Yintoni i-triglycerides, kutheni isenzeka, indlela yokunciphisa?

triglycerides Ludidi lwamafutha afumaneka egazini. Emva kokutya, umzimba wethu uguqula iikhalori ongazifuniyo zibe yi-triglycerides kwaye uzigcine kwiiseli ezinamafutha ukuze zisetyenziswe amandla kamva.

Ukubonelela amandla emzimbeni wethu triglyceridesNangona kukho imfuneko ye-e, kukho kakhulu egazini. i-triglyceride Ukuba nayo kunokonyusa umngcipheko wesifo sentliziyo.

Ukutyeba ngokugqithiseleyo, isifo seswekile esingalawulekiyo, ukusetyenziswa rhoqo kotywala kunye nokutya okunekhalori ephezulu, amanqanaba aphezulu e-triglyceride yegaziyintoni enokubangela oko.

kwinqaku "yintoni i-triglyceride ephezulu", "isetyenziselwa ntoni i-triglyceride", "yintoni ebangela i-triglyceride ephezulu", "zeziphi iimpawu ze-triglyceride ephezulu", "ithetha ukuthini i-triglyceride ephezulu", "indlela yokunciphisa i-triglyceride herbal" kuya kuxutyushwa izihloko.

Yintoni i-Triglycerides kwaye kutheni ibalulekile?

triglyceridesluhlobo lwelipid okanye amafutha egazini. Iikhalori ezingafunekiyo ngelixa usitya triglyceridesIguqulwa ibe ngamafutha kwaye igcinwe kwiiseli ezinamafutha. 

Iihomoni zethu ke zifuna amandla okufumana amandla phakathi kokutya. i-triglyceride iimfihlo. Lo mjikelo iba yingxaki kuphela xa utya iikhalori ngaphezu kokutshisa, leyo i-triglyceride ephezulu ikhokelela koku hypertriglyceridemiaKwakhona kuthiwa i.

Amanqanaba e-Triglyceride abonakaliswa ngolu hlobo:

eqhelekileyo – ngaphantsi kwe-150 milligrams ngedesilitha nganye

umda ophezulu – 150-199 milligrams ngedesilitha nganye

eliphezulu – 200–499 milligrams ngedesilitha nganye

phezulu kakhulu – 500 milligrams okanye ngaphezulu ngedesilitha nganye

I-triglycerides kunye ne-cholesterolziindidi ezahlukeneyo zelipids ezijikeleza egazini. triglycerides Igcina iikhalori ezingasetyenziswanga kwaye inika amandla emzimbeni, ngelixa i-cholesterol isetyenziselwa ukwakha iiseli kunye nokuvelisa amahomoni athile. 

High-density lipoprotein (HDL) inceda ekususeni amanqatha emzimbeni ngokuwabophelela egazini aze awabuyisele esibindini ukuze akhutshwe.

I-Low-density lipoprotein (i-LDL) ithwala amanqatha amaninzi kunye neeprotheyini ezincinci ukusuka esibindini ukuya kwamanye amalungu omzimba.

I-cholesterol ephezulu ye-LDL yisalathisi esibalulekileyo se-coronary heart disease, nangona ubungqina bubonisa inqanaba eliphezulu le-triglycerideIbonisa ukuba ikwangumngcipheko ozimeleyo. 

Iimbangela ze-Triglycerides ephezulu

I-triglycerides ephezulu inokubangelwa zezi meko zilandelayo:

- Ukutyeba

– Ukutya iikhalori ezininzi kunezo zisetyenziswayo njengoko zitshiselwa amandla

-Ubomi bokungahlali phantsi

– Uhlobo lwesi-2 seswekile

-I-Hypothyroidism (i-thyroid engasebenzi kakuhle)

– isifo sezintso

– Ukusetyenziswa kotywala ngokugqithisileyo

- Ukutshaya

– Iziphumo ebezingalindelekanga zeziyobisi

Imiba yoMngcipheko kwi-Triglycerides ephezulu

Izifundo, amanqanaba e-triglycerideSisandulela sesifo sentliziyo, unobangela omkhulu wokugula nokufa.

Abantu abane-triglycerides ephezuluNokuba amanqanaba e-cholesterol ye-LDL ekujoliswe kuyo, unokuba sengozini enkulu yesifo sentliziyo.

i-triglyceride ephezulu Ukuba nayo kwandisa amathuba akho okuphuhlisa uhlobo lwe-2 yeswekile. Oku, i-triglycerides ephezuluAsikuba isifo seswekile sibangela isifo seswekile, kodwa ngenxa yokuba umzimba awukwazi ukuguqula ngokufanelekileyo ukutya kube ngamandla.

Ngokuqhelekileyo, umzimba uvelisa i-insulin, ehambisa i-glucose kwiiseli apho isetyenziselwa amandla. I-insulin ivumela umzimba ukuba usebenzise i-triglycerides yamandla, kodwa xa umntu exhathisa i-insulin, iiseli azivumeli i-insulin okanye i-glucose ukuba ingene, ngoko zombini i-glucose kunye ne-glucose zihlala egazini. i-triglyceride kubangela ukuqokelelana.

hypertriglyceridemiaidlala indima ekhulayo ekutyebeni ngokugqithisileyo. Uphando, amanqanaba e-triglycerideinxulumene ngokusondeleyo nomjikelezo wesinqe kunye nokuncipha kobunzima hypertriglyceridemiaIbonisa ukuba iphucula kakhulu 

Indlela yokwehlisa i-Triglycerides ngokwemvelo?

yehla emzimbeni

Xa sithatha ii<em>calories ezininzi kunokuba sizifuna, umzimba wethu uyazitshisa ezo khalori i-triglyceride kwaye uyigcina kwiiseli ezinamafutha.

Ngoko ke, ukunciphisa umzimba yindlela esebenzayo yokunciphisa amanqanaba e-triglyceride yegazi. Uphando lubonisa ukuba ukulahlekelwa yi-5-10% yobunzima bomzimba i-triglycerides yegaziKuye kwaboniswa ukuba kunokunciphisa uxinzelelo lwegazi nge-40 mg / dL (0.45 mmol / L).

Uphononongo lubonisa ukuba ukwehla kobunzima bexesha elide, nokuba ngamanani amancinci, angakwazi amanqanaba e-triglyceride yegazi yafumanisa ukuba inokuba nefuthe elihlala lihleli kwi

Olunye uphando lugxile kubathathi-nxaxheba abashiye inkqubo yokulawula ubunzima. Nokuba banokuphinda babuyise ubunzima abaphulukene nabo kwiinyanga ezisithoba ezidlulileyo, amanqanaba e-triglyceride yegazi Yahlala i-24-26% ephantsi.

ukunciphisa ukutya kweswekile

Ukusetyenziswa kweswekile Yinxalenye enkulu yezidlo zabantu abaninzi. Iswekile efihliweyo ihlala ifihliwe kwiidessert, iziselo ezithambileyo kunye nejusi yeziqhamo.

Iswekile eyongezelelweyo ekutyeni, i-triglyceride iyaguqulwa kwaye le i-triglyceride Ibangela ukunyuka kwamanqanaba egazi kunye nezinye izinto ezinobungozi besifo senhliziyo.

Uphononongo lweminyaka eyi-15 lubonise ukuba abo badla ubuncinane i-25% yeekhalori zabo zemihla ngemihla ukusuka kwishukela babephindwe kabini ukuba bafe ngenxa yesifo senhliziyo njengabo badla ngaphantsi kwe-10% kwiswekile.

Olunye uphando lufumanise ukuba ukusetyenziswa kweswekile kuphezulu ebantwaneni. amanqanaba e-triglyceride yegazi Kwafunyaniswa ukuba inxulunyaniswe . Ukutshintsha iziselo ezifakwe iswekile, nokuba ngamanzi i-triglyceride inokunciphisa phantse i-29 mg / dL (0.33 mmol / L).

ukunciphisa iicarbohydrates

Njengeswekile, iicarbohydrates ezongezelelweyo i-triglyceride Iguqulwa kwaye igcinwe kwiiseli ezinamafutha. ukutya okune-carb ephantsi ngaphantsi ko amanqanaba e-triglyceride yegazi inikeza. 

Uphononongo luka-2006 lwafumanisa ukuba izixa ezahlukeneyo zecarbohydrates i-triglyceride Jonga indlela ekuchaphazela ngayo.

Abo bakwi-low-carb diet, ebonelela malunga ne-26% yeekhalori ezisuka kwi-carbohydrate, xa kuthelekiswa nezo zitya ukutya okune-carb ephezulu, ukuya kuthi ga kwi-54% yeekhalori ezivela kwi-carbohydrate. amanqanaba e-triglyceride yegaziBabonisa ukwehla ngakumbi kwi.

Olunye uphando lujonge imiphumo yokutya okuphantsi kunye ne-high-carb kwisithuba sonyaka omnye. Akunjalo kuphela iqela le-carb ephantsi lilahlekelwa ubunzima obuninzi, nabo i-triglycerides yegaziKwaphumela ekuncipheni okungakumbi.

Yidla ngakumbi ifayibha

Lif, efumaneka kwiziqhamo, imifuno kunye neenkozo. Eminye imithombo yefiber ngamandongomane, iinkozo kunye neembotyi.

Ukusebenzisa i-fiber eninzi kunciphisa ukufunxa kwamafutha kunye neswekile emathunjini amancinci. i-triglyceride Inceda ukunciphisa inani

Kwesinye isifundo, abaphandi baxela ukuba ukuxhaswa kunye ne-rice bran fiber kuphuculwe iziphumo zokuncedisa abantu abanesifo sikashukela. i-triglycerides yegaziIbonise ukuba yehle nge-7-8%.

Olunye uphononongo lwafumanisa ukuba ukutya okuphezulu kunye nokuphantsi kwefayibha i-triglyceride yegazi Kwavavanywa ukuba ichaphazele njani amanqanaba.

Ukutya okuphantsi kwefayibha, triglycerides kubangela ukwanda kwe-45% kwiintsuku nje ezintandathu, ngelixa isigaba se-fiber ephezulu triglycerides yahlala ingaphantsi kwamanqanaba esiseko.

zilolonge rhoqo

I-cholesterol "elungileyo" ye-HDL i-triglycerides yegazi Inobudlelwane obuphambeneyo kunye namanqanaba aphezulu e-cholesterol ye-HDL. triglyceridesInokukunceda ukuba uwe.

umthambo we-aerobic inokunyusa amanqanaba e-HDL ye-cholesterol egazini, leyo i-triglycerides yegaziInokunciphisa .

Uphononongo lubonisa ukuba xa zidityaniswa nokuncipha kobunzima, umthambo we-aerobic triglyceridesIbonise ukuba isebenza ngokukodwa ekunciphiseni

Imizekelo yokuzivocavoca umzimba ibandakanya ukuhamba, ukubaleka, ukukhwela ibhayisekile kunye nokuqubha. Kucetyiswa ukuba wenze umthambo ubuncinane imizuzu engama-30 iintsuku ezintlanu ngeveki.

Uiziphumo zomthambo wexesha elide i-triglyceride ibonakala kakhulu kwi. Olunye uphononongo lwafumanisa ukuba iiyure ezimbini zokubaleka ngeveki kangangeenyanga ezine i-triglycerides yegaziyabonisa ukuba kubangele ukwehla okukhulu kwi

Olunye uphando lufumanise ukuba ukwenza umthambo kumandla aphezulu kangangexesha elifutshane kusebenza ngakumbi kunokusebenzisa amandla aphakathi ixesha elide.

kuphephe amafutha etrans

Yokwenziwa amafutha trans Luhlobo lwamafutha olongeziweyo ekutyeni okucutshungulweyo ukuze bandise ubomi babo beshelufu. Amafutha eTrans afumaneka kukutya okuqhotsiweyo kwezorhwebo kunye neempahla ezibhakiweyo ezenziwe ngeoyile yehydrogenated.

Amafutha asebenzayo angabangela iingxaki ezininzi zempilo, ezifana nokunyuka kwamanqanaba e-cholesterol "embi" ye-LDL kunye nesifo senhliziyo, ngenxa yeempawu zabo ezivuthayo.

Ukutya amafutha agqithisiweyo amanqanaba e-triglyceride yegaziinokuyandisa.

Yitya iintlanzi ezinamafutha kabini ngeveki

Iintlanzi ezinamafutha zilungele impilo yentliziyo kunye i-triglycerides yegaziInamandla okunciphisa . Ikakhulu ngenxa yomxholo we-omega 3 fatty acids, le polyunsaturated fatty acid ithathwa njengebalulekile, oku kuthetha ukuba kufuneka ifunyenwe ngokutya.

Kucetyiswa ukuba udle iinxalenye ezimbini zeentlanzi ezinamafutha ngeveki. Enyanisweni, ukwenza oko kunokunciphisa ingozi yokufa ngenxa yesifo senhliziyo ngama-36%.

Kuphononongo luka-2016, abantu abadla i-salmon kabini ngeveki baye banciphisa kakhulu i-triglyceride concentrations.

Salmon, herring, sardines, tuna kunye imackerelziintlobo ezininzi zeentlanzi eziphezulu kakhulu kwi-omega 3 fatty acids.

Ukwandisa ukusetyenziswa kwamafutha angaxutywanga

Uphononongo lubonisa ukuba amafutha e-monounsaturated kunye ne-polyunsaturated, ngakumbi xa kutshintshwa ezinye iintlobo zamafutha amanqanaba e-triglyceride yegaziibonisa ukuba inokunciphisa

Amafutha e-monounsaturated afumaneka kukutya okufana neoyile yomnquma, amandongomane kunye neeavokhado. Amafutha e-polyunsaturated afumaneka kwioli yemifuno kunye neentlanzi ezinamafutha.

Olunye uphononongo luhlalutye oko kwatyiwa ngabantu abadala abangama-452 kwiiyure ezingama-24 ezidlulileyo, kugxilwe kumafutha ahlulileyo kunye ne-polyunsaturated.

Abaphandi bafumanisa ukuba ukutya okunamafutha amaninzi i-triglycerides yegaziukwanda kunye namafutha e-polyunsaturated ukunciphisa i-triglycerides yegazi Wafumanisa ukuba yayinxulunyaniswa .

Kolunye uphononongo, abantu abadala banikwa amacephe amane e-olive eyongezelelweyo enyulu yonke imihla kangangeeveki ezintandathu. Lo yayikuphela komthombo wamafutha ongeziweyo ekudleni kwabo ngexesha lokufunda.

Iziphumo xa zithelekiswa neqela lolawulo amanqanaba e-triglycerideIbonise ukwehla okukhulu kwi-cholesterol epheleleyo kunye namanqanaba e-cholesterol ye-LDL.

amafutha angaxutywanga i-triglyceride Ukwandisa inzuzo yayo yokunciphisa ubunzima, khetha ioli enempilo, efana neoli yeoli, kwaye uyisebenzise endaweni yezinye iintlobo zamanqatha ekutyeni, okufana namafutha e-trans okanye i-oyile yemifuno egayiweyo.

Yitya rhoqo

ukumelana ne-insulin, phezulu i-triglycerides yegaziYiyiphi enye into enokubangela oko? Emva kokutya, iiseli ezikwi-pancreas zithumela umqondiso wokukhulula i-insulin egazini. 

I-insulin inoxanduva lokuhambisa iswekile kwiiseli eziza kusetyenziselwa amandla kamva.

Ukuba kukho i-insulin eninzi kakhulu egazini, umzimba unokunganyangeki kuyo, nto leyo eyenza kube nzima ukusebenzisa i-insulin ngokufanelekileyo. Oku kubangela ukuqokelelana kwe-glucose kunye ne-triglycerides egazini.

Ngethamsanqa, ukutya rhoqo kunokunceda ukukhusela i-insulin kunye ne-triglycerides ephezulu. 

Umzimba okhulayo wophando ubonisa ukuba iipatheni zokutya eziphazamisekileyo zingakhokelela ekwandeni kwezinto ezinobungozi besifo senhliziyo ezifana ne-LDL kunye ne-cholesterol epheleleyo, kunye nokuncipha kwe-insulin sensitivity.

Ukutya rhoqo kunokuphucula ukuvakalelwa kwe-insulin kunye amanqanaba e-triglyceride yegaziYehlisa .

Nciphisa ukusetyenziswa kotywala

Utywala buphezulu kwiswekile kunye neekhalori. Ukuba ezi khalori azisetyenziswanga, i-triglyceride inokuguqulwa kwaye igcinwe kwiiseli ezinamafutha.

Nangona izinto ezahlukeneyo ziye zabandakanyeka, ezinye izifundo zibonisa ukuba amanqanaba e-triglyceride aphakathi anokuba yinto eqhelekileyo kodwa ukusetyenziswa kotywala okuphakathi. i-triglycerides yegaziIbonisa ukuba inokunyuka ukuya kuma-53%.

Yidla iprotheni yesoya

I-Soy ityebile kwii-isoflavones, udidi lwesityalo esineenzuzo ezininzi zempilo. Ezi khompawundi ziluncedo kakhulu ekwehliseni LDL cholesterol.

iprotheni yesoya amanqanaba e-triglyceride yegaziKuxelwe ukuba kunciphisa i Kuphononongo oluqhutywe kwi-2004, iiprotheni zesoya kunye nezilwanyana triglyceridesIndlela endichaphazela ngayo yathelekiswa.

Emva kweeveki ezintandathu, iprotheni yesoya amanqanaba e-triglycerideKufunyenwe ukunciphisa iprotheni nge-12.4% ngaphezu kweprotheni yezilwanyana.

Ngokufanayo, uhlalutyo lwezifundo ze-23 zafumanisa ukuba iprotheni yesoya triglyceridesyafumanisa ukuba yayanyaniswa nokuhla nge-7,3%. Iprotheni yeSoy; iimbotyi zesoya kwaye ifunyenwe ekutyeni okufana nobisi lwesoya.

Yidla amantongomane amaninzi

Amantongomane ibonelela ngedosi egxininisiweyo yefiber, i-omega 3 fatty acids kunye namafutha angaxutywanga; zonke ezi i-triglycerides yegaziBasebenza kunye ukunciphisa .

Uhlalutyo lwezifundo ze-61 lubonise ukuba i-nut nganye yehlisa i-triglycerides nge-2.2 mg / dL (0.02 mmol / L). 

Olunye uhlalutyo lwabantu abangama-2,226 lufumanise ukuba ukutya amandongomane i-triglycerides yegaziibe neziphumo ezifanayo ezibonisa ukuba yayanyaniswa nokuhla okuphantsi

Khumbula ukuba amandongomane aneekhalori ezininzi, ngoko ke kubalulekile ukuba uwasebenzise ngononophelo.

Zama ukusebenzisa izongezo zendalo zesondlo

Izongezo ezimbalwa zendalo ukunciphisa i-triglycerides yegazi Inamandla oku:

Ioli yeentlanzi

Eyaziwa kakhulu ngeziphumo zayo ezinamandla kwimpilo yentliziyo, uphando oluthile lufumene ukuba ukuthatha izongezo zeoli yeentlanzi zinciphisa i-triglycerides ngama-48%.

iMifanekiso

Nangona ngokwesiko isetyenziselwa ukuvuselela imveliso yobisi, imbewu yefenugreek i-triglycerides yegaziKwaxelwa ukuba iyasebenza ekunciphiseni

i-garlic extract

Izifundo ezininzi zezilwanyana zibonise ukuba i-garlic extract inokunciphisa amanqanaba e-triglyceride, ngenxa yeempawu zayo ezichasayo.

Guggul

Xa isetyenziswa kunye nonyango lwezondlo kwizigulane ezine-cholesterol ephezulu, le ncediso yemifuno inokuthi amanqanaba e-triglycerideInokuba luncedo ekunciphiseni

Curcumin

Uphononongo olwenziwa kwi-2012 lubonise ukuba ukusebenzisa amaxabiso aphantsi e-curcumin njengesongezelelo, i-triglycerides yegaziIveze ukuba inokubangela ukwehla okukhulu kwi