Abantu abaningi bane-triglycerides ephezulu futhi bafuna indlela yokwehlisa ngokwemvelo, ngokusebenzisa ukudla namakhambi emvelo.
Okulandelayo, sikutshela ukuthi ungalanda kanjani ifayela le- amazinga we-triglyceride egazini ngendlela engokwemvelo nephumelelayo.
Ama-Triglycerides ayanda emzimbeni wethu lapho ama-calories ehlangana emzimbeni ngendlela eyeqile. Yimafutha, ushukela noma utshwala isibindi esingakwazi ukususa ama-calories amaningi aqukethe.
Amafutha aqoqana ngendlela yokuthi angafinyelela egazini futhi angafakwa ezicutshini ze-adipose ukuze zisetshenziswe lapho umzimba udinga amandla athe xaxa.
Ama-Triglycerides awuhlobo olukhulu lwamafutha umzimba wethu onalo, futhi uma sineqile, lusenza sibe ngamafutha. kubangela ukukhuluphala kanye ne-hypertriglyceridemia.
Ungayinciphisa kanjani i-triglycerides
Ama-triglycerides aphezulu ayinkinga eyenzeka kakhulu emphakathini, abantu abaningi ngokwengeziwe bayahlolwa igazi futhi babone ukuthi amazinga abo aphakeme kakhulu futhi cholesterol embi.
Enye yezimbangela ezivame kakhulu zokuba namazinga aphezulu yilezi:
- Ukuqhubeka nokuhlala phansi.
- Ukudla okukhulu kwekhalori ngendlela yama-carbohydrate alula, ushukela ocwengekile, amafutha agcwele noma we-trans, utshwala
- Ukuhlupheka ngenxa yokukhuluphala
- Yiba ukhulelwe futhi ungakhuphula amazinga.
- Sebenzisa izinhlobo ezithile zemithi.
- Ukuba nesifo sikashukela
- I-Hypothyroidism
- Thatha izindlela zokuvimbela inzalo noma ama-corticosteroids.
Ukuze sinciphise kufanele senze ushintsho endleleni yokuphila, hhayi ekudleni kuphela kepha nasekutholiseni isikhathi sokwenza okuningi ukuzivocavoca umzimba, ukunyakaza kanye nokuvivinya umzimba nge-aerobic ukuqina okuhlala isikhathi eside nokumaphakathi ukushisa izinqolobane zamafutha nama-lipid ezitholakala emzimbeni.
Ngokuqondene ne ukudla, funa ukudla okunikeza ama-carbohydrate amaningi kanye ne-fiber ukusiza ukuqeda kahle konke okungadingeki emzimbeni. Gwema ushukela nezinhlama ezicwengekile, amafutha agcwele, notshwala ngoba kuqukethe ama-calories angenalutho.
Yikuphi ukudla okufanele ukugweme
- Susa zonke izinhlobo zikashukela, kuphelele, nsundu noma mhlophe.
- I-Fructose, uju, noma isiraphu ye-maple.
- Amajamu, i-quince noma isithelo esiraphu.
- Amaswidi namakhekhe afana no-ayisikhilimu, amakhekhe, ushokoledi, amaswidi, ushingamu noshukela, zonke izinhlobo zamakhekhe.
- Iziphuzo ezinoshukela: iziphuzo ezibandayo, amajusi, ukuzamazama kwezithelo noma i-vanilla noma ushokoledi phakathi kokunye.
- Zonke izinhlobo ze isiphuzo esidakayo.
- Ungasisebenzisi kabi isithelo, ngoba yize izuzisa, inani likashukela lingakhuphuka kakhulu ngaphandle kokuqaphela.
- Lawula izabelo ze-carbohydrate bese uthola indlela yokuzihlanganisa kahle namanye amaqembu okudla.
- Bheka okusanhlamvu enguqulweni yabo yonke, ufulawa, ipasta, ilayisi.
- Amasoseji akufanele ahlukunyezwe, ahle ngesilinganiso esihle, amafutha aqukethe agcwele, yize amaprotheni ezuzisa.
- Yidla amaprotheni ezilwane ezinonile, njengenkukhu noma ne-turkey.
- Ungayisebenzisi kabi inyama ebomvu futhi uyidle kanye kuphela ngesonto.
Izimpawu zokuba ne-triglycerides ephezulu
- Imali ebekiwe amafutha angaphansi kuphuzi kuzungeze amehlo, yize kungavela emahlombe, emaphethelweni, ezintendeni zezandla, emathangeni noma emhlane.
- Ukuhlushwa yizifo zenhliziyo. I-Triglycerides yakha i-cholesterol embi, okuthi uma inyuka ngendlela engalawulwa ingathinta inhliziyo yethu ngoba ingavimba ukuhamba kwegazi.
- Ithuba lokuba nesibindi esinamafutha. Lokhu futhi kubangela ukuvuvukala okufanayo, ubuhlungu esiswini esingenhla, ukukhubazeka okujwayelekile, isisindo ngemuva kokudla nokugaya ukudla.
- Kungathinta amanyikwe. Ukuba ne-triglycerides ephezulu kungadala ukuvuvukala kumanyikwe futhi kuholele ekuhlanzeni, ezinhlungwini zesisu, noma ekunciphiseni isisindo.
Kuyingozi ukungabi namazinga anele maqondana nama-triglycerides, ngoba kungadala umonakalo ongafuneki emzimbeni. Into ekahle yokwazi ukuthi sinakho yini kokubili i-cholesterol ephezulu ne-triglycerides ukuhlolwa kwegazi ukuze udokotela unquma ukuthi yikuphi ukuxilongwa kanye nemihlahlandlela okufanele akunikeze yona ukufeza ukwehlisa lawo mazinga noma ukwandisa amanye.