Ko iyo TLC Kudya Inogona Kubatsira Yakaderera Cholesterol Matunhu?

Zvemukati

• Chii chinonzi TLC Kudya?
• Mashandiro Ainoita
• Hutano hwemoyo uye Zvimwe Zvikomborero
• Zvinogona Kuderera
• Zvekudya Kudya
• Zvikafu zvekudzivirira
• Icho Chinokosha

Kudya kweTLC ndeimwe yezvirongwa zvekudya zvishoma izvo zvinogara zvichiratidzwa seimwe yezvakanakisa zvekudya nenyanzvi dzehutano kupota pasi.

Yakagadzirirwa kubatsira kusimudzira hutano hwemwoyo huri nani uye kudzikisa huwandu hwecholesterol nekubatanidza kudya kunovaka nemaitiro ekugadzirisa mararamiro uye nzira dzekudzora uremu.

Uyezve, zvinogona zvakare kushanda pakurapa mamwe mamiriro nekuderedza shuga yeropa, kudzora huwandu hweropa uye kuchengetedza chiuno chako mukutarisa.

Ichi chinyorwa chinoongorora kudya kweTLC, mabhenefiti ayo anogona uye kuderera.

Chii chinonzi TLC Kudya?

Kudya kweTLC, kana Therapeutic Lifestyle Kuchinja chikafu, chirongwa chekudya chine hutano chakagadzirirwa kugadzirisa hutano hwemwoyo.

Yakagadziriswa neNational Institutes of Health kubatsira kudzikisa njodzi yehosha yemwoyo uye sitiroko.

Chinangwa chekudya ndechekudzikisa huwandu hweropa hwese uye "hwakaipa" LDL cholesterol kuchengetedza arteri kujekesa uye kugadzirisa hutano hwemwoyo.

Inoshanda nekubatanidza zvikamu zvekudya, kurovedza muviri uye kudzora uremu kubatsira kudzivirira kubva kuchirwere chemoyo.

Kusiyana nezvimwe zvirongwa zvekudya, iyo TLC yekudya inoitirwa kuteverwa munguva yakareba uye inofanirwa kutariswa seyakanyanya yekuchinja mararamiro pane kudya kwemafashoni.

Pamusoro pekudzikisa cholesterol mwero, chikafu cheTLC chakabatanidzwa neakawanda emamwe mabhenefiti ehutano, kubva pakuvandudza immune immune kudzikisa kushushikana kweiyo oxidative uye zvimwe (,).

Chikafu cheTLC chirongwa chekudya chine moyo-chakagadzirirwa kugadzirisa hutano hwemwoyo nekudzikisa cholesterol mwero.

Mashandiro Ainoita

Kudya kweTLC kunosanganisira musanganiswa wezvose zviri zviviri kudya uye mararamiro ehupenyu akaratidzirwa kubatsira kuvandudza hutano hwemwoyo.

Kunyanya, zvinosanganisira kushandura mhando dzemafuta dzaunodya uye kuwedzera kudya kwako kwemakomputa-anosimudzira senge yakasviba faibha uye sterol yemiti anogona kubatsira kudzikisa cholesterol mwero.

Iyo zvakare inowanisa shanduko yekudya pamwe nekuwedzera chiitiko chemuviri kubatsira kurema kudzora uye kusimbisa moyo wemhasuru.

Nongedzo huru yekutevera kudya kweTLC inosanganisira ():

• Idya macalorie akakwana chete kuti urambe uine huremu hwakanaka.
• 25-35% yemakoriori ako ezuva nezuva anofanirwa kubva kumafuta.
• Asingasviki 7% emakoriori ako ezuva nezuva anofanirwa kubva kumafuta akazara.
• Kudya kwecholesterol yekudya inofanirwa kungogumira kune isingasviki 200 mg pazuva.
• Vavarira 10-25 magiramu e-soluble fiber zuva nezuva.
• Pedza angangoita magiramu maviri emashizha sterols kana stanols zuva rega rega.
• Wana kanokwana maminetsi makumi matatu ehuremu-hwekuita chiitiko chemuviri zuva rega rega.

Kuteedzera kudya kweTLC kunowanzo sanganisira kuwedzera kudyiwa kwako kwemichero, miriwo, zviyo zvese, nyemba, nzungu uye mhodzi kuti ubumbe fiber yako.

Kuwedzera maminetsi makumi matatu ezviitiko zvemuviri pazuva pane zvaunoita zvinokurudzirwa zvakare, izvo zvinogona kusanganisira zviitiko zvakaita sekufamba, kumhanya, kuchovha bhasikoro kana kushambira.

Zvichakadaro, iwe unofanirwa kudzora zvine mafuta-akawanda uye cholesterol-zvakapfuma zvekudya sekucheka kwemafuta enyama, zvigadzirwa zvemukaka, mazai emazai uye chikafu chakagadziriswa kuti unamatire mukati meyero yezuva nezuva yakakurudzirwa, iyo inobatsira kuwedzera mhedzisiro.

Kudya kweTLC kunosanganisira kubatanidza kudzora uremu, kurovedza muviri uye shanduko yekudya kugadzirisa hutano hwemwoyo.

Hutano hwemoyo uye Zvimwe Zvikomborero

Chikafu cheTLC chakagadzirirwa kubatsira kudzikisa cholesterol huwandu uye kudzikisa njodzi yehosha yemoyo.

Mune kumwe kuongorora kwemazuva makumi matatu nemaviri muvanhu makumi matatu nevatatu vane cholesterol yakawanda, chikafu cheTLC chakakwanisa kudzikisa huwandu hwe "yakaipa" LDL cholesterol neavhareji ye11% ().

Chimwe chidzidzo chakawana kuti kutevera kudya kweTLC kwemavhiki matanhatu kwakakonzera kudzikiswa kwakakura muhuwandu hwecholesterol uye triglyceride mazinga, kunyanya muvarume ().

Imwe yenzira dzainoshanda ndeyekusimudzira kuwedzera kweyakagadziriswa fiber fiber, iyo yanga ichibatanidzwa nekudzikisa cholesterol mwero uye nenjodzi yakaderera yechirwere chemoyo (,).

Kudya kweTLC kunokurudzirawo kudya masiteri emiti uye stanols.

Aya ndiwo makemikari echisikigo aripo mune zvekudya zvakaita semichero, miriwo, zviyo zvese, nyemba, nzungu uye mhodzi idzo dzakaratidzwa kudzikisa huwandu hweropa hwese uye "hwakaipa" LDL cholesterol (,).

Kubatanidza kurovedza muviri muitiro wako uye kuwedzeredza kudya kwemafuta akazara kunogona kubatsira kuchengetedza LDL cholesterol mwero iri pasi pesimba (,).

Kunze kwekubatsira kudzikisa cholesterol huwandu, iyo TLC yekudya yakave yakabatana nehuwandu hwedzimwe hutano mabhenefiti, anosanganisira:

• Kuvandudza immune immune: Imwe ongororo diki muvanhu gumi nevasere yakaratidza kuti kutevera chikafu cheTLC kwakavandudza immune immune kune vakuru vakuru vane cholesterol yakawanda ().
• Kukurudzira kurasikirwa uremu: Kugara uchiita maekisesaizi, kuchengeta macalorie mukutarisa uye kuwedzera yako soluble fiber yaunodya zvese zvinogona kuve nzira dzinoshanda dzekubatsira kusimudzira kuenderera kwehuremu (,).
• Kudzikamisa shuga yeropa: Kudya kweTLC kunosanganisira kukwikwidza kudya kwako fiber yakasviba, iyo inogona kudzora kunwa kweshuga muropa kubatsira kubata mazinga eshuga eropa (,).
• Kuderedza kushushikana kweiyo oxidative: Chidzidzo muvanhu vakuru makumi matatu nevasere vane chirwere cheshuga chakaratidza kuti kutevera chikafu cheTLC chakakwirira mumarume kwakaderedza kushushikana kweiyo oxidative, iyo inofungidzirwa kuti yakabatana nekuvandudzwa kwechirwere chisingaperi (,).
• Kuderedza BP. Zvidzidzo zvinoratidza kuti kuwedzera kudya kwako kwefibha yakasungunuka kunogona kudzikira mazinga eese systolic uye diastolic reropa (,).

Kudya kweTLC kunogona kubatsira kudzikisa cholesterol mazinga uye kwave kwakabatanidzwa nezvikomborero sekuwedzera kurasikirwa uremu, kudzikira kweropa, kudzikisira kushushikana kweiyo oxidative uye nekuwedzera immune immune.

Zvinogona Kuderera

Kunyangwe chikafu cheTLC chichigona kuve chishandiso chakakosha kubatsira kuvandudza hutano hwemwoyo, chinogona kuve chakabatana nezvimwe zvinogona kudzikira.

Zvinogona kunge zvichinyengera kutevera uye zvingangoda kuti iwe utarise kudya kwako zvakanyatsonaka kuti uve nechokwadi chekuti urikugara mukati memirau yakaoma yakatemerwa cholesterol yemafuta, mafuta akazara uye faibha yakasviba.

Pamusoro pezvo, nhungamiro dzinoverengeka dzakabatanidzwa mukudya dzinogona kunge dzakavakirwa pakuferefetwa kwechinyakare, kuchidana kukosha kwavo kuve mubvunzo.

Semuenzaniso, iyo TLC yekudya inokurudzira kudzora chikafu chinodyiwa checholesterol kusvika pasi pe200 mg pazuva.

Kunyangwe cholesterol yekudya yaimbofungidzirwa kuti inoita chinzvimbo muhutano hwemwoyo, kutsvagisa kwakawanda ikozvino kunoratidza kuti haina zvazvinobatsira pamazinga eropa cholesterol kune vanhu vazhinji (,).

Uyezve, iyo TLC yekudya inokurudzirawo kudzikisa mafuta akazara mukudya.

Nepo mafuta akaguta anogona kusimudza mwero we "yakaipa" LDL cholesterol, tsvagiridzo inoratidza kuti inogona kusimudza "yakanaka" HDL cholesterol muropa futi, izvo zvinogona kubatsira kune hutano hwemwoyo ().

Zvakare, ongororo dzinoverengeka dzakakura dzakaratidza kuti kudzikiswa kwekushandisa kwemafuta akazara hakunamati panjodzi yakaderera yechirwere chemwoyo kana kufa kubva kuchirwere chemwoyo (,).

Kudya kweTLC kunogona kuve kwakaomarara kutevedzera, uye zvinoverengeka zvezvinhu zvekudya zvinogona kunge zvisina kudikanwa kune vanhu vazhinji.

Zvekudya Kudya

Kudya kweTLC kunofanirwa kusanganisira huwandu hwakanaka hwemichero, miriwo, zviyo zvese, nyemba, nzungu uye mhodzi.

Izvi zvekudya hazvina kungopfuma mune zvakawanda zvinovaka muviri asi zvakare zvine fiber yakawanda kuti ikubatsire kuzadzisa zvaunoda zuva nezuva.

Kudya kwacho kunofanirwa kusanganisira zviyero zvine mwero zveprotein yakaonda sehove, huku uye kucheka kwemafuta mashoma enyama.

Heano zvimwe zvekudya zvekusanganisira mukudya:

• Zvibereko: Maapuro, mabhanana, mavise, orenji, mapeya, mapichisi, nezvimwe.
• Muriwo: Broccoli, cauliflower, celery, magaka, sipinashi, kare, nezvimwe.
• Mbeu dzese: Bhari, mupunga wakasviba, mukoma, mukaka, quinoa, nezvimwe.
• Mbesa: Bhinzi, pizi, nyemba, nhova.
• Nuts: Maamondi, mashewu, chestnuts, macadamia nzungu, walnuts, nezvimwe.
• Mbeu: Mbeu dzeChia, mbeu yeflakisi, mhodzi dzehmp, nezvimwe.
• Nyama tsvuku: Kucheka kwakachekera kwemombe, nyama yenguruve, gwayana, nezvimwe.
• Yehuku: Asina ganda turkey, huku, nezvimwe.
• Hove uye hove dzegungwa: Salmon, codfish, flounder, pollock, nezvimwe.

Kudya kweTLC kunofanira kusanganisira michero yakawanda, miriwo, zviyo zvese, nyemba, nzungu uye mhodzi.

Zvikafu zvekudzivirira

Vanhu vari pachikafu cheTLC vanokurudzirwa kudzikamisa chikafu chine mafuta akazara uye cholesterol sekucheka kwemafuta enyama, zvakagadzirwa nyama nyama, mazai emazai uye zvigadzirwa zvemukaka.

Zvigadzirwa zvakagadzirwa uye zvakakangwa zvinofanirwawo kudzivirirwa kuti uchengetedze mafuta ako ekushandisa uye koriori yekushandisa mukati meyakakurudzirwa renji.

• Nyama tsvuku: Kuchekwa kwemafuta emombe, nyama yenguruve, gwayana, nezvimwe.
• Nyama yakagadziriswa: Bhekoni, soseji, imbwa dzinopisa, nezvimwe.
• Nyuchi dzine ganda: Turkey, huku, nezvimwe.
• Yakazara-mafuta zvigadzirwa zvemukaka: Mukaka, yogati, chizi, batare, nezvimwe.
• Zvikafu zvakagadzirwa: Zvinhu zvakabikwa, makuki, maputi, machipisi, nezvimwe.
• Zvikafu zvakabikwa: French fries, donuts, mazai emazai, nezvimwe.
• Mazai emazai

Chikafu chakakora mumafuta uye cholesterol chinofanira kudzivirirwa pakudya kweTLC, kusanganisira zvine mafuta akawanda zvigadzirwa uye chikafu chakagadziriswa.

Icho Chinokosha

Kudya kweTLC kunosanganisa kudya uye kurovedza muviri kuti uwane hupenyu hwakareba-shanduko hunobatsira kudzikisa cholesterol huwandu uye kusimudzira hutano hwemwoyo.

Inogona zvakare kugadzirisa hutachiona, kushushikana kweiyo oxidative uye huwandu hweshuga yeropa.

Kudya kwacho kunotarisa pamichero, miriwo, zviyo zvese, nyemba, nzungu uye mhodzi, uku uchidzikisira mafuta ane mafuta mazhinji uye ane cholesterol yakawanda.

Kana ichishandiswazve sekushandurwa kwehupenyu pane kukurumidza-kugadzirisa kana kudya kwemafashoni, chikafu cheTLC chine mukana wekuita simba pahutano mukufamba kwenguva.