Ɔkwan bɛn so na srade a ɛdɔɔso ka mmerɛbo no? (Cholesterol a ɛkɔ soro & Mmerɛbo mu Yare) .

Yɛn mu pii ka srade ho asɛm esiane asiane a ɛde ba koma no so nti. Yɛwɔ ehu kakra wɔ yɛn adwene mu sɛ ‘sɛ srade kɔ soro a, yebenya komayare,’ ɛnte saa? Nanso so wunim sɛ onipa titiriw foforo bi wɔ saa srade ho asɛm yi mu? Ɛno ne mmerɛbo, akwaa a ɛho hia paa wɔ yɛn nipadua mu no mu biako. Nokwarem no, abusuabɔ a emu dɔ na ɛsõ sen srade ne mmerɛbo ntam sen sɛnea yesusuw. Momma yɛnka ho asɛm nnɛ.

Abusuabɔ bɛn na ɛda mmerɛbo ne srade a ɛwɔ nipadua mu ntam?

Sɛ yɛbɛka no tiawa a, mmerɛbo no ne ade a ɛhwɛ srade so yiye wɔ wo nipadua mu. Fa no sɛ wo mmerɛbo yɛ adwumayɛbea kɛse bi a ɛyɛ srade a ɛwɔ nipadua mu na ɛhwɛ so.

Mmɛn no na ɛma srade dodow a nipadua no hia. Afei, ɛsɛ sɛ wɔde mogya mu srade a wɔayɛ yi, ne srade ahorow afoforo kɔ nipadua no afã afoforo. Eyi nti, mmerɛbo no de protein soronko bi na edi dwuma. Yɛfrɛ wɔn lipoproteins . Eyinom ne nea ɛde srade kɔ nipadua no mu nyinaa te sɛ taksi.

Adwuma titiriw foforo a mmerɛbo yɛ ne sɛ ebeyi srade a ɛboro so afi nipadua no mu. Wɔnam nsu bi a wɔfrɛ no bile so na ɛyɛ eyi . Mmɛn no dan srade a ɛboro so yi ma ɛdan bile na afei eyi fi nipadua no mu.

Ebia woate srade a ɛkɔ soro a wonya fi awo mu ho asɛm. Mpɛn pii no, eyi ba efisɛ mmerɛbo no ntumi nyɛ srade a ɛwɔ nipadua no mu ho adwuma yiye, anaasɛ eyi mfi nipadua no mu. Eyi ma srade a ɛwɔ mogya mu no kɔ soro a ɛho nhia.

Sɛnea srade a ɛwɔ aduan mu ka mmerɛbo no

Yɛn nyinaa ate sɛ srade a ɛwɔ aduan mu no nye mma wo koma. Nanso nokwasɛm ne sɛ, ebetumi asɛe wo mmerɛbo no kɛse mpo ankasa.

Cholesterol a yedi no mu dodow no ara kɔ mmerɛbo no mu tẽẽ. Enti sɛ wudi nnuan a srade wom pii (sɛ nhwɛso no, nnuan a srade ne mmoa srade pii wom) a, ɛma asiane a ɛwɔ hɔ sɛ wubenya mmerɛbo mu yare a srade wom (anaasɛ steatosis) no yɛ kɛse kɛse .

Sɛ tebea yi mu yɛ den a, ebetumi ama obi anya tebea bi a ebetumi akum obi a wɔfrɛ no nonalcoholic steatohepatitis (NASH) . NASH yɛ tebea bi a srade boaboa ano wɔ mmerɛbo no mu, na ɛma ɛhohoro na efi ase sɛe ara kwa.

Sɛ NASH nya nkɔso pɛ a, ebetumi ama obi anya mmerɛbo mu nyarewa afoforo a emu yɛ den, a nea ɛka ho ne:

• Mmɛn mu a ɛyɛ hyew
• Mmerɛbo a ɛyɛ den anaasɛ ɛyɛ akuru, tebea a wɔfrɛ no cirrhosis
• Mmɛn a entumi nyɛ adwuma yiye
• mmerɛbo mu kokoram

Ɛnyɛ eyi nko, na mmom nsakrae a ɛba srade dodow mu nso betumi aka mmerɛbo mu nyarewa afoforo dodow bi a enni sabea. Momma yɛnhwɛ eyi yiye wɔ pon a ɛwɔ ase ha no so.

Ɔkwan bɛn so na wobedi srade so de abɔ mmerɛbo no ho ban?

Asɛmpa no ne sɛ, sɛ wowɔ srade pii na wohaw wo ho kakra wɔ wo mmerɛbo ho a, nneɛma pii wɔ hɔ a ɛnyɛ den, nanso ɛho hia yiye a wubetumi ayɛ de atew asiane yi so.

• Apɔw-mu-teɛteɛ a wɔyɛ no daa: Ɛho hia yiye sɛ wobɛyɛ apɔw-mu-teɛteɛ a ɛma mframa bɔ te sɛ nantew, asuguare, anaa sakre so a anyɛ yiye koraa no simma 30 da biara.
• Tew srade a ɛyɛ den ne trans fat so: Tew nnuan a srade wom, a wɔayam, keeki, bisket, soseji, ne nam kɔkɔɔ (nantwinam, mprako nam) so sɛnea wubetumi biara.
• Di nnuan a ahoɔdennuru wom pii: Fa nnuan a ahoɔdennuru wom te sɛ oats, nnuaba, nhabannuru, atoko, aburow a wɔayam, ne aburow a ɛyɛ bruu ka w’aduan ho. Fiber boa ma srade a ɛwɔ nipadua no mu no so tew.
• Carbohydrates a wobɛhwɛ so: Di nnuan a starch wom te sɛ paanoo, aburow, ne noodles dodow a ɛho hia nkutoo. Ɛho hia titiriw sɛ wɔto asikre ne anonne a ɛyɛ dɛ ano hye.
• Wo mu duru a wobɛkɔ so akura mu: Sɛ wukura mu duru a ɛfata wo tenten a, ebetumi atew asiane a ɛwɔ hɔ sɛ wubenya mmerɛbo mu yare a srade wom no so.

Mediterranea Nnuan a Wɔde Di Dwuma

Nhwehwɛmu ada no adi sɛ Mediterranea aduan no ye ma mmerɛbo no yiye. Eyi te sɛ aduan a wodi wɔ yɛn man yi mu no kakra. Wɔ saa aduan yi mu no, wɔtew nam kɔkɔɔ ne nufusu so na wɔde nnuan a edidi so yi ka aduan no ho kɛse:

• Nnuadewa ne nhabannuru a wɔayɛ no foforo
• Nnuaba a wɔayɛ no foforo
• Aburow a wɔayam no yiye
• Atoko te sɛ atoko, akutu, ne bankye a ɛyɛ ahabammono
• Nnuadewa ne aba te sɛ akutu, atoko, ne almond
• Ngo a ahoɔden wom te sɛ ngodua ngo

Sɛ asetra mu nsakrae yi mmoa mma wo srade a ɛwɔ wo mu no so ntew a, ebia wo duruyɛfo bɛkamfo akyerɛ sɛ wubefi ase anom nnuru a ɛtew srade so. Statins ne nnuru a wɔtaa de di dwuma. Nanso, ɛsɛ sɛ wosi gyinae yi bere a wo duruyɛfo ahwɛ w’akwahosan mu awie nkutoo.

Enti, sɛ srade a ɛwɔ wo mu dɔɔso na wohaw wo mmerɛbo akwahosan a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa na woasusuw nneɛma a wubetumi ayɛ de atew asiane yi so ho.