Ho ja lijo tsa TLC, kapa phekolo ea phekolo ea mafu a bophelo, e entsoe ke National Cholesterol Education Program (NCEP) ho thusa ho fokotsa lisele tsa k'holeseterole le triglyceride. Lijo tsa TLC ke tsa sehlopha sa likomelo tse behiloeng ke NCEP bakeng sa ho phela ka mokhoa o phelang oa bophelo bo botle. Liphetoho tsa phekolo ea phekolo li akarelletsa ho fetola lijo tsa hau, ho eketsa ho ikoetlisa le ho lahleheloa ke boima ba 'mele.
Lijo tsena li na le litlhahiso tsa ho ja mafura a letsatsi le leng le le leng, lik'habohaedreite le liprotheine. Ho phaella moo, lijo tsena li boetse li kenyelletsa likhothatso tse hlahisang lihlahisoa tse nang le fiber. Tsamaiso ena e itšetlehile ka ho sebelisoa ha lijo tse nang le phepo e nepahetseng, ho hatisa phapang lipakeng tsa "mafura" a mafura le "mafura" a mafura hammoho le phapang pakeng tsa lik'habohaedreite "tse ntle" le "tse mpe".
Mafura
Lijo tsa TLC li khothalletsa hore palo e feletseng ea mafura e lokela ho lekanyetsoa ho karolo ea 25 ho isa ho 35 lekholong ea lik'hilojule tsa hau letsatsi ka leng. Ho na le mefuta e 'meli e meholo ea mafura a fumanoang lijong: Mafura a mangata le mafura a saaturated. Mafura a sa tsitsitsoeng ke "mafura" a monate 'me a ka aroloa ka mafura a polyunsaturated le mafura a monounsaturated. Mefuta ena e ntle hobane e tsejoa ka ho theola lipalo tse tlaase tsa lipoprotein (LDL, "maemo a mabe a" k'holeseterole "). Mehloli e ntle ea mafura a saaturated a kenyelletsa linate le lihlahisoa tsa tlhapi. Lijo tsa TLC li khothalletsa hore mafura a hao a polyunsaturated a lokela ho ba karolo ea 20% ea kakaretso ea hau ea caloric, ha mefuta ea monounsaturated e lokela ho ba le 10% ea lik'hilojule tsa hau letsatsi ka leng.
Mafura a khotsofatsang ke "mafura" a mafura 'me a tsejoa ho phahamisa LDL kapa li-cholesterol tse "mpe". Lijo tse phahameng tse nang le mafura a mangata li kenyelletsa lijo tse mafura le liphoofolo tsa lebese . Lijo tsa TLC li khothalletsa hore u fokotsa ho sebelisa ha hao mafura a mangata ho tlase ho karolo ea 7 lekholong ea lijo tsa hau kaofela. Lihlahisoa tsa li-trans, tse fumanoang lijong tse kang lijo tsa lijo le lijo tse halikiloeng, li lokela ho qojoa ha u shebeletse lipalo tsa hau tsa lipid.
Li-carbohydrate
Lijo tsena li boetse li totobatsa ho kenngoa ha lik'habohaedreite tse nang le bophelo bo rarahaneng, ho e-na le lijo tse entsoeng ka tsoekere e bonolo feela - joaloka cookie kapa lijana. Lik'habohaedreite tse kenyelletsang li kenyelletsa meroho, litholoana, raese e tletseng lijo-thollo le bohobe bo feletseng ba koro. Lijo tse nang le lik'habohaedreite li lokela ho ba pakeng tsa karolo ea 50 ho ea ho 60 lekholong ea lik'hilojule tsa hau letsatsi ka leng.
Liprotheine
Liprotheine e lokela ho ba le karolo ea 15 lekholong ea lijo tsa caloric ea hau kaofela. E le hore o boloke pelo e phetse hantle, o lokela ho etsa bonnete ba hore o fumane protheine ea hau ho tloha mehloling e mongobo, e kang likhoho, tlhapi, soya, linaoa le turkey.
Litlhahiso tse ling
Lijo tsa TLC li boetse li na le litlhahiso mabapi le fiber e senyang le limela tse ling tse phelang, tseo ka bobeli li tsejoang ho boloka li-cholesterol tse phelang hantle. Moriana o mofubelu, kapa o hlabang, o akarelletsa oatmeal , psyllium, pectin le bran. Li-phytosterol , tse tsejoang hape ka bokhoni ba tsona ba ho theola k'holeseterole, li kenyelelitsoe mefuteng e sa tšoaneng ea ho ata le liaparo tse kang ho jala le ho apara salate. Lintho tsena li kenyelelitsoe ka ho khetheha ka lebaka la bokhoni ba bona ba ho theola k'holeseterole ea LDL lithutong. Litlhahiso tsa morao-rao bakeng sa ts'ebetso ea fiber e senyehileng ke letsatsi le leng le le leng ho 10 ho ea ho 25, athe ligrama tse peli ka letsatsi tsa tlhahiso ea phytosterol li khothalletsoa.
Ho phaella moo, lijo tsa TLC li khothalletsa hore ho kenngoa letsoai ho limiligrama tse 2400 ka letsatsi.
Ho ja lijo tse phelang hantle ho ka 'na ha bonahala eka ho rarahane ka lebaka la tataiso e mengata e fanoeng bakeng sa limatlafatsi tse ka sehloohong. Leha ho le joalo, ha e le hantle e khothalletsa ho ja lijo tse nang le phepo e nepahetseng, tse leka-lekaneng le ho theola k'holeseterole e fokolang ka ho fokotseha ha mafura le ho eketseha ha fiber.
Mohloli:
Tlaleho ea boraro ea Lenaneo la Thuto ea Cholesterol ea National (NCEP) Lekala la Boiphihlelo ho Tseba, ho Hlahloba le ho Phekoloa ha Li-Cholesterol Tse Phahameng ka ho Fetisisa (PDF), July 2004, Mekhatlo ea Sechaba ea Bophelo: National Heart, Lung, le Blood Institute.