Umsele weswekile uthanda ukutya okuphezulu kwefayibha.I-Brooke Cagle / i-Unsplash Uninzi lwethu lunokuphalaza uxinzelelo lwegazi okanye amanani e-cholesterol. Kodwa ngaba uyazi i-triglycerides yakho?
I-Triglycerides zezona ndlela ziphambili zamafutha afunyanwa ngaphakathi ekutyeni nasemzimbeni womntu. Ngapha koko, iipesenti ezingama-95 zawo onke amanqatha, nokuba kukutya kwethu okanye emzimbeni wethu, akwimo ye-triglyceride. Ukuba nenqanaba eliphezulu le-triglycerides egazini kunokunyusa umngcipheko wesifo sentliziyo. Xa sisitya, iikhalori esingazisebenzisiyo ziguqulelwa kwi-triglycerides kwaye zigcinwa kwiiseli ezinamanqatha. Ukutya rhoqo ukutya okuneswekile eninzi yee-carbohydrate kunye namafutha kunokubangela ukuba ube ne-triglycerides ephezulu, ukubeka emngciphekweni wokuhlaselwa sisifo sentliziyo okanye ukubetha.
I-cholesterol kunye ne-triglycerides ziindidi ezahlukeneyo zamafutha ajikeleza egazini. I-Triglycerides igcina iikhalori ezingasetyenziswanga kwaye inike umzimba wakho amandla ngelixa i-cholesterol isetyenziselwa ukwakha iiseli kunye nokwenza inyongo, ivithamin D kunye nezinye iihomoni.
Amanqanaba aqhelekileyo e-triglycerides
Unokumisela inani lakho le-triglyceride ngokufumana uvavanyo lwegazi. Amanani e-Triglyceride ahlala ehlolwe ngaxeshanye ne-cholesterol, ekubhekiswa kuyo njengeprofayile yegazi lipid. Kukho iintlobo ezine ze-triglycerides:
- Ngokwesiqhelo: ngaphantsi kwe-150 milligram kwidesilitha nganye (mg / dl)
- Umda ophezulu kumda: 150-199 mg / dl
- Phezulu: 200-499 mg / dl
- Ephakamileyo kakhulu: 500 mg / dl okanye ngaphezulu
Ukuba ii-triglycerides zakho ziphezulu kunesiqhelo, cinga ngokuthatha la manyathelo ali-10 ukuwathoba. Okukhona usenza ezi zinto kubomi bakho bemihla ngemihla, kokukhona uya kuthoba i-triglycerides kunye nomngcipheko wesifo sentliziyo.
- Nciphisa ukutya iswekile. Ukuba ukutya iswekile engaphezulu kwe-10 yepesenti yeekhalori mihla le kunokubangela amanani aphezulu e-triglyceride. IAmerican Heart Association icebisa ukuba kungabikho ngaphezulu kweepesenti ezintlanu zeekhalori zemihla ngemihla ezivela kwiswekile eyongeziweyo. Kumadoda, oku kuthetha ukuba akukho ngaphezulu kweekhalori ezili-150 (i-37.5 yeegram okanye iitispuni ezili-9) kwaye kwabasetyhini, akukho ngaphezulu kweekhalori ezili-100 (iigram ezingama-25 okanye iitispuni ezi-6) zeswekile suku ngalunye.
- Yehla emzimbeni. Ukuba utyebe kakhulu, ukuphulukana neepesenti ezintlanu kubunzima bomzimba wakho kunokuba nefuthe elibalulekileyo ekwehliseni i-triglycerides-nokuba ngama-20 epesenti.
- Yandisa ifayibha. Nciphisa ngokukhawuleza konke ukutya okucocekileyo, okuneswekile-iicookies, iziselo ezineswekile, i-ayisi khrim, ikeyiki, ipayi kunye needyiwa-kwaye endaweni yazo kufakwe ukutya okunesongo esineziqhamo, imifuno, iinkozo kunye neembotyi.
- Ukunciphisa ukutya kwe-fructose. I-Fructose, uhlobo lweswekile, ikhokelela kwi-triglycerides ephezulu. Owona mthombo uphambili we-fructose sisiraphu yengqolowa ephezulu ye-fructose, ekukutya kwethu okuninzi okucutshungulwayo kunye neziselo. Nokuba ukutya okunempilo okufana neerasentyisi kunye nemihla ziphezulu kwi-fructose. Khetha iziqhamo eziqukethe i-fructose encinci, enjengeepesika, i-cantaloupe, i-grapefruit, i-strawberries kunye neebhanana.
- Landela ukutya okunamafutha asezantsi ngokomgangatho. Umbutho wentliziyo yaseMelika ucebisa ukuba malunga neepesenti ezingama-25 ukuya kwiipesenti zeekhalori zethu zemihla ngemihla zivela kumanqatha. Umzekelo, ukuba utya ii-calories ezingama-2 000 ngosuku, kufuneka utye iikhalori ezingama-600 kumanqatha. Kuba amanqatha aneekhalori ezisithoba kwigrama nganye, akufuneki uthathe ngaphezulu kwama-67 iigrem zamafutha ngosuku. Unokufumana inani legrama ezityebileyo kukutya okuhlanganisiweyo kwifayile ye- Ileyibhile yeNqaku leZondlo.
- Khetha amafutha asempilweni. Amafutha agcwalisiweyo kunye namafutha atshintshisanayo ngamanqatha angenampilo. Amafutha agcweleyo afumaneka kwinyama ebomvu, ibhotolo, itshizi, ubisi olupheleleyo, ioyile yekhokhonathi kunye neoyile yesundu. Amafutha eTrans afumaneka ngokunciphisa kunye nokubamba iargarine. Faka endaweni yamafutha angenampilo kunye ne-polyunsaturated kunye ne-monounsaturated fats. Imizekelo ye-polyunsaturated fat ibandakanya i-safflower, umbona kunye neoyile yeoyile. Imizekelo yamafutha e-monounsaturated abandakanya i-canola kunye neeoyile zomnquma.
- Yongeza i-omega-3 fatty acids. Iintlanzi ezinamafutha ezinje nge salmon, ityhuna, i-herring, i-mackerel, i-lake trout kunye ne-sardines zine-omega-3 fatty acids. Kucetyiswa ukusebenzisa ukutya okunamafutha entlanzi kabini ngeveki. Ukuba awuyithandi intlanzi, ungathatha izongezo zeoyile yeentlanzi. Nangona kunjalo, qiniseka ukudibana nogqirha wakho kuba i-omega-3 eninzi inokuphazamisa amandla egazi lakho ekugubungeleni.
- Nciphisa utywala. Nokuba inani elincinci lotywala linokunyusa i-triglycerides. I-American Heart Association icebisa ukuba abo bane-triglycerides ephezulu kakhulu mabaphephe utywala ngokupheleleyo.
- Zilolonge ngakumbi. Sonke kufuneka sizilolonge, kodwa oku kubaluleke ngakumbi kubantu abane-triglycerides ephezulu. Ukufumana ubuncinci imizuzu engama-30 yomlinganiso wobungqingqwa bomzimba kwiintsuku ezininzi zeveki kunokuhlisa i-triglycerides.
- I-Triglyceride yokunciphisa amayeza. Abantu abane-triglycerides ephezulu kakhulu banokuthatha-ngokuyalelwa ngugqirha-amayeza abo ukunciphisa i-triglycerides. Oku kunokubandakanya ukuthatha i-fibric acid derivatives, i-niacin, i-omega-3 fatty acids okanye i-statins.
Ugqirha Samadi yibhodi eqinisekisiweyo ye-urologic oncologist eqeqeshwe kutyando oluvulekileyo nolwesintu kunye ne-laparoscopic kwaye yingcali yotyando lwe-robotic prostate. Ungusihlalo we-urology, inkosi yoqhaqho lwe-robotic kwisibhedlele i-Lenox Hill kunye nonjingalwazi we-urology e-Hofstra North Shore-LIJ School of Medicine. Ungumbhaleli kwezonyango kwiFox News Channel's Medical A-Team Funda ngakumbi kwi roboticoncology.com . Ndwendwela uGqirha Samadi blog kwi SamadiMD.com . Landela uGqirha Samadi Twitter , I-Instagram , IPintrest kwaye Facebook.
