Ƙwararrun triglycerides zai iya zama abin da zai taimaka wajen cututtukan zuciya da bugun jini. Mutanen da ke da ciwon sukari suna iya yin gwagwarmaya don gudanar da triglycerides kuma saboda ciwon sukari irin wannan cuta ne mai rikitarwa da ƙwayar cuta, akwai hanyoyi masu yawa da ciwon sukari zai iya taimakawa zuwa manyan triglycerides . A cewar Ƙungiyar Zuciya ta Amirka, sauye-sauye na rayuwa zai iya zama babban haɗari a tsaka-tsalle-da abinci da kuma motsa jiki kasancewa mahimman abubuwa.
Wasu daga cikin mahimman bayanai sun haɗa da, samun ciwon sukari karkashin iko mai kyau, motsa jiki, asarar nauyi, da shan taba. Bugu da ƙari, za ka iya ƙoƙarin rage matakanka na triglyceride ta hanyar guje wa abincin da ya ɗaga su da muhimmanci.
Wasu mutane suna da jigilar kwayoyin halitta zuwa manyan matakan triglyceride . Idan wannan matsalar ta gudana a cikin iyalinka, canje-canje na abincin zai taimaka amma bazai zama tasiri ba. Yi magana da likitanku game da magunguna waɗanda zasu taimaka.
Mene Ne Cikakkewa?
Triglycerides sune nau'in lipid wanda yawancin kifi ya kasance a cikin abinci da jiki. Suna kewaya a cikin jini jini, kuma a hade da cholesterol, samar da plasma lipids. Ana samo maganganu daga abincin da kuke ci ko an fitar da ku daga hanta kuma ana amfani da su don saduwa da bukatun makamashi na gajeren lokaci. Lokacin da abinci mai yawa ya cinyewa ko manyan kayan abinci mai girma ko abincin da ke dauke da ƙananan matakai mai sauƙi masu sauƙi, haɗarin ya canza zuwa triglycerides kuma ana adana shi azaman jiki.
Lokacin da ake buƙata, ammoni ya tsara sakin triglycerides don a iya amfani da su don makamashi.
Mene ne Abincin Abinci zai iya haifar da manyan ƙwararru?
- Sugar : Sauran abubuwa, irin su fructose, sune tushen magungunan triglycerides. Abu ne mai sauƙi in ci naman fructose mai yawa kamar yadda yake fuskantar alamun sakonni na jiki. Wannan zai haifar da wadataccen riba da ci gaba da haɓakar insulin (wanda zai haifar da yaduwar jini don karawa kuma yana haifar da haɗarin haɗari ga ciwon sukari na 2). Fructose yakan auku a cikin 'ya'yan itace kuma yana kara yawan abinci a matsayin mai zaki a cikin nau'i na fructose masara. Wannan ba yana nufin cewa ba za ku taba cin 'ya'yan itace ba zai iya zama zabiccen abinci kamar yadda yake dauke da bitamin, ma'adanai, fiber da ruwa. Duk da haka, idan kana da haɗari ko masu ciwon sukari ya kamata ka iya rage yawan 'ya'yanka zuwa fiye da guda biyu a kowace rana. Tambayi likitan ku ko mai cin abinci idan kuna da wasu tambayoyi game da wane zabi mafi kyau . Sauran sun hada da sukari wanda ya kamata a cinye sau da yawa ya hada da: syrup, zuma, sucrose, glucose, fructose, zuma ko maltose da aka jera a matsayin daya daga cikin sinadaran farko. Bugu da ƙari, ƙayyade amfani da abinci irin su candy, ice cream, yogurts masu annashuwa, masu juices da sauran abubuwan sha, hatsi, zuma, molasses, jams, jellies, da kuma 'ya'yan itace gwangwani. (Yayin da 'ya'yan itace masu sabo suna da fructose na al'ada, ƙwayar a cikin' ya'yan itace rage jinkirinsa.)
- Cats mai ƙanshi da masu fashi : Macizai mai tsintsaye suna da ƙarfi a cikin dakin da zazzabi kuma an samo su a cikin abinci mai laushi, nama mai laushi, fata mai kaza, kwai yolks, mai kifi, man shanu, man alade, ragewa, margarine, da abinci mai azumi. Sugar ƙwayoyi suna samfurin ƙwayoyi da aka samo su cikin abinci da yawa, irin su kwakwalwan kwamfuta, cookies, da wuri, da kayan donuts, da kayan inji mai inganci, da kuma kayan abincin. Har ila yau, ƙwayoyin magunguna sun kasance a cikin margarine, ragewa, abinci mai soyayyen abinci, da abinci mai sauri. Ku guje wa abincin da ke dauke da man fetur (duba lakabi) kuma a maimakon haka, zabi sunadarai mai yalwa, irin su nama marar fata marar fata, kifi, kiwo mai laushi, kwai fata, da legumes. Kyakkyawan zaɓin man zaitun man zaitun, man da canola, da man fetur.
- Gurasar da aka tsabtace ko abinci mai laushi : Gurasar da ake sarrafawa ko sarrafawa zai iya ƙara sugars kuma yawanci ya yi daga farin gari wanda zai iya ƙara triglycerides. Ka yi ƙoƙarin kauce wa wadatar da gurasa marar yisti, gurasar alkama, ko taliya. Kuma ku guje wa hatsi, da shinkafa, da jaka, da pizza, da kayan abinci, da bishiyoyi, da bishiyoyi. Abincin gwaninta yana hada da kayan lambu mai tsabta, irin su dankali. Maimakon haka, zabi abinci tare da 100% cikakkun hatsi, shinkafa shinkafa a maimakon madaidaicin shinkafa, da kuma kayan da ba kayan shafa.
- Barasa : Rigar barasa mai yawa ya haifar da hanta don kara yawan samar da triglyceride .
- Abincin calorie masu yawa : Calories wuce haddi ƙara matakan triglyceride. Kula da adadin kuzari da kuke cinye kuma kuyi kokarin kaucewa adadin kuzari fiye da yadda za ku iya ƙonawa ta hanyar aiki na jiki. Zaka iya ci gaba da lura da cin abincin kalori tare da kayayyakin aikin layi.
Akwai wasu irin abubuwancin da za su iya samun ƙananan ƙwayoyi?
Wasu nazarin sun nuna cewa muhimman albarkatun mai, irin su Omega-3 acid fatty zai iya taimakawa wajen ƙananan matakan triglyceride. Irin wannan kitsen yana samuwa a cikin kifin kifi, kamar salmon, sardines, mackerel, da tuna. Idan za ta yiwu, da nufin cin naman kifi a kalla sau biyu a mako. Omega-3 acid mai mahimmanci ana samuwa a cikin walnuts, tsaba flax, canola man, da kuma abincin da aka yi da soya.
Kayan kifaye ko omega-3 kari ma suna iya samuwa kuma zai iya kasancewa mai kyau a cikin tsarin kulawa. Kafin ƙarawa, ya kamata ka tuntuɓi likitanka.
Bugu da ƙari, cin abinci mai kyau, mai arziki a cikin samfurori masu fibrous, irin su kayan lambu zasu iya taimakawa wajen ƙananan matakan triglyceride. Gudanar da yin amfani da kayan lambu na yau da kullum a kowace rana (ɗaya shine 1/2 kofin dafa shi ko 1 raw raw).
Sources
Angelopoulos, TJ; Lowndes J; Melanson, KJ, Nguyen, V; Huffman, A; Rippe, JM. "Hanyoyin Kasuwancin Fructose da Magungunan Cibiyar Gurasar Maganin Gurasar Gurasar Dukiyar Aiki da Uric Acid." J Nutr Afrilu 20 2009 139 (6): 1242S-1245S
Sharuɗan Abincin Dama don Rage Triglycerides. Palo Alto Foundation Foundation. http://www.pamf.org/southasian/video/tri.html
Ta yaya Abinci ke Cutar Turawa? Cleveland Clinic. http://my.clevelandclinic.org/services/heart/prevention/risk-factors/cholesterol/triglycerides
Qi, Qibin; Liang, Liming; Doria, Alessandro; Hu, Frank B; da Qi, Lu. "Tsarin Halitta ga Dyslipidemia da Rubutun Cututtukan Halitta 2 a Cohorts na Biyu." Ciwon sukari Feb 7 2012 61 (3): 745-752
Tackling Triglycerides: 8 Hanyoyi don warware babban Fat Matsala. Harvard Health Publications. http://www.health.harvard.edu/press_releases/tackling-triglycerides
Triglycerides. Ƙungiyar Zuciya ta Amirka. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Triglycerides_UCM_306029_Article.jsp#.T167BfUZ-dk