Zowonjezera triglycerides zikhoza kuwonetsa matenda a mtima ndi kupweteka. Anthu omwe ali ndi matenda a shuga amatha kuvutika kuti athetse matenda a triglycerides komanso chifukwa cha shuga ndi matenda ovuta komanso ovuta, pali njira zambiri zokhudzana ndi matenda a shuga zomwe zingathandize kuti triglycerides ikhale yodalirika . Malingana ndi American Heart Association, kusintha kwa moyo kumatha kukhala ndi njira yayikulu ya triglycerides-ndi zakudya ndi masewero olimbitsa thupi ndizofunikira.
Zina mwa zigawo zikuluzikulu zimaphatikizapo, kupeza matenda a shuga akuyang'aniridwa bwino, kuchita masewera olimbitsa thupi, kutaya thupi, ndi kusuta fodya. Kuonjezera apo, mungayese kuchepetsa masitepe a triglyceride mwa kupewa zakudya zomwe zimawakweza kwambiri.
Anthu ena ali ndi chiwerengero cha chibadwa chokhala ndi zigawo zapamwamba za triglyceride . Ngati vutoli likulowa m'banja lanu, kusintha kwa zakudya kudzathandizansobe koma sikungakhale kothandiza. Lankhulani ndi dokotala wanu za mankhwala omwe angathandize.
Kodi Triglycerides N'chiyani?
Triglycerides ndi mtundu wa mankhwala omwe mafuta ambiri amakhala nawo mu chakudya ndi thupi. Zimayenda m'magazi a magazi, ndipo zimagwirizana ndi cholesterol, mawonekedwe a plasma lipids. Triglycerides amapezeka kuchokera ku chakudya chimene mumadya kapena kumasulidwa ku chiwindi chanu ndipo amagwiritsidwa ntchito pokwaniritsa zosowa zamagetsi. Pakudya chakudya chochuluka kapena zakudya zamtengo wapatali zokhudzana ndi mafuta, zakudya zopitirira muyeso zimatembenuzidwa kukhala triglycerides ndipo zimasungidwa monga mafuta.
Pamene pakufunika, mahomoni amachititsa kuti kutuluka kwa triglycerides kuti kugwiritsidwe ntchito kwa mphamvu.
Mitundu ya Zakudya Zingati Zimayambitsa High Triglycerides?
- Shuga : Shuga wamba, monga fructose, ndiwowonjezereka wa triglycerides. Ndi kosavuta kudya fructose kwambiri pamene zikuwoneka kuti zimadutsa zizindikiro za thupi. Izi zingachititse kuti phindu likhale lopweteka komanso kuti munthu asapitirize kuteteza insulini (zomwe zingachititse kuti shuga awonjezeke ndipo izi zimapangitsa kuti shuga ya shuga ikhale yoopsa). Fructose umabala zipatso mwachibadwa ndipo amawonjezeredwa ku zakudya zambiri monga zokometsera ngati mawonekedwe a mkulu-fructose. Izi sizikutanthauza kuti simungadye chipatso-chipatso chingakhale chopatsa thanzi labwino monga liri ndi mavitamini, mchere, makina ndi madzi. Komabe, ngati muli ndi triglycerides kapena matenda a shuga muyenera kuchepetsa zipatso zanu osaposa awiri pa tsiku. Funsani dokotala wanu kapena odyetserako zakudya ngati muli ndi mafunso aliwonse omwe mukufuna kusankha zipatso . Zakudya zina zowonjezera zomwe zimayenera kudyetsedwa mobwerezabwereza ndizo: madzi a chimanga, uchi, sucrose, shuga, fructose, uchi kapena maltose. Kuwonjezera apo, musamachepetse zakudya monga maswiti, ayisikilimu, yogurts zokoma, zokometsera, zakumwa, zakumwa, uchi, molasses, jams, jellies, ndi zipatso zamzitini. (Ngakhale kuti zipatso zatsopano zimakhala ndi fructose mwachibadwa, chiwopsezo cha zipatso chimachepetsa chimbudzi chake).
- Zokhuta ndi mafuta opangidwa ndi mafuta : Mafuta okhuta amakhala otentha kutentha ndipo amapezeka mu zakudya zokazinga, nyama yofiira, khungu la nkhuku, mazira a mazira, mkaka wa mafuta, mafuta, mafuta a mafuta, kuchepetsa, margarine, ndi chakudya chokhazikika. Mafuta amtundu ndi mafuta a hydrogenated ndipo amapezeka mu zakudya zambiri zomwe zimaphatikizidwa, monga chips, cookies, mikate, donuts, microwave popcorn, ndi zakudya. Mafuta amtundu amapezeka mumargarine, kuchepetsa, zakudya zokazinga, ndi zakudya zowonjezera. Pewani zakudya zomwe zimaphatikizapo mafuta (onani chizindikiro) ndipo mmalo mwake, sankhani mapuloteni oonda kwambiri, monga nkhuku yoyera yopanda khungu, nsomba, mkaka wotsika kwambiri, mazira azungu, ndi nyemba. Kusankha bwino mafuta ndi mafuta a maolivi, mafuta a canola, ndi mafuta a karanga.
- Nkhumba zoyenerera kapena zakudya zowonjezera : Zipatso zoyengedwa kapena zosinthika zikhoza kuwonjezera shuga ndipo zimapangidwa kuchokera ku ufa woyera zomwe zingapangitse triglycerides. Yesetsani kupewa mikate yoyera, yopanda tirigu kapena pasta. Pewani tirigu wa sugari, mpunga wamphongo, bagels, pizza, mapewa, pie, cookies, ndi mikate. Zakudya zamadzimadzi zimakhala ndi masamba obiriwira, monga mbatata. M'malo mwake, sankhani zakudya ndi mbewu 100%, tirigu wautali m'malo mwa mpunga, ndi masamba osakhala wowuma.
- Mowa : Mowa mopitirira muyeso amachititsa chiwindi kuwonjezera kuchulukitsa kwa triglyceride .
- Zakudya zapamwamba-kalori : Zakudya zowonjezera zimapanga mazinga a triglyceride. Samalani ndi zakudya zomwe mumadya ndikuyesera kupeĊµa kudya zakudya zambiri kuposa momwe mungathere kupyolera mukuchita zochitika. Mukhoza kujambula zakumwa zanu za calorie ndi zipangizo zamakono.
Kodi Pali Mitundu Yina ya Zakudya Zomwe Zingathe Kutsika Kwambiri?
Kafukufuku wina amasonyeza kuti mafuta ofunika kwambiri monga Omega-3 fatty acids angathandize kuchepa kwa triglyceride. Mtundu uwu wa mafuta umapezeka mu nsomba zonenepa, monga salimoni, sardines, mackerel, ndi tuna. Ngati n'kotheka, yesetsani kudya nsomba zonenepa kawiri pa sabata. Omega-3 fatty acids amapezekanso mu walnuts, mbewu za fulakesi, mafuta a canola, ndi zakudya zopangidwa ndi soy.
Mafuta a nsomba kapena omega-3 zowonjezeramo zimapezeka komanso zingakhale zowonjezera kuwonjezera pazinthu zowonongeka. Musanayambe kuwonjezera, muyenera kufunsa dokotala wanu.
Kuwonjezera pamenepo, zakudya zabwino, zowonjezera zowonjezera, monga masamba zimathandiza kuchepa kwa triglyceride. Onetsetsani kuti mutenge masamba osakaniza atatu (1/2 chikho chophika kapena 1 kapu yaiwisi).
Zotsatira
Angelopoulos, TJ; Lownds J; Melanson, KJ, Nguyen, V; Huffman, A; Rippe, JM. "Mmene Mphamvu Zam'madzi Zimapangidwira Mbewu Yambewu Kugwiritsa Ntchito Triglycerides ndi Uric Acid." J Nutriti April 20 2009 139 (6): 1242S-1245S
Malangizo Othandiza Ochepetsa Katemera wa Triglycerides. Palo Alto Medical Foundation. http://www.pamf.org/southasian/video/tri.html
Momwe Zakudya Zimakhudzira Triglycerides. Clinical Cleveland. http://my.clevelandclinic.org/services/heart/prevention/risk-factors/cholesterol/triglycerides
Qi, Qibin; Liang, Liming; Doria, Alessandro; Hu, Frank B; ndi Qi, Lu. "Kupatsa Mafupa kwa Dyslipidemia ndi mtundu wa shuga 2 kumayambitsa mikangano iwiri." Matenda a shuga Feb 7 2012 61 (3): 745-752
Kulimbana ndi Triglycerides: Njira 8 Zothetsera Vuto Lalikulu la Mafuta. Harvard Health Publications. http://www.health.harvard.edu/press_releases/tackling-triglycerides
Triglycerides. American Heart Association. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Triglycerides_UCM_306029_Article.jsp#.T167BfUZ-dk