Na lijo tsa TLC li ka thusa ho theola maemo a k'holeseterole e tlase?

Litaba

• Lijo tsa TLC ke eng?
• E Sebetsa Joang
• Bophelo ba Pelo le Melemo e meng
• Monyetla o ka tlase oa ho oa
• Lijo Tseo U ka Li Jang
• Lijo Tseo re Lokelang ho li Qoba
• Ntlha ea Bohlokoa

Lijo tsa TLC ke e 'ngoe ea merero ea ho ja e sa fetoheng e khetholloang e le e' ngoe ea lijo tse nepahetseng ka ho fetisisa ke litsebi tsa bophelo bo botle lefats'eng ka bophara.

E etselitsoe ho thusa ho khothaletsa bophelo bo botle ba pelo le ho fokotsa maemo a k'holeseterole ka ho kopanya mekhoa e nepahetseng ea ho ja le liphetoho tsa bophelo le maano a taolo ea boima.

Hape, e kanna ea sebetsa hantle ho phekoleng maemo a mang ka ho theola tsoekere maling, ho laola maemo a khatello ea mali le ho boloka letheka la hao le le hantle.

Sengoloa sena se lekola lijo tsa TLC, melemo ea eona le litlamorao tsa eona.

Lijo tsa TLC ke eng?

Lijo tsa TLC, kapa Therapeutic Lifestyle Changes diet, ke moralo o nepahetseng oa ho ja o etselitsoeng ho ntlafatsa bophelo bo botle ba pelo.

E thehiloe ke Mekhatlo ea Naha ea Bophelo ho thusa ho fokotsa kotsi ea lefu la pelo le stroke.

Morero oa lijo ke ho fokotsa maemo a mali a "LDL" ea "cholesterol" e mpe ho boloka methapo e hlakile le ho ntlafatsa bophelo bo botle ba pelo.

E sebetsa ka ho kopanya likarolo tsa phepo, boikoetliso le taolo ea boima ho thusa ho itšireletsa khahlanong le lefu la pelo.

Ho fapana le mananeo a mang a ho ja, lijo tsa TLC li reretsoe ho lateloa kamora nako e telele 'me li lokela ho nkuoa e le phetoho ea bophelo ho fapana le ho ja feshene.

Ntle le ho theola maemo a k'holeseterole, lijo tsa TLC li amahanngoa le melemo e meng e mengata ea bophelo bo botle, ho tloha ts'ebetsong ea boits'ireletso ea mmele ho fokotsa khatello ea maikutlo le tse ling (,).

Lijo tsa TLC ke leano le jang pelo le phetseng hantle le etselitsoeng ho ntlafatsa bophelo bo botle ba pelo ka ho theola maemo a k'holeseterole.

E Sebetsa Joang

Lijo tsa TLC li kenyelletsa motsoako oa liphetoho tse peli tsa phepo le mokhoa oa bophelo tse bontšitsoeng ho thusa ho ntlafatsa bophelo bo botle ba pelo.

Haholo-holo, ho kenyelletsa ho fetola mefuta ea mafura ao u a jang le ho eketsa tlhahiso ea hau ea metsoako e khothalletsang bophelo bo botle joalo ka faeba e qhibilihang le li-sterol tsa limela tse ka thusang ho theola maemo a k'holeseterole.

E boetse e kopanya liphetoho tsa lijo le keketseho ea boikoetliso ho thusa ho laola boima ba 'mele le ho matlafatsa mesifa ea pelo.

Tataiso ea mantlha ea ho latela lijo tsa TLC e kenyelletsa ():

• Ja li-calories tse lekaneng ho boloka boima ba 'mele bo phetse hantle.
• 25-35% ea lik'halori tsa hau tsa letsatsi le letsatsi e lokela ho tsoa mafura.
• Lik'halori tse ka tlase ho 7% li lokela ho tsoa mafura a mangata.
• Ho ja k'holeseterole ea lijo ho lokela ho lekanyetsoa ho tlase ho 200 mg ka letsatsi.
• Ikemisetsa ligrama tse 10-25 tsa fiber e qhibilihang letsatsi le leng le le leng.
• Sebelisa bonyane ligrama tse 2 tsa limela tsa sterol kapa stanol letsatsi ka leng.
• Fumana bonyane boikoetliso bo matla ba metsotso e 30 letsatsi le letsatsi.

Ho latela lijo tsa TLC hangata ho kenyelletsa ho eketsa tšebeliso ea hau ea litholoana, meroho, lijo-thollo, linaoa, linate le lipeo ho koala fiber eo o e jang.

Ho boetse hoa khothaletsoa ho eketsa metsotso e 30 ea ho ikoetlisa ka letsatsi kemisong ea hau, e ka kenyelletsang mesebetsi e kang ho tsamaea, ho matha, ho palama baesekele kapa ho sesa.

Ho sa le joalo, o lokela ho lekanyetsa lijo tse nang le mafura a mangata le tse nang le k'holeseterole joalo ka ho fokotsa mafura a nama, lihlahisoa tsa lebese, li-yolk tsa mahe le lijo tse sebelisitsoeng ho khomarela palo e khothalletsoang ea letsatsi le letsatsi, e thusang ho eketsa litholoana.

Lijo tsa TLC li kenyelletsa ho kopanya taolo ea boima, ho ikoetlisa le liphetoho tse amanang le phepo ho ntlafatsa bophelo ba pelo.

Bophelo ba Pelo le Melemo e meng

Lijo tsa TLC li etselitsoe ho thusa ho theola maemo a k'holeseterole le ho fokotsa kotsi ea lefu la pelo.

Phuputsong e le 'ngoe ea matsatsi a 32 ho batho ba 36 ba nang le k'holeseterole e phahameng, lijo tsa TLC li ile tsa khona ho fokotsa maemo a "bobe" LDL cholesterol ka karolelano ea 11% ().

Phuputso e 'ngoe e fumane hore ho latela lijo tsa TLC libeke tse tšeletseng ho lebisitse ho phokotso e kholo ea li-cholesterol le triglyceride, haholo ho banna ().

E 'ngoe ea litsela tseo e sebetsang ka tsona ke ka ho khothaletsa keketseho ea phepelo ea fiber e qhibilihang, e hokahantsoeng le maemo a tlase a k'holeseterole le kotsi e tlase ea lefu la pelo (,).

Lijo tsa TLC li boetse li khothaletsa ho sebelisa li-sterol tsa limela le li-stanol.

Tsena ke metsoako ea tlholeho e teng lijong tse kang litholoana, meroho, lijo-thollo, linaoa, linate le lipeo tse bonts'itsoeng li theola maemo a mali a "LDL cholesterol", "," e mpe.

Ho kenyelletsa boikoetliso molemong oa ho ja le ho lekanyetsa mafura a mangata ho ka thusa ho boloka li-cholesterol tsa LDL li le taolong (,).

Ntle le ho thusa ho fokotsa maemo a k'holeseterole, lijo tsa TLC li amahanngoa le melemo e meng e mengata ea bophelo bo botle, ho kenyelletsa:

• Ho ntlafatsa boits'ireletso ba mmele: Phuputso e 'ngoe e nyane ho batho ba 18 e bonts'itse hore ho latela lijo tsa TLC ho ntlafalitse boits'ireletso ba mmele ho batho ba baholo ba nang le cholesterol e phahameng ().
• Ho khothaletsa ho theola boima ba 'mele: Ho ikoetlisa khafetsa, ho boloka khalori ho lekola le ho eketsa ts'ebeliso ea fiber e qhibilihang kaofela e ka ba maano a sebetsang ho thusa ho khothaletsa tahlehelo ea boima ba 'mele (,).
• Ho tsitsisa tsoekere maling: Lijo tsa TLC li kenyelletsa ho kenya fiber e qhibilihang, e ka fokotsang ho monya tsoekere maling ho thusa ho sebetsana le maemo a tsoekere ea mali (,).
• Fokotsa khatello ea kelello oxidative: Phuputso ho batho ba baholo ba 31 ba nang le lefu la tsoekere e bontšitse hore ho latela lijo tsa TLC tse nang le limela tse ngata ho fokotsa khatello ea mali ea oxidative, eo ho lumeloang hore e amana le nts'etsopele ea mafu a sa foleng (,).
• Ho fokotsa khatello ea mali: Liphuputso li bonts'a hore ho eketsa phepelo ea hau ea faeba e qhibilihang ho ka theola khatello ea mali ea systolic le ea diastolic (,).

Lijo tsa TLC li ka thusa ho theola maemo a k'holeseterole mme e hokahantsoe le melemo e kang ho fokotsa boima ba 'mele, khatello e tlase ea mali, khatello ea mali e fokotsitsoeng le matlafatso ea boits'ireletso ba mmele.

Monyetla o ka tlase oa ho oa

Le ha lijo tsa TLC e ka ba sesebelisoa sa bohlokoa ho thusa ho ntlafatsa bophelo bo botle ba pelo, e kanna ea amahanngoa le litlamorao tse ka bang teng.

Ho ka ba thata ho latela mme ho ka hloka hore o latele tsela eo u kenang ka eona ka hloko ho netefatsa hore o lula ka har'a tataiso e thata e behiloeng bakeng sa k'holeseterole ea phepo, mafura a mangata le fiber e qhibilihang.

Ntle le moo, litataiso tse 'maloa tse kenyellelitsoeng lijong li kanna tsa ipapisa le lipatlisiso tsa nako e telele, tse etsang hore tlhoko ea bona e belaelloe.

Mohlala, lijo tsa TLC li khothaletsa ho fokotsa phepelo ea k'holeseterole e jang li ka tlase ho 200 mg ka letsatsi.

Le ha ho kile ha nahanoa hore k'holeseterole ea lijo e bapala karolo ea bophelo bo botle ba pelo, lipatlisiso tse ngata li bonts'a hore ha e na tšusumetso e ntle maemong a mali a batho ba bangata (,).

Hape, lijo tsa TLC li boetse li khothaletsa ho fokotsa mafura a mangata lijong.

Le ha mafura a mangata a ka phahamisa maemo a "mpe" LDL cholesterol, lipatlisiso li bonts'a hore e ka hlahisa "cholesterol" e ntle "ea HDL maling hape, e ka bang molemo ho bophelo ba pelo ().

Ho feta moo, litlhahlobo tse 'maloa tse kholo li bonts'itse hore ts'ebeliso e fokotsehileng ea mafura a mangata ha e tlangoe ke kotsi e tlase ea lefu la pelo kapa lefu le tsoang ho lefu la pelo (,).

Lijo tsa TLC li ka ba thata ho li latela, 'me likarolo tse' maloa tsa lijo li kanna tsa se hlokahale ho batho ba bangata.

Lijo Tseo U ka Li Jang

Lijo tsa TLC li lokela ho kenyelletsa litholoana tse ngata, meroho, lijo-thollo, linaoa, linate le lipeo.

Lijo tsena ha li ruise limatlafatsi tse ngata feela empa li na le fiber e ngata ho u thusa ho fihlela litlhoko tsa hau tsa letsatsi le letsatsi.

Lijo li boetse li lokela ho kenyelletsa liprotheine tse omeletseng joalo ka tlhapi, likhoho le ho fokotsa nama e mafura.

Lijo tse ling ke tsena tseo u ka li kenyang lijong:

• Litholoana: Liapole, libanana, mahapu, lilamunu, lipere, liperekisi, jj.
• Meroho: Broccoli, cauliflower, celery, likomkomere, spinach, kale, jj.
• Lihlahisoa tsohle: Harese, raese e sootho, motsoala, oats, quinoa, jj.
• Lijo tsa linaoa: Linaoa, lierekisi, lensisi, lierekisi.
• Linate: Lialmonde, li-cashews, li-chestnut, linate tsa macadamia, walnuts, jj.
• Peo: Peo ea Chia, peo ea folaxe, peo ea hemp, jj.
• Nama e khubelu: Ho fokotsa likhomo, nama ea kolobe, konyana, joalo-joalo.
• Likhoho: Turkey e se nang letlalo, kana, jj.
• Litlhapi le lijo tsa leoatleng: Salmone, codfish, flounder, pollock, jj.

Lijo tsa TLC li lokela ho kenyelletsa litholoana tse ngata, meroho, lijo-thollo, linaoa, linate le lipeo.

Lijo Tseo re Lokelang ho li Qoba

Batho ba lijong tsa TLC ba eletsoa ho fokotsa lijo tse nang le mafura a mangata le k'holeseterole joalo ka ho fokotsa mafura a nama, lihlahisoa tsa nama, nama ea mahe le lihlahisoa tsa lebese.

Lijo tse hlophisitsoeng le tse halikiloeng le tsona li lokela ho qojoa ho boloka mafura a hau a sebelisoa le ts'ebeliso ea khalori kahara mefuta e khothalletsoang.

• Nama e khubelu: Ho fokotsa mafura a nama ea khomo, nama ea kolobe, konyana, jj.
• Nama e sebetsitsoeng: Bacon, boroso, lintja tse chesang, joalo-joalo.
• Likhoho tse nang le letlalo: Turkey, khoho, jj.
• Lihlahisoa tsa lebese tse mafura ka botlalo: Lebese, yogurt, chisi, botoro, jj.
• Lijo tse entsoeng Lihlahisoa tse besitsoeng, li-cookie, li-crackers, likhase tsa litapole, jj
• Lijo tse halikiloeng: Li-fries tsa Mafora, li-donuts, li-roll tsa mahe, jj.
• Mahe a linotši

Lijo tse nang le mafura a mangata le k'holeseterole li lokela ho qojoa lijong tsa TLC, ho kenyeletsoa lihlahisoa tsa liphoofolo tse mafura a mangata le lijo tse ntlafalitsoeng.

Ntlha ea Bohlokoa

Lijo tsa TLC li kopanya lijo le boikoetliso ho fihlela liphetoho tsa bophelo ba nako e telele tse thusang ho theola maemo a k'holeseterole le ho matlafatsa bophelo ba pelo.

E ka boela ea ntlafatsa boits'ireletso ba mmele, khatello ea mali le tsoekere maling.

Lijo li shebana le litholoana, meroho, lijo-thollo, linaoa, linate le lipeo, ha li ntse li fokotsa lijo tse mafura le tse nang le k'holeseterole e ngata.

Ha e sebelisoa e le phetoho ea bophelo ho fapana le ho lokisa kapele kapa feshene, lijo tsa TLC li ka ba le tšusumetso e matla bophelong kamora nako.