So nea wudi no ka srade dodow a ɛwɔ wo nipadua mu no? Yiw, ɛyɛ saa. Cholesterol yɛ ade a ɛyɛ waxy a ɛho hia ma nneɛma pii wɔ yɛn nipadua mu, te sɛ nkwammoaa a yɛkyekye ne hormone ahorow bi a wɔyɛ . Yɛn mmerɛbo na ɛyɛ srade a yehia nyinaa. Enti, nokwarem no, enhia sɛ yenya srade biara fi aduan mu. Ɛte sɛ nea wode anhwea pii bɛka mpoano hɔ. Nanso, nnuan a yedi no ka srade a ɛwɔ yɛn mogya mu no bɛyɛ 20% kosi 30% pɛ. Nanso ɛho hia sɛ wohwɛ saa sika no so.
Nnuan a ɛma mogya mu srade “bɔne” (LDL) kɔ soro na ɛtew so .
Cholesterol ahorow atitiriw abien na ɛwɔ yɛn nipadua mu. Biako ne srade “pa” a wɔfrɛ no HDL (High-Density Lipoprotein). Ɔfoforo no ne srade “bɔne” a wɔfrɛ no LDL (Low-Density Lipoprotein). Saa LDL yi ne ɔhaw no. Ebetumi ayɛ kɛse wɔ mogya ntini no mu na asiw ano. Eyi ma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse .
Asɛmpa no ne sɛ nnuan bi wɔ hɔ a ebetumi ama wo LDL srade “bɔne” dodow akɔ soro . Nnuan bi nso wɔ hɔ a ebetumi aboa ma LDL srade dodow so atew. Enti, sɛ wubehu nea ɛsɛ sɛ wudi ne nea ɛnsɛ sɛ wudi a, wubetumi adi wo srade a ɛwɔ wo mu no so na woatew asiane a ɛwɔ hɔ sɛ wubenya komayare no so . Sɛ wo ne aduan ho ɔbenfo bɛkasa afa eyi ho a, ebetumi aboa wo kɛse.
Nnuan bɛn na srade srade pii wom?
Wɔfrɛ srade a yenya fi aduan mu no ``Dietary Cholesterol.`` Wohu no kɛse wɔ mmoa nneɛma mu. Sɛ nhwɛso no, nam, kyiisi, ne nufusu mu nneɛma.
Nanso, hwɛ, nhwehwɛmu a aba foforo no kyerɛ sɛ sɛ ɛba srade a yɛbɛtew so a, ɛnyɛ srade a ɛsɛ sɛ yɛhaw yɛn ho kɛse wɔ aduan mu. Ɛyɛ sradeɛ ahodoɔ mmienu a ɛnyɛ papa a ɛyɛ hu kɛseɛ – saturated fat ne trans fat. Nea ɛyɛ awerɛhow no, nnuan pii a srade dɔɔso wom nso betumi ayɛ nea srade a ɛnyɛ papa yi wom.
Ɔkwan bɛn so na wobetumi afa aduan so atew srade so?
Okay, enti momma yɛnhwɛ sɛnea yɛbɛtew srade so denam aduan ne anonne so. Nneɛma bi a wubetumi ayɛ ni:
- Fa fiber a ɛtumi nwura mu pii ka w’aduan ho.
- Tow srade a ɛyɛ den a wubedi ano .
- Nni trans srade!
- Di nnuan a ɛkari pɛ.
Afei momma yɛnka eyinom mu biara ho asɛm wɔ ɔkwan soronko so.
1. Fa fiber a ɛtumi nwura mu pii ka w’aduan ho.
Eyi ne ade titiriw a ɛboa ma wo `(LDL)` srade so tew. `(Soluble fiber)` yɛ nhama bi a ɛpete nsuo mu. Saa nhama yi kyekyere bile (a wɔde srade yɛ) a ɛwɔ yɛn nipadua mu no ho na eyi fi nipadua no mu ka nneɛma a wɔsɛe no ho. Fa no sɛ ɛyɛ sponge, a ɛtwetwe srade.
Bɔ mmɔden sɛ wubenya nhama a ɛtumi nwura mu gram 10 kosi 25 da biara. Ɛyɛ papa sɛ wubegyina wo da biara da calorie a wuhia so bisa wo duruyɛfo no dodow a ɛfata ma wo.
Nnuan bi a ``Soluble fiber`` pii wom ni:
- Ɛmo a ayow te sɛ atoko, akutu, ne bankye a ɛyɛ ahabammono
- Citrus nnuaba te sɛ apɔw-mu-teɛteɛ, blackberry, orange, ne tangerines
- Oats ne Oat bran a wɔde yɛ aduan
- Aburow a ɛyɛ bruu
2. To Saturated Fat ano hye
Srade a ɛyɛ den yɛ srade bi a ɛyɛ den wɔ dan mu hyew mu. Eyinom taa hu wɔ:
- Nam a wɔayɛ ho adwuma te sɛ soseji, bacon, ne pepperoni.
- Nam a wɔatwitwa a srade wom te sɛ mprako mpampam, akokɔ a onni were, ne nantwinam a wɔatwitwa a srade wom.
- Nufusu mu nnuan a srade wom – bɔta, cream a emu yɛ duru, cream cheese, ne yogurt (sour cream).
- Wɔ akutu ngo ne mmɛw ngo mu.
- Wɔ nnuan a wɔayam no mu den mu.
Yɛn nipadua hia srade a ɛyɛ den bi na ama yɛanya apɔwmuden. Nanso, sɛ yedi nnuan a yɛanhwɛ aduannuru ho nkrataa so a, yebetumi akowie sɛ yɛadi srade a ɛyɛ den sen sɛnea yesusuw. Sɛ wuhu srade dodow a ɛwɔ nnuan a wudi daa no mu wie a, ɛnyɛ den sɛ wubenya akwan a wobɛfa so atew so.
Ebia woresusuw ho sɛ, “Ahe na ɛdɔɔso dodo?” Sɛ yɛbɛka no tiawa a, ɛsɛ sɛ wo da biara da calories nyinaa mu 5% kosi 6% pɛ fi srade a ɛyɛ den mu.
Nanso kae sɛ, saa akontaabu ahorow yi nyɛ mmara pɔtee. Ɛtɔ mmere bi a, dodow a wɔtaa akyi te sɛ eyi betumi de adidi a ɛnyɛ papa te sɛ ``Orthorexia'' aba. Afei nso, aduannuru ho abenfo bɔ kɔkɔ sɛ sɛ obi de ne ho hyɛ dodow yi mu a, ebetumi ama watwa nnuan bi a ɛma apɔwmuden ankasa.
Sɛ nhwɛso no, srade bi wɔ ngodua ngo mu, nanso akwahosan so mfaso a ɛwɔ so no ma ɛfata sɛ wode ka w’aduan ho wɔ ɔkwan a ɛfata so (bɛyɛ nkaribo anan da biara). Saa ara na ɛte wɔ avocado ne walnuts ho. Nea ɛho hia ne sɛ wobɛhwɛ aduan ko a srade no fi mu ba. Sɛ srade a ɛyɛ den no fi nnuan a ahoɔden wom mu a, ɛnyɛ hwee sɛ wobɛboro anohyeto a wɔkamfo kyerɛ no so. Sɛ w’adwene mu yɛ wo naa a, wo ne aduannuru ho ɔbenfo nkasa na bisa srade a ɛyɛ den fibea ahorow a ɛsɛ sɛ wuyi fi hɔ ne nea wubetumi de asie sɛnea ɛsɛ.
3. Nni trans srade!
Trans fat yɛ ade a wɔde hydrogen a wɔde ka afifide mu ngo a ɛyɛ nsu ho na ɛyɛ. Bere bi a atwam no, na nnuan a wɔde di ntɛmntɛm ne nnuan a wɔayɛ no foforo na ɛma wonya trans fat wɔ nkurɔfo aduan mu. Nea enti a ɛte saa ne sɛ na ngo a hydrogen wom fã bi wɔ saa nnuan no mu, na wɔdan no trans srade bere a wɔreyɛ no. Nanso, wɔ afe 2018 mu no, U.S. Aduan ne Nnuru Dwumadibea (FDA) baraa ngo a hydrogen fã bi wom yi a wɔde bedi dwuma wɔ nnuan mu.
Bere a ɛno yɛ asɛmpa no, ɛnkyerɛ sɛ nnuan a wɔde di ntɛmntɛm ne nnuan a wɔayɛ no foforo no nyɛ asiane biara. Ebetumi ayɛ nea srade a ɛyɛ dɛ pii wom. Afei nso, wɔda so ara tumi kura trans srade mu esiane ɔkwan a wɔfa so noa (te sɛ nea wɔayam) nti.Wo nipadua nhia trans srade koraa. Wɔnnyɛ akwahosan pa koraa, na nnuan a ɛwɔ mu no nni akwahosan so mfaso biara. Enti, sɛ ɛbɛyɛ yiye a, ɛbɛyɛ papa sɛ wobɛkwati wɔn koraa.
Sɛnea ɛbɛyɛ a wobɛtew trans srade a ɛwɔ w’aduan mu ano no, kwati sɛ wubedi nneɛma yi:
- Aduan a wɔde di ntɛmntɛm
- Aduan a wɔayam no mu dɔ
- Nneɛma a wɔtɔn wɔ aguadi mu te sɛ kukisi, donuts, ne paanoo a wɔde yɛ paanoo
4. Di Aduan a Ɛkari pɛ
Sɛ worebɔ mmɔden sɛ wobɛhwɛ srade dodow so denam aduan so a, ɛho hia sɛ wusiesie nnuan a nneɛma yi a ɛkari pɛ ka ho:
- Aduaba
- Atosodeɛ
- Aburow (titiriw nea ɛwɔ bran) .
- Nnuan a protein wom (mpataa, akokɔ, nkesua , nnuaba) .
- Nufusu mu nnuan anaa nea wɔde si ananmu
- Srade (nea eye) .
Sɛ wunim nnuan a ɛsɛ sɛ wopaw ne nea ɛsɛ sɛ wuyi fi hɔ a, ɛnyɛ den mma wo sɛ wobɛyɛ nnuan a ɛkari pɛ a ɛma koma nya ahoɔden ho nhyehyɛe.
Mediterranea Nnuan a Wɔde Di Dwuma
Aduandi ho abenfo kamfo Mediterranea Aduan no kyerɛ sɛ ɛyɛ adidi nhyehyɛe a ɛma koma nya ahoɔden. Saa nhyehyɛe yi betumi aboa ma woadi wo srade dodow so na aboa w’akwahosan afã afoforo pii. Sɛ wudi Mediterranea Aduan no akyi a, wo:
- Yɛ w’aduan ho nhyehyɛe wɔ nnuan a efi afifide mu ho. Nea ɛka eyi ho ne nnuaba, nhabannuru, aburow a wɔayam, ne nnuaba.
- Di mpataa, nkokɔ a wɔn ho nyɛ den, ɛpo mu nnuan, nkesua, ne nufusu a ɛfata.
- Kwati nam kɔkɔɔ, nnuan a wɔayam, aduan a wɔde yɛ aduan a ɛyɛ dɛ, ne biribiara a wɔde esiam fitaa ayɛ.
Nea ɛho hia ne sɛ wobɛma w’adwene akɔ srade ahorow a wudi no so. Mediterranea aduan no ma srade a ɛyɛ den ne trans srade a wudi so tew, na ebetumi ama nsonsonoe kɛse aba wo LDL dodow mu.
Na sɛ midi m’aduan so nanso me srade a ɛwɔ me mu no nkɔ fam nso ɛ?
Nneɛma a wudi no betumi ama srade a ɛwɔ wo mogya mu no akɔ soro anaasɛ ɛbɛtew. Nanso, ɛtɔ mmere bi a, ɛmfa ho mmɔden biara a wobɛbɔ no, ebia worentumi mma wo srade a ɛwɔ wo mu no so nkɔ fam nkɔ baabi a wopɛ. Nneɛma pii nti na ɛte saa.
- Awosu mu nkɛntɛnso: Awosu mu nkwaadɔm a wɔde ma fi awo ntoatoaso so kɔ awo ntoatoaso so nya wo srade dodow so nkɛntɛnso.
- Mfe: Bere a yɛrenyin no, srade a ɛwɔ yɛn mu nso kɔ soro.
- Bere: Egye bere ansa na woahu nea efi aduan mu nsakrae mu ba.
Nneɛma a ɛho hia sen biara a ɛsɛ sɛ wode sie w’adwenem (Take-Home Message) .
Nnuan a wudi no betumi anya w’akwahosan so nkɛntɛnso kɛse, titiriw wo srade dodow. Sɛ woafi ase reyɛ nsakrae wɔ w’aduan mu a, nya wo ho abotare. Nhwɛ kwan sɛ wobɛsesa w’adidi nhyehyɛe nyinaa anadwo biako pɛ. Yɛ nsakrae nketenkete a ɛnyɛ den, na nkakrankakra fa nneɛma pii ka ho.
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