Cholesterol yɛ ɔhaw ma nnipa pii. Titiriw srade ‘bɔne’ a ɛwɔ mogya no mu, kyerɛ sɛ, LDL srade (LDL Cholesterol) . Nanso so wunim sɛ wubetumi adi tebea yi so kɛse denam nsakrae nketenkete a wobɛyɛ wɔ ɔkwan a wofa so noa wo da biara da mu no so? Ɛnnɛ yɛbɛka saa afotuo 12 a ɛnyɛ den yi a ɛbɛtumi ayɛ biribi pa ama wo koma berɛ a woredi aduane dɛdɛ yi ho asɛm. Ɛnyɛ den koraa sɛ wode eyinom bɛka wo da biara da asetra ho.
1. Fa aburow a wɔayam no yiye di dwuma sen sɛ wode aburow fitaa ne paanoo bedi dwuma.
So ɛsɛ sɛ yɛsesa aburow fitaa ne abodoo fitaa a yedi da biara no? Sɛ worenoa aburow a, paw biribi te sɛ aburow a ɛyɛ bruu anaa aburow kɔkɔɔ a wɔannoa . Sɛ wodi paanoo a, paw paanoo a wɔde kurakkan paanoo anaa atta esiam ayɛ. Saa aduan yi wɔ nhama bi a ɛtumi nwura mu . Eyinom boa kɛse ma srade a ɛwɔ mogya mu no so tew. Oats ne barley nso yɛ nnuan pa a ahoɔdennuru pii wom. Sɛ woyɛ oatmeal bi anɔpaduan a, ɛbɛyɛ papa dɛn?
2. Ngo a ɛma koma nya ahoɔden sen sɛ wode bɔta ne margarine bedi dwuma
Momma yɛmfa bɔta, margarine, anaa ngo pii a yɛde bedi dwuma bere a yɛrenoa aduan no nto nkyɛn. Sɛ worehyew nhabannuru a, wubetumi de biribi te sɛ ngodua ngo anaa canola ngo adi dwuma. Nanso kae sɛ eyinom mpo yɛ ngo pa, ɛsɛ sɛ wode kakraa bi na edi dwuma . Sɛ wubetumi de teaspoon biako anaa abien ayɛ adwuma no a, ɛno ara dɔɔso. Sɛ wode akutu ngo di dwuma a, tew deep frying so sɛnea wubetumi biara.
Nea ɛho hia: Eyi nkyerɛ sɛ ɛsɛ sɛ wuyi srade fi w’aduan mu koraa. Ɛkyerɛ sɛ ɛsɛ sɛ wode ngo a ahoɔden wom bi di dwuma sen bɔta, margarine, ne ngo a wɔasan ayɛ no hyew, a srade a ɛnyɛ papa ne trans fat wom .
3. Sɛ wudi nam a, paw nea wɔatwitwa a srade nnim.
Sɛ woyɛ obi a wudi nam a, hwɛ yiye kakra bere a woretɔ nam afi sotɔɔ mu no. Paw nam a wɔatwitwa a srade nnim pii . Sɛ woretɔ nantwinam a, nea wɔatwitwa te sɛ sirloin ne round ye, na sɛ woretɔ mprako nam a, nea wɔatwitwa te sɛ tenderloin ye. Wɔ akokɔ fam no, nufu no na eye sen biara. Ansa na wobɛnoa nam no, twa srade fitaa a wotumi hu no . Saa nsakrae ketewaa yi betumi atew srade a ɛho nhia a ɛkɔ wo nipadua mu no so kɛse.
Suban pa ne suban bɔne - kɛkɛ
Hwɛ krataa yi na woanya nea yɛaka ho asɛm seesei ara no ho nkyerɛkyerɛmu pii.
| Aduan su | Paw pa (paw eyinom) . | Nneɛma a ɛsɛ sɛ wotew so (kwati eyinom) . |
|---|---|---|
| Nnuan a wɔde yɛ aburow | Aburow a ɛyɛ bruu, atoko kɔkɔɔ, oats, atoko, chickpeas | Aburow fitaa, paanoo fitaa, noodles |
| Ngo ahorow a wɔde yɛ | Ngodua ngo, canola ngo (wɔ kakraa bi mu) . | Bɔta, margarine, nnuadewa ngo, deep frying |
| Protein a ɛwɔ nipadua no mu | Akokɔ a onni were, mpataa, chickpeas, peas, lentils, green beans | Soseji, nam a wɔayam, nam a srade wom, akokɔ a ne honam ani yɛ |
| Nnuan a wɔde nufusu yɛ | Nufusu a srade nnim, yogurt a srade nnim | Nufusu a wɔde cream ayɛ, kyiisi, ice cream |
4. So ɛsɛ sɛ yɛbɔ mmɔden sɛ yɛbɛsesa ɔkwan a yɛfa so noa aduan?
Deep frying ne ade titiriw a ɛma srade dɔɔso. Enti momma yɛnsakra akwan a yɛfa so noa aduan no kakra.
- Tow: Bɔ mmɔden sɛ wobɛtow nneɛma te sɛ mpataa ne akokɔ.
- Grill: Sɛ wo grill nam a, srade a ɛwɔ mu no yew na ɛtɔ kɔ fam. Ɛno yɛ kɛse.
- Steam: Nneɛma te sɛ nhabannuru ne mpataa a wɔde nsuonwini gu mu no ne ɔkwan a ahoɔden wom sen biara a wɔfa so noa.
- Roast: Nneɛma te sɛ nhabannuru ne nam a wɔayam wɔ fononoo mu no ma ɛyɛ dɛ a enhia sɛ wɔde ngo foforo ka ho.
5. Yi akokɔ no were fi ne ho.
Eyi yɛ ade a ɛnyɛ den koraa.Ansa na wobɛnoa akokɔ no, hwɛ hu sɛ wubeyi ne were no afi hɔ koraa. Srade a ɛwɔ akokɔ mu no mu dodow no ara na ɛwɔ honam ani. Sɛ wususuw sɛ nam no bɛyow bere a wɔanoa a ne were nni mu a, fa bobesa kakra, lemon nsu, anaa galik ne ginger a wɔde ahyɛ mu gu so.
6. Yi ngo no fi broth no mu.
Sɛ woyɛ nam curry anaa biribi te sɛ nufusu a wɔde ayɛ aduan wie a, ma ɛnhyew kakra. Wubehu sɛ ngo bi a ɛrehuruhuruw wɔ so. Fa nsenia yi fi hɔ nkakrankakra. Saa kwan yi so no wubetumi atew ngo dodow a ɛho nhia a ɛba aduan no mu no so.
7. Momma yɛntwe yɛn ho mfi nkesua a wɔayam ho kakra.
Nkwaa yɛ protein fibea pa. Nanso, ɛkame ayɛ sɛ srade a ɛwɔ ɛmo mu no nyinaa wɔ ɛmo no mu . Enti, sɛ wowɔ srade ho haw a, ɛbɛyɛ papa sɛ wubedi nkesua fitaa no nkutoo. Sɛ woreyɛ omelet a, fa ɛmo fitaa a efi nkesua abien mu nkutoo di dwuma sen sɛ wode ɛmo mũ biako bedi dwuma.
8. Fa nnuaba di dwuma sen sɛ wode ngo bedi dwuma bere a woreto paanoo no.
Sɛ woyɛ obi a woyɛ keeki ne muffin wɔ fie a, eyi yɛ afotu pa. Sɛ́ anka wode ngo anaa bɔta bɛka wo keeki a wode afra no ho no, bɔ mmɔden sɛ wode banana a wɔayam no dodow a ɛyɛ pɛ bɛka ho . Anaasɛ wubetumi de apɔw-mu-teɛteɛ anaa akutu a wɔayam adi dwuma. Nea ɛyɛ dɛ no rensakra, na ne su nso bɛyɛ papa mpo.
9. Nufusu a srade nnim
Yɛn nyinaa ani gye nufusu, yogurt, ne kyiisi ho. Nanso sɛ worepaw eyinom a, paw nea wɔakyerɛw so sɛ ‘srade nnim’ anaasɛ ‘srade nnim.’ Fa nufusu a wɔayam no yiye di dwuma sen sɛ wode nufusu a wɔahyɛ no ma bedi dwuma. Saa nsakrae ketewaa yi betumi ama nsonsonoe kɛse aba wo srade dodow mu.
10. Fa nnuaba ka w’aduan ho
Ɛho nhia sɛ wudi nam anaa mpataa na ama woanya protein. Chickpeas, peas, green beans, soy, ne lentils , a ɛwɔ yɛn man yi mu no yɛ nea ɛma koma nya ahoɔden kɛse, protein pii wom, na eye ma srade a ɛwɔ nipadua no mu no so tew. Fa biribi te sɛ eyi ka w’aduan titiriw ho sen sɛ wode nam bedi dwuma anyɛ yiye koraa no nna abien dapɛn biara.
11. Momma yɛnyɛ nsakrae wɔ nam nnuan mu
Sɛ ɛyɛ den sɛ wubegyae nam kɔkɔɔ a wubedi koraa a, bɔ mmɔden sɛ wobɛsakra ɔkwan a wofa so siesie no. Sɛ nhwɛso no, sɛ woreyɛ nam a wɔayam a, fa oats a wɔanoa bi ka ho sen sɛ wode paanoo a wɔayam bɛka nam no ho. Eyi bɛma aduannuru a wonya no akɔ soro na ɛbɛtew asiane a ɛwɔ hɔ sɛ obi benya srade no so.
12. Di kan noa dapɛn no
Bere a dapɛn no fi ase no, gye bere kakra wɔ w’ahomegye da no mu noa aburow a wɔde bran, akutu, ne bankye a ɛyɛ ahabammono bi na fa gu frigye mu. Afei, sɛ wufi adwuma ba fie dapɛn nna mu na ɛho hia sɛ woyɛ aduan ntɛm a, wubetumi de eyinom aka salad anaa soup ho ntɛm. Eyi yɛ ade kɛse a ɛyɛ mmerɛw ma asetra a adagyew nnim ne sika pa a wode bɛto w’akwahosan mu.
Ebia ɛbɛyɛ te sɛ nea afotu yi a wobedi akyi no yɛ den kakra mfiase no. Nanso bere a wode nkakrankakra de saa suban ahorow yi hyɛ w’asetra mu no, wubehu sɛ ɛbɛboa wo ma woadi wo srade dodow so na woakura koma a ɛte apɔw mu. Sɛ wopɛ sɛ wuhu eyi ho nsɛm pii a, mma wo werɛ mmfi sɛ wubebisa wo duruyɛfo no afotu.
Nkrasɛm a Wɔde Kɔ Fie
- Sɛnea ɛbɛyɛ a srade ‘bɔne’ (LDL) so bɛtew no, ɛho hia yiye sɛ wosakra ɔkwan a wofa so noa aduan.
- Kwati deep frying na fa akwan te sɛ paanoo, grilling, anaa steaming di dwuma.
- Fa ngo a ahoɔden wom te sɛ ngodua ngo (a ɛyɛ kakraa bi) di dwuma sen sɛ wode bɔta ne margarine bedi dwuma.
- Paw aburow a wɔayam te sɛ aburow a ɛyɛ bruu, oats, ne buckwheat sen paanoo fitaa ne aburow fitaa.
- Sɛ woredi nam a, paw nea wɔatwitwa a ɛnyɛ den, yi srade ne were a wotumi hu fi hɔ, na noa.
- Anyɛ yiye koraa no, di atoko te sɛ akutu, atoko, ne bankye a ɛyɛ ahabammono sen nam sen sɛ wubedi nam nna kakraa bi dapɛn biara.
- Sɛ wowɔ nneɛma bi a ɛhaw wo wɔ wo srade dodow anaa w’aduan ho a, wo ne wo duruyɛfo nkasa bere nyinaa.
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