Ukutya kwe-TLC, okanye i-Therapeutic Lifestyle Iinguqu zokutya, yenzelwe iNkqubo yeSizwe ye-Cholesterol Education (NCEP) ukunceda ukunciphisa i-cholesterol yakho kunye namazinga e-triglyceride. Ukutya kwe-TLC kungokwakhe iqela leengcebiso ezichazwe yi-NCEP yokuphila impilo enempilo. Utshintsho lwezinto zokuphila luquka ukuguqula ukutya kwakho, ukwandisa umsebenzi wakho wokwenza umzimba, kunye nokulahleka kwesisindo.
Oku kutya kuqulethe iingcebiso malunga nokutya kwansuku zonke kwamafutha , i-carbohydrate kunye neeprotheni. Ukongezelela, ukutya kubandakanya neziphakamiso kwiimveliso ezinefayili. Le regimen igxininise ekusebenziseni ukutya okunokulinganisela, kugxininisa umahluko phakathi kwamafutha "amahle" kunye namafutha "amabi" kunye nokwahlula phakathi kwezinto "ezilungileyo" kunye "ezimbi" ze-carbohydrate.
Amafutha
Ukutya kwe-TLC kukucebisa ukuba i-fat total intake ifanele ibe yi-25 ukuya kwi-35 ekhulwini yeekhalori zakho zonke ngosuku. Kukho iintlobo ezimbini eziphambili zamafutha afumaneka ekudleni: amafutha azalisiweyo kunye namafutha angatyiweyo. Amafutha angatshitshiweyo ayenayo amafutha "ahle" kwaye angabelana ngamafutha e-polyunsaturated kunye namafutha ase-monounsaturated. Ezi fatshe zilungile kuba ziyaziwa ngokunciphisa i-lipoprostin ephantsi (LDL, "amanqanaba amabi" e-cholesterol). Imithombo emihle yamathambo angatshatkiweyo afaka iinqutyana kunye nemveliso yeentlanzi. Ukutya kwe-TLC kukucebisa ukuba i-fatty polyunsaturated intake ifanele ibe ne-20% ye-caloric yakho yokudla, ngelixa i-monounsaturated fats kufuneka ibe ne-10% yeekhalori zakho zonke ngosuku.
Amafutha anelisiweyo ngamafutha "amabi" kwaye ayaziwa ukuphakamisa i-LDL okanye "ama-cholesterol" amanqanaba. Ukutya okuphezulu kwiimveliso ezizalisiweyo kubandakanya ukutya kwezilwanyana ezinamafutha kunye nobisi olupheleleyo lweemveliso zobisi . Ukutya kwe-TLC kukucebisa ukuba unciphise ukusetyenziswa kwakho kwamafutha azaliswe ngaphantsi kwama-7 ekhulwini kwindleko yakho yonke. Amafutha eTrans, afumaneka ekudleni okunjengama-pastries kunye nokutya okuthosiweyo, kufuneka agwenywe ukuba ubukela amanqanaba akho e-lipid.
I-carbohydrate
Oku kutya kukugxininisa ukutywala kwezinto ezininzi, i-carbohydrates enempilo endaweni yokutya eyenziwe ngamashukela alula - njengama-cookies okanye i-pastries. Ii-carbohydrate eziyinkimbinkimbi ziquka imifuno, iziqhamo, ilayisi epheleleyo yengqolowa kunye nesonka sangqolowa esipheleleyo. Kulo lokutya, i-carbohydrates kufuneka iqulethe phakathi kwama-50 ukuya kuma-60 ekhulwini weekhalori zakho zonke ngosuku.
Iprotheni
Iiprotheyini kufuneka zibe neepesenti ezili-15 ze-caloric yakho yokudla. Ukuyigcina iphile intliziyo, kufuneka uqiniseke ukuba ufumana iprotheni yakho evela kwimithombo ephilileyo, njengenkukhu, intlanzi, i-soy, iimbotyi kunye ne-turkey.
Ezinye iingcebiso
Ukutya kwe-TLC kuqukwa neengcombolo kwi-fiber e-soluble kunye nama-phytosterol, ezo zombini ziyaziwa ukugcina ama-cholesterol enempilo. I-soluble, okanye i-viscous, i- fibre iquka i- oatmeal , i-psyllium, i-pectin, ne-bran. Iiphytosterols , ezaziwa ngokuba namandla abo okunciphisa i-cholesterol, zifakwe kwiintlobo ezahlukeneyo zokusabalalisa nokugqoka ezifana nokusabalala nokugqoka isaladi. Ezi zinto zibandakanyiweyo ngokukodwa ngenxa yokuba banakho ukwehlisa i-cholesterol ye-LDL kwizifundo. Iingcebiso zamanje zokusetyenziswa kwefayibha e-soluble ziyi-10 ukuya kuma-25 amagremu ngosuku ngalunye, kanti iigrama ezimbini ngosuku lwe-phytosterol intake zinconywa.
Ukongezelela, ukutya kwe-TLC kukucebisa ukuba ityuwa ifikelele kwi-2400 milligrams ngosuku.
Ukutya okunomdla kwintliziyo kubonakala kunzima ngenxa yezikhokelo ezininzi ezilungiselelwe izondlo ngasinye. Nangona kunjalo, ngokuqinisekileyo ikhuthaza ukutya ukutya okunempilo, okunempilo kunye nokunciphisa i-cholesterol ngokunciphisa i-fat fat and increasing consumption of fiber.
Umthombo:
Inkcazo yesithathu yeNkqubo yeMfundo yeSizwe ye-Cholesterol (NCEP) Iqela leNzululwazi ekuFundeni, kuVavanyo kunye nokuPhathwa kwe-Blood High Cholesterol kuBantu abadala (PDF), ngoJulayi 2004, iiNational Institutes of Health: iNational Heart, Lung and Blood Institute.