Li-triglycerides tse phahameng li ka baka tšoaetso ea pelo le lefu la pelo. Batho ba nang le lefu la tsoekere ba atisa ho thatafalloa ho laola triglycerides le hobane lefu la tsoekere le le thata ebile le thata, ho na le mekhoa e mengata ea lefu la tsoekere e ka tlatsetsang ho phahameng ka katleho ea triglycerides . Ho ea ka American Heart Association, liphetoho tsa mekhoa ea bophelo li ka etsa hore ho be le tobo e kholo ea triglycerides e phahameng-le lijo le boikoetliso e le tsa bohlokoa.
Tse ling tsa likarolo tsa bohlokoa li kenyelletsa, ho fumana lefu la tsoekere tlas'a taolo e nepahetseng, ho ikoetlisa, ho boima boima le ho khaotsa ho tsuba. Ho phaella moo, o ka leka ho theola maemo a hau a triglyceride ka ho qoba lijo tse ba phahamisang haholo.
Batho ba bang ba na le liphatsa tsa lefutso tse hlahisang li-triglyceride tse phahameng . Haeba bothata bona bo kena malapeng a hau, liphetoho tsa lijo li tla 'ne li thuse empa li ka' na tsa se ke tsa atleha. Bua le ngaka ea hau ka meriana e ka thusang.
Li-Triglycerides ke Eng?
Triglycerides ke mofuta oa lipilisi tseo mafura a mangata a leng lijong le 'mele. Li potoloha mali a mali, 'me li kopantsoe le k'holeseterole, li theha plasma lipids. Triglycerides li fumanoa lijong tseo u li jang kapa li lokolloa sebeteng 'me li sebelisetsoa ho finyella litlhoko tsa nakoana. Ha lijo tse ngata haholo li ja kapa lijo tse ngata tse nang le lik'habohaedreite tse ngata, ho fetela ho fetoloa ho triglycerides 'me ho bolokoa e le mafura a' mele.
Ha ho hlokahala, li-hormone li laola ho lokolloa ha triglycerides e le hore li ka sebelisoa bakeng sa matla.
Mefuta ea Lijo tsa Mofuta Ofe e ka Etsang Hore Lintho Tse Phahameng Tse Ntle li be Teng?
- Tsoekere : Tsoekere e bonolo, e kang fructose, ke mohloli o tloaelehileng oa triglycerides e phahameng. Ho bonolo ho ja fructose haholo haholo kaha ho bonahala eka e fetela lipontšo tsa satiety tsa 'mele. Sena se ka etsa hore ho be le boima ba 'mele le ho nts'etsopele ha insulin ho thibela (e ka etsang hore tsoekere ea mali e eketsehe' me e fana ka kotsi e bakang lefu la tsoekere la mofuta oa 2). Fructose e hlaha ka tlhaho litholoana 'me e kenngoa lijong tse ngata e le monate o motsoako o nang le sirapo ea poone e phahameng-fructose. Sena ha se bolele hore ha ho mohla o ka jang litholoana-litholoana e ka ba khetho e nepahetseng ea lijo kaha e na le livithamine, diminerale, fiber le metsi. Leha ho le joalo, haeba u e-na le li-triglycerides tse phahameng kapa lefu la tsoekere, mohlomong u lokela ho fokotsa litholoana tsa hau ho feta li-servings tse peli ka letsatsi. Botsa ngaka kapa setsebi sa hau sa lijo haeba u e-na le lipotso mabapi le hore na ke liqeto life tse ntle tse ntle . Tse ling tsa tsoekere tse kenyelletsoeng tse lokelang ho sebelisoa hangata li kenyeletsa: sirapo ea poone, mahe a linotši, sucrose, glucose, fructose, mahe a linotši kapa maltose tse bontšitsoeng e le e 'ngoe ea lisebelisoa tsa pele. Ho phaella moo, fokotsa lijo tseo u li jang tse kang candy, ice cream, li-yogurts tse monate tse monate, lero le monate le lino tse ling, lijo-thollo, mahe a linotši, molasses, jams, jellies le litholoana tsa makotikoting. (Le hoja litholoana tse ncha li e-na le fructose ka tlhaho, fiber e litholoana e fokotsa tšelo ea eona.)
- Li-saturated le li-trans : Lihlahisoa tse khotsofatsang li tiile ka mocheso oa mocheso 'me li fumanoa lijong tse halikiloeng, nama e khubelu, letlalo la kana, mahe a linku, lebese le phahameng, mafura, bohobe, khutsufatso, margarine le lijo tse potlakileng. Lihlahisoa tsa li-trans li na le mafura a hydrogenated 'me li fumanoa lijong tse ngata tse entsoeng ka har'a packaged, tse kang likopi, li-cookie, mahobe, li-donuts, li-popcorn tsa microwave le likhapa. Lihlahisoa tsa li-trans li boetse li teng margarine, ho khutsufatsa, lijo tse halikiloeng le lijo tse potlakileng. Qoba lijo tse nang le oli e kenelletseng (sheba sekoahelo) mme ho e-na le hoo, khetha liprotheine tse omeletseng, tse kang nama e tšoeu e sa tšoeu, tlhapi, lebese le tlaase, mahe a makhooa le limela. Liqeto tse ntle tsa oli ke oli ea mohloaare, oli ea canola, le oli ea peanut.
- Lijo tse hloekisitsoeng kapa lijo tsa starchy : Lithollo tse hloekisitsoeng kapa tse nkiloeng li ka eketsa tsoekere 'me ka tloaelo li entsoe ka phofo e tšoeu e ka eketsang triglycerides. Leka ho qoba bohobe bo tšoeu bo nonneng kapa bo bobebe, bohobe ba koro kapa pasta. Hape u qobe lijo-thollo tse tsoekere, raese e lekaneng, li-bagels, pizza, li-pastries, pie, cookies le likuku. Lijo tse nang le starchy li akarelletsa meroho e phahameng ea limela, tse kang litapole. Ho e-na le hoo, khetha lijo tse nang le lithollo tse 100%, lijo-thollo tse telele ho e-na le raese e sa lekaneng, le meroho e seng ea starchy.
- Joala : Ho noa haholo joala ho etsa hore sebete se eketse tlhahiso ea triglyceride .
- Lijo tse phahameng tsa khalori : Lik'hilojule tse eketsehileng li eketsa litekanyetso tsa triglyceride. Ela hloko lik'hilojule tseo u li jang mme u leke ho qoba ho ja lik'hilojule tse ngata ho feta tseo o ka li chesang ka liketsahalo tsa 'mele. U ka boloka tlaleho ea lik'halori tsa hau ka lisebelisoa tsa inthanete.
Na ho na le Mefuta e Meng ea Lijo Tse ka Etsang Hore Triglycerides e theoha?
Liphuputso tse ling li bontša hore mafura a mafura a mafura, a kang Omega-3 fatty acids a ka thusa maemong a tlase a triglyceride. Mafura ana a fumanoa linthong tse mafura, tse kang saalmon, sardine, mackerel le tuna. Haeba ho khoneha, ikemisetsa ho ja tlhapi ea mafura bonyane habeli ka beke. Li-omega-3 fatty acids li fumanoa le linnong, peo ea folaxe, oli ea canola le lijo tse entsoeng ka soya.
Oli ea tlhapi kapa lisebelisuoa tsa omega-3 li fumaneha hape e ka 'na ea e-ba phaello e ntle ho tlhokomelo ea hau. Pele o tlatsetsa, o lokela ho buisana le ngaka ea hau.
Ho phaella moo, lijo tse nang le phepo e nepahetseng, tse nang le metsoako ea li-fibrous, tse kang meroho li ka thusa ho theola marang-rang a triglyceride. Ikemisetsa ho fumana mefuta e meraro ea meroho letsatsi le leng le le leng (e sebelisoang ke 1/2 senoelo se phehiloeng kapa kopi e le 'ngoe e tala).
Lisebelisoa
Angelopoulos, TJ; Lowndes J; Melanson, KJ, Nguyen, V; Huffman, A; Rippe, JM. "Phello ea Phahameng e Khōlō-Fructose Mahlaseli a Motsoako oa Triglycerides le Uric Acid." J Lihlahisoa April 20 2009 139 (6): 1242S-1245S
Tataiso ea Lijo bakeng sa ho Fokotsa Triglycerides. Mokhatlo oa Bongaka oa Palo Alto. http://www.pamf.org/southasian/video/tri.html
Kamoo Lijo li Amang Triglycerides. Cleveland Clinic. http://my.clevelandclinic.org/services/heart/prevention/risk-factors/cholesterol/triglycerides
Qi, Qibin; Liang, Liming; Doria, Alessandro; Hu, Frank B; le Qi, Lu. "Ho ipapisa le liphatsa tsa lefutso ho Dyslipidemia le Mofuta oa 2 oa lefu la tsoekere le kotsi Likotsing tse peli Tse ka Phelang." Lefu la tsoekere Feb 7 2012 61 (3): 745-752
Ho sebetsana le Triglycerides: Litsela tse 8 tsa ho rarolla bothata bo boholo ba mafura. Harvard Lingoliloeng Tsa Bophelo. http://www.health.harvard.edu/press_releases/tackling-triglycerides
Triglycerides. Mokhatlo oa American Heart. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Triglycerides_UCM_306029_Article.jsp#.T167BfUZ-dk