Ebia woate sɛ sɛ wonom bobesa kɔkɔɔ kuruwa biako anaa abien da biara a, ebetumi atew asiane a ɛwɔ hɔ sɛ wubenya komayare so na ama wo srade a ɛwɔ wo mu no so atew. Bere a nokware bi wɔ saa asɛm yi mu no, ɛnyɛ nsa ho amanneɛbɔ nyinaa na eye. So nsa yɛ adamfo ma yɛn koma ampa? Anaasɛ ɛyɛ ɔtamfo bi a yennim ne ho asɛm? Ɛnnɛ, momma yɛnka ne nyinaa ho asɛm wɔ ɔkwan a emu da hɔ so.
So ɛyɛ nokware sɛ nsa ma mogya mu srade ‘pa’ (HDL) kɔ soro?
Nokwarem no, aduruyɛ mu nhwehwɛmu ahorow bi ada no adi sɛ nnipa a wɔnom nsa brɛoo no, asiane a ɛwɔ hɔ sɛ wobenya komayare no sua kakra sen wɔn a wɔnnom nsa koraa no. Nea ɛka ho no, wɔahu sɛ nsa ma asiane a ɛwɔ hɔ sɛ mogya bɛtɔ no so tew na ɛtew ɔfe agyiraehyɛde ahorow bi a ɛwɔ nipadua no mu so.
Nnipa pii gye di sɛ mfaso titiriw a ɛwɔ nsa so ne sɛnea etumi ma srade ‘papa’ a ɛwɔ yɛn nipadua mu, kyerɛ sɛ, HDL (High-Density Lipoprotein) srade dodow kɔ soro . Afei, dɛn ne HDL yi? Sɛ yɛbɛka no tiawa a, HDL te sɛ ‘ade a ɛho tew’ a eyi srade bɔne a aboaboa ano wɔ yɛn mogya ntini mu no fi hɔ na ɛtew ho. Sɛ HDL srade yi kɔ soro a, asiane a ɛwɔ hɔ sɛ obi benya komayare no so tew.
Wogye di sɛ bobesa kɔkɔɔ wɔ mfaso yi titiriw. Eyi te saa efisɛ abɔde mu afifide mu nnuru pii te sɛ resveratrol . Eyinom yɛ nneɛma a ɛwɔ tumi a ɛko tia ɔyare mmoawa. Eyinom boa ma wɔbɔ yɛn mogya ntini no afasu ho ban.
Ɛne sɛ, biribi wɔ hɔ a wogyina so nya adwene a ɛne sɛ nsa dodow bi betumi ama HDL srade akɔ soro na ama koma no abɔ ho ban kakra. Nanso, asɛm no nkɔ awiei wɔ hɔ.
Enti ɛhe na ɔhaw no wɔ? Nsã fã a ɛyɛ sum no
Bere a nsa wɔ mfaso bi no, ɔhaw a ɛwɔ nsa a wɔnom boro so mu no dɔɔso sen saa koraa. Sɛ wonom nsa pii a, ebetumi ama asiane a ɛwɔ hɔ sɛ wubenya komayare ne akisikuru no ayɛ kɛse ankasa. Ɛnyɛ ɛno nko, na mmom ebetumi abue ɔpon ama ɔhaw afoforo a anibere wom pii nso.
Hwɛ pon a ɛwɔ ase ha no mu na hwɛ nea akwahosan ho asiane atitiriw a ɛwɔ nsa pii a wɔnom mu betumi ayɛ.
| Akwahosan ho asiane | Nkyerɛkyerɛmu a ɛnyɛ den |
|---|---|
| Mogya Nhyɛso a Ɛkɔ Anim | Nsã ma mogya mmoroso a ɛyɛ ade titiriw a ɛde komayare ne akisikuru ba no yɛ kɛse. |
| Triglycerides a ɛkɔ soro | Eyi yɛ srade foforo a ɛwɔ mogya no mu. Nsã ma eyinom yɛ kɛse. Triglycerides a ɛkɔ soro nso yɛ ade a ɛde komayare ba. |
| Koma ne ntini mu yare | Sɛ wonom nsa pii bere tenten a, koma ntini no yɛ mmerɛw, koma no mu yɛ kɛse, na entumi mfa mogya nkɔ yiye. |
| Koma a ɛbɔ a ɛnteɛ (Arrhythmia) . | Koma no fi ase bɔ a ɛnteɛ. Eyi betumi ayɛ tebea a asiane wom kɛse. |
| Obolo | Calories pii wɔ nsa mu, na ebetumi ama obi mu duru ayɛ kɛse, na ɛno betumi ama obi anya nyarewa afoforo pii te sɛ asikreyare ne mogya mmoroso. |
| Cirrhosis a ɛwɔ mmerɛbo mu | Sɛ wonom nsa pii sen sɛnea wo mmerɛbo tumi di ho dwuma a, ɛde nkakrankakra sɛe wo mmerɛbo no. Eyi de nkwa to asiane mu. |
| Kokoram ho asiane ne ɔhaw afoforo | Ɛma asiane a ɛwɔ hɔ sɛ obi benya kokoram ahorow pii, a ano, menewa, mmerɛbo, ne nufu mu kokoram ka ho no yɛ kɛse. Ɛma akwanhyia ho asiane nso yɛ kɛse. |
Enti dɛn na ɛsɛ sɛ yɛyɛ?
Esiane asiane ahorow yi nyinaa nti, akwahosan ho ahyehyɛde ahorow a ɛwɔ wiase nyinaa te sɛ Amerika Koma Fekuw no de afotu a emu da hɔ yiye ma.
Mfi ase nnom nsa bio na ama srade a ɛwɔ mogya mu no so atew anaasɛ ama koma no anya akwahosan pa.
Mmom no, wɔkamfo kyerɛ sɛ di akwan a ahobammɔ wom na etu mpɔn akyi na ama wo srade dodow ne wo koma akwahosan akɔ so ayɛ nea ɛfata . Eyinom bi ne:
- Aduan a ahoɔden wom a wobedi (nnuaba, nhabannuru, ne nnuan a ahoɔdennuru wom).
- Apɔw-mu-teɛteɛ a wɔyɛ no daa (te sɛ anyɛ yiye koraa no, nantew simma 30 da biara).
- Wo nipadua mu duru a wobɛhwɛ so .
- Kwati sigaretnom koraa .
Eyinom ne akwan a eye sen biara na ahobammɔ wom a wobɛfa so ama wo koma anya apɔwmuden.
Sɛ woyɛ ɔsadweam dedaw a...
Okay, ebia woyɛ obi a ɔnom nsa bere ne bere mu dedaw. Sɛ saa a, ade a ɛho hia wo sen biara ne sɛ wobɛte nea "moderation" kyerɛ ase ankasa. Na, akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa fa eyi ho.
Dɛn ne "kɛse" yi?
- Wɔ mmea fam no: anonne biako a wɔahyɛ da ayɛ da biara
- Wɔ mmarima fam no: anonne abien a wɔahyɛ da ayɛ da biara
"Stander drink" bɛyɛ sɛ beer 350 ml (toa 1), bobesa ml 150 (nsã kuruwa ketewa 1), anaa ahonhommɔne ml 45 (arrack/whisky) (tow 1).
Afei nso, nsa mfata nnipa binom koraa. Sɛ woka akuw a edidi so yi mu biako ho a, ɛsɛ sɛ wuyi nsa fi hɔ koraa:
- Mmea a wɔyem.
- Nnipa a wɔnom nnuru daa ma ayaresa tebea horow bi (e.g. asikreyare, mogya mmoroso, mmerɛbo mu yare). (Ebia nsunsuanso bɔne bi bɛba nsa ne nnuru ntam. Enti hwɛ hu sɛ wubebisa wo duruyɛfo no eyi ho asɛm).
- Nnipa a wɔwɔ mmerɛbo mu yare.
- Nnipa a wɔadi kan anom nsa anaa wɔn abusua abakɔsɛm a ɛkyerɛ sɛ wɔanom nsa a ɛte saa.
Nkrasɛm a Wɔde Kɔ Fie
- Sɛ obi nom nsa dodow a ɛfata a, ebetumi ama srade ‘papa’ (HDL) dodow akɔ soro kakra. Nanso, asanom bebrebe betumi apira obi sen mfaso.
- Nsã a wɔnom boro so betumi de akwahosan ho haw a emu yɛ den pii aba, te sɛ mogya mmoroso, komayare, akisikuru, mmerɛbo mu yare, ne kokoram.
- Mfi ase nnom nsa sɛnea ɛbɛyɛ a wobɛbɔ wo koma akwahosan ho ban anaasɛ wobɛhwɛ wo srade so kɛkɛ. Mmom no, fa w’adwene si aduan pa ne apɔw-mu-teɛteɛ so.
- Sɛ wonom nsa dedaw a, ma ɛnnyɛ nea ɛba fam koraa (nom 1 da biara ma mmea, 2 da biara ma mmarima). Wo ne wo duruyɛfo nkasa mfa akwahosan ho haw biara anaa nnuru a wonom ho asɛm.Hwɛ hu sɛ nsa fata wo.
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