Kayan abinci na TLC, ko Cibiyar Ilimin Cibiyoyin Labapeutic Living, an tsara shi ta Cibiyar Nazarin Ilimin Cholesterol ta kasa (NCEP) don taimakawa wajen rage ƙwayar cholesterol da matakan triglyceride. Abincin na TLC shine ƙungiyar shawarwari da NCEP ta gabatar don rayuwa a cikin salon rayuwa. Sauye-sauyen salon rayuwa ya hada da gyaran abincinku, ƙara yawan aikin ku, da asarar nauyi.
Wannan abincin ya ƙunshi shawarwari game da cin abinci na yau da kullum, da carbohydrates, da kuma sunadarai. Bugu da ƙari, cin abinci ya hada da shawarwari game da samfurori masu dauke da fiber. Wannan tsarin ya fi mayar da hankali akan amfani da abinci mai kyau, yana jaddada bambanci tsakanin "mai kyau" fats da "mummunan" fats da bambanci tsakanin "mai kyau" da "mara kyau" carbohydrates.
Fats
Abinci na TLC ya bada shawarar cewa yawancin mai amfani ya kamata a iyakance shi zuwa kashi 25 zuwa 35 cikin yawan adadin kuzari a kowace rana. Akwai manyan nau'o'i guda biyu da aka samo a cikin abinci: ƙwayar mai da kuma fatattun ƙwayoyi. Fats da ba'a sani ba sune fatsan "masu kyau" kuma za'a iya raba su da fatsin fatsari da ƙwayoyin cuta. Wadannan ƙwayoyin suna da kyau saboda an san su don rage lakaran lipoprotein (LDL, "bad" cholesterol). Kwayoyi masu kyau na ƙwayoyin ƙwayoyi ba su da kwayoyi da kayan kifaye. Abinci na TLC ya bada shawarar cewa yawancin abincin mai amfani da shi zai kasance har zuwa kashi 20 cikin dari na cin abinci mai caloric, yayin da fatsun da ke ciki ya kunshi kashi 10% na yawan adadin kuzari a kowace rana.
Cats masu tsada suna "mummunan" ƙwayoyin cuta kuma an san su da tarin LDL ko "mummunan" ƙwayoyin cholesterol. Abinci a cikin kitsoyi masu yawa sun hada da kayan naman dabbobi da madara masu labara . Abincin na TLC yana ba da shawarar cewa ku rage yawan amfanin ku na ƙwayar ƙwayar cuta mai zuwa kashi bakwai cikin dari na jimlar ku. Ya kamata a kauce wa ƙwayoyin yatsun mai, wanda aka samo a cikin abinci irin su pastries da abinci mai soyayyen idan kuna kallon matakan ku.
Carbohydrates
Wannan abincin kuma ya jaddada samun cikewar ƙwayar, mafi yawan kaya a maimakon abinci wanda aka yi daga sauƙaƙe mai sauƙi - kamar kukis ko fashi. Kwayoyin carbohydrates sun hada da kayan lambu, 'ya'yan itace, shinkafa hatsi, da kuma gurasar alkama. A cikin wannan abincin, carbohydrates ya kamata ya kasance tsakanin 50 zuwa 60 bisa dari na yawan adadin kuzari a kowace rana.
Protein
Protein ya kunshi kashi 15 cikin dari na yawan abincin caloric. Don ci gaba da kiyaye lafiyar zuciya, ya kamata ka tabbata cewa kana samun albarkatunka daga wasu karancin, irin su kaza, kifi, soya, wake, da kuma turkey.
Sauran shawarwarin
Hanyoyin na TLC sun hada da shawarwari akan fiber da phytosterols masu sassauci, duka waɗanda aka sani don kiyaye matakan cholesterol lafiya. Soluble, ko viscous, fiber ya hada da oatmeal , psyllium, pectin, da kuma bran. Phytosterols , wanda aka sani da ikon su na rage ƙwayar cholesterol, an haɗa su a wasu nau'in shimfidawa da riguna irin su shimfidawa da kayan ado. Wadannan abubuwa an haɗa su musamman saboda ikon su na rage LDL cholesterol a cikin binciken. Shawarar yau da kullum don yin amfani da fiber mai sauƙi shine 10 zuwa 25 grams kowace rana, yayin da ake bada gwaninta biyu grams a rana na abinci na jiki.
Bugu da ƙari, abincin na TLC yana bada shawarar cewa an yi amfani da gishiri zuwa kimanin mita 2400 a rana.
Wannan abinci mai kyau na zuciya yana iya zama da wahala saboda yawancin jagororin da aka bayar don kowane kayan abinci na musamman. Duk da haka, yana taimakawa wajen cin abinci mai kyau, daidaitaccen abinci da rage yawan cholesterol ta hanyar rage yawan abincin mai da kuma ƙara amfani da fiber.
Source:
Rahoton uku na Kwalejin Ilimi na Kwalejin Cholesterol na kasa (NCEP) Kungiyar Kwararru ta Kwarewa, Bincike, da Kula da Yankin Cholesterol mai Cikakken Yara a Adults (PDF), Yuli 2004, Cibiyoyin Kiwon Lafiyar Jama'a: Cibiyar Zuciya, Lung, da Ciwon Jiki.