So w’aduruyɛ ho amanneɛbɔ a etwa to no kae sɛ wo srade a ɛwɔ wo mu no dɔɔso kakra? Sɛ yehu saa a, yɛn mu pii suro. Yɛdwene sɛ, "Oh, ɛsɛ sɛ migyae bɔta, ice cream, ne nam a srade wom a midi fi seesei rekɔ." Bere a nokware bi wɔ saa asɛm no mu no, asɛmpa bi nso wɔ hɔ ma wo. Ɛne sɛ, sɛ wode nnuan bi pii ka w’aduan ho a, ebetumi aboa ma woadi wo srade dodow so. Eyi ye na ɛyɛ mmerɛw dɛn sen sɛ wobɛmene aduru a wɔde nsu gu mu?
So eyinom yɛ nkonyaayi aduan bi ampa? Dabi, nanso ɛbɛn nkonyaayi yiye. Nhwehwɛmufo ahu sɛ saa nnuan titiriw yi a wɔfrɛ no "nnuan a ɛyɛ adwuma" no nya nkɛntɛnso kɛse, pa wɔ wo srade dodow so. Nhwehwɛmu ahorow bi ada no adi sɛ aduan a “nnuan a ɛboro so” yi wom betumi ayɛ nea etu mpɔn te sɛ nnuru bi a ɛtew srade so wɔ wo nipadua mu srade “bɔne”, anaa LDL (Low-Density Lipoprotein) srade a ɛso tew no mu . Eyi yɛ nea wɔada no adi araa ma FDA (Food and Drug Administration) a ɛwɔ United States mpo ama saa nnuan yi "akwahosan ho asɛm" sɛ ebetumi asiw srade so.
Dɛn ne saa "super foods" a ɛtew cholesterol so no?
Okay, afei momma yɛnhwɛ nea ɛyɛ saa nnuan yi a eye ma yɛn koma yiye na ɛboa ma yɛhyɛ srade so. Ɛnyɛ den saa sɛ wode eyinom bɛka wo da biara da aduan ho.
| Aduan su | Sɛnea wɔbɛboa nipadua no |
|---|---|
| Mpataa a srade wom Sɛ nhwɛso no: salmon, mackerel, herring, mackerel | Omega-3 srade a ɛwɔ mpataa yi mu no ye yiye ma koma akwahosan. Wɔboa ma mogya mmoroso so tew na ɛtew srade foforo a ɛwɔ mogya no mu a wɔfrɛ no triglycerides so. |
| Oats ne Oat Bran a wɔde yɛ aduan | Fiber a ɛtumi nwura mu pii wɔ mu. Saa nhama yi yɛ adwuma te sɛ ɔpon, na ɛtwe srade a ɛwɔ wo aduan mu na ɛboa ma woyi fi wo nipadua mu. Oats kuruwa biako a wubedi anɔpa no yɛ mfiase pa. |
| Nnuadewa te sɛ walnut ne almond | Srade a ahoɔden wom (srade a ɛnyɛ den) wɔ saa nnuaba yi mu. Sɛ wudi saa nnuaba yi nsa kakraa bi da biara a, ebetumi aboa ma wo srade bɔne (LDL) so atew. Nanso nnni wɔn pii, efisɛ ahoɔdennuru pii wom. |
| Nnuan a Afifide Sterol anaa Stanols wom | Wɔde eyinom ka margarine, yogurt, ne nnuaba anonne bi ho. Saa Plant Sterols ne Stanols yi yɛ nneɛma a wonya fi afifide mu. Wɔmma nipadua no ntumi nnye srade a ɛwɔ aduan mu no. |
| Atoko a wɔfrɛ no legumes Ex: akutu, atoko, peas, soya | Eyinom nso wɔ nhama a ɛtumi nwura mu pii. Sɛ wode ka w’aduan a wudi da biara da ho a, ebetumi aboa ma srade a ɛwɔ wo mu no so atew. |
Hwɛ hu sɛ wobɛma saa nneɛma yi atra w’adwenem bere a woresakra w’aduan no!
Bere a woasua nnuan a ɛtew srade so ho ade akyi no, ɛnyɛ papa sɛ w'ankasa wubesi gyinae, na woaka sɛ, "Ɛyɛ, afei medi eyinom na matew me srade so." Eyi nyɛ biribi a ɛsɛ sɛ w’ankasa woyɛ.
Nea edi kan koraa no, wo ne wo duruyɛfo nkasa.
Sɛ ɛba sɛ wobɛhwɛ wo srade dodow so a, nea ɛho hia sen biara ne sɛ wo ne wo duruyɛfo bɛyɛ adwuma . Bere a nsakrae a wɔbɛyɛ wɔ aduan mu betumi aboa kɛse no, ebia nnipa binom behia nnuru na ama komayare ho asiane a ɛwɔ hɔ no so atew. Enti, fa w’amanneɛbɔ ahorow na wo ne wo duruyɛfo nhyia nsusuw ayaresa nhyehyɛe a eye sen biara ma wo ho. Ebia wɔbɛkyerɛw wo nnuru aka aduan mu nsakrae ho.
Saa nnuan yi nyɛ "nkonyaayi"!
Eyi nso yɛ biribi a ɛsɛ sɛ yɛma ɛtra yɛn adwenem. Mma nsusuw sɛ sɛ wudi walnuts nsa biako anaa oats kuruwa biako anɔpa a, ɛrempira wo, anaasɛ wubenya tumi krataa sɛ wubedi nnuan a srade wom, nnuan a wɔayam, ne keeki dodow biara a wopɛ.
Sɛ wubenya nnuan pa yi so mfaso ankasa a, akyinnye biara nni ho sɛ ɛsɛ sɛ wugye asetra a ahoɔden wom nyinaa tom.
Ɛno kyerɛ sɛ, .
- Tew nnuan a wɔayɛ, nnuan a wɔayam, anonne a asikre wom, ne nnuan a srade pii wom (sɛ nhwɛso no, nam kɔkɔɔ, kyiisi, bɔta) so sɛnea wubetumi.
- Di wo mu duru so.
- Apɔw-mu-teɛteɛ da biara da. Yɛ biribi te sɛ anyɛ yiye koraa no simma 30 a wobɛnantew da biara.
Sɛ yɛbɛka no tiawa a, ɛte sɛ nea wɔresi ofie. Worentumi mfa birikisi biako pɛ nsi ofie. Saa ara nso na worentumi mfa "aduan a ɛboro so" biako pɛ nnya apɔwmuden. Aduan a ɛkari pɛ, nneɛma ahorow a egu ahorow, ne apɔw-mu-teɛteɛ a ɛfata nyinaa yɛ nneɛma a ɛbɛboa wo ma woakɔ so anya koma pa.
Nkrasɛm a Wɔde Kɔ Fie
- Nnuan pɔtee bi te sɛ oats, mpataa a srade wom, ne walnuts wɔ hɔ a ɛboa ma srade bɔne (LDL) a ɛwɔ wo nipadua mu no so tew.
- Sɛ wode saa nnuan yi ka w’aduan ho nkutoo a, ɛremmoa mma wuntumi nni wo srade a ɛwɔ wo mu no so. Hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn akɔhwehwɛ afotu . Ebia wubehia nnuru.
- "Superfoods" nyɛ tumi krataa a wode bedi nnuan afoforo a ɛnyɛ papa sɛnea wopɛ. Ɛho hia sɛ wukura aduan a ahoɔden wom na ɛkari pɛ wɔ ne nyinaa mu .
- Sɛnea ɛbɛyɛ na woanya nea eye sen biara no, apɔw-mu-teɛteɛ a wɔyɛ no daa ne wo mu duru a wɔhwɛ so ho hia , ne nsakrae a wɔyɛ wɔ aduan mu.
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