Ake sifunde ngamafutha (ama-triglyceride) egazini lakho nokuthi athinta kanjani inhliziyo.

Uke wabheka umbiko wokuhlolwa kwegazi muva nje? Kungenzeka ukuthi usuwabonile amagama athi " Cholesterol" kanye nelithi " Triglycerides" . Nakuba abantu abaningi bekhuluma nge -cholesterol , abazi kahle ukuthi ayini ama-triglyceride. Ngakho-ke, ayini lawa ma-triglyceride? Kungani ebaluleke kangaka empilweni yethu yenhliziyo? Ake sixoxe ngawo ngemininingwane ethe xaxa namuhla.

Ayini ama-triglyceride?

Kalula nje, ama-triglyceride uhlobo oluyinhloko lwamafutha egazini lethu. Uma udla, umzimba wakho uguqula ama-calories engeziwe avela kulokho kudla, ama-calories angasetshenziswanga amandla ngokushesha, abe ama-triglyceride bese uwagcina kuma-fat cells. Kamuva, uma udinga amandla, ama-hormone akhipha la ma-triglyceride.

Ngakho-ke, imizimba yethu idinga ezinye zalezi ukuze zisinike amandla futhi zisigcine siphila usuku lonke. Kodwa-ke, inkinga iqala lapho okuningi kwalokhu kuqoqana egazini . Lapho amazinga e-triglyceride egazini ephakeme kunokuvamile, lesi simo sibizwa ngokuthi i-hypertriglyceridemia . Uma lesi simo singelashwa kahle, singadala umonakalo omkhulu enhliziyweni yakho nasemithanjeni yegazi.

Buyini ubudlelwano phakathi kwama-triglyceride nesifo senhliziyo?

Manje ungase ucabange, “Kulungile, kwenzekani enhliziyweni uma lawa ma-triglyceride ephezulu?” Empeleni, i-hypertriglyceridemia yisimo esingaholela ezifweni zenhliziyo nemithambo yegazi.Ingozi yokuthola `(isifo senhliziyo)` iyanda kakhulu. Isibonelo, uma izinga lakho le-triglycerides `(Triglycerides)` liphakeme kune-200 mg/dL (ama-milligram nge-deciliter), ucwaningo lubonisa ukuthi cishe unamathuba angu-25% okufa ngenxa yesifo senhliziyo kunomuntu onamazinga ajwayelekile.

Ososayensi basafunda ngokuxhumana okuqondile phakathi kwe-hypertriglyceridemia nempilo yenhliziyo . Kodwa esikwaziyo ukuthi uma ama-triglyceride ephezulu egazini lakho, kulapho ingozi yakho yokuthola isifo esibizwa ngokuthi i-atherosclerosis iphakama khona. Kulula kakhulu. Ngokuhamba kwesikhathi, ama-fat deposits abizwa ngokuthi i-plaque ayakheka emithanjeni yakho. Kufana nokugqwala okwakheka epayipini lamanzi elidala ngokuhamba kwesikhathi.

Yiziphi izimo ezingathi sína ezingabangelwa yi-atherosclerosis?

• Isifo semithambo ye-carotid: Lokhu kwenzeka lapho kwakheka khona amafutha emithanjeni eyinhloko ehambisa igazi ebuchosheni bakho (imithambo ye-carotid), okwenza kube nzima ukuyiqeda. Lokhu kuyimbangela ehamba phambili yesifo sohlangothi .
• Isifo semithambo yenhliziyo: Lokhu kwenzeka lapho kwakheka amafutha emithanjeni yenhliziyo ehambisa igazi enhliziyweni. Lokhu kungaholela ekuhlaselweni yinhliziyo .
• Isifo semithambo yegazi engaphandle: Kulesi simo, amafutha anqwabelana emithanjeni yegazi ehambisa igazi emilenzeni nasezingalweni. Lokhu kungabangela ubuhlungu emilenzeni lapho uhamba.

Ngokuhamba kwesikhathi, uma lezi zimo zingelashwa kahle, zingaba yinto esongela ukuphila, njengokuhlaselwa yinhliziyo noma isifo sohlangothi.

Ingabe ama-triglyceride aphezulu asho isifo senhliziyo?

Cha, ama-triglyceride aphezulu awayona imbangela yesifo senhliziyo . Kodwa-ke, ayisici esinamandla kakhulu sengozi yesifo senhliziyo. Kalula nje, asho ukuthi unamathuba amaningi okuthola isifo senhliziyo kunomuntu onamazinga ajwayelekile e-triglyceride.

I-cholesterol ephezulu ingenye into eyingozi enkulu ehlobene nama-lipid egazini. Abanye abantu bangase babe nama-triglyceride aphezulu kanye ne-cholesterol ephezulu. Uma lokhu kwenzeka, ingozi yesifo senhliziyo iyanda kakhulu.

Ingabe ama-triglyceride ayayivimba ngempela imithambo yegazi?

Indaba eyinkimbinkimbi kancane. Ama-triglycerides awayona ingxenye yamafutha anamathelayo anamathela ezindongeni zemithambo yegazi, okuthiwa i-plaque. Kodwa-ke, ososayensi bathole ukuthi ukuba namazinga aphezulu e-triglycerides kwandisa ingozi yokuthola i-atherosclerosis. Ngakho-ke kuyini ukuxhumana phakathi kwalokhu okubili?

Cabanga ngalokhu. Ngemva kokudla, indlela umzimba wakho osebenza ngayo iphula izakhamzimba ezikulokho kudla futhi izenze zisetshenziswe ngumzimba. Lena inqubo ebalulekile esinika amandla futhi isize ngemisebenzi eyahlukene yomzimba. Kodwa-ke, lapho lawa ma-triglyceride ehlukaniswa, eminye imikhiqizo elandelanayo iyashiywa. Ososayensi babiza lawa ngokuthi “izinhlayiya ezisele.” Lawa ma-particle aqukethe izinto ezifana ne-cholesterol esele kanye nama-fatty acid. Lawa ma-particle ayepakishwe ndawonye ngaphambilini nama-triglycerides ezinhlotsheni ezikhethekile zamaprotheni abizwa ngokuthi ama-lipoprotein .

Cabanga ngakho njengengane encane evula isipho sosuku lokuzalwa. Ijabule kakhulu ukukhumula iphepha lokusonga bese ikhipha ithoyizi. Kodwa, izingcezu zephepha ezidabukile ziwela phansi, akunjalo? Yilokho okushiwo yilezi zinhlayiya ezisele. Azizuzisi umzimba ngokuqondile, kodwa ziyantanta egazini. Lezi zinhlayiya zingena emithanjeni yegazi, zibangele ukuvuvukala, futhi zisize lawo mafutha abizwa ngokuthi ama-plaque ukuba aqale ukwakheka.

Ngakho-ke, yize ama-triglyceride enganamatheli ngqo ezindongeni zemithambo yegazi, adala indawo lapho ezinye izinhlayiya eziyingozi zingabhajwa khona. Leso yisona sizathu esiyinhloko sokuthuthukiswa kwe-atherosclerosis.

Yiliphi izinga lama-triglyceride elingabangela ukuhlaselwa yinhliziyo?

Ngokuvamile, uma amazinga akho e-triglyceride engaphezu kuka-200 mg/dL , kwandisa ingozi yakho yokuba nesifo senhliziyo noma isifo sohlangothi. Ngakho-ke, sonke kufanele sizame ukugcina amazinga ethu e-triglyceride engaphansi kuka-150 mg/dL .

Eqinisweni, ukuze kuncishiswe ingozi yesifo senhliziyo, kungcono ukugcina amazinga e-triglyceride engaphansi kuka-100 mg/dL .

Unganciphisa kanjani ama-triglycerides ngokushesha?

Izinguquko ekudleni nasekushintsheni kwendlela yokuphila zingasiza ekwehliseni amazinga akho e-triglyceride zingakapheli izinyanga ezimbalwa. Kodwa-ke, isinyathelo sokuqala ukuthola ukuthi kungani amazinga akho e-triglyceride ephezulu kangaka. I-Hypertriglyceridemia ingaba nezimbangela eziningana. Lezi zimbangela zifaka:

• Izici zokudla (imikhuba yokudla engalungile)
• Izici zendlela yokuphila (ukungazivocavoci, ukubhema, utshwala)
• Izimo ezithile zezokwelapha (isifo sikashukela, izinkinga ze-thyroid, isifo sezinso)
• Eminye imithi

Into yokuqala okufanele uyenze ngokushesha nje lapho uthola ukuthi amazinga akho e-triglyceride aphezulu ukubona udokotela wakho. Uzokubuza imibuzo embalwa, abukeze umlando wakho wezokwelapha, bese enquma imbangela yokwanda kwakho okungazelelwe kwamazinga e-triglyceride.

Ngemuva kwalokho, udokotela wakho uzokusiza ukuthi wakhe uhlelo lokubuyisela amazinga akho e-triglyceride ezingeni elinempilo. Lolu hlelo lungafaka imithi yokwehlisa ama-triglyceride akho, ikakhulukazi uma amazinga akho ephezulu kakhulu. Noma, lungafaka phakathi ukwelapha isimo sezempilo esicashile.

Udokotela wakho uzokweluleka nangokushintsha kokudla nendlela yokuphila. Kungcono ngaso sonke isikhathi ukulandela iseluleko sikadokotela wakho. Kodwa-ke, ake sibheke ezinye iziqondiso ezijwayelekile eziye zafakazelwa ucwaningo ukuthi ziyasiza ekunciphiseni ama-triglycerides.

Izinguquko ekudleni ezisiza ukwehlisa ama-triglycerides

Kunezinhlobo ezine zokudla eziyinhloko “zezitha” eziphakamisa amazinga e-triglyceride:

• Utshwala
• Amafutha angenampilo(Ikakhulukazi amafutha agcwele kanye nama-trans)
• Ama-carbohydrate alula/acwengisisiwe (isinkwa, ukudla okunoshukela)
• Ushukela ( ushukela owengeziwe ekudleni naseziphuzweni)

Ngakho-ke, ukugwema lokhu ngangokunokwenzeka kuzokusiza kakhulu ekunciphiseni ama-triglyceride akho futhi uwagcine ezingeni elinempilo.

Nazi ezinye izinto ongazenza ukuze wehlise ama-triglyceride ngaphakathi kwamaqembu amahlanu okudla ayinhloko:

Isithelo:

• Khetha izithelo ezintsha .
• Khetha izithelo eziqandisiwe ezingenashukela owengeziwe noma izithelo ezisemathinini kujusi wezithelo. Hlunga ujusi ngaphambi kokudla.
• Nciphisa izithelo ezomisiwe (ezifana nama-date nama-prunes) enkomishini eyodwa (¼ indebe) ngosuku, njengoba izithelo ezomisiwe zinoshukela omningi kunezithelo ezintsha.
• Ungafaki ushukela noma ezinye izinto ezinambithekayo esithelweni.

Imifino:

• Nciphisa imifino enesitashi (njengamazambane, ubhatata, ummbila, kanye nobhontshisi) ku-½ indebe ngesikhathi.
• Nciphisa amazambane abhakiwe anezikhumba cishe kumagremu angu-85 (cishe usayizi ongawubamba ngesandla sakho).
• Faka imifino eluhlaza enamaqabunga amaningi, ama-legumes, kanye neminye imifino engenasitashi esiningi ekudleni kwakho.

Okusanhlamvu:

• Sebenzisa okusanhlamvu okuphelele njengebhali, i-bulgur, i-couscous, i-millet, kanye ne-wheat germ njengesidlo esiseceleni.
• Uma ukhetha okusanhlamvu okushisayo nokubandayo kwasekuseni, khetha okuqukethe okungenani amagremu ama-5 e-fiber yokudla ngokuphakelwa ngakunye.
• Futhi, khetha okusanhlamvu okungaqukethe ngaphezu kwamagremu angu-8 kashukela ngokuphakelwa ngakunye.
• Zama i-pasta kakolweni ophelele noma ilayisi elinsundu esikhundleni selayisi.
• Uma uthenga izinto ezifana nesinkwa, ama-cracker, kanye ne-cereal, qala ubheke ilebula ukuze ubone ukuthi enye yalezi zithako ifakiwe yini ohlwini: i-whole grain oats, i-Barley, i-Corn, i-Rice, noma i-Wheat.
• Nciphisa okusanhlamvu okucolisisiwe. Lokhu kufaka phakathi ufulawa omhlophe, i-semolina, isinkwa esimhlophe, amakhekhe, namabhisikidi.

Amaprotheni:

• Faka izinhlanzi eziqukethe ama-omega-3 fatty acid anempilo (njenge-salmon, i-mackerel, i-herring, i-tuna, kanye ne-sardine) ekudleni kwakho okungenani kabili ngesonto.
• Khetha inyama engenamafutha amaningi (isifuba senkukhu, inyama yenkomo engenamafutha amaningi) futhi ugweme inyama enamafutha amaningi (ingulube, amasoseji, ama-meatball).
• Susa amafutha abonakalayo kanye nesikhumba enyameni ngaphambi kokupheka.
• Imifino (ama-lentile, ama-chickpeas, ubhontshisi oluhlaza, uphizi) iwumthombo omuhle wamaprotheni.

Ukudla kobisi:

• Khetha i-yogurt emnandi kancane esikhundleni se-yogurt evamile.
• Khetha ubisi noshizi olunamafutha amancane noma olungenawo amafutha.

Okokugcina kodwa okungabalulekile, kwenze umkhuba ukufunda amalebula uma uthenga izinto. Sivame ukudla ukudla okunoshukela omningi ngaphandle kokuqaphela. Uma noma yiliphi lamagama angezansi livela ekuqaleni kohlu lwezithako ekudleni naseziphuzweni ezipakishiwe, kusho ukuthi ukudla kunoshukela omningi. Nciphisa noma ususe lokhu kudla uma ungakwazi:

• I-Sucrose
• I-glucose
• I-Fructose
• Isiraphu yommbila
• Isiraphu yommbila ene-fructose ephezulu
• I-Maltose
• Uju (nakuba lungokwemvelo, akukhuthazwa ukuludla kakhulu)
• Ama-molasses/Treacle (nemikhawulo)

Amalebula noma amaphakheji omkhiqizo angase athi “angenawo amafutha.” Kubalulekile ukunciphisa ukudla kwakho konke okunamafutha. Kodwa-ke, khumbula ukuthi ama-dessert amaningi abhalwe ukuthi “angenawo amafutha” avame ukuba noshukela omningi kunalawo anamafutha agcwele, futhi angaba nenani elifanayo lamakhalori. Ngakho-ke, nciphisa lawa ma-dessert noma uthole ezinye izindlela ezinempilo, njengezithelo ezintsha noma ama-ice popsicles angenawo ushukela.

Izinguquko zendlela yokuphila ezisiza ukwehlisa ama-triglycerides

Izinguquko zendlela yokuphila nazo zibalulekile ukuze wehlise ama-triglycerides. Ezinye izinguquko zihilela isikhathi nohlobo lokudla okudlayo. Ezinye zihilela imikhuba yakho yansuku zonke. Khumbula lawa macebiso:

• Gwema ukudla ebusuku kakhulu. Qedela isidlo sakho sakusihlwa amahora angu-2-3 ngaphambi kokulala.
• Ungayeki ukudla. Uma ukwenza, uzolingeka ukuba udle kakhulu ngesikhathi esizayo.
• Yidla ukudla okuncane, okuvamile phakathi nosuku. Ngaphezu kokudla kwakho okuyinhloko okuthathu, yiba okungenani ukudla okulula okunempilo okubili.
• Vivinya umzimba njalo. Khetha ukuzivocavoca okuthandayo bese ukwenza okungenani imizuzu engama-30 ngosuku. Izinto ezifana nokuhamba ngokushesha, ukugijima, ukugibela ibhayisikili, noma ukubhukuda zinhle.
• Hamba ngezinyawo ngangokunokwenzeka ngesikhathi sokuhamba kwakho kwansuku zonke. Paka imoto yakho kude, sebenzisa izitebhisi esikhundleni se-lifti, bese uthatha ikhefu lokuhamba ngezinyawo imizuzu emihlanu ngesikhathi somsebenzi.
• Uma ubhema, yeka.
• Nciphisa noma uyeke ngokuphelele ukusebenzisa utshwala.

Okokugcina, into okufanele icatshangelwe.

Ama-triglyceride ayinto edingwa yimizimba yethu, kodwa njenganoma yini, amaningi kakhulu angandisa ingozi yakho yesifo senhliziyo. Uma amazinga akho e-triglyceride ephezulu, khuluma nodokotela wakho ngezinye izici zengozi yesifo senhliziyo ongase ube nazo nokuthi yini ongayenza ukuze unciphise ingozi yakho.

Ngokuvamile, izinguquko ezilula ekudleni nasendleleni yokuphila zingenza umehluko omkhulu. Into ebaluleke kakhulu ukungaguquguquki. Qala ngezinguquko ezincane bese uzenza nsuku zonke. Engeza kancane kancane imikhuba emihle. Tshela umndeni wakho nabangani ngemigomo yakho, ukuze bakusize ohambweni lwakho. Impilo yakho isezandleni zakho!

Ama - Triglycerides, isifo senhliziyo, i-cholesterol, i-atherosclerosis, ukudla okunempilo, ukuzivocavoca, amafutha egazini