Ngaba Ukutya kwe-TLC kunganceda ukuNciphisa amaCholesterol amanqanaba?

Umxholo

• Yintoni ukutya kweTLC?
• Ingaba isebenza kanjani
• Impilo Yentliziyo kunye nezinye izibonelelo
• Iindawo ezinokubakho ezantsi
• Ukutya ukuze utye
• Ukutya ekufuneka sikuphephe
• Umgca osezantsi

Ukutya kwe-TLC sesinye sezicwangciso ezimbalwa zokutya ezihlala zibekwa njengenye yezona ndlela zokutya zibalaseleyo ziingcali zempilo kwihlabathi liphela.

Yenzelwe ukunceda ukukhuthaza impilo yentliziyo engcono kunye nokunciphisa amanqanaba e-cholesterol ngokudibanisa iipateni zokutya ezisempilweni kunye nokulungiswa kwendlela yokuphila kunye neendlela zokulawula ubunzima.

Kwaye kunokusebenza nasekunyangeni ezinye iimeko ngokunciphisa iswekile yegazi, ukulawula amanqanaba oxinzelelo lwegazi kunye nokugcina isinqe sakho sijongiwe.

Eli nqaku liphonononga ukutya kwe-TLC, izibonelelo ezinokubakho kunye nokuhla.

Yintoni ukutya kweTLC?

Ukutya kwe-TLC, okanye indlela yokuphila yonyango etshintsha indlela otya ngayo, sisicwangciso esifanelekileyo sokutya esenzelwe ukuphucula impilo yentliziyo.

Yaphuhliswa ngamaZiko ezeMpilo kaZwelonke ukunceda ukunciphisa umngcipheko wesifo sentliziyo kunye nokubetha.

Injongo yokutya kukunciphisa amanqanaba egazi lilonke kunye "nokubi" i-cholesterol yeLDL ukugcina imithambo icacile kwaye yenze ngcono impilo yentliziyo.

Isebenza ngokudibanisa izinto zokutya, ukuzilolonga kunye nokulawula ubunzima ukunceda ukukhusela isifo sentliziyo.

Ngokungafaniyo nezinye iinkqubo zokutya, ukutya kwe-TLC kwenzelwe ukuba kulandelwe kwixesha elide kwaye kufanele kuthathelwe ingqalelo njengotshintsho kwindlela yokuphila kunokutya okuthandwayo.

Ukongeza ekwehliseni amanqanaba e-cholesterol, ukutya kwe-TLC kunxulunyaniswe noluhlu lwezinye izibonelelo zempilo, ukusuka ekuphuculeni ukusebenza komzimba ukuya ekunciphiseni uxinzelelo lwe-oxidative nangaphezulu (,).

Ukutya kwe-TLC sisicwangciso esifanelekileyo sokutya esenzelwe ukuphucula impilo yentliziyo ngokunciphisa amanqanaba e-cholesterol.

Ingaba isebenza kanjani

Ukutya kwe-TLC kubandakanya umxube wokutya kunye nokulungiswa kwendlela yokuphila ebonakalisiweyo ukunceda ukuphucula impilo yentliziyo.

Ngokukodwa, kubandakanya ukutshintsha iintlobo zeenqatha ozityayo kunye nokwandisa ukutya kwakho izinto ezikhuthaza impilo njengefayibha enyibilikayo kunye nezityalo ezinokunceda ukuthoba amanqanaba e-cholesterol.

Ikwadibanisa utshintsho kwindlela yokutya kunye nokwanda komzimba ukunceda ukulawula ubunzima kunye nokomeleza imisipha yentliziyo.

Izikhokelo eziphambili zokulandela ukutya kwe-TLC kubandakanya ():

• Yitya iikhalori ezaneleyo ukugcina ubunzima obunempilo.
• I-25-35% yeekhalori zakho zemihla ngemihla kufuneka zivela kumanqatha.
• Ngaphantsi kwe-7% yeekhalori zakho zemihla ngemihla kufuneka zivela kumanqatha apheleleyo.
• Ukutya ukutya kwe-cholesterol kufuneka kuncitshiswe ngaphantsi kwama-200 mg ngosuku.
• Cwangcisa i-10-25 gram yefayibha enyibilikayo yonke imihla.
• Sebenzisa ubuncinci i-2 gram ye-sterols yezityalo okanye i-stanols yonke imihla.
• Fumana ubuncinci imizuzu engama-30 yokuqina komzimba ngokulinganayo yonke imihla.

Ukulandela ukutya kwe-TLC kubandakanya ukonyusa ukutya kwakho iziqhamo, imifuno, ukutya okuziinkozo, iimbotyi, amandongomane kunye nembewu ukungqubana nefibre yakho.

Ukongeza imizuzu engama-30 yokusebenza komzimba ngosuku kwindlela yakho kukwacetyiswa, okunokubandakanya imisebenzi efana nokuhamba, ukubaleka, ukukhwela ibhayisikile okanye ukuqubha.

Okwangoku, kuya kufuneka unciphise ukutya okunamafutha aphezulu kunye nokutya okune-cholesterol njengokucheba okunamafutha kwenyama, iimveliso zobisi, izikhupha zamaqanda kunye nokutya okucutshungulwayo ukuze kunamathele kwisixa semihla ngemihla esinconywayo, esinceda ukwandisa iziphumo.

Ukutya kwe-TLC kubandakanya ukudibanisa ulawulo lobunzima, ukusebenza komzimba kunye notshintsho kwindlela yokutya ukuphucula impilo yentliziyo.

Impilo Yentliziyo kunye nezinye izibonelelo

Ukutya kwe-TLC kwenzelwe ukunceda ukunciphisa amanqanaba e-cholesterol kunye nokunciphisa umngcipheko wesifo sentliziyo.

Kwisifundo esinye seentsuku ezingama-32 kubantu abangama-36 abane-cholesterol ephezulu, ukutya kwe-TLC kube nakho ukunciphisa amanqanaba “amabi” e-cholesterol ye-LDL ngomyinge we-11% ().

Olunye uphononongo lufumanise ukuba ukulandela ukutya kwe-TLC iiveki ezintandathu kukhokelele ekunciphiseni okubonakalayo kumgangatho we-cholesterol kunye ne-triglyceride, ngakumbi emadodeni ().

Enye yeendlela ezisebenzayo kukukhuthaza ukonyuka kokutya okunyibilikayo, okuye kunxulunyaniswa namanqanaba asezantsi e-cholesterol kunye nomngcipheko ophantsi wesifo sentliziyo (,).

Ukutya kwe-TLC kukwacebisa ukuba kutyiwe ii-sterols zezityalo kunye ne-stanols.

Ezi yimixube yendalo ekhoyo ekutyeni okufana neziqhamo, imifuno, ukutya okuziinkozo, iimbotyi, amandongomane kunye nembewu ebonakalise ukuthoba amanqanaba egazi e "cholesterol" (") embi",).

Ukubandakanya umthambo kwindlela yakho yesiqhelo kunye nokumodareyitha ukutyeba okunamafutha kunokunceda ukugcina amanqanaba e-cholesterol ye-LDL ephantsi kolawulo (,).

Ukongeza ekuncedeni amanqanaba asezantsi e-cholesterol, ukutya kwe-TLC kudityaniswe nezinye izibonelelo zezempilo, kubandakanya:

• Ukuphucula ukusebenza komzimba: Olunye uphononongo oluncinci kubantu abali-18 lubonise ukuba ukulandela ukutya kwe-TLC kuphucule ukusebenza komzimba kubantu abadala abadala abane-cholesterol ephezulu ().
• Ukukhuthaza ukunciphisa umzimba: Ukufumana imithambo rhoqo, ukugcina ukutya kweekhalori kukhange kunye nokwandisa ukutya okunyibilikayo kungenza izicwangciso ezifanelekileyo zokunceda ukomeleza ukulahleka kobunzima (,).
• Ukuzinzisa iswekile yegazi: Ukutya kwe-TLC kubandakanya ukufaka ukutya kwakho ifayibha enyibilikayo, enokuthi icothise ukufunxwa kweswekile egazini ukunceda ukulawula amanqanaba eswekile yegazi (,).
• Ukunciphisa uxinzelelo lwe-oxidative: Uphononongo kubantu abadala abangama-31 abanesifo seswekile lubonise ukuba ukulandela ukutya kwe-TLC ephezulu kwimidumba kunciphise uxinzelelo lwe-oxidative, ekukholelwa ukuba inxulunyaniswa nokukhula kwesifo esinganyangekiyo (,).
• Ukunciphisa uxinzelelo lwegazi: Uphononongo lubonisa ukuba ukonyusa ukungena kwakho kwifayibha enyibilikayo kunokwehlisa amanqanaba egazi le-systolic kunye ne-diastolic (,).

Ukutya kwe-TLC kunokunceda ukuthoba amanqanaba e-cholesterol kwaye kunxulunyaniswe nezibonelelo ezinje ngokunyuka kobunzima, ukwehla koxinzelelo lwegazi, ukunciphisa uxinzelelo lwe-oxidative kunye nokusebenza komzimba okwandisiweyo.

Iindawo ezinokubakho ezantsi

Nangona ukutya kwe-TLC kunokuba sisixhobo esiluncedo ekuncedeni ukuphucula impilo yentliziyo, inokuthi inxulunyaniswe nezinto ezinokubakho ezantsi.

Kungaba nzima ukulandela kwaye kunokufuna ukuba ulandele ukutya kwakho ngononophelo ukuze uqiniseke ukuba uhlala ngaphakathi kwezikhokelo ezingqongqo ezibekiweyo ze-cholesterol yokutya, amafutha atyebileyo kunye nefayibha enyibilikayo.

Ukongeza, izikhokelo ezininzi ezibandakanyiweyo kukutya zinokusekwa kuphando oludlulileyo, ukubiza isidingo sabo kumbuzo.

Umzekelo, ukutya kwe-TLC kucebisa ukunciphisa umlinganiselo we-cholesterol ekutyeni engaphantsi kwama-200 mg ngosuku.

Nangona i-cholesterol yokutya yayikade icingelwa ukuba inendima kwimpilo yentliziyo, uninzi lophando ngoku lubonisa ukuba alunampembelelo kumanqanaba e-cholesterol egazini kuninzi lwabantu (,).

Kwaye ukutya kwe-TLC kukwacebisa ukunciphisa ukutyeba okunesondlo ekutyeni.

Ngelixa amanqatha agcweleyo anokuphakamisa amanqanaba e-cholesterol "embi" ye-LDL, uphando lubonisa ukuba inokuphakamisa "okuhle" i-cholesterol ye-HDL egazini, inokuba luncedo kwimpilo yentliziyo ().

Ngaphaya koko, uphononongo olukhulu olukhulu lubonakalisile ukuba ukunciphisa ukusetyenziswa kwamafutha agcweleyo akubotshelelwanga kumngcipheko ophantsi wesifo sentliziyo okanye ukufa kwesifo sentliziyo (,).

Ukutya kwe-TLC kunokuba yinto enzima ukuyilandela, kwaye izinto ezininzi zokutya zisenokungabi yimfuneko kubantu abaninzi.

Ukutya ukuze utye

Ukutya kwe-TLC kufuneka kubandakanye isixa esifanelekileyo seziqhamo, imifuno, iinkozo ezipheleleyo, iimbotyi, amandongomane nembewu.

Oku kutya akunabutyebi kuphela kwizondlo ezininzi kodwa kukwizinga eliphezulu lefayibha ukukunceda uhlangane neemfuno zakho zemihla ngemihla.

Ukutya kufuneka kubandakanye nezixa ezilinganiselweyo zeproteni enqabileyo njengeentlanzi, iinkukhu kunye nokusika inyama okunamafutha asezantsi.

Nazi ezinye izinto zokutya onokuzibandakanya kukutya:

• Iziqhamo: Ii-apile, iibhanana, iivatala, iiorenji, amapere, iipesika, njl.
• Imifuno: I-Brokholi, ikholifulawa, iseleri, ikhukhamba, isipinatshi, i-kale, njl.
• Amazimba: Irhasi, irayisi emdaka, umzala, ioats, iquinoa, njl.
• Iimbotyi: Iimbotyi, ii-ertyisi, iilentile, iichickpeas.
• Amantongomane: Ii-almonds, ii-cashews, ii-chestnuts, ii-macadamia, i-walnuts, njl.
• Imbewu: Imbewu yeChia, imbewu yeflakisi, imbewu ye-hemp, njl.
• Inyama ebomvu: Ukucheba inyama yenkomo, inyama yehagu, imvana njl.
• Iinkukhu: I-turkey engenasikhumba, inkukhu, njl.
• Intlanzi kunye nokutya kwaselwandle: I-Salmon, i-codfish, i-flounder, i-pollock, njl.

Ukutya kwe-TLC kufuneka kubandakanya iziqhamo, imifuno, iinkozo ezipheleleyo, iimbotyi, amandongomane kunye nembewu.

Ukutya ekufuneka sikuphephe

Abantu abakukutya kwe-TLC bayacetyiswa ukuba banciphise ukutya okunamafutha amaninzi kunye ne-cholesterol njengokusikwa okunamafutha kwenyama, iimveliso zenyama egqityiweyo, izikhupha zamaqanda kunye neemveliso zobisi.

Ukutya okwenziweyo kunye okuthosiweyo kufuneka kuthintelwe ukugcina ukutya kwakho amanqatha kunye nokusetyenziswa kwekhalori kuluhlu olucetyiswayo.

• Inyama ebomvu: Ukucheba okunamafutha enkomo, inyama yehagu, imvana, njl.
• Inyama egqityiweyo: Bacon, isoseji, izinja ezishushu, njl.
• Iinkukhu ezinesikhumba: I-Turkey, inkukhu, njl.
• Iimveliso zobisi ezinamafutha apheleleyo: Ubisi, iyogathi, itshizi, ibhotolo, njl.
• Ukutya okusetyenzisiweyo: Izinto ezibhakiweyo, iicookies, ii-crackers, iitshipsi zetapile, njl.
• Ukutya okuthosiweyo: Amafriji aseFransi, ama-donuts, ii-rolls zeqanda, njl.
• Izikhupha zamaqanda

Ukutya okunamafutha amaninzi kunye necholesterol kufuneka kuthintelwe kwindlela yokutya ye-TLC, kubandakanya iimveliso ezinamafutha aphezulu kunye nokutya okuqhubekekayo.

Umgca osezantsi

Ukutya kwe-TLC kudibanisa ukutya kunye nokuzilolonga ukufezekisa utshintsho lwexesha elide lokuphila olunceda ukuthoba amanqanaba e-cholesterol kunye nokunyusa impilo yentliziyo.

Inokuphucula ukungakhuseleki, uxinzelelo lwe-oxidative kunye namanqanaba eswekile yegazi.

Ukutya kugxile kwiziqhamo, imifuno, ukutya okuziinkozo, iimbotyi, amandongomane kunye nembewu, ngelixa kuthintela ukutya okunamafutha aphezulu kunye ne-cholesterol ephezulu.

Xa isetyenziswa njengokuguqula indlela yokuphila kunendlela yokulungisa ngokukhawuleza okanye ukutya okutyayo, ukutya kwe-TLC kunokubangela ifuthe elinamandla kwimpilo ekuhambeni kwexesha.