Chii chinonzi triglycerides, nei ichiitika, sei kuidzikisa?

triglycerides Imhando yemafuta anowanikwa muropa. Mushure mekudya, muviri wedu unoshandura macalorie ausingadi kuita triglycerides uye anoachengeta mumasero emafuta kuti ashandiswe gare gare simba.

Kupa simba kumuviri wedu triglyceridesKunyangwe zvichidikanwa, zvakanyanya muropa triglyceride zvinogona kuwedzera njodzi yechirwere chemoyo.

Kufutisa, chirwere cheshuga chisingadzoreki, kushandiswa kwedoro nguva dzose uye kudya kwakakwirira-calorie, high blood triglyceride levelschingazvikonzeresa.

muchinyorwa "Chii chinonzi triglyceride", "Chii chinonzi triglyceride", "Chii chinokonzera triglyceride yakakwira", "Ndezvipi zviratidzo zvekukwira kwetriglyceride", "Ko high triglyceride inorevei", "Maitiro ekudzikisa triglyceride nemishonga" misoro ichakurukurwa.

Chii chinonzi Triglycerides uye Nei Chichikosha?

triglyceridesimhando yemafuta kana mafuta ari muropa. Macalorie haadiwe paunenge uchidya triglyceridesInoshandurwa kuita e uye inochengetwa mumasero emafuta. 

Mahomoni edu anobva ashanduka kuita simba pakati pekudya. triglyceride secretes. Iyi kutenderera inongove yakaoma kana iwe uchidya akawanda macalorie kupfuura iwe unopisa, izvo zvakare mune yakakwirira triglycerides zvinotungamirira kune izvi hypertriglyceridemiaUyewo anonzi i.

Triglyceride mazinga anoratidzwa se:

Normal – asingasviki 150 milligrams per deciliter

borderline high - 150-199 milligrams per deciliter

yakakwirira – 200–499 milligrams per deciliter

pamusoro soro - 500 milligrams per deciliter kana kupfuura

Triglycerides uye cholesterolimhando dzakasiyana dzemafuta anotenderera muropa. triglycerides Inochengeta macalorie asingashandiswe uye inopa simba kumuviri, nepo cholesterol ichishandiswa kugadzira masero uye kugadzira mamwe mahormone. 

High-density lipoprotein (HDL) inobatsira kubvisa mafuta kubva mumuviri nekusunga kuropa uye kuadzosera kuchiropa kuti aburitswe.

Low-density lipoprotein (LDL) inotakura zvakanyanya mafuta uye chikamu chidiki cheprotein kubva pachiropa kuenda kune dzimwe nhengo dzemuviri.

High LDL cholesterol chiratidzo chinokosha chehosha yemwoyo, zvisinei, uchapupu hunoratidza izvozvo high triglyceride levelinoratidza kuti chinhu chakazvimirira chine njodzi. 

Zvikonzero zve High Triglyceride

High triglycerides inogona kukonzerwa nemamiriro anotevera:

- Kufutisa

- Kudya macalorie akawanda kupfuura anoshandiswa, sezvo ari kupiswa nekuda kwesimba

- Hupenyu hwekugara

– Type 2 chirwere cheshuga

- Hypothyroidism (isingashande thyroid)

– Chirwere cheitsvo

– Kunwa doro zvakanyanyisa

- Kusvuta

– Mishonga nemigumisiro

Zvikonzero Zvengozi Yepamusoro Triglycerides

Zvidzidzo, triglyceride mazingaZvinotaridza kuti chirwere chemoyo chinotangisa chirwere chemoyo, chinova ndicho chikonzero chikuru chekurwara nekufa.

Vanhu vane high triglyceridesKunyangwe kana LDL cholesterol mazinga ari pachinangwa, anogona kunge ari panjodzi huru yechirwere chemoyo.

Mune high triglycerides Kuve nayo kunowedzera mukana wekuita Type 2 chirwere cheshuga. Izvi, high triglycerideHakusi nekuti chirwere cheshuga chinokonzera chirwere cheshuga, asi nekuti muviri haugone kushandura chikafu kuita simba nemazvo.

Kazhinji, muviri unogadzira insulini, iyo inotakura glucose mumasero umo inoshandiswa kuita simba. Insulin inobvumira muviri kushandisa triglycerides kuti uwane simba, asi kana munhu asingadi insulini, masero haabvumi kuti insulini kana glucose ipinde, saka zvose zviri zviviri shuga uye shuga. triglyceride zvinokonzera kuunganidza.

hypertriglyceridemiainoita basa rinowedzera kukosha mukufutisa kwazvino. Zvidzidzo, triglyceride mazingainowirirana zvakanyanya nechiuno chechiuno uye kuderedza uremu hypertriglyceridemiainoratidza kuvandudzika kukuru. 

Nzira Yokudzikisa Triglycerides Zvakasikwa?

kuderedza uremu

Patinotora macalorie akawanda kupfuura atinoda, muviri wedu unoshandisa macalorie iwayo. triglyceride uye anoichengeta mumasero ane mafuta.

Naizvozvo, kurasikirwa uremu inzira inoshanda yekudzikisa mazinga eropa triglyceride. Tsvagiridzo inoratidza kuti kurasikirwa ne5-10% yehuremu hwemuviri, ropa triglyceridesYakaratidza kuti inogona kuderedza ropa ne 40 mg / dL (0.45 mmol / L).

Zvidzidzo zvakaratidza kuti kurasikirwa kwehuremu kwenguva refu kunogona kukonzera kunyange mari shoma. ropa triglyceride mazinga vakawana kuti inogona kuva nemhedzisiro inogara pa

Chimwe chidzidzo chakanangana nevatori vechikamu vakasiya chirongwa chekudzora uremu. Kunyangwe vakadzora huremu hwavakarasikirwa nemwedzi mipfumbamwe yapfuura, ropa triglyceride mazinga Yakaramba iri 24-26% yakaderera.

kuderedza kudya kweshuga

Kudyiwa kweshuga Icho chikamu chikuru chekudya kwevanhu vakawanda. Shuga yakavanzwa kazhinji kacho inovigwa mumadhiri, zvinwiwa, uye muto.

Kuwedzera shuga kubva pakudya mune triglycerides kutendeuka, uye izvi triglyceride kukonzera kuwedzera kwemazinga eropa uye zvimwe zvirwere zvemoyo zvine ngozi.

Chidzidzo chemakore gumi nemashanu chakaratidza kuti vanhu vane zvishoma ne15% yemakoriyori avo ezuva nezuva kubva kushuga vaive mukana wekufa nechirwere chemoyo kaviri sevaya vane isingasviki 25% kubva kune shuga.

Imwe ongororo yakawana kuti kushandiswa kweshuga kwakakwira muvana. ropa triglyceride mazinga yakawanikwa yakabatana nayo Kutsiva zvinwiwa zvine shuga-zvinotapira, kunyangwe nemvura, triglyceride inogona kuderera neinenge 29 mg/dL (0.33 mmol/L).

kuderedza makabhohaidhiretsi

Sezvakaita neshuga, mamwe macarbohydrates mune triglycerides inoshandurwa uye yakachengetwa mumasero emafuta. kudya kwakaderera-carb zvishoma pane ropa triglyceride mazinga inopa. 

Chidzidzo che2006 chakawana kuti huwandu hwakasiyana hwemakhahydrates triglyceride Ona kuti zvinokubata sei.

Avo vari pakudya kwakaderera-carb vachipa inenge 26% yemakoriyumu kubva kumacarbohydrates zvichienzaniswa neavo vari pakudya-carb yakakwira inosvika 54% yemacalories kubva kumacarbohydrates. ropa triglyceride mazingaakaratidza kumwe kudzikira.

Chimwe chidzidzo chakatarisa mhedzisiro yekudya kwakaderera uye kwakakwira-carb mukati megore rimwe chete. Boka rakaderera-carb harina kungorasikirwa nehuremu hwakawanda, asiwo ropa triglycerideszvakaguma nokumwe kuderedzwa.

shandisa fiber yakawanda

Lifinowanikwa mumichero, miriwo, uye zviyo. Zvimwe zviwanikwa zvefiber nzungu, zviyo nenyemba.

Kushandiswa kwefiber yakawanda kunoderedza kubatwa kwemafuta uye shuga mudumbu diki. triglyceride Inobatsira kuderedza kuwanda kwe

Mune kumwe kuongorora, vatsvakurudzi vakawedzera nerice bran fiber muvanhu vane chirwere cheshuga. ropa triglyceridesyakaratidza kudzikiswa kwe7-8%.

Mune chimwe chidzidzo, kudya kwepamusoro uye kwakaderera-fiber ropa triglyceride zvinokanganisa sei level ye

yakaderera fiber kudya, triglycerides nepo ichikonzera kuwedzera kwe45% mumazuva matanhatu chete, muchikamu chepamusoro chefiber triglycerides yakasaririra kumashure kwemazinga ekutanga.

kurovedza muviri nguva dzose

"yakanaka" HDL cholesterol ropa triglycerides Iine hukama hwakasiyana nepamusoro HDL cholesterol mazinga. triglyceridesInogona kukubatsira kuwa.

kurovedza muviri inogona kuwedzera HDL cholesterol mazinga muropa uye izvi ropa triglyceridesanogona kuidzikisa.

Zvidzidzo zvinoratidza kuti kana zvabatanidzwa nekuonda, aerobic exercise triglyceridesYakaratidza kuti inonyanya kushanda mukuderedza n.

Mienzaniso yekurovedza muviri kunosanganisira kufamba, kumhanya, kuchovha bhasikoro uye kushambira. Zvinokurudzirwa kuita maekisesaizi kwemaminitsi makumi matatu, mazuva mashanu pasvondo.

Umigumisiro yekurovedza muviri kwenguva refu triglyceride nokuda kwezviri pachena. Chidzidzo chekumhanya maawa maviri pasvondo kwemwedzi mina. ropa triglyceridesyakaratidza kudzikira kwakanyanya mu

Imwe tsvakiridzo yakawana kuti kurovedza muviri zvakanyanya kwenguva pfupi kunoshanda pane kurovedza muviri zvine mwero zvakanyanya kwenguva refu.

dzivisa mafuta emafuta

Chakagadzirwa trans mafuta Imhando yemafuta akawedzerwa kune zvakagadziriswa zvekudya kuti uwedzere hupenyu hwavo hwesherufu. Trans mafuta anowanikwa mune zvekutengesa zvakakangwa chikafu uye zvakabikwa zvinhu zvakagadzirwa nechidimbu hydrogenated oiri.

Mafuta anoshanda anogona kukonzera matambudziko mazhinji ehutano, akadai sekuwedzera "yakaipa" LDL cholesterol mazinga uye chirwere chemoyo nekuda kwekuzvimba kwavo.

Kudya trans mafuta ropa triglyceride mazingaanogona kuwedzera.

Idya hove dzakakora kaviri pasvondo

Hove dzine mafuta, utano hwemwoyo uye ropa triglyceridesIne simba rekudzikisa Kunyanya nekuda kweiyo omega 3 fatty acids, iyi polyunsaturated fatty acid inoonekwa seyakakosha, zvichiratidza kuti inofanira kuwanikwa kuburikidza nechikafu.

Inokurudzirwa kudya zvikamu zviviri zvehove dzine mafuta pavhiki. Kutaura zvazviri, kuita izvi kunogona kuderedza ngozi yekufa nehosha yemwoyo ne36%.

Muchidzidzo che2016, avo vaidya salmon kaviri pavhiki vaive vadzikisira zvakanyanya kuwanda kweropa triglyceride.

Salmon, herring, sardines, tuna uye mackerelimhando dzakawanda dzehove dzakanyanya kukwira mu omega 3 fatty acids.

Wedzera kushandiswa kwemafuta asina unsaturated

Zvidzidzo zvakaratidza kuti kana uchitsiva monounsaturated uye polyunsaturated mafuta, kunyanya mamwe marudzi emafuta, ropa triglyceride mazingainoratidza kuti inogona kuderedza

Mafuta emonounsaturated anowanikwa muzvokudya zvakaita semafuta omuorivhi, nzungu, uye avocados. Polyunsaturated mafuta anowanikwa mumafuta emiriwo uye hove dzine mafuta.

Imwe ongororo yakaongorora izvo 452 vanhu vakuru vakadya mumaawa makumi maviri nemana apfuura, vachitarisa kune akasiyana-siyana akazara uye polyunsaturated mafuta.

Vatsvakurudzi vakawana kuti kudya kwemafuta akazara ropa triglycerideskuwedzera mu polyunsaturated mafuta kudya uye kuderedza ropa triglycerides yakawanikwa yakabatana nayo

Mune imwe ongororo, vakwegura vakapihwa zvipunu zvina zvemafuta emuorivhi ekuwedzera zuva nezuva kwemavhiki matanhatu. Kwenguva yekudzidza, iyi ndiyo chete tsime rekuwedzera mafuta mukudya kwavo.

Zvigumisiro zvichienzaniswa neboka rekutonga triglyceride mazingaYakaratidza kuderera kwakanyanya muropa cholesterol uye yakazara cholesterol uye LDL cholesterol mazinga.

unsaturated mafuta triglyceride Kuti uwedzere kuderedzwa kwayo, sarudza mafuta ane hutano akadai semafuta emuorivhi uye shandisa iyo kutsiva mamwe marudzi emafuta mukudya, senge trans mafuta kana over-yakagadzirwa mafuta emiriwo.

idya nguva dzose

insulin kuramba, yakakwirira ropa triglyceridesChinogona kukonzera chimwe chinhu. Mushure mekudya, masero ari pancreas anotumira chiratidzo kuburitsa insulin muropa. 

Insulin ine basa rekutakura glucose mumaseru kuti ishandiswe simba gare gare.

Kana insulin yakawandisa muropa, muviri unogona kuramba uchiipikisa, zvichiita kuti zviome kushandisa insulin zvinobudirira. Izvi zvinokonzera kuunganidzwa kweglucose uye triglycerides muropa.

Nenzira yakanaka, kudya nguva dzose kunogona kubatsira kudzivirira insulini kuramba uye high triglycerides. 

Imwe tsvakurudzo inokura inoratidza kuti kudya kusingawanzoitiki kunogona kukonzera kuwedzera kwehutano hwemwoyo zvinhu zvakadai seLDL uye cholesterol yose, pamwe nekuderera kwe insulin senitivity.

Kudya nguva dzose kunogona kuwedzera insulin senitivity uye ropa triglyceride mazingainodzikisira.

Deredza kushandisa doro

Doro rine shuga uye macalorie akawanda. Kana aya macalorie asina kushandiswa, mune triglycerides inogona kushandurwa uye kuchengetwa mumasero emafuta.

Kunyange zvazvo pane zvinhu zvakasiyana-siyana zvakatanga kushanda, kumwe kuongorora kunoratidza kuti kunwa doro zvine mwero kunoenderana neakajairika triglyceride mazinga. ropa triglyceridesZvinoratidza kuti inogona kuwedzera kusvika 53%.

Kudya soy protein

Soy yakapfuma mune isoflavones, rudzi rwechirimwa chinosanganiswa neakawanda mabhenefiti ehutano. Mishonga iyi inobatsira zvikuru kuderedza LDL cholesterol.

ye soy protein ropa triglyceride mazingaZvinonzi zvinodzikira. Muchidzidzo che2004, soy uye mapuroteni emhuka triglyceridesMabatiro azvinondiita akaenzaniswa.

Mushure memavhiki matanhatu, soy protein triglyceride mazingaYakatemerwa kuti yakaderedza mapuroteni ane 12.4% kupfuura mapuroteni emhuka.

Saizvozvo, kuongororwa kwe23 zvidzidzo kwakawana kuti soy protein triglyceridesakawana kuti yakabatanidzwawo nekuderera kwe7,3%. soy protein; soya uye muzvokudya zvakaita semukaka wesoya.

Kudya dzimwe nzungu

Nuts inopa huwandu hwakanyanya hwefiber, omega 3 fatty acids uye unsaturated mafuta; zvese izvi ropa triglyceridesVanoshanda pamwe chete kuidzikisa.

Ongororo yezvidzidzo makumi matanhatu neimwe yakaratidza kuti nati imwe neimwe yakadzikisa triglycerides ne61 mg/dL (2.2 mmol/L). 

Imwe ongororo yaisanganisira vanhu zviuru zviviri nemazana maviri nemakumi maviri nevatanhatu yakaona kuti kudya nzungu ropa triglyceridesAive nezvaakawana zvakafanana zvinoratidza kuti yakabatana nekuderera zvine mwero mukati

Rangarira kuti nzungu dzine macalorie akawandisa, saka zvakakosha kuti udye nemazvo.

Edza kushandisa zvinovaka muviri zvinovaka muviri

Zvimwe zvinowedzera zvakasikwa kuderedza triglycerides yeropa ine mukana we:

Mafuta ehove

Imwe ongororo, inozivikanwa kwazvo nemhedzisiro ine simba pahutano hwemoyo, yakawana kuti kutora hove mafuta ekuwedzera kwakaderedza triglycerides ne48%.

Fenugreek

Kunyangwe zvagara zvichishandiswa kukurudzira kugadzirwa kwemukaka, mhodzi dzefenugreek ropa triglyceridesyakashumwa kuva inoshanda mukuderedza

garlic extract

Zvidzidzo zvinoverengeka zvemhuka zvakaratidza kuti garlic inobvisa inogona kuderedza triglyceride mazinga, nekuda kweiyo anti-inflammatory properties.

Guggul

Iyi yemishonga yemishonga inoshandiswa pamwe chete nemishonga inovaka muviri muvarwere vane high cholesterol. triglyceride mazingaInogona kushanda mukuderedza

Curcumin

Chidzidzo che 2012 chakawana kuti kushandisa yakaderera dose ye curcumin sekuwedzera, ropa triglycerideszvakaratidza kuti zvinogona kukonzera kudzikiswa kwakanyanya