Iindlela ezili-10 zokunciphisa ii-Triglycerides: Amanyathelo asebenzayo okunciphisa eli nani lempilo libalulekileyo

_{^{Ihlolwe ngokwezonyango yi-Apollo Nutrition Team}}

Kutheni iiTriglycerides zibalulekile kwimpilo yakho

Mhlawumbi ukhe weva nge-cholesterol. Kodwa ngaba ukhe weva ngee-triglycerides? Ukuba ugqirha wakho uzikhankanyile ngexesha lovavanyo lwakho lokugqibela lwempilo, okanye ufumene ingxelo yelabhoratri enenani elibonakala liphezulu, usenokuba uzibuza ukuba zeziphi kwaye kutheni zibalulekile.

Inyani yile, ii-triglycerides zibaluleke njenge-cholesterol xa kufikwa kwimpilo yentliziyo, kodwa abantu abaninzi abaziqondi okanye abazi ukuba bangazilawula njani. Ii-triglycerides eziphezulu zixhaphake ngendlela emangalisayo eIndiya—ingakumbi kubantu abahlala ezidolophini, abasebenza imisebenzi yokuzigcina behleli, okanye abatya ukutya kwanamhlanje okune-processed foods eninzi kunye neswekile.

Iindaba ezimnandi? Ngokungafaniyo nezinye iimeko zempilo, ii-triglycerides eziphezulu zisabela kakuhle kakhulu kutshintsho lwendlela yokuphila. Kwabaninzi abantu, utshintsho kwindlela yokutya, umthambo, kunye nemikhwa yemihla ngemihla lunokubuyisela amanqanaba e-triglyceride kumanqanaba asempilweni ngaphandle kwamayeza. Nokuba uyawadinga amayeza, olu tshintsho lwendlela yokuphila luyayiphucula imiphumo yalo kwaye luphucule impilo yakho iyonke.

Kweli nqaku, siza kuchaza ukuba zithini ii-triglycerides, kutheni zibalulekile, kutheni amanqanaba enyuka, indlela oogqirha abazijonga ngayo, kwaye okona kubaluleke kakhulu, iindlela ezili-10 ezisebenzayo nezisekelwe kubungqina onokuzinciphisa ngazo ii-triglycerides ukususela namhlanje. Ezinye zezi nguqu zilula. Ezinye zifuna umgudu ongakumbi. Kodwa zonke zinokwenzeka, kwaye zonke ziyasebenza—ingakumbi xa zenziwe kunye.

Zithini iiTriglycerides? Ukuqonda Eli Nani Libalulekileyo

Ii-triglycerides luhlobo lwamafutha (i-lipid) afumaneka egazini lakho. Xa utya ukutya, umzimba wakho uguqula iikhalori ongazidingiyo ngoko nangoko zibe zii-triglycerides. Ezi triglycerides zigcinwa kwiiseli zamafutha kwaye zikhutshwa ukuze zibe namandla phakathi kokutya.

Cinga ngee-triglycerides njengenkqubo yokugcina amandla emzimbeni wakho. Ngumsebenzi wabo lowo—ukubonelela ngamandla xa uwadinga. Ingxaki ivela xa uninzi lwawo lujikeleza egazini lakho nangaliphi na ixesha.

Ukuqonda amanani:

Ugqirha wakho ulinganisa ii-triglycerides njengenxalenye yephaneli yegazi ye-lipid (ngesiqhelo emva kokuzila ukutya iiyure ezi-8-12). Nantsi into ethethwa zezi zigaba:

• Eqhelekileyo: Ngaphantsi kwe-150 mg/dL (ii-milligrams nge-deciliter nganye)
• Umgangatho ophezulu womda: 150–199 mg/dL
• Phezulu: 200–499 mg/dL
• Iphezulu kakhulu: 500 mg/dL okanye ngaphezulu

Ukuba inqanaba lakho le-triglyceride liyi-150 nangaphezulu, awuwedwa—izigidi zabantu baseIndiya zine-triglycerides ephezulu. Kwaye iindaba ezimnandi zezokuba, ungayinciphisa loo nto.

Kutheni i-triglycerides ibalulekile:

Ii-triglycerides eziphezulu zonyusa umngcipheko wakho wesifo sentliziyo, isifo sohlangothi, kunye neengxaki ezibangelwa sisifo seswekile. Zingabonisa ne-metabolic syndrome - iqela leemeko ezonyusa umngcipheko wempilo iyonke. Okubalulekileyo, uhlala ungaziboni iimpawu xa ii-triglycerides ziphezulu, yiyo loo nto zibizwa ngokuba zizinto ezinobungozi "ezithuleyo". Ungaziva uphilile ngelixa imithambo yegazi yakho iphantsi koxinzelelo.

Kutheni iiTriglycerides Ziphezulu: Izizathu Eziqhelekileyo

Ii-triglycerides ziyanda ngenxa yezizathu ezahlukeneyo. Ukuqonda isizathu sokuba i-triglycerides yakho iphezulu kukunceda ujongane noyena nobangela.

Izizathu zokutya (ezona zixhaphakileyo):

• Ukutya iicarbohydrates ezininzi ezicociweyo (isonka esimhlophe, iswekile, ukutya okucutshungulweyo)
• Ukutya iikhalori ezingaphezulu, ingakumbi ezivela kwiswekile
• Ukusela utywala, ingakumbi ngobuninzi
• Ukutya ukutya okuninzi okucutshungulweyo okanye okuqhotsiweyo
• Ukutya ukutya okuneswekile eninzi (iisoda, iidizethi, iziselo ezineswekile)

Izizathu zendlela yokuphila:

• Ukungabikho kwemisebenzi yomzimba
• Ukugqithisa okanye ukugqithisa
• ukutshaya
• Ukungalali kakuhle okanye iingxaki zokulala

Izizathu ezinxulumene nempilo:

• Isifo seswekile okanye isifo seswekile esingaphambi kwexesha
• Iingxaki ze-thyroid
• Izifo zesifo
• Isifo se-Metabolic syndrome
• Izinto ezibangela i-genetic factors (imizimba yabanye abantu ivelisa i-triglycerides engaphezulu ngokwendalo)

Imithi:

• Amanye amayeza oxinzelelo lwegazi
• Unyango lwe-estrogen okanye iipilisi zokulawula ukuzalwa
• Corticosteroids
• Amayeza athile eswekile

Ubudala kunye nezinye izinto:

• Ii-Triglycerides zikhula kancinci ngokwendalo xa ukhula
• Ixhaphake kakhulu kumadoda kunabasetyhini (de abafazi bafikelele kwixesha lokuya exesheni)
• Ukwanda ngexesha lokukhulelwa

Uninzi lwabantu abane-triglycerides ephezulu banezizathu zokutya nendlela yokuphila - izinto onokuzilawula ngokwenene.

Iimpawu kunye nexesha lokukhathazeka

Nantsi into ebalulekileyo ekufuneka uyazi: ii-triglycerides eziphezulu azidli ngokubangela zimpawu. Awuyi kuziva. Awuyi kuba neentlungu, ukudinwa, okanye naziphi na iimpawu ezilumkisayo. Yiyo loo nto ziyingozi—unokuba namanqanaba aphezulu kakhulu kwaye uzive uqhelekile ngokupheleleyo.

Eyona ndlela yokwazi ukuba i-triglycerides yakho iphezulu kukwenza uvavanyo lwegazi.

Nangona kunjalo, kwiimeko ze-triglycerides ephezulu kakhulu (ngaphezulu kwe-1000 mg/dL), unokufumana oku kulandelayo:

• Iixanthomas eziqhumayo (amaqhubu amancinci, aqinileyo, atyheli eluswini lwakho, adla ngokuba sezinqeni, emadolweni, okanye kwiingqiniba)
• I-Lipemia retinalis (imbonakalo emhlophe kwimithambo yegazi yamehlo akho, ebonwa ngexesha lokuhlolwa kwamehlo)
• Udakada okanye isibindi esandisiweyo
• Intlungu zesisu

Ii-triglycerides eziphezulu kakhulu (ingakumbi ngaphezulu kwe-1,000 mg/dL) zinokunyusa umngcipheko we-pancreatitis, imeko enzulu. Oku kufuna unyango olukhawulezileyo.

Bona ugqirha ukuba:

• Awukaze uhlolwe ii-triglycerides zakho (ingakumbi ukuba utyebile kakhulu, unesifo seswekile, unembali yesifo sentliziyo kusapho lwakho, okanye uneminyaka engaphezu kwama-40 ubudala)
• Ii-triglycerides zakho ziphezulu kakhulu (150+) okanye ziphezulu (200+)
• Unezinye izinto ezibangela isifo sentliziyo (uxinzelelo lwegazi oluphezulu, imbali yosapho, ukutshaya)
• Utshintshe indlela ophila ngayo kodwa i-triglycerides ayiphucukanga emva kweenyanga ezi-3

Indlela oogqirha abajonga ngayo ii-Triglycerides: Uvavanyo

Ukujonga i-triglycerides kulula kwaye kuyinxalenye yokuhlolwa kwempilo rhoqo.

Uvavanyo lwephaneli ye-lipid:

Ugqirha wakho uyalela uvavanyo lwegazi olubizwa ngokuba yi-lipid panel okanye i-lipid profile. Uza kucelwa ukuba uzile ukutya (ungatyi okanye usele nantoni na ngaphandle kwamanzi) iiyure ezisi-8-12 ngaphambi kovavanyo—ngesiqhelo ubusuku bonke. Oku kuzila ukutya kunceda ekufumaneni uhlalutyo oluchanekileyo kuba ukutya ukutya okusandul’ ukwenziwa kunyusa i-triglycerides okwethutyana.

Imilinganiselo yovavanyo:

• I-cholesterol iyonke
• I-cholesterol ye-LDL (i-cholesterol embi)
• I-cholesterol ye-HDL (i-cholesterol enhle)
• Triglycerides

Igazi liyatsalwa engalweni yakho, lithunyelwe kwilebhu, kwaye iziphumo ziyabuya emva kweentsuku ezimbalwa. Ayibuhlungu kwaye ilula.

Uvavanyo oluya kwenziwa kangaphi:

Ukuba i-triglycerides yakho iqhelekile, buza ugqirha wakho ukuba kufuneka uyihlole kangaphi—ngesiqhelo rhoqo emva kweminyaka eyi-4-6 ukuba usempilweni. Ukuba iphezulu, uza kuyivavanya rhoqo (qho kwiinyanga ezi-3-6) ukuze ujonge inkqubela phambili emva kokwenza utshintsho okanye ukuqala amayeza.

Iindlela ezili-10 zokunciphisa ii-Triglycerides

Into ekhuthazayo malunga ne-triglycerides ephezulu kukuba isabela ngcono kutshintsho lwendlela yokuphila kunayo nayiphi na enye imeko yempilo. Nazi iindlela ezili-10 eziqinisekisiweyo:

Nciphisa iiCarbohydrate ezicociweyo kunye neeshukela ezongezelelweyo

Olu lolona tshintsho lusebenzayo lokutya ekunciphiseni i-triglycerides. Iicarbohydrates ezicociweyo—isonka esimhlophe, irayisi emhlophe, iipastries, iziselo ezineswekile, iidizethi—ziguqulwa ngokukhawuleza zibe yi-triglycerides emzimbeni wakho.

Kutheni isebenza: Xa utya iicarbohydrate ezicociweyo, umzimba wakho uziqhekeza ngokukhawuleza zibe yiglucose (iswekile), ethi ingene ngokukhawuleza egazini lakho. Isibindi sakho emva koko siguqula le glucose igqithisileyo ibe yi-triglycerides. Ukunciphisa le nkqubo kumthombo kunamandla.

Indlela yokwenza ngayo:

• Endaweni yerayisi emhlophe ngerayisi emdaka, iquinoa, okanye i-millets
• Khetha isonka sengqolowa esipheleleyo endaweni yesonka esimhlophe
• Nciphisa iziselo ezibandayo, iijusi zeziqhamo ezineswekile eyongeziweyo, kunye neti emnandi
• Nciphisa ukutya iidizethi, iikeyiki, iibhisikithi kunye neelekese
• Jonga iilebheli – iisikhumba zeswekile ezongeziweyo kwiyogathi, igranola, iisosi, kunye nokutya "okunempilo" okupakishwe kwiipakethe

Ibaluleke kangakanani: Nokuba unciphise iziselo ezineswekile ekutyeni kwakho kunokunciphisa kakhulu i-triglycerides. Izifundo zibonisa ukwehla kwe-20-30% xa abantu benciphisa kakhulu ii-carbs ezicociweyo.

Yandisa iFayibha yoKutya: Umlwi weTriglyceride oLungileyo

Ifayibha yokutya, ingakumbi ifayibha enyibilikayo, inceda ekunciphiseni i-triglycerides. Ikwakugcina uzive ugcwele, inciphisa ukutya iikhalori.

Kutheni isebenza: I-fiber enyibilikayo (efumaneka kwi-oats, kwiimbotyi, kwiziqhamo nakwimifuno) ibophana nee-triglyceride-rich compounds kwindlela yakho yokugaya ukutya ize izisuse emzimbeni wakho.

Indlela yokwenza ngayo:

• Yongeza i-oats kwisidlo sakusasa
• Faka iimbotyi (i-dal, iimbotyi, ii-chickpeas) kwizidlo izihlandlo ezininzi ngeveki
• Yitya imifuno ngexesha lesidlo sasemini nesangokuhlwa
• Khetha iziqhamo ezinesikhumba (ii-apile, iipere, ii-guava) endaweni yokuba zifakwe ijusi
• Yongeza imbewu yeflakisi egayiweyo kwiyogathi okanye kwi-smoothies
• I-snack kwi-nuts kunye nembewu

Ibaluleke kangakanani: Zama ukufumana i-25-30 grams yefayibha yonke imihla. Uninzi lwabantu baseIndiya bafumana i-10-15 grams kuphela, ngoko ke ukonyusa ukutya kunempembelelo enkulu.

Yehlisa Ubunzima Ukuba Utyebile Kakhulu: Ubunzima Obuncinci, IiTriglycerides Ezisezantsi

Ukuba uthwele ubunzima obugqithisileyo, ukunciphisa nokuba yi-5-10% yobunzima bomzimba wakho kunokunciphisa kakhulu i-triglycerides. Ubunzima bomzimba obugqithisileyo buqhuba ukuveliswa kwe-triglyceride.

Kutheni isebenza: Imizimba etyebileyo idla ngokuba nokumelana ne-insulin—iiseli zakho aziphenduli kakuhle kwi-insulin. Oku kubangela ukuba isibindi sakho sivelise ii-triglycerides ezingaphezulu. Ukunciphisa umzimba kuphucula uvakalelo lwe-insulin kwaye kunciphisa ngokuthe ngqo ukuveliswa kwe-triglyceride.

Indlela yokwenza ngayo:

• Gxila kutshintsho kwindlela yokutya oludweliswe ngayo (ukunciphisa iicarbohydrates ezicociweyo, ifayibha, amafutha asempilweni)
• Yongeza intshukumo kunye nokuzilolonga (jonga #4)
• Yenza ukungabikho kweekhalori ezininzi—awudingi miqathango ingqongqo
• Yiba nomonde—ukwehla kobunzima ngokuthe ngcembe nangokuqhubekayo (0.5-1 kg ngeveki) kuyaqhubeka

Ibaluleke kangakanani: Ukwehla kobunzima nge-5-10% kudla ngokunciphisa i-triglycerides. Ikhilogram nganye elahlekileyo iyanceda.

Zilolonge rhoqo: Ukushukuma yiNyango

Ukuzilolonga umzimba yenye yezona ndlela zinamandla zokunciphisa i-triglycerides. Nokuba umthambo ophakathi uvelisa iziphumo.

Kutheni isebenza: Ukuzilolonga kunceda izihlunu zakho zisebenzise ii-triglycerides ukuze zibe namandla endaweni yokuzigcina egazini lakho. Kuphucula uvakalelo lwe-insulin kwaye kunceda ekulawuleni ubunzima. Ukuzilolonga rhoqo kukwaphucula umlinganiselo we-cholesterol "elungileyo" ye-HDL kwi-triglycerides, nto leyo ebalulekileyo kwimpilo yentliziyo.

Indlela yokwenza ngayo:

• Zama ukwenza umthambo we-aerobic ophakathi imizuzu eli-150 ngeveki (ukuhamba ngokukhawuleza, ukukhwela ibhayisekile, ukudada, ukudanisa, ukubaleka)
• Okanye imizuzu engama-75 yomsebenzi onzima (ukubaleka, ukuzilolonga kwe-HIIT)
• Yongeza uqeqesho lokuqina amaxesha ama-2-3 ngeveki
• Nokuba zincinci kangakanani na izinto eziluncedo—ukuhamba imizuzu engama-30 uninzi lweentsuku kwenza umahluko

Ibaluleke kangakanani: Uphando lubonisa ukuba ukuzilolonga rhoqo kunciphisa i-triglycerides ngama-20-30% nangaphezulu, ingakumbi xa kudityaniswe nokunciphisa umzimba kunye nokutshintsha indlela yokutya.

Khetha Amafutha Asempilweni: Asingowo onke Amafutha Angalunganga

Akunyanzelekanga ukuba ususe amafutha ekutyeni kwakho. Ufuna amafutha afanelekileyo. Ukutshintsha amafutha asempilweni ngamafutha asempilweni kunciphisa i-triglycerides.

Kutheni isebenza: Amafutha agcweleyo (kwibhotolo, i-ghee, inyama enamafutha) kunye namafutha e-trans (kukutya okuqhotsiweyo, izinto ezibhakiweyo ezicutshungulwayo) anyusa i-triglycerides. Amafutha angagcwaliyo (kwiintlanzi, amandongomane, imbewu, iioyile) aphucula amanqanaba e-triglyceride kwaye axhasa impilo yentliziyo.

Indlela yokwenza ngayo:

• Faka iintlanzi ezinamafutha amaxesha ama-2-3 ngeveki (i-salmon, i-mackerel, ii-sardines)—ii-omega-3 ziluncedo kakhulu
• Sebenzisa iioyile ezifana neoyile yomnquma, ioyile yecanola, okanye ioyile yemustard endaweni yeghee okanye ibhotolo xa kunokwenzeka
• Yitya amantongomane kunye nembewu (ii-almond, ii-walnuts, ii-flaxseeds, imbewu ye-chia)
• Khetha inyama engenamafutha kunye nenkukhu
• Nciphisa ukutya okuqhotsiweyo kunye nokutya okulula okucutshungulwayo
• Sebenzisa iindlela zokupheka ezifana nokugrila, ukubhaka, ukufutha, kunye nokubilisa endaweni yokuqhotsa

Ibaluleke kangakanani: Ukutshintshanisa iinxalenye ezimbalwa zenyama ngeveki nentlanzi kunokwenza umahluko obonakalayo. Musa ukuyeka ukungabi namafutha—khetha amafutha angcono.

Nciphisa Utywala: Utywala kunye neeTriglycerides zidibene ngokusondeleyo

Utywala, ingakumbi xa busetyenziswa kakhulu, bunyusa ngokuthe ngqo i-triglycerides. Nokuba bubuncinci kangakanani na bunokuchaphazela abanye abantu.

Kutheni isebenza: Isibindi sakho sicubungula utywala size sibuguqule bube yi-triglycerides. Ukusela utywala kakhulu kunokunyusa amanqanaba e-triglyceride kakhulu—ngamanye amaxesha ukuya kumanqanaba aphezulu kakhulu, ayingozi.

Indlela yokwenza ngayo:

• Ukuba usela, nciphisa umlinganiselo ophakathi: ukuya kuthi ga kwisiselo esinye ngosuku kubafazi, ukuya kuthi ga kwisibini kumadoda
• Isiselo esinye = ibhiya eyi-12 oz, iwayini eyi-5 oz, okanye i-spirits eziyi-1.5 oz
• Ukuba une-triglycerides ephezulu, buza ugqirha wakho ukuba ngaba kufuneka uphephe utywala ngokupheleleyo
• Khetha iindlela zokusebenzisa utywala obuncinci ukuba usela

Ibaluleke kangakanani: Kwabanye abantu abane-triglycerides ephezulu, ukuyeka nje utywala kunokunciphisa i-triglycerides ngama-20-30%. Ukuba eyakho iphezulu kakhulu (ngaphezu kwama-500), ugqirha wakho unokucebisa kakhulu ukuba ungasebenzisi utywala.

Yitya iinxalenye ezincinci, rhoqo: Lawula ukutya okuneekhalori

Ii-triglycerides eziphezulu zihlala zibangelwa kukutya iikhalori ezininzi kakhulu, kungekuphela nje iintlobo ezingafanelekanga. Ulawulo lwezabelo lubalulekile.

Kutheni isebenza: Iikhalori ezingaphezulu—ezivela kuyo nayiphi na indawo—ziguqulwa zibe zii-triglycerides zize zigcinwe. Ngokutya ukutya okufanelekileyo, uthintela oku kugqithisa.

Indlela yokwenza ngayo:

• Sebenzisa iipleyiti ezincinci
• Gcwalisa isiqingatha sesitya sakho ngemifuno
• Linganisa iinxalenye ude uphuhlise ingqiqo
• Yitya kancinci—kuthatha imizuzu engama-20 ukuba ingqondo yakho iqaphele ukuba izele
• Musa ukutya ngelixa uphazamisekile (ubukele iTV okanye usebenza)
• Yiba nokutya okucwangcisiweyo endaweni yokutya utya imihla yonke
• Kuphephe ukugcina ukutya okulula okuneekhalori eziphezulu kubonakala okanye kulula ukukufikelela

Ibaluleke kangakanani: Abantu abaninzi batya ngaphezulu kwama-20-30% kunokuba becinga. Nokuba kuncinci kangakanani na ukutya okufuneka ukutyiwe (ukuncitshiswa kwe-10-15%) kuyanceda.

Nciphisa iTyuwa kunye nokutya okucutshungulweyo: Ii-Triglycerides zihlala zinxulunyaniswa nokudumba

Nangona ityuwa inganyusi ngokuthe ngqo i-triglycerides, ukutya okucutshungulweyo okunetyuwa eninzi kudla ngokuba nee-carbs ezicociweyo, amafutha angenampilo, kunye neeswekile ezongeziweyo—zonke eziphakamisa i-triglycerides.

Kutheni isebenza: Ukutya okucutshungulweyo kudala ukudumba, nto leyo eyenza kube mandundu umngcipheko wesifo sentliziyo esinxulumene ne-triglyceride. Ukutya okupheleleyo, okungacutshungulwanga kakhulu kunefuthe elihambelanayo—kuyanciphisa i-triglycerides KWAYE kunciphisa ukudumba.

Indlela yokwenza ngayo:

• Pheka ekhaya rhoqo
• Nciphisa ukutya okulula okupakishwe kwiipakethe, iinoodles ezikhawulezayo, inyama ezicutshungulwayo
• Funda iilebheli—ukutya okuninzi "okunempilo" okupakishwe kwiipakethe kuqulethe iswekile netyuwa eninzi ngendlela emangalisayo
• Sebenzisa iziqholo ezintsha kunye nemifuno ukuze ube nencasa endaweni yetyuwa eyongeziweyo
• Lungisa ukutya ngokwamaqela ukuze ube neendlela ezisempilweni onokukhetha kuzo

Ibaluleke kangakanani: Ukutshintsha ukusuka kwi-60% elungisiweyo ukuya kwi-80% yokutya okupheleleyo kunokuvelisa uphuculo olukhulu kuzo zonke iimpawu zegazi, kuquka ne-triglycerides.

Phucula Umgangatho Wokulala: Ukulala Kuchaphazela I-Metabolism Yakho

Ukungalali kakuhle kunxulunyaniswa ne-triglycerides ephezulu kunye nokutyeba. Ukulala okusemgangathweni kunceda ekulawuleni iihomoni ezilawula imetabolism.

Kutheni isebenza: Ngexesha lokulala, umzimba wakho ulawula iihomoni ezifana ne-cortisol (uxinzelelo) kunye ne-insulin. Xa ubuthongo buphazamisekile, ezi homoni ziyaphambana, nto leyo ekhokelela ekuvelisweni nasekugcinweni kwee-triglyceride.

Indlela yokwenza ngayo:

• Zimisele ukulala iiyure eziyi-7-9 ubusuku ngabunye
• Gcina ishedyuli yokulala engaguquguqukiyo (ixesha lokulala elifanayo nelokuvuka)
• Yenza igumbi lokulala elimnyama, elipholileyo, nelizolileyo
• Ziphephe izikrini imizuzu engama-30-60 ngaphambi kokulala
• Ukunciphisa i-caffeine emva kwe-2 PM
• Zilolonge emini (kodwa ungayenzi ngaphambi nje kokulala)
• Lawula uxinzelelo—ixhala liphazamisa ubuthongo

Ibaluleke kangakanani: Abantu abalala iiyure ezi-5-6 bane-triglycerides ephezulu kakhulu kunabo balala iiyure ezi-7-9. Ukuphucula umgangatho wokulala kunokunciphisa i-triglycerides kwaye kuxhase ukunciphisa umzimba.

Lawula Uxinzelelo: Uxinzelelo Olungapheliyo Lunyusa iiTriglycerides

Iihormone zoxinzelelo ezifana ne-cortisol zonyusa ukuveliswa kwe-triglyceride. Uxinzelelo olungapheliyo luyinto ebeka impilo emngciphekweni.

Kutheni isebenza: Xa uphantsi koxinzelelo, umzimba wakho ukhupha i-cortisol, ebonisa isibindi sakho ukuba sivelise ii-triglycerides ezingaphezulu (silungiselela "ukulwa okanye ukubaleka"). Nangona uxinzelelo lwexesha elifutshane luyinto yendalo, uxinzelelo olungapheliyo lugcina le nkqubo isebenza, igcina ii-triglycerides eziphezulu.

Indlela yokwenza ngayo:

• Ziqhelise ukucamngca, i-yoga, okanye ukuphefumla nzulu imizuzu eli-10-20 yonke imihla
• Thatha ikhefu rhoqo emsebenzini—phuma ngaphandle, hambahamba
• Ukuzilolonga—kukulawula uxinzelelo kunye nokunciphisa i-triglyceride
• Chitha ixesha nabantu obathandayo
• Zibandakanye kwizinto ozithandayo kunye nemisebenzi oyithandayo
• Beka imida ejikeleze umsebenzi kunye nezixhobo zedijithali
• Funa inkxaso xa ixhala okanye uxinezeleko lukuxakekisa—musa ukuzibhokoxa wedwa

Ibaluleke kangakanani: Neendlela ezincinci zokunciphisa uxinzelelo (imizuzu emi-5 ukuya kweli-10 yokuphefumla ngoxolo imihla ngemihla) zinokunceda. Xa zidityaniswe nezinye iinguqu, ulawulo loxinzelelo luyandisa kakhulu iziphumo.

Kutheni Ezi Zicwangciso Zili-10 Zisebenza Ndawonye

Okubangel’ umdla kukuba, ezi ndlela zilishumi azisebenzi zodwa. Ziyakhulisana:

• Ukuzilolonga kukunceda unciphise umzimba KWAYE kunciphisa ngokuthe ngqo i-triglycerides
• Ukunciphisa umzimba kuphucula ubuthongo KWAYE kunciphisa iihomoni zoxinzelelo
• Ukulala okungcono kuxhasa ukhetho lokutya okunempilo
• Ii-carbs ezicociweyo ezincitshisiweyo zinciphisa ii-triglycerides KWAYE zixhasa ukunciphisa umzimba
• Ulawulo loxinzelelo lunceda ekulaleni KWAYE kunciphisa imveliso ye-triglyceride eqhutywa yi-cortisol

Xa udibanisa nokuba zi-3-4 zezi ndlela, isiphumo sidla ngokuba sikhulu kunesimbuku seenxalenye.

Iindlela Ezisebenzayo Zokusebenzisa Ezi Nguquko

Musa ukuzama ukwenza yonke into ngaxeshanye. Oko kukhokelela ekuxinezelekeni nasekuphumeleleni.

Iveki 1-2: Qala ngokutshintsha into enye. Nciphisa iziselo ezineswekile. Hamba-hamba yonke imihla. Nantoni na evakala ngathi inokwenzeka.

Iveki 3-4: Yongeza utshintsho lwesibini. Faka iimbotyi ekutyeni. Phucula imikhwa yokulala.

Iveki yesi-5-6: Yongeza isithathu. Nciphisa ukutya okucutshungulweyo. Yongeza ifayibha.

Ngokwenza utshintsho olunye rhoqo kwiiveki ezi-2, kwiinyanga ezi-2-3 uya kube uluke amaqhinga ama-4-6 ebomini bakho. Oko kudla ngokwanela ukubona uphuculo olulinganisekayo kwi-triglycerides.

Landelela utshintsho lwakho:

• Gcina idayari yokutya elula ukuze uqaphele iipateni
• Qaphela indlela oziva ngayo—amandla angakumbi, ubuthongo obungcono, imo yakho ingcono
• Lungiselela ukuphinda uvavanyo kwiinyanga ezi-3 ukuze ubone ukuba i-triglycerides iphucukile na
• Bhiyozela inkqubela phambili, nokuba amanani akakagqibeleli okwangoku

Ukuthintela: Ukugcina iiTriglycerides zisempilweni

Ukuba i-triglycerides yakho iqhelekile okwangoku, la maqhinga ayayithintela ekunyukeni:

• Gcina isisindo esifanelekileyo
• Hlala usebenza ngokwasemzimbeni
• Yitya ukutya okupheleleyo, okungagqitywanga kakhulu
• Nciphisa iswekile eyongeziweyo kunye neecarbohydrate ezicociweyo
• Khetha amafutha anempilo
• Lawula uxinzelelo kwaye ulale kakuhle
• Hlola ii-triglycerides zakho rhoqo (rhoqo emva kweminyaka emi-4-6 ukuba kuqhelekile)
• Ukuba unembali yosapho lwakho ye-triglycerides ephezulu okanye isifo sentliziyo, jonga rhoqo

Ukuphila ne-Triglycerides ephezulu: Ulawulo lwexesha elide

Ukuba une-triglycerides ephezulu, yazi ukuba ukuyilawula kukuzibophelela kwexesha elide, hayi isisombululo sexesha elifutshane. Iindaba ezimnandi zezokuba utshintsho olwenzayo luba yimikhwa.

Ulindelo oluyinyani:

• Ungabona uphuculo kwiiveki ezi-2-4 (amandla, isimo sengqondo, ukulala)
• Amanqanaba e-triglyceride ahlala ephucuka kwiiveki ezi-6 ukuya kwezi-12 emva komzamo oqhubekayo
• Ukuba ufuna amayeza, asele njengoko uyalelwe—asebenza kakuhle xa edibene notshintsho kwindlela yokuphila
• Kuya kufuneka uvavanye rhoqo ukuze ujonge amanqanaba
• Ukuba ubuyela kwimikhwa yakudala, ii-triglycerides zinokunyuka kwakhona, kodwa amanyathelo afanayo okuphila anokunceda ukuzibuyisela ezantsi.

Inkalo yempilo yengqondo: Ukulawula imeko engapheliyo efana ne-triglycerides ephezulu kunokuvakala kukuphazamisa okanye kumthwalo. Yiba nobubele kuwe. Qhubeka usenza izinto ngendlela egqibeleleyo. Isidlo esinye esimnandi asiyi kuphelisa umzamo wakho, kwaye ukutya okukodwa akususi iiveki zokukhetha okulungileyo.

Iintsomi vs. Iinyaniso malunga neTriglycerides

Intsomi 1: Ii-triglycerides eziphezulu azibalulekanga njenge-cholesterol ephezulu.

Nyaniso: Ii-triglycerides eziphezulu zibaluleke ngokulinganayo kwimpilo yentliziyo. Enyanisweni, umlinganiselo we-triglycerides kwi-cholesterol ye-HDL unokuba sisizathu esinamandla somngcipheko wesifo sentliziyo kune-cholesterol ye-LDL yodwa.

Intsomi 2: Ndinganciphisa i-triglycerides ngokuthatha amayeza nje.

Nyaniso: Nangona amayeza enceda, utshintsho kwindlela yokuphila luhlala lusebenza ngakumbi kwaye luphucula impilo iyonke. Amayeza asebenza kakuhle xa edibene notshintsho kwindlela yokutya kunye nomthambo.

Intsomi 3: Ukuba ndine-triglycerides ephezulu, kufuneka ndiwasuse onke amafutha ekutyeni kwam.

Nyaniso: Udinga amafutha asempilweni. Ingxaki ngamafutha asempilweni kunye neekhalori ezigqithisileyo, hayi amafutha ngokwawo. Ii-omega-3 ezivela kwiintlanzi zinceda ekunciphiseni i-triglycerides.

Intsomi 4: Ungaziva ii-triglycerides eziphezulu.

Nyaniso: Ii-triglycerides eziphezulu azibangeli zimpawu. Ungazazi kuphela ngokuvavanya. Musa ukulinda iimpawu—vavanywa ukuba unezinto ezinobungozi.

Intsomi 5: Ii-triglycerides eziphezulu azinakuguqulwa.

Nyaniso: I-triglycerides ephezulu yenye yezona ngxaki zempilo ezinokuthi zitshintshe. Ngotshintsho kwindlela yokuphila, abantu abaninzi babuyisela amanqanaba ukusuka kuma-300+ ukuya kwinqanaba eliqhelekileyo kwiinyanga ezimbalwa.

Intsomi 6: Xa i-triglycerides yam sele iqhelekile, ndingabuyela kwimikhwa yam yakudala.

Nyaniso: Ii-triglycerides ziya kuphinda ziphakame ukuba ubuyela kwimikhwa eyabangela ukuba zinyuke kwasekuqaleni. Olu tshintsho kwindlela yokuphila luba "yinto eqhelekileyo kuwe."

Kuthekani ngamayeza? Xa oogqirha bewacebisa

Kwabaninzi abantu, utshintsho lwendlela yokuphila lulodwa luyehlisa ngempumelelo i-triglycerides. Nangona kunjalo, ukuba amanqanaba akho ahlala ephezulu nangona uqhubeka uzama, okanye ukuba aphezulu kakhulu (ngaphezu kwe-500 mg/dL), ugqirha wakho unokucebisa amayeza kunye notshintsho lwendlela yakho yokuphila.

Amayeza amaninzi anokunceda ukwehlisa i-triglycerides, nganye isebenza ngeendlela ezahlukeneyo. Ii-statins (ezifana ne-atorvastatin okanye i-rosuvastatin) zihlala zicetyiswa kuqala, ingakumbi ukuba une-cholesterol ephezulu ye-LDL; zihlala zinciphisa i-triglycerides ngama-20-40%. Ii-Fibrates (ezifana ne-fenofibrate) zisebenza ngakumbi xa i-triglycerides iphezulu kakhulu, zihlala zizinciphisa ngama-30-50%.

Ii-omega-3 fatty acids ezisetyenziswa ngomyalelo kagqirha (njengeVascepa) lolunye ukhetho olunokunciphisa kakhulu i-triglycerides kwaye lunokubonelela ngokhuseleko olongezelelekileyo lwentliziyo. I-Niacin (ivithamini B3) inokunceda kodwa ayisetyenziswa rhoqo namhlanje ngenxa yeziphumo ebezingalindelekanga.

Ugqirha wakho uza kukhetha amayeza ngokusekelwe kwimeko yakho ethile—ukuba i-triglycerides yakho iphezulu kangakanani, ezinye izinto ezibangela umngcipheko wesifo sentliziyo, amanqanaba akho e-LDL kunye ne-HDL cholesterol, kunye nazo naziphi na iimeko zempilo ezisisiseko. Ingongoma ephambili kukuba amayeza asebenza ngcono xa edibene notshintsho lwendlela yokuphila ekuxoxwe ngalo kweli nqaku. Awukhethi phakathi kwamayeza okanye utshintsho lwendlela yokuphila—kukusebenzisa zombini kunye ukuze ufumane iziphumo ezilungileyo.

Uza kubona nini ugqirha

Nangona la maqhinga esebenza kubantu abaninzi, bonana nomboneleli wezempilo:

• Ngaphambi kokuba uqale nayiphi na inkqubo entsha yokuzilolonga ukuba unesifo sentliziyo, i-triglycerides ephezulu kakhulu, okanye ezinye izifo ezinzulu.
• Ukuba i-triglycerides ayiphucuki emva kweenyanga ezi-3 zotshintsho oluqhubekayo kwindlela yokuphila—ungadinga amayeza okanye uphando olongezelelekileyo.
• Ukuba une-triglycerides ephezulu kakhulu (ngaphezulu kwe-500 mg/dL)—oku kufuna unyango, mhlawumbi namayeza okuthintela iingxaki.
• Ukuba unezinye izifo ezifana nesifo seswekile, isifo sentliziyo, okanye iingxaki ze-thyroid—ezi zichaphazela ulawulo lwe-triglyceride kwaye zifuna ulwalathiso lomntu ngamnye.
• Ukuba usebenzisa amayeza anokuchaphazela i-triglycerides—ugqirha wakho unokuwalungisa ukuba kuyimfuneko.
• Ukuba ufumana iintlungu esifubeni, ukuphefumla okunzima, okanye ezinye iimpawu ezinxulumene nentliziyo - funa uncedo lwezonyango ngokukhawuleza.

isishwankathelo

Ii-triglycerides eziphezulu ziqhelekile, kodwa zikwayenye yezona meko zempilo zitshintsha kakhulu. Ngokungafaniyo nezinye iingxaki zempilo ezifuna ukungenelela okuntsonkothileyo kwezonyango, ii-triglycerides eziphezulu zisabela kakuhle kakhulu kukhetho lwemihla ngemihla olwenzayo—oko ukutyayo, indlela ohamba ngayo, indlela olala ngayo, kunye nendlela olawula ngayo uxinzelelo.

Akufuneki ugqibelele. Kufuneka uhlale uhleli. Qala ngotshintsho olunye okanye ezimbini oziva ngathi lunokwenzeka. Zakhele kwimikhwa. Emva koko yongeza ezinye. Kwiinyanga ezimbalwa zomzamo oqhubekayo, uya kubona amanani akho e-triglyceride ephucuka - kwaye mhlawumbi uya kuqaphela uzive ungcono: amandla angakumbi, ingqondo ecacileyo, ubuthongo obungcono, kunye nemood ephucukileyo.

Ubuwena bakho bexesha elizayo—lowo une-triglycerides esempilweni, impilo yentliziyo engcono, kunye namandla angakumbi—kukhetho olunye oluhlala luhleli. Qala namhlanje. Khetha utshintsho olunye kwaye uzibophelele kulo kangangeeveki ezimbini. Emva koko wakhe ukusuka apho. Intliziyo yakho kunye nempilo yakho ziya kuxhamla.

Imibuzo ebuzwa rhoqo (FAQs)

1. Ii-triglycerides zam ziza kwehla ngokukhawuleza kangakanani ukuba ndenza olu tshintsho?

Oku kuyahluka ngokomntu, kodwa abantu abaninzi babona ukuphucuka kwisithuba seeveki ezi-2-4 kwindlela abaziva ngayo (amandla angakumbi, ubuthongo obungcono). Amanqanaba e-triglyceride alinganiswa kuvavanyo lwegazi ahlala ephucuka kwisithuba seeveki ezi-6-12 zotshintsho oluqhubekayo kwindlela yokuphila. Ii-triglycerides eziphezulu kakhulu zingathatha ixesha elide. Yiba nomonde—nokuba amanani awatshintshi kakhulu ekuqaleni, umzimba wakho uyazuza kolu tshintsho.

2. Ngaba ndifuna amayeza ukuba i-triglycerides yam iphezulu?

Akunjalo ngokuyimfuneko, ingakumbi ukuba ziphezulu kancinci ukuya komlinganiselo (150-400 mg/dL) kwaye awunazo ezinye izinto ezibangela umngcipheko wesifo sentliziyo. Zama utshintsho kwindlela yokuphila kangangeenyanga ezi-3. Ukuba aziphucuki, okanye ukuba une-triglycerides ephezulu kakhulu (500+) okanye ezinye izinto ezinokubangela umngcipheko, ugqirha wakho unokucebisa amayeza. Abantu abaninzi bayazuza ngokudibanisa utshintsho kwindlela yokuphila namayeza.

3. Ndingasela nje izongezo zeoyile yentlanzi endaweni yokutya intlanzi?

Intlanzi epheleleyo ingcono kunezongezo kuba iqulethe iphakheji epheleleyo yezakhamzimba kwaye ayinayo idosi exineneyo efana nezongezo. Nangona kunjalo, ukuba awukwazi ukutya intlanzi, thetha nogqirha wakho ngezongezo. Ubungqina bezongezo zeoyile yentlanzi ekunciphiseni i-triglycerides buxutyiwe, kwaye udinga idosi efanelekileyo.

4. Ukuba ndinciphisa umzimba, ngaba i-triglycerides yam ngokuqinisekileyo iya kuphucuka?

Akunjalo rhoqo—abanye abantu abanobunzima obuqhelekileyo baba ne-triglycerides ephezulu ngenxa yemfuza okanye iingxaki zemetabolism ezisisiseko. Nangona kunjalo, ukuba utyebile kakhulu, ukunciphisa umzimba yenye yezona ndlela zisebenzayo zokunciphisa i-triglycerides. Nokuba utyebile kakuhle, utshintsho kwindlela yokutya kunye nomthambo olukhuthaza ukunciphisa umzimba nalo luyanciphisa ngokuthe ngqo i-triglycerides.

5. Kuthekani ukuba ndenze olu tshintsho kwaye ii-triglycerides zam azikaphucuki?

Oku kuthetha ukuba zizinto ezibangela imfuza (imizimba yabantu ivelisa i-triglycerides engaphezulu ngokwendalo) okanye imeko efihlakeleyo. Bona ugqirha wakho. Banokujonga iingxaki ze-thyroid, isifo seswekile, isifo sezintso, okanye ezinye iimeko ezichaphazela amanqanaba e-triglyceride. Ungazuza ngokwenene kumayeza.

6. Ingaba kukhuselekile ukwenza umthambo one-triglycerides ephezulu kakhulu?

Ewe, kodwa jongana nogqirha wakho kuqala, ingakumbi ukuba ii-triglycerides zingaphezulu kwe-500 mg/dL okanye zingaphezulu kakhulu kwe-1000 mg/dL. Ugqirha wakho usenokufuna ukukujonga okanye akucebise ukuba uqale ngokwenza umsebenzi othambileyo. Nje ukuba amanqanaba aphucuke ngendlela yokuphila okanye amayeza, ungawanyusa kancinci kancinci amandla.

7. Ngaba abantwana okanye abakwishumi elivisayo banayo i-triglycerides ephezulu?

Ewe, kuya kusanda. I-triglycerides ephezulu kubantu abaselula idla ngokubangelwa kukutya okungekho mpilweni, ubunzima obukhulu, okanye ukungasebenzi kakuhle. Utshintsho olufanayo kwindlela yokuphila lusebenza kakuhle kubantu abancinci kwaye lunokuthintela iingxaki ezihlala ixesha elide. Ukuba umntwana wakho une-triglycerides ephezulu, bona ugqirha wezingane ukuze akunike isikhokelo.

8. Ii-triglycerides zam zehlile kodwa ngoku ziyanyuka kwakhona. Kwenzeke ntoni?

Oku kuqhelekile. Usenokuba ubuyele kwimikhwa yakudala—ukutya okuninzi okulungisiweyo, ukuzilolonga okuncinci, uxinzelelo olungakumbi. Iindaba ezimnandi? Ziza kuphinda zenzeke. Sele uzibonakalisile ukuba ungakwenza oku. Zibophelele kwiinguqu ezasebenza ngaphambili, ulungise ingxaki ekuphazamisileyo, kwaye uzinike ububele. Le yindlela yokuphila ubomi bonke, ayisosisombululo sexesha elinye.

Ukugqibela kokucinga

Ii-triglycerides eziphezulu zisisigidimi esivela emzimbeni wakho sokuba kukho into ethile kwindlela ophila ngayo ngoku engayisebenzisiyo impilo yakho. Kodwa ngokungafaniyo nezinye iimeko zempilo, zizinto onokuthi uzitshintshe.

Lonke uhambo oluthathayo, isiselo ngasinye esineswekile osiphosayo, iyure nganye yokulala kamnandi oyifumanayo, isidlo ngasinye osiphekayo ekhaya—ezi azizozinto nje ezincinci. Zizinto eziza kutyala imali kwimpilo yakho yexesha elizayo. Utshintsha ngokwenene ikhemistri yegazi lakho kwaye unciphisa umngcipheko wesifo sentliziyo ngokhetho lwakho lwemihla ngemihla.

Ungakwenza oku. Qala ngoku. Qala kancinci. Qala ngento enokwenzeka. Kwaye ukholelwe ukuba umzamo oqhubekayo uzisa iziphumo zokwenyani.