Ngatidzidzei nezvemafuta (triglycerides) ari muropa rako uye kuti anokanganisa sei mwoyo.

Wakambotarisa here mushumo wekuongororwa ropa munguva pfupi yapfuura? Saka pamwe wakaona mazwi ekuti " Cholesterol" uye " Triglycerides" . Kunyangwe vanhu vazhinji vachitaura nezve cholesterol , havazivi zvakanyanya kuti triglycerides chii. Saka, triglycerides idzi chii? Sei dzichikosha pahutano hwemwoyo yedu? Ngatitaurei nezvadzo zvakadzama nhasi.

Chii chinonzi triglycerides?

Zvichitaurwa zviri nyore, triglycerides ndiwo rudzi rukuru rwemafuta ari muropa redu. Paunodya, muviri wako unoshandura macalorie akawedzerwa kubva muchikafu ichocho, macalorie asingashandiswi simba ipapo ipapo, kuita triglycerides woachengeta mumasero emafuta. Gare gare, kana uchida simba, mahormone anoburitsa triglycerides aya.

Saka, miviri yedu inoda zvimwe zvezvinhu izvi kuti zvitipe simba uye kuti tirambe tichirarama zuva rese. Zvisinei, dambudziko rinotanga kana zvakawanda zvezvinhu izvi zvikaungana muropa . Kana huwandu hwe triglyceride muropa hwakwira kupfuura zvakajairika, tinodana chirwere ichi kuti hypertriglyceridemia . Kana chirwere ichi chikarapwa zvakanaka, chinogona kukonzera kukuvara kukuru kumwoyo netsinga dzeropa.

Chii chiri hukama huripo pakati pe triglycerides nechirwere chemwoyo?

Zvino ungave uchifunga kuti, “Zvakanaka, chii chinoitika kumwoyo kana triglycerides idzi dzakwira?” Kutaura zvazviri, hypertriglyceridemia chirwere chinogona kukonzera chirwere chemwoyo.Njodzi yekubatwa nechirwere chemwoyo inowedzera zvakanyanya. Semuenzaniso, kana huwandu hwe triglycerides yako (Triglycerides)` hwakakwira kupfuura 200 mg/dL (milligrams pa deciliter), tsvakurudzo inoratidza kuti une mukana wekufa nechirwere chemwoyo ne25% kupfuura munhu ane mwero wakajairika.

Masayendisiti achiri kudzidza nezvehukama chaihwo huripo pakati pehypertriglyceridemia nehutano hwemwoyo . Asi chatinoziva ndechekuti kana triglycerides yakawanda muropa rako, njodzi yako yekubatwa nechirwere chinonzi atherosclerosis inowedzera. Zviri nyore kwazvo. Nekufamba kwenguva, mafuta anounganidzwa mutsinga dzeropa anonzi plaque anoungana mutsinga dzako. Zvakafanana nengura inoungana mupombi yemvura yekare nekufamba kwenguva.

Ndezvipi zvirwere zvakakomba zvinogona kukonzerwa ne atherosclerosis?

• Chirwere chetsinga dzeropa: Apa ndipo panoungana mafuta mutsinga huru dzinoendesa ropa kuuropi hwako (tsinga dzeropa dzeropa), zvichiita kuti dzitete. Ichi ndicho chikonzero chikuru chestroke .
• Chirwere chetsinga dzemwoyo: Apa ndipo panowanikwa mafuta akawanda mutsinga dzemwoyo dzinopa ropa kumoyo. Izvi zvinogona kukonzera kurwara nemoyo .
• Chirwere chetsinga dzeropa: Panyaya iyi, mafuta anoungana mutsinga dzinopa ropa kumakumbo nemaoko. Izvi zvinogona kukonzera marwadzo mumakumbo pakufamba.

Nekufamba kwenguva, kana zvirwere izvi zvikarapwa zvakanaka, zvinogona kukonzera matambudziko anouraya, akadai sekurwadziwa kwemoyo kana sitiroko.

Kuwanda kwe triglycerides kunoreva chirwere chemwoyo here?

Kwete, triglycerides yakakwira haisiyo inokonzera chirwere chemwoyo . Zvisinei, injodzi huru yechirwere chemwoyo. Zvichitaurwa zviri nyore, zvinoreva kuti une mukana wekuwana chirwere chemwoyo kupfuura munhu ane triglycerides yakajairika.

Cholesterol yakakwira ndeimwe njodzi huru ine chekuita nemafuta eropa. Vamwe vanhu vanogona kunge vaine triglycerides yakakwira uye cholesterol yakakwira. Kana izvi zvikaitika, njodzi yechirwere chemwoyo inowedzera zvakanyanya.

Ma triglycerides anovhara tsinga dzeropa zvechokwadi here?

Inyaya yakaoma zvishoma. MaTriglycerides haasi chikamu chemafuta anonamira anonamira pamadziro etsinga dzeropa, anonzi plaque. Zvisinei, masayendisiti akawana kuti kuva nehuwandu hwakawanda hwe triglycerides kunowedzera njodzi yekurwara ne atherosclerosis. Saka chii chiri pakati pezviviri izvi?

Funga nezvazvo nenzira iyi. Mushure mekudya, mashandiro emuviri wako anoputsa zvinovaka muviri zviri muchikafu ichocho uye anoita kuti zvishandiswe nemuviri. Iyi inzira inokosha inotipa simba uye inobatsira pamabasa akasiyana-siyana emuviri. Zvisinei, kana triglycerides idzi dzikapwanyika, zvimwe zvinosara. Masayendisiti anoti izvi "zvimedu zvakasara." Zvimedu izvi zvine zvinhu zvakaita secholesterol yasara uye fatty acids. Zvimedu izvi zvaimbove zvakarongedzwa pamwe chete ne triglycerides mumhando dzakasiyana dzemapuroteni anonzi lipoproteins .

Funga nezvazvo semwana mudiki ari kuvhura chipo chekuzvarwa. Anofara zvikuru kubvisa bepa rekuputira obvisa chitoyi. Asi, zvidimbu zvepepa zvakabvaruka zvinongowira pasi, handiti? Ndizvo zvakaita zvidimbu izvi zvakasara. Hazvibatsiri muviri zvakananga, asi zvinoyangarara muropa. Zvikamu izvi zvinopinda mutsinga dzeropa, zvinokonzera kuzvimba, uye zvinobatsira mafuta aya anonzi maplaque kutanga kuumbwa.

Saka, kunyange zvazvo triglycerides isinganamire zvakananga pamadziro etsinga dzeropa, nenzira isina kunanga inogadzira nzvimbo yekuti zvimwe zvinhu zvinokuvadza zvinamire ipapo. Ndiyo chikonzero chikuru chekukura kwe atherosclerosis.

Ndeapi mazinga e triglycerides anogona kukonzera kurwara kwemoyo?

Kazhinji, kana huwandu hwe triglyceride yako huri pamusoro pe200 mg/dL , zvinowedzera njodzi yako yekubatwa nechirwere chemwoyo kana sitiroko. Saka, tese tinofanira kuedza kuchengetedza huwandu hwe triglyceride yedu huri pasi pe150 mg/dL .

Kutaura zvazviri, kuti uderedze njodzi yechirwere chemwoyo, zvakanaka kuchengetedza huwandu hwe triglyceride huri pasi pe100 mg/dL .

Nzira yekuderedza triglycerides nekukurumidza sei?

Kuchinja zvekudya uye mararamiro kunogona kubatsira kuderedza huwandu hwe triglyceride mumuviri wako mukati memwedzi mishoma. Zvisinei, danho rekutanga nderekuona kuti sei huwandu hwe triglyceride mumuviri wako hwakakwira kudaro. Hypertriglyceridemia inogona kunge iine zvikonzero zvakawanda. Izvi zvinosanganisira:

• Zvinhu zvinokanganisa kudya (maitiro asina kunaka ekudya)
• Zvinhu zvinokonzera mararamiro (kusaita maekisesaizi, kusvuta, doro)
• Zvimwe zvirwere (chirwere cheshuga, matambudziko ethyroid, chirwere cheitsvo)
• Mimwe mishonga

Chinhu chekutanga chaunofanira kuita kana wangoona kuti triglyceride mazinga ako akakwira ndechekuona chiremba wako. Iye achakubvunza mibvunzo mishoma, oongorora nhoroondo yako yezvekurapa, uye oona chikonzero chekuwedzera kwako kamwe kamwe kwe triglyceride mazinga.

Zvadaro, chiremba wako achakubatsira kugadzira hurongwa hwekudzorera huwandu hwe triglyceride yako padanho rakanaka. Hurongwa uhwu hunogona kusanganisira mishonga yekuderedza triglycerides yako, kunyanya kana huwandu hwako hwakakwira zvakanyanya. Kana, hunogona kusanganisira kurapa chirwere chiripo.

Chiremba wako achakupawo mazano ekuchinja zvekudya uye mararamiro. Zvakanaka nguva dzose kutevedzera mazano achiremba wako. Zvisinei, ngatitarisei mamwe mazano akajairika akaratidzwa neongororo kuti anobatsira kuderedza triglycerides.

Kuchinja kwekudya kunobatsira kuderedza triglycerides

Kune "vavengi" vana vakuru vezvekudya vanokwidza mazinga e triglyceride:

• Doro
• Mafuta asina hutano(Kunyanya mafuta akazara uye trans)
• Makabhohaidhiretsi Ari Nyore/Akacheneswa (chingwa, chikafu chine shuga)
• Shuga ( shuga inowedzerwa muzvikafu nezvinwiwa)

Saka, kudzivirira izvi zvakanyanya sezvinobvira kuchakubatsira zvikuru kuderedza triglycerides yako uye kuita kuti irambe iri padanho rakanaka.

Heano zvimwe zvinhu zvaunogona kuita kuderedza triglycerides mumapoka mashanu makuru ezvekudya:

Muchero:

• Sarudza michero mitsva .
• Sarudza muchero wakaomeswa nechando usina shuga yakawedzerwa kana muchero wemumagaba mumuto wemichero. Sefa muto wacho usati wadya.
• Deredza michero yakaomeswa (yakadai semadate nemaprunes) kusvika kukapu imwe chete (¼ kapu) pazuva, sezvo michero yakaomeswa ine shuga yakawanda kupfuura michero mitsva.
• Usawedzera shuga kana zvimwe zvinotapira pamuchero.

Muriwo:

• Deredza miriwo ine sitachi (senge mbatatisi, mbatatisi, chibage, nepizi) kusvika ku ½ kapu panguva imwe chete.
• Deredza mbatatisi dzakabikwa dzine makanda kusvika pamagiramu 85 (anenge saizi yaunogona kubata muruoko rwako).
• Wedzera mimwe miriwo yakasvibira ine faibha yakawanda, nyemba, nemimwe miriwo isina starch yakawanda pakudya kwako.

Zviyo:

• Shandisa zviyo zvakaita sebhari, bulgur, couscous, millet, uye wheat germ sechikafu chekudyira.
• Pakusarudza zviyo zvinopisa nezvinotonhora zvemangwanani, sarudza zvine kanenge magiramu mashanu efaibha pachikamu chimwe nechimwe.
• Uyewo, sarudza zviyo zvisina shuga inopfuura magiramu masere pachikamu chimwe nechimwe.
• Edzai pasta yegorosi rose kana mupunga webrown panzvimbo pemupunga.
• Pakutenga zvinhu zvakaita sechingwa, macrackers, uye zviyo, tanga watarisa pane label kuti uone kana chimwe chezvinhu izvi chakanyorwa: Whole grain oats, Barley, Chibage, Mupunga, kana Gorosi.
• Deredza kudya zviyo zvakacheneswa. Izvi zvinosanganisira hupfu huchena, semolina, chingwa chichena, makeke, nemabhisikiti.

Mapuroteni:

• Isa hove dzine omega-3 fatty acids dzine hutano (dzakadai sesalmon, mackerel, herring, tuna, uye sardines) mukudya kwako kanenge kaviri pasvondo.
• Sarudza nyama dzisina mafuta akawanda (zamu rehuku, nyama yemombe isina mafuta akawanda) uye usadya nyama dzine mafuta akawanda (nguruve, masoseji, nyama dzenyama).
• Bvisa mafuta anoonekwa neganda kubva munyama usati wabika.
• Nyemba (nyemba, nyemba, nyemba dzakasvibira, nyemba) inzvimbo yakanaka yeprotein.

Zvekudya zvemukaka:

• Sarudza yogati inotapira shoma pane yogati yenguva dzose.
• Sarudza mukaka nechizi chisina mafuta akawanda kana kuti chisina mafuta akawanda.

Chekupedzisira asi chisiri chidiki, ita tsika yekuverenga mazita ekutengesa zvinhu paunotenga zvinhu. Tinowanzo dya zvekudya zvine shuga yakawanda tisingazvizivi. Kana paine mashoko ari pazasi anowanikwa pakutanga kwechinyorwa chezvinoshandiswa pakudya nezvinwiwa zvakaputirwa, zvinoreva kuti chikafu chine shuga yakawanda. Deredza kana kubvisa chikafu ichi kana uchikwanisa:

• Sucrose
• Glucose
• Fructose
• Sirapu yechibage
• Sirapu yechibage ine fructose yakawanda
• Maltose
• Uchi (kunyange zvazvo huri hwechisikigo, hazvikurudzirwi kuhudya zvakawandisa)
• Molasses/Treacle (ine zvirambidzo)

Mazita ezvigadzirwa kana mapakeji anogona kunyorwa kuti “haina mafuta.” Zvakakosha kuderedza kudya kwako mafuta. Zvisinei, yeuka kuti madhizeti akawanda akanyorwa kuti “haina mafuta” anowanzova neshuga yakawanda kupfuura ane mafuta akazara, uye anogona kuva nehuwandu hwakaenzana hwemacalorie. Saka, deredza madhizeti aya kana kutsvaga dzimwe nzira dzine hutano, dzakadai semichero mitsva kana ice popsicles dzisina shuga.

Kuchinja mararamiro kunobatsira kuderedza triglycerides

Kuchinja mararamiro kwakakoshawo pakuderedza triglycerides. Dzimwe shanduko dzinosanganisira nguva uye rudzi rwechikafu chaunodya. Dzimwe dzinosanganisira maitiro ako ezuva nezuva. Ramba uchifunga nezvemazano aya:

• Dzivisa kudya husiku. Pedzisa kudya kwemanheru maawa maviri kusvika matatu usati warara.
• Usarega kudya. Kana ukadaro, uchanzwa kuda kudya zvakanyanya nguva inotevera.
• Idya zvidiki, kakawanda mukati mezuva. Pamusoro pekudya kwako kukuru kutatu, idya zvekudya zvine hutano zviviri kana kupfuura.
• Rovedza muviri nguva dzose. Sarudza kurovedza muviri kwaunofarira uye ita kwemaminitsi makumi matatu pazuva. Zvinhu zvakaita sekufamba nekukurumidza, kumhanya, kuchovha bhasikoro, kana kushambira zvakanaka.
• Famba-famba zvakanyanya sezvinobvira paunenge uchienda kubasa. Paka mota yako kure zvishoma, shandisa masitepisi panzvimbo peelevator, uye tora maminetsi mashanu ekufamba netsoka panguva yebasa.
• Kana uchisvuta, siya.
• Deredza kana kurega zvachose kushandisa doro.

Pakupedzisira, chimwe chinhu chekufunga nezvacho.

Triglycerides inodiwa nemiviri yedu, asi sezvimwe zvinhu, kuwanda kwazvo kunogona kuwedzera njodzi yako yechirwere chemwoyo. Kana huwandu hwe triglycerides yako hwakakwira, taura nachiremba wako nezvezvimwe zvinhu zvinogona kukonzera chirwere chemwoyo zvaungave nazvo uye zvaunogona kuita kuderedza njodzi yako.

Kazhinji, shanduko dziri nyore mukudya uye mararamiro zvinogona kuita mutsauko mukuru. Chinhu chakakosha ndechekugara uchiita zvinhu nguva dzose. Tanga neshanduko diki wodziita zuva nezuva. Wedzera tsika dzakanaka zvishoma nezvishoma. Udza mhuri yako neshamwari nezvezvinangwa zvako, kuitira kuti vagokubatsira parwendo rwako. Hutano hwako huri mumaoko ako!

Triglycerides , chirwere chemwoyo, cholesterol, atherosclerosis, kudya kwakanaka, kurovedza muviri, mafuta eropa