So wo srade a ɛwɔ wo mu no dɔɔso? (High Cholesterol) - Fa saa suban 7 yi di so!

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 ne dadwen kakra nka bere a wote saa no. Ebia wubesusuw sɛ: "Oo, afei ɛsɛ sɛ migyae nnuan a ɛyɛ dɛ no nyinaa di ne apɔw-mu-teɛteɛ da mũ nyinaa." Nanso biribiara nni hɔ a ɛsɛ sɛ wosuro ankasa. Sɛ woyɛ nsakrae nketenkete kakraa bi a ɛnyɛ den wɔ w’asetra kwan mu a, wubetumi adi tebea yi so ntɛm sen sɛnea wususuw. Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wubedi saa suban ahorow yi akyi aka nnuru a wo duruyɛfo akyerɛw ama wo no ho.

1. Hwɛ yiye paa wɔ srade a wudi ne nea wonom no ho.

Ɛwom sɛ nneɛma te sɛ cheeseburger, ice cream, ne nam a srade wom curry betumi ayɛ dɛ de, nanso ebetumi ama wo srade dodow asɛe ankasa. Ade titiriw nti a ɛte saa ne srade a ɛwɔ mu no.

Mmoa srade te sɛ nam a srade wom te sɛ nantwinam ne mprako nam, ne nneɛma te sɛ bɔta, kyiisi, ne nufusu a wɔayam a wɔtew so no betumi aboa ma wo nipadua mu srade "bɔne" (LDL srade) dodow so atew .

Nanso eyi nkyerɛ sɛ ɛsɛ sɛ wuyi srade fi w’aduan mu koraa. Saa a wɔbɛyɛ no betumi anya nkɛntɛnso a ɛne eyi bɔ abira ankasa. Srade a ɛnyɛ den, a ɛwɔ nnuan te sɛ ngodua ngo, akutu, ne atoko mu no betumi aboa ma wo srade "pa" (HDL) akɔ soro na ama wo triglycerides no so atew. Ade a ɛho hia ne sɛ wobɛpaw srade a enni srade sen srade a ɛyɛ den bere biara a ɛbɛyɛ yiye.

2. Ka srade a ɛte sɛɛ ho asɛmpa daa!

Ɛsɛ sɛ woyi trans srade a wɔde nsa ayɛ no fi w’aduan mu koraa. Akyinnyegye biara nni eyi ho. Eyinom pira nipadua no kɛse.

Ɛnyɛ sɛ trans srade ma wo srade bɔne (LDL) yɛ kɛse nko, na mmom ɛtew wo srade pa (HDL) so nso. Wobetumi ahu saa srade a ɛyɛ trans yi wɔ nnuan a wɔayam no mu dɔ te sɛ donuts, bisket a wɔakyekyere, keeki, ne kukisi, ne margarine ahorow bi mu.

Enti, sɛ wotɔ biribi fi sotɔɔ mu a, fa yɛ wo su sɛ wobɛkenkan nea wɔakyerɛw so. Sɛ wɔakyerɛw so sɛ "ngo a hydrogen wom fã bi" a, trans srade wom. Ɛtɔ mmere bi a ɛka sɛ ‘trans-fat-free,’ nanso hwɛ sɛ nsɛmfua yi wɔ hɔ anaa.

3. Momma yennyae srade a ɛkɔ nipadua no mu no

Soluble fiber boa yɛn wɔ saa adwuma yi mu. Sɛ yɛbɛka no tiawa a, saa nhama a ɛtumi nwura mu yi yɛ gel wɔ dwensɔtwaa no mu, na ɛboa ma ɛkyekyere srade a ɛboro so wɔ nipadua no mu na ɛde nsuo fi mu.

Nnuan bɛn na ahoɔdennuru a ɛtumi nwura mu pii wom?

• Oats a wɔde yɛ aduan
• Nsensan
• Atoko te sɛ bankye, chickpeas, ne lentils
• Okra, akutu a ɛyɛ nwononwono, Brussels sprouts
• Nnuaba te sɛ apɔw-mu-teɛteɛ, akutu, ne pears
• Karɔto

Nhwehwɛmu ada no adi sɛ sɛ woma fiber a wodi no kɔ soro gram 5-10 da biara a, wubetumi atew wo srade bɔne (LDL) dodow so bɛyɛ 5%. Enti, sɛ́ anka wode paanoo fitaa ne buns a wɔde esiam ayɛ bedi dwuma no, fa nneɛma te sɛ oats, nhabannuru, nnuaba, ne nnuaba ka w’aduan ho.

4. Sɛ ɛba apɔw-mu-teɛteɛ mu a, susuw ho sɛ "dodow dodow no ara na ɛyɛ anigye".

Apɔw-mu-teɛteɛ betumi ama wo srade a ɛwɔ wo mu no atu mpɔn, nanso nea ɛho hia sen biara ne sɛ wobɛyɛ no daa .

Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ anyɛ yiye koraa no wobɛyɛ nnam simma 30 da biara . Ebetumi ayɛ wo fie a wobɛfa ntɛmntɛm mpo, nanso ɛsɛ sɛ woyɛ no da biara da. Afei nso, sɛ wubetumi atew wo nipadua mu duru so 5% mpo denam apɔw-mu-teɛteɛ a wobɛyɛ wɔ saa kwan yi so a, ɛno benya nkɛntɛnso kɛse, pa wɔ wo srade dodow so.

5. Momma yɛnma apɔw-mu-teɛteɛ no ntɛmntɛm kakra.

Sɛ woteɛteɛ w’apɔw mu da biara da a, afei wubetumi de akɔ akyiri anammɔn biako. Ɛno kyerɛ sɛ, nna bi mu no, wubetumi ayɛ w’apɔw-mu-teɛteɛ no denneennen kakra .

Nhyehyɛe pa ne sɛ wobɛteɛteɛ w’apɔw mu denneennen bɛyɛ simma 40, nnansa anaa nnanan dapɛn biara.

Nhwɛsoɔ:

• Sɛ wotaa nantew a, bɔ mmɔden sɛ wobɛnantew ntɛmntɛm anaasɛ wobɛtu mmirika kakra bere a worekɔ no.
• Sɛ woyɛ mmirikatufo a, tu mmirika ntɛmntɛm kakra bere tiaa bi (sprint intervals).

6. Hwehwɛ adwennwen ano aduru wɔ adwumam

Sɛ wote nka sɛ woayɛ basaa wɔ adwumam a, akyinnye biara nni ho sɛ ɛsɛ sɛ wode w’adwene si so. Nhwehwɛmu ada no adi sɛ nnipa a wɔayɛ basaa wɔ adwumam no srade bɔne (LDL) dɔɔso na srade pa (HDL) nso sua .

Nnwuma bi betumi ayɛ adwennwen fi awosu mu, nanso nneɛma bi wɔ hɔ a wubetumi ayɛ de adi ho dwuma.

• Gye w’ahome bere tiaa bi bere a woreyɛ adwuma no. Sɔre na nantew kyinkyin simma biako.
• Fa w’afe afe akwamma nyinaa di dwuma. Tena fie na nya ahofadi.
• Wo ne w’adwumawura nkasa na ka kyerɛ wɔn sɛ wɔmfa w’adwuma nni kan sɛnea ɛbɛyɛ a wubetumi de wo bere ne w’ahoɔden adi dwuma nyansam.

7. Ɛsɛ sɛ wogyae sigaretnom.

Sigaret wusiw ma wo srade "pa" (HDL) dodow so tew . Ɛwom mpo sɛ sigaretnom a wugyae no mma wo srade "bɔne" (LDL) no so ntew tẽẽ de, nanso ɛma wo srade pa ne bɔne a ɛwɔ wo mu no tu mpɔn. Ɛno ho hia yiye ma koma akwahosan.

Ebia woabɔ mmɔden sɛ wubegyae sigaretnom pɛn na woantumi. Ɛno yɛ ade a ɛfata. Nnipa pii bɔ mmɔden mpɛn pii. Nanso mma w’abaw. Ɛyɛ sika kɛse a wubetumi de ahyɛ w’akwahosan nyinaa mu. Wubetumi nso ne wo duruyɛfo akasa afa eyi ho na woanya mmoa.