Shin Abincin TLC zai iya Taimakawa Matakan lesterolananan Cholesterol?

Wadatacce

• Menene Abincin TLC?
• Yadda yake aiki
• Lafiyar Zuciya da sauran fa'idodi
• Rashin Amfani
• Abincin da Zai Ci
• Abincin da Zai Guji
• Layin .asa

Abincin TLC shine ɗayan plansan shirye-shiryen abinci wanda aka tsara koyaushe azaman ɗayan mafi kyawun abincin da masana kiwon lafiya suke a duniya.

An tsara shi don taimakawa inganta ingantacciyar lafiyar zuciya da rage matakan cholesterol ta haɗu da tsarin cin abinci mai kyau tare da sauye-sauye na rayuwa da dabarun kula da nauyi.

Hakanan, yana iya zama mai tasiri wajen magance wasu yanayi ta hanyar rage sukarin jini, sarrafa matakan hawan jini da kiyaye layinku a cikin dubawa.

Wannan labarin yayi bitar abincin TLC, fa'idodi da fa'idarsa.

Menene Abincin TLC?

Abincin TLC, ko Canjin Canjin Yanayin Lafiya, tsari ne mai ƙoshin lafiya wanda aka tsara don inganta lafiyar zuciya.

Cibiyoyin Kiwon Lafiya na ƙasa suka haɓaka shi don taimakawa rage haɗarin cututtukan zuciya da shanyewar jiki.

Makasudin abincin shine rage matakan jini na duka da kuma "mummunan" LDL cholesterol don kiyaye jijiyoyin a bayyane da kuma inganta lafiyar zuciya.

Yana aiki ta haɗa abubuwan haɗin abinci, motsa jiki da kula da nauyi don taimakawa kariya daga cutar zuciya.

Ba kamar sauran shirye-shiryen cin abinci ba, ana shirya tsarin cin abinci na TLC a cikin dogon lokaci kuma yakamata a yi la'akari da shi game da canjin salon rayuwa maimakon cin abinci mara kyau.

Baya ga rage matakan cholesterol, abincin TLC yana da alaƙa da kewayon wasu fa'idodin kiwon lafiya, daga haɓaka aikin rigakafi zuwa rage stressarfin ƙwayoyin cuta da ƙari (,).

Abincin TLC shine tsarin cin abinci mai ƙoshin lafiya wanda aka tsara don inganta lafiyar zuciya ta rage matakan cholesterol.

Yadda yake aiki

Abincin TLC ya haɗa da haɗin abinci da sauye-sauye na rayuwa waɗanda aka nuna don taimakawa inganta lafiyar zuciya.

Musamman, ya haɗa da sauya nau'ikan kitsen da kuke ci da ƙara yawan abubuwan da kuke haɓakawa na kiwon lafiya kamar fiber mai narkewa da tsire-tsire masu tsire-tsire waɗanda zasu iya taimakawa ƙananan matakan cholesterol.

Hakanan yana canza canje-canje iri-iri tare da haɓaka motsa jiki don taimakawa kula da nauyi da ƙarfafa ƙwayar zuciya.

Babban jagororin bin abincin TLC sun haɗa da ():

• Ci kawai adadin kuzari don kiyaye ƙoshin lafiya.
• 25-35% na adadin kuzari na yau da kullun ya kamata ya fito daga mai.
• Kasa da kashi 7% na adadin kuzari na yau da kullun ya kamata ya fito daga kitsen mai.
• Abincin cholesterol na abinci ya kamata a iyakance shi zuwa ƙasa da 200 MG kowace rana.
• Neman gram 10-25 na fiber mai narkewa kowace rana.
• Yi amfani da aƙalla gram 2 na sterols na tsire-tsire ko stanols kowace rana.
• Samu aƙalla minti 30 na motsa jiki mai ƙarfi matsakaici kowace rana.

Biyan abincin TLC yawanci ya ƙunshi haɓaka yawan amfanin ku na 'ya'yan itace, kayan marmari, hatsi cikakke, legumes, kwayoyi da tsaba don cin abincin ku na fiber.

Recommendedara minti 30 na motsa jiki a kowace rana zuwa abubuwan yau da kullun ana ba da shawarar, wanda zai iya haɗawa da ayyuka kamar tafiya, gudu, keke ko iyo.

A halin yanzu, ya kamata ku iyakance mai-mai da mai-mai mai-mai ƙwadaran abinci kamar yankakken nama, kayan kiwo, kayan ƙwai da kayan abinci da aka sarrafa su tsaya cikin adadin shawarar yau da kullun, wanda ke taimakawa haɓaka sakamako.

Abincin TLC ya haɗa da haɗakar sarrafa nauyi, motsa jiki da canje-canje masu ci don inganta lafiyar zuciya.

Lafiyar Zuciya da sauran fa'idodi

Abincin TLC an tsara shi don taimakawa ƙananan matakan ƙwayar cholesterol da rage haɗarin cututtukan zuciya.

A cikin nazarin kwana 32 daya a cikin mutane 36 tare da babban cholesterol, abincin TLC ya iya rage matakan “mummunan” LDL cholesterol da kusan kashi 11% ().

Wani binciken ya gano cewa bin abincin TLC na makonni shida ya haifar da raguwa mai yawa a cikin yawan cholesterol da matakan triglyceride, musamman a cikin maza ().

Ofaya daga cikin hanyoyin da yake aiki shine ta hanyar haɓaka ƙaruwa a cikin amfani da fiber mai narkewa, wanda aka danganta shi da ƙananan matakan cholesterol da ƙananan haɗarin cututtukan zuciya (,).

Abincin TLC kuma yana ba da shawarar shan sterols da tsire-tsire.

Waɗannan mahaɗan ne na halitta waɗanda ke cikin abinci kamar 'ya'yan itace, kayan lambu, ƙwaya mai ɗorewa, legumes, kwayoyi da ƙwaya waɗanda aka nuna ƙananan matakan jini na duka da kuma "mummunan" LDL cholesterol (,).

Haɗa motsa jiki cikin aikinku na yau da kullun da daidaita matsakaicin mai na iya taimakawa kiyaye matakan LDL cholesterol a ƙarƙashin iko (,).

Baya ga taimakawa ƙananan matakan cholesterol, abincin TLC yana da alaƙa da wasu fa'idodin kiwon lafiya, gami da:

• Inganta aikin rigakafi: Smallaya daga cikin ƙananan bincike a cikin mutane 18 ya nuna cewa bin tsarin TLC ya inganta aikin rigakafi a cikin tsofaffi waɗanda ke da babban ƙwayar cholesterol ().
• Inganta asarar nauyi: Samun motsa jiki na yau da kullun, kiyaye yawan kalori a cikin dubawa da kara yawan fiber mai narkewa duk na iya zama dabaru masu tasiri don taimakawa inganta ci gaba da asarar nauyi (,).
• Tsayar da sukarin jini: Abincin TLC ya hada da kara yawan abincin da ke narkewa, wanda zai iya rage saurin shan suga a cikin jini don taimakawa wajen sarrafa matakan suga (,).
• Rage danniya na gajiya: Nazarin da aka yi a cikin manya 31 da ke fama da ciwon sukari ya nuna cewa bin tsarin cin abinci na TLC mai ɗumbin yawa a cikin ƙwayoyi ya rage gajiya mai raɗaɗi, wanda aka yi imanin cewa yana da alaƙa da ci gaba da cutar mai tsanani (,).
• Ragewan jini: Karatun ya nuna cewa kara yawan shan bakinka mai narkewa na iya rage matakan karfin jini da na diastolic (,).

Abincin TLC na iya taimakawa ƙananan matakan cholesterol kuma an danganta shi da fa'idodi kamar ƙara nauyi, rage hawan jini, rage stressarfin oxidative da haɓaka aikin rigakafi.

Rashin Amfani

Kodayake abincin TLC na iya zama kayan aiki mai amfani don taimakawa inganta lafiyar zuciya, yana iya kasancewa haɗuwa da wasu ƙananan haɗari.

Zai iya zama ɗan wahalar bi kuma yana iya buƙatar ku bi diddigin abincinku a hankali don tabbatar kun kasance cikin ƙa'idodin ƙa'idodi waɗanda aka saita don cholesterol na abinci, mai mai ƙanshi da fiber mai narkewa.

Bugu da ƙari, jagororin da yawa waɗanda aka haɗa a cikin abincin na iya dogara ne akan binciken da ba shi daɗewa, yana kiran larurar su cikin tambaya.

Misali, abincin TLC yana ba da shawarar iyakance yawan abincin cholesterol zuwa kasa da 200 MG kowace rana.

Kodayake an taɓa tunanin ƙwayar cholesterol na abinci na iya taka rawa a cikin lafiyar zuciya, yawancin bincike yanzu yana nuna cewa ba shi da wani tasiri ga matakan cholesterol na jini ga yawancin mutane (,).

Ari da, abincin TLC yana ba da shawarar rage ƙoshin mai a cikin abincin.

Yayinda mai mai zai iya haifar da matakan “mummunan” LDL cholesterol, bincike ya nuna cewa zai iya tayar da “kyakkyawan” HDL cholesterol a cikin jini shima, wanda zai iya zama da amfani ga lafiyar zuciya ().

Bugu da ƙari, yawancin ra'ayoyi da yawa sun nuna cewa rage yawan amfani da kitsen mai ba shi da alaƙa da ƙananan haɗarin cututtukan zuciya ko mutuwa daga cututtukan zuciya (,).

Abincin TLC na iya zama mai wuyar bi, kuma abubuwa da yawa na abincin bazai zama dole ga yawancin mutane ba.

Abincin da Zai Ci

Abincin TLC ya kamata ya haɗa da adadi mai kyau na 'ya'yan itatuwa, kayan lambu, hatsi cikakke, legumes, kwayoyi da iri.

Waɗannan abinci ba kawai wadatattu ne a cikin yawancin abubuwan gina jiki ba amma har ma suna da yawan zare don taimaka muku biyan bukatun ku na yau da kullun.

Abincin ya kamata ya hada da matsakaicin matsakaicin furotin kamar kifi, kaji da yankakken nama mai nama.

Anan ga wasu abincin da za'a haɗa a cikin abincin:

• 'Ya'yan itãcen marmari Tuffa, ayaba, kankana, lemu, pears, peach, da sauransu.
• Kayan lambu: Broccoli, farin kabeji, seleri, kokwamba, alayyafo, kale, da dai sauransu.
• Cikakken hatsi: Sha'ir, shinkafar ruwan kasa, couscous, hatsi, quinoa, da sauransu.
• Legumes: Wake, wake, wake, wake.
• Kwayoyi: Almonds, cashews, kirjin kirji, goro na macadamia, goro, da sauransu.
• Tsaba: Seedsa ,an Chia, xa flaan flax, hea hean hemp, da sauransu
• Red nama: Yankakken yankakken naman sa, naman alade, rago, da sauransu.
• Kaji: Tutar da ba ta da fata, kaza, da sauransu.
• Kifi da abincin teku: Kifin Salmon, kifin kifi, yawo, kwalliya, da sauransu.

Abincin TLC ya kamata ya haɗa da yalwar 'ya'yan itace, kayan lambu, hatsi cikakke, legumes, kwayoyi da tsaba.

Abincin da Zai Guji

An shawarci mutanen da ke cin abincin TLC su rage abincin da ke cike da kitsen mai da kuma mai ƙwanƙwasa kamar yankakken nama, kayan naman da aka sarrafa, kayan ƙwai da kayan kiwo.

Hakanan yakamata a guji sarrafa abinci da soyayyen abinci don kiyaye cin abincin ku da kuma amfani da kalori a cikin zangon da aka bada shawara.

• Red nama: Yanke kitse na naman sa, naman alade, rago, da sauransu.
• Naman da aka sarrafa: Naman alade, tsiran alade, karnukan zafi, da sauransu.
• Kaji tare da fata: Turkiyya, kaji, da sauransu.
• Kayan kiwo mai cikakken mai: Madara, yogurt, cuku, man shanu, da sauransu.
• Abincin da aka sarrafa: Kayan da aka toya, kukis, gwangwani, dankalin turawa, da sauransu.
• Soyayyen abinci: Soyayyen faransan, dunkulen, kwai, da sauransu.
• Kwai gwaiduwa

Ya kamata a guji abinci mai ƙoshin mai da cholesterol a kan abincin TLC, gami da kayayyakin dabbobi masu ƙiba da abinci da abinci da aka sarrafa.

Layin .asa

Abincin TLC ya haɗu da abinci da motsa jiki don cin nasarar canjin rayuwa na dogon lokaci wanda ke taimakawa ƙananan matakan cholesterol da haɓaka lafiyar zuciya.

Hakanan yana iya inganta rigakafi, damuwa na oxyidative da matakan sukarin jini.

Abincin ya ta'allaka ne kan 'ya'yan itace, kayan lambu, hatsi gaba daya, hatsi, kwayoyi da kuma kwaya, yayin iyakance abinci mai-mai da mai-cholesterol.

Lokacin da aka yi amfani dashi azaman sauye-sauye na rayuwa maimakon saurin-saurin abinci ko abincin fad, abincin TLC yana da damar yin tasiri mai ƙarfi akan lafiyar cikin dogon lokaci.