13 Nyore Nzira dzekudzikisa Yako Triglycerides

Zvemukati

• 1. Deredza Uremu
• 2. Deredza Utano Hwako hweShuga
• 3. Tevera Kudya Kwakaderera-Carb
• 4. Idya Zvakawanda Fibre
• 5. Rovedza muviri Nguva Dzose
• 6. Dzivisa Trans Mafuta
• 7. Idya Hove Yakafuta Kaviri Vhiki
• 8. Wedzera Kudya Kwako Kwemafuta Asina kukwana
• 9. Gadzira Chikafu cheNguva Dzose
• 10. Deredza Kunwa Doro
• 11. Wedzera Soy Protein kune Kudya Kwako
• 12. Idya Nzungu Yemiti Yakawanda
• 13. Edza Natural Supplement
• Icho Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Triglycerides imhando yemafuta anowanikwa muropa rako.

Mushure mekudya, muviri wako unoshandura macalorie ausingade mu triglycerides uye oachengeta mumafuta ako maseru kuti ashandiswe simba gare gare.

Kunyangwe iwe uchida triglycerides kuti upe muviri wako nesimba, kuve neakawandisa triglycerides muropa rako kunogona kuwedzera njodzi yako yechirwere chemwoyo ().

Vanenge makumi maviri neshanu muzana evakuru muUS vakakwidza ropa triglycerides, iro rinoverengerwa sematanho anodarika 200 mg / dL (2.26 mmol / L). Kufutisa, chirwere cheshuga chisina kudzorwa, kugara uchinwa doro uye kudya kwakanyanya-macalorie kunogona kuita kuti uwane huwandu hweropa re triglyceride.

Ichi chinyorwa chinoongorora nzira gumi nenhatu dzekuderedza yako eropa triglycerides.

1. Deredza Uremu

Chero iwe paunodya akawanda macalorie kupfuura iwe aunoda, muviri wako unoshandura iwo macalorie kuita triglycerides uye oachengeta mumafuta maseru.

Ndicho chikonzero kurasikirwa uremu inzira inoshanda yekudzikisa ako eropa triglyceride mazinga.

Muchokwadi, kutsvagisa kwakaratidza kuti kurasikirwa kunyangwe ane mwero 5-10% yehuremu hwemuviri wako kunogona kudzikisa ropa triglycerides ne40 mg / dL (0.45 mmol / L) ().

Nepo chinangwa chiri chekusimudzira kuonda mukufamba kwenguva, zvidzidzo zvakawana kuti kurasikirwa kwehuremu kunogona kuva nemhedzisiro yeropa triglyceride mazinga, kunyangwe iwe ukawanazve imwe yehuremu.

Imwe ongororo yakatarisa kune vatori vechikamu vaive vasiya chirongwa chekuremera. Kunyangwe zvavo vaive vadzoreredza huremu hwavakange varasa mwedzi mipfumbamwe zvisati zvaitika, yavo eropa triglyceride mazinga akasara 24-26% pasi ().

Kurasikirwa neinenge 5% yehuremu hwemuviri wako wakaratidzirwa kuve nemhedzisiro yekudzora huwandu hweropa triglyceride.

2. Deredza Utano Hwako hweShuga

Yakawedzera shuga chikamu chakakura chevanhu vazhinji chikafu.

Ipo iyo American Heart Association ichikurudzira kunwa isingapfuure 6-6 mashupuni eshuga yakawedzerwa pazuva, mu2008 avhareji yeAmerica aidya anenge 19 maaspuni zuva nezuva ().

Yakavanzwa shuga inowanzovanda mumaswiti, zvinwiwa uye muto wemichero.

Yakawedzera shuga mukudya kwako inoshandurwa kuita triglycerides, izvo zvinogona kutungamira mukuwedzera kweropa triglyceride mazinga, pamwe nezvimwe chirwere chemoyo chinokonzera njodzi.

Imwe ongororo yemakore gumi neshanu yakaratidza kuti avo vakadya anosvika makumi maviri neshanu muzana emakori kubva pashuga vaigona zvakapetwa kaviri kufa nechirwere chemoyo sevaya vakadya zvisingasviki gumi muzana remakori kubva pashuga ().

Chimwe chidzidzo chakawana kuti kudya shuga yakawedzerwa inosanganisirwa nemazinga eropa e triglyceride muvana ().

Neraki, ongororo dzinoverengeka dzakaratidza kuti kudya kwakaderera mu carbs uye kuwedzerwa shuga kunogona kutungamira mukuderera kweropa triglycerides (,,).

Kunyangwe kutsiva zvinwiwa zvinotapira neshuga nemvura zvinogona kudzikira triglycerides neinenge 29 mg / dL (0.33 mmol / L) ().

Kuderedza yakawedzera shuga mukudya kwako kubva pasoda, muto uye zviwitsi zvinogona kudzikisa huwandu hweropa triglyceride.

3. Tevera Kudya Kwakaderera-Carb

Zvakawanda senge shuga yakawedzerwa, mamwe ma carbs muzvikafu zvako anoshandurwa kuita triglycerides uye anochengetwa mumafuta maseru.

Hazvishamise kuti, yakaderera-carb chikafu chakabatanidzwa kune yakaderera ropa triglyceride mazinga.

Imwe yedzidzo ya2006 yakatarisa kuti akasiyana sei macarbake akanganisa triglycerides.

Vaya vakapihwa yakaderera-carb chikafu chinopa angangoita 26% emakoriyori kubva ku carbs aive nemadonhwe makuru muropa triglyceride mazinga pane ayo akapihwa akakwira-carb chikafu anopa anosvika makumi mashanu muzana muzana emacalorie kubva ku carbs ().

Chimwe chidzidzo chakatarisa mhedzisiro yezvakaderera uye zvakakwirira-carb chikafu pane gore rimwe chete. Kwete chete iro rakaderera-carb boka rakarasikirwa nehuremu hwakawanda, asi zvakare vaive nekudzikisira kwakakura muropa triglycerides ().

Pakupedzisira, ongororo ya2003 yakafananidza yakaderera-mafuta uye yakaderera-carb kudya. Mushure memwedzi mitanhatu, vaongorori vakaona kuti triglycerides yeropa yakanga yadonha 38 mg / dL (0.43 mmol / L) muboka rakaderera-carb uye chete 7 mg / dL (0.08 mmol / L) muboka rine mafuta mashoma ().

Kuteedzera yakaderera-carb chikafu kunogona kutungamira mukudzikisira kwakakura muropa triglyceride mazinga, kunyanya kana ichienzaniswa neakaderera-mafuta kudya.

4. Idya Zvakawanda Fibre

Fiber inowanikwa mumichero, miriwo uye zviyo zvakakwana.

Zvimwe zvakanaka sosi zvefibisi zvinosanganisira nzungu, zviyo uye nyemba.

Kusanganisira imwe fiber mukudya kwako kunogona kudzikisa kudyiwa kwemafuta neshuga mumukati mako, zvichideredza kudzikisa huwandu hwe triglycerides muropa rako ().

Mune kumwe kuongorora, vaongorori vakaratidza kuti kuwedzera ne rice bran fiber kwakadzora ropa triglycerides ne7-8% pakati pevanhu vane chirwere cheshuga ().

Chimwe chidzidzo chakatarisa kuti zvakakwirira uye zvakaderera-fiber zvikafu zvakakanganisa sei ropa triglyceride mazinga. Kudya kwepasi-fiber kwakakonzera triglycerides kusvetuka 45% mumazuva matanhatu chete, asi panguva yeiyo yepamusoro-fiber chikamu, triglycerides yakanyikwa kumashure pazasi enhanho yekutanga ().

Kuwedzera faibha kuchikafu chako kubva kumichero, miriwo uye zviyo zvakakwana kunogona kudzora eropa triglycerides.

5. Rovedza muviri Nguva Dzose

"Yakanaka" HDL cholesterol ine hukama hwakapindirana neropa triglycerides, zvichireva kuti huwandu hwakakwira hweiyo HDL cholesterol inogona kubatsira kudzikisa triglycerides.

Kurovedza muviri kweaerobic kunogona kuwedzera huwandu hweHDL cholesterol muropa rako, iyo inogona kudzikisa ropa triglycerides.

Kana ukabatanidzwa pamwe nekudzikira uremu, zvidzidzo zvinoratidza kuti kurovedza muviri kweerobic kunonyanya kushanda pakuderedza triglycerides ().

Mienzaniso yekurovedza muviri inosanganisira kufamba, kumhanya, kuchovha bhasikoro uye kushambira.

Nezve huwandu, iyo American Heart Association inokurudzira kuwana ingangoita maminetsi makumi matatu ekurovedza muviri mazuva mashanu pasvondo.

Zvakanakira kurovedza muviri pane triglycerides zvinonyanya kuoneka mune refu-kwenguva maekisheni maitiro. Imwe ongororo yakaratidza kuti kumhanya kwemaawa maviri pasvondo kwemwedzi mina kwakatungamira mukudzikira kukuru kweropa triglycerides ().

Kumwe kutsvagurudza kwakawana kuti kurovedza muviri pakakwirira kwenguva yakati rebei kunoshanda kupfuura kurovedza muviri zvine mwero kwenguva yakareba ().

Kugara uchirovedza muviri zvine mwero weakanyanya-kurovedza muviri kunogona kuwedzera "yakanaka" HDL cholesterol uye nekudzikisa ropa triglycerides.

6. Dzivisa Trans Mafuta

Mafuta ekugadzira echinyakare rudzi rwemafuta anowedzerwa muzvikafu zvakagadziriswa kuwedzera hupenyu hwavo pasherufu.

Trans mafuta anowanzo kuwanikwa mune zvekutengesa zvakabikwa zvekudya uye zvakabikwa zvigadzirwa zvakagadzirwa neakasarudzika hydrogenated maoiri.

Nekuda kwehunhu hwavo hwekuputira, mafuta emafuta akave akafanirwa nematambudziko mazhinji ehutano, kusanganisira akawedzera "akaipa" LDL cholesterol mwero uye chirwere chemwoyo (,,).

Kudya mafuta anotapira kunogona zvakare kuwedzera ako eropa triglyceride mazinga.

Imwe ongororo yakaratidza kuti mwero we triglyceride waive wakakwirira zvakanyanya kana vatori vechikamu vakatevera chikafu chine huwandu hwakakura kana hushoma hwemafuta ekufambisa, zvichienzaniswa nechikafu chakakwira muasaturated oleic acid (20).

Chimwe chidzidzo chakawana zvakafanana mhedzisiro. Kuteedzera kudya kwemavhiki matatu kwakakwira mumafuta ekufambisa kwakakonzera mazinga epamusoro e triglyceride pane chikafu chakakwira mumafuta asina kukwana ().

Kudya kwakakwira mumafuta anotapudza kunogona kuwedzera ese eropa triglycerides uye njodzi yehosha yemoyo. Deredza mashandisiro ako ezvikafu zvakagadzirwa, zvakabikwa uye zvakakangwa kuti udzikise mafuta ako ekufambisa.

7. Idya Hove Yakafuta Kaviri Vhiki

Hove yemafuta inozivikanwa chaizvo nezvakanaka pahutano hwemwoyo uye kugona kudzikisa triglycerides yeropa.

Izvi zvinonyanya kukonzerwa nezviri mukati mayo omega-3 fatty acids, rudzi rwe polyunsaturated fatty acid inoonekwa seinokosha, zvichireva kuti iwe unofanirwa kuiwana kuburikidza nedhayeti yako.

Ese ari maviri Maitiro eDhijitari evaAmerican uye American Heart Association inokurudzira kudya maviri servings ehove dzakakora pasvondo.

Muchokwadi, kuita kudaro kunogona kudzikisa njodzi yekufa kubva kuchirwere chemoyo ne36% ().

Chidzidzo che2016 chakaratidza kuti kudya salmoni kaviri pasvondo kwakadzikira zvakanyanya kuwanda kweropa triglyceride ().

Salmon, herring, sardines, tuna uye mackerel ndedzimwe mhando shoma dzehove dzinonyanya kukwirira mu omega-3 fatty acids.

Hove ine mafuta yakakwira mu omega-3 fatty acids. Kudya maviri servings pasvondo kunogona kudzora njodzi yehosha yemoyo uye kudzikisa triglyceride mazinga.

8. Wedzera Kudya Kwako Kwemafuta Asina kukwana

Zvidzidzo zvinoratidza kuti monounsaturated uye polyunsaturated mafuta anogona kudzikisa ropa triglyceride mazinga, kunyanya pavanenge vachitsiva mamwe marudzi emafuta.

Mafuta eMonounsaturated anowanikwa mune zvekudya zvakaita semafuta emuorivhi, nzungu nemaavocado. Mafuta ePolyunsaturated aripo mumafuta emiriwo uye hove dzakakora.

Imwe ongororo yakaongorora zvakadyiwa nevanhu vakuru makumi mana nevaviri mumaawa makumi maviri nemana apfuura, vachitarisa pamhando dzinoverengeka dzemafuta akaguta uye epolyunsaturated.

Vatsvakurudzi vakaona kuti kudya kwemafuta kwakazara kwaibatanidzwa nekuwedzera kweropa triglycerides, nepo polyunsaturated mafuta kudya kwaibatanidzwa nepasi eropa triglycerides ().

Chimwe chidzidzo chakapa vatori vechikamu vakura mashupuni mana emafuta emuorivhi emhandara zuva nezuva kwemavhiki matanhatu. Kwenguva yenguva yekudzidza, ichi ndicho chete sosi yemafuta akawedzerwa muzvikafu zvavo.

Mhedzisiro yacho yakaratidza kuderera kwakakura mumatanho e triglyceride, pamwe necholesterol yakazara uye LDL cholesterol mwero, zvichienzaniswa neboka rinodzora ().

Kuwedzera mabhenefiti ekudzikisa triglyceride emafuta asina kutsetseka, tora mafuta ane hutano semafuta emuorivhi woishandisa kutsiva mamwe marudzi emafuta mukudya kwako, senge mafuta echinotapira kana mafuta emiriwo akaomeswa ().

Mafuta eMonounsaturated uye polyunsaturated anogona kudzikira ropa triglyceride mazinga, kunyanya kana achinge apedzwa panzvimbo yemamwe mafuta.

9. Gadzira Chikafu cheNguva Dzose

Insulin kuramba ndechimwe chinhu chinogona kukonzera kukwirira kweropa triglycerides.

Mushure mekudya kudya, masero ari mupancreas anotumira chiratidzo chekuburitsa insulin muropa. Insulini ndiyo inova nebasa rekutakura glucose kumaseru ako kuti ishandiswe simba.

Kana uine insulin yakawandisa muropa rako, muviri wako unokwanisa kuramba kurwisa, zvoita kuti zviome kuti insulin ishandiswe zvinobudirira. Izvi zvinogona kutungamira mukuvaka-kwese glucose uye triglycerides muropa.

Neraki, kuisa kugara uchidya maitiro kunogona kubatsira kudzivirira insulin kudzvinyirira uye yakakwira triglycerides.

Bato rekutsvaga rekutsvaga rinoratidza kuti zvisina kujairika mapateni echikafu zvinogona kutungamira mukudzora insulin senzwi, pamwe nekuwedzera muzvirwere zvemoyo zvine njodzi zvakaita seLDL uye yakazara cholesterol (,).

Nekudaro, humbowo hwakasanganiswa kana zvasvika pakudya nguva.

Chidzidzo che2013 chakaratidza kuti kudya katatu pazuva kwakaderera zvakanyanya triglycerides, zvichienzaniswa nekudya kudya katanhatu pazuva ().

Kune rimwe divi, kumwe kuongorora kwakaratidza kuti kudya kudya katanhatu pazuva kwakatungamira mukuwedzera kukuru kwekushushikana kwe insulin kupfuura kudya katatu pazuva ().

Zvisinei nekudya kwakawanda kwauri kudya zuva nezuva, kudya nguva nenguva kunogona kugadzirisa insulin senzwi uye kudzikira kweropa triglyceride mazinga.

Nepo kutsvagurudza kusiri kujeka nezvekuti frequency yekudya inobata sei eropa triglyceride mazinga, zvidzidzo zvinoratidza kuti kumisikidza chikafu chenguva dzose chikafu kunogona kudzora akawanda chirwere chemoyo njodzi uye kudzivirira insulin kuramba.

10. Deredza Kunwa Doro

Doro rine shuga yakawanda uye macalorie.

Kana aya macalorie akaramba asingashandiswe, anogona kushandurwa kuita triglycerides uye akachengetwa mumasero emafuta.

Kunyangwe hazvo zvinhu zvakasiyana zvichipinda mukutamba, zvimwe zvidzidzo zvinoratidza kuti kunwa doro zvine mwero kunogona kuwedzera ropa triglycerides kusvika pa53%, kunyangwe kana ako triglyceride mazinga akajairika kutanga ne ().

Izvo zvakati, kumwe kutsvagurudza kwakabatana kunwa-kune-zvine mwero kunwa doro kune yakaderedzwa njodzi yehosha yemoyo, uku ichibatanidza kunwa doro kune imwe njodzi (,,).

Zvimwe zvidzidzo zvinoratidza kuti kudzikisira kunwa doro rako kunogona kubatsira kudzikisa huwandu hweropa triglyceride.

11. Wedzera Soy Protein kune Kudya Kwako

Soy yakafuma mune isoflavones, ayo ari mhando yemiti chirimwa chine akawanda hutano mabhenefiti. Izvi zvinonyanya kuitika kana zvasvika pakudzikisa LDL cholesterol (,,).

Kunyanya, soy protein yakaratidzirwa kudzikisa huwandu hweropa triglyceride.

Chidzidzo che2004 chakafananidza kuti soy nemapuroteni emhuka akakanganisa sei triglycerides. Mushure memavhiki matanhatu, soy protein yakawanikwa ichidzikisa triglyceride nhanho ne12.4% kupfuura yeprotein yemhuka ().

Saizvozvowo, kuongororwa kweongororo makumi maviri nematatu kwakawanikwa kuti soy protein yakabatana ne7.3% kudzikira mu triglycerides ().

Soy protein inogona kuwanikwa mune zvekudya senge soya, tofu, edamame uye mukaka we soy.

Soy ine makomputa akabatana neakawanda akati wandei mabhenefiti ehutano. Kudya soy protein panzvimbo yeprotein yemhuka kunogona kudzikisa ropa triglycerides.

12. Idya Nzungu Yemiti Yakawanda

Miti yemiti inopa huwandu hwakakomberedzwa hwefibre, omega-3 fatty acids uye mafuta asina kunyoroveswa, ese ayo anoshanda pamwechete kudzikisa ropa triglycerides.

Imwe ongororo yeongororo makumi matanhatu neshanu yakaratidza kuti yega yekushandira yemiti nzungu yakadzikira triglycerides ne2.2 mg / dL (0.02 mmol / L) ().

Imwe ongororo inosanganisira 2,226 vatori vechikamu vakawana zvakafanana, zvichiratidza kuti kudya nzungu dzemuti kwakabatana nekudzikira kuderera muropa triglycerides ().

Miti yemiti inosanganisira:

• Maamondi
• MaPecans
• Walnuts
• Cashews
• Pistachios
• Brazil nzungu
• Nzungu dzeMacadamia

Ramba uchifunga kuti nzungu dzakakwira mumacalorie. Kushanda kamwe chete kwemaarumondi, kana maamondi angangoita makumi maviri nematatu, ane mazana gumi nematanhatu nemakirori, saka kuenzanisa kwakakosha.

Zvizhinji zvezvidzidzo zvakawana zvakanakira hutano muvanhu vakapedza pakati pe3-7 servings yenzungu pavhiki (,,).

Nutsu zvine zvakawanda zvinovaka moyo-zvine hutano, zvinosanganisira fiber, omega-3 fatty acids uye mafuta asina kunyoroveswa.Zvidzidzo zvinoratidza kuti kudya pakati pe3-7 servings yemiti nzungu pavhiki kunogona kudzikisira ropa triglycerides.

13. Edza Natural Supplement

Zvakawanda zvakasikwa zvinowedzera zvinogona kuve nekwaniso yekudzikisa ropa triglycerides.

Pazasi pane mashoma ezvikuru zvinowedzera izvo zvakadzidzwa:

• Mafuta ehove: Inonyatso kuzivikanwa nemhedzisiro yayo yakasimba pahutano hwemwoyo, kumwe kuongorora kwakawana kuti kutora mafuta ehove zvinowedzera zvakadzora triglycerides ne48% ().
• Fenugreek: Kunyangwe zvagara zvichishandiswa kukurudzira kugadzirwa kwemukaka, fenugreek mbeu dzakaratidzwawo kuti dzinoshanda mukuderedza ropa triglycerides ().
• Garlic yakabudiswa: Dzidzo dzinoverengeka dzemhuka dzakaratidza kuti gariki yakaburitswa inogona kudzikisa triglyceride mazinga, nekuda kweayo inorwisa-kupisa zvivakwa (,,).
• Guggul: Iyi yemakwenzi yekuwedzera yakaratidza kuvimbisa mukuderedza triglyceride mazinga kana ichishandiswa nechikafu chekurapa mune varwere vane yakakwira cholesterol ().
• Curcumin: Chidzidzo cha2012 chakawana kuti kuwedzera nedosi yakadzika ye curcumin kunogona kukonzera kudonha kwakakosha muropa triglycerides ().

Icho Chinokosha

Kudya uye mararamiro ehupenyu ane simba rakakura paropa rako triglycerides.

Kusarudza mafuta ane hutano, asina kutsiviwa panzvimbo yemafuta anotapira, kudzikisa kudya kwako kwecarbs uye kurovedza muviri nguva dzose kunogona kubatsira kudzikisa yako triglycerides yeropa pasina nguva.

Nemaitiro mashoma ehupenyu akagadziridzwa, unogona kudzikisa triglycerides yako uye nekuvandudza hutano hwako hwese panguva imwe chete.