Nciphisa amanqanaba akho e-triglyceride

Ukuze sihlale sisempilweni kufuneka sibe namanqanaba asezantsi e-triglyceride kuba kungenjalo inokuba nefuthe elibi kakhulu emzimbeni wethu ibangele ukungonwabi kwaye ibangele izifo kakhulu ngakumbi. 

Kubaluleke kakhulu ukuba uxinzelelo lwe-triglycerides kufuneka lube kumanqanaba asezantsi kakhulu, kwaye oku kufuneka siguqule iindlela zethu zokutya kunye nendlela yethu yezemidlalo, ukuba unayo, kufuneka uyigcine kwaye ukuba awunayo, kufuneka uyenze, ubuncinci wenze imidlalo yonke imihla kangangesiqingatha seyure, nokuba kukuhamba nje.

I-Triglycerides ngamafutha anoxanduva lokugcina iikhalori emzimbeni ongazisebenzisiyo. Ubagcinela amandla xa uwafuna ngamaxesha emandla asezantsi. Ezi khalori azinyibiliki egazini, zinoxanduva lokuthwala ezo lipids ziye kwiindawo ezahlukeneyo zomzimba.

Ukuba nenqanaba eliphezulu le-triglycerides kunokukhokelela kwiingxaki zentliziyo, kubangele ukuba imithambo iqine kwaye ikhule, ekhokelela kuyo izifo zentliziyo ekhokelela ekuhlaselweni yintliziyo.

Indlela yokunciphisa i-triglycerides

Into yokuqala yokufezekisa kukuba kubunzima obusempilweni kwaye ungatyeba kakhulu okanye utyebe. Ke ngoko, into yokuqala ekufuneka uyenzile kukwazisa ethile i-aerobics, yongeza umkhwa wokuhamba isiqingatha seyure ngosuku okanye ukubaleka kathathu ngeveki.

Khumbula ukuba ukuba uyakwazi ukwehlisa ubunzima bomzimba wakho nge-10%, uya kuba nakho ukunciphisa amanqanaba akho e-triglyceride ngama-20%.

• Sukutya icarbohydrate ecokisekileyo. Qiniseka ukuba utya umgubo omhlophe, iswekile ecoliweyo kunye nazo zonke ezo mveliso zokutya zincinci kangangoko kunokwenzeka. Endaweni yokutshintshela iinkozo kunye neziqhamo.
• Yandisa i Ukusetyenziswa kwe-omega 3. Oku kuyakunceda imithambo yakho ngokuzigcina zicocekile ukuze igazi lihambe ngokutyibilikayo. I-Salmon lukhetho olulungileyo, kuba sisityebi kakhulu kwi-omega 3, kunye nezinye iintlanzi eziluhlaza.
• Yenza ukusetyenziswa rhoqo. Imidlalo, imisebenzi yeqela, imithambo ye-aerobic, yonke ilungile ekunciphiseni i-triglycerides egqithisileyo emzimbeni wakho. Soloko uzama ukongeza lo mdlalo ngokutya okufanelekileyo.
• Kwaye ekugqibeleni, ukunciphisa ukusetyenziswa kweziselo ezinxilisayo. Olu tshintsho luncinci luya kubonakala kwimpilo yakho kwiintsuku ezimbalwa, utywala buqulathe iiswekile ezininzi ezibangela ukuba ubunzima bethu bonyuke ngokuqaphelekayo.