triglycerides Wani nau'in kitse ne da ake samu a cikin jini. Bayan cin abinci, jikinmu yana juya adadin kuzari da ba ku buƙata zuwa triglycerides kuma yana adana su a cikin ƙwayoyin kitse don amfani da su daga baya don kuzari.
Domin samar da makamashi ga jikinmu triglyceridesKo da yake ana buƙata, da yawa a cikin jini triglyceride na iya ƙara haɗarin cututtukan zuciya.
Kiba, rashin kula da ciwon sukari, amfani da barasa na yau da kullun da abinci mai yawan kalori, matakan triglyceride na jinime zai iya haifar da shi.
a cikin labarin "Menene high triglyceride", "Menene triglyceride", "Abin da ke haifar da high triglyceride", "Menene alamun triglyceride mai girma", "Menene ma'anar high triglyceride", "Yadda ake rage triglyceride herbally" za a tattauna batutuwa.
Menene Triglycerides kuma me yasa yake da mahimmanci?
triglycerideswani nau'in lipid ne ko mai a cikin jini. Calories ba a buƙata yayin cin abinci triglyceridesAna canza shi zuwa e kuma ana adana shi a cikin ƙwayoyin mai.
Sa'an nan kuma hormones na mu ya juya zuwa makamashi tsakanin abinci. triglyceride asiri. Wannan sake zagayowar yana zama matsala ne kawai lokacin da kuke cin adadin kuzari fiye da yadda kuke ƙonewa, wanda hakanan a cikin high triglycerides yana kaiwa ga wannan hypertriglyceridemiaAna kuma kira i.
An bayyana matakan triglyceride kamar:
Al'ada - kasa da milligrams 150 a kowace deciliter
iyakar iyaka - 150-199 milligrams da deciliter
high - 200-499 milligrams a kowace deciliter
mai girma - 500 milligrams a kowace deciliter ko mafi girma
Triglycerides da cholesterolnau'in lipids ne daban-daban da ke yawo a cikin jini. triglycerides Yana adana adadin kuzari da ba a yi amfani da shi ba kuma yana ba da kuzari ga jiki, yayin da ake amfani da cholesterol don gina sel da samar da wasu hormones.
Lipoprotein mai yawa (HDL) yana taimakawa wajen cire kitse daga jiki ta hanyar ɗaure zuwa jini da kuma mayar da shi zuwa hanta don fitar da shi.
Low-density lipoprotein (LDL) yana ɗaukar mafi yawan kitse da ƙananan adadin furotin daga hanta zuwa wasu sassan jiki.
Babban LDL cholesterol alama ce mai mahimmanci na cututtukan zuciya na zuciya, duk da haka, shaidu sun nuna cewa high triglycerideyana nuna cewa lamari ne mai zaman kansa.
Abubuwan da ke haifar da High Triglyceride
Babban triglycerides na iya haifar da yanayi masu zuwa:
- Kiba
- Cin abinci mai adadin kuzari fiye da yadda ake amfani da su, kamar yadda ake ƙone su don kuzari
– Zaman zaman rayuwa
– Type 2 ciwon sukari
- Hypothyroidism (ƙananan aikin thyroid)
– Cutar koda
– Yawan shan barasa
- Don shan taba
– illolin magani
Abubuwan Haɗari don Babban Triglycerides
Karatu, matakan triglycerideYa nuna cewa cututtukan zuciya shine farkon cututtukan cututtukan zuciya, wanda shine babban abin da ke haifar da cututtuka da mace-mace.
Mutanen da ke da babban triglyceridesKo da matakan LDL cholesterol suna kan manufa, suna iya zama cikin haɗari mai mahimmanci ga cututtukan zuciya.
A cikin high triglycerides Samun shi yana ƙara yuwuwar haɓaka nau'in ciwon sukari na 2. Wannan, high triglycerideBa don ciwon sukari yana haifar da ciwon sukari ba, amma saboda jiki ba zai iya canza abinci zuwa makamashi yadda ya kamata ba.
A al'ada, jiki yana samar da insulin, wanda ke jigilar glucose zuwa sel inda ake amfani da shi don makamashi. Insulin yana bawa jiki damar amfani da triglycerides don samun kuzari, amma idan mutum yana jure insulin, sel ba sa barin insulin ko glucose su shiga, don haka glucose da glucose. triglyceride yana haifar da tarawa.
hypertriglyceridemiayana taka muhimmiyar rawa a cikin kiba na yanzu. Karatu, matakan triglycerideyana da alaƙa da kewayen kugu da asarar nauyi hypertriglyceridemiayana nuna gagarumin ci gaba.
Yadda za a rage triglycerides a dabi'a?
rasa nauyi
Lokacin da muka ɗauki adadin kuzari fiye da yadda muke buƙata, jikinmu yana amfani da waɗannan adadin kuzari. triglyceride kuma yana adana shi a cikin ƙwayoyin kitse.
Saboda haka, rasa nauyi hanya ce mai tasiri don rage matakan triglyceride na jini. Bincike ya nuna cewa rasa 5-10% na nauyin jiki, triglycerides na jiniYa nuna cewa yana iya rage hawan jini da 40 MG / dL (0.45 mmol / L).
Nazarin ya nuna cewa asarar nauyi na dogon lokaci na iya haifar da ko da ƙananan yawa. matakan triglyceride na jini gano cewa zai iya yin tasiri mai dorewa a kai
Ɗaya daga cikin binciken ya mayar da hankali ga mahalarta waɗanda suka fita daga shirin sarrafa nauyi. Koda sun dawo da nauyin da suka rasa watanni tara da suka wuce. matakan triglyceride na jini Ya kasance 24-26% ƙasa.
iyakance yawan ciwon sukari
Ciwon sukari Babban bangare ne na abincin mutane da yawa. Boyayyen sukari galibi ana ɓoye a cikin kayan zaki, abubuwan sha masu laushi, da ruwan 'ya'yan itace.
Karin sukari daga abinci a cikin triglycerides tuba, kuma wannan triglyceride haifar da karuwa a matakan jini da sauran abubuwan haɗari na cututtukan zuciya.
Wani bincike na shekaru 15 ya nuna cewa mutanen da ke da akalla kashi 25% na adadin kuzari na yau da kullun daga sukari sun ninka sau biyu suna mutuwa daga cututtukan zuciya kamar waɗanda ke da ƙasa da 10% na sukari.
Wani bincike ya gano cewa yawan shan sukari ya fi yawa a cikin yara. matakan triglyceride na jini samu da alaka da Maye gurbin abin sha mai zaki, ko da da ruwa, triglyceride na iya raguwa da kusan 29 mg/dL (0.33 mmol/L).
rage carbohydrates
Kamar yadda tare da sukari, karin carbohydrates a cikin triglycerides tuba da kuma adana a cikin kitse Kwayoyin. rage cin abinci na carbohydrate kasa da matakan triglyceride na jini yana bayarwa.
Wani bincike na 2006 ya gano cewa nau'ikan carbohydrates daban-daban triglyceride Dubi yadda ya shafe ku.
Wadanda ke kan rage cin abinci maras nauyi suna samar da kusan kashi 26% na adadin kuzari daga carbohydrates idan aka kwatanta da waɗanda ke kan abinci mai-carb tare da har zuwa 54% na adadin kuzari daga carbohydrates. matakan triglyceride na jiniya nuna kara raguwa.
Wani binciken kuma ya duba illar rage cin abinci mai kara kuzari da mai a cikin tsawon shekara guda. Ƙungiyar ƙananan-carb ba kawai ta rasa nauyi ba, har ma triglycerides na jiniya haifar da ƙarin raguwa.
cinye fiye da fiber
Lifsamuwa a cikin 'ya'yan itatuwa, kayan lambu, da hatsi. Sauran tushen fiber sune kwayoyi, hatsi da legumes.
Yawan amfani da fiber yana rage sha mai da sukari a cikin ƙananan hanji. triglyceride Yana taimakawa wajen rage adadin
A cikin binciken daya, masu bincike sun kara da fiber bran shinkafa a cikin masu ciwon sukari. triglycerides na jiniya nuna raguwar 7-8%.
A cikin wani binciken, abinci mai girma da ƙarancin fiber triglyceride na jini yadda yake shafar matakin
rage cin abinci na fiber, triglycerides yayin da ya haifar da karuwa 45% a cikin kwanaki shida kawai, a cikin babban lokaci na fiber triglycerides baya baya matakan tushe.
motsa jiki akai-akai
HDL cholesterol "mai kyau". triglycerides na jini Yana da alaƙar da ba ta dace ba tare da manyan matakan cholesterol HDL. triglyceridesZai iya taimaka maka fada.
motsa jiki na motsa jiki zai iya ƙara matakan HDL cholesterol a cikin jini kuma wannan triglycerides na jiniiya rage shi.
Nazarin ya nuna cewa lokacin da aka haɗa tare da asarar nauyi, motsa jiki na motsa jiki triglyceridesYa nuna yana da tasiri musamman wajen rage n.
Misalan motsa jiki na motsa jiki sun haɗa da tafiya, tsere, keke da iyo. Ana ba da shawarar cewa ku motsa jiki na akalla minti 30, kwana biyar a mako.
Usakamakon tsawaita motsa jiki triglyceride ga mafi bayyane. Nazarin gudu na sa'o'i biyu a mako har tsawon watanni hudu. triglycerides na jiniya nuna raguwa sosai a ciki
Wani bincike ya gano cewa motsa jiki a mafi girma na ɗan gajeren lokaci ya fi tasiri fiye da motsa jiki a matsakaicin matsakaici na tsawon lokaci.
kauce wa trans fats
Na wucin gadi trans fats Wani nau'in kitse ne da ake sakawa a cikin abincin da aka sarrafa don tsawaita rayuwarsu. Ana samun kitse mai yawa a cikin soyayyen abinci na kasuwanci da kayan da aka gasa da aka yi tare da mai da ɗanɗano mai hydrogenated.
Man mai aiki na iya haifar da matsalolin lafiya da yawa, kamar haɓaka matakan LDL cholesterol "mara kyau" da cututtukan zuciya saboda abubuwan kumburinsu.
Cin kitsen mai matakan triglyceride na jinizai iya karuwa.
Ku ci kifi mai kitse sau biyu a mako
Kifi mai kitse, lafiyar zuciya da triglycerides na jiniYana da ikon ragewa Mafi yawa saboda abun ciki na omega 3 fatty acids, wannan polyunsaturated fatty acid ana ɗaukarsa da mahimmanci, yana nuna cewa dole ne a samo shi ta hanyar abinci.
Ana ba da shawarar cin abinci mai kitse guda biyu a mako. A haƙiƙa, yin hakan na iya rage haɗarin mutuwa daga cututtukan zuciya da kashi 36%.
A cikin binciken 2016, waɗanda suka ci salmon sau biyu a mako sun rage yawan adadin triglyceride na jini.
Salmon, herring, sardines, tuna da mackerelnau'ikan kifaye ne da yawa waɗanda ke da girma musamman a cikin fatty acid omega 3.
Ƙara yawan amfani da mai mara nauyi
Nazarin ya nuna cewa lokacin maye gurbin monounsaturated da polyunsaturated fats, musamman sauran nau'in mai. matakan triglyceride na jiniya nuna yana iya ragewa
Ana samun kitse masu monounsaturated a cikin abinci irin su man zaitun, goro, da avocado. Ana samun kitse mai yawa a cikin mai kayan lambu da kifin kitse.
Ɗaya daga cikin binciken ya yi nazarin abin da manya 452 suka ci a cikin sa'o'i 24 da suka gabata, yana mai da hankali kan nau'in kitse da yawa da kuma kitse.
Masu bincike sun gano cewa cikowar mai triglycerides na jinikaruwa a cikin cin mai mai polyunsaturated da ragewar triglycerides na jini samu da alaka da
A wani binciken kuma, an ba wa tsofaffi cokali hudu na man zaitun na karin budurwowi kowace rana tsawon makonni shida. Tsawon lokacin binciken, wannan shine kawai tushen su na ƙara mai a cikin abincinsu.
Sakamakon idan aka kwatanta da ƙungiyar kulawa matakan triglycerideYa nuna raguwa mai mahimmanci a cikin cholesterol na jini da jimlar cholesterol da matakan LDL cholesterol.
unsaturated fats triglyceride Don haɓaka fa'idodin ragewar sa, zaɓi mai lafiyayyen kitse kamar man zaitun kuma a yi amfani da shi don maye gurbin wasu nau'ikan kitse a cikin abinci, kamar su fats ko man kayan lambu da aka sarrafa fiye da kima.
ci akai-akai
insulin juriya, babba triglycerides na jiniAbin da zai iya haifar da wani abu ne. Bayan cin abinci, sel a cikin pancreas suna aika sigina don sakin insulin a cikin jini.
Insulin ne ke da alhakin jigilar glucose zuwa sel don amfani da makamashi daga baya.
Idan akwai insulin da yawa a cikin jini, jiki zai iya jurewa da shi, yana da wahala a yi amfani da insulin yadda ya kamata. Wannan yana haifar da tarin glucose da triglycerides a cikin jini.
Abin farin ciki, cin abinci akai-akai na iya taimakawa hana juriya na insulin da high triglycerides.
Wani ci gaba na bincike ya nuna cewa tsarin cin abinci na yau da kullun na iya haifar da raguwar hankalin insulin tare da haɓaka haɗarin cututtukan zuciya kamar LDL da jimlar cholesterol.
Cin abinci akai-akai na iya ƙara ji na insulin kuma matakan triglyceride na jinirage shi.
Iyakance amfani da barasa
Barasa yana da yawan sukari da adadin kuzari. Idan ba a yi amfani da waɗannan adadin kuzari ba, a cikin triglycerides za a iya tuba da kuma adana a cikin kitsen Kwayoyin.
Ko da yake abubuwa daban-daban sun bayyana, wasu bincike sun nuna cewa yawan shan barasa yana da alaƙa da matakan triglyceride na yau da kullun. triglycerides na jiniYa nuna cewa zai iya karuwa har zuwa 53%.
Cin furotin waken soya
Soya yana da wadata a cikin isoflavones, nau'in fili na shuka tare da fa'idodin kiwon lafiya da yawa. Wadannan mahadi suna da amfani sosai don rage LDL cholesterol.
na furotin soya matakan triglyceride na jiniAn bayyana cewa yana raguwa. A cikin binciken 2004, sunadaran soya da dabba triglyceridesAn kwatanta yadda ya shafe ni.
Bayan makonni shida, furotin soya matakan triglycerideAn ƙaddara cewa ya rage yawan furotin da 12.4% fiye da furotin dabba.
Hakazalika, bincike na bincike 23 ya gano cewa sunadaran soya triglyceridesya gano cewa an kuma danganta shi da raguwar kashi 7,3%. furotin soya; waken soya kuma a cikin abinci irin su madarar waken soya.
Ka ci karin goro
Kwayoyi yana ba da adadin adadin fiber, omega 3 fatty acids da fats mara nauyi; duk wadannan triglycerides na jiniSuna aiki tare don rage shi.
Binciken bincike na 61 ya nuna cewa kowane kwaya ya sauke triglycerides da 2.2 mg/dL (0.02 mmol/L).
Wani bincike, wanda ya shafi mutane 2,226, ya gano cewa cin goro triglycerides na jiniYa sami irin wannan binciken da ke nuna cewa yana da alaƙa da raguwar raguwa a ciki
Ka tuna cewa kwayoyi suna da yawan adadin kuzari, don haka yana da muhimmanci a sha a hankali.
Gwada amfani da kayan abinci na halitta
Wasu kari na halitta rage triglycerides na jini yana da damar zuwa:
Man kifi
Ɗaya daga cikin binciken, wanda aka sani da tasirinsa mai karfi a kan lafiyar zuciya, ya gano cewa shan magungunan kifi ya rage triglycerides da 48%.
Fenugreek
Ko da yake a al'adance ana amfani da su don haɓaka samar da madara, tsaba na fenugreek triglycerides na jinian ruwaito yana da tasiri wajen ragewa
tsantsar tafarnuwa
Yawancin binciken dabba sun nuna cewa tsantsa tafarnuwa na iya rage matakan triglyceride, godiya ga abubuwan da ke da kariya.
Guggul
Ana amfani da wannan ƙarin na ganye tare da haɗin gwiwa tare da jiyya na abinci mai gina jiki a cikin marasa lafiya tare da high cholesterol. matakan triglycerideYana iya yin tasiri wajen ragewa
Curcumin
Wani bincike na 2012 ya gano cewa yin amfani da ƙananan ƙwayar curcumin a matsayin kari, triglycerides na jiniya nuna cewa zai iya haifar da raguwa mai yawa a ciki
