Ukudla kwe-TLC, noma i-Therapeutic Lifestyle Changes yokudla, iklanyelwe yiNational Cholesterol Education Program (NCEP) ukusiza ukunciphisa ama-cholesterol akho namazinga e-triglyceride. Ukudla kwe-TLC kungokwesigaba sezincomo ezibekwa yi-NCEP yokuphila ngendlela enempilo enempilo. Ukuguqulwa kokuphila kokwelashwa kuhlanganisa ukuguqula ukudla kwakho, ukwandisa umsebenzi wakho womzimba, nokulahlekelwa isisindo.
Lokhu kudla kuqukethe izincomo ekudleni kwansuku zonke kwamafutha , ama-carbohydrates, namaprotheni. Ukwengeza, ukudla kufaka phakathi nezincomo emikhiqizweni enezintambo. Lo mgomo ngokuyinhloko ugxile ekusetshenzisweni kokudla okulinganiselayo, kugcizelela umehluko phakathi kwamafutha "amahle" namafutha "amabi" kanye nokuhlukana phakathi kwama-carbohydrate "okuhle" nokubi.
Amafutha
Ukudla kwe-TLC kuncoma ukuba ukudla okuphelele kwamafutha kufanele kulinganiswe ngamaphesenti angama-25 kuya kwangu-35 ama-calories akho konke usuku ngalunye. Kunezinhlobo ezimbili eziyinhloko zamafutha atholakalayo ekudleni: amafutha agcweleyo namafutha angenalutho. Amafutha angasetshenzisiwe angamafutha "amahle" futhi angahlukaniswa ngamafutha we-polyunsaturated namafutha e-monounsaturated. Lawa mafutha amnandi ngoba ayaziwa ngokunciphisa i-lipoprotein (LDL, "ama-cholesterol) amabi. Imithombo emihle yamafutha angenayo ihlanganisa amantongomane nemikhiqizo yezinhlanzi. Ukudla kwe-TLC kuncoma ukuba amafutha akho we-polyunsaturated adake kufanele afinyelele ku-20% we-caloric yakho yenani eliphelele, kanti amafutha e-monounsaturated kufanele abe nama-10% wekhalori lakho eliphelele ngosuku ngalunye.
Amafutha anelisiwe amafutha "amabi" futhi ayaziwa ukuphakamisa i-LDL noma amazinga we-cholesterol "amabi". Ukudla okuphezulu emafutheni agcweleyo kuhlanganisa ukudla okunamafutha wezilwane kanye nemikhiqizo yobisi yonke yobisi . Ukudla kwe-TLC kuncoma ukuthi unciphise ukusetshenziswa kwakho kwamafutha agcwele amanani angaphansi kwamaphesenti angu-7 wokudla kwakho konke. Amafutha esitokisi, atholakalayo ekudleni okufana nama-pastries nokudla okuthosiwe, kufanele agwenywe uma ubheka amazinga akho e-lipid.
Ama-carbohydrate
Lokhu kudla kugcizelela nokudla kwe-carbohydrate engcono kakhulu, enempilo kunokudla okwenziwe ngamashukela alula - njengama-cookies noma amakhekhe. Ama-carbohydrate anzima afaka imifino, izithelo, ilayisi lonke okusanhlamvu, nesinkwa sonke sikakolweni. Kulo lokudla, ama-carbohydrate kufanele aqoke amaphesenti angama-50 kuya ku-60 wekhilikhi yakho yonke usuku ngalunye.
Amaphrotheni
Amaprotheni kufanele abe namaphesenti angu-15 okudla kwakho kwe-caloric. Ukuze ugcine inhliziyo enempilo, kufanele uqiniseke ukuthi uthola amaprotheni akho avela emithonjeni ephilile, njengenkukhu, inhlanzi, ubhontshisi, ubhontshisi kanye ne-turkey.
Ezinye izincomo
Ukudla kwe-TLC kuhlanganisa nezincomo ezithinta i-fibre e-soluble nama-phytosterol, okubili awaziwa ukuthi alondoloze amazinga e-cholesterol enempilo. I-soluble, noma i-viscous, i- fiber ihlanganisa i- oatmeal , i-psyllium, i-pectin, ne-bran. I-Phytosterols , eyaziwa nangokuthi ikhono labo lokunciphisa i-cholesterol, lifakwe ezinhlobonhlobo zokusabalalisa nokugqoka ezifana nokusabalala nokugqoka isaladi. Lezi zinto zifakiwe ngokukhethekile ngenxa yokwazi kwabo ukwehlisa i-cholesterol ye-LDL kwizifundo. Izincomo zamanje zokusetshenziswa kwe-fibre soluble zingama-10 kuya ku-25 amagremu ngosuku, kuyilapho amagremu amabili ngosuku lokudla kwe-phytosterol kunconywa.
Ukwengeza, ukudla kwe-TLC kuncoma ukuthi ukunakwa usawoti kungapheli kuma-milligram angu-2400 ngosuku.
Ukudla okunempilo okunempilo kungase kubonakale kuyinkimbinkimbi ngenxa yemikhombandlela eminingi enikezwe umsoco ngamunye oyinhloko. Kodwa-ke, ngokuyinhloko ikhuthaza ukudla ukudla okunempilo, okunempilo nokunciphisa i-cholesterol ngokunciphisa amafutha okugcoba nokwandisa ukusetshenziswa kwefiber.
Umthombo:
I-Third Report of the National Cholesterol Education Program (NCEP) Iphaneli Yomhloli Yokuthola, Ukuhlola Nokuphathwa Kwegazi Eliphezulu le-Cholesterol ku-Adult (PDF), July 2004, I-Institutes National Health: I-National Heart, Lung, ne-Blood Institute.