Zakudya za TLC: Thanzi Lamtima Monga Njira Yazakudya

Makhalidwe a zakudya amabwera ndikupita. Pakadali pano, zakudya za TLC ndizodziwika kwambiri ngati njira yatsopano yathanzi. Tikukufotokozerani zomwe TLC imayimira komanso phindu lomwe chakudyacho chili nacho kwa inu.

Kodi zakudya za TLC ndi chiyani?

Zakudya za TLC zimatchedwanso "Therapeutic Lifestyle Change" ndipo ndi zakudya zomwe zidapangidwa ku USA ndi National Institute of Health. Poyambirira, njira ya TLC imagwiritsidwa ntchito kutsitsa cholesterol pakapita nthawi.

“Mfundo ya kadyedwe kake ndi yochepetsera mafuta m’zakudya mozindikira. Kuti izi zitheke, chiŵerengero chabwino cha unsaturated mafuta acids ochuluka chiyenera kusungidwa,” akufotokoza motero Prof. Dr. Katja Lotz, katswiri wa zachilengedwe, wamkulu wa maphunziro a Food Management, ndi mlangizi wa sayansi ku DHBW Heilbronn.

TLC: njira yamoyo, osati chakudya

Mosiyana ndi zakudya zambiri, zakudya, ndi mapulogalamu ochepetsa thupi, zakudya za TLC ndi chakudya chokhazikika. Monga zakudya zodziwika bwino za DASH, cholinga chake ndikusintha thanzi lathupi.

Kuonda kumakhalanso zotsatira za nthawi yayitali za kusintha kwa zakudya. Kuphatikizidwa ndi gawo lolimbitsa thupi tsiku lililonse la mphindi zosachepera 30, chakudyacho chimalimbikitsa kuwonda.

Zoonadi, iyi si njira yofulumira yochepetsera ma kilos angapo, komabe, timalangiza motsutsana ndi zakudya zofulumira m'malo mwake.

Kadyedwe, kadyedwe kake, kapena moyo?

Tikamaganiza za kudya, nthawi zambiri timaganizira za kuchepa thupi, zoletsa zakudya, komanso kuchita popanda. Koma tanthauzo loyambirira la zakudya limachokera ku Greek "diaita", kutanthauza "dongosolo".

Masiku ano, akatswiri azakudya amamvetsetsa zakudya zomwe zimafanana ndi zakudya. Amavomereza kuti mapulogalamu apamwamba ochepetsera thupi sabweretsa zotsatira zolimbikitsa thanzi.

Palinso nkhani ya "kuonda molakwika" kudzera mu zakudya zomwe zimatchedwa flash diet. Kukana zakudya zina kumatsimikizira kuti kilos imagwa mofulumira - koma chakudya chikangotha, zotsatira za yo-yo nthawi zambiri zimayamba.

Malinga ndi akatswiri, chakudya ndi choyenera kokha ngati chimapereka kusintha kosatha kwa kudya.

Momwe zakudya za TLC zimagwirira ntchito

Zakudya za TLC ndikusintha kwathunthu kwazakudya. Poyambirira, zakudyazo zidalimbikitsidwa kwa odwala amtima, omwe kuchepetsa cholesterol kungakhale kofunikira.

Choyamba, m'kabuku kake ka njira ya zakudya za TLC, Institute of Health imasiyanitsa cholesterol yabwino ndi yoyipa. Kuti cholesterol isamutsidwe m'magazi anu, imaphatikizana ndi mapuloteni osungunuka m'madzi. Umu ndi momwe ma lipoprotein amapangidwira, omwe amagawidwa molingana ndi mapuloteni kapena mafuta awo kukhala:

• Very-Low-Density Lipoproteins (VLDL).
• Low-density lipoproteins (LDL)
• High-density lipoproteins (HDL)

VLD ndiye kalambulabwalo wa LDL, yomwe imatengedwa kuti ndi cholesterol "yoyipa" chifukwa cha kuchuluka kwake kwa lipid. Komano, HDL imawonedwa ngati cholesterol "yabwino" chifukwa cha kuchepa kwake kwa lipid.

Kodi cholesterol imagwira ntchito bwanji m'thupi?

Cholesterol ndi chinthu chofanana ndi mafuta chomwe chili chofunikira kwa aliyense. Mwachitsanzo, ndikofunikira kwambiri pakumanga nembanemba yama cell komanso ndikofunikira kuti kagayidwe kachakudya muubongo wathu.

Nthawi yomweyo, cholesterol ndi chinthu chofunikira poyambira kupanga bile acid, kugaya mafuta komanso kupanga vitamini D ndi mahomoni ena monga estrogen ndi testosterone.

Chofunikira pazakudya za TLC ndikuwongolera kuchuluka kwa cholesterol m'magazi kudzera muzakudya - motero kupewa matenda amtima monga sitiroko ndi matenda amtima.

Kodi ndingaphatikize bwanji cholesterol yabwino m'zakudya zanga?

Njira ya TLC imafuna kuti muzidya mafuta ochepa amafuta acids momwe mungathere. Izi zili choncho chifukwa amayambitsa kuchuluka kwa cholesterol yoyipa ya LDL m'magazi. M'malo mwake, unsaturated mafuta zidulo ndi zosakaniza zikuluzikulu pa menyu. Kuchuluka kwamafuta acids ochuluka sikuyenera kupitirira 7 peresenti. Kafukufuku akusonyeza kuti ngati mfundo imeneyi itsatiridwa, mlingo wa LDL m’mwazi ukhoza kuchepetsedwa ndi pafupifupi 10 peresenti mkati mwa milungu isanu ndi umodzi.

Zakudya zam'madzi zimagwira ntchito yayikulu

Zakudya zamagulu a zakudya za TLC ndizofanana ndi zakudya zomwe bungwe la German Nutrition Society limapereka, akutero katswiri wa zachilengedwe Prof. Dr. Katja Lotz. Izi zimati 30% mafuta, 15% mapuloteni, ndi 55% chakudya chamafuta tsiku lililonse.

M'kupita kwa Low Carb chizolowezi chokhala ndi ziwanda, ma carbohydrate mu TLC Diät amakhala ndi gawo lofunikira kwambiri. Monga momwe zilili ndi mafuta, pali kugawanika kukhala "zabwino" ndi "zoipa".

Zakudya zabwino zama carbohydrate ndi zomwe zimapatsa thupi mphamvu, mavitamini, ndi mchere kwanthawi yayitali. Izi zikuphatikizapo, mwachitsanzo, zakudya zambewu ndi masamba amitundu yonse.

Kumbali inayi, muyenera kupewa zomwe zimatchedwa "zachabechabe", zomwe zimapangitsa kuti shuga m'magazi anu achuluke ndikukupatsani zilakolako. Izi zikuphatikizapo:

• Maswiti
• Chips & Co.
• Zakumwa zozizilitsa kukhosi
• White ufa mankhwala

TLC Snacks ndi Zopatsa

Chimodzi mwazinthu zabwino kwambiri zazakudya za TLC ndi mndandanda wautali wa zokhwasula-khwasula zomwe zimaloledwa. Kupatula apo, tonsefe timafunikira chithandizo nthawi ndi nthawi. Zakudya izi zimalimbikitsidwa ndi American Institute of Health:

• Zipatso zatsopano kapena zowuma
• masamba
• Zoziziritsa
• Popcorn (popanda batala ndi mchere)
• Okonza
• Mikate yampunga
• Mipira
• Muesli (wopanda shuga)
• Ice cream sorbet
• Yogurt yamafuta ochepa ndi zipatso
• Jelo

Mafunso ofunikira kwambiri okhudza TLC

Kodi njira ya TLC ndiyoyenera kwa ine?

Zakudya za TLC zidapangidwira anthu omwe ali pachiwopsezo chachikulu cha matenda amtima, mwachitsanzo, kuchuluka kwa cholesterol. Inde, zakudya sizingasinthe chibadwa chanu kapena msinkhu wanu. Koma mutha kukhudza kunenepa kwambiri ndi shuga ndi zakudya zoyenera. Kuphatikiza apo, zakudya za TLC ndizoyenera aliyense amene akufuna kuchitira zabwino thupi lawo pakapita nthawi.

Kodi TLC ndiyoyenera bwanji pamoyo watsiku ndi tsiku?

Zakudya za TLC ndizoyenera kwambiri pamoyo watsiku ndi tsiku, akutero katswiri wa zachilengedwe Prof. Dr. Katja Lotz. Ndi mabuku ophikira apadera pa TLC kapena patsamba la DGE, mutha kupeza maupangiri angapo amomwe mungaphatikizire TLC ngati chakudya chokwanira m'moyo wanu watsiku ndi tsiku.

Ngakhale moyo wanu watsiku ndi tsiku umakhala wovuta bwanji, zakudya zanu ndizofunikira ndipo siziyenera kunyalanyazidwa. Zakudya zambiri zimaletsabe zakudya zina, zomwe zimapangitsa kuti zikhale zovuta kupita kukadya ndi anzanu kapena makasitomala.

Ndi zakudya za TLC, zimangotengera kusintha kochepa, kofanana ndi kusiya nyama.

Kodi ndingachepetse kulemera kwanga ndi TLC?

Zakudya za TLC ndizosintha moyo. Komabe, ngati muli onenepa kwambiri, zimapatsanso kuchepetsa kudya kwa calorie. Muyenera kudziwa izi malinga ndi moyo wanu, wotanganidwa kapena wocheperako.

Komabe, akatswiri amanena kuti kuwonda zotsatira ndi pang'onopang'ono, choncho zingatenge masabata ndi miyezi.

Ubwino wa njira ya TLC ndi yotani?

Zimatenga nthawi kuti muphunzire kusiyana pakati pa mafuta abwino ndi opanda thanzi komanso ma carbohydrate. Koma kaya muli pachiwopsezo cha matenda a mtima kapena ayi, zakudya izi zidzakuthandizani kumvetsetsa zakudya zomwe zili zabwino kwa thupi lanu.

Ubwino waukulu womwe zakudya za TLC zimabweretsa, komabe, ndikuti ndi lingaliro lopangidwa ndichipatala lomwe limayang'ana kwambiri kukhala ndi thanzi m'malo mochepetsa thupi.

Pulofesa Dr. Katja Lotz wa pa yunivesite ya Baden-Württemberg Cooperative State University anati:

Kodi pali zoopsa zilizonse ndi zakudya za TLC?

Osati kwa anthu "athanzi labwinobwino". Komabe, katswiri Prof. Dr. Katja Lotz akulangiza kuti anthu omwe ali ndi vuto la mafuta a metabolism ayenera nthawi zonse kukaonana ndi dokotala. Pankhani ya kunenepa kwambiri kapena kunenepa kwambiri, matenda opatsirana amatha kuchitika pakudya.

Malangizo 5 ochezera malo odyera

1. Sankhani zokometsera komwe mungathe kuyitanitsa zovala kapena msuzi padera. Pewani zokometsera zokazinga kwambiri.
2. Sankhani mbale ndi gawo laling'ono la nyama ndi gawo lalikulu la masamba. Funsani ngati ndiwo zamasamba zophikidwa mu mafuta - muyenera kupewa izi.
3. Sankhani mbale yophikidwa, yowiritsa, kapena yophikidwa, osati yokazinga kapena yokazinga kwambiri. Onetsetsani kuti musagwiritse ntchito tchizi ndi batala wambiri.
4. Ngati muyitanitsa pitsa kumalo odyera omwe mumakonda ku Italy, onetsetsani kuti pali masamba ambiri pamwamba ndikupewa tchizi.
5. Kwa mchere, saladi ya zipatso kapena zipatso za sorbet ndizosankha bwino. Pazakudya za yogurt, funsani yogati yamafuta ochepa.

Ndi chiyani chomwe chimasiyanitsa zakudya za TLC ndi zakudya za DASH?

Zakudya zonsezi zidapangidwa ndi American Institute of Health ndipo cholinga chake ndikupatsa ogwiritsa ntchito zakudya zopatsa thanzi kwamuyaya. Zakudya za DASH, mosiyana ndi njira ya TLC, ndizokhudza kuchepetsa kuthamanga kwa magazi.

Chifukwa chake, zakudya zomwe zimakhala ndi magnesium, potaziyamu, mapuloteni, ndi fiber zambiri ndizopezeka pazakudya. Amathandizira thupi kuti magazi aziyenda bwino.