Kodi Zakudya za TLC Zitha Kuchepetsa Kuchepetsa Ma cholesterol?

Zamkati

• Kodi TLC Zakudya Ndi Chiyani?
• Momwe imagwirira ntchito
• Thanzi La Mtima ndi Maubwino Ena
• Zowonongeka
• Zakudya Zodyera
• Zakudya Zomwe Muyenera Kupewa
• Mfundo Yofunika Kwambiri

Zakudya za TLC ndi imodzi mwazakudya zochepa zomwe zimawerengedwa kuti ndi imodzi mwazakudya zabwino kwambiri ndi akatswiri azaumoyo padziko lonse lapansi.

Zapangidwa kuti zithandizire kulimbikitsa thanzi labwino la mtima ndikuchepetsa mafuta m'thupi polumikizana ndi zakudya zoyenera ndi zosintha pamoyo wawo komanso njira zochepetsera thupi.

Kuphatikiza apo, itha kuthandizanso pochiza matenda ena pochepetsa shuga, kuchepetsa kuthamanga kwa magazi ndikusunga m'chiuno mwanu.

Nkhaniyi ikuwunikanso zakudya za TLC, zabwino zake komanso zotsika.

Kodi TLC Zakudya Ndi Chiyani?

Zakudya za TLC, kapena Therapeutic Lifestyle Changes zakudya, ndi njira yodyera yathanzi yopangira thanzi la mtima.

Linapangidwa ndi National Institutes of Health kuti muchepetse chiopsezo cha matenda amtima ndi sitiroko.

Cholinga cha chakudyacho ndikuchepetsa magazi m'magazi okwanira komanso "oyipa" a LDL cholesterol kuti mitsempha ikhale yoyera ndikuthandizira thanzi la mtima.

Zimagwira ntchito pophatikiza magawo azakudya, masewera olimbitsa thupi komanso kuwongolera kunenepa kuti muteteze ku matenda amtima.

Mosiyana ndi mapulogalamu ena azakudya, zakudya za TLC zikuyenera kutsatiridwa kwa nthawi yayitali ndipo ziyenera kuwonedwa ngati zosintha moyo m'malo modya kwambiri.

Kuphatikiza pa kutsitsa cholesterol, zakudya za TLC zalumikizidwa ndi zabwino zambiri zaumoyo, kuchokera ku chitetezo chamthupi chothandizira kuti muchepetse kupsinjika kwa oxidative ndi zina zambiri (,).

Zakudya za TLC ndimadyedwe athanzi lamtima omwe adapangidwa kuti apititse patsogolo thanzi la mtima pochepetsa cholesterol.

Momwe imagwirira ntchito

Zakudya za TLC zimaphatikizapo kusakaniza zakudya komanso kusintha kwa moyo zomwe zawonetsedwa kuti zithandizira kukhala ndi thanzi la mtima.

Makamaka, zimaphatikizapo kusinthitsa mitundu yamafuta omwe mumadya ndikuwonjezera kudya kwanu mankhwala opangira thanzi monga ma fiber osungunuka ndi ma sterol omwe angathandize kutsitsa cholesterol.

Zimaphatikizanso kusintha kwa zakudya ndi kuwonjezeka kwa zolimbitsa thupi kuti zithandizire kuchepetsa thupi komanso kulimbitsa minofu ya mtima.

Malangizo oyenera kutsatira chakudya cha TLC ndi awa:)

• Idyani zakudya zopatsa mphamvu zokwanira kuti mukhale wathanzi.
• 25-35% ya zopatsa mphamvu zanu tsiku lililonse zizichokera pamafuta.
• Pafupifupi 7% yama calories anu atsiku ndi tsiku ayenera kuchokera pamafuta odzaza.
• Zakudya za mafuta m'thupi zimayenera kuchepera 200 mg patsiku.
• Ganizirani magalamu 10-25 a zinthu zosungunuka tsiku lililonse.
• Idyani osachepera magalamu awiri a sterols kapena stanols tsiku lililonse.
• Pezani masewera olimbitsa thupi osachepera mphindi 30 tsiku lililonse.

Kutsata zakudya za TLC kumaphatikizapo kuwonjezera kudya zipatso, ndiwo zamasamba, mbewu zonse, nyemba, mtedza ndi mbewu kuti zikuthandizeni kudya.

Kuwonjezera zolimbitsa thupi kwa mphindi 30 patsiku pazomwe mumachita ndikulimbikitsidwanso, komwe kungaphatikizepo zochitika monga kuyenda, kuthamanga, kupalasa njinga kapena kusambira.

Pakadali pano, muyenera kuchepetsa zakudya zamafuta ambiri komanso mafuta ambiri m'thupi monga mafuta, nyama, mkaka, mazira ndi zakudya zopangidwa kuti zisakanike, zomwe zimathandizira kuwonjezera zotsatira zake.

Zakudya za TLC zimaphatikizapo kuphatikiza kuwongolera, kuchita masewera olimbitsa thupi komanso kusintha kwa zakudya kuti mukhale ndi thanzi labwino.

Thanzi La Mtima ndi Maubwino Ena

Zakudya za TLC zapangidwa kuti zithandizire kuchepa kwama cholesterol ndikuchepetsa matenda amtima.

Pakafukufuku wina wamasiku 32 mwa anthu 36 omwe ali ndi cholesterol yambiri, zakudya za TLC zidatha kuchepa mafuta "oyipa" a LDL cholesterol mwa 11% ().

Kafukufuku wina adapeza kuti kutsatira chakudya cha TLC kwa milungu isanu ndi umodzi kudapangitsa kuti muchepetse kwambiri cholesterol komanso triglyceride, makamaka mwa amuna ().

Njira imodzi yomwe imagwirira ntchito ndikulimbikitsa kuchuluka kwa zakudya zosungunuka, zomwe zimalumikizidwa ndi kuchepa kwa cholesterol komanso chiopsezo chochepa cha matenda amtima (,).

Zakudya za TLC zimalimbikitsanso kumwa sterols ndi stanols.

Izi ndizomwe zimapezeka muzakudya monga zipatso, ndiwo zamasamba, mbewu zonse, nyemba, mtedza ndi mbewu zomwe zawonetsedwa kuti zimachepetsa magazi ndi "oyipa" a LDL cholesterol (,).

Kuphatikiza zolimbitsa thupi muzomwe mumachita komanso kusungunula mafuta okhathamira kungathandizenso kuchepetsa kuchuluka kwa mafuta m'thupi la LDL (,).

Kuphatikiza pakuthandizira kuchepa kwama cholesterol, chakudya cha TLC chalumikizidwa ndi maubwino ena angapo azaumoyo, kuphatikiza:

• Kupititsa patsogolo chitetezo cha mthupi: Kafukufuku wocheperako mwa anthu 18 adawonetsa kuti kutsatira chakudya cha TLC kumawongolera chitetezo cha mthupi mwa achikulire omwe ali ndi cholesterol ().
• Kulimbikitsa kuwonda: Kuchita masewera olimbitsa thupi pafupipafupi, kuchepetsa kuchuluka kwa ma calorie ndikuwonjezera kusungunuka kwa michere yanu yonse ingakhale njira zothandiza kupititsa patsogolo kuchepa kwa thupi (,).
• Kukhazikitsa shuga wamagazi: Zakudya za TLC zimaphatikizaponso kudya zakudya zosungunuka, zomwe zimachedwetsa kuyamwa kwa shuga m'magazi kuti muthandize kuthana ndi milingo ya shuga m'magazi (,).
• Kuchepetsa kupsyinjika kwa okosijeni: Kafukufuku mwa akulu 31 omwe ali ndi matenda a shuga adawonetsa kuti kutsatira chakudya cha TLC chomwe chimakhala ndi nyemba zocheperako kumachepetsa kupsinjika kwa oxidative, komwe kumakhulupirira kuti kumalumikizidwa ndikukula kwa matenda osachiritsika (,).
• Kuchepetsa kuthamanga kwa magazi: Kafukufuku akuwonetsa kuti kuwonjezera kuchuluka kwa michere yosungunuka kumatha kutsitsa kuthamanga kwa systolic komanso diastolic magazi (,).

Zakudya za TLC zitha kuthandiza kuchepetsa mafuta m'thupi ndipo zalumikizidwa ndi maubwino monga kuchepa thupi, kuthamanga kwa magazi, kuchepetsa kupsinjika kwa oxidative komanso chitetezo chamthupi.

Zowonongeka

Ngakhale chakudya cha TLC chitha kukhala chida chothandiza kuthana ndi thanzi la mtima, chitha kuphatikizidwa ndi zovuta zina zomwe zingachitike.

Kungakhale kovuta pang'ono kutsatira ndipo kungafune kuti muziyang'anira momwe mumadyera mosamala kuti muwonetsetse kuti mukutsatira malangizo okhwima omwe amaperekedwa ndi mafuta azakudya, mafuta okhathamira komanso fiber.

Kuphatikiza apo, malangizo angapo omwe angaphatikizidwe pachakudya atha kukhala okhudzana ndi kafukufuku wakale, zomwe zimapangitsa kufunikira kwakufunika kwawo.

Mwachitsanzo, chakudya cha TLC chimalimbikitsa kuchepa kwa mafuta m'thupi osakwana 200 mg patsiku.

Ngakhale kuti cholesterol yamagulu kale idaganiziridwa kuti imathandizira thanzi la mtima, kafukufuku wambiri tsopano akuwonetsa kuti sizingakhudze kuchuluka kwama cholesterol m'magazi kwa anthu ambiri (,).

Kuphatikiza apo, chakudya cha TLC chimalimbikitsanso kuchepetsa mafuta okhala ndi zakudya zambiri.

Ngakhale mafuta okhutira atha kukweza mafuta "oyipa" a LDL, kafukufuku akuwonetsa kuti atha kukweza "cholesterol" chabwino cha HDL m'magazi, chomwe chingakhale chopindulitsa ku thanzi la mtima ().

Kuphatikiza apo, kuwunika kwakukulu kwakukulu kwawonetsa kuti kuchepa kwamafuta okhutira sikumangiriridwa pachiwopsezo chochepa cha matenda amtima kapena kufa ndi matenda amtima (,).

Zakudya za TLC zitha kukhala zovuta kutsatira, ndipo magawo angapo azakudya sangakhale ofunikira kwa anthu ambiri.

Zakudya Zodyera

Zakudya za TLC ziyenera kuphatikiza zipatso, ndiwo zamasamba, mbewu zonse, nyemba, mtedza ndi mbewu.

Zakudya izi sizongolemera zakudya zambiri zokha komanso zili ndi michere yambiri yokuthandizani kukwaniritsa zosowa zanu za tsiku ndi tsiku.

Zakudyazo ziyeneranso kuphatikiza mapuloteni owonda pang'ono monga nsomba, nkhuku komanso kudula nyama kwamafuta ochepa.

Nazi zakudya zina zofunika kuziphatikiza pazakudya:

• Zipatso: Maapulo, nthochi, mavwende, malalanje, mapeyala, mapichesi, ndi zina zotero.
• Zamasamba: Broccoli, kolifulawa, udzu winawake, nkhaka, sipinachi, kale, ndi zina zambiri.
• Mbewu zonse: Balere, mpunga wofiirira, msuwani, oats, quinoa, ndi zina zambiri.
• Nyemba: Nyemba, nandolo, mphodza, nandolo.
• Mtedza: Maamondi, ma cashews, mabokosi, mtedza wa macadamia, walnuts, ndi zina zambiri.
• Mbewu: Mbeu za Chia, mbewu za fulakesi, nyemba za hemp, ndi zina zambiri.
• Nyama yofiira: Kutsamira kwa ng'ombe, nkhumba, mwanawankhosa, ndi zina zambiri.
• Nkhuku: Turkey yopanda khungu, nkhuku, ndi zina zambiri.
• Nsomba ndi nsomba: Salmon, codfish, flounder, pollock, ndi zina.

Zakudya za TLC ziyenera kuphatikiza zipatso, ndiwo zamasamba, mbewu zonse, nyemba, mtedza ndi mbewu.

Zakudya Zomwe Muyenera Kupewa

Anthu omwe amadya zakudya za TLC amalangizidwa kuti achepetse zakudya zomwe zili ndi mafuta ochulukirapo komanso mafuta ambiri monga mafuta ochepetsa nyama, zopangidwa ndi nyama, mazira a mazira ndi mkaka.

Zakudya zopangidwa ndi zokazinga ziyenera kupewedwanso kuti musamadye mafuta kwambiri komanso kuti muzidya kalori pafupipafupi.

• Nyama yofiira: Kucheka kwamafuta a ng'ombe, nkhumba, mwanawankhosa, ndi zina zambiri.
• Nyama yokonzedwa: Bacon, soseji, agalu otentha, ndi zina zambiri.
• Nkhuku ndi khungu: Turkey, nkhuku, ndi zina.
• Mkaka wamafuta wathunthu: Mkaka, yogurt, tchizi, batala, ndi zina zotero.
• Zakudya zosinthidwa: Katundu wophika, ma cookie, ma crackers, tchipisi ta mbatata, ndi zina zambiri.
• Zakudya zokazinga: French batala, ma donuts, masikono a mazira, ndi zina zambiri.
• Mazira a mazira

Zakudya zomwe zili ndi mafuta ambiri komanso mafuta m'thupi ziyenera kupewedwa pazakudya za TLC, kuphatikiza nyama zamafuta kwambiri ndi zakudya zopangidwa.

Mfundo Yofunika Kwambiri

Zakudya za TLC zimaphatikiza zakudya ndi masewera olimbitsa thupi kuti akwaniritse kusintha kwakanthawi kamoyo komwe kumathandizira kutsitsa kwama cholesterol ndikulimbikitsa thanzi la mtima.

Zitha kuperekanso chitetezo chokwanira, kupsinjika kwa oxidative komanso kuchuluka kwa shuga m'magazi.

Zakudyazo zimayang'ana zipatso, ndiwo zamasamba, mbewu zonse, nyemba, mtedza ndi mbewu, pomwe zimachepetsa zakudya zamafuta ambiri komanso mafuta ambiri.

Mukagwiritsidwa ntchito ngati kusintha kwa moyo m'malo mongolimbitsa msanga kapena zakudya zamtundu, zakudya za TLC zimatha kukhala ndi thanzi labwino m'kupita kwanthawi.