Zakudya za TLC, kapena Thrapeutic Lifestyle Kusintha zakudya, zimapangidwa ndi National Cholesterol Education Program (NCEP) kuthandiza kuchepetsa cholesterol ndi triglyceride. Zakudya za TLC ndizo gulu la malangizi omwe aperekedwa ndi NCEP kuti akhale ndi moyo wathanzi. Kusamalira moyo kumasintha kumaphatikizapo kusintha zakudya zanu, kuwonjezera kuchitapo kanthu, ndi kulemera.
Zakudyazi zili ndi malangizo okhudza mafuta , chakudya, ndi mapuloteni. Kuwonjezera apo, zakudyazo zimaphatikizansopo malangizi othandizira pazinthu zamagetsi. Malamulowa amagwiritsa ntchito kwambiri kudya zakudya zoyenera, kutsindika kusiyana kwa mafuta "abwino" ndi mafuta "oipa" komanso kusiyana pakati pa "zabwino" ndi "zoipa" makhakudya.
Mafuta
Zakudya za TLC zimalimbikitsa kuti mafuta okwanira ayenera kukhala 25 mpaka 35 peresenti ya makilogalamu anu tsiku lililonse. Pali mitundu iwiri ikuluikulu ya mafuta omwe amapezeka mu zakudya: mafuta odzaza ndi mafuta osatulutsidwa. Mafuta osasungunuka ndi mafuta abwino ndipo akhoza kugawidwa mafuta a polyunsaturated ndi mafuta a monounsaturated. Mafutawa ndi abwino chifukwa amadziwika kuti amachepetsanso lipoprotein (LDL, "zoipa" zam'thupi). Mafuta abwino a mafuta osatulutsidwa amaphatikizapo mtedza ndi nsomba. Zakudya za TLC zimalimbikitsa kuti mafuta odyetserako mafuta amphongo azikhala ndi 20% ya caloric yanu yonse, pamene mafuta odzaza mafuta ayenera kukhala ndi 10 peresenti ya calories yanu tsiku lililonse.
Mafuta okhutira ndi mafuta "oipa" ndipo amadziwika kuti amwetsa LDL kapena ma "cholesterol". Zakudya zokhudzana ndi mafuta odzaza ndi monga nyama zanyama komanso mkaka wonse wa mkaka. Zakudya za TLC zimalimbikitsa kuti muchepetse mafuta anu odzaza ndi osachepera 7 peresenti ya chakudya chanu chonse. Mafuta a trans, omwe amapezeka mu zakudya monga zakudya zamphongo ndi zakudya zokazinga, ayenera kupewa ngati mukuyang'ana mazenera anu.
Zakudya
Zakudyazi zimatsindikanso kudya zakudya zopatsa thanzi m'malo mwa zakudya zopangidwa kuchokera ku shuga wamba - monga cookies kapena zakudya. Zakudya zokwanira zimaphatikizapo masamba, zipatso, mpunga wonse, ndi mkate wonse wa tirigu. Zakudyazi, chakudya chimaphatikizapo pakati pa 50 ndi 60 peresenti ya makilogalamu anu tsiku lililonse.
Mapuloteni
Mapuloteni ayenera kukhala ndi 15 peresenti ya kudya kwathunthu kwa caloric. Kuti mukhale ndi thanzi labwino, muyenera kuonetsetsa kuti mukupeza mapuloteni anu kuchokera ku zowonda, monga nkhuku, nsomba, soya, nyemba, ndi Turkey.
Malangizo Ena
Zakudya za TLC zimaphatikizansopo malangizo othandizira pazitsulo zosungunuka ndi tizilombo toyambitsa matenda, zomwe zimadziwika kuti zimakhala ndi thanzi la mafuta m'thupi. Zosungunuka, kapena zowonongeka, zimakhala ndi oatmeal , psyllium, pectin, ndi bran. Ma phytosterols , omwe amadziwikiranso kuti amatha kuchepetsa mafuta m'thupi, amaikidwa m'mitundu yosiyanasiyana komanso mavalidwe osiyanasiyana monga kufalikira ndi kuvala saladi. Zinthuzi zikuphatikizidwa makamaka chifukwa cha kuthekera kwawo kuchepetsa cholesterol cha LDL mu maphunziro. Pakadali pano makonzedwe a mavitamini osakanizika amakhala 10 mpaka 25 magalamu tsiku lililonse, pamene magalamu awiri tsiku la phytosterol adalangizidwa.
Kuwonjezera apo, zakudya za TLC zimalimbikitsa kuti mchere uzidya maola 2400 patsiku.
Zakudya zokhudzana ndi mtima wamtunduwu zingawoneke zovuta chifukwa cha zowonjezera zowonjezera zakudya zamtundu uliwonse. Komabe, zimalimbikitsa kudya chakudya chamtundu wathanzi, kudya zakudya zopatsa thanzi komanso kuchepetsa mafuta m'thupi mwa kuchepa kwa mafuta komanso kuchepa kwa fiber.
Chitsime:
Gawo Lachitatu la Maphunziro a Mtundu wa Cholesterol (NCEP) Gulu la Atafufuza pa Kuzindikira, Kufufuza, ndi Kuchiza kwa Mwazi Wambiri Wamagazi mu Akuluakulu (PDF), July 2004, National Institutes of Health: National Heart, Lung, ndi Blood Institute.