Qib qib triglyceride nce yog qhov teeb meem txhawj xeeb, vim tias lawv tuaj yeem ua rau muaj kev pheej hmoo mob plawv thiab mob stroke. Yog tias koj xav txo koj cov qib triglyceride sai, cov kev hloov hauv lub neej hauv qab no thiab cov tshuaj tuaj yeem cuam tshuam loj rau koj kev noj qab haus huv.
Kauj ruam
Txoj Kev 1 ntawm 3: Hloov Koj Cov Khoom Noj
Kauj Ruam 1. Zam kev noj zaub mov qab zib
Ntxiv cov piam thaj thiab ua kom qab zib tuaj yeem nce qib triglyceride, yog li txoj hauv kev nrawm tshaj plaws los txo lawv yog txo koj cov piam thaj kom tsawg. Qhov no tshwm sim vim tias cov ntsiab lus calories uas tsis xav tau hauv qab zib yuav hloov pauv mus rau hauv triglycerides (hauv daim ntawv ntawm rog) thiab tom qab ntawd khaws cia hauv lub cev.
- Txwv koj cov piam thaj ntxiv kom tsis pub ntau tshaj 5-10% ntawm cov calories. Qhov no txhais tau tias txwv kev noj qab zib rau cov poj niam yog 100 calories ib hnub, thaum rau txiv neej nws yog 150 calories ib hnub.
- Zam cov khoom qab zib thiab kua txiv hmab txiv ntoo tuab.
Kauj Ruam 2. Txo kev noj cov carbohydrates yooj yim
Cov txhuv dawb thiab qhob cij ua los ntawm cov hmoov nplej lossis semolina tuaj yeem nce qib triglyceride hauv qee tus neeg. Yog tias koj tus kws kho mob xav tias qhov no yuav ua teeb meem rau koj lub cev, sim txiav rov qab ntawm cov carbohydrates yooj yim los pab txo koj cov qib triglyceride.
- Tsis txhob noj cov carbohydrates yooj yim, xaiv cov nplej zom thiab qhob cij ua los ntawm cov nplej tag nrho.
- Tsis txhob noj koj cov carbohydrates tag nrho, thiab nce kev noj cov protein hauv koj cov zaub mov. Cov protein muaj qis dua "glycemic index" dua li carbohydrates. Qhov no txhais tau tias cov protein tau nqus qeeb dua rau hauv cov hlab ntshav. Yog li, nce kev noj cov protein muaj txiaj ntsig zoo tsis tsuas yog txo cov ntshav qab zib, tab sis kuj tseem qib "lipid" (suav nrog triglycerides) hauv cov ntshav. Kev noj qab haus huv cov rog kuj tseem muaj txiaj ntsig zoo ntawm kev noj haus vim tias lawv tuaj yeem tswj ntshav qab zib thaum txo qis triglycerides.
Kauj Ruam 3. Txhob haus cawv
Dej cawv tuaj yeem nce qib triglyceride, tshwj xeeb tshaj yog rau cov tib neeg uas nkag siab zoo rau nws cov teebmeem. Yog li, koj tau hais qhia kom tsis txhob haus cawv thaum sim txo qis qib triglyceride.
Thaum koj cov qib triglyceride rov qab zoo li qub, koj tuaj yeem pib haus dua. Txawm li cas los xij, sim tsis txhob noj nws ntau dhau lossis ntau dhau, vim tias nws tuaj yeem rov ua rau koj qib triglyceride ntau dua
Kauj Ruam 4. Ua kom koj tau txais cov omega-3 fatty acids ntau ntxiv
Omega-3 fatty acids tau suav tias yog "zoo" cov rog thiab siv lawv tsis tu ncua tuaj yeem pab koj lub cev qis dua qib triglyceride.
- Noj li 2 pluag mov ntawm cov rog rog txhua lub lim tiam. Yog tias koj ua qhov no tsis tu ncua, koj yuav pom qhov txawv ntawm koj qib triglyceride.
- Cov rog rog uas muaj nplua nuj nyob hauv omega-3 fatty acids suav nrog salmon, mackerel, sardines, tuna, thiab trout.
- Lwm qhov chaw ntawm omega-3 fatty acids muaj xws li flaxseed, flaxseed roj, taum pauv, legumes, walnuts, thiab cov zaub ntsuab ntsuab tsaus. Sim ntxiv cov khoom xyaw no rau hauv koj cov khoom noj txhua hnub.
- Kev noj tshuaj zoo omega-3 fatty acid tuaj yeem muaj txiaj ntsig zoo vim tias lawv pab ua kom tag nrho omega-3/omega-6 piv.
Kauj Ruam 5. Noj zaub protein
Cov qib triglyceride tuaj yeem poob qis yog tias koj xaiv cov protein los ntawm cov nroj tsuag (ntau dua li cov nqaij liab).
- Cov taum qhuav, taum pauv, thiab taum pauv yog cov khoom muaj protein ntau.
- Koj kuj tseem tuaj yeem haus nqaij qaib ua qhov hloov pauv rau cov nqaij liab, vim nws muaj kev noj qab haus huv rau kev tswj cov qib triglyceride.
Kauj Ruam 6. Ua kom muaj fiber ntau ntxiv
Fiber tuaj yeem pab tswj kev nqus thiab zom zaub mov, thiab cov zaub mov muaj fiber ntau tuaj yeem txo qis koj cov triglyceride thiab cov qib roj cholesterol.
- Fiber sib xyaw nrog dej hauv cov hnyuv yuav tsim cov gel matrix uas tuaj yeem ntes cov rog. Yog li, fiber ntau tuaj yeem txo qis feem pua ntawm cov rog (suav nrog triglycerides) uas tau nqus rau hauv lub cev. Ib qho ntxiv, fiber ntau kuj tseem muaj txiaj ntsig zoo rau kev tswj kev noj qab haus huv hauv lwm txoj hauv kev.
- Txhawm rau kom muaj fiber ntau ntxiv, nce qhov feem ntawm cov nplej tag nrho hauv koj cov zaub mov. Koj tseem yuav tsum nce koj li kev noj cov txiv ntoo, txiv hmab txiv ntoo, thiab zaub.
- Fiber kuj tseem yuav ua rau koj zoo siab, yog li tiv thaiv koj los ntawm kev noj ntau dhau.
- Haus dej ntau dua thaum ua kom koj cov fiber ntau tau txais. Lossis koj yuav mob plab me ntsis mus rau mob hnyav.
Kauj Ruam 7. Saib xyuas koj cov rog kom tsawg
Cov roj ntau thiab cov rog trans yog qhov txaus ntshai heev. Yog li, txo kev noj cov rog li ntau li ntau tau yog qhov muaj txiaj ntsig zoo rau kev tswj hwm koj qib triglyceride.
- Cov zaub mov ntim thiab cov zaub mov nrawm yog qhov tseem ceeb ntawm cov rog "phem" no. Cov khoom tsiaj thiab txhua yam khoom noj ua los ntawm cov roj zaub uas muaj hydrogen xws li butter, lard, thiab margarine kuj tseem yuav muaj teeb meem.
- Hloov mus rau mono thiab poly unsaturated rog. Koj lub cev xav tau cov rog, thiab cov rog tsis txaus tau suav tias yog kev xaiv noj qab haus huv thiab yuav tsis nce qib triglyceride ntau dhau. Cov peev txheej ntawm cov rog tsis txaus suav nrog roj txiv roj, roj canola, txhuv nplej, roj txiv ntseej, thiab roj flaxseed.
Kauj Ruam 8. Txwv kom tsis pub muaj fructose
Fructose yog suab thaj uas pom muaj nyob hauv cov txiv hmab txiv ntoo, zib ntab, thiab qee hom qab zib. Kev txwv koj cov khoom noj fructose kom tsis pub ntau tshaj 50 txog 100 grams hauv ib hnub tuaj yeem pab koj txo koj cov qib triglyceride sai dua.
- Txiv hmab txiv ntoo nrog cov ntsiab lus qis fructose suav nrog apricots, txiv kab ntxwv, cantaloupe, txiv pos nphuab, avocados, thiab txiv lws suav; nov yog kev noj qab haus huv xaiv txiv hmab txiv ntoo yog tias koj xav noj txiv hmab txiv ntoo.
- Cov txiv hmab txiv ntoo uas muaj cov ntsiab lus fructose siab dua suav nrog txiv nkhaus taw, txiv tsawb, txiv tsawb, txiv quav ntswv nyoos, txiv pears, txiv ntoo, txiv duaj, txiv puv luj, thiab txiv pos nphuab; Cov no yog cov txiv hmab txiv ntoo uas yuav tsum tau zam, lossis tsawg kawg txwv lawv kev siv.
Txoj Kev 2 ntawm 3: Hloov Cov Kev Ua Si thiab Lub Neej
Kauj Ruam 1. Kho koj cov calories kom tsawg
Ua tib zoo saib seb muaj pes tsawg calories koj haus txhua hnub, thiab txiav txim siab txo lawv (tham nrog koj tus kws kho mob kom pom lub hom phiaj uas nyab xeeb thiab ua tau tiav).
- Txoj kev no muaj txiaj ntsig tshwj xeeb tshaj yog tias koj rog dhau lossis rog. Kev rog dhau tuaj yeem yog qhov ua rau nce qib triglyceride.
- Cov poj niam feem ntau yuav tsum noj 1,200 calories txhua hnub, thaum cov txiv neej feem ntau yuav tsum noj 1,800 calories txhua hnub (qhov kev noj cov calories no yuav txawv raws qib kev ua ub no thiab lwm yam). Yog tias koj txoj kev noj qab haus huv xav kom koj poob phaus lossis noj zaub mov kom tsawg, koj tus kws kho mob yuav sau ntawv noj zaub mov tshwj xeeb nrog cov calories tsawg. Txawm li cas los xij, koj yuav tsum tsis txhob pib noj zaub mov yam tsis tau kev tso cai los ntawm koj tus kws kho mob.
- Tsis tas li, tsis txhob noj khoom noj txom ncauj hmo ntuj ua ntej yuav mus pw.
Kauj Ruam 2. Noj cov khoom me me
Noj cov khoom me me feem ntau zoo dua noj 2 lossis 3 zaug tab sis feem ntau.
Kauj Ruam 3. Qoj ib ce
Kev tawm dag zog nruab nrab yog ib feem tseem ceeb ntawm kev rau siab txo qis cov roj cholesterol thiab qib triglyceride.
- Tsis txhob ua ib ce hnyav tam sim ntawd. Koj yuav xav tias kev tawm dag zog lub zog yuav txo qis koj cov qib triglyceride sai dua, tab sis qhov kev xaiv no muaj qhov tsis zoo nyob rau lub sijhawm ntev. Pib tawm nrog kev tawm dag zog ib ce hnyav dhau yuav ua rau koj muaj feem yuav tso sai sai. Yog li pib nrog 10 feeb ntawm kev tawm dag zog txhua hnub, thiab nce lub sijhawm 1 lossis 2 feeb txhua lub lim tiam kom txog thaum koj tuaj yeem ua haujlwm li 30-40 feeb.
- Hloov hom kev qoj ib ce uas koj ua. Piv txwv li, taug kev hnub no, tom qab ntawd caij tsheb kauj vab rau hnub tom ntej, thiab txuas ntxiv nrog kev tawm dag zog ua raws cov vis dis aus hnub tom ntej. Channel koj txoj kev muaj tswv yim. Los ntawm kev koom nrog ntau yam kev tawm dag zog rau hauv koj li haujlwm niaj hnub ua, koj yuav tsis tau dhuav sai. Nws tseem yuav pab koj nrhiav kev ua kis las lom zem!
Kauj Ruam 4. Txiav luam yeeb
Kev txiav luam yeeb yog ib kauj ruam tseem ceeb heev kom txo qib triglyceride.
- Kev haus luam yeeb ua rau muaj ntau yam teeb meem hauv plawv, uas suav nrog nce ntshav khov, ua rau cov hlab ntsha puas tsuaj, thiab tswj tsis tau cov qib hauv cov ntshav (suav nrog triglycerides).
- Kev txiav luam yeeb yuav muaj kev cuam tshuam zoo rau koj kev noj qab haus huv. Sim nrhiav qhov kev pab cuam txiav kev haus luam yeeb nyob ze koj. Lossis, mus ntsib kws kho mob uas tuaj yeem muab kev txhawb nqa thiab kev taw qhia.
Txoj Kev 3 ntawm 3: Siv Tshuaj
Kauj Ruam 1. Siv fibrates
Feem ntau siv fibrates suav nrog gemfibrozil thiab fenofibrate.
- Fibrates yog cov sib txuas ntawm cov carboxylic acids, cov organic organic uas muaj cov pa roj carbon thiab hydrogen. Qhov xwm txheej ntawm qhov sib xyaw no yog amphiphatic, uas txhais tau tias nws tuaj yeem yaj hauv cov rog thiab dej.
- Cov tshuaj no yuav nce qib HDL thiab qib qis triglyceride. Nws ua haujlwm los ntawm kev txo qis cov khoom tsim tawm ntawm triglyceride los ntawm lub siab.
- Nco ntsoov tias fibrates tuaj yeem ua rau lub plab zom mov thiab ua rau daim siab ua rau tawv nqaij, nrog rau cov pob zeb. Cov tshuaj no kuj tseem txaus ntshai thaum siv nrog cov tshuaj ua kom ntshav qis, thiab tuaj yeem ua rau cov leeg puas thaum siv nrog tshuaj statin.
Kauj Ruam 2. Sim nicotinic acid
Feem ntau siv nicotinic acid yog niacin.
- Nicotinic acid kuj tseem yog cov carboxylic acid sib xyaw.
- Zoo li fibrates, nicotinic acid txo qis lub siab lub peev xwm los tsim cov triglyceride nqa cov khoom hu ua VLDL, lossis cov lipoprotein ntom ntom heev.
- Nicotinic acid yuav nce qib HDL roj (cov roj cholesterol zoo) siab dua li cov tshuaj zoo sib xws.
- Tham nrog koj tus kws kho mob ua ntej siv cov nicotinic acid, vim nws tuaj yeem cuam tshuam nrog lwm cov tshuaj thiab muaj kev phom sij txaus ntshai.
- Cov kev mob tshwm sim loj uas yuav tshwm sim muaj xws li ua pa nyuaj, mob plab hnyav, jaundice, thiab mob taub hau. Thaum cov kev mob tshwm sim no tsis tshua muaj, koj yuav tsum paub txog lawv.
Kauj Ruam 3. Nrhiav kom paub txog cov tshuaj omega-3 fatty acid supplement
Noj omega-3 fatty acids uas yog ib txwm tuaj yeem txo qis triglyceride qib, tab sis cov tshuaj omega-3 fatty acid ntau ntxiv los ntawm cov ntawv yuav tshuaj muaj txiaj ntsig ntau ntawm kev txo qis triglyceride.
- Cov tshuaj Omega-3 fatty acid feem ntau muaj nyob hauv daim ntawv ntawm cov roj ntses.
- Tsuas yog siv cov tshuaj ntau ntxiv hauv qhov kev qhia thiab saib xyuas ntawm kws kho mob, vim nws tseem tuaj yeem cuam tshuam nrog lwm cov tshuaj. Omega-3 qib uas siab dhau tuaj yeem ua rau cov ntshav thiab txo cov ntshav siab. Omega-3 ntau dhau tuaj yeem ua rau cov ntshav qab zib ntau ntau thiab cuam tshuam nrog lub siab ua haujlwm, nrog rau ua rau muaj kev puas siab puas ntsws.
Kauj Ruam 4. Kawm paub ntau ntxiv txog statins
Cov tshuaj statin feem ntau siv yog atorvastatin. Lwm yam tshuaj statin suav nrog fluvastatin, lovastatin, pivastatin, pravastatin, rosuvastatin, thiab simvastatin.
- Cov tshuaj no tuaj yeem txo qis cov roj (cholesterol) los ntawm kev thaiv cov enzyme HMG-CoA reductase. Lub luag haujlwm tseem ceeb ntawm cov enzyme no yog tsim cov roj (cholesterol).
- Cov txiaj ntsig tseem ceeb ntawm statins yog txo qis LDL cov roj (cholesterol). Cov tshuaj no tseem tuaj yeem txo qis triglycerides, tab sis cov txiaj ntsig me dua li cov tshuaj zoo sib xws.
- Cov kev mob tshwm sim ntawm statins tsis tshua muaj tab sis hnyav heev. Kev rhuav tshem cov leeg nqaij yog qhov cuam tshuam loj ntawm statins, tshwj xeeb tshaj yog thaum siv nrog fibrates. Statins kuj tseem tuaj yeem ua teeb meem rau daim siab thiab ua rau muaj kev pheej hmoo ntawm ntshav qab zib.
- Paub txog cov tsos mob ntawm kev noj ntau dhau ntawm omega-3. Cov tsos mob no suav nrog oily/pob txuv tawv nqaij, nce qab los noj mov, roj plaub hau, thiab tsis qab los.
Lub tswv yim
- Ua ntej yuav hloov pauv yam tseem ceeb rau koj kev noj qab haus huv, koj yuav tsum nkag siab tias yog vim li cas. Qib qib triglyceride nce yog ib qho tseem ceeb uas yuav ua rau mob plawv (uas suav nrog mob plawv, mob hlab ntsha tawg, thiab atherosclerosis lossis tawv ntawm phab ntsa hlab ntshav).
- Triglycerides tseem ua lub luag haujlwm hauv cov txheej txheem metabolic. Txhua tus neeg uas muaj peb lossis ntau dua ntawm cov xwm txheej no tau kuaj pom nrog cov kab mob metabolic: nce ntshav siab, nce qib triglyceride ntau ntxiv, nce HDL cov roj (cholesterol) ntau ntxiv, nce lub duav ib ncig, thiab/lossis nce qib ntshav qab zib. Cov tsos mob no yog tus kab mob tshwm sim los ntawm kev ua neej nyob thiab tuaj yeem ua rau muaj kev pheej hmoo mob plawv, ntshav qab zib, kab mob siab thiab qee yam mob qog noj ntshav. Yog li, ntawm no yog lwm qhov laj thawj uas koj yuav tsum tswj hwm koj qib triglyceride.
- Ua ntej koj hloov koj txoj kev ua neej mus rau qhov zoo dua, suav nrog kev noj zaub mov thiab kev tawm dag zog (nrog tshuaj raws li xav tau thiab qhia los ntawm koj tus kws kho mob), sai dua koj yuav zoo siab thiab pib noj qab haus huv thiab vam meej hauv lub neej. Qee zaum qhov nyuaj tshaj plaws tau pib, thiab dhau sijhawm koj yuav muaj kev zoo siab ntxiv thaum koj nce qib!
