Masifunde ngamafutha (ii-triglycerides) egazini lakho nendlela achaphazela ngayo intliziyo.

Ngaba ukhe wajonga ingxelo yovavanyo lwegazi kutshanje? Mhlawumbi sele uwabonile amagama athi `` Cholesterol`` kunye `` Triglycerides`` . Nangona abantu abaninzi bethetha nge -cholesterol , abazi kakuhle ukuba ziintoni ii-triglycerides. Ngoko ke, ziintoni ezi triglycerides? Kutheni zibaluleke kangaka kwimpilo yentliziyo yethu? Makhe sithethe ngazo ngokweenkcukacha namhlanje.

Zithini ii-triglycerides?

Ngamafutshane, ii-triglycerides lolona hlobo luphambili lwamafutha egazini lethu. Xa usitya, umzimba wakho uguqula iikhalori ezongezelelweyo ezivela kuloo kutya, iikhalori ezingasetyenziswanga ngamandla ngoko nangoko, zibe zii-triglycerides kwaye uzigcine kwiiseli zamafutha. Kamva, xa udinga amandla, iihomoni zikhupha ezi triglycerides.

Ngoko ke, imizimba yethu ifuna ezinye zezi zinto ukuze zisinike amandla kwaye zisigcine siphila imini yonke. Nangona kunjalo, ingxaki iqala xa uninzi lwazo luqokelelana egazini . Xa amanqanaba e-triglyceride egazini ephezulu kunesiqhelo, sibiza le meko ngokuba yi-hypertriglyceridemia . Ukuba le meko ayinyangwanga kakuhle, inokubangela umonakalo omkhulu entliziyweni yakho nakwimithambo yegazi.

Yintoni ubudlelwane phakathi kwe-triglycerides nesifo sentliziyo?

Ngoku usenokuba ucinga, “Kulungile, kwenzeka ntoni entliziyweni xa la ma-triglyceride ephezulu?” Enyanisweni, i-hypertriglyceridemia yimeko enokubangela isifo sentliziyo.Umngcipheko wokufumana `(isifo sentliziyo)` uyanda kakhulu. Umzekelo, ukuba inqanaba lakho le-triglycerides `(Triglycerides)` liphezulu kune-200 mg/dL (ii-milligrams nge-deciliter), uphando lubonisa ukuba unamathuba angama-25% okufa ngenxa yesifo sentliziyo kunomntu onamanqanaba aqhelekileyo.

Izazinzulu zisafunda ngonxibelelwano oluchanekileyo phakathi kwe-hypertriglyceridemia kunye nempilo yentliziyo . Kodwa esikwaziyo kukuba xa ii-triglycerides ziphezulu egazini lakho, umngcipheko wakho wokuba nesifo esibizwa ngokuba yi-atherosclerosis uyanda. Kulula kakhulu. Ngokuhamba kwexesha, iidiphozithi zamafutha ezibizwa ngokuba yi-plaque ziyaqokelelana kwimithambo yakho. Kufana nokugqwala okuqokelelana kumbhobho wamanzi omdala ngokuhamba kwexesha.

Ziziphi iimeko ezinzulu ezinokubangelwa yi-atherosclerosis?

• Isifo semithambo yegazi ye-carotid: Oku kwenzeka xa amanqatha eqokelelana kwimithambo yegazi ephambili ehambisa igazi engqondweni yakho (imithambo yegazi ye-carotid), nto leyo eyenza ukuba inciphe. Esi sesona sizathu siphambili sestroke .
• Isifo semithambo yegazi: Oku kuxa amanqatha eqokelelana kwimithambo yegazi ehambisa igazi entliziyweni. Oku kunokukhokelela ekuhlaselweni yintliziyo .
• Isifo semithambo yegazi ejikeleze umzimba: Kule meko, amafutha aqokelelwa kwimithambo yegazi ehambisa igazi emilenzeni nasezingalweni. Oku kunokubangela intlungu emilenzeni xa uhamba.

Ekuhambeni kwexesha, ukuba ezi meko azinyangwa kakuhle, zinokuba yinto esongela ubomi, njengokuhlaselwa yintliziyo okanye istroke.

Ngaba i-triglycerides ephezulu ithetha isifo sentliziyo?

Hayi, ii-triglycerides eziphezulu azingonobangela wesifo sentliziyo . Nangona kunjalo, zingunobangela omkhulu wesifo sentliziyo. Ngamafutshane, zithetha ukuba unokuba nesifo sentliziyo ngakumbi kunomntu onezinga eliqhelekileyo le-triglyceride.

I-cholesterol ephezulu yenye into ebangela umngcipheko omkhulu onxulumene nee-lipids egazini. Abanye abantu banokuba ne-triglycerides ephezulu kunye ne-cholesterol ephezulu. Ukuba oku kuyenzeka, umngcipheko wesifo sentliziyo uyanda nangakumbi.

Ngaba i-triglycerides iyayivala imithambo yegazi ngokwenene?

Ibali liyinkimbinkimbi kancinci. Ii-triglycerides aziyonxalenye yeendawo ezinamathelayo zamafutha ezinamathela eludongeni lwemithambo yegazi, ezibizwa ngokuba yi-plaque. Nangona kunjalo, izazinzulu zifumanise ukuba ukuba namanqanaba aphezulu e-triglycerides kwandisa umngcipheko wokuba ne-atherosclerosis. Ngoko ke yintoni edibanisa ezi zinto zimbini?

Cinga ngale ndlela. Emva kokutya, imetabolism yomzimba wakho iyawaphula izondlo ezikuloo kutya ize izenze zisetyenziswe ngumzimba. Le yinkqubo ebalulekileyo esinika amandla kwaye inceda kwimisebenzi eyahlukeneyo yomzimba. Nangona kunjalo, xa ezi triglycerides zahlulwahlulwa, ezinye iimveliso ezishiyekileyo ziyashiywa. Izazinzulu zibiza ezi "ziinxalenye eziseleyo." Ezi nxalenye ziqulethe izinto ezifana ne-cholesterol eseleyo kunye ne-fatty acids. Ezi nxalenye zazipakishwe ngaphambili kunye ne-triglycerides kwiintlobo ezikhethekileyo zeeproteni ezibizwa ngokuba yi-lipoproteins .

Cinga nje ngomntwana omncinci ovula isipho somhla wokuzalwa. Unomdla kakhulu wokukhupha iphepha lokusonga aze akhuphe ithoyizi. Kodwa, iziqwenga zephepha ezikrazukileyo ziwela phantsi, akunjalo? Yiloo nto la masuntswana aseleyo. Awancedi umzimba ngokuthe ngqo, kodwa ahambahamba egazini. La masuntswana angena emithanjeni yegazi, abangele ukudumba, kwaye ancede ezo ntsalela zamafutha ezibizwa ngokuba zii-plaque ukuba ziqale ukwakheka.

Ngoko ke, nangona ii-triglycerides zinganamatheli ngqo eludongeni lwemithambo yegazi, ngokungathanga ngqo zenza indawo yokuba ezinye iinxalenye eziyingozi zibambeke apho. Yiyo loo nto ebangela ukuba kubekho i-atherosclerosis.

Ngawaphi amanqanaba e-triglycerides anokubangela ukuhlaselwa yintliziyo?

Ngokubanzi, ukuba amanqanaba akho e-triglyceride angaphezulu kwe-200 mg/dL , oko kwandisa umngcipheko wakho wokuba nesifo sentliziyo okanye isifo sohlangothi. Ngoko ke, sonke kufuneka sizame ukugcina amanqanaba ethu e-triglyceride angaphantsi kwe-150 mg/dL .

Enyanisweni, ukuze kuncitshiswe ngakumbi umngcipheko wesifo sentliziyo, kungcono ukugcina amanqanaba e-triglyceride engaphantsi kwe-100 mg/dL .

Ungayinciphisa njani i-triglycerides ngokukhawuleza?

Utshintsho kwindlela yokutya kunye nendlela yokuphila lunokunceda ekunciphiseni amanqanaba akho e-triglyceride kwiinyanga ezimbalwa. Nangona kunjalo, inyathelo lokuqala kukufumanisa ukuba kutheni amanqanaba akho e-triglyceride ephezulu kangaka. I-Hypertriglyceridemia inokuba nezizathu ezininzi. Ezi ziquka:

• Izinto ezibangela ukutya (imikhwa engalunganga yokutya)
• Izinto ezibangela indlela yokuphila (ukungazilolongi, ukutshaya, utywala)
• Iimeko ezithile zempilo (isifo seswekile, iingxaki ze-thyroid, isifo sezintso)
• Amanye amayeza

Into yokuqala omele uyenze kwangoko wakufumanisa ukuba amanqanaba akho e-triglyceride aphezulu kukubona ugqirha wakho. Uza kukubuza imibuzo embalwa, ahlole imbali yakho yezonyango, aze afumanise unobangela wokunyuka kwakho ngequbuliso kwamanqanaba e-triglyceride.

Emva koko, ugqirha wakho uya kukunceda uphuhlise isicwangciso sokubuyisela amanqanaba akho e-triglyceride kwinqanaba elisempilweni. Esi sicwangciso sinokubandakanya amayeza okunciphisa i-triglycerides yakho, ingakumbi ukuba amanqanaba akho aphezulu kakhulu. Okanye, sinokubandakanya ukunyanga imeko yezonyango engabonakaliyo.

Ugqirha wakho uza kukunika iingcebiso malunga notshintsho kwindlela yokutya kunye nendlela yokuphila. Kungcono ukulandela iingcebiso zogqirha wakho. Nangona kunjalo, makhe sijonge ezinye izikhokelo eziqhelekileyo eziye zangqinwa luphando ukuba ziyanceda ekunciphiseni i-triglycerides.

Utshintsho kwindlela yokutya olunceda ekunciphiseni i-triglycerides

Kukho "iintshaba" ezine eziphambili zokutya eziphakamisa amanqanaba e-triglyceride:

• Utywala
• Amafutha angengowasempilweni(Ingakumbi amafutha agcweleyo kunye namafutha aguqulweyo)
• IiCarbohydrate ezilula/ezicociweyo (isonka, ukutya okuneswekile)
• Iishukela ( iswekile eyongezwa ekutyeni naseziseloni)

Ngoko ke, ukuziphepha ezi zinto kangangoko kunokwenzeka kuya kukunceda kakhulu ekunciphiseni ii-triglycerides zakho kwaye uzigcine zikwinqanaba elifanelekileyo.

Nazi ezinye izinto onokuzenza ukuze wehlise i-triglycerides kumaqela amahlanu okutya aphambili:

Isiqhamo:

• Khetha iziqhamo ezintsha .
• Khetha iziqhamo ezikhenkcezisiweyo ezingenaswekile yongeziweyo okanye iziqhamo ezisemathinini kwijusi yeziqhamo. Hlunga ijusi ngaphambi kokuba uyitye.
• Nciphisa iziqhamo ezomisiweyo (ezifana needethi kunye neepruni) kwikomityi enye (¼ yekomityi) ngosuku, njengoko iziqhamo ezomisiweyo zinomthamo ophezulu weswekile kuneziqhamo ezisandula ukukhiwa.
• Musa ukongeza iswekile okanye ezinye izinto eziswiti kwisiqhamo.

Imifuno:

• Nciphisa imifuno enesitatshi (ezifana neetapile, iibhatata, umbona, kunye neembotyi) kwisiqingatha sekomityi ngexesha.
• Nciphisa iitapile ezibhakiweyo ezinezikhumba ukuya kuthi ga kwi-85 grams (malunga nobukhulu onokububamba esandleni sakho).
• Yongeza imifuno eluhlaza etyebileyo enefayibha, iimbotyi, kunye neminye imifuno engenasitatshi sininzi ekutyeni kwakho.

Iinkozo:

• Sebenzisa iinkozo ezipheleleyo ezifana nerhasi, i-bulgur, i-couscous, i-millet, kunye ne-wheat germ njengesitya esisecaleni.
• Xa ukhetha iinkozo ezishushu nezibandayo zesidlo sakusasa, khetha ezo ziqulethe ubuncinci iigram ezi-5 zefayibha yokutya ngokuphakelwa ngakunye.
• Kwakhona, khetha iinkozo ezingaqulathi ngaphezu kwe-8 grams yeswekile ngokuphakelwa ngakunye.
• Zama ipasta yengqolowa epheleleyo okanye irayisi emdaka endaweni yerayisi.
• Xa uthenga izinto ezifana nesonka, iicrackers, kunye neecereal, qala ujonge ilebhile ukuze ubone ukuba enye yezi zithako idwelisiwe na: I-whole grain oats, iBhali, umbona, irayisi, okanye ingqolowa.
• Nciphisa ukutya okucoliweyo. Oku kuquka umgubo omhlophe, i-semolina, isonka esimhlophe, iikeyiki kunye neebhisikithi.

Iiproteni:

• Faka iintlanzi ezine-omega-3 fatty acids ezisempilweni (ezifana nesalmon, i-mackerel, i-herring, i-tuna, kunye ne-sardines) ekutyeni kwakho ubuncinane kabini ngeveki.
• Khetha inyama engenamafutha (isifuba senkukhu, inyama yenkomo engenamafutha) kwaye uphephe ukutya inyama enamafutha (inyama yehagu, iisoseji, iibhola zenyama).
• Susa amafutha abonakalayo kunye nolusu enyameni ngaphambi kokuba uyipheke.
• Iimbotyi (iilentile, iitshizi, iimbotyi eziluhlaza, iimbotyi) zingumthombo olungileyo weproteni.

Ukutya kobisi:

• Khetha i-yogurt emnandi kancinci endaweni ye-yogurt eqhelekileyo.
• Khetha ubisi netshizi engenamafutha aneleyo okanye engenamafutha.

Okokugqibela kodwa kungabaluleke kakhulu, zenze umkhwa wokufunda iilebheli xa uthenga izinto. Sidla ngokutya ukutya okuneswekile eninzi ngaphandle kokuqaphela. Ukuba naliphi na igama elingezantsi livela ekuqaleni koluhlu lwezithako zokutya neziselo ezipakishiweyo, oko kuthetha ukuba ukutya kuneeswekile ezilula. Nciphisa okanye ususe oku kutya ukuba unako:

• I-Sucrose
• Iswekile
• I-Fructose
• Isiraphu yombona
• Isiraphu yombona enefructose ephezulu
• I-Maltose
• Ubusi (nangona bungokwemvelo, akucetyiswa ukuba busetyenziswe kakhulu)
• Iimolasi/iTreacle (enemiqathango)

Iileyibhile zemveliso okanye iipakethi zinokuthi “azinamafutha.” Kubalulekile ukunciphisa ukutya kwakho konke okunamafutha. Nangona kunjalo, khumbula ukuba iidizethi ezininzi ezibhalwe “azinamafutha” zihlala zineswekile eninzi kunezo zinamafutha apheleleyo, kwaye zinokuba nenani elifanayo leekhalori. Ngoko ke, nciphisa ezi dizethi okanye ufumane ezinye iindlela ezisempilweni, ezifana neziqhamo ezitsha okanye ii-ice popsicles ezingenaswekile.

Utshintsho kwindlela yokuphila olunceda ekunciphiseni i-triglycerides

Utshintsho kwindlela yokuphila lubalulekile ekunciphiseni i-triglycerides. Ezinye iinguqu ziquka ixesha kunye nohlobo lokutya okutyayo. Ezinye zibandakanya imikhwa yakho yemihla ngemihla. Gcina ezi ngcebiso engqondweni:

• Kuphephe ukutya ebusuku kakhulu. Gqiba isidlo sakho sangokuhlwa iiyure ezi-2-3 ngaphambi kokuba ulale.
• Musa ukutsiba ukutya. Ukuba wenza njalo, uya kuhendeka ukuba utye kakhulu kwixesha elizayo.
• Yitya ukutya okuncinci rhoqo imini yonke. Ukongeza kwizidlo zakho ezintathu eziphambili, yiba ubuncinane izidlo ezimbini ezinempilo.
• Zilolonge rhoqo. Khetha umthambo owuthandayo kwaye uwenze ubuncinane imizuzu engama-30 ngosuku. Izinto ezifana nokuhamba ngokukhawuleza, ukubaleka, ukukhwela ibhayisekile, okanye ukudada zilungile.
• Hamba kangangoko unako ngexesha lokuhamba kwakho kwemihla ngemihla. Paka imoto yakho mgama kancinci, sebenzisa izinyuko endaweni yelifti, kwaye uthathe ikhefu lokuhamba ngeenyawo imizuzu emihlanu ngexesha lomsebenzi.
• Ukuba uyatshaya, yeka.
• Nciphisa okanye uyeke ngokupheleleyo ukusebenzisa utywala.

Okokugqibela, into ekufuneka iqwalaselwe.

Ii-triglycerides zizinto ezifunwa yimizimba yethu, kodwa njengayo nayiphi na into, ukuba zininzi kakhulu kunokunyusa umngcipheko wesifo sentliziyo. Ukuba amanqanaba akho e-triglyceride aphezulu, thetha nogqirha wakho ngezinye izinto ezinokubangela umngcipheko wesifo sentliziyo kunye nento onokuyenza ukunciphisa umngcipheko wakho.

Rhoqo, utshintsho olulula kwindlela otya ngayo nendlela ophila ngayo lunokwenza umahluko omkhulu. Eyona nto ibalulekileyo kukungaguquguquki. Qala ngotshintsho oluncinci kwaye ulwenze yonke imihla. Yongeza kancinci kancinci imikhwa emihle. Xelela usapho lwakho nabahlobo bakho ngeenjongo zakho, ukuze bakuncede kuhambo lwakho. Impilo yakho isezandleni zakho!

IiTriglycerides , isifo sentliziyo, i-cholesterol, i-atherosclerosis, ukutya okunempilo, umthambo, amafutha egazini