Unofanira kunge wakanzwa nezve cholesterol, handiti? Pamwe unoziva kuti cholesterol yako yakakwira. Asi chii chaunoziva nezve 'Triglycerides'? Iyi imhando yakakosha yemafuta (lipid) muropa redu. Kunyangwe tichiwanzotaura nezve cholesterol, hatitauri zvakawanda nezve triglycerides idzi. Asi kuwedzera kwehuwandu uhwu hakuna kunaka pahutano hwedu.
Chii chinonzi triglycerides chaizvo?
Zvichitaurwa zviri nyore, triglycerides ndiwo rudzi rukuru rwemafuta mumiviri yedu. Muviri unochengeta macalorie akawandisa atinodya, kungave kubva muzvikafu zvakaita sebota nemafuta, kana kubva muhuwandu hwemacalorie atinopisa. Izvi zvinochengetwa setriglycerides. Saka, kana muviri uchida simba, unoshandisa matriglycerides aya akachengetwa.
Izvi zvinoreva kuti tinoda huwandu hwakati hwe triglycerides kuti tirambe tiine hutano hwakanaka. Asi dambudziko rinomuka kana izvi zvanyanya kukwira.
Tsvagiridzo yagara ichiratidza kuti huwandu hwakawanda hwe triglyceride hwakabatana zvakananga nematambudziko makuru ehutano akadai sechirwere chemwoyo, kurwara kwemoyo, uye sitiroko . Njodzi iyi yakanyanya kuwanda kuvanhu vane huwandu hwakaderera hweHDL, "cholesterol yakanaka," uye avo vane chirwere cheshuga cherudzi rwechipiri. Kana uine mamwe mamiriro anowedzera njodzi yako yechirwere chemwoyo, akadai sechirwere cheshuga kana BP, chiremba wako angangotarisa huwandu hwe triglyceride yako.
Mashoko akanaka ndeekuti pane zvakawanda zvaunogona kuita kuti uderedze huwandu hwe triglycerides mumuviri wako uye urarame hupenyu hune hutano.
Hukama huripo pakati pe triglycerides ne 'good cholesterol' (HDL)
HDL (High-Density Lipoprotein) ndiyo mhando yatinodaidza kuti "cholesterol yakanaka." Basa rayo guru nderekuchenesa ropa nekubvisa "cholesterol yakaipa," LDL (Low-Density Lipoprotein), iyo inogona kuungana mutsinga dzeropa.
Kazhinji, pane hukama hwakasiyana pakati pe triglycerides neHDL. Izvi zvinoreva kuti, sezvo huwandu hwe triglycerides muropa rako huchiwedzera, huwandu hweHDL yako hunodzikira. Uye kana huwandu hweHDL yako hwakakwira, huwandu hwe triglycerides muropa rako hunogona kunge hwakaderera. Asi hechino chinhu chakakosha chekucherechedza. Dzimwe nguva, kunyangwe huwandu hweHDL yako hwakajairwa, huwandu hwe triglyceride muropa rako hunogona kunge hwakakwira. Tsvagiridzo yakaratidza kuti, zvisinei nehuwandu hweHDL yako, huwandu hwe triglyceride muropa rako hunogona kunge huri panjodzi yechirwere chemwoyo.
Ndezvipi zvikonzero zve triglycerides yakakwira mumuviri?
Heano mamwe ezvikonzero zvikuru nei triglycerides mazinga anogona kuwedzera:
- Kufuta: Kurema kwemuviri kunokanganisa izvi.
- Kusaita maekisesaizi: Kusaita maekisesaizi emuviri.
- Zvikafu zvine shuga yakawanda nemafuta: Kunyanya kunwa zvinwiwa zvinotapira kakawanda, zvekudya zvebhekari, uye zvekudya zvine mafuta akawanda.
- Kunwa doro zvakanyanya: Doro rinowedzera zvakananga huwandu hwe triglycerides mumuviri.
- Mimwe mishonga: Mimwe mishonga inoshandiswa pakurapa HIV, kenza yemazamu, uye kashoma, mimwe mishonga inoshandiswa pakurapa BP yakakwira.
- Zvimwe zvirwere: Chirwere cheshuga chisingadzoreki, chirwere cheitsvo, chirwere chethyroid, uye chirwere chechiropa.
- Zvinhu zvinokonzerwa nemajini: Zvirwere zvemajini zvinotadzisa muviri kuputsa mafuta zvakanaka.
- Madzinza ekuSouth Asia: Vanhu vanobva kunyika dzedu, kureva kuti, vanhu vanobva kunyika dzakadai seSri Lanka, India, nePakistan, vane mukana wepamusoro wechirwere ichi.
Mazinga e triglyceride anoyerwa sei?
Kuongororwa kweropa kweizvi kunonzi 'Lipid Profile'. Kuongororwa uku kunoyera huwandu hwese hwecholesterol netriglyceride mumuviri wako. Chiremba wako anowanzo kukukurudzira kuti utsanye (usadye kana kunwa chimwe chinhu kunze kwemvura) kwemaawa angangoita 9-12 usati waita bvunzo iyi.
Mazinga acho anorongwa zvichienderana nemigumisiro yebvunzo yekutsanya seinotevera:
| Dhigirii | Kukosha (mu mg/dL) |
|---|---|
| Hutano hwakanaka (Zvakajairika) | Zvisingasviki 150 mg/dL |
| Muganho wepamusoro | 150 - 199 mg/dL |
| Dhigirii repamusoro (Dziri pamusoro) | 200 - 499 mg/dL |
| Nzvimbo Yakakwirira Zvikuru/Ine Ngozi | 500 mg/dL kana kupfuura |
Zvakakosha zvikuru kuti munhu mukuru wese ane makore makumi maviri agare achiongororwa chirwere ichi.
Ma triglycerides anova nengozi padanho ripi?
Chero chipi zvacho chinodarika 500 mg/dL chinoonekwa sechakakwira zvikuru. Huremu uhwu hune chekuita zvakananga nematambudziko echiropa nepancreas. Zvikuru, zvinogona kutungamira kuchirwere chine njodzi chinonzi pancreatitis .
Kana huwandu hwe triglyceride hukadarika 1,500 mg/dL , zvine njodzi huru. Muzviitiko zvakadaro, zviratidzo zvakaita sekukanganwa, kuzvimba kwechiropa nespleen, uye kurwadziwa kwakanyanya mudumbu zvinogona kuitika.
Chii chatinofanira kuita kuti tideredze triglycerides?
Zvakajairika kuti unzwe kunetseka zvishoma paunoona kuti triglycerides yako yakakwira. Zvisinei, pane zvakawanda zvaunogona kuita kuti udzore izvi. Kuchinja kudiki mumararamiro ako kunogona kuita mutsauko mukuru.
1. Kurovedza muviri.
Kurovedza muviri ndeimwe yenzira dzakanakisisa dzekuderedza triglycerides. Edza kurovedza muviri kwemaminitsi makumi matatu pazuva, mazuva mashanu pasvondo. Chero chinhu chakadai sekufamba nekukurumidza, kumhanya, kuchovha bhasikoro, kana kushambira chakanaka. Kana usati wamborovedza muviri kare, tanga zvishoma nezvishoma.
2. Dzora huremu hwako.
Kana wakafuta, kuderedza uremu chinhu chakakosha. Kurovedza muviri uye kudya kwakakosha. Deredza kudya kwako macalorie pazuva. Isa michero, miriwo, nyama isina mafuta akawanda, uye chikafu chemukaka chine mafuta mashoma . Kurega zvinwiwa zvine shuga uye chikafu chine shuga yakawanda kunobatsira zvikuru.
3. Sarudza mafuta ane hutano
Chenjerera nezvemhando dzemafuta aunodya. Deredza mafuta emhuka (nyama, bota, chizi) uye mafuta etrans (margarine, chikafu chakagadzirwa nemaoko). Pane kudaro, idya mafuta akawanda ane hutano (mafuta asina mafuta akawanda uye asina mafuta akawanda) anowanikwa mumafuta emuorivhi, nzungu, uye mamwe marudzi ehove. Kudya hove dzine mafuta akawanda, kunyanya idzo dzakapfuma muOmega -3 (dzakadai sesalmon, mackerel, herring, uye sardines) kanenge kaviri pasvondo kunogona kubatsira kuderedza triglycerides.
4. Deredza doro
Kunyangwe doro diki rinogona kukonzera kuti triglycerides ikwire kamwe kamwe, saka zvakakosha kurega kunwa doro zvachose kana kuideredza zvakanyanya sezvinobvira.
Mishonga yekudzora triglycerides
Kune avo vasingagoni kudzora huwandu hwavo nekuchinja mararamiro avo chete, kunyanya avo vari panjodzi huru yechirwere chemwoyo, chiremba wenyu anogona kunyora mishonga. Sarudzo iyi inofanira kuitwa nachiremba wenyu chete.
- Fibrates: Iyi mishonga inoshanda zvikuru pakuderedza triglycerides.
- Mafuta ehove ane omega-3: Makapisi emafuta ehove ane omega-3 acids (anonyorerwa nachiremba) anobatsira kudzora triglycerides.
- Niacin (Niacin / Nicotinic acid): Uyu mushonga unoderedzawo triglycerides.
- MaStatins: Kunyangwe aya ari mhando yemishonga inonyorerwa kuderedza cholesterol, anogonawo kuderedza huwandu hwe triglyceride ne20%-40%.
Chinhu chinonyanya kukosha ndechekuti kunyangwe ukatora mishonga, zvakakosha kuti urambe uine mararamiro ane hutano. Zvakare, udza chiremba wako nezve mimwe mishonga, mavhitamini, kana zvimwe zvinovaka muviri zvauri kutora. Mimwe mishonga (semuenzaniso, beta-blockers, mapiritsi ekudzivirira pamuviri) inogona kuwedzera huwandu hwe triglycerides.
Zvikafu zvakakodzera uye zvisina kukodzera vanhu vane triglycerides yakakwira
Nekugadzirisa kudya kwako, unogona kudzora zvakanyanya huwandu hwe triglyceride mumuviri wako.
| ✅ Zvinhu zvakakodzera kudyiwa | ❌ Zvinhu zvekusadya |
|---|---|
| Zviyo zvese (mupunga webrown, oats, millet) | Zvikafu zvine shuga nezvinonaka (makeke, mabhisikiti, toffee, ice cream) |
| Nzungu dzisina kusimba (nyemba, nyemba, bhinzi dzegirini) | Zvinwiwa zvinotapira (soda, cordial, zvinwiwa zvemichero zvakaputirwa) |
| Hove dzine mafuta (salmon, mackerel, herring, salmon) | Nyama yakagayiwa nenyama tsvuku (nyama yemombe, nyama yenguruve) |
| Muriwo mutsva nemichero (kunyanya ine ruvara rwakasviba) | Zvikafu zvakakangwa (mupunga wakakangwa, machipisi, ma cutlets) |
| Nzungu nemafuta emunzungu (cashews, nzungu, maarumondi) | Bota, margarine, nemukaka wose |
Mharidzo Yekuenda Nayo Kumba
- MaTriglycerides haasi chinhu chekuregeredza. Ndiwo anonyanya kukonzera chirwere chemwoyo nestroke.
- Chinhu chinonyanya kukosha ndechekugara uchiongorora huwandu hwemafuta muropa rako (Lipid Profile).
- Kana huwandu hwe triglyceride mumuviri wako hwakwira, kurukura nachiremba wako nezvechirongwa chekurapa.
- Dambudziko iri rinogona kugadziriswa zvinobudirira kuburikidza nekudya, kurovedza muviri, uye, kana zvichidikanwa, mishonga.
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