So aduan a wudi no nya srade a ɛwɔ nipadua mu no so nkɛntɛnso ankasa? Momma yɛnhwehwɛ mu yiye!

Nnipa pii susuw ho sɛ ebia nea yedi ne nea yɛnom no ka yɛn srade dodow. Yiw, nnuan a yedi no nya srade dodow a ɛwɔ yɛn mogya mu no so nkɛntɛnso. Cholesterol yɛ ade a ɛte sɛ waxy a yɛn nipadua hia na ama ayɛ adwuma. Yɛn mmerɛbo no na ɛyɛ srade a yehia no ankasa. Enti ɛho nhia sɛ yenya srade fi aduan mu, a ɛte sɛ nea yɛde anhwea bɛka po mu. Nanso adeɛ a ɛho hia paa sɛ wobɛhunu ne sɛ aduane a wodi no ka sradeɛ a ɛwɔ yɛn mogya mu no 20% kɔsi 30% pɛ. Nnuan bi wɔ hɔ a ɛma yɛn srade "bɔne", anaa LDL srade, kɔ soro sen dodow a wɔkamfo kyerɛ no. Nnuan bi nso wɔ hɔ a ɛboa ma LDL srade yi so tew. Enti, sɛ wuhu nnuan a ɛsɛ sɛ wudi ne nnuan a ɛsɛ sɛ wokwati a, wubetumi adi wo srade dodow so na woatew asiane a ɛwɔ hɔ sɛ wubenya komayare no so.

Nnuan bɛn na srade srade wom kɛse?

Wɔfrɛ srade a yenya fi aduan mu no sɛ aduan mu srade . Wohu no kɛse wɔ mmoa nnuan mu. Sɛ nhwɛso no, wɔ nam, kyiisi, ne nufusu mu nneɛma mu. Nanso, nhwehwɛmu ada no adi sɛ sɛ ɛba srade dodow a yɛbɛtew so a, ɛnyɛ aduan mu srade na ɛsɛ sɛ yɛhaw yɛn ho kɛse. Mmom no, srade ahorow abien a ɛnyɛ papa , srade a ɛyɛ den ne trans fat, ne nneɛma atitiriw a ɛma srade bɔne dɔɔso. Nea ɛyɛ awerɛhow no, nnuan pii a srade a ɛwɔ aduan mu dɔɔso wom nso betumi ayɛ nea srade a ɛnyɛ papa yi wom.

Ɔkwan bɛn so na wobetumi afa aduan so atew srade so?

Wubetumi atew wo srade so denam anammɔn yi a wubedi akyi bere a woresiesie w’aduan no so:

• Fa fiber a ɛtumi nwura mu pii ka w’aduan ho.
• Tow srade a ɛyɛ den a wubedi ano .
• Kwati sɛ wubedi trans srade .
• Di nnuan a ɛkari pɛ.

Fa fiber a ɛtumi nwura mu ka w’aduan ho.

Nnuan bi wɔ hɔ a ebetumi aboa ma wo LDL srade dodow so atew. Eyinom mu biako a ɛho hia sen biara ne nhama a ɛtumi nwura mu . Eyi yɛ nhama bi a ɛporɔw wɔ nsu mu. Saa nhama a ɛtumi nwura mu yi kyekyere yɛn bile (a wɔde srade yɛ) ho na ɛne nneɛma a wɔsɛe no fi mu. Bɔ mmɔden sɛ wubenya fiber gram 10 kosi 25 da biara. Bisa wo duruyɛfo no dodow a ɛfata ma wo a egyina wo calorie a wuhia so. Nnuan bi a wubetumi de aka w’aduan ho a fiber a ɛtumi nwura mu wom ni:

• Aburow a ɛyɛ bruu.
• Ɛmo a ayow te sɛ atoko, akutu, ne bankye a ɛyɛ ahabammono.
• Citrus nnuaba te sɛ apɔw-mu-teɛteɛ, blackberry, ne orange.
• Oats ne oat bran a wɔde yɛ aduan.

So ɛsɛ sɛ yɛhyɛ srade a ɛyɛ den so?

Srade a ɛyɛ den yɛ srade bi a ɛyɛ den wɔ dan mu hyew mu. Eyinom ne nnuan a wɔtaa di:

• Nam a wɔayɛ : Nneɛma te sɛ hot dog, soseji, bacon, pepperoni.
• Nam a srade wom: Mprako mpampam, akokɔ a ne were nnim, ne nam a srade wom.
• Nufusu a srade wom: bɔta, cream a emu yɛ duru, cream cheese, sour cream.
• Akutu ngo ne nnuadewa ngo.
• Aduan a wɔayam.

Nokwarem no, yɛn nipadua hia srade a ɛdɔɔso bi na ama yɛatumi anya apɔwmuden. Nanso, sɛ yɛankenkan aduannuru ho nkyerɛwde a ɛwɔ nnuan a yedi so a, ɛnyɛ den sɛ yɛde srade a ɛdɔɔso bɛka yɛn nipadua ho. Sɛ wuhu srade dodow a ɛwɔ nnuan a wudi mu a, ɛnyɛ den sɛ wubenya akwan a wobɛfa so atew so. Ebia woresusuw ho sɛ, "Ahe na ɛboro so?" Ɛsɛ sɛ wo calories nyinaa mu da biara no mu 5% kosi 6% pɛ fi srade a ɛyɛ den mu.

Nea ɛho hia: Saa range ahorow yi yɛ nyansahyɛ ahorow ara kwa, ɛnyɛ mmara a ɛyɛ den na ɛyɛ ntɛm. Dodow a wɔde wɔn adwene si so bere nyinaa ne adidi a anohyeto wom betumi ama woadi adidi a ɛmfata te sɛ orthorexia . Aduandi ho abenfo nso bɔ kɔkɔ sɛ sɛ wode nɔma ahorow yi to hɔ a, ebia wobɛhwere nnuan a ahoɔden wom ankasa bi.

Sɛ nhwɛso no, ɛwom sɛ ngodua ngo wɔ srade a ɛyɛ den bi de, nanso ɛfata sɛ wode ka w’aduan ho wɔ ɔkwan a ɛfata so (ɛkɔ nkaribo anan da biara) esiane akwahosan mu mfaso a ɛwɔ so nti. Saa ara na nnuan bi wɔ hɔ a srade a ɛdɔɔso wom te sɛ avocado ne walnut, nanso ɛsɛ sɛ yɛde sie yɛn aduan mu. Nea ɛho hia ne sɛ wobɛhwɛ baabi a srade no fi. Esiane sɛ srade a ɛyɛ den fi nnuan a ahoɔden wom mu nti, ɛnyɛ hwee sɛ wobɛkɔ akyiri kakra asen anohyeto a wɔkamfo kyerɛ no. Sɛ w’adwene mu yɛ wo naa a, wo ne aduannuru ho ɔbenfo nkasa na woahu srade a ɛyɛ den fibea ahorow a ɛsɛ sɛ wuyi fi hɔ ne nea wubetumi de asie sɛnea ɛsɛ.

Nni trans srade!

Wɔnam afifide mu ngo a ɛyɛ nsu ne hydrogen a wɔde ka ho so na ɛyɛ trans srade. Nnuan a wɔde di ntɛmntɛm ne nnuan a wɔayɛ no foforo ne nneɛma atitiriw a ɛma trans fats ba nkurɔfo aduan mu. Nea enti a ɛte saa ne sɛ ngo a hydrogen wom fã bi wɔ saa nnuan no mu.Wɔde trans srade ka ho bere a wɔreyɛ saa ngo ahorow yi. 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. Wɔda so ara tumi yɛ nea srade a ɛyɛ dɛ pii wom. Afei nso, ɔkwan a wɔfa so noa (e.g., deep-frying) no da so ara tumi kura trans fats. Wo nipadua nhia trans srade. Wɔyɛ bɔne ma wo, na nnuan a ɛwɔ mu no nni akwahosan so mfaso biara. Ɛyɛ papa sɛ wobɛkwati wɔn koraa sɛ ɛbɛyɛ yiye a. Sɛ wopɛ sɛ wotew trans srade a ɛwɔ w’aduan mu so a, kwati nneɛma yi:

• Aduan a wɔde di ntɛmntɛm.
• Aduan a wɔayam.
• Bakery products (Aguadi mu paanoo) - te sɛ kukisi, donuts, pastries.

Di nnuan a ɛkari pɛ.

Sɛ worebɔ mmɔden sɛ wubenya srade dodow a ɛfata denam aduan so a, ɛho hia sɛ wudi aduan a ɛkari pɛ a nea edidi so yi ka ho:

• Nnuaba.
• Atosodeɛ.
• Nnua - te se bran aburow, buckwheat, ne oats.
• Protein nnuan - mpataa, akokɔ a onni were, atoko, akutu.
• Nufusu/nufusu a wɔde si ananmu - nufusu a srade nnim, yogurt.
• Srade - Srade a ahoɔden wom (e.g. ngodua ngo, avocado, nnuaba - wɔ dodow a ɛfata mu).

Wubetumi anya nea ɛsɛ sɛ wopaw ne nea ɛsɛ sɛ wokwati ho adwene kakra. Saa nimdeɛ yi bɛboa wo ma woayɛ aduan a ɛkari pɛ na ɛma koma no ho nhyehyɛe.

So metumi adi nnuan nketenkete anaa aduan a wɔde yɛ aduan a ɛyɛ dɛ?

Sɛ wudi nnuan a, di kakraa bi pɛ, na hwɛ yiye wɔ nea wopaw no ho. Paw nnuan nketenkete a srade, asikre, ne sodium (nkyene) kakraa bi na ɛwom. Nnuan a ahoɔden wom ne akɛse a wɔahyɛ ho nyansa sɛ wɔmfa mma ni:

• Nnuadewa te sɛ walnuts, almonds, pecans, ne pistachios (kuruwa 1/4).
• Akutu aba anaa owia aba (kuruwa 1/4).
• Chickpeas a wɔayam (kuruwa 1/2).
• Aduaba a wɔayɛ no foforo (akutu anaa apɔw-mu-teɛteɛ ketewaa bi) ne nnuaba kakraa bi.
• Peanut butter anaa almond bɔta a wɔmfa nhyɛ mu.
• Popcorn (nkuruwa 3, popped) ne cheese asinasin bi.
• Nnuadewa a wɔannoa (kuruwa 1) .
• Aburow a wɔayam no yiye a wɔde Helafo yogurt (kuruwa 1/2) ayɛ.
• Cheese a wɔde nhabannuru a wɔanoa (kuruwa 1).

Hwɛ yiye bere a woretɔ nnuan a srade nnim anaa aduan a ɛyɛ dɛ afi sotɔɔ mu no. Eyinom mu pii nni srade pii nanso ebetumi ayɛ nea asikre pii wom. Hwɛ yiye wɔ asikre dodow a ɛwɔ mu no ho. Wo ne wo duruyɛfo nka asikre dodow a ɛfata ma wo ho asɛm. Wowɔ asikreyare (Diabetes Mellitus) .Eyi ho hia titiriw sɛ wowɔ asikreyare anaa asikre dodow a ɛwɔ wo mogya mu a. Ɔkwan biako a wobɛfa so adi biribi a ɛyɛ dɛ a asikre ne srade kakraa bi na ɛwom ne sɛ wobɛsɔ aduan a ɛyɛ dɛ a wɔde yɛ aduan a ahoɔden wom ahwɛ wɔ fie. Nnuan ho nyansahyɛ ahorow pii wɔ hɔ a wobetumi ayɛ a asikre nnim anaasɛ wɔde asikre kakraa bi pɛ na ɛyɛ, na ɛda so ara yɛ dɛ.

Susuw saa nneɛma yi ho bere a worenoa aduan no!

Sɛ wonoa aduan wɔ fie a, ebetumi aboa wo ma woadi w’aduan so. Nanso, ɛnyɛ biribiara a wonoa wɔ fie na ɛma apɔwmuden anaasɛ eye ma wo srade. Ma aduannoa ho nyansahyɛ ahorow yi ntra w’adwenem na aboa wo ma woabata w’adidi nhyehyɛe a ahoɔden wom no ho. Wo duruyɛfo anaa aduannuru ho ɔbenfo betumi ama wo afotu pii te sɛ eyi.

• Fa mpataa pii ka w’aduan ho. Bɔ mmɔden sɛ anyɛ yiye koraa no wubedi ɔuns 8 (bɛyɛ gram 225) dapɛn biara. Nanso mfa nhyew no!
• Kwati sɛ wode bɔta, srade, ne nea wɔde yɛ tiawa bedi dwuma. Mmom no, fa ngo a ahoɔden wom a wode bɛnoa aduan (te sɛ ngodua ngo) di dwuma, nanso fa kakraa bi pɛ di dwuma. Bɔ mmɔden sɛ wode nhabannuru a nkyene nnim bedi dwuma sen sɛ wode ngo bedi dwuma bere a woreyɛ nhabannuru, mpataa, ne nkokɔnam anaa woretow no.
• Tow w’aduan, tow, anaa fa nsuonwini gu mu. Kwati sɛ wobɛhyew.
• Hwehwɛ nneɛma foforo a wɔde besi bɔta ne ngo ananmu wɔ aduannoa ho nyansahyɛ ahorow mu.
• Sɛ woreyɛ soup a , fa nhabannuru dodow mmɔho abien . Eyi bɛma fiber a ɛwɔ wo soup mu no ayɛ kɛse. Sɛnea ɛbɛyɛ na woanya baabi ama ɛno no, tew aburow anaa noodles dodow so fã.
• Hwehwɛ nhabannuru ne nnuhuam a w’ani gye ho na fa yɛ w’aduan dɛ sen sɛ wode bɔta, nkyene, anaa sauce a srade pii wom bedi dwuma.
• Yɛ w’ankasa salad dressing. Fa ngodua ngo ne balsamic vinegar (anaasɛ nea ɛte saa ara a wɔaka abom) di dwuma. Salad dressing yɛ ɔkwan a ɛyɛ sum ase a wobɛfa so de srade a ɛyɛ den ahyɛ w’aduan mu.
• Sɛ woreyɛ soup anaa gravy , yi srade a ɛwɔ so no fi hɔ. Sɛ soup anaa gravy no dwo wie a, fa gu frigye mu nnɔnhwerew kakraa bi. Sɛ wuyi fi mu a, wubehu srade a ɛyɛ den wɔ so, na ɛnyɛ den sɛ wubeyi afi hɔ.
• Yi akokɔ no were ansa na woanoa. Fa nnuhuam no petepete nam no so, na ɛnyɛ honam ani.

Dɛn ne TLC Aduan ne Mediterranea Aduan?

TLC aduan no yɛ Therapeutic Lifestyle Changes (TLC) nhyehyɛe no fã . Ɛyɛ nhyehyɛe a ɛwɔ afã abiɛsa a ne botae ne sɛ wɔbɛma srade a ɛwɔ mogya mu no so atew denam aduan, apɔw-mu-teɛteɛ, ne mu duru a wɔbɛtew so. U.S. Ɔman Akwahosan Asoɛe na ɛyɛɛ nhyehyɛe no wɔ 1985. Nnipa binom da so ara di akyi nnɛ. Nanso, ɔhaw bi wɔ hɔ. Sɛnea nhwehwɛmu a aba foforo kyerɛ no, srade nyinaa sua koraa wɔ saa aduan yi mu na carbohydrates pii wom. Enti , eyi bɛma asikre dodow a ɛwɔ wo mogya mu no so atew, .Triglyceride dodow nso betumi akɔ soro, titiriw sɛ wunni carbohydrates a ahoɔden wom a. Ɛno nti na mprempren aduannuru ho abenfo kamfo Mediterranea Aduan no kyerɛ sɛ ɛyɛ adidi nhyehyɛe a ɛma koma nya ahoɔden no. Saa nhyehyɛe yi betumi aboa ma woadi wo srade dodow so, na aboa w’akwahosan afã afoforo pii nso. Sɛ wudi Mediterranea Aduan no akyi a:

• Yɛ w’aduan ho nhyehyɛe fa nnuan a wɔde afifide ayɛ ho . Nea ɛka eyi ho ne nnuaba, nhabannuru, aburow a wɔayam , ne bankye.
• Di mpataa, nkokɔ a wɔn ho nyɛ den, ɛpo mu nnuan , nkesua , ne nufusu mu nneɛma a ɛfata.
• Kwati sɛ wubedi nam kɔkɔɔ, nnuan a wɔayam, aduan a wɔde yɛ aduan a ɛyɛ dɛ, ne biribiara a wɔde paanoo esiam 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 fat a wudi no so tew. Eyi betumi ama nsonsonoe kɛse aba wo LDL srade dodow mu. Mmom no, ɛde srade a ahoɔden wom a ɛboa wo koma akwahosan nyinaa si srade ahorow no ananmu. Nhwehwɛmu ada no adi sɛ saa aduan yi betumi atew asiane a ɛwɔ hɔ sɛ obi benya koma ne ntini mu yare so .

Na sɛ srade da so ara dɔɔso bere a woasesa w’aduan mpo nso ɛ?

Nnuan a wudi no betumi ama srade a ɛwɔ wo mogya mu no akɔ soro anaasɛ ɛbɛtew so, titiriw srade bɔne a ɛde ntini mu yare ba no . Saa nimdeɛ yi betumi aboa wo kɛse. Nea wopaw no betumi ama nsakrae aba. 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.

Ɛnyɛ bere nyinaa na wubetumi adi aduan a wobɛpaw.

Wɔ wiase a ɛyɛ pɛ mu no, anka obiara benya aduan a ahoɔden wom, bere a ɔde bɛnoa aduan, ne mpɔtam hɔ nneɛma a ɛbɛboa no ma wɔadu ne botae ahorow ho. Nokwasɛm ne sɛ, ɛsɛ sɛ yɛpaw nneɛma wɔ anohyeto ahorow a yɛwɔ no mu. Yɛn nyinaa wɔ yɛn ankasa akwanside ne nneɛma a ɛka nneɛma a yɛpaw no. Enti, yɛn ankorankoro paw yɛ ahodwiriwde kɛse bi a yɛn mpɔtam hɔfo nyinaa bom kyekye no nketenkete kakraa bi pɛ. Sɛ wowɔ akwanside ahorow a ɛmma wuntumi paw nneɛma a eye a ɛboa aduan a srade nnim nyinaa a, nmmɔ wo ho. Mmom no, yɛ nea wubetumi.

Wo awosu mu nkwaadɔm nso di dwuma.

Nyansahufo gye di sɛ awosu mu nneɛma (agyapade) nya wo srade dodow so nkɛntɛnso. Enti, bere a nsakrae a ɛba aduan mu betumi aboa no, ɛtɔ mmere bi a ɛno nkutoo rentumi mma nsonsonoe a ɛdɔɔso mma wo dodow no nkɔ baabi a ɛfata. Nnipa binom wɔ srade a ɛdɔɔso yiye efisɛ wɔn nipadua ntumi nyi srade bɔne (LDL) a ɛdɔɔso mfi hɔ. Wɔfrɛ saa tebea a wonya fi awo mu yiWɔfrɛ no Abusua mu Cholesterolemia. Enti, ɛyɛ den yiye ma nnipa a wɔte saa sɛ wɔbɛtew wɔn srade dodow so denam aduan nkutoo so. Ebia wobehia statin anaa nnuru afoforo.

Cholesterol kɔ soro bere a obi nyin no.

Bere a yɛrenyin no, yɛn srade dodow kɔ soro. Enti, ebia nkɛntɛnso a nsakrae a ɛba aduan mu wɔ mfe 30 mu no renyɛ pɛ wɔ mfe 60 mu.

Nsakrae gye bere.

Sɛ woyɛ nsakrae wɔ nea wudi mu a, ebia wobɛhwɛ kwan sɛ wubehu nsakrae wɔ wo srade dodow mu ntɛm ara. Nanso wo srade dodow kyerɛ sɛnea bere kɔ so no, ɛkɔ so.

Fa no sɛ kyerɛwpon kɛse bi a wɔde nkyerɛwee akata so. Sɛ wode eraser popa no pɛnkoro a, wɔbɛpopa nkyerɛwee no bi. Nanso sɛ wobɛpopa nkyerɛwee no nyinaa a, ɛsɛ sɛ wokɔ so popa kakra. Saa bere yi nyinaa, obi foforo bɛkyerɛw mmeae a wopopaa no so (ebia woda so ara redi nnuan bi a ɛma wo LDL srade kɔ soro, na wo nipadua da so ara reyɛ srade!).

Nya abotare, ma wo nipadua no bere ma ɛnyɛ nsakrae wɔ w’adidi nhyehyɛe foforo no mu. Saa bere yi de, fa da biara da apɔw-mu-teɛteɛ ka w’asetra kwan ho. Afei nso, bisa wo duruyɛfo bere tenten a ebegye ansa na woahu nsakrae ne sɛ ebia wubenya nnuru a wode bɛka wo adidi nhyehyɛe foforo no ho so mfaso anaa.

Nkrasɛm a Wɔde Kɔ Fie

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 koraa anadwo biako pɛ. Yɛ nsakrae nketenkete a ɛnyɛ den, na nkakrankakra fa pii ka ho. Ebia wobɛhwere nnuan a w’ani gye ho no bi. Nanso, sɛ́ anka wode w’adwene besi nnuan a woreto ano hye so no, fa w’adwene si nnuan foforo a woresɔ ahwɛ no so. Afei nso, fa w’abusua ne wo nnamfo ka wo nhyehyɛe foforo no ho. Kyerɛkyerɛ nea enti a woreyɛ nsakrae yi ne sɛnea ebetumi aboa wo. Ɛyɛ mmerɛw kɛse sɛ wobɛbata aduan pa ho nhyehyɛe bi ho bere a nnipa a wɔatwa wo ho ahyia hyɛ wo nkuran sɛ du wo botae ahorow ho no. Kae sɛ nsakrae nketenkete de nneɛma akɛse ba!

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