Ukunciphisa ukutya iswekile kubalulekile kuye nakubani na onamanqanaba aphezulu e-triglyceride.Sneha Chekuri / Unsplash Ukuva kugqirha wakho ukuba amanqanaba akho e-triglyceride aphezulu unokuba ziindaba ezididayo kubantu abaninzi. Kukho ukuhla koluntu okuncinci malunga nokuba yeyiphi ifuthe leTriglycerides kwimpilo yomntu xa kuthelekiswa nomba onjenge-cholesterol ephezulu. Ukufunda malunga nokuba ziintoni i-triglycerides linyathelo lokuqala lokuqonda indlela ezisebenza ngayo emzimbeni, kutheni amanqanaba aphezulu engalunganga, kwaye unokwenza ntoni ukuze ulawulwe.
I-Triglycerides luhlobo lwamafutha atholakala egazini, olwenza iipesenti ezingama-95 zamafutha afunyenwe emzimbeni womntu. Olu luhlobo olunye lwamanqatha afunyanwa kuninzi lokutya esikutyayo. Xa usitya ukutya okuneekhalori ezingaphezulu koko ukufunayo, umzimba wakho uya kuguqula ezo khalori zongezelelekileyo zibe zii-triglycerides, ezigcinwa kwiiseli ezinamafutha. Nabani na ofunyenwe ene-triglycerides ephezulu kufuneka athathe inyathelo lokunciphisa amanqanaba abo ukuphucula impilo yentliziyo. Xa umntu enamanqanaba aphezulu e-triglycerides, oko kumbeka emngciphekweni owandayo wokuhlaselwa sisifo somthambo, isifo seswekile, kunye nesibindi esinamafutha. Inkqubo ye- Umbutho wentliziyo yaseMelika ulumkisa ngelithi ukuba umntu omncinci unamanqanaba aphezulu e-triglyceride umngcipheko wokuba nesifo sentliziyo okanye ukubethwa sistroke kukuphindwe kane kunomntu onamanqanaba aphakathi.
Zininzi iindlela ezilula zokuguqula indlela yokuphila inokuthatha ukunciphisa amanqanaba e-triglyceride. Enye yezona ndlela zisebenzayo kunye nezendalo kukunciphisa ukutya iswekile.
Iswekile iyichaphazela njani i-triglycerides?
Ukutya iswekile eninzi kunika umntu iikhalori ezingaphezulu azidingi. Xa umzimba uneekhalori ezingaphezulu uyawathatha kwaye uwaguqulele kwi-triglycerides, ethi igcinwe njengamafutha. Ingxaki enkulu kukuba ezi triglycerides zigciniweyo zinokuphelela kwimithambo yakho apho zakha khona into ekuthiwa yicwecwe. Iplaque iyenza lukhuni udonga lwe-artery, inqanda ukuhamba kwegazi kwaye ekugqibeleni ikhokelele kwiingxaki ezinzulu njengokuhlaselwa kwentliziyo okanye ukubetha.
Amanqanaba aqhelekileyo e-triglyceride achazwa njengaphantsi kwe-150 mg kwidesilitha nganye. I-150-199 ithathwa njengomda ophakamileyo, ama-200-499 aphezulu, kwaye ama-500 okanye ngaphezulu abizwa ngokuba aphezulu kakhulu. Amanqanaba aphakamileyo e-triglycerides enza igazi linamathele kwaye lingqindilize, elonyusa ithuba lokwenza amahlwili. Bobabini abesilisa nabasetyhini abane-triglycerides ephezulu basengozini yesifo sentliziyo kunye nokubetha.
Yintoni umntu ekufuneka ayithathe eswekile yemihla ngemihla yomntu?
Wonke umntu kufuneka azi ukuba bangakanani iswekile abayityayo, kodwa oku kuyinyani ngakumbi kuye nabani na one-triglycerides ephezulu. Ngokwe-American Heart Association, iswekile kufuneka ilinganiselwe kwiikhalori ezingaphantsi kwe-100 ngosuku (i-25 gram okanye iitispuni ezintandathu) kwabasetyhini kunye neekhalori ezili-150 (iigram ezingama-37 okanye itispuni ezilithoba) zamadoda. Iigremu ezine zeswekile zilingana netispuni enye.
Nazi ezinye zeendlela zokunciphisa ukutya kwakho iswekile yonke imihla:
- Kuphephe ukutya okugxunyekwe kwiswekile njengeziselo ezinxilisayo, iilekese, iziqhamo ezomisiweyo, ikeyiki, iikeyiki, iikeyiki kunye neziselo zamandla.
- Ukunciphisa ukufakwa kwee-carbohydrate ezicokisekileyo. Iicarbohydrate ezihlaziyiweyo zibandakanya irayisi emhlophe, isonka esimhlophe okanye iimveliso zomgubo otyebileyo ezinje ngeeroll, iicereal, iibuns, kunye neeqhekeza, kunye nepasta eqhelekileyo. Ezi ntlobo zokutya zinokunyusa iswekile yegazi kunye namanqanaba e-insulin ngaphezulu kokutya okune-fiber-grains epheleleyo. Ukuba namanqanaba aphezulu e-insulin kungakhokelela ekunyukeni okuphezulu kwi-triglycerides emva kokutya.
- Khetha ukutya okuziinkozo okugcweleyo okufana neepesenti ezili-100 zesonka sengqolowa, ipasta yengqolowa, irayisi okanye irayisi yasendle, i-oatmeal, i-quinoa, irhasi kunye ne-bulgur.
- Musa ukusela ngaphezulu kwee-ounces ezili-16 zeswekile-iziselo ezineswekile ngeveki, kubandakanya iziselo ezinxilisayo, iti enencasa, ilamuni, iziselo zeziqhamo, iziselo zemidlalo, kunye neziselo ezineswekile yekofu. Ngokufanelekileyo, kufuneka uziphephe ezi ziselo.
Enye into ekufuneka uyiphephe siswekile fructose. UFructose ufumaneka kwitafile yeswekile, ubusi, kunye nesiraphu yengqolowa ephezulu ye-fructose. Xa sisitya ukutya okuninzi kakhulu okuqukethe i-fructose kwandisa imveliso yamafutha esibindini kwaye kukhokelela ekunyukeni okukhulu kwe-triglycerides yegazi.
IFructose ikwayiswekile yendalo efumaneka kwiziqhamo kwaye inxulunyaniswa nokuphakamisa amanqanaba e-triglyceride. Ngelixa ungafuni ukusika iziqhamo ngokupheleleyo, kuya kufuneka unciphise ukutya kwi-fructose kungabikho ngaphezulu kwe-100 gram ngosuku. Umzekelo, ibhokisi enye yeerasintyisi iqulethe malunga ne-13 yeigram ze-fructose, ibhanana enkulu inee-gram ezisixhenxe kunye neapile enkulu enolusu iqulethe malunga ne-13 yeegram. Ukwazi ukuba ingakanani i-fructose ekutyeni okwahlukeneyo, le ndawo sisixhobo esikhulu.
Olunye utshintsho kwindlela yokuphila ekufuneka uluthathile ukunciphisa i-triglycerides ibandakanya:
- Ukutya ukutya okuninzi okune-omega-3 fatty acids
- Ukunciphisa ukuselwa kotywala
- Ukuyeka ukutshaya
- Ukwandisa umsebenzi womzimba
Ugqirha Samadi yibhodi eqinisekisiweyo ye-urologic oncologist eqeqeshwe kutyando oluvulekileyo nolwesintu kunye ne-laparoscopic kwaye yingcali yotyando lwe-robotic prostate. Usihlalo we-urology, inkosi yoqhaqho lweerobhothi kwisibhedlele iLenox Hill. Ungumbhaleli kwezonyango kwiQela leendaba lezonyango iFox News Channel. Landela uGqirha Samadi Twitter , I-Instagram , IPintrest , SamadiMD.com kwaye Facebook
