Malangizo 6 ochepetsa ma triglycerides apamwamba

Zamkati

• 1. Kuchepetsa shuga
• 2. Wonjezerani kugwiritsa ntchito fiber
• 3. Chepetsani chakudya chomwe mwadya
• 4. Muzichita masewera olimbitsa thupi kwa mphindi 30 patsiku
• 5. Idyani maola atatu aliwonse
• 6. Pangani chakudya chambiri mu omega 3
• Momwe mungadziwire kuopsa kokhala ndi vuto la mtima
• Zizindikiro za triglycerides mkulu
• High triglycerides panthawi yoyembekezera

Triglycerides ndi mtundu wamafuta omwe amapezeka m'magazi, omwe akamasala kudya mopitilira 150 ml / dL, amachulukitsa chiopsezo chokhala ndi zovuta zingapo, monga matenda amtima, matenda amtima kapena sitiroko, makamaka ngati mtengo wa cholesterol ulinso wokwera.

Njira yayikulu yochepetsera triglycerides ndikuchepetsa thupi ndikukhala ndi moyo wathanzi, kuchita masewera olimbitsa thupi nthawi zonse ndikukhala ndi chakudya chopatsa thanzi. Komabe, momwe moyo umakhalira generic, nazi kusintha kwa 6 komwe kuyenera kupangidwa kuti muchepetse milingo ya triglyceride:

1. Kuchepetsa shuga

Choyambitsa chachikulu cha kuchuluka kwa triglycerides m'magazi ndikumwa shuga mopitirira muyeso, popeza shuga yomwe sagwiritsidwa ntchito ndi maselo amthupi imatha kudzikundikira m'magazi ngati triglycerides.

Chifukwa chake, choyenera ndikupewa, ngati kuli kotheka, kuwonjezera shuga woyengedwa pazakudya, kuphatikiza pakupewa zakudya zotsekemera monga chokoleti, zakumwa zozizilitsa kukhosi, zakudya zopangidwa ndi maswiti osiyanasiyana, mwachitsanzo. Onani mndandanda wa zakudya zokhala ndi shuga wambiri.

2. Wonjezerani kugwiritsa ntchito fiber

Kugwiritsa ntchito kwa fiber kumathandizira kuchepetsa kuyamwa kwa mafuta ndi shuga m'matumbo, ndikuthandizira kuchepetsa milingo yayikulu ya triglycerides.

Zomwe zimayambira mu fiber zimaphatikizapo zipatso ndi ndiwo zamasamba, koma njira zina zopezera fiber mu zakudya ndi mtedza ndi chimanga. Onani mndandanda wazakudya zazikuluzikulu zamafuta.

3. Chepetsani chakudya chomwe mwadya

Monga shuga, mtundu wina uliwonse wamakhabohydrate umasandulidwanso kukhala triglycerides ukamagwiritsa ntchito maselo amthupi.

Chifukwa chake, kutsatira chakudya chotsika kwambiri cha carb, ndiye kuti, ndi malingaliro ochepa azakudya zam'madzi, kwawonetsa zotsatira zabwino kuti muchepetse kuchuluka kwa ma triglycerides m'magazi, makamaka popewa kumwa zakumwa zosavuta, zomwe zimapezeka mu mkate, mpunga kapena pasitala. Onani owongolera athu onse pazakudya zochepa zama carb ndi momwe mungachitire.

4. Muzichita masewera olimbitsa thupi kwa mphindi 30 patsiku

Kuphatikiza pakuthandizira kukhala wathanzi komanso kulimbikitsa thanzi lamtima, kuchita masewera olimbitsa thupi pafupipafupi kumathandizanso kukulitsa milingo ya HDL cholesterol, yomwe imakhudzana kwambiri ndi milingo ya triglyceride. Chifukwa chake, HDL ikakhala yokwera, mulingo wa triglyceride umayamba kuchepa ndikukhazikika.

Kuchita masewera olimbitsa thupi kumawonjezeranso ndalama zama caloriki, zomwe zimapangitsa thupi kudya shuga ndi zopatsa mphamvu zambiri pazakudya, kuchepetsa mwayi wosandulika kukhala triglycerides.

Zochita zoyenera kwambiri ndizochita masewera olimbitsa thupi, monga kuthamanga, kuyenda kapena kudumpha, ndipo ziyenera kuchitika tsiku lililonse kwa mphindi zosachepera 30. Onani zitsanzo 7 za masewera olimbitsa thupi omwe mungayesere.

5. Idyani maola atatu aliwonse

Kudya munthawi zonse kumathandizira kukhazikitsa kupangika kwa insulini, yomwe ndi timadzi timene timapangidwa ndi kapamba ndipo imathandizira kuthandizira shuga m'maselo, kuti igwiritsidwe ntchito osati kudziunjikira ngati triglycerides.

6. Pangani chakudya chambiri mu omega 3

Omega 3 ndi mtundu wamafuta athanzi omwe amathandizira kukhala ndi thanzi lamtima komanso, malinga ndi kafukufuku wina, zikuwoneka kuti zikuthandizira kuchepetsa milingo ya triglycerides m'magazi, makamaka mukamadya zakudya ziwiri zomwe zili ndi mafuta awa sabata.

Omwe amachokera ku omega 3 ndi nsomba zamafuta, monga tuna, saumoni kapena sardini, koma amathanso kupezeka mtedza, mbewu za chia ndi nthomba, mwachitsanzo. Kuphatikiza apo, ndizothekanso kuthandizira omega 3, makamaka motsogozedwa ndi dokotala kapena katswiri wazakudya.

Phunzirani za zakudya zina zokhala ndi omega 3, maubwino ake ndi kuchuluka kwake.

Onani maupangiri ena ochokera kwa akatswiri azakudya zathu kuti asinthe mayendedwe ndi ma triglycerides ochepa:

Momwe mungadziwire kuopsa kokhala ndi vuto la mtima

Infarction ndi vuto lalikulu lomwe limachitika pafupipafupi mwa anthu omwe ali ndi ma triglycerides ambiri, makamaka pakakhala mafuta m'mimba. Ngati ndi choncho, onani chiopsezo chanu chodwala matenda a mtima, matenda ashuga kapena matenda amtima, pogwiritsa ntchito makina athu:

Zizindikiro za triglycerides mkulu

Zizindikiro za ma triglycerides ambiri sapezeka nthawi zonse, komabe, zizindikilo zina zomwe zitha kuwonetsa kuti triglycerides ndikudzikundikira kwamafuta m'mimba ndi ziwalo zina za thupi ndikuwonekera kwa matumba ang'onoang'ono ofiira omwe amapanga pakhungu, makamaka mozungulira kwa maso, zigongono kapena zala zotchedwa xanthelasma.

Onani zambiri zazizindikiro zomwe zingachitike mukakhala ndi triglycerides.

High triglycerides panthawi yoyembekezera

Kukhala ndi milingo yayikulu ya triglyceride m'mimba ndikwabwino. Mchigawo chino sizachilendo kuti triglycerides ipitirire katatu, koma ngakhale zili choncho, kuchita masewera olimbitsa thupi nthawi zonse komanso kuchepetsa kugwiritsa ntchito mafuta ndi chakudya ndi shuga ndikofunikira.