Njira 13 Zosavuta Zotsitsira Triglycerides Anu

Zamkati

• 1. Kuchepetsa Kunenepa
• 2. Chepetsani kuchuluka kwa shuga wanu
• 3. Tsatirani Zakudya Zotsika-Carb
• 4. Idyani Ziphuphu Zambiri
• 5. Chitani Zolimbitsa Thupi Nthawi Zonse
• 6. Pewani Mafuta a Trans
• 7. Idyani Nsomba Zonenepa Kawiri Sabata Lililonse
• 8. Wonjezerani Kudya kwanu Mafuta Osakwanira
• 9. Khazikitsani Kachitidwe ka Chakudya Chokhazikika
• 10. Chepetsani kumwa mowa
• 11. Onjezani Mapuloteni a Soy ku Zakudya Zanu
• 12. Idyani Mtedza Wambiri Wamitengo
• 13. Yesani Natural Supplement
• Mfundo Yofunika Kwambiri

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Triglycerides ndi mtundu wamafuta omwe amapezeka m'magazi anu.

Mukatha kudya, thupi lanu limasintha ma calories omwe simukufuna kukhala ma triglycerides ndikuwasunga m'maselo anu amafuta kuti adzagwiritsidwe ntchito mphamvu pambuyo pake.

Ngakhale mukufunikira triglycerides kuti mupatse thupi lanu mphamvu, kukhala ndi ma triglycerides ambiri m'magazi anu kumatha kukulitsa chiopsezo cha matenda amtima ().

Pafupifupi 25% ya achikulire ku US adakweza ma triglycerides amwazi, omwe amadziwika kuti ali ndi milingo yopitilira 200 mg / dL (2.26 mmol / L). Kunenepa kwambiri, matenda ashuga osalamulirika, kumwa mowa pafupipafupi komanso kudya zakudya zopatsa mphamvu kwambiri zimatha kuwonjezera kuchuluka kwa magazi a triglyceride.

Nkhaniyi ikufufuza njira 13 zochepetsera mwazi wama triglycerides.

1. Kuchepetsa Kunenepa

Nthawi zonse mukamadya zopatsa mphamvu zambiri kuposa momwe mumafunira, thupi lanu limasintha ma calories kukhala ma triglycerides ndikuwasunga m'maselo amafuta.

Ndicho chifukwa chake kuchepa thupi ndi njira yothandiza yochepetsera milingo yama triglyceride amwazi wanu.

M'malo mwake, kafukufuku wasonyeza kuti kutaya ngakhale 5-10% yolemera thupi lanu kumatha kutsitsa magazi a triglycerides ndi 40 mg / dL (0.45 mmol / L) ().

Ngakhale cholinga chake ndikuthandizira kuti muchepetse thupi nthawi yayitali, kafukufuku apeza kuti kuchepa thupi kumatha kukhala ndi zotsatira zokhalitsa m'magazi a triglyceride, ngakhale mutayambiranso kulemera kwake.

Kafukufuku wina adayang'ana kwambiri kwa omwe atuluka m'ndondomeko yolemera. Ngakhale anali atapezanso kulemera komwe adataya miyezi isanu ndi inayi m'mbuyomu, kuchuluka kwa magazi awo a triglyceride kunatsalira 24-26% m'munsi ().

Kutaya osachepera 5% ya kulemera kwanu kwawonetsedwa kuti kumathandizira pakuchepetsa milingo ya triglyceride yamagazi.

2. Chepetsani kuchuluka kwa shuga wanu

Shuga wowonjezera ndi gawo lalikulu la zakudya za anthu ambiri.

Pomwe American Heart Association ikulimbikitsa kuti musamwe supuni yopitilira 6 mpaka 6 ya shuga tsiku lililonse, mu 2008 anthu wamba aku America anali kudya ma supuni 19 tsiku lililonse ().

Shuga wobisika nthawi zambiri amabisala mu maswiti, zakumwa zoziziritsa kukhosi ndi msuzi wa zipatso.

Shuga wowonjezera pazakudya zanu amasandulika kukhala triglycerides, zomwe zimatha kubweretsa kuwonjezeka kwa milingo ya triglyceride yamagazi, komanso zina zomwe zimayambitsa matenda amtima.

Kafukufuku wina wazaka 15 adawonetsa kuti omwe amadya osachepera 25% ya ma calories ochokera ku shuga anali ndi mwayi wofera kawiri kawiri matenda amtima ngati omwe amadya zosakwana 10% zama calories kuchokera ku shuga ().

Kafukufuku wina adapeza kuti kumwa shuga wowonjezera kumalumikizidwa ndi milingo yayikulu yama triglyceride mwa ana ().

Mwamwayi, kafukufuku wambiri wasonyeza kuti kudya zakudya zochepa mu carbs ndi shuga wowonjezera kungayambitse kuchepa kwa triglycerides yamagazi (,,).

Ngakhale kuchotsa zakumwa zotsekemera ndi madzi kumatha kutsitsa triglycerides pafupifupi 29 mg / dL (0.33 mmol / L) ().

Kuchepetsa shuga wowonjezera mu zakudya zanu kuchokera ku soda, madzi ndi maswiti kumatha kuchepetsa kuchuluka kwa magazi a triglyceride.

3. Tsatirani Zakudya Zotsika-Carb

Monga shuga wowonjezera, ma carbs owonjezera mu zakudya zanu amasandulika kukhala triglycerides ndikusungidwa m'maselo amafuta.

N'zosadabwitsa kuti zakudya zotsika kwambiri za carb zalumikizidwa ndi kutsika kwa triglyceride yamagazi.

Kafukufuku wina wa 2006 adawona momwe mitundu ingapo yama carb yolowa idakhudzira triglycerides.

Omwe adalandira chakudya chotsika kwambiri cha carb chopereka pafupifupi 26% yama calories kuchokera ku carbs anali ndi madontho akulu m'magazi a triglyceride kuposa omwe amapatsidwa zakudya zama carb apamwamba omwe amapereka 54% ya calories kuchokera ku carbs ().

Kafukufuku wina adayang'ana zovuta zakudya zochepa komanso zopatsa thanzi kwambiri pachaka chimodzi. Sikuti gulu lotsika kwambiri la carb lidataya kunenepa kwambiri, komanso adachepetsa kwambiri ma triglycerides amwazi ().

Pomaliza, kafukufuku wa 2003 adafanizira zakudya zamafuta ochepa komanso zamafuta ochepa. Pambuyo pa miyezi isanu ndi umodzi, ofufuza adapeza kuti triglycerides yamagazi idatsika 38 mg / dL (0.43 mmol / L) mgulu laling'ono la carb ndi 7 mg / dL (0.08 mmol / L) okhawo omwe ali ndi mafuta ochepa ().

Kutsata chakudya chotsika kwambiri cha carb kumatha kubweretsa kuchepa kwakukulu kwa milingo ya triglyceride yamagazi, makamaka poyerekeza ndi zakudya zamafuta ochepa.

4. Idyani Ziphuphu Zambiri

CHIKWANGWANI chimapezeka mu zipatso, ndiwo zamasamba ndi mbewu zonse.

Zina mwazinthu zabwino zopangira ulusi ndi monga mtedza, chimanga ndi nyemba.

Kuphatikiza ndi michere yambiri pazakudya zanu kumatha kuchepetsa kuyamwa kwa mafuta ndi shuga m'matumbo anu ang'ono, zomwe zimathandiza kuchepetsa kuchuluka kwa triglycerides m'magazi anu ().

Pakafukufuku wina, ofufuza adawonetsa kuti kuwonjezera ndi michere yamafuta a mpunga kunachepetsa magazi a triglycerides ndi 7-8% mwa anthu omwe ali ndi matenda ashuga ().

Kafukufuku wina adawona momwe zakudya zazing'ono komanso zotsika kwambiri zimakhudza milingo ya triglyceride yamagazi. Zakudya zotsika kwambiri zidapangitsa kuti triglycerides idumphe 45% m'masiku asanu ndi limodzi okha, koma munthawi yama fiber, triglycerides idabwerera kumbuyo kwamiyeso yoyambira ().

Kuphatikiza michere pachakudya chanu kuchokera ku zipatso, ndiwo zamasamba ndi mbewu zonse kumatha kuchepetsa magazi triglycerides.

5. Chitani Zolimbitsa Thupi Nthawi Zonse

Cholesterol "Yabwino" ya HDL imalumikizana kwambiri ndi ma triglycerides am'magazi, kutanthauza kuti kuchuluka kwa cholesterol ya HDL kumathandizira kutsitsa triglycerides.

Kuchita masewera olimbitsa thupi kumawonjezera cholesterol ya HDL m'magazi anu, omwe amatha kutsitsa triglycerides yamagazi.

Mukaphatikizidwa ndi kuchepa thupi, kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi ndikothandiza kwambiri pochepetsa triglycerides ().

Zitsanzo zolimbitsa thupi zolimbitsa thupi zimaphatikizapo kuyenda, kuthamanga, kupalasa njinga ndikusambira.

Ponena za kuchuluka, American Heart Association ikulimbikitsa kuchita masewera olimbitsa thupi kwa mphindi 30 masiku asanu pasabata.

Phindu lochita masewera olimbitsa thupi pa triglycerides limawoneka bwino pamachitidwe azolimbitsa thupi kwakanthawi. Kafukufuku wina adawonetsa kuti kuthamanga kwa maola awiri pa sabata kwa miyezi inayi kudapangitsa kuchepa kwakukulu kwa triglycerides yamagazi ().

Kafukufuku wina apeza kuti kuchita masewera olimbitsa thupi mwamphamvu kwambiri kwakanthawi kochepa ndikothandiza kuposa kuchita masewera olimbitsa thupi mwamphamvu kwanthawi yayitali ().

Kuchita masewera olimbitsa thupi nthawi zonse ndikulimbitsa thupi kwambiri kumatha kuwonjezera "cholesterol" chabwino cha HDL ndikuchepetsa magazi a triglycerides.

6. Pewani Mafuta a Trans

Mafuta opangira opanga ndi mtundu wamafuta omwe amawonjezeredwa pazakudya zopangidwa kuti athe kuonjezera mashelufu awo.

Mafuta a Trans amapezeka kwambiri pachakudya chogulitsidwa ndi zinthu zophika zopangidwa ndi mafuta ochepa a hydrogenated.

Chifukwa cha zotupa zawo, mafuta amtundu wina adayamba chifukwa cha mavuto ambiri azaumoyo, kuphatikiza kuchuluka kwama cholesterol "oyipa" a LDL ndi matenda amtima (,,).

Kudya mafuta opatsirana kumathanso kukulitsa kuchuluka kwama triglyceride amwazi wanu.

Kafukufuku wina adawonetsa kuti milingo ya triglyceride inali yokwera kwambiri pomwe ophunzira adatsata zakudya zamafuta ochepa kapena ochepa, poyerekeza ndi zakudya zomwe zili ndi oleic acid (20) yosakwaniritsidwa.

Kafukufuku wina adapeza zotsatira zofananira. Kutsata kudya kwamasabata atatu mumafuta osagulitsika kunadzetsa milingo yayikulu ya triglyceride kuposa kudya kwamafuta ambiri osakwaniritsidwa ().

Zakudya zomwe zili ndi mafuta ambiri zimatha kuwonjezera ma triglycerides amwazi komanso chiopsezo cha matenda amtima. Chepetsani kumwa zakudya zosakidwa, zophika komanso zokazinga kuti muchepetse mafuta omwe mumadya.

7. Idyani Nsomba Zonenepa Kawiri Sabata Lililonse

Nsomba zamafuta ndizodziwika bwino phindu lake pamatenda amtima komanso kuthana ndi triglycerides yamagazi.

Izi zimachitika makamaka chifukwa cha omega-3 fatty acids, mtundu wa polyunsaturated mafuta acid omwe amawawona kuti ndi ofunikira, kutanthauza kuti muyenera kuwadya kudzera pazakudya zanu.

Malangizo onse azakudya aku America ndi American Heart Association amalangiza kudya magawo awiri a nsomba zamafuta sabata iliyonse.

M'malo mwake, kutero kumachepetsa chiopsezo chakufa ndi matenda amtima ndi 36% ().

Kafukufuku wa 2016 adawonetsa kuti kudya nsomba kawiri pa sabata kumachepetsa kwambiri kuchuluka kwa magazi a triglyceride ().

Salmon, hering'i, sardini, tuna ndi mackerel ndi mitundu ingapo ya nsomba zomwe zimapezeka kwambiri mu omega-3 fatty acids.

Nsomba zamafuta zimakhala ndi omega-3 fatty acids ambiri. Kudya magawo awiri pa sabata kumachepetsa chiopsezo cha matenda amtima ndikuchepetsa milingo ya triglyceride.

8. Wonjezerani Kudya kwanu Mafuta Osakwanira

Kafukufuku akuwonetsa kuti mafuta a monounsaturated and polyunsaturated amatha kuchepetsa kuchuluka kwa magazi a triglyceride, makamaka akamasintha mafuta amtundu wina.

Mafuta a monounsaturated amapezeka muzakudya monga maolivi, mtedza ndi ma avocado. Mafuta a polyunsaturated amapezeka m'mafuta a masamba ndi nsomba zamafuta.

Kafukufuku wina adasanthula zomwe achikulire a 452 adadya m'maola 24 apitawa, potengera mitundu ingapo yamafuta okhuta komanso a polyunsaturated.

Ofufuzawo adapeza kuti mafuta okhuta amathandizidwa ndi kuchuluka kwama triglycerides am'magazi, pomwe kudya mafuta kwama polyunsaturated kumalumikizidwa ndi m'munsi mwa magazi a triglycerides ().

Kafukufuku wina adapatsa ophunzira okalamba masupuni anayi a maolivi osapitirira tsiku lililonse kwa milungu isanu ndi umodzi. Kwa nthawi yonse yamaphunziro, ichi ndiye chokhacho chomwe chidawonjezera mafuta pazakudya zawo.

Zotsatirazo zikuwonetsa kuchepa kwakukulu kwa milingo ya triglyceride, komanso kuchuluka kwathunthu kwama cholesterol ndi LDL cholesterol, poyerekeza ndi gulu lolamulira ().

Kuti mukulitse phindu lakutsitsa triglyceride wamafuta osakwaniritsidwa, sankhani mafuta athanzi ngati maolivi ndipo muwagwiritse ntchito m'malo mwa mafuta ena omwe mumadya, monga mafuta opatsirana kapena mafuta a masamba osinthidwa kwambiri ().

Mafuta a monounsaturated ndi polyunsaturated amatha kuchepetsa kuchuluka kwa magazi a triglyceride, makamaka akadyedwa m'malo mwa mafuta ena.

9. Khazikitsani Kachitidwe ka Chakudya Chokhazikika

Kukana kwa insulini ndichinthu chinanso chomwe chimayambitsa kuchuluka kwama triglycerides m'magazi.

Mukamaliza kudya, maselo omwe ali m'matumbo anu amatumiza chizindikiro kuti atulutse insulini m'magazi. Insulini ndiye amakhala ndi udindo wonyamula shuga kupita m'maselo anu kuti agwiritse ntchito mphamvu.

Ngati muli ndi insulini wambiri m'magazi anu, thupi lanu limatha kulimbana nawo, zomwe zimapangitsa kuti insulini igwiritsidwe ntchito moyenera. Izi zitha kupangitsa kuti mukhale ndi glucose ndi triglycerides m'magazi.

Mwamwayi, kukhala ndi chizolowezi chodya nthawi zonse kumathandiza kupewa insulin kukana komanso ma triglycerides ambiri.

Kafukufuku wochulukirapo akuwonetsa kuti kusadya mosalekeza kumatha kubweretsa kuchepa kwa chidwi cha insulin, komanso kuchuluka kwa ziwopsezo zamatenda amtima monga LDL ndi cholesterol yathunthu (,).

Komabe, umboniwo umasakanikirana ndikanthawi kakudya.

Kafukufuku wa 2013 adawonetsa kuti kudya katatu patsiku kumachepetsa kwambiri triglycerides, poyerekeza ndi kudya zakudya zisanu ndi chimodzi patsiku ().

Kumbali inayi, kafukufuku wina adawonetsa kuti kudya zakudya zisanu ndi chimodzi patsiku kudawonjezera kuchuluka kwa insulin kuposa kudya katatu patsiku ().

Mosasamala kanthu za kuchuluka kwa chakudya chomwe mumadya tsiku lililonse, kudya pafupipafupi kumatha kukometsa chidwi cha insulin ndikuchepetsa milingo ya triglyceride.

Ngakhale kafukufuku sakudziwika bwino momwe kuchuluka kwa chakudya kumakhudzira kuchuluka kwa magazi a triglyceride, kafukufuku akuwonetsa kuti kukhala ndi chizolowezi chodya pafupipafupi kumatha kuchepetsa mavuto omwe amabwera chifukwa cha matenda amtima komanso kupewa kukana kwa insulin.

10. Chepetsani kumwa mowa

Mowa umakhala ndi shuga wambiri komanso zopatsa mphamvu.

Ngati mafutawa sangagwiritsidwe ntchito, amatha kusandulika kukhala triglycerides ndikusungidwa m'maselo amafuta.

Ngakhale zinthu zingapo zimayamba, kafukufuku wina akuwonetsa kuti kumwa mowa mopitirira muyeso kumatha kuwonjezera ma triglycerides mpaka 53%, ngakhale milingo yanu ya triglyceride ndiyabwino kuyamba ndi ().

Izi zati, kafukufuku wina adalumikiza kumwa pang'ono mpaka pang'ono ndikuchepetsa chiopsezo cha matenda amtima, pomwe kulumikiza kumwa mowa mopitirira muyeso ndi chiopsezo chowonjezeka (,,).

Kafukufuku wina akuwonetsa kuti kuchepetsa kumwa mowa kumatha kuchepetsa kuchepa kwa magazi m'magazi a triglyceride.

11. Onjezani Mapuloteni a Soy ku Zakudya Zanu

Soy ali ndi ma isoflavones olemera, omwe ndi mtundu wazomera wokhala ndi maubwino ambiri azaumoyo. Izi ndizowona makamaka pankhani yochepetsa cholesterol cha LDL (,,).

Makamaka, mapuloteni a soya awonetsedwa kuti amachepetsa milingo ya triglyceride yamagazi.

Kafukufuku wa 2004 adafanizira momwe mapuloteni a soya ndi nyama amakhudzira triglycerides. Pambuyo pa milungu isanu ndi umodzi, mapuloteni a soya adapezeka kuti amachepetsa milingo ya triglyceride ndi 12.4% kuposa mapuloteni azinyama ().

Momwemonso, kuwunika kwamaphunziro 23 kunapeza kuti protein ya soya idalumikizidwa ndi 7.3% ya triglycerides ().

Mapuloteni a soya amapezeka muzakudya monga soya, tofu, edamame ndi mkaka wa soya.

Soy imakhala ndi zinthu zomwe zimakhudzana ndi thanzi. Kudya mapuloteni a soya m'malo mwa mapuloteni azinyama kumatha kuchepetsa magazi a triglycerides.

12. Idyani Mtedza Wambiri Wamitengo

Mtedza wamitengo umapereka mafuta ochulukirapo, omega-3 fatty acids ndi mafuta osakwanira, omwe onse amagwirira ntchito limodzi kutsitsa triglycerides yamagazi.

Kafukufuku wina wa 61 adawonetsa kuti mtedza uliwonse wamitengo umatsika ndi triglycerides ndi 2.2 mg / dL (0.02 mmol / L) ().

Kusanthula kwina kuphatikiza omwe adatenga nawo gawo 2,226 adapeza zomwezi, kuwonetsa kuti kudya mtedza wamtengo kumalumikizidwa ndi kuchepa pang'ono kwa triglycerides yamagazi ().

Mtedza wamtengo umaphatikizapo:

• Maamondi
• Pecans
• Walnuts
• Makhalidwe
• Pistachios
• Mtedza wa Brazil
• Mtedza wa Macadamia

Kumbukirani kuti mtedza uli ndi ma calories ambiri. Maamondi amodzi, kapena pafupifupi maamondi 23, amakhala ndi ma calories 163, kotero kudekha ndikofunikira.

Kafukufuku wambiri apeza zabwino kwambiri zathanzi mwa anthu omwe amadya pakati pa magawo atatu mpaka atatu a mtedza pasabata (,,).

Mtedza uli ndi michere yambiri yathanzi, kuphatikiza ma fiber, omega-3 fatty acids ndi mafuta osakwanira.Kafukufuku akuwonetsa kuti kudya pakati pa magawo atatu mpaka atatu a mtedza wamitengo sabata ingachepetse magazi a triglycerides.

13. Yesani Natural Supplement

Zowonjezera zingapo zachilengedwe zitha kukhala ndi mphamvu yochepetsa triglycerides yamagazi.

Pansipa pali zina mwazowonjezera zomwe zaphunziridwa:

• Mafuta a nsomba: Odziwika bwino chifukwa cha zomwe zimakhudza thanzi la mtima, kafukufuku wina adapeza kuti kumwa mafuta owonjezera nsomba kumachepetsa ma triglycerides ndi 48% ().
• Fenugreek: Ngakhale amagwiritsidwa ntchito mwamphamvu pakulimbikitsa mkaka, mbewu za fenugreek zawonetsedwanso kuti ndizothandiza pochepetsa magazi triglycerides ().
• Kuchotsa adyo: Kafukufuku wambiri wazinyama awonetsa kuti kuchotsa kwa adyo kumatha kuchepetsa kuchuluka kwa triglyceride, chifukwa cha zinthu zake zotsutsana ndi zotupa (,,).
• Guggul: Chowonjezerachi cha zitsamba chawonetsa lonjezo pochepetsa milingo ya triglyceride mukamagwiritsa ntchito mankhwala othandizira odwala omwe ali ndi cholesterol ().
• Curcumin: Kafukufuku wa 2012 adapeza kuti kuwonjezera ndi mlingo wochepa wa curcumin kumatha kuyambitsa kutsika kwakukulu kwa triglycerides yamagazi ().

Mfundo Yofunika Kwambiri

Zakudya ndi momwe zinthu zimakhalira zimakhudza kwambiri ma triglycerides amwazi wanu.

Kusankha mafuta abwinobwino, osakwaniritsidwa m'malo mwa mafuta opatsirana, kuchepetsa kudya kwa ma carbs ndi kuchita masewera olimbitsa thupi pafupipafupi kungathandize kutsitsa magazi anu a triglycerides nthawi yomweyo.

Ndi kusintha kosavuta kamoyo, mutha kuchepetsa ma triglycerides ndikuwongolera thanzi lanu nthawi yomweyo.