Umele ukuba ukhe weva nge-cholesterol, akunjalo? Mhlawumbi uyazi ukuba inqanaba lakho le-cholesterol liphezulu. Kodwa yintoni oyaziyo nge-'Triglycerides'? Olu luhlobo olubaluleke kakhulu lwamafutha (i-lipid) egazini lethu. Nangona sihlala sithetha nge-cholesterol, asithethi kakhulu ngezi triglycerides. Kodwa ukunyuka kweli nqanaba akulunganga kwimpilo yethu.
Zithini kanye kanye ii-triglycerides?
Ngamafutshane, ii-triglycerides lolona hlobo luphambili lwamafutha emizimbeni yethu. Umzimba ugcina naziphi na iikhalori ezongezelelweyo esizityayo, nokuba zivela ekutyeni okufana nebhotolo neoyile, okanye kwinani leekhalori esizitshisayo. Oku kugcinwa njenge-triglycerides. Ngoko ke, xa umzimba ufuna amandla, usebenzisa ezi triglycerides zigciniweyo.
Oko kuthetha ukuba sidinga inani elithile lee-triglycerides ukuze sihlale sisempilweni. Kodwa ingxaki ivela xa ezi ziphezulu kakhulu.
Uphando luye lwabonisa rhoqo ukuba amanqanaba aphezulu e-triglyceride anxulumene ngokuthe ngqo neemeko zempilo ezinzulu ezifana nesifo sentliziyo, ukuhlaselwa yintliziyo, kunye nesifo sohlangothi . Lo mngcipheko uphezulu ngakumbi kubantu abanamanqanaba aphantsi e-HDL, "i-cholesterol elungileyo," kunye nabo banesifo seswekile sohlobo lwesibini. Ukuba unezinye iimeko ezandisa umngcipheko wakho wesifo sentliziyo, njengesifo seswekile okanye uxinzelelo lwegazi oluphezulu, ugqirha wakho uya kujonga amanqanaba akho e-triglyceride.
Iindaba ezimnandi zezokuba zininzi izinto onokuzenza ukuze wehlise amanqanaba akho e-triglyceride kwaye uphile ubomi obusempilweni.
Ubudlelwane phakathi kwe-triglycerides kunye 'ne-cholesterol elungileyo' (i-HDL)
I-HDL (High-Density Lipoprotein) lolona hlobo silubiza ngokuba "yi-cholesterol elungileyo." Umsebenzi wayo ophambili kukucoca igazi ngokususa "i-cholesterol embi," i-LDL (Low-Density Lipoprotein), enokuqokelelana kwimithambo yegazi.
Ngokwesiqhelo, kukho ulwalamano oluchaseneyo phakathi kwe-triglycerides kunye ne-HDL. Oko kukuthi, njengoko amanqanaba akho e-triglyceride esanda, amanqanaba akho e-HDL ehla. Kwaye ukuba amanqanaba akho e-HDL aphezulu, amanqanaba akho e-triglyceride anokuba phantsi. Kodwa nantsi into ebalulekileyo ekufuneka uyiqaphele. Ngamanye amaxesha, nokuba amanqanaba akho e-HDL aqhelekile, amanqanaba akho e-triglyceride anokuphakama. Uphando lubonise ukuba, nokuba amanqanaba akho e-HDL angakanani na, amanqanaba aphezulu e-triglyceride ayinto ezimeleyo ebangela isifo sentliziyo.
Zithini izizathu zokuba ne-triglycerides ephezulu?
Nazi ezinye zezizathu eziphambili zokuba amanqanaba e-triglyceride anokunyuka:
- Ukutyeba kakhulu: Ubunzima bomzimba buchaphazela oku.
- Ukungazilolongi: Ukungazilolongi umzimba.
- Ukutya okuneswekile eninzi namafutha: Ingakumbi ukusetyenziswa rhoqo kweziselo ezineswekile, ukutya okubhakiweyo, kunye nokutya okunamafutha.
- Ukusela utywala ngokugqithisileyo: Utywala bunyusa ngokuthe ngqo amanqanaba e-triglyceride.
- Amayeza athile: Amanye amayeza asetyenziselwa i-HIV, umhlaza webele, kwaye ngamanye amaxesha, amanye amayeza asetyenziselwa uxinzelelo lwegazi oluphezulu.
- Ezinye izifo: Isifo seswekile esingalawulekiyo, isifo sezintso, isifo se-thyroid, kunye nesifo sesibindi.
- Izinto ezibangela imfuza: Iimeko ezibangela imfuza ezithintela umzimba ekuqhekezeni amafutha ngokufanelekileyo.
- Imvelaphi yaseMzantsi Asia: Abantu abavela kwilizwe lethu, oko kukuthi, abantu abavela kumazwe afana neSri Lanka, iIndiya, nePakistan, ngokwemfuza basengozini enkulu yokuba nale meko.
Amanqanaba e-triglyceride alinganiswa njani?
Uvavanyo lwegazi loku lubizwa ngokuba yi-'Lipid Profile'. Olu vavanyo lulinganisa onke amanqanaba akho e-cholesterol kunye ne-triglyceride. Ugqirha wakho uya kukucebisa ukuba uzile ukutya (ungatyi okanye usele nantoni na ngaphandle kwamanzi) malunga neeyure ezili-9-12 ngaphambi kokuba wenze olu vavanyo.
Amanqanaba ahlulwe ngokweziphumo zovavanyo lokuzila ukutya ngolu hlobo lulandelayo:
| Inqanaba | Ixabiso (kwi-mg/dL) |
|---|---|
| Inqanaba elisempilweni (Eliqhelekileyo) | Ngaphantsi kwe-150 mg/dL |
| I-Borderline High | 150 – 199 mg/dL |
| Inqanaba eliphezulu (Eliphezulu) | 200 – 499 mg/dL |
| Inqanaba Eliphezulu Kakhulu/Eliyingozi | 500 mg/dL okanye ngaphezulu |
Kubaluleke kakhulu kuye nawuphi na umntu omdala emva kweminyaka engama-20 ukuba enze olu vavanyo rhoqo.
I-triglycerides iba yingozi kwinqanaba lini?
Nantoni na engaphezulu kwe-500 mg/dL ithathwa njengephezulu kakhulu. Eli nqanaba linxulumene ngokuthe ngqo neengxaki zesibindi kunye nepancreas. Ngokukodwa, inokukhokelela kwimeko eyingozi ebizwa ngokuba yi-pancreatitis .
Ukuba amanqanaba e-triglyceride adlula kwi-1,500 mg/dL , kuyingozi kakhulu. Kwiimeko ezinjalo, iimpawu ezifana nokulahlekelwa yinkumbulo, ukudumba kwesibindi kunye ne-spleen, kunye nentlungu enzulu yesisu zinokubakho.
Yintoni esifanele siyenze ukuze sinciphise i-triglycerides?
Kuqhelekile ukuba nexhala kancinci xa ufumanisa ukuba amanqanaba akho e-triglyceride aphezulu. Nangona kunjalo, zininzi izinto onokuzenza ukulawula oku. Utshintsho oluncinci kwindlela yakho yokuphila lunokwenza umahluko omkhulu.
1. Ukuzilolonga.
Ukuzilolonga yenye yezona ndlela zibalaseleyo zokunciphisa i-triglycerides. Zama ukuzilolonga ubuncinane imizuzu engama-30 ngosuku, iintsuku ezi-5 ngeveki. Nantoni na efana nokuhamba ngokukhawuleza, ukubaleka, ukukhwela ibhayisekile, okanye ukudada ilungile. Ukuba awukaze uzilolonga ngaphambili, qala kancinci.
2. Lawula ubunzima bakho.
Ukuba utyebile kakhulu, ukunciphisa umzimba kuyimfuneko. Ukuzilolonga kunye nokutya kubalulekile. Nciphisa ukutya kwakho kweekhalori zemihla ngemihla. Beka phambili iziqhamo, imifuno, inyama engenamafutha, kunye nokutya kobisi okunamafutha aphantsi . Ukuyeka iziselo ezineswekile kunye nokutya okuneswekile eninzi kuya kunceda kakhulu.
3. Khetha amafutha asempilweni
Lumka ngeentlobo zamafutha owatyayo. Nciphisa amafutha ezilwanyana (inyama, ibhotolo, itshizi) kunye namafutha e-trans (i-margarine, ukutya okulungiselelwe ngokwenziwa). Endaweni yoko, yitya amafutha asempilweni ngakumbi (amafutha e-monounsaturated kunye ne-polyunsaturated) afumaneka kwioyile yomnquma, amantongomane, kunye nezinye iintlobo zeentlanzi. Ukutya iintlanzi ezinamafutha, ingakumbi ezo zityebileyo kwi- Omega-3 (ezifana ne-salmon, i-mackerel, i-herring, kunye ne-sardines) ubuncinci kabini ngeveki kunokunceda ukunciphisa i-triglycerides.
4. Nciphisa utywala
Nokuba utywala obuncinci bunokubangela ukuba amanqanaba e-triglyceride anyuke ngequbuliso, ngoko ke kubalulekile ukuyeka ukusela utywala ngokupheleleyo okanye ukubunciphisa kangangoko kunokwenzeka.
Amayeza okulawula i-triglycerides
Kwabo bangakwaziyo ukulawula amanqanaba abo ngokutshintsha indlela abaphila ngayo bodwa, ingakumbi abo basengozini enkulu yesifo sentliziyo, ugqirha wakho angakunika amayeza. Esi sigqibo kufuneka senziwe ngugqirha wakho kuphela.
- IiFibrates: Ezi ziluhlobo olusebenzayo kakhulu lwamayeza okunciphisa i-triglycerides.
- Ioyile yentlanzi ene-omega-3: Iikhaphu zeoyile yentlanzi eziqulethe i-omega-3 acids (ezibhalwe ngugqirha) zinceda ukulawula i-triglycerides.
- I-Niacin (i-Niacin / i-Nicotinic acid): Le ikwaliyeza elinciphisa amanqanaba e-triglyceride.
- Iistatins: Nangona ezi ziluhlobo lwamayeza amiselwe ukunciphisa i-cholesterol, zinokunciphisa amanqanaba e-triglyceride malunga ne-20%-40%.
Eyona nto ibalulekileyo kukuba nokuba usela amayeza, kubalulekile ukugcina indlela yokuphila esempilweni. Kwakhona, xelela ugqirha wakho malunga namanye amayeza, iivithamini, okanye izongezo ozisebenzisayo. Amanye amayeza (umz., ii-beta-blockers, iipilisi zokulawula ukuzalwa) anokunyusa amanqanaba e-triglyceride.
Ukutya okufanelekileyo nokungafanelekanga kubantu abane-triglycerides ephezulu
Ngokulungisa ukutya kwakho, unokulawula kakhulu amanqanaba akho e-triglyceride.
| ✅ Izinto ezifanelekileyo zokutyiwa | ❌ Izinto ekufuneka uziphephe ukuzitya |
|---|---|
| Iinkozo ezipheleleyo (irayisi emdaka, i-oats, i-millet) | Ukutya okuneswekile kunye neswekile (iikeyiki, iibhisikithi, itofi, iayisikhrim) |
| Amantongomane aqhekekileyo (iitships, ii-peas, iimbotyi eziluhlaza) | Iziselo ezimnandi (i-soda, i-cordial, iziselo zeziqhamo ezipakishiweyo) |
| Intlanzi enamafutha (i-salmon, i-mackerel, i-herring, i-salmon) | Inyama ecutshungulweyo kunye nenyama ebomvu (inyama yenkomo, inyama yehagu) |
| Imifuno neziqhamo ezintsha (ingakumbi ezimnyama) | Ukutya okuqhotsiweyo (irayisi eqhotsiweyo, iitships, iicutlets) |
| Amantongomane kunye nebhotolo yamantongomane (i-cashews, amantongomane, ii-almond) | Ibhotolo, imajarini, kunye nobisi olupheleleyo |
Umyalezo Wokuya Ekhaya
- Ii-triglycerides aziyonto yokungahoywa. Ziyingozi enkulu kwisifo sentliziyo kunye nestroke.
- Eyona nto ibalulekileyo kukujonga rhoqo amanqanaba e-lipid egazini lakho (Lipid Profile).
- Ukuba amanqanaba akho e-triglyceride aphakanyisiwe, thetha nogqirha wakho ngesicwangciso sonyango.
- Le meko inokulawulwa ngempumelelo kakhulu ngokutya ukutya okunempilo, ukuzilolonga, kwaye, ukuba kuyimfuneko, amayeza.
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