Litsela tse 13 tse bonolo tsa ho theola Triglycerides ea hau

Litaba

• 1. Fokotsa Boima ba 'Mele
• 2. Fokotsa ho ja ha tsoekere
• 3. Latela Lijo Tse Fokolang Carb
• 4. Ja Fibre e Eketsehileng
• 5. Ikoetlise Kamehla
• 6. Qoba mafura a Trans
• 7. Ja Mafura a Litlhapi Habeli Bekeng
• 8. Eketsa Phepelo ea hau ea Mafura a sa Foleng
• 9. Theha Mokhoa oa Kamehla oa Lijo
• 10. Fokotsa ho noa joala
• 11. Kenya protheine ea Soy lijong tsa hau
• 12. Ja Nate e Eketsehileng ea Lifate
• 13. Leka Tlatsetso ea Tlhaho
• Ntlha ea Bohlokoa

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Triglycerides ke mofuta oa mafura a fumanoang maling a hau.

Kamora hore u je, 'mele oa hau o fetola likhalori tseo u sa li hlokeng li-triglycerides ebe oa li boloka ka har'a lisele tsa hau tse mafura hore li tle li sebelisoe bakeng sa matla hamorao.

Ha o ntse o hloka triglycerides ho fa mmele oa hau matla, ho ba le li-triglycerides tse ngata haholo maling a hau ho ka eketsa menyetla ea lefu la pelo ().

Hoo e ka bang 25% ea batho ba baholo ba Amerika ba phahamisitse triglycerides ea mali, e nkoang e na le maemo a fetang 200 mg / dL (2.26 mmol / L). Botenya, lefu la tsoekere le sa laoleheng, ts'ebeliso e mpe ea joala le lijo tse nang le likhalori tse ngata kaofela li ka tlatsetsa maemong a phahameng a triglyceride ea mali.

Sengoliloeng sena se hlahloba mekhoa e 13 ea ho fokotsa li-triglycerides tsa mali ka tlhaho.

1. Fokotsa Boima ba 'Mele

Nako le nako ha o ja lik'hilojule tse ngata ho feta kamoo o hlokang, 'mele oa hau o fetola likhalori tseo ho li triglycerides ebe o li boloka ka har'a lisele tse mafura.

Ke kahoo ho theola boima ba 'mele e leng mokhoa o atlehang oa ho theola maemo a mali a triglyceride.

Ebile, lipatlisiso li bontšitse hore ho lahleheloa ke boima ba 'mele ba 5-10% bo ka fokotsa triglycerides ea mali ka 40 mg / dL (0.45 mmol / L) ().

Le ha sepheo e le ho boloka boima ba 'mele nakong e telele, lithuto li fumane hore ho theola boima ba' mele ho ka ba le phello e tšoarellang maemong a triglyceride ea mali, leha o ka fumana boima bo bong hape.

Phuputso e 'ngoe e shebile ho bankakarolo ba neng ba tlohetse lenaneo la taolo ea boima. Le ha ba se ba fumane boima ba 'mele boo ba neng ba bo theotse likhoeli tse robong pele ho moo, litekanyetso tsa bona tsa triglyceride tsa mali li ile tsa lula li le 24-26% tlase ().

Ho theola bonyane 5% ea boima ba 'mele oa hau ho bonts'itsoe hore ho na le phello e tšoarellang ho fokotsa maemo a triglyceride ea mali.

2. Fokotsa ho ja ha tsoekere

Tsoekere e ekelitsoeng ke karolo e kholo ea lijo tsa batho ba bangata.

Le ha American Heart Association e khothaletsa ho noa likhabapo tse fetang 6-9 tsa tsoekere e ekelitsoeng ka letsatsi, ka 2008 Moamerika ea tloaelehileng o ne a ja likhabapo tse ka bang 19 ka letsatsi ().

Tsoekere e patiloeng hangata e lalla lipompong, lino-mapholi le lero la litholoana.

Tsoekere e eketsehileng lijong tsa hau e fetohile triglycerides, e ka lebisang keketseho ea maemo a triglyceride ea mali, hammoho le lisosa tse ling tsa lefu la pelo.

Phuputso e le 'ngoe ea lilemo tse 15 e bontšitse hore ba jang bonyane li-25% tsa likhalori tse tsoang tsoekere ba na le menyetla e fetang ea ho shoa lefu la pelo habeli ho feta ba jang likhalori tse ka tlase ho 10% ho tsoekere ().

Phuputso e 'ngoe e fumane hore ho ja tsoekere e ekelitsoeng ho amahanngoa le maemo a phahameng a mali a triglyceride ho bana ().

Ka lehlohonolo, lithuto tse 'maloa li bontšitse hore ho ja lijo tse nang le li-carbs tse ngata le tsoekere e ekelitsoeng ho ka lebisa ho fokotseheng ha triglycerides ea mali (,,).

Le ho noa lino tse tsoekere tse tsoekere ka metsi ho ka fokotsa triglycerides ka hoo e ka bang 29 mg / dL (0.33 mmol / L) ().

Ho fokotsa tsoekere e ekelitsoeng lijong tsa hau ho tsoa ho soda, lero le lipompong ho ka fokotsa maemo a triglyceride ea mali.

3. Latela Lijo Tse Fokolang Carb

Joalo ka tsoekere e ekelitsoeng, li-carb tse eketsehileng lijong tsa hau li fetoloa triglycerides ebe li bolokoa liseleng tse mafura.

Ha ho makatse hore ebe lijo tse nang le carb e tlase li hokahantsoe le maemo a tlase a triglyceride ea mali.

Phuputso e 'ngoe ea 2006 e shebile kamoo ho kenella ha carb tse fapaneng ho amileng triglycerides.

Ba fuoeng lijo tse nang le li-carb tse tlase tse fanang ka li-kilojoule tse ka bang 26% ho tsoa ho li-carbs ba na le marotholi a maholo maling a triglyceride ho feta ba fuoang lijo tse phahameng tsa carb tse fanang ka li-calories tsa 54% ho tsoa ho carbs ().

Phuputso e 'ngoe e shebile litlamorao tsa lijo tse tlase le tse phahameng tsa carb nakong ea selemo se le seng. Ha se feela hore sehlopha sa carb e tlase se theotse boima ba 'mele, empa se bile le phokotso e kholo ho triglycerides ea mali ().

Qetellong, phuputso ea 2003 e bapisitse lijo tse se nang mafura le tse nang le carb e tlase. Kamora likhoeli tse tšeletseng, bafuputsi ba fumane hore triglycerides ea mali e theohetse 38 mg / dL (0.43 mmol / L) sehlopheng sa carb e tlase mme ke 7 mg / dL (0.08 mmol / L) feela sehlopheng sa mafura a tlase ().

Ho latela lijo tse nang le carb e tlase ho ka baka phokotso e kholo maemong a triglyceride ea mali, haholo ha e bapisoa le lijo tse nang le mafura a tlase.

4. Ja Fibre e Eketsehileng

Faeba e fumanoa litholoana, meroho le lithollo.

Mehloli e meng e metle ea fiber e kenyelletsa linate, lijo-thollo le linaoa.

Ho kenyelletsa fiber e ngata lijong tsa hau ho ka fokotsa ho monya mafura le tsoekere ka maleng a hau a manyane, ho thusa ho theola palo ea triglycerides maling a hau ().

Phuputsong e 'ngoe, bafuputsi ba bonts'itse hore ho tlatselletsa ka fiber ea raese bran ho theotse triglycerides ea mali ka 7-8% har'a batho ba nang le lefu la tsoekere ().

Phuputso e 'ngoe e shebile hore na lijo tse phahameng le tse fokolang haholo li amme maemo a triglyceride a mali joang. Lijo tse nang le fiber e tlase li entse hore triglycerides e tlole 45% ka matsatsi a tšeletseng feela, empa nakong ea fiber e phahameng, triglycerides e kentse morao ka tlase ho maemo a mantlha ().

Ho eketsa faeba lijong tsa hau ho tsoa litholoana, meroho le lithollo ho ka fokotsa triglycerides ea mali.

5. Ikoetlise Kamehla

Cholesterol e "ntle" ea HDL e na le kamano e fapaneng le triglycerides ea mali, ho bolelang hore maemo a phahameng a cholesterol ea HDL a ka thusa ho theola triglycerides.

Ho ikoetlisa ka boikoetliso ho ka eketsa li-cholesterol tsa HDL maling a hao, tse ka theolelang triglycerides ea mali.

Ha li kopane le ho theola boima ba 'mele, liphuputso li bonts'a hore boikoetliso ba aerobic bo sebetsa haholo ho fokotsa triglycerides ().

Mehlala ea boikoetliso ba ho ikoetlisa e kenyelletsa ho tsamaea, ho matha, ho palama baesekele le ho sesa.

Mabapi le chelete, American Heart Association e khothaletsa ho ikoetlisa bonyane metsotso e 30 matsatsi a mahlano ka beke.

Melemo ea boikoetliso ho triglycerides e bonahala haholo mefuteng ea boikoetliso ea nako e telele. Phuputso e 'ngoe e bontšitse hore ho matha ka lihora tse peli ka beke ho feta likhoeli tse' ne ho lebisitse ho fokotseheng ho hoholo ha triglycerides ea mali ().

Phuputso e 'ngoe e fumane hore ho ikoetlisa ka mokhoa o phahameng haholo bakeng sa nako e khuts'oane ho sebetsa hantle ho feta ho ikoetlisa ka matla a itekanetseng nako e teletsana ().

Mokhoa o tloaelehileng oa ho ikoetlisa o nang le boikoetliso bo matla ba ho ikoetlisa o ka eketsa "cholesterol" e "ntle" le ho fokotsa triglycerides ea mali.

6. Qoba mafura a Trans

Mafura a maiketsetso ke mofuta oa mafura a kenyellelitsoeng lijong tse ntlafalitsoeng ho eketsa bophelo ba bona ba shelefo.

Hangata mafura a Trans a fumaneha lijong tse halikiloeng ka thekiso le thepa e halikiloeng e entsoeng ka oli e nang le hydrogenated.

Ka lebaka la thepa ea tsona ea ho ruruha, mafura a trans a 'nile a bakoa ke mathata a mangata a bophelo bo botle, ho kenyeletsoa le ho eketseha ha maemo "a mabe" a LDL le lefu la pelo (,,).

Ho ja mafura a trans ho ka eketsa maemo a mali a triglyceride.

Phuputso e 'ngoe e bontšitse hore litekanyetso tsa triglyceride li ne li phahame haholo ha bankakarolo ba latela lijo tse nang le mafura a mangata kapa a lekanyelitsoeng, ha a bapisoa le lijo tse nang le oleic acid e sa tsoakoang (20).

Phuputso e 'ngoe e fumane litholoana tse tšoanang. Ho latela lijo tsa libeke tse tharo tse nang le mafura a mangata ho felletse ka maemo a phahameng a triglyceride ho feta lijo tse nang le mafura a mangata ().

Lijo tse nang le mafura a mangata li ka eketsa triglycerides ea mali le kotsi ea lefu la pelo. Fokotsa tšebeliso ea hau ea lijo tse phehiloeng, tse besitsoeng le tse halikiloeng ho fokotsa mafura ao u a jang.

7. Ja Mafura a Litlhapi Habeli Bekeng

Litlhapi tse mafura li tsebahala ka melemo ea tsona ho bophelo bo botle ba pelo le bokhoni ba ho theola triglycerides ea mali.

Sena se bakoa haholo ke litaba tsa omega-3 fatty acids, mofuta oa polyunsaturated fatty acid e nkoang e le bohlokoa, ho bolelang hore o hloka ho e fumana lijong tsa hau.

Litaelo tse peli tsa lijo bakeng sa Maamerika le American Heart Association li khothaletsa ho ja litlhapi tse peli tsa mafura ka beke.

Ebile, ho etsa joalo ho ka fokotsa menyetla ea lefu ka lebaka la lefu la pelo ka 36% ().

Phuputso ea 2016 e bonts'itse hore ho ja salmone habeli ka beke ho fokolitse haholo khatello ea mali ea triglyceride ().

Salmon, herring, sardine, tuna le mackerel ke mefuta e 'maloa ea litlhapi tse nang le omega-3 fatty acids haholo.

Litlhapi tse mafura li na le mafura a mangata a omega-3. Ho ja li-servings tse peli ka beke ho ka fokotsa kotsi ea lefu la pelo le ho fokotsa maemo a triglyceride.

8. Eketsa Phepelo ea hau ea Mafura a sa Foleng

Liphuputso li bonts'a hore mafura a monounsaturated le polyunsaturated a ka fokotsa maemo a mali a triglyceride, haholo ha a nka sebaka sa mefuta e meng ea mafura.

Mafura a monounsaturated a fumaneha lijong tse kang oli ea mohloaare, linate le li-avocado. Mafura a polyunsaturated a teng ka har'a oli ea meroho le litlhapi tse mafura.

Phuputso e 'ngoe e hlahlobile seo batho ba baholo ba 452 ba se jeleng nakong ea lihora tse 24 tse fetileng, ho tsepamisitsoe mefuteng e mengata ea mafura a mangata le a polyunsaturated.

Bafuputsi ba fumane hore ho ja mafura a mangata ho amahanngoa le keketseho ea mali ea triglycerides, ha tšebeliso ea mafura a polyunsaturated e ne e amahanngoa le triglycerides e tlase ea mali ().

Phuputso e 'ngoe e file barupeluoa ba tsofetseng likhaba tse 4 tsa oli ea mohloaare e sa tsoakoang letsatsi le letsatsi libeke tse tšeletseng. Bakeng sa nako ea thuto, ona e ne e le ona feela mohloli oa mafura a mang lijong tsa bona.

Liphetho li bonts'itse ho theoha ho hoholo ha maemo a triglyceride, hammoho le li-cholesterol ka kakaretso le li-cholesterol tsa LDL, ha li bapisoa le sehlopha sa taolo ().

Ho eketsa melemo ea ho theola triglyceride ea mafura a sa foleng, khetha mafura a phetseng hantle joalo ka oli ea mohloaare 'me o a sebelise ho nkela mefuta e meng ea mafura lijong tsa hau, joalo ka mafura a fetotsoeng kapa oli ea meroho e ntlafalitsoeng haholo).

Mafura a monounsaturated le polyunsaturated a ka fokotsa maemo a mali a triglyceride, haholo ha a sebelisoa sebakeng sa mafura a mang.

9. Theha Mokhoa oa Kamehla oa Lijo

Ho hanyetsa insulin ke lebaka le leng le ka bakang li-triglycerides tse phahameng tsa mali.

Kamora hore u je, lisele tse manyemeng a hao li romela lets'oao la ho ntša insulin maling. Insulin e ikarabella bakeng sa ho tsamaisa tsoekere liseleng tsa hau hore e sebelisoe bakeng sa matla.

Haeba u na le insulin e ngata haholo maling a hau, 'mele oa hau o ka e hanela, e leng ho tla thatafalletsa insulin ho e sebelisa ka nepo. Sena se ka lebisa ho aheng ha tsoekere le triglycerides ka bobeli maling.

Ka lehlohonolo, ho ipehela mokhoa oa ho ja khafetsa ho ka thusa ho thibela insulin ho hanyetsa le triglycerides e phahameng.

Phuputso e ntseng e hola e bontša hore mefuta e sa tloaelehang ea lijo e ka lebisa ho fokotseheng ha kutlo ea insulin, hape le ho eketsa mabaka a kotsi a lefu la pelo joalo ka LDL le k'holeseterole e felletseng (,).

Leha ho le joalo, bopaki bo tsoakane ha ho tluoa ho makhetlo a lijo.

Phuputso ea 2013 e bonts'itse hore ho ja makhetlo a mararo ka letsatsi ho fokotsehile haholo ka triglycerides, ha ho bapisoa le ho ja lijo tse ts'eletseng ka letsatsi ().

Ka lehlakoreng le leng, phuputso e 'ngoe e bontšitse hore ho ja lijo tse tšeletseng ka letsatsi ho lebisitse keketsehong e kholo ea kutloisiso ea insulin ho feta ho ja makhetlo a mararo ka letsatsi ().

Ho sa tsotelehe hore na o ja lijo tse kae ka letsatsi, ho ja khafetsa ho ka ntlafatsa kutloisiso ea insulin le ho theola maemo a mali a triglyceride.

Le ha lipatlisiso li sa hlaka hore na makhetlo a lijo a ama maemo a mali a triglyceride joang, liphuputso li bonts'a hore ho beha mokhoa o tloaelehileng oa lijo ho ka fokotsa lisosa tse ngata tsa lefu la pelo le ho thibela insulin ho hanyetsa.

10. Fokotsa ho noa joala

Joala bo na le tsoekere le likhalori tse ngata.

Haeba likhalori tsena li lula li sa sebelisoe, li ka fetoloa triglycerides ebe li bolokoa liseleng tse mafura.

Le ha ho na le mabaka a fapaneng a hlahang, lithuto tse ling li bonts'a hore ts'ebeliso e itekanetseng ea joala e ka eketsa triglycerides ea mali ho fihla ho 53%, leha maemo a hau a triglyceride a tloaelehile ho qala ka ().

Seo se boletse hore lipatlisiso tse ling li hokahantse tšebeliso ea joala bo itekanetseng le kotsi e fokotsehileng ea lefu la pelo, ha e ntse e hokahanya ho itlopa joala le kotsi e eketsehileng (,,).

Liphuputso tse ling li bontša hore ho fokotsa ho noa joala ho ka thusa ho theola maemo a mali a triglyceride.

11. Kenya protheine ea Soy lijong tsa hau

Soy e na le li-isoflavone tse ngata, e leng mofuta oa semela se nang le melemo e mengata ea bophelo bo botle. Sena ke 'nete haholo ha ho tluoa ho theoleng LDL cholesterol (,,).

Haholo-holo, protheine ea soya e bontšitsoe ho fokotsa maemo a triglyceride ea mali.

Phuputso ea 2004 e ile ea bapisa hore na liprotheine tsa soya le liphoofolo li amme triglycerides joang. Kamora libeke tse tšeletseng, protheine ea soya e fumanoe e fokotsa maemo a triglyceride ka 12.4% ho feta protheine ea liphoofolo ().

Ka mokhoa o ts'oanang, tlhahlobo ea lithuto tse 23 e fumane hore protheine ea soya e ne e amahanngoa le ho theoha ha 7.3% ho triglycerides ().

Protheine ea soya e ka fumanoa lijong tse kang linaoa tsa soya, tofu, edamame le lebese la soya.

Soy e na le metsoako e amanang le melemo e 'maloa ea bophelo bo botle. Ho ja protheine ea soya sebakeng sa liprotheine tsa liphoofolo ho ka fokotsa triglycerides ea mali.

12. Ja Nate e Eketsehileng ea Lifate

Linate tsa lifate li fana ka lethal dose ea fiber, omega-3 fatty acids le mafura a sa foleng, tseo kaofela li sebetsang 'moho ho theola triglycerides ea mali.

Tlhahlobo e le 'ngoe ea lithuto tse 61 e bontšitse hore mofuta o mong le o mong oa linate tsa lifate o fokotse triglycerides ka 2.2 mg / dL (0.02 mmol / L) ().

Tlhahlobo e 'ngoe e kenyeletsang barupeluoa ba 2 226 e bile le liphuputso tse ts'oanang, tse bonts'ang hore ho ja linate tsa lifate ho amana le phokotso e nyane ea triglycerides ea mali ().

Linate tsa lifate li kenyelletsa:

• Lialmonde
• Ma-Pecane
• Li-walnuts
• Li-cashews
• Lipistachi
• Linate tsa Brazil
• Linate tsa Macadamia

Hopola hore linate li na le lik'hilojule tse ngata. Ho fuoa lialmonde tse le 'ngoe, kapa lialmonde tse ka bang 23, li na le likhalori tse 163, ka hona, tekanyetso ke ea bohlokoa.

Liphuputso tse ngata li fumane melemo e meholo ea bophelo bo botle ho batho ba jang lipakeng tsa linate tse 3-7 tsa linate ka beke (,,).

Linate li na le limatlafatsi tse ngata tse phetseng hantle pelong, ho kenyeletsoa fiber, omega-3 fatty acids le mafura a saaturated.Boithuto bo fana ka maikutlo a hore ho ja lipakeng tsa likarolo tse 3-7 tsa linate tsa lifate ka beke ho ka fokotsa triglycerides ea mali.

13. Leka Tlatsetso ea Tlhaho

Lisebelisoa tse 'maloa tsa tlhaho li ka ba le monyetla oa ho theola mali a triglycerides.

Ka tlase ke litlatsetso tse 'maloa tsa mantlha tse ithutiloeng:

• Oli ea litlhapi: E tsebahala haholo ka litlamorao tse matla bophelong ba pelo, phuputso e 'ngoe e fumane hore ho noa li-supplement tsa oli ea tlhapi ho fokotsa triglycerides ka 48% ().
• Fenugreek: Le ha moetlo e ne e sebelisoa ho hlohlelletsa tlhahiso ea lebese, peo ea fenugreek le eona e bontšitsoe e sebetsa ho fokotsa triglycerides ea mali ().
• Ho ntšoa konofolo: Liphuputso tse 'maloa tsa liphoofolo li bonts'itse hore tlhahiso ea konofolo e ka fokotsa maemo a triglyceride, ka lebaka la thepa ea eona e khahlanong le ho ruruha (,,).
• Guggul: Tlatsetso ena ea litlama e bontšitse ts'episo ea ho fokotsa maemo a triglyceride ha e sebelisoa ka kalafo ea phepo ho bakuli ba nang le cholesterol e phahameng ().
• Curcumin: Phuputso ea 2012 e fumane hore ho tlatselletsa ka tekanyo e tlase ea curcumin ho ka baka lerotholi le leholo la triglycerides ea mali ().

Ntlha ea Bohlokoa

Lijo le mabaka a bophelo a na le tšusumetso e kholo ho triglycerides ea mali a hau.

Ho khetha mafura a phetseng hantle, a sa sebelisoeng sebakeng sa mafura, ho fokotsa ts'ebeliso ea hau ea carbs le ho ikoetlisa khafetsa ho ka thusa ho theola mali a hau a triglycerides ka nako efe kapa efe.

Ka liphetoho tse 'maloa tse bonolo tsa bophelo, o ka fokotsa triglycerides ea hau mme oa ntlafatsa bophelo ba hau ka kakaretso ka nako e le ngoe.