Rage matakan triglyceride naka

Don zama cikin koshin lafiya dole ne mu sami ƙananan matakan triglyceride saboda in ba haka ba zai iya yin tasiri sosai a jikinmu wanda ke haifar da rashin jin daɗi da kuma haifar da cututtuka mafi tsanani. 

Yana da matukar mahimmanci a jaddada cewa triglycerides dole ne su kasance a ƙananan matakan, kuma saboda wannan dole ne mu gyara halayenmu na cin abinci da kuma yadda muke gudanar da wasanni, idan kana da shi, to ya kamata ka kiyaye shi idan kuma baka dashi, dole ne ka kirkireshi, a kalla ayi wasanni kowace rana na rabin awa, koda kuwa tafiya kawai ake yi.

Triglycerides sune kitsen da ke da alhakin adana adadin kuzari a cikin jikin da baya amfani dasu. Kuna kiyaye su don kuzari lokacin da kuke buƙatar su a wasu lokuta na ƙarancin ƙarfi. Wadannan kuzarin ba sa narkewa a cikin jini, kawai suna da alhakin daukar wadancan kayan lefe zuwa sassan jiki daban-daban.

Samun babban matakin triglycerides na iya haifar da matsalolin zuciya, yana haifar da jijiyoyi suyi tauri da girma, suna haifar da cututtuka na zuciya da jijiyoyin jini haifar da ciwon zuciya.

Yadda ake saukar da triglycerides

Abu na farko da za'a cimma shine kasancewa cikin ƙoshin lafiya kuma kada ku kasance masu kiba ko masu kiba. Saboda haka, abu na farko da za'a yi shine gabatar da tabbaci yar iska, kara dabi'ar tafiya rabin awa a rana ko zuwa gudu sau uku a mako.

Ka tuna cewa idan ka sami damar rage nauyin jikinka da 10%, zaka rage matakan triglyceride naka da 20%.

• Kada ku cinye tataccen carbohydrates. Tabbatar cewa kun cinye farin fure, sikari mai ladabi da duk waɗannan masana'antun abinci kaɗan-kaɗan. Madadin haka, musanya waɗannan kayan don 'ya'yan itace da hatsi cikakke.
• Theara da Omega 3 amfani. Wannan zai amfani jijiyoyin ku ta hanyar tsaftace su ta yadda jini zai iya gudana ba tare da matsala ba. Salmon zaɓi ne mai kyau ƙwarai, saboda yana da wadataccen omega 3, da sauran shuɗin kifin mai shuɗi.
• yardarSa motsa jiki a kai a kai. Wasanni, ayyukan rukuni, motsa jiki na motsa jiki, duk suna da kyau don rage yawan triglycerides a jikin ku. Koyaushe yi ƙoƙari don haɓaka wannan wasanni tare da ingantaccen abinci.
• Kuma a ƙarshe, rage yawan shan giya. Wannan ƙaramin canjin zai bayyana a cikin lafiyarku cikin fewan kwanaki, giya ya ƙunshi sugars da yawa wanda ke sa nauyin mu ya ƙaruwa sosai.