6 matipi ekuderedza epamusoro triglycerides

Zvemukati

• 1. Deredza kushandiswa kweshuga
• 2. Wedzera fiber kushandiswa
• 3. Deredza kudyiwa kwehydrohydrate yako
• 4. Ita maminitsi makumi matatu ekurovedza muviri pazuva
• 5. Idya maawa matatu ega ega
• 6. Ita chikafu chakapfuma muomega 3
• Nzira yekuziva sei njodzi yekuve nekurwadziwa kwemoyo
• Zviratidzo zveakakwira triglycerides
• Yakakwirira triglycerides mukuzvitakura

Triglycerides imhando yemafuta aripo muropa, ayo kana uchitsanya pamusoro pe150 ml / dL, inowedzera njodzi yekuve nematambudziko akakomba, senge chirwere chemoyo, chirwere chemwoyo kana sitiroko, kunyanya kana kukosha kwecholesterol kwakawandawo.

Nzira huru yekudzikisa triglycerides ndeyekudzikisa huremu uye kutora mararamiro ane hutano, kudzidzira kurovedza muviri nekuchengetedza kudya kunovaka muviri. Nekudaro, semararamiro ari akajairika, heano matanhatu shanduko anofanirwa kuitwa kudzikisa triglyceride mazinga:

1. Deredza kushandiswa kweshuga

Chikonzero chikuru chekuwedzera kwe triglycerides muropa kunyanyisa kushandiswa kweshuga, sezvo shuga isingashandiswe nemaseru emuviri inopedzisira yaunganidzwa muropa muchimiro che triglycerides.

Nekudaro, iyo yakanaka ndeyekudzivirira, pese pazvinokwanisika, kuwedzera shuga yakanatswa kune chikafu, pamusoro pekudzivirira chikafu chine shuga senge machokoreti, zvinwiwa, zvikafu zvakagadzirwa uye akasiyana maswiti, semuenzaniso. Ona rondedzero yezvikafu zvine shuga yakawanda.

2. Wedzera fiber kushandiswa

Iko kuwedzera kwekushandisa kwefibre kunobatsira kudzikisa kunwa kwemafuta neshuga muura, zvichibatsira kudzikisa akakwira mwero we triglycerides.

Midziyo mikuru yefaera inosanganisira michero nemiriwo, asi dzimwe nzira dzekuwana fiber mukudya idzo nzungu nezviyo. Tarisa uone runyorwa rweiyo huru fiber-yakafuma chikafu.

3. Deredza kudyiwa kwehydrohydrate yako

Seshuga, chero imwe mhando yehydrohydrate inoshandurwa kuita triglycerides kana isingashandiswe nemaseru emuviri.

Nekudaro, kutevera yakaderera-carb chikafu, ndokuti, ine yakaderera kabohydrate dzidziso, yakaratidza mhedzisiro yakanaka yekudzikisa iwo akakwira mwero we triglycerides muropa, kunyanya kana uchidzivirira kunwa kweakareruka makabhohaidhiretsi, aripo muchingwa, mupunga kana pasita. Ona gwara redu rakazara pane yakaderera-carb chikafu uye maitiro ekuzviita.

4. Ita maminitsi makumi matatu ekurovedza muviri pazuva

Kunze kwekuvandudza kugwinya nekusimudzira hutano hwemwoyo, kurovedza muviri nguva dzose kunobatsira kuwedzera HDL cholesterol mazinga, ayo anowirirana zvakananga nematanho e triglyceride. Nekudaro, kana iyo HDL nhanho yakakwira, iyo triglyceride nhanho inotanga kudzikira uye kugadzirisa.

Muitiro wekurovedza muviri unowedzerawo macalorie mari, zvichikonzera kuti muviri utore huwandu hwakawanda hweshuga uye makabhohaidhiretsi mune chikafu, zvichideredza mikana yekushandurwa kuita triglycerides.

Iwo maekisesaizi akakodzera zvikuru maekisesaizi eairobic, sekumhanya, kufamba kana kusvetuka, uye zvinofanirwa kuitwa zuva nezuva kweinenge maminetsi makumi matatu. Ona mienzaniso minomwe yekurovedza muviri kwaungaedza.

5. Idya maawa matatu ega ega

Kudya muchimiro chenguva dzose kunobatsira kugadzirisa kugadzirwa kwe insulin, inova kemikari inogadzirwa nepancreas uye inova nebasa rekubatsira kutakura shuga kupinda mumasero, ichiita kuti ishandiswe uye isazviunganidze nenzira ye triglycerides.

6. Ita chikafu chakapfuma muomega 3

Omega 3 rudzi rwemafuta ane hutano anobatsira kuchengetedza hutano hwemwoyo uye izvo, zvinoenderana nezvimwe ongororo, zvinoita kunge zvinobatsira kudzikisa huwandu hwe triglycerides muropa, kunyanya kana uchidya chikafu chechipiri chakapfuma mumafuta aya pasvondo.

Mhedzisiro huru ye omega 3 hove dzakakora, senge tuna, salmon kana sardines, asi zvakare inogona kuwanikwa mumakungu, mbeu dzechia nemafuta eflakisi, semuenzaniso. Uye zvakare, zvinokwanisika kuwedzera omega 3, zvirinani zvichitungamirwa nachiremba kana nyanzvi yezvokudya.

Dzidza nezve zvimwe zvekudya zvakapfuma mu omega 3, mabhenefiti avo uye huwandu hwakakurudzirwa.

Tarisa uone mamwe matipi kubva kune wedu wezvehutano kuti agadzirise iyo dhayeti uye yakadzika triglycerides:

Nzira yekuziva sei njodzi yekuve nekurwadziwa kwemoyo

Infarction idambudziko rakakomba rinoitika kazhinji muvanhu vane yakakwirira triglycerides, kunyanya kana paine kuunganidzwa kwemafuta mudumbu. Kana iyi iri nyaya yako, ona njodzi yako yekuva nechirwere chemwoyo, chirwere cheshuga kana chirwere chemwoyo, uchishandisa macalator edu.

Zviratidzo zveakakwira triglycerides

Zviratidzo zveakakwira triglycerides hazviwanzo kugara zviripo, zvisinei, zvimwe zviratidzo zvinogona kuratidza kuti triglycerides ndiko kuunganidzwa kwemafuta mudumbu uye zvimwe zvikamu zvemuviri uye kutaridzika kwemadiki, akacheneruka homwe anoumba paganda, kunyanya kutenderedza. kumeso, magokora kana zvigunwe zvinozivikanwa se xanthelasma.

Ona zvimwe pamusoro pezvinogona kuitika zviratidzo nezviratidzo zvinogona kumuka muzviitiko zveakakwira triglycerides.

Yakakwirira triglycerides mukuzvitakura

Kuve neakakwira triglyceride mazinga mukuzvitakura zvakajairika. Pakati pechikamu ichi zvakajairika kuti triglycerides iwedzere katatu, asi kunyangwe zvakadaro, kugara uchirovedza muviri nekuderedza kudyiwa kwemafuta uye makabhohaidhiretsi neshuga kwakakosha.