Wakamboona here izwi rekuti 'Triglycerides' pamushumo weropa rako? Chiremba wako angangodaro akakuudza nezvazvo. Vanhu vazhinji vanoziva nezve cholesterol, asi havazivi chaizvo kuti triglycerides idzi chii kana kuti nei dzichikosha. Usazvidya moyo, tichataura nezvazvo nenzira iri nyore uye ine hushamwari nhasi.
Chii chinonzi triglycerides chaizvo?
Zvichitaurwa zviri nyore, triglycerides rudzi rwemafuta anowanikwa muropa rako. Kutaura zvazviri, ndiwo rudzi rukuru rwemafuta ari mumiviri yedu.
Funga nezvazvo, kana zamu rehuku rakabikwa zvakanaka, mafuta emhando yero anogadzirwa pamusoro, handiti? Ndizvo zvakaita. Miviri yedu inowana triglycerides kubva muzvinhu zvakaita semafuta, bota, nemafuta emhuka zvatinodya. Pamusoro pezvo, chiropa chedu chinogonawo kugadzira triglycerides. Unoziva here kuti zvinoitwa sei? Patinodya macalorie akawanda kupfuura atinoda, kunyanya makabhohaidhiretsi (semuenzaniso chingwa, mupunga, zvihwitsi), chiropa chinoshandura macalorie iwayo ekuwedzera kuita triglycerides uye chinoachengeta mumasero edu emafuta kuti azoshandiswa gare gare.
MaTriglycerides haana "kuipa" kana aripo muhuwandu hwakajairika. Kutaura zvazviri, akakosha kuti tirarame.
- Ipai simba kumhasuru dzedu.
- Chengetedza kupisa kwemuviri.
- Ipa simba remamwe mabasa emuviri.
Asi, kufanana necholesterol, kana triglyceride mazinga akakwira zvakanyanya, zvinowedzera njodzi yako yechirwere chemwoyo. Asi mashoko akanaka ndeekuti, kune nzira dzaungashanda pamwe chete nachiremba wako kudzora mazinga aya.
Ndezvipi zvikonzero zve triglycerides yakakwira mumuviri?
Pane zvikonzero zvakawanda zvinoita kuti huwandu hwe triglyceride mumuviri wako huve hwakakwira kupfuura hutano. Ngationei kuti ndezvipi.
| Chikonzero | Tsananguro |
|---|---|
| Kudya | Kudya chikafu chine mafuta akawanda, shuga, uye makabhohaidhiretsi kakawanda. |
| Kurema zvakanyanya | Kuwanda kwemafuta mumuviri (BMI) kwe25 kana kupfuura. Kuunganidzwa kwemafuta, kunyanya mudumbu. |
| Kusaita maekisesaizi | Kusaita maekisesaizi kunoita kuti zviomere muviri kupisa shuga ne triglycerides. |
| Tsika dzakaipa | Kusvuta uye kunwa doro zvakanyanya. |
| Zvimwe zvirwere | Chirwere cheshuga, chirwere chethyroid, chirwere chechiropa kana cheitsvo zvisingatarisirwi zvakanaka. |
| Zvikonzero zvemajini | Zvimwe zvirwere zvemajini zvinogarwa nhaka. |
| Mimwe mishonga | Mishonga yakaita semamwe mahormone, beta-blockers, uye corticosteroids. |
Ungaziva sei mazinga ako e triglyceride?
Ma triglycerides akawanda kazhinji haakonzeri zviratidzo . Nzira chete yekuziva ndeyekuongororwa ropa kunonzi Lipid Panel . Izvi zvinoyera huwandu hwe cholesterol yako ne triglyceride.
Chinhu chinonyanya kukosha kutsanya kwemaawa angangoita 8-12 usati waita bvunzo iyi. Kana wakambodya kana kunwa nguva pfupi yadarika, mafuta ari muchikafu ichocho anogona kukanganisa mhedzisiro yebvunzo.
Zvinokurudzirwa kuti uedze Lipid Panel kanenge makore mashanu ega ega mushure memakore makumi maviri. Zvisinei, kana uine zvinhu zvinokonzera chirwere chemwoyo, chiremba wako anogona kukuudza kuti uedze iyi bvunzo nekukurumidza uye kakawanda.
Mazinga eTriglyceride uye zvazvinoreva
Tafura iyi ichakubatsira kunzwisisa kukosha kweropa rako. Mazinga aya anoyerwa mumamirigiramu pa deciliter (mg/dL).
| Dhigirii | Kukosha (mg/dL) |
|---|---|
| Hutano hwakanaka (Zvakajairika) | Zvisingasviki 150 |
| Muganho wepamusoro | 150 kusvika 199 |
| Dhigirii repamusoro | Kubva pa200 kusvika pa499 |
| Yakakwirira Zvikuru | 500 kana kupfuura |
Kuwedzera kwe triglycerides mumuviri, kunyanya kana cholesterol yako "yakanaka" (HDL) yakaderera uye cholesterol yako "yakaipa" (LDL) yakakwira, kunowedzera njodzi yako yechirwere chemwoyo.
Ngatichinje mararamiro edu toderedza triglycerides!
Chinhu chakanakisa ndechekuti, kana tikachinja mararamiro edu, tinogona kudzora huwandu hwe triglycerides mumuviri wedu zvakanaka. Izvi zvinhu zvekuedza usati washandisa mishonga.
1. Kurovedza muviri zuva nezuva
Edza kuita maekisesaizi ane mwero kwemaminitsi makumi matatu pazuva, mazuva mashanu pasvondo. Kufamba nekukurumidza, kumhanya, kuchovha bhasikoro, kushambira, chero chinhu chakanaka. Hazvifanirwe kunge zvakakura, ingotanga nekuchinja kudiki senge kukwira masitepisi pane kukwira erevheta, kuburuka mubhazi kamwe chete uye kufamba netsoka.
2. Dzora huremu hwako.
Kana wakafuta zvakanyanya, kuderedza huremu hwako ne5% kusvika 10% chete kunogona kukanganisa huwandu hwe triglycerides mumuviri wako. Mafuta emudumbu, kunyanya, ndiwo mafuta anonyanya kusanganiswa ne triglycerides.
3. Chenjerera nezvekudya nekunwa.
Ichi ndicho chikamu chakakosha.
- Idya zvekudya zvakawanda zvine fiber: Isa zvekudya zvakaita sebhinzi, lentils, oats, brown rice, lentils, green miriwo, nemichero mukudya kwako. Fiber inoderedza kupinza mafuta mumuviri.
- Deredza shuga nemacarbohydrate akacheneswa:Deredza kudya kwako zvinwiwa zvine shuga, makeke, mabhisikiti, chingwa chichena, mupunga muchena, uye manoodles zvakanyanya sezvinobvira. Izvi ndizvo zvikonzero zvikuru zvinoita kuti chiropa chibudise triglycerides.
- Sarudza mafuta akanaka: Idya hove dzakapfuma mu omega-3 fatty acids (salmon, mackerel, sardines, tuna) kanenge kaviri pasvondo. Kana usingade kudya hove, unogona kuwana omega-3 kubva muzvinhu zvakaita sewalnuts, flaxseed, uye soy products.
- Deredza nyama tsvuku: Panzvimbo penyama dzine mafuta akawanda akazara semombe nenguruve, sarudza nyama dzisina mafuta akawanda sehuku (isina ganda).
4. Rega doro nekusvuta zvachose.
Doro rinowedzera triglyceride mumuviri nekukurumidza. Kune vamwe vanhu, kunyange chinwiwa chimwe chete chinokwana kuwedzera huwandu hwavo. Kusvuta kunowedzera njodzi yezvirwere zvemwoyo. Saka, zvakakosha kurega tsika idzi dzese.
Kudzora triglycerides nemishonga
Kazhinji, huwandu hwe triglyceride mumuviri hunogona kudzorwa nekuchinja mararamiro. Zvisinei, kune vamwe vanhu, kunyanya avo vane huwandu hwakanyanya kana avo vane zvimwe zvirwere, chiremba wenyu anogona kunyora mishonga.
Yeuka izvi: Kunyangwe mushure mekutanga kushandisa mushonga, unofanira kuramba uchichinja mararamiro ataurwa pamusoro apa . Mishonga inobatsira chete.
Mishonga inowanzopihwa ndeiyi:
- Fibrates
- MaStatins (Izvi zvinopihwawo kune cholesterol)
- Omega-3 ine dose yakawanda (Omega-3 inonyorwa nachiremba)
Chiremba wako chete ndiye anogona kusarudza kana woshandisa mishonga iyi, rudzii rwemishonga iyi, uye kwenguva yakareba sei. Usambofa watanga kana kurega kuishandisa wega.
Mharidzo Yekuenda Nayo Kumba
- MaTriglycerides rudzi rwemafuta ari muropa rako. Mafuta aya akawanda haana kunaka kumoyo wako.
- Zvikonzero zvikuru zvekuwedzera uku kudya kusina kunaka, kusaita maekisesaizi, kuva nemafuta akakora, doro, uye kusvuta fodya.
- Danho iri rinogona kudzorwa zvakanaka nekudya zvakanaka (fiber, mafuta akanaka) uye kurovedza muviri zuva nezuva.
- Deredza shuga, hupfu hwechingwa, nezvinwiwa zvinotapira zvakanyanya sezvinobvira.
- Kana bvunzo yeropa rako ikaona huwandu hwe triglycerides hwakakwira, usavhunduke, enda kuna chiremba wako, uye tevera mirairo yake nemazvo.
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