Ngaba ugqirha wakho ukuxelele ukuba uvavanyo lwakho lwegazi lwakutshanje lubonisa ukuba kukho ii-triglycerides eziphezulu kunye ne-cholesterol ephezulu? Abantu abaninzi abacingi kakhulu nge-triglycerides. Kodwa eneneni zidibene ngqo nezifo ezinzulu ezifana nokuhlaselwa yintliziyo kunye nokubetha kwentliziyo. Kodwa ungakhathazeki, iindaba ezimnandi zezokuba ngokwenza utshintsho oluthile kwindlela otya ngayo kunye nokwenza umthambo, unokunciphisa kakhulu amanqanaba akho e-triglyceride. Enyanisweni, unganciphisa amanqanaba akho e-triglyceride ngama-20% ukuya kuma-50%.
Khumbula, yonke into otyayo inokuyiphucula okanye yenze intliziyo yakho ibe mandundu. Ukhetho lolwakho!
Ngamafutshane, yintoni i-triglyceride?
Ii-Triglycerides luhlobo lwamafutha egazini lethu. Xa sisitya, umzimba wethu uguqula iikhalori ezingaphezulu kwezo kutya zibe zii-triglycerides kwaye uzigcine kwiiseli zamafutha ukuze zisetyenziswe ngamandla kamva. Kodwa xa sisitya ngaphezu koko sikudingayo, ingakumbi ukutya okuneswekile eninzi kunye nesitatshi (njengesonka, irayisi, kunye neziselo ezineswekile), la manqanaba e-triglyceride egazini ayanda ngokungeyomfuneko. Oku kwandisa umngcipheko wezifo ezifana nokuhlaselwa yintliziyo kunye nestroke .
Ngoko ke makhe sibone indlela yokulungisa ukutya okuya kunceda ekulawuleni le meko.
Ukutya kwasekuseni okunempilo nentliziyo
Masiqale usuku ngesigqibo esinempilo. Nazi ezinye iindlela zokupheka isidlo sakusasa onokuzizama.
| Isidlo sakusasa | Indlela yokwenza kunye nento equlethwe kuyo |
|---|---|
| Ii-oats kunye neziqhamo | Pheka isiqingatha sekomityi ye-oats kunye nekomityi e-1 yobisi olunamafutha aphantsi. Thela ithisipuni e-1 yee-walnuts eziqoshiweyo kunye nekomityi e-1 yeziqhamo ozikhethileyo (iistrawberry, iiblueberries). |
| Isandwich yeqanda | Yenza i-omelet ngeqanda eli-1 (okanye amaqanda amhlophe ama-2), iitumato ezinqunqiweyo, ispinatshi, itswele, kunye neekhowa. Beka phakathi kwezilayi ezibini zesonka esipheleleyo. Khonza neorenji encinci. |
| Iyogathi kunye neziqhamo | Xuba ikomityi e-1 yeyogathi enamafutha aphantsi kunye necereal enefayibha eninzi, ibhanana okanye ikomityi yemango, kunye nee-almond ezimbalwa. |
| Isonka esinesalmon | Gcoba itshizi encinci yekhrimu enamafutha aphantsi kwi-bagel okanye isilayi sesonka esipheleleyo, uze ugqume iqhekeza lesalmon etshayiweyo phezulu. Khonza nekomityi yezilayi zevatala. |
Isidlo sasemini esinciphisa umngcipheko wokuhlaselwa sisifo sentliziyo
Nazi ezinye izidlo zasemini ezimnandi nezinesondlo onokuzenza uze uzithathe nawe.
| Isidlo sasemini | Indlela yokwenza kunye nento equlethwe kuyo |
|---|---|
| Isuphu yemifuno kunye nesaladi | Ikomityi e-1 yesuphu enamafutha aphantsi eyenziwe ngeetshizi, iilentili, okanye imifuno exutyiweyo. Iikomityi ezi-2 zesaladi enemifuno eluhlaza okwesibhakabhaka efana nesipinatshi, iminqathe, ibroccoli, kunye neetumato. Sebenzisa isaladi eyenziwe ngeoyile yomnquma. |
| Isandwich yeTuna | Gcoba izilayi ezibini zesonka esipheleleyo kunye ne-tuna encinci efakwe ebhotileni, icephe le-mayonnaise enamafutha aphantsi, itswele eliqoshiweyo, kunye neepickles ezimbalwa. Ukuba uyathanda, faka isilayi esincinci se-apile okanye ipere phezulu. |
| I-stir-fry yenkukhu nemifuno | Qhotsa imifuno (iimbotyi, iminqathe, ikhaphetshu) kunye nenkukhu eyosiweyo okanye i-tofu. Khonza nesiqingatha sekomityi yerayisi emdaka okanye ii-noodles zengqolowa epheleleyo. |
Izidlo zangokuhlwa ezinciphisa i-triglyceride
Kubaluleke kakhulu ukugcina isidlo sangokuhlwa silula.
| Isidlo sangokuhlwa | Indlela yokwenza kunye nento equlethwe kuyo |
|---|---|
| Inkukhu eyosiweyo | Iqhekeza lenkukhu eyosiweyo esusiwe ulusu, iitapile ezimnandi ezibilisiweyo, kunye nekomityi yebroccoli ebilisiweyo. |
| Intlanzi kunye nomzala | Iqhekeza lesalmon okanye i-calamari eyosiweyo ngeoyile yomnquma encinci. Khonza ne-asparagus ebilisiweyo kunye ne-1/2 yekomityi ye-couscous. |
| Ipasta yengqolowa epheleleyo | Ikomityi e-1 yepasta yengqolowa epheleleyo. Yongeza isosi yetumato, imifuno efana namakhowa, i-zucchini, kunye ne-turkey encinci egayiweyo okanye i-tofu. |
Inqaku elikhethekileyo malunga notywala
Nciphisa ukusela utywala kube yisiselo esinye ngosuku kubafazi kunye nezimbini kumadoda. Nangona kunjalo, ukuba amanqanaba akho e-triglyceride aphezulu kune-200 mg/dL, kungcono uyeke ngokupheleleyo ukusela utywala. Kubalulekile ukuthetha nogqirha wakho ngale nto.
Ulungiselela njani isidlo esikulungeleyo?
Awunakutya into enye yonke imihla, ngoko ke khumbula ezi zinto zisisiseko xa ulungiselela ukutya okuthandayo.
- Umthetho wepleyiti: Yahlulahlula ipleyiti yakho ibe ziinxalenye ezi-4 ngengqondo.
- Zalisa iindawo ezimbini (isiqingatha sepleyiti) ngemifuno neziqhamo .
- Gcwalisa inxalenye enye (inxalenye) ngeenkozo ezipheleleyo (irayisi emdaka, i-buckwheat, i-oats, isonka sengqolowa esipheleleyo).
- Gcwalisa elinye isiqingatha (okwethutyana) ngeproteni enamafutha aphantsi (intlanzi, inkukhu engenalusu, iilentili, iitships, amaqanda amhlophe).
- Ziphephe izinto "ezimhlophe": Nciphisa ukutya okucociweyo (isonka esimhlophe, iibhanisi), iswekile, iilekese, kunye neziselo ezineswekile kangangoko unako. Ezi zinto zinyusa ngokuthe ngqo amanqanaba e-triglyceride.
- Khetha amafutha alungileyo:Ukutya okutyebileyo kumafutha asempilweni, ingakumbi i-omega-3s, kunokunceda ukunciphisa i-triglycerides. Faka iintlanzi ezinamafutha ezifana ne-salmon kunye ne-tuna, i-flaxseed, kunye ne-walnuts ekutyeni kwakho.
- Ziphephe ii-fats ezimbi: Ziphephe inyama ebomvu, iimveliso zokubhaka, kunye nokutya okupakishweyo okunamafutha e-trans (ukuba ilebhile ithi 'i-hydrogenated oil' , musa ukukuthenga oko kutya).
- Lumka xa ukhetha ukutya kobisi: khetha ubisi olunamafutha aphantsi okanye olungenamafutha, iyogathi, kunye netshizi.
Ukuba unengxaki yokunamathela kolu hlobo lokutya, thetha nogqirha wakho okanye ingcali yokutya efanelekileyo. Banokukunceda wenze isicwangciso sokutya esifanelekileyo sokunciphisa i-triglyceride.
Umyalezo Wokuya Ekhaya
- Amanqanaba aphezulu e-triglyceride yimeko enzulu eyonyusa umngcipheko wokuhlaselwa sisifo sentliziyo kunye nokubetha.
- Eli nqanaba linokwehliswa kakhulu kuphela ngokutshintsha indlela otya ngayo kunye nokuzilolonga.
- Nciphisa iicarbohydrate ezilula ezifana neswekile, isonka, neziselo ezineswekile, kwaye utye ukutya okuziinkozo, imifuno, kunye neziqhamo.
- Faka intlanzi kunye namandongomane, aqulethe amafutha asempilweni (i-omega-3). Kuphephe ukutya okucutshungulweyo kunye namafutha angalunganga.
- Nciphisa utywala obuselayo. Ukuba amanqanaba akho e-triglyceride aphezulu kakhulu, thetha nogqirha wakho malunga nokuyeka ngokupheleleyo utywala.
- Soloko uqhagamshelana nogqirha wakho ngaphambi kokuba uqalise naluphi na ucwangciso lokunciphisa umzimba okanye ukuba unenkxalabo malunga nempilo yakho.
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