Ingabe Ukudla Kwe-TLC Kungasiza Amanqanaba E-cholesterol Engaphansi?

-Delile

• Kuyini Ukudla Kwe-TLC?
• Isebenza Kanjani
• Impilo Yenhliziyo Nezinye Izinzuzo
• Amaphasi Angahle Abe khona
• Ukudla Okudliwayo
• Ukudla Okufanele Kugwenywe
• Okusemqoka

Ukudla kwe-TLC kungenye yezinhlelo ezimbalwa zokudla okuhlala kubalwa njengokunye kokudla okuhle kakhulu ngochwepheshe bezempilo emhlabeni wonke.

Yenzelwe ukusiza ukukhuthaza impilo engcono yenhliziyo nokunciphisa amazinga we-cholesterol ngokuhlanganisa amaphethini wokudla okunempilo ngokuguqulwa kwendlela yokuphila kanye namasu wokulawula isisindo.

Futhi, kungasebenza futhi ekwelapheni ezinye izimo ngokwehlisa ushukela wegazi, ukulawula amazinga wegazi nokugcina okhalweni lwakho lubhekile.

Lo mbhalo ubuyekeza ukudla kwe-TLC, izinzuzo ezingaba khona kanye nokwehla.

Kuyini Ukudla Kwe-TLC?

Ukudla kwe-TLC, noma i-Therapeutic Lifestyle Changes diet, uhlelo lokudla olunempilo olwenzelwe ukuthuthukisa impilo yenhliziyo.

Yakhiwa ngamaNational Institutes of Health ukusiza ukunciphisa ubungozi besifo senhliziyo nesifo sohlangothi.

Inhloso yokudla ukunciphisa amazinga egazi aphelele futhi "amabi" we-cholesterol ye-LDL ukugcina imithambo yegazi icacile futhi ikhulise impilo yenhliziyo.

Isebenza ngokuhlanganisa izingxenye zokudla, ukuvivinya umzimba nokulawula isisindo ukusiza ukuvikela izifo zenhliziyo.

Ngokungafani nezinye izinhlelo zokudla, ukudla kwe-TLC kuhloswe ukuthi kulandelwe esikhathini eside futhi kufanele kubhekwe njengoshintsho lwendlela yokuphila kunokudla okuthandwayo.

Ngaphezu kokwehlisa amazinga e-cholesterol, ukudla kwe-TLC kuhlotshaniswe nolunye uhla lwezinye izinzuzo zezempilo, kusukela ekusebenzeni komzimba okuthuthukile ekunciphiseni ukucindezeleka kwe-oxidative nokuningi (,).

Ukudla kwe-TLC uhlelo lokudla okunempilo yenhliziyo olwenzelwe ukuthuthukisa impilo yenhliziyo ngokwehlisa amazinga e-cholesterol.

Isebenza Kanjani

Ukudla kwe-TLC kubandakanya ukuhlanganiswa kokudla kanye nokuguqulwa kwendlela yokuphila okukhonjisiwe ukusiza ukuthuthukisa impilo yenhliziyo.

Ikakhulu, kufaka phakathi ukushintsha izinhlobo zamafutha owadlayo nokwandisa ukungena kwakho kwamakhemikhali akhuthaza impilo njenge-fiber encibilikayo nama-sterol ezitshalo angasiza ukwehlisa amazinga e-cholesterol.

Iphinde ibhangqe izinguquko zokudla ngokunyuka komzimba ukusiza ekulawuleni isisindo nasekuqiniseni imisipha yenhliziyo.

Imihlahlandlela eyinhloko yokulandela ukudla kwe-TLC ifaka phakathi ():

• Yidla amakhalori anele ukugcina isisindo esinempilo.
• U-25-35% wama-calories wakho wansuku zonke kufanele aqhamuke emafutheni.
• Ngaphansi kuka-7% wamakhalori akho ansuku zonke kufanele aqhamuke emafutheni agcwele.
• Ukudla kwe-cholesterol yokudla kufanele kukhawulelwe ngaphansi kuka-200 mg ngosuku.
• Sihlose 10-25 amagremu of fibre encibilikayo nsuku zonke.
• Sebenzisa okungenani amagremu ama-2 ama-sterol ezitshalo noma ama-stanol usuku ngalunye.
• Thola okungenani imizuzu engama-30 yokuvivinya umzimba ngamandla nsuku zonke.

Ukulandela ukudla kwe-TLC ngokuvamile kuhilela ukwandisa ukusetshenziswa kwakho kwezithelo, imifino, okusanhlamvu okuphelele, imidumba, amantongomane kanye nembewu ukuze uqoqe ukudla kwakho kwe-fiber.

Ukwengeza imizuzu engama-30 yokuzivocavoca umzimba ngosuku enkambisweni yakho nakho kuyanconywa, okungabandakanya imisebenzi efana nokuhamba, ukugijima, ukuhamba ngebhayisikili noma ukubhukuda.

Okwamanje, kufanele ubeke umkhawulo ekudleni okunamafutha aphezulu kanye ne-cholesterol njengokucolwa okunamafutha kwenyama, imikhiqizo yobisi, izikhupha zamaqanda nokudla okusetshenzisiwe ukunamathela kunani elinconyiwe lansuku zonke, elisiza ukukhulisa imiphumela.

Ukudla kwe-TLC kubandakanya ukuhlanganisa ukulawula isisindo, ukuvivinya umzimba kanye nezinguquko ekudleni ukuze kukhuliswe impilo yenhliziyo.

Impilo Yenhliziyo Nezinye Izinzuzo

Ukudla kwe-TLC kuklanyelwe ukusiza ukwehlisa amazinga e-cholesterol nokunciphisa ubungozi besifo senhliziyo.

Esifundweni esisodwa sezinsuku ezingama-32 kubantu abangama-36 abane-cholesterol ephezulu, indlela yokudla ye-TLC yakwazi ukwehlisa amazinga we-cholesterol “embi” ye-LDL ngokwesilinganiso esingu-11% ().

Olunye ucwaningo luthole ukuthi ukulandela ukudla kwe-TLC amasonto ayisithupha kuholele ekwehliseni okukhulu kumazinga e-cholesterol aphelele ne-triglyceride, ikakhulukazi emadodeni ().

Enye yezindlela esebenza ngayo ukukhuthaza ukwanda kokudla kwe-fiber encibilikayo, okuxhunyaniswe namazinga we-cholesterol aphansi kanye nengozi ephansi yesifo senhliziyo (,).

Ukudla kwe-TLC kuncoma nokudla ama-sterols ezitshalo nezitishi.

Lezi yizinhlanganisela zemvelo ezikhona ekudleni okufana nezithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, amantongomane nembewu okukhonjiswe ukuthi kwehlisa amazinga egazi aphelele futhi “amabi” e-LDL cholesterol (,).

Ukuhlanganisa ukuzivocavoca ekudleni kwakho okuvamile nokulinganisela amafutha agcwele nakho kungasiza ukugcina amazinga e-LDL cholesterol elawulwa (,).

Ngaphezu kokusiza amazinga aphansi e-cholesterol, ukudla kwe-TLC kuhlotshaniswe nezinye izinzuzo zezempilo, kufaka phakathi:

• Ukuthuthukisa ukusebenza komzimba: Ucwaningo olulodwa oluncane kubantu abangu-18 lubonise ukuthi ukulandela ukudla kwe-TLC kuthuthukise ukusebenza komzimba kubantu abadala asebekhulile abane-cholesterol ephezulu ().
• Ukukhuthaza ukulahleka kwesisindo: Ukuvivinya umzimba njalo, ukugcina ikhalori lilinganisiwe futhi wandise ukudla okuncibilikayo kwefayibha konke kungaba amasu asebenzayo okusiza ukukhuthaza ukuncipha kwesisindo okusimeme (,).
• Ukuqinisa ushukela wegazi: Ukudla kwe-TLC kufaka ukufaka ukudla kwakho i-fiber encibilikayo, enganciphisa ukumuncwa koshukela egazini ukusiza ukuphatha amazinga kashukela egazini (,).
• Ukunciphisa ukucindezeleka okwenziwe nge-oxidative: Ucwaningo olwenziwe kubantu abadala abangama-31 abanesifo sikashukela lukhombisa ukuthi ukulandela ukudla kwe-TLC okuphezulu ngemidumba kunciphise ukucindezeleka okwenziwe nge-oxidative, okukholelwa ukuthi kuxhumene nokukhula kwesifo esingelapheki (,).
• Ukwehlisa umfutho wegazi: Ucwaningo lukhombisa ukuthi ukwandisa ukudla kwakho i-fiber encibilikayo kungehlisa amazinga we-systolic ne-diastolic blood pressure (,).

Ukudla kwe-TLC kungasiza ekunciphiseni amazinga e-cholesterol futhi kuye kwaxhunyaniswa nezinzuzo ezinjengokwenyuka kwesisindo, umfutho wegazi ophansi, ukuncipha kwengcindezi ye-oxidative nokusebenza komzimba okuthuthukisiwe.

Amaphasi Angahle Abe khona

Yize ukudla kwe-TLC kungaba ithuluzi eliwusizo lokusiza ukuthuthukisa impilo yenhliziyo, kungahle kuhlotshaniswe nokunye ukwehla okungahle kube khona.

Kungaba yinkohliso ukulandela futhi kungadinga ukuthi ulandelele ukudla kwakho ngokucophelela ukuqinisekisa ukuthi uhlala ngaphakathi kwemihlahlandlela eqinile ebekelwe i-cholesterol yokudla, amafutha agcwele kanye nefayibha encibilikayo.

Ngokwengeziwe, imihlahlandlela eminingana efakiwe ekudleni ingahle isuselwe ocwaningweni oluphelelwe yisikhathi, kubize isidingo sabo ngokungabaza.

Isibonelo, indlela yokudla ye-TLC incoma ukuthi kuncishiswe isilinganiso sokudla kwe-cholesterol engaphansi kwama-200 mg ngosuku.

Yize i-cholesterol yokudla kwake kwacatshangwa ukuthi ibamba iqhaza empilweni yezinhliziyo, ucwaningo oluningi manje selukhombisa ukuthi alunamthelela kumazinga we-cholesterol egazini kubantu abaningi (,).

Futhi, ukudla kwe-TLC futhi kuncoma ukunciphisa amafutha agcwele ekudleni.

Ngenkathi amafutha agcwele angakhuphula amazinga e-cholesterol "amabi" e-LDL, ucwaningo lukhombisa ukuthi ingakhuphula ne-cholesterol "enhle" ye-HDL egazini, futhi engasiza impilo yenhliziyo ().

Ngaphezu kwalokho, ukubuyekezwa okuningana okukhulu kukhombisile ukuthi ukusetshenziswa okuncishisiwe kwamafutha agcwele akuboshelwe engcupheni ephansi yesifo senhliziyo noma yokufa okuvela enhliziyweni (,).

Ukudla kwe-TLC kungaba yinkohliso ukulandela, futhi izingxenye ezithile zokudla kungenzeka zingadingeki kubantu abaningi.

Ukudla Okudliwayo

Ukudla kwe-TLC kufanele kufake phakathi inani elihle lezithelo, imifino, okusanhlamvu okuphelele, imidumba, amantongomane nembewu.

Lokhu kudla akugcini nje ngokunotha kwezakhi eziningi kodwa futhi kunefayibha ephezulu ukukusiza uhlangabezane nezidingo zakho zansuku zonke.

Ukudla kufanele futhi kufake inani elilinganisiwe lamaprotheni anciphile njengezinhlanzi, izinkukhu nokusikeka okunamafutha amancane enyama.

Nakhu ukudla ongakufaka ekudleni:

• Izithelo: Ama-apula, ubhanana, amakhabe, amawolintshi, amapheya, amapentshisi, njll.
• Imifino: I-Broccoli, ukholifulawa, isilimo esidliwayo esinamagatsha anamanzi, ikhukhamba, isipinashi, i-kale, njll.
• Izinhlamvu eziphelele: Ibhali, irayisi elinsundu, umzala, i-oats, i-quinoa, njll.
• Imidumba: Ubhontshisi, uphizi, udali, izinkukhu.
• Amantongomane: Ama-alimondi, ama-cashews, ama-chestnut, amantongomane ama-macadamia, ama-walnuts, njll.
• Imbewu: Imbewu ye-Chia, imbewu yefilakisi, imbewu ye-hemp, njll.
• Inyama ebomvu: Ukusikeka kwenkomo yenkomo, ingulube, iwundlu, njll.
• Izinkukhu: I-turkey engenasikhumba, inkukhu, njll.
• Inhlanzi nokudla kwasolwandle: I-Salmon, i-codfish, i-flounder, i-pollock, njll.

Ukudla kwe-TLC kufanele kufaka izithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, amantongomane nembewu.

Ukudla Okufanele Kugwenywe

Abantu abadla ukudla kwe-TLC bayelulekwa ukuthi banciphise ukudla okunamafutha agcwele kanye ne-cholesterol njengokusikwa okunamafutha kwenyama, imikhiqizo yenyama esetshenzisiwe, izikhupha zamaqanda nemikhiqizo yobisi.

Ukudla okwenziwe futhi okuthosiwe kufanele futhi kugwenywe ukugcina ukudla kwakho okunamafutha nokusebenzisa ikhalori ngaphakathi kwebanga elinconyiwe.

• Inyama ebomvu: Ukusikwa okunamafutha kwenkomo, ingulube, iwundlu, njll.
• Inyama elungisiwe: Ubhekeni, isoseji, izinja ezishisayo, njll.
• Izinkukhu ezinesikhumba: I-Turkey, inkukhu, njll.
• Imikhiqizo yobisi egcwele Ubisi, iyogathi, ushizi, ibhotela, njll.
• Ukudla okusetshenzisiwe: Izimpahla ezibhakiwe, amakhukhi, ama-crackers, ama-chips amazambane, njll.
• Ukudla okuthosiwe: Amafrimu aseFrance, ama-donuts, ama-roll roll, njll.
• Izikhupha zamaqanda

Ukudla okunamafutha amaningi ne-cholesterol kufanele kugwenywe ekudleni kwe-TLC, kufaka phakathi imikhiqizo yezilwane enamafutha amaningi kanye nokudla okusetshenzisiwe.

Okusemqoka

Ukudla kwe-TLC kuhlanganisa ukudla kanye nokuzivocavoca umzimba ukufeza izinguquko zendlela yokuphila yesikhathi eside ezisiza ukwehlisa amazinga e-cholesterol nokukhulisa impilo yenhliziyo.

Kungathuthukisa nokuzivikela komzimba, ingcindezi ene-oxidative kanye namazinga kashukela egazini.

Ukudla kugxila kwizithelo, imifino, okusanhlamvu okuphelele, imidumba, amantongomane nembewu, ngenkathi kunciphisa ukudla okunamafutha aphezulu kanye ne-cholesterol ephezulu.

Uma isetshenziswa njengokuguqulwa kwendlela yokuphila kunokulungiswa okusheshayo noma imfashini, ukudla kwe-TLC kunamandla okwenza umthelela onamandla empilweni ngokuhamba kwesikhathi.