Kumelwe ukuba uke wezwa nge-cholesterol, akunjalo? Cishe uyazi ukuthi izinga lakho le-cholesterol liphezulu. Kodwa yini oyaziyo nge-'Triglycerides'? Empeleni lolu uhlobo olubaluleke kakhulu lwamafutha (i-lipid) egazini lethu. Nakuba sivame ukukhuluma nge-cholesterol, asikhulumi kakhulu ngala ma-triglycerides. Kodwa ukwanda kwaleli zinga akukuhle empilweni yethu.
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Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Ayini ngempela ama-triglyceride?
Kalula nje, ama-triglyceride uhlobo oluyinhloko lwamafutha emizimbeni yethu. Umzimba ugcina noma yimaphi ama-calories engeziwe esiwadlayo, kungaba ekudleni okufana nebhotela namafutha, noma enanini lama-calories esiwashisayo. Lokhu kugcinwa njenge-triglycerides. Ngakho-ke, lapho umzimba udinga amandla, usebenzisa la ma-triglycerides agciniwe.
Lokho kusho ukuthi sidinga inani elithile lama-triglyceride ukuze sihlale siphilile. Kodwa inkinga ivela uma lawa eba phezulu kakhulu.
Ucwaningo luye lwabonisa njalo ukuthi amazinga aphezulu e-triglyceride ahlobene ngqo nezimo zempilo ezimbi njengesifo senhliziyo, ukuhlaselwa yinhliziyo, kanye nesifo sohlangothi . Le ngozi iphezulu kakhulu kubantu abanamazinga aphansi e-HDL, "i-cholesterol enhle," kanye nalabo abanesifo sikashukela sohlobo 2. Uma unezinye izimo ezandisa ingozi yakho yesifo senhliziyo, njengesifo sikashukela noma umfutho wegazi ophakeme, udokotela wakho cishe uzoqapha amazinga akho e-triglyceride.
Izindaba ezinhle ukuthi kunezinto eziningi ongazenza ukuze wehlise amazinga akho e-triglyceride futhi uphile impilo enempilo.
Ubudlelwano phakathi kwe-triglycerides kanye 'ne-cholesterol enhle' (i-HDL)
I-HDL (High-Density Lipoprotein) uhlobo esilubiza ngokuthi “i-cholesterol enhle.” Umsebenzi wayo oyinhloko ukuhlanza igazi ngokususa “i-cholesterol embi,” i-LDL (Low-Density Lipoprotein), enganqwabelana emithanjeni yegazi.
Ngokuvamile, kuba nobudlelwano obuphambene phakathi kwama-triglyceride ne-HDL. Okusho ukuthi, njengoba amazinga akho e-triglyceride ekhuphuka, amazinga akho e-HDL ayancipha. Futhi uma amazinga akho e-HDL ephezulu, amazinga akho e-triglyceride angase abe phansi. Kodwa nansi into ebalulekile okufanele uyiqaphele. Ngezinye izikhathi, noma amazinga akho e-HDL ejwayelekile, amazinga akho e-triglyceride angase akhuphuke. Ucwaningo lukhombisile ukuthi, kungakhathaliseki amazinga akho e-HDL, amazinga aphezulu e-triglyceride ayisici esizimele esiyingozi yesifo senhliziyo.
Yiziphi izimbangela ze-triglycerides ephezulu?
Nazi ezinye zezizathu eziyinhloko zokuthi kungani amazinga e-triglyceride engakhuphuka:
- Ukukhuluphala ngokweqile: Isisindo somzimba siyakuthinta lokhu.
- Ukuntuleka kokuzilolonga: Ukuntuleka kokuzilolonga ngokomzimba.
- Ukudla okunoshukela namafutha amaningi: Ikakhulukazi ukusetshenziswa njalo kweziphuzo ezinoshukela, ukudla okubhakiwe, kanye nokudla okunamafutha.
- Ukuphuza utshwala ngokweqile: Utshwala bukhuphula ngqo amazinga e-triglyceride.
- Imithi ethile: Eminye imithi esetshenziselwa i-HIV, umdlavuza webele, futhi engavamile, eminye imithi esetshenziselwa umfutho wegazi ophakeme.
- Ezinye izimo zezokwelapha: Isifo sikashukela esingalawulwa, isifo sezinso, isifo se-thyroid, kanye nesifo sesibindi.
- Izici zofuzo: Izimo zofuzo ezivimbela umzimba ekugayweni kwamafutha ngendlela efanele.
- Imvelaphi yaseNingizimu Asia: Abantu abavela ezweni lethu, okungukuthi, abantu abavela emazweni afana neSri Lanka, iNdiya, nePakistan, basengozini enkulu yofuzo yalesi simo.
Amazinga e-triglyceride alinganiswa kanjani?
Ukuhlolwa kwegazi kwalokhu kubizwa ngokuthi 'i-Lipid Profile'. Lokhu kuhlolwa kulinganisa wonke amazinga akho e-cholesterol kanye ne-triglyceride. Udokotela wakho uvame ukukweluleka ukuthi uzile ukudla (ungadli noma uphuze noma yini ngaphandle kwamanzi) cishe amahora angu-9-12 ngaphambi kokuthatha lesi sivivinyo.
Amazinga ahlukaniswa ngokwemiphumela yokuhlolwa kokuzila ukudla kanje:
| Izinga | Inani (ku-mg/dL) |
|---|---|
| Izinga eliphilile (Elijwayelekile) | Ngaphansi kuka-150 mg/dL |
| Ukuphakama Komngcele | 150 – 199 mg/dL |
| Izinga eliphezulu ) | 200 – 499 mg/dL |
| Izinga Eliphezulu Kakhulu/Eliyingozi | 500 mg/dL noma ngaphezulu |
Kubaluleke kakhulu kunoma yimuphi umuntu omdala oneminyaka engu-20 ubudala ukuba enze lokhu kuhlolwa njalo.
Kukuliphi izinga lapho ama-triglyceride eba yingozi khona?
Noma yini engaphezu kuka-500 mg/dL ibhekwa njengephezulu kakhulu. Leli zinga lihlobene ngqo nezinkinga zesibindi kanye ne-pancreas. Ikakhulukazi, lingaholela esimweni esiyingozi esibizwa ngokuthi i-pancreatitis .
Uma amazinga e-triglyceride edlula u-1,500 mg/dL , kuyingozi kakhulu. Ezimweni ezinjalo, izimpawu ezifana nokulahlekelwa yinkumbulo, ukuvuvukala kwesibindi kanye ne-spleen, kanye nobuhlungu obukhulu besisu zingavela.
Yini okufanele siyenze ukuze sinciphise ama-triglycerides?
Kuvamile ukuzizwa ukhathazekile kancane uma uthola ukuthi amazinga akho e-triglyceride aphezulu. Kodwa-ke, kunezinto eziningi ongazenza ukulawula lokhu. Izinguquko ezincane endleleni yakho yokuphila zingenza umehluko omkhulu.
1. Ukuzivocavoca umzimba.
Ukuzivocavoca kungenye yezindlela ezinhle kakhulu zokwehlisa ama-triglyceride. Zama ukuzivocavoca okungenani imizuzu engama-30 ngosuku, izinsuku ezi-5 ngesonto. Noma yini efana nokuhamba ngokushesha, ukugijima, ukugibela ibhayisikili, noma ukubhukuda kuhle. Uma ungakaze uzivivinye ngaphambilini, qala kancane.
2. Lawula isisindo sakho.
Uma ukhuluphele ngokweqile, ukwehlisa isisindo kuyinto ebalulekile. Ukuzivocavoca nokudla kokubili kubalulekile. Nciphisa ukudla kwakho kwama-calories nsuku zonke. Beka phambili izithelo, imifino, inyama engenamafutha amaningi, kanye nokudla kobisi okunamafutha aphansi . Ukuyeka iziphuzo ezinoshukela kanye nokudla okunoshukela omningi kuzosiza kakhulu.
3. Khetha amafutha anempilo
Qaphela izinhlobo zamafutha owadlayo. Nciphisa amafutha ezilwane (inyama, ibhotela, ushizi) kanye namafutha e-trans (i-margarine, ukudla okwenziwe ngokwenziwa). Esikhundleni salokho, yidla amafutha anempilo engeziwe (amafutha e-monounsaturated kanye ne-polyunsaturated) atholakala kumafutha omnqumo, amantongomane, kanye nezinye izinhlobo zezinhlanzi. Ukudla izinhlanzi ezinamafutha, ikakhulukazi lezo ezicebile ku- Omega-3 (njenge-salmon, i-mackerel, i-herring, kanye ne-sardine) okungenani kabili ngesonto kungasiza ekunciphiseni ama-triglycerides.
4. Nciphisa utshwala
Ngisho notshwala obuncane bungabangela amazinga e-triglyceride akhuphuke ngokuzumayo, ngakho-ke kubalulekile ukuyeka ukuphuza utshwala ngokuphelele noma ukubunciphisa ngangokunokwenzeka.
Imithi yokulawula ama-triglyceride
Kulabo abangakwazi ukulawula amazinga abo ngokushintsha indlela yabo yokuphila kuphela, ikakhulukazi labo abasengozini enkulu yesifo senhliziyo, udokotela wakho angase akunike imithi. Lesi sinqumo kufanele senziwe udokotela wakho kuphela.
- Ama-Fibrate: Lawa ayiklasi yemithi ephumelela kakhulu yokwehlisa ama-triglyceride.
- Amafutha enhlanzi ane-omega-3: Ama-capsule amafutha enhlanzi aqukethe ama-omega-3 acid (atholakala kudokotela) asiza ukulawula ama-triglycerides.
- I-Niacin (i-Niacin / i-Nicotinic acid): Lona futhi umuthi owehlisa amazinga e-triglyceride.
- Ama-statin: Nakuba lawa ngokuyinhloko uhlobo lomuthi olunikezwa ukwehlisa i-cholesterol, anganciphisa namazinga e-triglyceride cishe ngo-20%-40%.
Into ebaluleke kakhulu ukuthi noma uthatha imithi, kubalulekile ukugcina indlela yokuphila enempilo. Futhi, tshela udokotela wakho nganoma yimiphi eminye imithi, amavithamini, noma izithasiselo ozithathayo. Eminye imithi (isib. ama-beta-blockers, amaphilisi okulawula ukuzalwa) ingakhuphula amazinga e-triglyceride.
Ukudla okufanele nokungafanele abantu abane-triglycerides ephezulu
Ngokulungisa ukudla kwakho, ungakwazi ukulawula amazinga akho e-triglyceride ngokuphawulekayo.
| ✅ Izinto ezifanele ukudliwa | ❌ Izinto okufanele uzigweme ukuzidla |
|---|---|
| Okusanhlamvu okuphelele (irayisi elinsundu, i-oats, i-millet) | Ukudla okushukela nokunambitheka okumnandi (amakhekhe, amabhisikidi, i-toffee, i-ayisikhilimu) |
| Amantongomane aqhekekile (ubhontshisi, ubhontshisi oluhlaza) | Iziphuzo ezimnandi (i-soda, i-cordial, iziphuzo zezithelo ezipakishiwe) |
| Inhlanzi enamafutha (i-salmon, i-mackerel, i-herring, i-salmon) | Inyama ecutshunguliwe kanye nenyama ebomvu (inyama yenkomo, ingulube) |
| Imifino nezithelo ezintsha (ikakhulukazi ezinombala omnyama) | Ukudla okuthosiwe (irayisi elithosiwe, ama-chips, ama-cutlets) |
| Amantongomane nama-nut butter (ama-cashew, amantongomane, ama-alimondi) | Ibhotela, imajarini, nobisi oluphelele |
Umlayezo Wokuya Nawe Ekhaya
- Ama-triglycerides awayona into okufanele uyinake. Ayingozi enkulu yesifo senhliziyo kanye nesifo sohlangothi.
- Into ebaluleke kakhulu ukuhlola njalo amazinga akho e-lipid egazini (i-Lipid Profile).
- Uma amazinga akho e-triglyceride ephezulu, xoxa nodokotela wakho ngohlelo lokwelashwa.
- Lesi simo singaphathwa ngempumelelo enkulu ngokudla, ukuvivinya umzimba, kanye, uma kudingeka, nemithi.
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