Aduan a eye sen biara 10 a ɛboa ma mogya mu srade so tew!

So wo duruyɛfo ka kyerɛɛ wo sɛ wo mogya mu srade dodow kɔ soro kakra wɔ wo mogya mu nhwehwɛmu a etwa to no mu? Ɛyɛ ade a ɛfata sɛ wobɛte ehu nka kakra na woahaw bere a ɛba saa no. Ebia woresusuw ho sɛ, "Dɛn na mɛyɛ mprempren?" Nanso asɛmpa no ne sɛ, nneɛma pii wɔ hɔ a yebetumi ayɛ de adi eyi so. Eyinom mu nea ɛho hia sen biara ne sɛ yɛbɛyɛ nsakrae bi wɔ yɛn aduan mu. Ɛsɛ sɛ yɛn botae yɛ sɛ yɛbɛtew yɛn LDL (Low-Density Lipoprotein) srade a epira nipadua no, nea wɔfrɛ no srade "bɔne" no so. Enti ɛnnɛ, yɛbɛka aduan ho nhyehyɛe a eye sen biara a nyansahu ada no adi na ɛbɛboa wo ma woakura w’akwahosan mu bere a woredi nnuan a ɛyɛ dɛ no bi ho asɛm. Eyinom nyɛ bere tiaa mu nneɛma, na mmom nneɛma a wobetumi de ayɛ asetra a ahoɔden wom fã.

1. Mediterranea Adidi

Eyi yɛ aduan a agye din yiye a komayare ho animdefo a wɔwɔ wiase nyinaa taa kamfo kyerɛ. Sɛnea edin no kyerɛ no, eyi ne atetesɛm mu aduan a nnipa a wɔwɔ aman a atwa Mediterranea Po no ho ahyia (sɛ nhwɛso no, aman te sɛ Greece ne Italy) adi akyi mfe ɔhaha pii. Nea ɛka ho titiriw ne:

• Nnuaba ne nhabannuru a wɔayɛ no foforo
• Aburow a wɔayam (nneɛma te sɛ aburow a ɛyɛ bruu, buckwheat, oats) .
• Mpataa ne nam a ɛnyɛ den
• Ngodua ngo a wɔde di dwuma ɔbaabun foforo

2. Asetra mu Nsakrae a Wɔde Sa Ayaresa (TLC Diet) .

TLC aduan no yɛ nhyehyɛe a ɛwɔ afã abiɛsa a nea ɛka ho ne aduan, apɔw-mu-teɛteɛ, ne mu duru a wɔhwɛ so . Wɔahu sɛ sɛ woyɛ saa nneɛma abiɛsa yi nyinaa yiye a, wubetumi atew wo srade bɔne (LDL) dodow so 20% kosi 30%. Wɔ dwumadi yi mu no, ɛsɛ sɛ woka trans srade ho asɛmpa . Ɛno kyerɛ nneɛma te sɛ nneɛma a wɔato, margarine, ne nnuan a wɔayam no ntɛmntɛm. Na srade a ɛyɛ den nso.Ɛsɛ sɛ woto nnuan a wudi no ano hye (e.g. nam a srade wom, bacon). Nanso ɛno nkyerɛ sɛ ɛsɛ sɛ wugyae nnuan a ɛyɛ dɛ. Sɛ nhwɛso no, wubetumi adan akɔ nneɛma a ahoɔden wom te sɛ ham a ɛnyɛ den so sen sɛ wode bacon bedi dwuma. Ne tiaatwa mu no, sɛ wudi dodow so a, wubetumi adi nneɛma te sɛ pancakes ne peanut butter nso bere ne bere mu.

3. DASH aduan a wode bedi mogya mmoroso so

DASH (Dietary Approaches to Stop Hypertension) yɛ nhyehyɛe a ɛnyɛ den koraa sɛ wobedi akyi a Amerika Koma Fekuw no mpo apene so. Ɛwom sɛ ne botae titiriw ne sɛ ɛbɛhyɛ mogya mmoroso so de, nanso etu mpɔn kɛse nso wɔ srade a ɛwɔ mogya mu a ɛso tew mu. Ade foforo a eye wɔ ho ne sɛ wubetumi ahu nea efi mu ba ntɛmntɛm. Wɔ nhwehwɛmu bi mu no, nnipa a wɔfaa saa kwan yi so huu nneɛma pa wɔ adapɛn abien pɛ mu. Wɔ saa kwan yi so no, ɛsɛ sɛ wudi pii a:

• Aburow , nnuaba, ne nhabannuru ( nhama a efi eyinom mu no boa kɛse ma srade a ɛwɔ mogya mu no so tew) .
• Protein a ɛnyɛ den (sɛ nhwɛso no, nufusu a srade nnim, bankye, atoko, mpataa) .

Afei nso, ɛsɛ sɛ wɔtew nkyene (sodium), asikre a wɔde afiri ayɛ, nnɔkɔnnɔkɔwade, ne nam kɔkɔɔ so kɛse.

Aduan ho nhyehyɛe atitiriw bi a wɔde toto ho

Sɛ wususuw adidi ahorow yi ho a, ebia w’adwene betu afra kakra. Ebia woresusuw ho sɛ, "Emu nea ɛwɔ he na eye ma me?" Akwan atitiriw abiɛsa no ho ntotoho a ɛnyɛ den ni.

5. Nnuan a Wɔde Nnuadewa anaa Nnuadewa a Wɔde Di Dwuma

Saa nnuan abien a efi afifide mu yi, sɛ wopaw nnuan a ɛfata a, ebetumi ama nsakrae kɛse aba wo srade dodow mu.

• Vegetarian : Ɔnni nam biara.
• Vegan: Ɔnni mmoa nneɛma biara. Ɛnyɛ nam, mpataa, nkesua , nufusu nko na ɛno kyerɛ, na mmom ɛwo nso.

Nhwehwɛmu ada no adi sɛ asiane a ɛwɔ hɔ sɛ wɔn a wonni nam no sua sɛ wobenya komayare ne mogya mmoroso. Nea enti a ɛte saa ne sɛ mpɛn pii no, aduan a mmoa mu nneɛma pii nni mu anaasɛ enni mu no, srade nyinaa, srade a ɛdɔɔso, ne srade a ɛwɔ mu no sua. Afei nso, sɛ woredan akɔ aduan a egyina afifide so koraa so a, ɛho hia sɛ wohwɛ hu sɛ worenya aduannuru a ɛho hia a wo nipadua hia te sɛ iron, vitamin B12, vitamin D, ne calcium . Ɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa afa eyi ho.

Aduan a edi mu kɛse bi

Wɔ nea yɛaka ho asɛm wɔ atifi hɔ no akyi no, akwan foforo pii wɔ hɔ.

Flexitarian Aduan a Wɔde Di Dwuma

Eyi yɛ aduan a wɔde afifide nni dwuma a ɛyɛ mmerɛw. Ɛne sɛ, nnuan a efi afifide mu titiriw a wobedi, a wɔde nam anaa mpataa kakraa bi ka ho bere ne bere mu. Eyi nso yɛ aduan a ɛnyɛ den ma nnipa pii, efisɛ ɛma wotumi sesa wɔn aduan sɛnea wɔpɛ bere a wɔda so ara twa mfaso a ɛwɔ aduan a wɔmfa nam nni dwuma so no.

Mayo Ayaresabea Aduandi

Eyi nso yɛ asetra kwan ho nhyehyɛe. Esi nnuan te sɛ oats a ahoɔdennuru pii wom, mpataa a omega-3 srade pii wom , nnuaba te sɛ walnuts ne almonds, ne ngodua ngo a ɛboa ma srade so tew so dua. Apɔw-mu-teɛteɛ ne aduan a wodi so nso yɛ nneɛma atitiriw.

Dean Ornish Aduandi a Wɔde Di Dwuma

Eyi mu nsɛm pii wɔ hɔ. Srade a ɛtra so sen biara no sua koraa na eyi mmoa nneɛma fi hɔ koraa. Nhwehwɛmu ahorow ada no adi sɛ nnipa a wodii saa aduan a emu yɛ den yi akyi no tew wɔn srade a ɛwɔ wɔn mu no so bɛyɛ 30%. Nanso, eyi betumi ayɛ den ama nnipa pii sɛ wobedi akyi bere tenten. Nanso, egyina w’akwahosan botae ahorow so no, akwan horow a ɛnyɛ katee pii nso wɔ hɔ a wobetumi apaw wɔ saa aduan yi ase. Awiei koraa no, nhyehyɛe ahorow a wɔde tew wo mu duru a wɔtɔn te sɛ Weight Watchers ne Biggest Loser Diet nso betumi aboa wo ma woahwɛ wo srade so. Bio nso, ade titiriw ne sɛ wobɛpaw nnuan a ahoɔden wom na woateɛteɛ w’apɔw mu. srade, srade, komayare, aduan, aduan ho nhyehyɛe, LDL srade, srade bɔne, aduan a ahoɔden wom, mu duru a ɛso tew, Mediterranea aduan