Malebela a 6 a ho theola triglycerides e phahameng

Litaba

• 1. Fokotsa tšebeliso ea tsoekere
• 2. Eketsa tšebeliso ea fiber
• 3. Fokotsa kabo ea lik'habohaedreite
• 4. Koetlisa metsotso e 30 ka letsatsi
• 5. Ja lihora tse ling le tse ling tse 3
• 6. Etsa hore lijo li be le omega 3
• U ka tseba joang kotsi ea ho tšoaroa ke lefu la pelo
• Matšoao a triglycerides e phahameng
• High triglycerides nakong ea bokhachane

Triglycerides ke mofuta oa mafura a teng maling, ao ha a itima lijo kaholimo ho 150 ml / dL, a eketsang kotsi ea ho ba le mathata a mangata a tebileng, joalo ka lefu la pelo, lefu la pelo kapa stroke, haholoholo haeba boleng ba cholesterol le bona bo phahame.

Mokhoa o ka sehloohong oa ho theola triglycerides ke ho theola boima ba 'mele le ho phela bophelo bo botle, ho ikoetlisa khafetsa le ho ja lijo tse nepahetseng. Leha ho le joalo, joalo ka ha mokhoa oa bophelo o le o tloaelehileng haholo, mona ke liphetoho tse 6 tse lokelang ho etsoa ho theola maemo a triglyceride:

1. Fokotsa tšebeliso ea tsoekere

Sesosa se ka sehloohong sa keketseho ea triglycerides maling ke ts'ebeliso e fetelletseng ea tsoekere, hobane tsoekere e sa sebelisoeng ke lisele tsa 'mele e qetella e bokelletse maling ka sebopeho sa triglycerides.

Kahoo, sepheo ke ho qoba, ha ho khonahala, ho eketsa tsoekere e ntlafalitsoeng lijong, ntle le ho qoba lijo tse tsoekere tse kang chokolete, lino-mapholi, lijo tse tsoakiloeng le mefuta e fapaneng ea lipompong, mohlala. Bona lenane la lijo tse nang le tsoekere e ngata.

2. Eketsa tšebeliso ea fiber

Ts'ebeliso e eketsehileng ea fiber e thusa ho fokotsa ho monya mafura le tsoekere mala, ho thusa ho fokotsa maemo a phahameng a triglycerides.

Mehloli ea mantlha ea fiber e kenyelletsa litholoana le meroho, empa litsela tse ling tsa ho fumana fiber lijong ke linate le lijo-thollo. Sheba lenane la lijo tsa mantlha tse nang le fiber.

3. Fokotsa kabo ea lik'habohaedreite

Joalo ka tsoekere, mofuta o fe kapa o fe oa lik'habohaedreite le ona o fetoloa triglycerides ha o sa sebelisoe ke lisele tsa 'mele.

Kahoo, kamora ho ja lijo tse nang le carb e tlase, ke hore, ka mohopolo o tlase oa lik'habohaedreite, ho bonts'itse litholoana tse ntle ho fokotsa maemo a phahameng a triglycerides maling, haholo ha o qoba tšebeliso ea lik'habohaedreite tse bonolo, tse teng ka bohobe, raese kapa pasta. Bona motataisi oa rona ea felletseng mabapi le phepo e tlase ea carb le hore na u ka e etsa joang.

4. Koetlisa metsotso e 30 ka letsatsi

Ntle le ho ntlafatsa boikoetliso le ho khothaletsa bophelo bo botle ba pelo le methapo, ho ikoetlisa khafetsa ho boetse ho thusa ho eketsa li-cholesterol tsa HDL, tse amanang ka kotloloho le maemo a triglyceride. Kahoo, ha boemo ba HDL bo phahame, boemo ba triglyceride bo atisa ho fokotseha le ho tloaela maemo.

Tloaelo ea ho ikoetlisa e eketsa ts'ebeliso ea lik'halori, e etsa hore 'mele o je tsoekere le lik'habohaedreite tse ngata lijong, o fokotsa menyetla ea ho fetoloa triglycerides.

Boikoetliso bo loketseng ka ho fetisisa ke boikoetliso ba aerobic, joalo ka ho matha, ho tsamaea kapa ho qhomela, mme e lokela ho etsoa letsatsi le letsatsi bonyane metsotso e 30. Sheba mehlala e 7 ea boikoetliso ba aerobic boo u ka bo lekang.

5. Ja lihora tse ling le tse ling tse 3

Ho ja ka mokhoa o tloaelehileng ho thusa ho hlophisa tlhahiso ea insulin, e leng hormone e hlahisoang ke manyeme le e ikarabellang ho thusa ho tsamaisa tsoekere liseleng, ho e etsa hore e sebelisoe eseng ho ipokellela ka mofuta oa triglycerides.

6. Etsa hore lijo li be le omega 3

Omega 3 ke mofuta oa mafura a phetseng hantle a thusang ho boloka bophelo bo botle ba pelo le methapo, mme ho latela liphuputso tse ling, ho bonahala ho thusa ho fokotsa maemo a triglycerides maling, haholo ha o ja lijo tse 2 tse nang le mafura ana ka beke.

Mehloli ea mantlha ea omega 3 ke litlhapi tse mafura, joalo ka tuna, salmon kapa sardine, empa e ka fumaneha hape le linate, lipeo tsa chia le linonyana tsa folaxe. Ntle le moo, ho a khonahala ho tlatselletsa omega 3, hantle tlasa tataiso ea ngaka kapa setsebi sa phepo.

Ithute ka lijo tse ling tse ruileng omega 3, melemo ea tsona le chelete e khothalletsoang.

Hlahloba malebela a mang ho setsebi sa rona sa phepo ho lokisa tsela eo re jang ka eona le triglycerides e tlase.

U ka tseba joang kotsi ea ho tšoaroa ke lefu la pelo

Infarction ke bothata bo tebileng bo etsahalang khafetsa ho batho ba nang le triglycerides e phahameng, haholo ha mafura a le teng ka mpeng. Haeba ho le joalo, bona kotsi ea ho ba le lefu la pelo, lefu la tsoekere kapa lefu la pelo, o sebelisa k'haravene ea rona:

Matšoao a triglycerides e phahameng

Matšoao a li-triglycerides tse phahameng ha a lule a le teng kamehla, leha ho le joalo, matšoao a mang a ka supang hore triglycerides ke ho bokella mafura ka mpeng le likarolong tse ling tsa 'mele le ponahalo ea lipokothong tse nyane tse' mala o sootho letlalong, haholoholo ho ea mahlong, litsoeng kapa menoana e tsejoang e le xanthelasma.

Bona ho eketsehileng ka matšoao a ka bang teng ha ho na le triglycerides e phahameng.

High triglycerides nakong ea bokhachane

Ho ba le maemo a phahameng a triglyceride nakong ea bokhachane ho tloaelehile. Nakong ena ho tloaelehile hore triglycerides e be makhetlo a mararo, empa leha ho le joalo, ho ikoetlisa khafetsa le ho fokotsa ts'ebeliso ea mafura le lik'habohaedreite le tsoekere ho bohlokoa.