitika pamene mafuta amasonkhana m'mitsempha ikuluikulu yomwe imapereka magazi ku ubongo wanu (mitsempha ya carotid), zomwe zimapangitsa kuti ichepetse. Ichi ndi chomwe chimayambitsa sitiroko .
• Matenda a mitsempha ya mtima: Izi zimachitika pamene mafuta amaunjikana m'mitsempha ya mtima yomwe imapereka magazi kumtima. Izi zingayambitse matenda a mtima .
• Matenda a mitsempha ya m'mitsempha: Pa vutoli, mafuta amasonkhana m'mitsempha yomwe imapereka magazi ku miyendo ndi m'manja. Izi zingayambitse kupweteka m'miyendo poyenda.

Pakapita nthawi, ngati matendawa sanachiritsidwe bwino, amakhala pachiwopsezo chachikulu chodzakhala chinthu choopsa monga matenda a mtima kapena sitiroko.

Kodi kuchuluka kwa triglycerides m'magazi kumatanthauza matenda a mtima?

Ayi, kuchuluka kwa triglycerides m'magazi si chifukwa cha matenda a mtima . Komabe, ndi chinthu chachikulu chomwe chimayambitsa matenda a mtima. Mwachidule, zikutanthauza kuti muli ndi mwayi waukulu wodwala matenda a mtima kuposa munthu amene ali ndi triglycerides yokwanira.

Kuchuluka kwa mafuta m'thupi ndi chinthu china chachikulu chomwe chimayambitsa matenda a lipid m'magazi. Anthu ena akhoza kukhala ndi triglycerides yambiri komanso cholesterol yambiri. Ngati izi zitachitika, chiopsezo cha matenda a mtima chimawonjezeka kwambiri.

Kodi ma triglycerides amatsekerezadi mitsempha yamagazi?

Nkhani yake ndi yovuta kwambiri. Ma triglycerides si mbali ya mafuta omatira omwe amamatira kumakoma a mitsempha yamagazi, otchedwa plaque. Komabe, asayansi apeza kuti kukhala ndi triglycerides yambiri kumawonjezera chiopsezo chotenga atherosclerosis. Ndiye kodi pali kugwirizana kotani pakati pa ziwirizi?

Taganizirani izi motere. Mukadya chakudya, kagayidwe ka thupi lanu kamaphwanya michere yomwe ili mu chakudyacho ndikupangitsa kuti thupi lizigwiritse ntchito. Iyi ndi njira yofunika kwambiri yomwe imatipatsa mphamvu komanso imathandizira magwiridwe antchito osiyanasiyana a thupi. Komabe, pamene ma triglycerides awa aphwanyidwa, zinthu zina zimasiyidwa. Asayansi amatcha izi "tinthu totsalira." Tinthu timeneti tili ndi zinthu monga cholesterol yotsala ndi mafuta acids. Tinthu timeneti tinkaphatikizidwa kale ndi triglycerides m'mapuloteni apadera otchedwa lipoproteins .

Taganizirani ngati mwana wamng'ono akutsegula mphatso ya tsiku lobadwa. Akusangalala kwambiri kuchotsa pepala lokulunga ndi kuchotsa chidolecho. Koma, zidutswa za pepala zong'ambika zimangogwera pansi, sichoncho? Ndicho chimene tinthu totsalati tili. Sitipindulitsa thupi mwachindunji, koma timayandama m'magazi. Tinthuti timalowa m'mitsempha yamagazi, zimayambitsa kutupa, ndipo zimathandiza kuti mafuta omwe amatchedwa ma plaque ayambe kupangika.

Ngakhale kuti triglycerides sizimamatira mwachindunji kumakoma a mitsempha yamagazi, mwanjira ina zimapangitsa kuti tinthu tina toyipa tizikhala pamenepo. Ndicho chifukwa chachikulu chomwe chimayambitsa matenda a atherosclerosis.

Kodi ndi mulingo wanji wa triglycerides womwe ungayambitse matenda a mtima?

Kawirikawiri, ngati kuchuluka kwa triglyceride m'magazi anu kuli pamwamba pa 200 mg/dL , kumawonjezera chiopsezo chanu chokhala ndi matenda a mtima kapena sitiroko. Chifukwa chake, tonse tiyenera kuyesetsa kuti kuchuluka kwa triglyceride m'magazi athu kukhale pansi pa 150 mg/dL .

Ndipotu, kuti muchepetse chiopsezo cha matenda a mtima, ndi bwino kusunga kuchuluka kwa triglyceride pansi pa 100 mg/dL .

Kodi mungachepetse bwanji triglycerides mwachangu?

Kusintha zakudya ndi moyo wanu kungathandize kuchepetsa kuchuluka kwa triglyceride m'miyezi ingapo. Komabe, choyamba ndikupeza chifukwa chake kuchuluka kwa triglyceride m'magazi anu kuli kokwera kwambiri. Hypertriglyceridemia ikhoza kukhala ndi zifukwa zingapo. Izi zikuphatikizapo:

• Zinthu zokhudzana ndi zakudya (makhalidwe oipa a kudya)
• Zinthu zokhudzana ndi moyo (kusachita masewera olimbitsa thupi, kusuta fodya, kumwa mowa)
• Matenda ena (shuga, mavuto a chithokomiro, matenda a impso)
• Mankhwala ena

Chinthu choyamba chomwe muyenera kuchita mukangodziwa kuti triglyceride yanu yakwera ndikuonana ndi dokotala wanu. Iye adzakufunsani mafunso angapo, adzaunikanso mbiri yanu yachipatala, ndikupeza chomwe chachititsa kuti triglyceride yanu ikwere mwadzidzidzi.

Kenako, dokotala wanu adzakuthandizani kupanga dongosolo loti milingo yanu ya triglyceride ibwererenso pamlingo wabwino. Dongosololi likhoza kuphatikizapo mankhwala ochepetsa triglycerides yanu, makamaka ngati milingo yanu ndi yayikulu kwambiri. Kapena, lingaphatikizepo kuchiza matenda enaake omwe angayambitse vutoli.

Dokotala wanu adzakupatsaninso malangizo okhudza kusintha zakudya ndi moyo wanu. Nthawi zonse ndi bwino kutsatira malangizo a dokotala wanu. Komabe, tiyeni tiwone malangizo ena omwe kafukufuku wasonyeza kuti amathandiza kuchepetsa triglycerides.

Kusintha zakudya zomwe zimathandiza kuchepetsa triglycerides

Pali "adani" anayi akuluakulu omwe amawonjezera kuchuluka kwa triglycerides m'thupi:

• Mowa
• Mafuta osapatsa thanzi(Makamaka mafuta okhuta ndi osinthika)
• Chakudya Chosavuta/Choyeretsedwa (buledi, zakudya zotsekemera)
• Shuga ( shuga wowonjezeredwa ku chakudya ndi zakumwa)

Choncho, kupewa izi momwe mungathere kudzakuthandizani kwambiri kuchepetsa triglycerides yanu ndikuisunga pamlingo wabwino.

Nazi zinthu zina zomwe mungachite kuti muchepetse triglycerides m'magulu asanu akuluakulu azakudya:

Chipatso:

• Sankhani zipatso zatsopano .
• Sankhani zipatso zozizira zopanda shuga wowonjezera kapena zipatso zam'chitini mu madzi a zipatso. Sefa madziwo musanadye.
• Chepetsani kudya zipatso zouma (monga zipatso za tende ndi prunes) mpaka chikho chimodzi (¼ chikho) patsiku, chifukwa zipatso zouma zimakhala ndi shuga wambiri kuposa zipatso zatsopano.
• Musawonjezere shuga kapena zinthu zina zotsekemera ku chipatsocho.

Ndiwo zamasamba:

• Chepetsani kudya ndiwo zamasamba zokhala ndi sitachi (monga mbatata, mbatata, chimanga, ndi nandolo) mpaka theka la chikho nthawi imodzi.
• Chepetsani kuchuluka kwa mbatata zophikidwa ndi zikopa mpaka pafupifupi magalamu 85 (pafupifupi kukula komwe mungagwire m'dzanja lanu).
• Onjezerani ndiwo zamasamba zobiriwira zokhala ndi ulusi wambiri, nyemba, ndi ndiwo zina zamasamba zopanda sitachi wambiri muzakudya zanu.

Chimanga:

• Gwiritsani ntchito tirigu wonse monga barele, bulgur, couscous, mapira, ndi tirigu ngati mbale yowonjezera.
• Mukasankha chimanga chotentha ndi chozizira cha chakudya cham'mawa, sankhani chomwe chili ndi magalamu osachepera 5 a ulusi wazakudya pa kutumikira kulikonse.
• Komanso, sankhani chimanga chomwe chili ndi shuga wosapitirira magalamu 8 pa kutumikira kulikonse.
• Yesani pasitala wa tirigu wonse kapena mpunga wa bulauni m'malo mwa mpunga.
• Mukagula zinthu monga buledi, makeke, ndi chimanga, choyamba yang'anani pa chizindikirocho kuti muwone ngati chimodzi mwa zosakaniza izi chilipo: Ma oat athunthu, Balere, Chimanga, Mpunga, kapena Tirigu.
• Chepetsani kudya tirigu woyengedwa bwino. Izi zikuphatikizapo ufa woyera, semolina, buledi woyera, makeke, ndi mabisiketi.

Mapuloteni:

• Phatikizani nsomba zomwe zili ndi mafuta a omega-3 (monga salimoni, mackerel, herring, tuna, ndi sardines) muzakudya zanu osachepera kawiri pa sabata.
• Sankhani nyama yopanda mafuta ambiri (chifuwa cha nkhuku, nyama ya ng'ombe yopanda mafuta ambiri) ndipo pewani kudya nyama yonenepa (nkhumba, soseji, nyama za nyama).
• Chotsani mafuta ndi khungu looneka bwino mu nyama musanaphike.
• Nyemba (nyemba, nsawawa, nyemba zobiriwira, nandolo) ndi gwero labwino la mapuloteni.

Zakudya za mkaka:

• Sankhani yogati wotsekemera pang'ono m'malo mwa yogati wamba.
• Sankhani mkaka ndi tchizi wopanda mafuta ambiri kapena wopanda mafuta ambiri.

Pomaliza koma osati chofunika kwambiri, khalani ndi chizolowezi chowerenga zilembo mukamagula zinthu. Nthawi zambiri timadya zakudya zomwe zili ndi shuga wambiri osazindikira. Ngati mawu aliwonse omwe ali pansipa akupezeka kumayambiriro kwa mndandanda wa zosakaniza pa zakudya ndi zakumwa zomwe zapakidwa m'matumba, zikutanthauza kuti chakudyacho chili ndi shuga wambiri. Chepetsani kapena chotsani zakudya izi ngati mungathe:

• Sukrose
• Shuga
• Fructose
• Madzi a chimanga
• Madzi a chimanga okhala ndi fructose wambiri
• Maltose
• Uchi (ngakhale kuti ndi wachilengedwe, sikoyenera kudya wochuluka kwambiri)
• Molasses/Treacle (ndi zoletsa)

Zolemba za malonda kapena mapaketi anganene kuti “opanda mafuta.” Ndikofunikira kuchepetsa kudya mafuta ambiri. Komabe, kumbukirani kuti makeke ambiri olembedwa kuti “opanda mafuta” nthawi zambiri amakhala ndi shuga wochuluka kuposa omwe ali ndi mafuta ambiri, ndipo amatha kukhala ndi ma calories ofanana. Chifukwa chake, chepetsani makeke awa kapena pezani njira zina zabwino, monga zipatso zatsopano kapena ma ice popsicles opanda shuga.

Kusintha kwa moyo komwe kumathandiza kuchepetsa triglycerides

Kusintha kwa moyo ndikofunikiranso kuti muchepetse triglycerides. Kusintha kwina kumakhudza nthawi ndi mtundu wa chakudya chomwe mumadya. Kundi kumakhudzanso zizolowezi zanu za tsiku ndi tsiku. Kumbukirani malangizo awa:

• Pewani kudya usiku kwambiri. Malizitsani chakudya chanu chamadzulo maola awiri kapena atatu musanagone.
• Musamadye chakudya chochuluka. Ngati mutadya, mudzalakalaka kudya mopitirira muyeso nthawi ina.
• Idyani pang'ono, nthawi zambiri tsiku lonse. Kuwonjezera pa zakudya zanu zazikulu zitatu, idyani zokhwasula-khwasula ziwiri zopatsa thanzi.
• Chitani masewera olimbitsa thupi nthawi zonse. Sankhani masewera olimbitsa thupi omwe mumakonda ndipo chitani kwa mphindi zosachepera 30 patsiku. Zinthu monga kuyenda mwachangu, kuthamanga, kukwera njinga, kapena kusambira ndi zabwino.
• Yendani mochuluka momwe mungathere paulendo wanu watsiku ndi tsiku. Imani galimoto yanu patali pang'ono, gwiritsani ntchito masitepe m'malo mwa elevator, ndipo pumulani kuyenda kwa mphindi zisanu panthawi ya ntchito.
• Ngati mukusuta, siyani.
• Chepetsani kapena siyani kumwa mowa kwathunthu.

Pomaliza, pali chinthu choti muganizire.

Ma triglycerides ndi chinthu chomwe matupi athu amafunikira, koma monga china chilichonse, kuchuluka kwake kungapangitse kuti mukhale ndi chiopsezo cha matenda a mtima. Ngati muli ndi triglycerides yambiri, lankhulani ndi dokotala wanu za zinthu zina zomwe mungakhale nazo zomwe zingakubweretsereni chiopsezo cha matenda a mtima komanso zomwe mungachite kuti muchepetse chiopsezo chanu.

Kawirikawiri, kusintha kosavuta pa zakudya ndi moyo kungapangitse kusiyana kwakukulu. Chofunika kwambiri ndi kusasinthasintha. Yambani ndi kusintha pang'ono ndikuchita tsiku lililonse. Pang'onopang'ono onjezerani zizolowezi zabwino. Uzani banja lanu ndi anzanu za zolinga zanu, kuti akuthandizeni paulendo wanu. Thanzi lanu lili m'manja mwanu!

Triglycerides , matenda a mtima, cholesterol, atherosclerosis, zakudya zabwino, masewera olimbitsa thupi, mafuta m'magazi