So woadi mfe 30? So woteɛteɛ w’apɔw mu daa na wobɔ mmɔden sɛ wobɛkɔ so anya apɔwmuden? Ɛno mpo no, sɛ wo duruyɛfo hwɛ wo mogya mu nhwehwɛmu mu aba na ɔka sɛ, "Wo srade a ɛwɔ wo mogya mu no dɔɔso kakra a, ɛbɛyɛ wo nwonwa." Ebia woresusuw ho sɛ, "Ɛbɛyɛ dɛn na obi te sɛ me anya srade a ɛdɔɔso?" Nokwasɛm ne sɛ, srade a ɛwɔ mogya mu nyɛ biribi a ɛka nnipa a wɔn mfe akɔ anim nkutoo. Ɛtɔ mmere bi a, ɛmfa ho sɛnea yɛwɔ apɔwmuden no, yɛn srade dodow betumi akɔ soro esiane nneɛma a yentumi nyɛ ho hwee nti.
Dɛn nti na aberante bi nya srade a ɛwɔ mogya mu?
Mpɛn pii no, yesusuw sɛ ade biako pɛ a ɛma srade dɔɔso ne aduan pa a yenni ne apɔw-mu-teɛteɛ a wɔnyɛ. Ɛno yɛ nokware, nanso ɛnyɛ ɛno nkutoo nti na ɛte saa. Wɔ nnipa binom fam no, tebea yi fi awosu mu. Sɛ yɛbɛka no pɛpɛɛpɛ a, wɔfrɛ eyi Familial Hypercholesterolemia . Sɛ yɛbɛka no tiawa a, eyi yɛ tebea a efi awo ntoatoaso so kɔ awo ntoatoaso so, na ɛma srade bɔne dɔɔso wɔ nipadua no mu.
Ebia woate srade ahorow abien a ɛwɔ yɛn mogya mu no ho asɛm.
1. LDL (Low-Density Lipoprotein): Eyi ne nea yɛfrɛ no "srade bɔne." Sɛ eyinom dɔɔso wɔ nipadua no mu a, ebetumi ayɛ kɛse wɔ yɛn mogya ntini mu na asiw ano. Eyi ne ade titiriw a ɛde komayare ba.
2. HDL (High-Density Lipoprotein): Yɛfrɛ eyi "srade pa" efisɛ ɛboa ma woyi srade bɔne a wɔmpɛ fi nipadua no mu na ɛde kɔ mmerɛbo mu.
Obi a ɔwɔ awosu mu tebea te sɛ Familial Hypercholesterolemia no tumi a ɔde yi LDL srade bɔne yi fi mogya mu no so tew. Enti, ɛmfa ho sɛnea wodidi na wɔteɛteɛ wɔn apɔw mu no, ebetumi ayɛ den yiye sɛ wobedi wɔn srade dodow so a wɔmfa nnuru nni dwuma.
Ade a ɛho hia sen biara ne sɛ wubehu ntɛm sɛ wowɔ saa tebea yi. Afei wubetumi ne wo duruyɛfo akasa na woayɛ ayaresa nhyehyɛe a eye sen biara ama wo.
Dieting nkyerɛ sɛ wobɛgyae nnuan a ɛyɛ dɛ!
Sɛ yɛte asɛmfua "srade a ɛdɔɔso" a, yesusuw sɛ yebedi ɛmo a wɔanoa ne nhabannuru kakraa bi a ngo nnim nkutoo. Nanso ɛnsɛ sɛ ɛte saa. Nea ɛho hia ne sɛ yɛbɛte nea yɛredi ne dodow a yɛredi ase .
Nnipa pii rebɔ mmɔden sɛ wɔbɛyɛ wɔn a wonni nam nnansa yi. Ɛno yɛ ade pa. Nanso ɛnyɛ biribiara a wudi a ɛyɛ vegetarian na ɛma apɔwmuden. Sɛ nhwɛso no, nnuan a wɔakyekyere, a wɔayɛ ho adwuma a wɔakyerɛw so sɛ "srade nnim" no betumi ayɛ nea asikre, nkyene, ne nneɛma afoforo a ɛnyɛ papa ahyɛ mu ma ankasa.
Enti, ɛsɛ sɛ yesusuw ho kakra bere a yɛrepaw aduan no. Hwɛ saa pon yi.
| Nneɛma a wode pii bɛka w’aduan ho (Eat More) . | Nneɛma a ɛsɛ sɛ wode ahwɛyiye ne nea ɛfata di (Eat in Moderation) . |
|---|---|
| Nnuaba ne nhabannuru a wɔayɛ no foforo: Anyɛ yiye koraa no, fa nhabannuru/salad ka ho pɛnkoro da biara. | Saturated Fat: Nneɛma te sɛ kyiisi, bɔta, akutu ngo, nam kɔkɔɔ (nantwinam, mprako nam). Ɛho nhia sɛ wugyae koraa, na mmom tew dodow no so. |
| Aburow a Wɔayam: Aburow a ɛyɛ bruu, buckwheat, oats, bran paanoo. Eyinom wɔ fiber pii. | Nnuan a wɔakyekyere ne nea wɔayɛ ho adwuma: soseji, nam a wɔayam, noodles a wɔakyekyere, bisket, keeki. |
| Nnuan a Fiber Pii: Atoko te sɛ atoko, chickpeas, peas, ne bankye. Eyinom boa kɛse wɔ srade a ɛwɔ nipadua no mu a wotumi siw ano no mu. | Trans Fat: Wobetumi ahu eyinom wɔ nnuan a wɔayam, margarine, ne nneɛma a wɔde yɛ paanoo mu. Kwati wɔn sɛnea wubetumi biara. |
| Protein a efi afifide mu: Soya, Tofu, Tempeh. | Nsã a asikre wom: Nsã a ɛyɛ dɛ, nnuaba anonne a wɔakyekyere. |
Fa no sɛ w’ani bere kyiisi bi. Ɛno nyɛ hwee, di. Nanso bere koro no ara mu no, di prɛte a salad a nhabannuru pii wom. Afei w’ani agye dɛ no ho na wode biribi pa aka ho ama wo nipadua. Wɔfrɛ eyi "kari pɛ."
Ɛnyɛ aduan nko, saa nneɛma yi nso ho hia paa.
Suban afoforo pii wɔ hɔ a ɛho hia te sɛ aduan bere a ɛfa srade a wɔhyɛ so ho no.
Dwumadie
Sɛ ɛba apɔw-mu-teɛteɛ so a, ɛnsɛ sɛ wokɔ apɔw-mu-teɛteɛ dan mu kɔma nneɛma a emu yɛ duru so. Sɛ wo nantew ntɛmntɛm simma 30 da biara, woteɛteɛ w’apɔw mu wɔ fie denam fitness app a wode bedi dwuma so, anaasɛ sɛ w’ani gye asaw ho a, dwom a wobɛsaw nso yɛ apɔw-mu-teɛteɛ pa. Nea ɛho hia ne sɛ wobɛkɔ so ayɛ nnam da biara da.. Fa nneɛma nketenkete fi ase. Sɔre fi w’adwumayɛbea agua so na di akɔneaba. Sɛ ɛbɛyɛ yiye a, fa antweri no di dwuma sen sɛ wode elevator bedi dwuma. Nsakrae nketenkete yi de nneɛma akɛse bɛba bere a bere kɔ so no.
Twe wo ho fi subammɔne ho.
- Sigaretnom: Sigaretnom yɛ ade a asiane wom kɛse ma obi a ne mogya mu srade dɔɔso. Ɛtew "srade pa" (HDL) dodow so na ɛsɛe mogya ntini, na ɛma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse. Sɛ wonom sigaret a, nya mmoa na ama woagyae. Ɛyɛ mmoa kɛse a wubetumi ayɛ ama wo ho.
- Nsã: Sɛ wonom nsa a, yɛ no sɛnea ɛsɛ. Nsã a wobɛnom boro so no nyɛ papa mma wo srade dodow anaa wo mmerɛbo.
Wo ne wo duruyɛfo no bom nyɛ adwuma.
Wɔ nnipa a srade a ɛwɔ mogya mu dɔɔso esiane awosu mu nneɛma nti fam no, ebia ɛrentumi nyɛ yiye sɛ wɔde aduan ne apɔw-mu-teɛteɛ nkutoo bedi so. Sɛ ɛba saa a, wo duruyɛfo bɛkyerɛw nnuru ama wo . Statin yɛ nnuru a wɔtaa kyerɛw ma wɔ nsɛm a ɛtete saa mu no mu biako.
Nnipa binom suro bere a wɔte asɛmfua "aduru" no. Wosusuw sɛ, "So ɛho behia sɛ menom nnuru me nkwa nna nyinaa?" Nanso ɛsɛ sɛ wohwɛ no ɔkwan foforo so. Saa aduru yi yɛ mmoa foforo a wɔde bɔ wo koma ho ban, de ka nsakrae a ɛba w’asetra kwan mu ho.
Nea ɛho hia sen biara ne sɛ wo ne wo duruyɛfo bɛkasa pefee. Ka nea afi mu aba, sɛnea wote nka, ne nsɛmmisa biara a wowɔ ho asɛm kyerɛ no. Afei, wo ne wo duruyɛfo no bom betumi ayɛ nhyehyɛe bi a ɛbɛyɛ adwuma yiye ama wo.
Awiei koraa no, sɛ wuhu sɛ wowɔ srade pii a, ɛnyɛ w’asetra awiei. Fa no sɛ hokwan a wode besusuw w’akwahosan ho pii na woanya suban pa. Ebetumi akanyan wo kɛse ma woabɔ bra a ahoɔden wom na anigye wom.
Nkrasɛm a Wɔde Kɔ Fie
- Cholesterol dodow a ɛkɔ soro betumi aba wɔ mmerante ne mmabaa a wɔwɔ apɔwmuden mpo mu esiane awosu mu nneɛma nti (Familial Hypercholesterolemia).
- Aduan a wodi ho hia paa. Di nhabannuru a wɔayɛ no foforo, nnuaba, aburow a wɔayam, ne nnuan a ahoɔdennuru wom pii. Tow nnuan a wɔayɛ ne srade a ɛnyɛ papa ano hye.
- Sɛ́ wobɛkɔ so ayɛ nnam da biara da, sigaretnom a wobɛkwati, ne nsa a wobɛma ano abrɛ ase no ho hia na ama woatumi asiw srade a ɛwɔ mogya mu no so.
- Sɛ́ anka wobɛyɛ nsakrae akɛse prɛko pɛ no, etu mpɔn kɛse sɛ wobɛbɔ suban nketenkete pa a wubetumi de ahyɛ wo da biara da asetra mu.
- Wo ne wo duruyɛfo nyɛ adwuma yiye bere nyinaa. Sɛ ɛho hia a, hwɛ w’akwahosan so denam nnuru a wɔakyerɛw ama wo (e.g., statins) ne asetra mu nsakrae nyinaa a wode bɛka abom no so.
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