Ngaba wakha walibona igama elithi 'Triglycerides' kwingxelo yakho yegazi? Ugqirha wakho usenokuba ukuxelele ngalo. Uninzi lwabantu luyazi nge-cholesterol, kodwa abazi kakuhle ukuba zeziphi ezi triglycerides okanye kutheni zibalulekile. Ungakhathazeki, siza kuthetha ngale nto ngokulula nangendlela enobuhlobo namhlanje.
Zithini kanye kanye ii-triglycerides?
Ngamafutshane, ii-triglycerides luhlobo lwamafutha afumaneka egazini lakho. Enyanisweni, lolona hlobo luphambili lwamafutha emizimbeni yethu.
Cinga nje, xa ibele lenkukhu eliphekiweyo kakuhle liphekiwe, kuvela umaleko otyheli weoyile phezulu, akunjalo? Yiyo loo nto injalo. Imizimba yethu ifumana ii-triglycerides kwizinto ezifana neoyile, ibhotolo, kunye namafutha ezilwanyana esiwatyayo. Ukongeza, isibindi sethu sinokwenza ii-triglycerides. Uyazi ukuba njani? Xa sitya iikhalori ezingaphezulu kunezo sizidingayo, ngakumbi ii-carbohydrates (umz. isonka, irayisi, iilekese), isibindi siguqula ezo khalori zingaphezulu zibe zii-triglycerides size sizigcine kwiiseli zethu zamafutha ukuze zisetyenziswe kamva.
Ii-triglycerides azikho "zimbi" xa zikhona ngomlinganiselo oqhelekileyo. Enyanisweni, zibalulekile ukuze siphile.
- Nika amandla izihlunu zethu.
- Gcina ubushushu bomzimba.
- Ukunika amandla kweminye imisebenzi yomzimba.
Kodwa, njenge-cholesterol, ukuba amanqanaba e-triglyceride aphezulu kakhulu, kwandisa umngcipheko wakho wesifo sentliziyo. Kodwa iindaba ezimnandi zezokuba, kukho iindlela wena nogqirha wakho eninokusebenzisana ngazo ukulawula la manqanaba.
Zithini izizathu zokuba ne-triglycerides ephezulu?
Kukho izizathu ezininzi zokuba amanqanaba akho e-triglyceride anokuba phezulu kunokuba abe sempilweni. Makhe sijonge ukuba zeziphi.
| Isizathu | Inkcazo |
|---|---|
| Ukutya | Ukutya rhoqo ukutya okuneoyile eninzi, iswekile kunye neecarbohydrate. |
| Ukutyeba kakhulu | Isalathisi sobunzima bomzimba (i-BMI) esingama-25 nangaphezulu. Ukuqokelelwa kwamafutha, ingakumbi kwindawo yesisu. |
| Ukungazilolongi | Ukungazilolongi umzimba kwenza kube nzima ukuba umzimba utshise iswekile kunye ne-triglycerides. |
| Imikhwa emibi | Ukutshaya kunye nokusetyenziswa kotywala ngokugqithisileyo. |
| Ezinye iimeko zonyango | Isifo seswekile esingalawulwa kakuhle, isifo se-thyroid, isifo sesibindi okanye sezintso. |
| Izizathu zofuzo | Ezinye zeemeko zemfuza ezizuzwe njengelifa. |
| Amanye amayeza | Amayeza anjengeehomoni ezithile, ii-beta-blockers, kunye nee-corticosteroids. |
Ungazi njani amanqanaba akho e-triglyceride?
Ii-triglycerides eziphezulu azisoloko zibangela naziphi na iimpawu . Indlela ekuphela kwayo yokwazi kukwenza uvavanyo olulula lwegazi olubizwa ngokuba yiLipid Panel . Oku kulinganisa amanqanaba akho e-cholesterol kunye namanqanaba e-triglyceride.
Eyona nto ibalulekileyo kukuzila ukutya kangangeeyure ezisi-8-12 ngaphambi kokuba wenze olu vavanyo. Ukuba ukhe watya okanye wasela kutshanje, ioyile ekuloo nto yokutya inokuyitshintsha iziphumo zovavanyo.
Kucetyiswa ngokubanzi ukuba wenze olu vavanyo lweLipid Panel ubuncinci rhoqo emva kweminyaka emi-5 emva kweminyaka engama-20. Nangona kunjalo, ukuba unezinto ezinokubangela isifo sentliziyo, ugqirha wakho unokukuxelela ukuba wenze olu vavanyo kwangoko nangakumbi.
Amanqanaba e-Triglyceride kunye nentsingiselo yawo
Le theyibhile iza kukunceda uqonde amaxabiso akuvavanyo lwakho lwegazi. La manqanaba alinganiswa ngeemiligrama ngedesilitha nganye (mg/dL).
| Inqanaba | Ixabiso (mg/dL) |
|---|---|
| Inqanaba elisempilweni (Eliqhelekileyo) | Ngaphantsi kwe-150 |
| I-Borderline High | 150 ukuya kwi-199 |
| Umgangato ophezulu | Ukususela kwi-200 ukuya kwi-499 |
| Phezulu kakhulu | 500 nangaphezulu |
Amanqanaba aphezulu e-triglyceride, ingakumbi ukuba i-cholesterol yakho "elungileyo" (i-HDL) iphantsi kwaye i-cholesterol yakho "embi" (i-LDL) iphezulu, inyusa kakhulu umngcipheko wakho wesifo sentliziyo.
Masitshintshe indlela esiphila ngayo size sinciphise i-triglycerides!
Eyona nto ilungileyo kukuba, ukuba senza utshintsho oluthile kwindlela esiphila ngayo, singayilawula kakuhle le manqanaba e-triglyceride. Ezi zizinto ekufuneka sizame ngaphambi kokuba sisebenzise amayeza.
1. Zilolonge yonke imihla
Zama ukwenza umthambo ophakathi ubuncinane imizuzu engama-30 ngosuku, ubuncinane iintsuku ezi-5 ngeveki. Ukuhamba ngokukhawuleza, ukubaleka, ukukhwela ibhayisekile, ukudada, nantoni na ilungile. Akunyanzelekanga ukuba ibe nkulu, qala ngokutshintsha okuncinci njengokuthatha izinyuko endaweni yokuthatha ilifti, ukuhla ebhasini kwisitishi esinye ngaphambi kwexesha uze uhambe ngeenyawo.
2. Lawula ubunzima bakho.
Ukuba utyebile kakhulu, ukulahlekelwa yi-5% ukuya kwi-10% yobunzima bakho bangoku kunokuba nefuthe elikhulu kumanqanaba akho e-triglyceride. Amafutha esiswini, ngakumbi, ngamafutha anxulunyaniswa kakhulu ne-triglycerides.
3. Lumka ngokutya nokusela.
Le yeyona nxalenye ibalulekileyo.
- Yitya ukutya okuninzi okunefayibha: Faka ukutya okufana neembotyi, iilentili, ii-oats, irayisi emdaka, iilentili, imifuno eluhlaza, kunye neziqhamo ekutyeni kwakho. Ifayibha inciphisa ukufunxwa kwamafutha emzimbeni.
- Nciphisa iswekile kunye neecarbohydrates ezicociweyo:Nciphisa ukutya kwakho iziselo ezineswekile, iikeyiki, iibhisikithi, isonka esimhlophe, irayisi emhlophe, kunye neenoodles kangangoko unako. Ezi zezona zizathu ziphambili zokuba isibindi sivelise ii-triglycerides.
- Khetha iioyile ezilungileyo: Yitya iintlanzi ezityebileyo kwi-omega-3 fatty acids (i-salmon, i-mackerel, i-sardines, i-tuna) ubuncinane kabini ngeveki. Ukuba awuyithandi ukutya iintlanzi, ungafumana i-omega-3 kwizinto ezifana ne-walnuts, i-flaxseed, kunye neemveliso zesoya.
- Nciphisa inyama ebomvu: Endaweni yenyama enamafutha amaninzi njengenyama yenkomo nenyama yehagu, khetha inyama engenamafutha amaninzi njengenkukhu (engenasikhumba).
4. Ziphephe ngokupheleleyo utywala nokutshaya.
Utywala buyi-triglyceride booster esebenza ngokukhawuleza kakhulu. Kwabanye abantu, nokuba yisiselo esinye sanele ukunyusa amanqanaba abo. Ukutshaya kwandisa umngcipheko wesifo sentliziyo. Ke ngoko, kubalulekile ukuyeka zombini ezi ndlela.
Ukulawula i-triglycerides ngamayeza
Uninzi lwexesha, amanqanaba e-triglyceride anokulawulwa ngokwenza utshintsho kwindlela yokuphila. Nangona kunjalo, kwabanye abantu, ingakumbi abo banamanqanaba aphezulu kakhulu okanye abo banezinye iimeko zonyango, ugqirha wakho unokukunika amayeza.
Khumbula oku: Nokuba sele uqalile ukusebenzisa amayeza, kufuneka uqhubeke notshintsho lwendlela yokuphila olukhankanyiweyo ngaphambili . Amayeza aluncedo kuphela.
Amayeza adla ngokunikezelwa ngala:
- IiFibrates
- Iistatins (Ezi zikwanikwa ne-cholesterol)
- I-Omega-3 enedosi ephezulu (i-Omega-3 ebhalwe ngugqirha)
Ngugqirha wakho kuphela onokugqiba ukuba uza kuzisebenzisa na ezi pilisi, loluphi uhlobo lwazo, kwaye ixesha elingakanani. Ungaze uziqale okanye uyeke ukuzisebenzisa wedwa.
Umyalezo Wokuya Ekhaya
- Ii-triglycerides luhlobo lwamafutha egazini lakho. Ukuba zininzi kwezi zinto azilungelanga intliziyo yakho.
- Izizathu eziphambili zolu nyuko kukutya okungenasondlo, ukungazilolongi, ukutyeba kakhulu, utywala, kunye nokutshaya.
- Eli nqanaba linokulawulwa kakuhle ngokutya okunempilo (ifayibha, amafutha afanelekileyo) kunye nokuzilolonga imihla ngemihla.
- Nciphisa iswekile, umgubo wesonka, kunye neziselo ezineswekile kangangoko kunokwenzeka.
- Ukuba uvavanyo lwakho lwegazi lubonisa amanqanaba aphezulu e-triglyceride, ungoyiki, bona ugqirha wakho, kwaye ulandele imiyalelo yakhe ngokuchanekileyo.
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