Zvokudya zveTLC, kana kuti Therapeutic Lifestyle Changes zvokudya, yakagadzirirwa neNational Cholesterol Education Program (NCEP) kubatsira kuderedza chelesterol yako uye mazinga e triglyceride. Kudya kweTLC ndeyeboka rezvirongwa zvakarongwa neNCEP yekurarama hupenyu hwehupenyu hwakanaka. Kurapa mararamiro emararamiro anochinja kunosanganisira kuchinja mararamiro ako, kuwedzere muviri wako, uye kuora muviri.
Ichi chikafu chine mazano pamusoro pekudya kwezuva nezuva kwemafuta , makhahydrates, uye mapuroteni. Uyezve, kudya kunosanganisirawo mazano pamusoro pezvigadzirwa zvine fiber. Iyi regimen inonyanya kutaura nezvekushandisa kwekudya kwakakwana, kusimbisa kusiyana kwemafuta "akanaka" uye "zvakaipa" mafuta uyewo musiyano pakati pe "zvakanaka" uye "zvakaipa" makhahydrates.
Mafuta
Iko yeTLC kudya inokurudzira kuti mafuta ose ekudya anofanira kuve akaenzana kusvika 25 kusvika ku35 muzana yemakori ako ose zuva rega rega. Kune miviri miviri mikuru yemafuta inowanikwa muzvokudya: mafuta akazara uye mafuta asina kuiswa. Mafuta asina kushandiswa ndiwo mafuta "akanaka" uye anokwanisa kugoverwa mumafuta e-polyunsaturated namafuta monounsaturated. Aya mafuta akanaka nekuti anozivikanwa nekuderera pasi-mashizha lipoprotein (LDL, "yakaipa" cholesterol). Nzvimbo dzakanaka dzemafuta asingatengwi dzinosanganisira nuts uye mishonga yehove. Zvokudya zveTLC zvinokurudzira kuti mafuta ako emafuta akabatanidzwa anofanira kunge ane makumi maviri kubva kune makumi maviri ezana yako yega caloric kudya, asi mafuta emafuta anofanirwa kunge ane 10% yemakori ako ose zuva rega rega.
Mafuta anogutisa ndiwo mafuta "akaipa" uye anozivikanwa kusimudza LDL kana "bad" cholesterol mazinga. Zvokudya zvakakura mumafuta akazara zvinosanganisira mafuta emhuka nyama uye mukaka wose wemiti yemiti. Iko yeTLC kudya inokurudzira kuti udzikise kushandiswa kwako kwemafuta akazara kusvika pasi pe7 muzana yekudya kwako kwose. Trans fat, izvo zvinowanikwa mune zvekudya zvakadai semafuta uye zvokudya zvakabikwa, zvinofanira kudziviswa kana uri kutarisa mapiritsi ako.
Carbohydrates
Ichi chikafu chinowedzerawo kudyiwa kwezvakaoma zvakanyanya, marhydrates eutano panzvimbo pezvokudya zvakagadzirwa kubva kune shuga shoma - sekikiki kana zvikafu. Makungupuidhaini akawandisa anosanganisira miriwo, michero, mupunga wose wezviyo, uye chingwa chegorosi rose. Mune chikafu ichi, makhahydrates anofanira kuva pakati pe50 kusvika ku60 muzana yemakori ako ose zuva rega rega.
Protein
Puroteni inofanira kunge ine 15 muzana yewakazara caloric kudya. Kuti uchengetedze mwoyo-uine hutano, unofanirwa kuva nechokwadi chokuti uri kuwana mapuroteni ako kubva pamvura yakakomba, yakadai sehuku, hove, soy, nyemba, uye huturuki.
Mamwe Mazano
Zvokudya zveTLC zvinosanganisira zvinokurudzirwa pane zvakasanganiswa fiber uye phytosterol, izvo zvese zvinozivikanwa kuchengetedza cholesterol yakasimba. Sorovhe, kana kuti veccous, fiber inosanganisira oatmeal , psyllium, pectin, uye bran. Phytosterols , inozivikanwawo nokukwanisa kwavo kuderedza cholesterol, inosanganiswa mumhando dzakasiyana-siyana dzekupararira uye kupfeka zvakadai sekupararira uye kupfeka saradi. Zvinhu izvi zvakabatanidzwa zvakananga nekuda kwekukwanisa kwavo kuderedza LDL cholesterol mune zvidzidzo. Ikozvino mazano ekugadzirisa kushandiswa kwemafibiramu anenge 10 kusvika ku25 gm zuva rega rega, asi ma gramu maviri nezuva re phytosterol kudya inokurudzirwa.
Uyezve, kudya kweTLC kunorayira kuti munyu uwedzere kusvika ma 2400 milligrams pazuva.
Uku kudya kwemoyo-utano kunogona kuoneka kwakaoma nekuda kwemitemo yakawanda inopa chibereko chimwe nechimwe chikuru. Zvisinei, inonyanya kukurudzira kudya kudya-mwoyo, utano hwakanaka uye kuderedza cholesterol kuburikidza nekuderera kwemafuta kudya uye kuwedzerwa kushandiswa kwefiber.
Kunobva:
Chechitatu Gwaro reNational Cholesterol Education Program (NCEP) Gweta reVadzidzisi paKutsvaga, Kuongorora, uye Kurapa kweHome Yakawanda yeCholesterol muVakuru (PDF), July 2004, National Institutes of Health: The National Heart, Lung, uye Blood Institute.