Ukudla okungu-12 kuya ku-Triglycerides Ephansi

Ezweni elikhulu lesayensi yezokudla okunempilo, ukufuna okulinganiselayo kanye ukudla okuthuthukisa impilo isalokhu iseqhulwini kwabaningi. Ukuqonda indima ye-triglycerides empilweni yomuntu kubalulekile kulolu hambo. Amazinga aphakeme alawa mafutha egazini ahlotshaniswa nengozi eyengeziwe yesifo senhliziyo, okuholele ekufuneni amasu okudla okuwalawula. Le bhulogi izama ukukhanyisa indlela eya ekudleni okwehlisa ama-triglycerides, enikeza ithemba nempilo kulabo abazulazula ezinkingeni zempilo enhle.

Yini ama-Triglycerides?

Ama-Triglycerides awuhlobo lwamafutha akhona egazini, asebenza njengomthombo wamandla obalulekile womzimba. Kodwa-ke, lapho amazinga abo ekhuphuka ngaphezu kwejwayelekile, abeka usongo kuwo impilo yempilo, esebenza njengezandulela zezifo ezinjengohlangothi nesifo senhliziyo. I-genesis ye-triglycerides ephakeme ingalandelelwa emuva ezicini ezihlukahlukene zokuphila ezifana nokudla, ukungawuvivinyi umzimba, nokusetshenziswa kukagwayi, okwenza ukuguqulwa kwendlela yokuphila kube isisekelo sokuphatha. Ukuqonda lokhu kuxhumana phakathi kokudla kanye namazinga e-triglyceride kuvula indlela yokungenelela kokudla ukunciphisa le ngozi.

Izidlo eziyi-12 zokunciphisa i-Triglycerides

Ukuxhumana phakathi kokudla kanye namazinga e-triglyceride akunakuphikwa, ngokudla okuthile okusebenza njengabalingani abanamandla ukwehlisa lawa mafutha. Ukufaka lokhu kudla okulandelayo okunomsoco ekudleni komuntu kungase kube uguquko, kunganikezeli nje ukunciphisa ama-triglycerides kodwa kuthuthukise impilo yonke.

Ukudla kwe-Triglycerides:

1. I-Oats: I-Oats idume ngokuqukethwe kwayo okucebile kwe-beta-glucan, uhlobo lwefayibha encibilikayo eyaziwa ukusiza ekwehliseni i-cholesterol yegazi kanye namazinga e-triglyceride. Ukuqala usuku ngesitsha se-oatmeal ngakho-ke kungaba umnyakazo wesu ekudleni okwehlisa i-triglycerides, okuhlinzeka ngendlela emnandi kodwa enamandla yokuthuthukisa. impilo inhliziyo.
2. Ukholifulawa: Ngokusebenza kwayo okuhlukahlukene kokupheka, ikholifulawa iyimifino e-cruciferous ekwazi ukuletha i-fiber enamandla kanye nama-antioxidants. Lezi zingxenye zisebenza ngokubambisana ukuze ngcono ukusebenza kwesibindi, ngaleyo ndlela kusiza ekulawuleni i-fat metabolism kanye nokunciphisa i-triglycerides.
3. Amajikijolo aluhlaza okwesibhakabhaka: Nge-hue yawo ejulile, i-blueberry iyindlu enamandla yama-antioxidants, ikakhulukazi ama-anthocyanins, asiza ukuthuthukisa impilo yenhliziyo nemithambo yegazi. Ukusetshenziswa njalo kwamajikijolo aluhlaza kungasiza ekwehliseni amazinga e-triglyceride, kuwenze abe umngane omnandi nokho owesabekayo kulo mzamo wokudla okunomsoco.
4. Isipinashi: Isipinashi imifino eluhlaza enamaqabunga egcwele imisoco efana ne-folate, i-magnesium, ne-potassium, edlala indima ebalulekile ekugcineni impilo yenhliziyo. I-fiber yayo ephezulu iphinde inciphise i-triglycerides, iyenze ibe khona kunoma yikuphi ukudla okunempilo kwenhliziyo.
5. Ubhanana: Ubhanana awukona nje ukudla okulula okumnandi kodwa futhi ungumthombo ocebile we-potassium ne-fiber. Lezi zakhi zisiza ekulawuleni umfutho wegazi kanye amazinga e-cholesterol, ngokulandelana, okunomthelela emazingeni aphansi e-triglyceride kanye nempilo yenhliziyo nemithambo yegazi ethuthukisiwe.
6. Amajikijolo: Amajikijolo anikeza okungaphezu nje kokuqhuma kobumnandi; anguvithamini C ocebile kanye nomthombo wama-antioxidants. Ukusetshenziswa kwabo kuye kwahlotshaniswa nempilo yenhliziyo ethuthukisiwe, okuhlanganisa ukwehlisa amazinga e-triglyceride, okubonisa indima yabo ekudleni okulinganiselayo nokunempilo.
7. I-Brokholi: I-Brokholi, enye imifino e-cruciferous, igcwele i-fiber kanye nama-antioxidants. Ukufakwa kwayo ekudleni kusekela izinqubo ze-detoxification futhi kunciphisa i-triglycerides, igcizelela ukubaluleka kwayo kuphethini yokudla okunempilo yenhliziyo.
8. Iklabishi: Iklabishi, elinokwakheka kwalo okushisayo kanye nephrofayili yomsoco, ingenye yemifino esekela impilo yesibindi futhi umzimba we-fat. Okuqukethwe kwayo okuphezulu kwe-fiber kwehlisa amazinga e-triglyceride, okwenza kube isengezo esifanelekile ku-arsenal yezokudla ngokumelene ne-triglycerides ephakeme.
9. I-Salmon: I-Salmon iqukethe inani eliphawulekayo lama-omega-3 fatty acids, isakhi esidume ngezinzuzo zempilo yenhliziyo, kuhlanganise nekhono lokwehlisa amazinga e-triglyceride. Ukufaka i-salmon ekudleni kuyisu elimnandi nelisebenzayo lokulawula ubungozi benhliziyo nemithambo yegazi.
10. Amasardine: Amancane kodwa anamandla, amasardine angomunye umthombo omuhle kakhulu Ama-acids ama-omega-3. Ukusetshenziswa kwabo njalo kunganciphisa ama-triglycerides, okugqamisa ukubaluleka kwawo ekudleni okuhloswe ngakho ukuthuthukisa impilo yenhliziyo.
11. Amafutha omnqumo: Amafutha omnqumo, isisekelo sokudla kwe-mediterranean, anothe ngamafutha e-monounsaturated. Lawa mafutha asiza ukunciphisa amazinga e-triglyceride futhi athuthukise impilo yenhliziyo yonke, okwenza amafutha omnqumo abe yisinqumo esikhethwayo sokupheka nokugqoka ekudleni okwehlisa i-triglycerides.
12. Ubhontshisi Nemifino: Ubhontshisi nemidumba kugqame ngokuba nefayibha ephezulu namaprotheni, imisoco edlala indima ebalulekile ekulawuleni amazinga e-triglyceride. Iphrofayili yabo yokuguquguquka kanye nokudla okunempilo ibenza babe yingxenye ebalulekile yokudla okunempilo kwenhliziyo, okuhlinzeka ngendlela emnandi nesebenzayo yokwehlisa i-triglycerides.

Ukudla Kuma-Lower Triglycerides

1. Khulisa ukudla okune-fiber: Imikhiqizo yokudla ene-fibre ephezulu, njengezithelo, imifino, nokusanhlamvu, idlala indima ebalulekile ekudleni ukuze kwehlise i-triglycerides. I-fiber isiza ukunciphisa ukumuncwa kwamafutha noshukela emathunjini, okuholela emazingeni aphansi e-triglyceride ne-cholesterol egazini. Ukufaka izinhlobonhlobo zokudla okunothe nge-fiber kukho konke ukudla kungenza umehluko omkhulu kumazinga e-triglyceride yomuntu.
2. Yehlisa ukusetshenziswa kukashukela: Ukudla ushukela ngokweqile, ikakhulukazi ekudleni okugayiwe kanye neziphuzo ezinoshukela, kunomthelela emazingeni aphezulu e-triglyceride. Ukunciphisa ushukela nokukhetha okoshukela wemvelo noma ukudla okunoshukela wemvelo, njengezithelo, kungasiza ukuphatha amazinga e-triglyceride ngempumelelo kakhulu.
3. Ukuphuza utshwala okusesilinganisweni: Utshwala bunomthelela onamandla emazingeni e-triglyceride, ngokuphuzwa ngokweqile okuholela ekwenyukeni okukhulu kwamazinga abo. Ukulinganisa ukuphuza utshwala, noma ukubugwema ngokuphelele, kungaba isinyathelo esibalulekile ekugcineni amazinga e-triglyceride enempilo nokuqinisekisa impilo yenhliziyo.

Isiphetho

Nakuba kuyinselele, uhambo lokwehlisa i-triglycerides lugcwele amathuba oshintsho nokuthuthukisa impilo. Ukufakwa kwamasu okudla okunomsoco othize kanye nendlela ebanzi yokuguqula ukudla kunikeza ithemba kulabo abafuna ukuthuthukisa impilo yenhliziyo yabo. Ukwamukela lolu hambo ngolwazi, ukuzimisela, kanye nomoya wokuqina kungaholela enguqukweni ejulile empilweni yomuntu, kugcizelela amandla okudla ekufuneni ukuphila okunempilo nokungenazifo. Ukwamukela ukudla okucebile kulokhu kudla okungenhla kungaholela emazingeni aphansi e-triglyceride kanye nomuzwa ovuselelwe wempilo nokuphila kahle.