Cholesterol a Wɔde Di Dwuma Wɔ Koma Yare akyi: Nea Ɛsɛ sɛ Wuhu

So woanya komayare bi te sɛ komayare nnansa yi? Minim sɛ ebetumi ayɛ osuahu a ɛsakra asetra. Ebetumi ayɛ hu na ayɛ nea ɛboro so. Nanso ade a ɛho hia sen biara mprempren ne sɛ wubesusuw daakye ho bere a wo ho retɔ wo no. Wo srade dodow a wobɛma ayɛ yiye no ho hia kɛse wɔ akwantu yi mu. Wo srade a wobɛtew so no ne ade titiriw a ɛbɛma asiane a ɛwɔ hɔ sɛ wubenya komayare daakye no so atew na ama wo koma atra apɔwmuden. Wo duruyɛfo bɛhwɛ w’akwahosan ho abakɔsɛm ne wo koma dwumadi mu na waboa wo ma woahu botae ahorow a eye sen biara ne asetra mu nsakrae a ɛbɛba ama wo.

Ɔkwan bɛn so na srade a wɔde asi wɔn ani so no resakra mprempren?

Mpɛn pii no, wɔ nnipa a wɔwɔ apɔwmuden mpo fam no, nnuruyɛfo kamfo kyerɛ sɛ wɔmma srade dodow nyinaa nkɔ fam nsen 150 mg/dL na LDL, srade "bɔne" no, nkɔ fam nsen 100 mg/dL. Sɛ wokura saa dodow yi mu a, ɛtew asiane a ɛwɔ hɔ sɛ obi benya komayare ne ɔyare a ɛma obi hwe ase no so.

Nanso, sɛ wonya komayare pɛ a, ɛyɛ asɛm foforo koraa . Wowɔ asiane kɛse mu sɛ wobɛsan anya komayare foforo sen obiara. Enti, ɛsɛ sɛ wo srade ho botae ahorow no yɛ katee mpo sen sɛnea ɛte dedaw no.

Ebia wo duruyɛfo bɛka akyerɛ wo sɛ brɛ wo srade "bɔne", anaa LDL, ase anyɛ yiye koraa no 50% wɔ nea na ɛte kan no mu. Anaasɛ, ebia wɔbɛma wo botae sɛ wobɛma wo LDL akɔ fam sen 70 mg/dL. Ɛtɔ mmere bi a, titiriw sɛ wowɔ asiane kɛse mu a, nnuruyɛfo de bɛyɛ wɔn botae sɛ wɔbɛma wo LDL so atew akɔ fam asen 55 mg/dL. Nea enti a ɛte saa ne sɛ nhwehwɛmu ada no adi sɛ sɛ woma ɛba fam saa a, ebetumi atew asiane a ɛwɔ hɔ sɛ wubenya komayare foforo no so kɛse.

Sɛ yɛbɛte saa nsonsonoe yi ase yiye a, momma yɛnhwɛ saa pon yi.

Nnuru a Wɔkyerɛw Ma Wɔn a Wɔde Siw Srade So

Sɛ wunya komayare wie a, nnuru a ɛma mogya mu srade so tew betumi ayɛ w’adamfo paa. Sɛ w’abusua mufo nso wɔ srade a ɛdɔɔso a, ebetumi ayɛ den yiye sɛ wobɛtew wo srade dodow so denam aduan ne apɔw-mu-teɛteɛ nkutoo so. Sɛ ɛba saa a, akyinnye biara nni ho sɛ ebehia sɛ wonom nnuru biako anaa nea ɛboro saa.

Dɛn ne statin ahorow?

Nnuru yi mu nea ɛho hia sen biara na wɔtaa kyerɛw ma ne statin . Eyinom yɛ nnuru a wɔnom pɛnkoro da biara. Eyi yɛ nneɛma atitiriw abien:

1. Ɛtew srade a wo mmerɛbo no yɛ so.

2. Ɛboa ma mmerɛbo no yi srade a ɛboro so a ɛwɔ wo mogya mu dedaw no fi hɔ.

Mpɛn pii no, nnuruyɛfo kyerɛw statin ma nnipa a wonnyaa komayare nanso srade dɔɔso anaa mogya mmoroso, sɛ asetra mu nsakrae nnɔɔso mpo a. Enti susuw sɛnea eyi ho hia ma obi a wanya komayare no ho hwɛ. Statin a wɔde di dwuma no brɛ asiane a ɛwɔ hɔ sɛ wobenya komayare foforo daakye no ase kɛse.

So ɛsɛ sɛ wosakra w’asetra kwan ka nnuru ho?

Yiw koraa! Nnuru nkutoo nnɔɔso. Sɛ wubenya nea eye sen biara a, ɛsɛ sɛ woyɛ nsakrae a ɛfata wɔ w’asetra mu ka nnuru ho. Sɛ eyinom abien nyinaa bom a, wo koma nya ahobammɔ a ɛsen biara.

1. Nsakrae a ɛba wɔ aduan mu

• Tew Saturated Fat ne Trans Fat so: Sɛ yɛbɛka no tiawa a, tew ngo, nnuan a wɔayam, nnuan a wodi ntɛmntɛm, keeki, bisket, margarine, ne nea ɛkeka ho a wudi so Ɛsɛ sɛ wode akutu ngo mpo di dwuma wɔ ɔkwan a ɛfata so.
• Di nnuan a ahoɔdennuru pii wom: Fa nnuaba, nhabannuru, atoko, oats, ne aburow a wɔayam ka w’aduan ho. Eyinom boa ma srade bɔne so tew.
• Paw srade a ɛma koma nya ahoɔden: Omega-3 srade a ɛwɔ mpataa te sɛ salmon, sardines, ne mackerel mu no yɛ nea ɛma koma nya ahoɔden.

2. Sɛnea apɔw-mu-teɛteɛ ho hia

Apɔw-mu-teɛteɛ yɛ koma no adamfo paa. Nanso bere a obi anya komayare akyi no, ɛnyɛ papa sɛ wubefi ase ateɛteɛ w’apɔw mu denneennen mpofirim.

• Hwɛ hu sɛ wubebisa wo duruyɛfo: Bisa wo duruyɛfo no afotu wɔ apɔw-mu-teɛteɛ ko a wubetumi ayɛ ne bere tenten a ɛsɛ sɛ woyɛ ho.
• Fi ase ntɛm: Simma 20-30 nantew a ɛyɛ ntɛmntɛm da biara mpo dɔɔso. Nea ɛho hia ne sɛ wobɛkɔ so ayɛ.

3. Gyae sigaretnom ne nsanom

• Sigaretnom: Sɛ woyɛ obi a ɔnom sigaret a, gyae nnɛ . Sigaretnom ne ade a ɛsɛe koma no mogya ntini kɛse. Ɛma srade a ɛwɔ nipadua no mu nso yɛ kɛse.
• Nsã: Sɛ wonom nsa a, ɛbɛyɛ papa sɛ wugyae koraa. Sɛ ɛnte saa a, to nea wode di dwuma no ano hye. Wo ne wo duruyɛfo nkasa mfa ɛno nso ho asɛm.

Ebia wobɛte nka sɛ wo nkutoo na worefa akwantu yi mu. Nanso ɛnyɛ wo nkutoo na wowɔ. W’abusua, wo nnamfo, ne titiriw no wo duruyɛfo bɛboa wo. Kɔ so kɔ ayaresabea ahorow, nom wo nnuru no bere ano, na sɛ wowɔ nsɛmmisa bi a, nsuro sɛ wubebisa nsɛm. Eyi ne hokwan a ɛto so abien a wowɔ. Fa di dwuma yiye.