Wopɛ sɛ wohyɛ wo srade a ɛwɔ wo mogya mu no so? (Cholesterol) Anamɔn a ɛnyɛ den bi ni

Bere a wokenkan mogya mu nhwehwɛmu amanneɛbɔ na oduruyɛfo no kae sɛ, "Wo srade a ɛwɔ wo mogya mu no dɔɔso kakra" no, so wotee ehu nka kakra? Anaasɛ wodwen nyarewa a emu yɛ den te sɛ komayare ho bere a wote asɛmfua "cholesterol" no? Nokwarem no, nnipa pii suro a ɛho nhia efisɛ wonnim eyi ho nsɛm pii. Nanso sɛ yɛte eyi ase yiye a, ɛnyɛ den saa sɛ yebedi so. Momma yɛnka eyi ho asɛm nnɛ ara kwa.

Dɛn ankasa ne srade a ɛwɔ mogya mu?

Sɛ yɛbɛka no tiawa a, srade yɛ ade a ɛte sɛ srade wɔ yɛn nipadua mu. Ɛho hia ma nkwammoaa biara a ɛwɔ yɛn nipadua mu, ma nneɛma pii, te sɛ hormone ahorow a ɛyɛ ne vitamin D. Eyi kyerɛ sɛ srade a ɛwɔ nipadua mu no nyɛ bɔne kɛkɛ. Nanso ɔhaw no fi ase bere a ɛdɔɔso dodo wɔ nipadua no mu no.

Sɛ yɛreka srade ho asɛm a, ɛsɛ sɛ yehu ahorow atitiriw pii ho asɛm.

Dɛn na ɛba ankasa bere a srade a ɛwɔ mogya mu no kɔ soro no?

Susuw nsu afiri a ɛwɔ wo fie no ho. Bere kɔ so no, efĩ ne nkannare siw nsu afiri no mu, ɛnte saa? Saa ara nso na sɛ srade "bɔne" (LDL) kɔ soro a, ɛboaboa ano wɔ yɛn mogya ntini no afasu so. Yɛfrɛ eyi "plaque."

Sɛ mogya a ɛkɔ koma no mu no so tew wɔ saa kwan yi so a, wubetumi anya wo koko mu yaw (angina) . Sɛ mpofirim ara, saa ntini yi biako mu pae, mogya a ɛtɔ gu nipadua no mu na esiw ntini no ano koraa a, ɛno ne nea yɛfrɛ no komayare . Ɛno nti na srade a ɛwɔ nipadua mu a wobedi so ho hia kɛse no.

Anamɔn 5 a ɛnyɛ den a wobɛfa so adi srade a ɛwɔ nipadua mu no so

Asɛmpa no ne sɛ yebetumi atew asiane yi so kɛse denam nsakrae nketenkete a yɛbɛyɛ wɔ yɛn asetra kwan mu no so.

1. Wo ne oduruyɛfo no nkasa.

Eyi ne ade a ɛho hia sen biara. Nya wo mogya mu nhwehwɛmu aba na kɔ wo GP . Wo GP betumi ayɛ nhyehyɛe a ɛfata wo, a egyina wo mfe, wo mu duru, ayaresa tebea afoforo (te sɛ asikreyare ne mogya mmoroso), ne abusua abakɔsɛm so. Wo ne no nsusuw biribiara ho, te sɛ aduan ko a eye ne apɔw-mu-teɛteɛ dodow a ɛsɛ sɛ woyɛ.

2. Hwɛ yiye wɔ nea wudi ne nea wonom ho.

Nea yedi no nya srade a ɛwɔ nipadua mu no so nkɛntɛnso tẽẽ. Bɔ mmɔden sɛ wode eyinom bɛka w’aduan ho:

• Aburow a ahoɔdennuru wom te sɛ oats, atoko, ne atoko.
• Nnuadewa te sɛ walnut ne almond. Nanso nnidi pii, nsa biako pɛ da biara na ɛdɔɔso.
• Mpataa a srade wom te sɛ salmon, mackerel, ne sardines. Omega-3 srade a ɛwɔ saa nnuan yi mu no ye ma koma no yiye.
• Nnuan te sɛ tofu a wɔde soya ayɛ.
• Fa nhabannuru ne nnuaba a wɔayɛ no foforo pii sɛnea wubetumi ka w’aduan ho.

Afei nso, twe wo ho fi saa nneɛma yi ho sɛnea wubetumi biara:

• Nam a wɔayɛ ho adwuma - te sɛ soseji ne nam a wɔayam.
• Nnuan a wɔayam no mu dɔ, titiriw nea wɔayam wɔ ngo a srade pii wom te sɛ nnuadewa mu ngo mu.
• Nnuan a asikre ne trans srade pii wom, te sɛ nneɛma a wɔde yɛ paanoo, keeki, ne bisket.

3. Gyae sigaretnom koraa.

Sigaretnom brɛ wo srade "pa" (HDL) dodow ase.. HDL ne nea ɛboa ma woyi srade bɔne fi hɔ. Enti sɛ wugyae sigaretnom a, ɛbɛma wo HDL dodow akɔ soro na ama wo koma abɔ wo ho ban kɛse. Ɛnyɛ ɛno nko, na mmom mfaso a ɛwɔ so ma nipadua no nyinaa nni ano.

4. Kankye wo nipadua kakra na teɛteɛ w’apɔw mu!

Ɛho nhia sɛ wokɔ apɔw-mu-teɛteɛ. Sɛ wo nantew ntɛmntɛm bɛyɛ simma 30 da biara kɛkɛ a, ɛdɔɔso. Apɔw-mu-teɛteɛ:

• Wɔhwɛ nipadua mu duru so.
• Ɛboa ma wodi tebea afoforo a ɛma asiane a ɛwɔ hɔ sɛ obi benya komayare te sɛ asikreyare ne mogya mmoroso no so.
• Cholesterol bɔne (LDL) ne triglyceride dodow so tew.
• Cholesterol pa (HDL) dodow kɔ soro.

5. Fa nnuru a wɔakyerɛw ama wo no di dwuma sɛnea wɔakyerɛw ama wo no pɛpɛɛpɛ.

Ɛtɔ mmere bi a, ebia aduan a wubedi ne apɔw-mu-teɛteɛ nkutoo rentumi nni wo srade a ɛwɔ wo mu no so. Wɔ tebea horow a ɛtete saa mu no, wo duruyɛfo betumi akyerɛw wo nnuru (te sɛ statin) .

Cholesterol nyɛ biribi a ɛsɛ sɛ wosuro, ɛyɛ biribi a ɛsɛ sɛ wodi so. Di anammɔn a ɛnyɛ den yi akyi na fi ase bɔ wo koma ho ban nnɛ.