Tukwici 6 don saukar da babban triglycerides

Wadatacce

• 1. Rage yawan amfani da sukari
• 2. Kara yawan amfani da fiber
• 3. Rage yawan abincin da ke dauke da carbohydrate
• 4. Yi motsa jiki na minti 30 a rana
• 5. Ci kowane 3 hours
• 6. Ka sanya abinci mai yawa a cikin omega 3
• Yadda ake sanin hatsarin kamuwa da bugun zuciya
• Kwayar cututtukan cututtukan triglycerides masu yawa
• Babban triglycerides a ciki

Triglycerides wani nau'in kitse ne dake cikin jini, wanda idan ana azumi sama da 150 ml / dL, yana kara kasadar kamuwa da matsaloli masu yawa, kamar cututtukan zuciya, ciwon zuciya ko bugun jini, musamman idan darajar cholesterol ma tayi yawa.

Babbar hanyar rage triglycerides ita ce rage kiba da kuma yin rayuwa mai kyau, yin atisaye na yau da kullun da kiyaye lafiyayyen abinci. Koyaya, kamar yadda salon rayuwa yake da tsari sosai, anan akwai canje-canje guda 6 waɗanda yakamata ayi don rage matakan triglyceride:

1. Rage yawan amfani da sukari

Babban abin da ke haifar da karuwar triglycerides a cikin jini shi ne yawan amfani da sukari, tunda suga da kwayoyin halittar jikin ba su amfani da shi ya kare har aka tara shi a cikin jini a cikin sigar triglycerides.

Don haka, abin da ya fi dacewa shi ne a kauce, a duk lokacin da zai yiwu, a kara sikari mai narkewa a cikin abinci, ban da kaurace wa abinci mai sukari kamar cakulan, kayan shaye-shaye, abinci da ake sarrafawa da nau'ikan alawa, misali. Duba jerin abinci mai yawan sukari.

2. Kara yawan amfani da fiber

Consumptionara yawan amfani da zaren yana taimakawa rage haɓakar mai da sukari a cikin hanji, yana taimakawa rage ƙananan matakan triglycerides.

Babban tushen fiber sun hada da 'ya'yan itace da kayan marmari, amma sauran hanyoyin samun fiber a cikin abinci shine kwayoyi da hatsi. Duba jerin manyan abinci mai wadataccen fiber.

3. Rage yawan abincin da ke dauke da carbohydrate

Kamar sukari, kowane irin nau'ikan carbohydrate shima ana canza shi zuwa triglycerides lokacin da kwayoyin halittar jiki basa amfani dashi.

Don haka, bin tsarin cin abinci mara ƙanƙara, ma'ana, tare da ƙaramin ka'idar carbohydrate, ya nuna kyakkyawan sakamako don rage yawan matakan triglycerides a cikin jini, musamman lokacin guje wa cin abinci mai sauƙi na carbohydrates, wanda yake cikin burodi, shinkafa ko taliya. Duba cikakkiyar jagorarmu game da abincin ƙananan-carb da yadda ake yinshi.

4. Yi motsa jiki na minti 30 a rana

Baya ga inganta jin daɗi da inganta ingantaccen lafiyar zuciya, motsa jiki na yau da kullun yana taimakawa don ƙara matakan cholesterol HDL, waɗanda ke da alaƙa kai tsaye zuwa matakan triglyceride. Don haka, lokacin da matakin HDL yayi sama, matakin triglyceride yakan zama mai ragewa da daidaitawa.

Ayyukan motsa jiki yana ƙara yawan kuzari, yana haifar da jiki don cinye yawancin sugars da carbohydrates a cikin abinci, yana rage damar sauyawa zuwa triglycerides.

Ayyukan da suka fi dacewa su ne motsa jiki na motsa jiki, kamar gudu, tafiya ko tsalle, kuma ya kamata a yi shi kowace rana na aƙalla minti 30. Duba misalai 7 na aikin motsa jiki wanda zaku iya gwadawa.

5. Ci kowane 3 hours

Cin abinci a cikin tsari na yau da kullun yana taimakawa wajen daidaita aikin samar da insulin, wanda shine homonin da ƙwayar cuta ke samarwa wanda ke da alhakin taimakawa wajen safarar sukari a cikin ƙwayoyin, sa shi amfani ba tarawa a cikin hanyar triglycerides.

6. Ka sanya abinci mai yawa a cikin omega 3

Omega 3 wani nau'in lafiyayyen kitse ne wanda ke taimakawa wajen kiyaye lafiyar jijiyoyin jini kuma wanda, a cewar wasu nazarin, da alama yana taimakawa rage matakan triglycerides a cikin jini, musamman lokacin cin abinci 2 wadatacce a cikin wannan kitse a mako.

Babban tushen omega 3 sune kifin mai, kamar tuna, kifin kifi ko sardines, amma kuma ana iya samun sa a cikin kwaya, chia tsaba da flaxseeds, misali. Kari akan haka, yana yiwuwa kuma a kara omega 3, daidai gwargwadon jagorancin likita ko kuma mai gina jiki.

Koyi game da sauran abinci masu wadataccen omega 3, fa'idodin su da kuma adadin da aka basu shawarar.

Bincika wasu nasihu daga masaninmu don daidaita tsarin abinci da ƙananan triglycerides:

Yadda ake sanin hatsarin kamuwa da bugun zuciya

Infarction mummunan haɗari ne wanda ke faruwa akai-akai ga mutanen da ke da babban triglycerides, musamman ma lokacin da akwai tarin kitse a cikin ciki. Idan wannan lamarinku ne, duba haɗarin kamuwa da cututtukan zuciya, ciwon sukari ko bugun zuciya, ta amfani da kalkuleta:

Kwayar cututtukan cututtukan triglycerides masu yawa

Kwayar cututtukan cututtukan triglycerides ba koyaushe suke kasancewa ba, duk da haka, wasu alamomin da ke iya nuna cewa triglycerides sune tarin kitse a cikin ciki da sauran sassan jiki da bayyanar ƙananan aljihunan launuka masu launin launuka waɗanda ke kan fata, musamman a kusa da zuwa idanu, gwiwar hannu ko yatsu da aka sani da suna xanthelasma.

Duba ƙarin game da alamun alamu da alamun da zasu iya bayyana a cikin yanayin babban triglycerides.

Babban triglycerides a ciki

Samun matakan triglyceride masu yawa a cikin ciki al'ada ne. A wannan lokacin al'ada ce ta triglycerides ta ninka sau uku, amma duk da haka, motsa jiki na yau da kullun da rage cin kitse da carbohydrates da sukari yana da mahimmanci.