So srade a ɛdɔɔso a ɛhaw wo? Momma yɛnka ho asɛm!

Momma yɛnka sɛ wufi afe afe nhwehwɛmu a wo ne wo duruyɛfo yɛ no mu aba fie nkyɛe. Saa bere yi de, oduruyɛfo no ka sɛ srade a ɛwɔ wo mogya mu no kɔ soro kakra. Ɛyɛ ade a ɛfata sɛ wobɛte ehu ne dadwen kakra nka bere a wote eyi no. Nanso biribiara nni hɔ a enti ɛsɛ sɛ yɛhaw yɛn ho. Efisɛ saa tebea yi abu so kɛse wɔ yɛn mu wɔ Sri Lanka.

Nanso sɛ srade dɔɔso dodo, te sɛ srade a, efi ase boaboa ano wɔ yɛn mogya ntini (ntini) no afasu so. Eyi betumi asiw mogya a ɛbɛkɔ no kwan, ama asiane a ɛwɔ hɔ sɛ mogya bɛtɔ a ɛyɛ hu no ayɛ kɛse, na ɛde tebea horow a emu yɛ den te sɛ komayare ne akisikuru aba. Ɛno nti na ɛho hia sɛ wohu eyi na woyɛ nneɛma a ɛho hia no.

Yiw, nnuru bi wɔ hɔ a ebetumi aboa ma wo srade dodow so atew akodu baabi a ɛfata . Ebia wo duruyɛfo bɛkyerɛw nnuru ama wo. Nanso sɛ́ wode nnuru di dwuma anaasɛ womfa nni dwuma no, ɛho behia sɛ woda so ara yɛ nsakrae bi wɔ wo da biara da asetra mu na ama woatumi adi wo srade a ɛwɔ wo mu no so.

Enti ɛhe na yebefi ase?

Aduan a wodi ne ade a ɛho hia sen biara.

Ade a edi kan a ɛsɛ sɛ woyɛ na ama w’akwahosan atu mpɔn ne sɛ wobɛma w’adwene akɔ nea wode bɛhyɛ wo nipadua mu no so. Ɛno kyerɛ sɛ wobɛsesa w’aduan. Sɛ wopaw nnuan a ahoɔden wom sen sɛ wobɛpaw nnuan bi a ɛnyɛ papa a, wubetumi atew wo srade a ɛwɔ wo mu no so.

Nea edi kan no, fa yɛ wo su sɛ wode nnuaba, nhabannuru, atoko, aburow a wɔayam, ne atoko te sɛ bankye ne atoko bɛhyɛ wo prɛte ma. Ɛnyɛ sɛ eyinom mu srade sua nko, na mmom ahoɔdennuru nso dɔɔso. Nnuan a fiber wom yɛ adamfo kɛse a ebetumi aboa ma wo srade dodow so atew. Ɛnyɛ ɛno nko, na mmom fiber nso boa ma asiane a ɛwɔ hɔ sɛ wobenya nyarewa a edidi so yi so tew:

• Koma mu yare
• Nnwodwoɔ
• Obolo
• Asikreyare a Ɛto so 2

Nnuan a ahoɔdennuru wom a wubedi no ma wote nka sɛ wo ho ayɛ wo ma, na ɛtew nnuan a ahoɔden nnim a wudi so.

Nea ɛka eyi ho no, wubetumi nso de nneɛma te sɛ mpataa, nnuaba te sɛ akutu ne atoko, nufusu a srade nnim, ne akokɔ a ne were nnim aka w’aduan ho.

Afei momma yɛnhwɛ abusuabɔ a ɛda srade ne aduan ntam no mu nkɔ akyiri kakra. Srade ahorow a wubehu no bɛboa wo ankasa.

Ngodua ngo wɔ su titiriw bi. Bere a ɛtew srade ne LDL dodow nyinaa so no, ɛntew HDL dodow a mfaso wɔ so ma yɛn no so. Enti, ngodua ngo a obi di no betumi aboa ma asiane a ɛwɔ hɔ sɛ obi benya komayare no so atew. Nanso, sɛ worebɔ mmɔden sɛ wobɛtew wo mu duru so a, ɛsɛ sɛ wudi ngodua ngo kakraa bi pɛ.

Sɛ wo mu duru boro so a, wubetumi atew wo mu duru so kɛse denam aduan a ɛkari pɛ a wubedi na woahwɛ wo mu duru dodow so. Sɛ wohwere kilogram 5-10 mpo a, ebetumi ama nsonsonoe kɛse aba wo LDL srade dodow mu.

So yɛbɛyɛ apɔw-mu-teɛteɛ kakra? (Nea apɔw-mu-teɛteɛ ho hia) .

Wopɛ sɛ wunya w’aduan foforo a srade wom no so mfaso kɛse? Afei ɛsɛ sɛ wutu kɔ baabi foforo. Ɛno kyerɛ sɛ wobɛteɛteɛ w’apɔw mu. Bere a apɔw-mu-teɛteɛ nnya LDL dodow so nkɛntɛnso tẽẽ no, ɛtew srade foforo a ɛwɔ yɛn mogya mu a wɔfrɛ no triglycerides so, bere a ɛma HDL srade pa dodow kɔ soro no.

Ɛnyɛ ɛno nko, apɔw-mu-teɛteɛ betumi aboa ma wɔadi mu duru a ɛboro so so na ama mogya mmoroso so atew, na ne nyinaa ma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse.

Ɛsɛ sɛ wobɔ mmɔden sɛ anyɛ yiye koraa no wobɛteɛteɛ w’apɔw mu simma 30 da biara a ɛbɛma wo koma bɔ kɛse. Sɛ nhwɛso no, wubetumi ayɛ biribi te sɛ nantew a ɛyɛ ntɛmntɛm, mmirikatu, asuguare, anaa sakre so. Sɛ woanteɛteɛ w’apɔw mu bere tiaa bi a, fi ase nkakrankakra. Fi ase denam simma kakraa bi a wobɛnantew da biara so na nkakrankakra ma wo bere no akɔ soro. Ɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa afa apɔw-mu-teɛteɛ a ɛfata wo ne bere tenten a ɛsɛ sɛ woyɛ ho.

Sɛ wonom sigaret a, gyae mprempren.

Wo srade a ɛwɔ wo mu no yɛ ade foforo a enti ɛsɛ sɛ wugyae sigaretnom. Carbon monoxide a wohom fi sigaret mu no ma srade a ɛwɔ wo mogya ntini mu no yɛ kɛse. Sɛ wuhia mmoa a wode bɛpae saa su bɔne yi so a, wo ne wo duruyɛfo nka nnuru anaa afotu nhyehyɛe ahorow ho asɛm.

Hwɛ yiye wɔ nsa a wobɛnom nso ho.

Nhwehwɛmu ahorow bi ada no adi sɛ nsa a wɔnom no dodow betumi ama HDL (pa) srade dodow akɔ soro kakra. Nanso, Amerika Koma Fekuw no ka sɛ sɛ mprempren wonnom nsa a, ɛnsɛ sɛ wufi ase esiane eyi nti.

Sɛ wonom nsa a, yɛ saa wɔ ɔkwan a ɛfata so. Mpɛn pii no, ɛno kyerɛ sɛ mmea nnom nsa ntra biako da biara na mmarima nnom nsa ntra abien da biara.