Hanyoyi 13 Masu Sauƙi don Rage Triglycerides

Wadatacce

• 1. Rage Wasu Nauyin
• 2. Iyakance Shan Sugar
• 3. Bi Abincin -ananan Carb
• 4. Cin Farin Fiber
• 5. Motsa Jiki Akai Akai
• 6. Guji Kayan Fats
• 7. Kuci Kifin mai mai sau biyu Duk sati
• 8. Yawaita Ambaton Fata
• 9. Kafa tsarin Abinci na yau da kullun
• 10. Iyakance Shan Alkahol
• 11. Sanya Sunadaran Soy a cikin Abincin ku
• 12. Kawaita Cin 'Yayan itace
• 13. Gwada Naturalarin Naturalabi'a
• Layin .asa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Triglycerides wani nau'in kitse ne dake cikin jininka.

Bayan kun ci, jikinku ya canza adadin kuzari wanda ba kwa buƙatar sa a cikin triglycerides kuma ya adana su cikin ƙwayoyinku masu ƙima don amfani da kuzari daga baya.

Duk da yake kuna buƙatar triglycerides don wadata jikin ku da kuzari, samun triglycerides da yawa a cikin jinku na iya ƙara haɗarin kamuwa da cututtukan zuciya ().

Kimanin kashi 25% na manya a cikin Amurka sun haɓaka triglycerides na jini, wanda aka tsara a matsayin yana da matakan sama da 200 mg / dL (2.26 mmol / L). Kiba, ciwon sukari da ba a kula da shi, shan giya na yau da kullun da abinci mai yawan kalori na iya taimakawa ga matakan triglyceride na jini.

Wannan labarin yana bincika hanyoyi 13 don rage yawan tasirin triglycerides na jininka.

1. Rage Wasu Nauyin

Duk lokacin da kuka ci karin adadin kuzari fiye da yadda kuke buƙata, jikinku yana juya waɗannan adadin kuzarin cikin triglycerides kuma yana adana su cikin ƙwayoyin mai.

Wannan shine dalilin da yasa rasa nauyi hanya ce mai tasiri don rage matakan triglyceride na jininka.

A zahiri, bincike ya nuna cewa rasa ko da matsakaicin 5-10% na nauyin jikinka na iya rage triglycerides na jini da 40 mg / dL (0.45 mmol / L) ().

Duk da yake makasudin shine tabbatar da asarar nauyi a cikin dogon lokaci, karatu ya gano cewa asarar nauyi na iya samun sakamako mai ɗorewa akan matakan triglyceride na jini, koda kuwa kun dawo da wasu nauyin.

Studyaya daga cikin binciken ya mayar da hankali ne kan mahalarta waɗanda suka daina fita daga shirin kula da nauyi. Kodayake sun dawo da nauyin da suka rasa watanni tara da suka gabata, matakan triglyceride na jinin su ya kasance 24-26% ƙananan ().

Rasa aƙalla 5% na nauyin jikinka an nuna yana da tasiri mai ɗorewa kan rage matakan triglyceride na jini.

2. Iyakance Shan Sugar

Sugarara sukari babban ɓangare ne na yawancin abincin mutane.

Yayinda Heartungiyar Zuciya ta Amurka ta ba da shawarar shan fiye da teaspoons 6-9 na ƙara sukari a kowace rana, a cikin 2008 matsakaicin Ba'amurke yana cin kimanin cokali 19 na yau da kullun ().

Boyayyen sukari ya kan zama cikin kayan zaki, abubuwan sha mai laushi da ruwan 'ya'yan itace.

Sugararin sukari a cikin abincinku ya juya zuwa triglycerides, wanda zai haifar da ƙaruwar matakan triglyceride na jini, tare da sauran abubuwan haɗarin cututtukan zuciya.

Studyaya daga cikin binciken shekaru 15 ya nuna cewa waɗanda suka cinye aƙalla 25% na adadin kuzari daga sukari sun ninka yiwuwar mutuwa daga cututtukan zuciya kamar waɗanda suka cinye ƙasa da 10% na adadin kuzari daga sukari ().

Wani binciken ya gano cewa cinye karin sukari yana da alaƙa da hawan matakan triglyceride na jini a cikin yara ().

Abin takaici, bincike da yawa sun nuna cewa abinci mara nauyi a cikin carbs da ƙara sukari na iya haifar da raguwar triglycerides na jini (,,).

Ko da maye gurbin abubuwan sha mai zaki da ruwa zai iya rage triglycerides da kusan 29 mg / dL (0.33 mmol / L) ().

Rage ƙara sukari a cikin abincinku daga soda, ruwan 'ya'yan itace da zaƙi na iya rage matakan triglyceride na jini.

3. Bi Abincin -ananan Carb

Yawa kamar ƙara sukari, ƙarin carbs a cikin abincinku an canza su zuwa triglycerides kuma an adana su cikin ƙwayoyin mai.

Ba abin mamaki bane, an danganta abincin mai ƙananan-carb zuwa ƙananan matakan triglyceride na jini.

Studyaya daga cikin binciken 2006 ya kalli yadda yawancin abubuwan sha da ke amfani da maganin ke haifar da cututtukan triglycerides.

Wadanda aka ba su cin abinci maras nauyi wanda ke samar da kimanin 26% na adadin kuzari daga carbs sun fi yawan faduwa a cikin matakan triglyceride na jini fiye da wadanda aka ba su mafi girman abincin da ke samar da su zuwa kashi 54% na adadin kuzari daga carbs ().

Wani binciken ya duba tasirin ƙananan abinci da ƙananan abinci a cikin shekara guda. Ba wai kawai rukunin ƙananan carb sun rasa ƙarin nauyi ba, amma kuma suna da raguwa mai yawa a cikin triglycerides na jini ().

A ƙarshe, nazarin 2003 ya kwatanta ƙananan mai-mai da ƙananan abincin. Bayan watanni shida, masu bincike sun gano cewa triglycerides na jini ya ragu da 38 mg / dL (0.43 mmol / L) a cikin rukunin ƙananan carb kuma kawai 7 mg / dL (0.08 mmol / L) a cikin ƙungiyar mai ƙananan mai ().

Bin abincin mai ƙananan-carb na iya haifar da raguwa mai yawa a matakan triglyceride na jini, musamman idan aka kwatanta da abinci mai ƙarancin mai.

4. Cin Farin Fiber

Ana samun fiber a cikin fruitsa fruitsan itace, kayan marmari da hatsi.

Sauran ingantattun hanyoyin fiber sun hada da kwayoyi, hatsi da hatsi.

Hada da karin zare a cikin abincinka na iya rage shan kitse da sukari a cikin karamar hanjinka, yana taimakawa rage adadin triglycerides a cikin jininka ().

A cikin wani binciken, masu bincike sun nuna cewa kari tare da fiber na zaren shinkafa ya rage triglycerides na jini da kashi 7-8% tsakanin mutanen da ke fama da ciwon sukari ().

Wani binciken ya duba yadda manya da ƙananan fiber ke shafar matakan triglyceride na jini. Dietarancin abinci mai ƙananan fiber ya sa triglycerides yayi tsalle sama da 45% cikin kwanaki shida kawai, amma a lokacin da ake cikin babban fiber, triglycerides ya koma baya ƙasa da matakan farko ().

Fiberara fiber a cikin abincinku daga 'ya'yan itace, kayan marmari da hatsi duka na iya rage triglycerides na jini.

5. Motsa Jiki Akai Akai

"Kyakkyawan" HDL cholesterol yana da dangantaka mai ƙyama tare da triglycerides na jini, ma'ana cewa manyan matakan HDL cholesterol na iya taimakawa ƙananan triglycerides.

Motsa jiki na iya kara yawan cholesterol na HDL a cikin jininka, wanda hakan zai iya rage triglycerides na jini.

Lokacin da aka haɗu tare da asarar nauyi, karatu yana nuna cewa motsa jiki mai saurin motsa jiki yana da tasiri ƙwarai wajen rage triglycerides ().

Misalan motsa jiki na motsa jiki sun hada da tafiya, tsere, tseren keke da iyo.

Game da adadin, Heartungiyar Zuciya ta Amurka ta ba da shawarar yin aƙalla mintina 30 na motsa jiki kwana biyar a kowane mako.

Fa'idodin motsa jiki akan triglycerides sun bayyana sosai a cikin tsarin motsa jiki na dogon lokaci. Studyaya daga cikin binciken ya nuna cewa yin gudu na awanni biyu a kowane mako sama da watanni huɗu ya haifar da raguwar tasirin triglycerides na jini ().

Sauran bincike sun gano cewa motsa jiki a mafi girma na ɗan gajeren lokaci ya fi tasiri fiye da motsa jiki a matsakaicin ƙarfi na tsawon lokaci ().

Tsarin motsa jiki na yau da kullun tare da motsa jiki mai saurin motsa jiki na iya ƙara “mai kyau” HDL cholesterol kuma rage triglycerides na jini.

6. Guji Kayan Fats

Fats na wucin gadi nau'ikan kitse ne da aka ƙara cikin abincin da aka sarrafa don ƙara rayuwar su.

Ana samun wadatattun ƙwayoyi masu yawa a cikin soyayyen abinci na kasuwanci da kayan gasa da aka yi da ɓangaren mai na hydrogen.

Saboda kaddarorinsu na kumburi, an mai da fats ga matsalolin lafiya da yawa, gami da ƙara “mummunan” matakan LDL cholesterol da cututtukan zuciya (,,).

Cin abinci mai mai na iya kara yawan matakan triglyceride na jininka.

Studyaya daga cikin binciken ya nuna cewa matakan triglyceride sun kasance mafi girma yayin da mahalarta suka bi abinci tare da mai yawa ko matsakaici na ƙwayoyin mai, idan aka kwatanta da abincin da ke cike da ƙananan oleic acid (20).

Wani binciken ya samo irin wannan sakamakon. Bayan cin abinci na makonni uku mai girma a cikin ƙwayoyin mai ya haifar da matakan triglyceride mafi girma fiye da abincin da ke ƙoshin mai ().

Abincin da ke cike da mai mai yawa na iya kara yawan triglycerides na jini da kuma barazanar cututtukan zuciya. Ayyade yawan amfani da abinci, dafaffen abinci da kuma soyayyen don rage cin abincin kiba.

7. Kuci Kifin mai mai sau biyu Duk sati

Kifi mai sananne sananne ne ga fa'idodi akan lafiyar zuciya da ikon saukar da triglycerides na jini.

Wannan galibi hakan ya samo asali ne daga abubuwan da yake dauke da omega-3 fatty acids, wani nau'in polyunsaturated fatty acid wanda ake ɗauka mai mahimmanci, ma'ana kuna buƙatar samun sa ta hanyar abincin ku.

Duk Dokokin Abincin ga Amurkawa da Heartungiyar Zuciya ta Amurka sun ba da shawarar cin abinci sau biyu na kifi mai ƙima a mako.

A zahiri, yin hakan na iya rage haɗarin mutuwa daga cututtukan zuciya da kashi 36% ().

Nazarin 2016 ya nuna cewa cin kifin sau biyu a sati yana rage karfin triglyceride na jini ().

Kifin Salmon, herring, sardines, tuna da mackerel wasu nau'ikan kifaye ne wadanda suke musamman a cikin mai mai mai na Omega-3.

Kifi mai kitse yana da yawa a cikin mai mai mai omega-3. Cin abinci sau biyu a kowane mako na iya rage haɗarin cututtukan zuciya da rage matakan triglyceride.

8. Yawaita Ambaton Fata

Bincike ya nuna cewa kitse mai hade da polyunsaturated na iya rage matakan triglyceride na jini, musamman lokacin da suke maye gurbin wasu nau'in kitse.

Ana samun kitse mai ƙayatarwa a cikin abinci kamar man zaitun, goro da avocados. Polyunsaturated fats suna nan a cikin kayan lambu da kifi mai mai.

Studyaya daga cikin binciken ya binciki abin da manya 452 suka ci a cikin awanni 24 da suka gabata, yana mai da hankali kan nau'ikan nau'ikan mai da ƙoshin mai.

Masu bincike sun gano cewa cin abinci mai cike da abinci yana da alaƙa da haɓakar ƙwayar triglycerides na jini, yayin da cin abinci mai yawan polyunsaturated yana da alaƙa da ƙananan triglycerides na jini ().

Wani binciken ya bai wa tsoffin mahalarta babban cokali hudu na karin man zaitun na kullum na tsawon makonni shida. Don tsawon lokacin karatun, wannan ita ce kawai tushen wadataccen mai a cikin abincinsu.

Sakamakon ya nuna raguwa matuka a cikin matakan triglyceride, kazalika da duka cholesterol da matakan LDL cholesterol, idan aka kwatanta da rukunin masu kula ().

Don kara fa'ida game da saukar da triglyceride na kitse mara kyau, zabi lafiyayyen kitse kamar man zaitun sai ayi amfani da shi don maye gurbin wasu nau'ikan kitse a cikin abincinku, kamar su mai mai mai ko kayan sarrafa kayan mai da yawa ().

Kayan mai da basuda yawa zasu iya rage matakan triglyceride na jini, musamman idan aka cinye su a madadin sauran mai.

9. Kafa tsarin Abinci na yau da kullun

Rashin juriya na insulin wani bangare ne wanda ke haifar da hauhawar jini ta triglycerides.

Bayan kun ci abinci, ƙwayoyin da ke cikin pancreas ɗinku suna aika sigina don sakin insulin cikin jini. Insulin shine ke da alhakin jigilar glucose zuwa ƙwayoyinku don amfani da su don kuzari.

Idan insulin yana dauke da yawa a cikin jininka, jikinku na iya zama mai jurewa da shi, wanda zai sa ya zama da wahala a yi amfani da insulin yadda ya kamata. Wannan na iya haifar da haɓaka glucose da triglycerides a cikin jini.

Abin farin ciki, saita tsarin cin abinci na yau da kullun na iya taimakawa hana jure insulin da babban triglycerides.

Bodyungiyar bincike mai girma tana nuna cewa tsarin cin abinci na yau da kullun na iya haifar da ƙarancin ƙwarewar insulin, kazalika da ƙaruwa a cikin cututtukan cututtukan zuciya kamar LDL da yawan cholesterol (,).

Koyaya, shaidun suna gauraya idan yakai yawan abinci.

Nazarin 2013 ya nuna cewa cin abinci sau uku a kowace rana ya rage triglycerides sosai, idan aka kwatanta da cin abinci sau shida a kowace rana ().

A gefe guda, wani binciken ya nuna cewa cin abinci sau shida a kowace rana ya haifar da ƙaruwa a ƙwarewar insulin fiye da cin abinci sau uku a rana ().

Ba tare da la’akari da yawan abinci da kuke ci yau da kullun ba, cin abinci a kai a kai na iya inganta ƙwarewar insulin da ƙananan matakan triglyceride na jini.

Yayinda bincike bai tabbata ba kan yadda yawan cin abinci ke shafar matakan triglyceride na jini, karatu ya nuna cewa saita tsarin abinci na yau da kullun na iya rage yawancin cututtukan cututtukan zuciya da hana juriya insulin

10. Iyakance Shan Alkahol

Barasa tana da yawan sukari da kalori.

Idan waɗannan adadin kuzari sun kasance ba a amfani da su, ana iya canza su zuwa triglycerides kuma a adana su cikin ƙwayoyin mai.

Kodayake abubuwa daban-daban sun shigo wasa, wasu nazarin sun nuna cewa yawan shan barasa na iya kara yawan triglycerides na jini har zuwa 53%, koda kuwa matakan triglyceride naka na al'ada ne da za a fara da ().

Wancan ya ce, sauran bincike sun danganta shan giya mai sauƙi zuwa matsakaici zuwa rage haɗarin kamuwa da cututtukan zuciya, yayin danganta shan giya da ƙari mai haɗari (,,).

Wasu karatun suna ba da shawarar cewa iyakance yawan shan giya na iya taimakawa rage matakan triglyceride na jini.

11. Sanya Sunadaran Soy a cikin Abincin ku

Soy yana da wadata a cikin isoflavones, waxanda suke da nau'ikan kayan shuka tare da fa'idodi masu yawa na kiwon lafiya. Wannan gaskiyane idan akazo rage LDL cholesterol (,,).

Musamman, an nuna furotin waken soya don rage matakan triglyceride na jini.

Nazarin 2004 ya kwatanta yadda waken soya da sunadaran dabba suka shafi triglycerides. Bayan makonni shida, an gano furotin na waken soya don rage matakan triglyceride da kashi 12.4% fiye da furotin na dabbobi ().

Hakazalika, nazarin nazarin 23 ya gano cewa furotin soya yana da alaƙa da raguwar 7.3% a cikin triglycerides ().

Ana iya samun furotin waken soya a cikin abinci kamar waken soya, tofu, edamame da madarar waken soya.

Soy ya ƙunshi mahaɗan hade da fa'idodin kiwon lafiya da yawa. Cin furotin na waken soya a maimakon furotin na dabba na iya rage triglycerides na jini.

12. Kawaita Cin 'Yayan itace

'Ya'yan itacen suna ba da ƙwayar zare, ƙwayoyin mai na omega-3 da ƙwayoyin da ba a ƙoshi ba, dukkansu suna aiki tare don rage triglycerides na jini.

Analysisaya daga cikin nazarin nazarin 61 ya nuna cewa kowane bautar bishiyar bishiyar ya rage triglycerides da 2.2 mg / dL (0.02 mmol / L) ().

Wani bincike wanda ya hada da mahalarta 2,226 sun sami irin wannan binciken, yana nuna cewa cin goro na bishiya yana da alaƙa da raguwar ƙananan jini triglycerides ().

'Ya'yan itacen sun haɗa da:

• Almond
• Pecans
• Gyada
• Cashews
• Pistachios
• Goro na Brazil
• Macadamia goro

Ka tuna cewa kwayoyi suna da adadin kuzari. Sau daya na almond, ko kusan almon 23, yana dauke da adadin kuzari 163, don haka matsakaici shine mabuɗi.

Yawancin karatun sun sami fa'idodin kiwon lafiya mafi girma a cikin mutanen da suka cinye tsakanin abincin 3-4 na goro a kowane mako (,,).

Kwayoyi suna ɗauke da ƙwayoyi masu ƙoshin lafiya da yawa, ciki har da zare, omega-3 mai ƙanshi da mai mai ƙanshi.Karatuttukan sun ba da shawarar cewa cin abinci tsakanin adadin 3-4 na kwayayen bishiyoyi kowane mako na iya rage triglycerides na jini.

13. Gwada Naturalarin Naturalabi'a

Yawancin kari na halitta na iya samun damar rage triglycerides na jini.

Da ke ƙasa akwai wasu ƙananan abubuwan haɓaka waɗanda aka yi nazari:

• Man kifi: Sanannun sanannen tasirinsa akan lafiyar zuciya, wani binciken ya gano cewa shan kayan mai na kifi ya rage triglycerides da 48% ().
• Fenugreek: Kodayake bisa al'ada ana amfani dasu don haɓaka samar da madara, milkan fenugreek suma an nuna suna da tasiri wajen rage triglycerides na jini ().
• Garlic tsantsa: Yawancin nazarin dabba sun nuna cewa cirewar tafarnuwa na iya rage matakan triglyceride, saboda albarkatun anti-inflammatory (,,).
• Guggul: Wannan ƙarin na ganyayyaki ya nuna alƙawari a rage matakan triglyceride lokacin da aka yi amfani da shi tare da maganin abinci mai gina jiki ga marasa lafiya tare da babban cholesterol ().
• Curcumin: Wani bincike da aka gudanar a shekara ta 2012 ya nuna cewa kari tare da karamin sashi na curcumin na iya haifar da raguwa mai yawa a cikin triglycerides na jini ().

Layin .asa

Abincin abinci da abubuwan rayuwa suna da babban tasiri akan cutar triglycerides na jininka.

Zaɓin ƙoshin lafiya, mara ƙoshi a madadin ƙwayoyin cuta, rage yawan cin abincinka da motsa jiki a kai a kai na iya taimakawa rage jinin triglycerides ɗinka cikin kankanin lokaci.

Tare da sauye sauye sauye sauye na rayuwa, zaku iya rage triglycerides ku kuma inganta lafiyar ku gaba ɗaya a lokaci guda.