13 mau ala maʻalahi e hoʻohaʻahaʻa i kāu mau Triglycerides

Anter

• 1. Lilo Kekahi Kaumaha
• 2. Palena i kāu loaʻa kō
• 3. E hāhai i kahi papaʻai low-carb
• 4. ʻAi Hou Fiber
• 5. Hoʻomaʻamaʻa mau
• 6. Pale aku i nā momona momona
• 7. E ʻai i ka iʻa momona i ʻelua pule
• 8. E hoʻonui i kāu ʻai ʻana i nā momona momona ʻole
• 9. Hoʻonohonoho i kahi papaʻaina maʻamau
• 10. E kaupalena i ka inu ʻona ʻana
• 11. Hoʻohui Soy Protein i kāu papaʻai
• 12. E ʻai hou i nā hua lāʻau
• 13. E hoʻāʻo i kahi mea hoʻohui kūlohelohe
• Ka Laina Lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO Triglycerides kahi ʻano momona i loaʻa i kou koko.

Ma hope o kāu ʻai ʻana, hoʻololi i kou kino i nā calorie āu e pono ʻole ai i triglycerides a mālama iā lākou i loko o kāu mau momona momona e hoʻohana ʻia no ka ikehu ma hope.

ʻOiai ʻoe e pono i nā triglycerides e hoʻolako i kou kino me ka ikehu, ʻo ka nui o nā triglycerides i loko o kou koko e hiki ai ke hoʻonui i kou makaʻi o ka maʻi puʻuwai ().

Ma kahi o 25% o nā mākua ma ka US i hoʻonui i nā triglycerides koko, i hoʻonohonoho ʻia ma ke ʻano he kiʻekiʻe ma mua o 200 mg / dL (2.26 mmol / L). ʻO ka momona, ka maʻi diabetes kāohi ʻole ʻia, ka hoʻohana ʻana i ka waiʻona maʻamau a me ka papaʻai calorie kiʻekiʻe hiki ke kōkua i nā pae triglyceride koko kiʻekiʻe.

ʻImi kēia ʻatikala i nā ʻano 13 e hōʻemi maoli ai i kāu mau triglycerides koko.

1. Lilo Kekahi Kaumaha

Ke ʻai ʻoe i nā mea ʻoi aku ka nui o ke kala ma mua o kāu e pono ai, hoʻolilo kou kino i kēlā mau calorie i mau triglycerides a mālama iā lākou i nā momona momona.

ʻO ia ke kumu o ka lilo ʻana o ke kaupaona kahi ala kūpono e hoʻohaʻahaʻa ai i kāu pae triglyceride pae.

I ka ʻoiaʻiʻo, ua hōʻike ʻia ka noiʻi ʻana o ka lilo ʻana o kahi 5-10% haʻahaʻa o ke kaumaha o kou kino e hiki ai ke hōʻemi i nā triglycerides koko e 40 mg / dL (0.45 mmol / L) ().

ʻOiai ka pahuhopu e hoʻomau i ka hoʻēmi kino i ka wā lōʻihi, ua ʻike ʻia nā noiʻi ʻana he hiki ke hopena ka hopena o ke kaupaona ʻana i nā pae triglyceride koko, ʻoiai inā loaʻa hou iā ʻoe kekahi o nā kaupaona.

Hoʻokahi kahi noiʻi i kau ʻia i ka poʻe komo i haʻalele i kahi papahana hoʻokele kaumaha. ʻOiai ua loaʻa hou iā lākou ke kaupaona ua nalowale lākou i eiwa mau mahina ma mua, ua mau ko lākou mau triglyceride koko he 24-26% haʻahaʻa ().

ʻO ka nalowale ʻana ma kahi o 5% o kou kaumaha o ke kino i hōʻike ʻia i kahi hopena mau i ka hōʻemi ʻana i nā pae triglyceride koko.

2. Palena i kāu loaʻa kō

Hoʻohui ʻia ke kō i kahi ʻāpana nui o kaʻai a ka poʻe he nui.

ʻOiai ka American Heart Association e paipai i ka ʻai ʻana ma mua o 6-9 teaspoon o ka kō i hoʻohui ʻia i kēlā lā i kēia lā, i ka makahiki 2008 ke ʻai nei ka ʻAmelika maʻamau ma kahi o 19 teaspoons i kēlā me kēia lā ().

Lurks ke kō hūnā i nā meaʻono, nā mea inu a me ka wai momona.

Hoʻohuli ʻia ke kō keu i kāu papaʻai i triglycerides, i hiki ke alakaʻi i ka hoʻonui ʻia o nā pae triglyceride koko, a me nā kumu pilikia ʻiʻo puʻuwai ʻē aʻe.

Ua hōʻike ʻia hoʻokahi makahiki he 15 mau makahiki e hōʻike ana i kēlā mau mea i hoʻopau ma ka liʻiliʻi he 25% o nā calorie mai ke kō i make i ka maʻi maʻi puʻuwai ma mua o 10% o nā calorie mai (kō).

Ua ʻike ʻia kahi noiʻi ʻē aʻe e pili ana ka ʻai ʻana i nā kō i hoʻohui ʻia me nā pae triglyceride kiʻekiʻe o ke koko i nā keiki ().

ʻO ka mea pōmaikaʻi, ua hōʻike ʻia kekahi mau noiʻi e hoʻohaʻahaʻa i nā papaʻaiʻai a me nā kō i hiki ke hōʻemi ʻia i nā triglycerides koko (,,).

ʻOiai ke pani nei i nā mea inu kō a me ka wai hiki ke hoʻoliʻiliʻi i nā triglycerides e aneane 29 mg / dL (0.33 mmol / L) ().

ʻO ka hoʻohaʻahaʻa ʻana i ke kō i kāu papaʻai mai ka soda, ka wai momona a me nā meaʻono e hiki ai ke hōʻemi i nā pae triglyceride koko.

3. E hāhai i kahi papaʻai low-carb

E like me ke kō i hoʻohui ʻia, hoʻololi ʻia nā carbs keu i kāu papaʻai i triglycerides a mālama ʻia i nā momona momona.

ʻAʻohe mea kupanaha, ua hoʻopili ʻia nā papaʻai low-carb i nā pae triglyceride haʻahaʻa o ke koko.

Nānā hoʻokahi kahi noiʻi 2006 i ke ʻano o ka hoʻopili ʻana o nā carb i nā triglycerides.

ʻO ka poʻe i hāʻawi ʻia i kahi papa ʻaina-momona e hāʻawi ana ma kahi o 26% o nā calorie mai ka carbs i nui nā kulu i nā pae triglyceride koko ma mua o nā mea i hāʻawi ʻia i nā papa ʻoi loa-carb e hāʻawi ana i 54% o nā calorie mai carbs ().

Nānā ʻia kahi haʻawina ʻē aʻe i nā hopena o nā papaʻai haʻahaʻa a kiʻekiʻe-ʻāpana kiʻekiʻe i loko o hoʻokahi makahiki. ʻAʻole wale ka nui o ke kaona o ka hui ʻo-low carb i lilo i ka paona, akā ua ʻoi aku ka nui o ka hoʻoliʻiliʻi i nā triglycerides koko ().

ʻO ka mea hope loa, ua hoʻohālikelike kahi aʻo 2003 i nā papaʻaina momona momona a me nā momona momona. Ma hope o ʻeono mau mahina, ua ʻike nā kānaka noiʻi ua iho nā triglycerides koko i 38 mg / dL (0.43 mmol / L) i ka hui low-carb a me 7 mg / dL (0.08 mmol / L) wale nō i ka hui momona momona ().

Ma hope o ka papaʻai low-carb hiki ke alakaʻi i kahi hōʻemi nui i nā pae triglyceride o ke koko, keu hoʻi ke hoʻohālikelike ʻia i ka papa momona momona.

4. ʻAi Hou Fiber

Loaʻa ka puluniu i nā huaʻai, nā mea kanu a me nā ʻanoʻa holoʻokoʻa.

ʻO nā kumuwaiwai maikaʻi ʻē aʻe o nā puluniu e pili ana i nā nati, nā cereal a me nā legume.

Hiki i ka nui o ka fiber i loko o kāu papaʻai ke hōʻemi i ka lawe ʻana o ka momona a me ke kō i loko o kāu ʻōpū liʻiliʻi, e kōkua ana e hoʻohaʻahaʻa i ka nui o nā triglycerides i loko o kou koko ().

I hoʻokahi noiʻi, ua hōʻike nā kānaka noiʻi i ka hoʻopili ʻana me ka puluniu raiki i hoʻemi ʻia nā triglycerides koko e 7-8% i waena o ka poʻe me ka maʻi diabetes ().

Nānā ʻia kahi noiʻi ʻē aʻe i ke kiʻekiʻe a me ka haʻahaʻa o nā papaʻai fiber i hoʻopili i nā pae triglyceride koko. Ua hoʻowalewale ka ʻai haʻahaʻa-fiber i 45% i nā lā ʻeono wale nō, akā i ka wā o ke fiber kiʻekiʻe, ua hoʻihoʻi ʻia nā triglycerides ma lalo o nā pae pae ().

Hoʻohui i ka fiber i kāu papaʻai mai nā huaʻai, nā mea kanu a me nā kīʻaha holoʻokoʻa hiki ke hōʻemi i nā triglycerides koko.

5. Hoʻomaʻamaʻa mau

Loaʻa ka pilina maikaʻi ʻo HDL kolesterol "Maikaʻi" me nā triglycerides koko, ʻo ia hoʻi hiki i nā kiʻekiʻe kiʻekiʻe o HDL cholesterol ke kōkua i nā triglycerides haʻahaʻa.

Hiki i ka hoʻolālā aerobic ke hoʻonui i nā kiʻekiʻe o HDL kolesterol i kou koko, a laila hiki ke hoʻohaʻahaʻa i nā triglyceride koko.

Ke hui ʻia me ka pohō o ke kaupaona, hōʻike nā haʻawina he maikaʻi loa ka hoʻoikaika kino aerobic i ka hōʻemi ʻana i nā triglycerides ().

ʻO nā laʻana o ka hoʻolālā aerobic e like me ka hele wāwae, jogging, paikikala a me ka ʻauʻau ʻana.

E pili ana i ka nui, paipai ka ʻAhahui Puʻuwai ʻAmelika e kiʻi ma kahi o 30 mau minuke hoʻoikaika kino i ʻelima mau lā i kēlā me kēia pule.

ʻO nā pōmaikaʻi o ka hoʻoikaika kino ʻana i nā triglycerides ʻike maopopo ʻia i nā regimens hoʻoikaika wā lōʻihi. Ua hōʻike ʻia kahi noiʻi ʻana no ka jogging ʻana no ʻelua hola i kēlā me kēia pule ma kahi o ʻehā mau mahina i alakaʻi ʻia ai i kahi emi nui o nā triglycerides koko ().

Ua ʻike ʻia kekahi mau noiʻi ʻē aʻe i ka hoʻomaʻamaʻa ʻana i kahi ʻoi aku ka kiʻekiʻe no ka manawa pōkole o ka manawa ʻoi aku ka maikaʻi ma mua o ka hoʻoikaika kino ʻana ma kahi haʻahaʻa haʻahaʻa no ka mea ʻoi aku ka lōʻihi ().

ʻO kahi papa hana hoʻoikaika mau me ka hoʻoikaika aerobic kiʻekiʻe hiki ke hoʻonui i ka HDL kolesterol "maikaʻi" a hoʻemi i nā triglycerides koko.

6. Pale aku i nā momona momona

ʻO nā momona trans arthetic kahi ʻano momona i hoʻohui ʻia i nā meaʻai i hana ʻia e hoʻonui i ko lākou ola papa.

ʻIke pinepine ʻia nā trans trans i nā meaʻai palai ʻia no nā mea kūʻai aku a me nā mea i hoʻomoʻa ʻia i hana ʻia me nā aila hydrogenated hapa.

Ma muli o kā lākou mau mea hoʻoweliweli, ua hāʻawi ʻia nā momona trans i nā pilikia olakino he nui, e like me ka hoʻonui ʻia o ka LDL kolesterol "maikaʻi" a me nā maʻi puʻuwai (,,).

Hiki i ka ʻai ʻana i nā momona trans ke hoʻonui i kāu pae triglyceride koko.

Ua hōʻike ʻia kahi noiʻi ua kiʻekiʻe loa nā pae triglyceride ke ukali nā mea komo i ka papaʻai me nā kiʻekiʻe a kaulike paha o nā momona trans, ke hoʻohālikelike ʻia i kahi papaʻai kiʻekiʻe i unsaturated oleic acid (20).

Ua loaʻa kekahi noiʻi ʻē aʻe i nā hopena like. Ma hope o ka papa hebedoma ʻekolu pule kiʻekiʻe i nā momona trans i hopena i nā pae triglyceride ʻoi aku ka kiʻekiʻe ma mua o ka papaʻai i kiʻekiʻe i ka momona momona ().

Hiki i kahi papaʻai kiʻekiʻe i nā momona trans ke hoʻonui i nā triglycerides koko a me ka hopena o ka maʻi puʻuwai. Palena i kāu ʻai ʻana i ka meaʻai i hoʻomoʻa ʻia, hoʻomoʻa ʻia a me nā mea palai e hoʻohaʻahaʻa i kāu lawe trans momona.

7. E ʻai i ka iʻa momona i ʻelua pule

Kaulana ka iʻa momona no kona pono ma ke olakino puʻuwai a me ka hiki ke hoʻohaʻahaʻa i nā triglycerides koko.

Loaʻa kēia ma muli o ka ʻike o ka omega-3 fatty acid, kahi ʻano o ka polyunsaturated fatty acid i manaʻo ʻia he mea nui, ʻo ia hoʻi pono ʻoe e hoʻopau ma kāu papaʻai.

ʻ recommendlelo nā ʻaoʻao no nā alakaʻi kai no nā ʻAmelika a me ʻAmelika Hui Pū ʻIa ʻAmelika e ʻai i ʻelua mau iʻa momona i kēlā me kēia pule.

ʻO ka ʻoiaʻiʻo, ʻo ka hana ʻana pēlā e hōʻemi ai i ka make o ka maʻi puʻuwai e 36% ().

Ua hōʻike kahi noiʻi 2016 i ka ʻai ʻana i ka salemona i ʻelua mau manawa i ka hebedoma e hoʻēmi nui i nā kaona triglyceride koko ().

ʻO Salmon, herring, sardines, tuna a me mackerel kekahi mau ʻano iʻa i kiʻekiʻe loa i ka omega-3 fatty acid.

Kiʻekiʻe ka iʻa momona i nā waikawa momona omega-3. Hiki i ka ʻai ʻana i ʻelua mau lawelawe i kēlā me kēia pule ke hoʻēmi i ka makaʻu o ka maʻi puʻuwai a hōʻemi i nā pae triglyceride.

8. E hoʻonui i kāu ʻai ʻana i nā momona momona ʻole

Hōʻike nā noiʻi e hiki i nā momona monounsaturated a polyunsaturated ke hōʻemi i nā pae triglyceride koko, keu hoʻi ke pani lākou i nā ʻano momona ʻē aʻe.

Loaʻa nā momona monounsaturated i nā meaʻai e like me ka aila ʻoliva, nā nati a me nā avocados. Aia nā momona momona polyunsaturated i nā aila mea kanu a me nā iʻa momona.

Ua kālailai ʻia kahi noiʻi i ka mea a 452 mau mākua i ʻai ai ma nā hola he 24 i hala iho nei, me ka nānā ʻana i nā ʻano momona a momona momona a momona.

Ua ʻike nā kānaka noiʻi ua pili ka lawe ʻana o ka momona momona me ka nui o nā triglycerides koko, ʻoiai ʻo ka momona momona polyunsaturated e pili pū ʻia me nā triglycerides koko haʻahaʻa ().

Ua hāʻawi ʻia kahi noiʻi ʻē aʻe i nā mea ʻelemakule ʻehā mau punetēpu o ka aila ʻōpio puupaʻa keu i kēlā me kēia lā no ʻeono pule. No ka lōʻihi o ke aʻo ʻana, ʻo kēia wale nō ke kumu o ka momona i hoʻohui ʻia i kā lākou papaʻai.

Ua hōʻike nā hopena i ka emi nui o nā pae triglyceride, a me ka nui o ke kolesterol a me nā pae kolamu LDL, hoʻohālikelike ʻia i ka pūʻulu hoʻomalu ().

I mea e hoʻonui ai i nā pono hoʻoliʻiliʻi triglyceride o nā momona momona ʻole, e koho i kahi momona olakino e like me ka aila ʻoliva a hoʻohana ia mea e pani i nā ʻano momona ʻē aʻe i kāu papaʻai, e like me nā momona trans a i ʻole nā ​​aila mea kanu i hana ʻia ().

Hiki i nā momona momona monounsaturated a polyunsaturated ke hoʻemi i nā pae triglyceride koko, keu hoʻi ke hoʻopau ʻia lākou ma kahi o nā momona ʻē aʻe.

9. Hoʻonohonoho i kahi papaʻaina maʻamau

ʻO ke kūpaʻa insulin kekahi kumu e hiki ai ke hoʻonā i nā triglycerides koko kiʻekiʻe.

Ma hope o kou ʻai ʻana i kahi pāʻina, hoʻouna nā hunaola i loko o kāu pancreas i kahi hōʻailona e hoʻokuʻu i ka insulin i loko o ke kahe o ke koko. ʻO ke insulin ka kuleana no ka lawe ʻana i ka glucose i kāu mau hunaola e hoʻohana ʻia no ka ikehu.

Inā loaʻa ka nui o ka insulin i loko o kou koko, hiki i kou kino ke kūʻē iā ia, e paʻakikī ana i ka hoʻohana pono ʻana o ka insulin. Hiki i kēia ke alakaʻi i kahi kūkulu ʻana o nā glucose ʻelua a me nā triglycerides i loko o ke koko.

ʻO ka mea pōmaikaʻi, ʻo ka hoʻonohonoho ʻana i kahi papa ʻai maʻamau hiki ke pale i ke kūpaʻa o ka insulin a me nā triglycerides kiʻekiʻe.

Ke hōʻike nei kahi kino noiʻi e ulu nei i nā papa ʻaina kūpono ʻole e hiki ai ke hōʻemi i ka ʻike o ka insulin, a me ka hoʻonui ʻana i nā mea maʻi maʻi puʻuwai e like me ka LDL a me ka nui o ka cholesterol (,).

Eia nō naʻe, huikau nā hōʻike i ka manawa o ka pāʻina ʻana.

Ua hōʻike ʻia kahi noiʻi ma 2013 i ka ʻai ʻana i ʻekolu mau meaʻai i kēlā me kēia lā i hōʻemi nui i nā triglycerides, i hoʻohālikelike ʻia me ka ʻai ʻana i ʻono mau ʻai i kēlā me kēia lā ().

Ma ka ʻaoʻao ʻē aʻe, ua hōʻike ʻia kahi noiʻi ʻē aʻe i ka ʻai ʻana i ʻeono mau ʻai i kēlā lā i kēia lā i mea e hoʻonui ai i ka nui o ka ʻike o ka insulin ma mua o ka ʻai ʻana i ʻekolu mau meaʻai i kēlā me kēia lā ().

Nānā ʻole i ka nui o nā meaʻai āu e ʻai nei i kēlā me kēia lā, hiki i ka ʻai mau ʻana ke hoʻomaikaʻi i ka ʻike insulin a hoʻohaʻahaʻa i nā pae triglyceride o ke koko.

ʻOiai maopopo ʻole ka noiʻi ʻana e pili ana ka hopena o ka ʻai i nā pae triglyceride koko, hōʻike nā noiʻi e hiki i ka hoʻonohonoho ʻana i kahi papa ʻaina maʻamau ke hoʻemi i nā maʻi maʻi maʻi puʻuwai a pale i ke kūpaʻa o ka insulin.

10. E kaupalena i ka inu ʻona ʻana

ʻO ka waiʻona he kiʻekiʻe i ke kō a me nā calorie.

Inā noho mau ʻole kēia mau calorie, hiki iā lākou ke hoʻolilo ʻia i triglycerides a mālama ʻia i nā hunaola momona.

ʻOiai ke ʻano o nā kumu like ʻole i loko o kahi pāʻani, hōʻike kekahi mau noiʻi e hiki i ka inu waiʻona kaulike ke hoʻonui i nā triglycerides koko a hiki i ka 53%, ʻoiai inā maʻamau kāu mau pae triglyceride e hoʻomaka me ().

Ua ʻōlelo ʻia, ua hoʻopili kekahi mau noiʻi ʻē aʻe i ka inu ʻona ʻana o ka rama i ka hoʻemi liʻiliʻi o ka maʻi puʻuwai, ʻoiai e hoʻopili nei i ka inu ʻana i ka inu ʻana i ka nui o ka pilikia (,,).

Hōʻike kekahi mau noiʻi i ka kaupalena ʻana i kāu inu waiʻona hiki ke kōkua i ka hoʻohaʻahaʻa i nā pae triglyceride o ke koko.

11. Hoʻohui Soy Protein i kāu papaʻai

Waiwai ʻo Soy i nā isoflavones, kahi ʻano o nā mea kanu me nā pono olakino lehulehu. Heʻoiaʻiʻo loa kēia i ka wā e hoʻohaʻahaʻa ai i ka LDL cholesterol (,,).

ʻO ka mea kikoʻī, ua hōʻike ʻia ka protein soy e hōʻemi i nā pae triglyceride koko.

Hoʻohālikelike kahi noiʻi 2004 pehea ka hopena o ka soy a me nā protein o ka holoholona i nā triglycerides. Ma hope oʻeono pule, ua loaʻa ka protein soy e hoʻemi i nā pae triglyceride e 12.4% ʻoi aku ma mua o nā protein holoholona ().

Pēlā nō, kahi kālailai o 23 mau noiʻi i ʻike ʻia e pili ana ka pūmua soya me kahi emi o 7.3% i nā triglycerides ().

Hiki ke loaʻa nā protein soya i nā meaʻai e like me ka soybeans, tofu, edamame a me ka waiū soy.

Loaʻa i ka Soy nā mea hoʻohui e pili ana i nā pono olakino. ʻO ka ʻai ʻana i ka protein soy ma kahi o nā protein protein hiki ke hōʻemi i nā triglycerides koko.

12. E ʻai hou i nā hua lāʻau

Hāʻawi nā hua lāʻau i kahi lāʻau nui o ka fiber, omega-3 fatty acid a me nā momona momona ʻole, a hana pū lākou āpau e hoʻohaʻahaʻa i nā triglycerides koko.

Ua hōʻike kekahi o nā anamanaʻo 61 i kēlā me kēia lawelawe ʻana o nā hua lāʻau i hoʻemi ʻia nā triglycerides e 2.2 mg / dL (0.02 mmol / L) ().

ʻO kekahi loiloi me 2,226 poʻe komo i loaʻa nā ʻike like, e hōʻike ana e pili ana ka ʻai ʻana i nā hua lāʻau me ka hoʻemi haʻahaʻa o nā triglycerides koko ().

ʻO nā hua lāʻau:

• ʻAmelemona
• Pecans
• Walnuts
• Mele
• ʻO Pistachios
• Nā hua nut Brazil
• Nā hua nut Macadamia

E hoʻomanaʻo i ka nui o nā nati i loko o nā calories. ʻO kahi lawelawe ʻana i nā ʻalemona, a ma kahi o 23 mau ʻalemona, he 163 mau calorie, no laila ke kī hoʻohaʻahaʻa.

ʻO ka hapa nui o nā noiʻi i loaʻa nā ke olakino olakino nui loa i kēlā me kēia kanaka i hoʻopau ma waena o nā lawelawe o nā nati he 3 i kēlā me kēia pule (,,).

Aia i loko o nā hua nā huaolaola olakino puʻuwai, e like me ka fiber, omega-3 fatty acid a me nā momona momona ʻole.Hōʻike nā noiʻi e ʻai ana ma waena o nā hana o nā kumulāʻau he 3-7 i kēlā me kēia pule e hiki ke hōʻemi i nā triglycerides koko.

13. E hoʻāʻo i kahi mea hoʻohui kūlohelohe

Hiki i kekahi mau mea hoʻohui kūlohelohe ke hiki ke hoʻohaʻahaʻa i nā triglycerides koko.

Ma lalo iho nei kekahi mau mea hoʻopihapiha nui i hoʻopaʻa ʻia i hoʻopaʻa ʻia:

• ʻAilā iʻa: Kaulana ʻia no nā hopena ikaika i ke olakino puʻuwai, ua ʻike ʻia kahi noiʻi ʻana i ka lawe ʻana i nā mea hoʻohui aila iʻa i hoʻemi ʻia nā triglycerides e 48% ().
• ʻO Fenugreek: ʻOiai hoʻohana mau ʻia e hoʻoulu i ka hana ʻana i ka waiū, ua hōʻike ʻia nā hua fenugreek e maikaʻi i ka hōʻemi ʻana i nā triglycerides koko ().
• Kālika Garlic: Ua hōʻike ʻia kekahi mau noiʻi holoholona i hiki i ka kālika kālika ke hōʻemi i nā pae triglyceride, mahalo i kāna mau anti-inflammatory (,,).
• ʻO Guggul: Ua hōʻike kēia hoʻohui lāʻau lapaʻau i ka hoʻohiki ʻana i ka hōʻemi ʻana i nā pae triglyceride ke hoʻohana ʻia me ka hoʻomaʻamaʻa hānai i nā mea maʻi me ka nui o ke kolesterol ().
• ʻO Curcumin: Ua loaʻa kahi noiʻi ma 2012 i ka hoʻopili ʻia ʻana me kahi mahele haʻahaʻa o curcumin hiki ke hana i kahi kulu nui o nā triglycerides koko ().

Ka Laina Lalo

ʻO ka papaʻai a me nā ʻano nohona ka hopena nui i kāu triglycerides koko.

Ke koho ʻana i nā momona momona, unsaturated i kahi o nā momona trans, ka hoʻēmi ʻana i kāu lawe ʻana i nā carbs a me ka hoʻoikaika mau ʻana i hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu mau triglycerides koko i ka manawa ʻole.

Me kekahi mau hoʻololi nohona maʻalahi, hiki iā ʻoe ke hōʻemi i kāu mau triglycerides a hoʻomaikaʻi i kou olakino holoʻokoʻa i ka manawa like.