6 mau ʻōlelo aʻoaʻo e hoʻohaʻahaʻa i nā triglyceride kiʻekiʻe

Anter

• 1. E hoʻemi i ka ʻai kō
• 2. Hoʻonui i ka ʻai fiber
• 3. E hoʻēmi i kāu lawe ʻana i ka ʻaʻā
• 4. Hana 30 mau minuke hoʻoikaika kino i ka lā
• 5. ʻAi i kēlā me kēia 3 hola
• 6. E hoʻonui i ka meaʻai i ka omega 3
• Pehea e ʻike ai i ka makaʻu o ka puʻuwai puʻuwai
• Nā hōʻailona o nā triglycerides kiʻekiʻe
• ʻO nā triglycerides kiʻekiʻe i ka hāpai ʻana

ʻO Triglycerides kahi ʻano momona i loko o ke koko, i ka wā e hoʻokē ʻai ana ma luna o 150 ml / dL, hoʻonui i ka makaʻu o ka loaʻa ʻana o kekahi mau pilikia koʻikoʻi, e like me ka maʻi puʻuwai, hōʻeha puʻuwai a i ʻole hahau ʻana, keu hoʻi inā kiʻekiʻe ka waiwai kolesterol.

ʻO ke ala nui e hoʻohaʻahaʻa i nā triglycerides ka lilo o ka paona a lawe i kahi nohona olakino, e hoʻomaʻamaʻa mau ana i ka hoʻoikaika kino a me ka mālama ʻana i ka papaʻai olakino. Eia nō naʻe, no ka mea he laulaha ka nohona, eia nā loli 6 e pono e hoʻohaʻahaʻa i nā pae triglyceride:

1. E hoʻemi i ka ʻai kō

ʻO ke kumu nui o ka hoʻonui ʻia o nā triglycerides i loko o ke koko ka nui o ka ʻai ʻana o ke kō, ʻoiai ke kō i hoʻohana ʻole ʻia e nā hunaola o ke kino a hōʻiliʻili ʻia i loko o ke koko ma ke ʻano o nā triglycerides.

No laila, ʻo ka mea kūpono ke pale aku, i nā manawa āpau e hiki ai, ke hoʻohui nei i ke kō i hoʻomaʻemaʻe ʻia i nā meaʻai, me ka hōʻalo ʻana i nā meaʻai kō e like me nā kokoleka, nā mea inu momona, nā meaʻai i hana ʻia a me nā ʻano mea ʻono like ʻole. E ʻike i kahi papa inoa o nā meaʻai i kiʻekiʻe i ke kō.

2. Hoʻonui i ka ʻai fiber

ʻO ka hoʻonui ʻia o ka ʻai o ka fiber e kōkua i ka hōʻemi i ka lawe ʻana o ka momona a me ke kō i loko o ka ʻōpū, e kōkua ana e hōʻemi i nā kiʻekiʻe o nā triglycerides.

ʻO nā kumuwaiwai nui o ka puluniu me nā huaʻai a me nā mea kanu, akā ʻo nā ʻano ʻē aʻe o ka loaʻa ʻana o ka fiber i ka papaʻai nā huaʻai a me nā cereala. E nānā i kahi papa inoa o nā meaʻai momona nui.

3. E hoʻēmi i kāu lawe ʻana i ka ʻaʻā

E like me ke kō, hoʻololi ʻia kekahi ʻano karbohidrat i triglycerides ke hoʻohana ʻole ʻia e nā hunaola o ke kino.

No laila, ma hope o ka papaʻai low-carb, ʻo ia hoʻi, me ke kumumanaʻo carbohydrate haʻahaʻa, i hōʻike i nā hopena maikaʻi e hōʻemi i nā kiʻekiʻe o nā triglycerides i loko o ke koko, keu hoʻi ke pale aku i ka ʻai ʻana o nā huehue maʻalahi, i loaʻa i ka palaoa, laiki a pasta paha. E ʻike i kā mākou alakaʻi piha i ka papaʻai low-carb a pehea e hana ai.

4. Hana 30 mau minuke hoʻoikaika kino i ka lā

Ma waho aʻe o ka hoʻomaikaʻi ʻana i ke olakino a me ka paipai ʻana i ke olakino cardiovascular maikaʻi, kōkua pū ka hoʻoikaika mau i ka hoʻonui ʻana i nā kiʻekiʻe HDL kolesterol, e pili pono ana i nā pae triglyceride. No laila, ke kiʻekiʻe ka pae HDL, hoʻemi ka pae triglyceride e hoʻoliʻiliʻi a maʻamau.

Hoʻonui pū ka hana o ka hoʻoikaika kino i nā lilo caloric, e hoʻoulu ana i ke kino i ka nui o nā kō a me nā paʻakai i ka papaʻai, e hoʻemi ana i nā manawa o ka hoʻololi ʻia i triglycerides.

ʻO nā hana kūpono loa he hana hoʻoikaika kino aerobic, e like me ka holo ʻana, ka hele wāwae ʻana a i ʻole ke lele ʻana, a pono e hana ʻia i kēlā me kēia lā no ka liʻiliʻi he 30 mau minuke. E ʻike i 7 mau laʻana o nā hoʻolālā aerobic hiki iā ʻoe ke hoʻāʻo.

5. ʻAi i kēlā me kēia 3 hola

ʻO ka ʻai ʻana i kahi papa maʻamau e kōkua i ka hana maʻamau o ka insulin, ʻo ia kahi hōmona i hana ʻia e ka pancreas a ʻo ia ke kuleana no ke kōkua ʻana i ka lawe ʻana i ke kō i loko o nā hunaola, e hoʻohana ana ia a ʻaʻole hōʻiliʻili i ke ʻano o nā triglycerides.

6. E hoʻonui i ka meaʻai i ka omega 3

ʻO ka Omega 3 kahi ʻano momona momona e kōkua ai i ka mālama ʻana i ke olakino cardiovascular a, e like me kekahi mau noiʻi, me he mea lā e kōkua ana i ka hōʻemi ʻana i nā pae o nā triglycerides i loko o ke koko, keu hoʻi i ka ʻai ʻana i 2 mau meaʻai i kēia momona i kēlā me kēia pule.

ʻO nā kumuwaiwai nui o ka omega 3 ka iʻa momona, e like me ke tuna, nā salmon a i ʻole nā ​​sardine, akā hiki ke loaʻa pū kekahi i nā hua, nā hua chia a me nā flaxseeds. Eia hou, hiki nō ke hoʻohui i ka omega 3, kūpono ma lalo o ke alakaʻi a ke kauka a me ka mea hānai.

E aʻo e pili ana i nā meaʻai ʻē aʻe i waiwai i ka omega 3, ko lākou mau pono a me nā helu i ʻōlelo ʻia.

E nānā i nā ʻōlelo aʻoaʻo ʻē aʻe mai kā mākou nutristist e hoʻoponopono i ka papaʻai a me nā triglyceride haʻahaʻa:

Pehea e ʻike ai i ka makaʻu o ka puʻuwai puʻuwai

ʻO ka infarction kahi pilikia koʻikoʻi e ʻike pinepine ʻia i ka poʻe me nā triglycerides kiʻekiʻe, keu hoʻi ke loaʻa ka momona o ka ʻōpū. Inā ʻo kēia kāu hihia, e ʻike i kāu makaʻu i ka hoʻomohala ʻana i nā maʻi puʻuwai, ka maʻi ʻaʻai a i ʻole ka hōʻeha puʻuwai, e hoʻohana ana i kā mākou calculator:

Nā hōʻailona o nā triglycerides kiʻekiʻe

ʻAʻole i loaʻa mau nā ʻōuli o nā triglyceride kiʻekiʻe, eia naʻe, ʻo kekahi mau hōʻailona e hōʻike i ka triglycerides ka hōʻiliʻili o ka momona i loko o ka ʻōpū a me nā ʻāpana ʻē aʻe o ke kino a me ke ʻano o nā ʻeke liʻiliʻi, a me nā kala ʻulaʻula i hana ʻia ma ka ʻili, ma kahi hoʻi. i nā maka, kuʻekuʻe lima a i ʻole nā ​​manamana lima i ʻike ʻia e like me xanthelasma.

E ʻike hou aʻe e pili ana i nā hōʻailona a me nā hōʻailona hiki ke ala aʻe i nā hihia o nā triglycerides kiʻekiʻe.

ʻO nā triglycerides kiʻekiʻe i ka hāpai ʻana

Loaʻa nā pae triglyceride kiʻekiʻe i ka hāpai ʻana he maʻamau. I kēia wā he maʻamau ia no nā triglycerides i pākolu, akā ʻoiai, ʻo ka hoʻoikaika kino pinepine a me ka hoʻēmi ʻana i ka ʻai o nā momona a me nā kōpona a me ke kō he mea nui.