Asɛmfua "cholesterol" de ehu ba yɛn adwene mu ntɛm ara. Nyarewa a emu yɛ den pii te sɛ komayare ne akisikuru ba w’adwenem. Eyi nti na nnipa binom suro sɛ wobedi nkesua, bere a afoforo nni nnuan te sɛ bɔta ne kyiisi bere a wohu mpo no. Nanso so wunim sɛ asɛm a ɛfa srade a ɛwɔ yɛn nipadua mu a efi aduan mu ho no nyɛ mmerɛw sɛnea ɛte no. Ɛtɔ da bi a, ɛte sɛ nea nneɛma a nnuruyɛfo ka mpo ne wɔn ho wɔn ho bɔ abira. Enti, momma yennyi saa adwene a ɛyɛ basaa yi mu na yɛnka nea asɛm ankasa no yɛ nnɛ ho asɛm.
Nea edi kan koraa no, dɛn ne srade a ɛwɔ mogya mu?
Sɛ yɛbɛka no tiawa a, srade yɛ ade a ɛyɛ waxy a ɛwɔ yɛn nipadua mu. Ɛho hia ma yɛn nipadua ankasa. Cholesterol boa yɛn nipadua ma ɛyɛ nkwammoaa, ɛma hormone ahorow bi, na mpo ɛyɛ vitamin D fi owia hann mu.
Nea eye sen biara ne sɛ yɛn mmerɛbo tumi yɛ srade a yɛn nipadua hia nyinaa. Eyi kyerɛ sɛ enhia sɛ yenya srade fi aduan mu na ama yɛanya apɔwmuden. Yɛn nipadua no ankasa yɛ saa.
Enti, abusuabɔ bɛn na ɛda srade a ɛwɔ aduan mu ne komayare ntam?
Ɛha na nnipa pii adwene tu fra. Adanse a ɛdɔɔso nnya mmae a ɛkyerɛ sɛ srade a ɛwɔ nnuan a yedi mu nkutoo na ɛde komayare ba. Nanso ɔhaw no da baabi foforo.
Nnuan pii a srade pii wom nso wɔ ade foforo a enye mma koma no: srade a ɛdɔɔso .
Susuw nam kɔkɔɔ (nantwinam, mprako nam), akokɔ were, ne nufusu a srade pii wom te sɛ bɔta, kyiisi, ne yogurt ho hwɛ. Eyinom mu srade ne srade a ɛdɔɔso wom. Nokwarem no, ɛyɛ srade a ɛyɛ den yi na ɛma LDL (Low-Density Lipoprotein) srade a yɛfrɛ no “srade bɔne” no dodow kɔ soro wɔ yɛn mogya mu.
Dɛn ne LDL srade a ɛma mogya tu?
Ɔhaw kɛse a ɛwɔ saa srade bɔne (LDL) yi ho ne sɛ ɛboaboa ano wɔ yɛn mogya ntini, ntini a ɛde mogya fi koma no mu kɔ nipadua no fã a aka no mu afasu no so. Ɛte sɛ efĩ a ɛreyɛ ayɛ kɛse wɔ nsu paipu mu. Yɛfrɛ saa srade a ɛwɔ hɔ yi plaques .
Bere kɔ so no, saa mprɛte yi nyin na ɛma mogya ntini no mu yɛ teateaa. Eyi ma baabi a mogya betumi asen no so tew. Ɛtɔ mmere bi a, saa nsensanee yi tumi paapae na ɛma mogya tu. Saa adeyɛ yi ne nea awiei koraa no ebue kwan ma tebea horow a emu yɛ den te sɛ komayare ne akisikuru.
Ɛno kyerɛ sɛ ebia nea odi fɔ titiriw ne srade a ɛyɛ den a ɛwɔ nnuan no ankasa mu, sen srade a ɛwɔ aduan no ankasa mu no.
| Nnuan a ɛsɛ sɛ yɛhwɛ yiye wɔ ho | Nea enti a wɔyɛ nea ɛnyɛ papa |
|---|---|
| Nam Kɔkɔɔ - Nantwinam, Mpapo, Mprako nam | Cholesterol ne srade a ɛdɔɔso nyinaa dɔɔso. |
| Nam a Wɔayɛ no Foforo - Soseji, Bacon, Nam a Wɔayɛ | Srade a ɛyɛ den, nkyene, ne nneɛma a wɔde siesie nneɛma pii wom. |
| Nufusu a srade wom - bɔta, kyiisi, krim, Nufusu a ɛyɛ mũ | Srade a ɛyɛ den pii wom. |
| Fried & Nnuan a Wɔayam no Ntɛmntɛm | Srade a epira (trans fats) ne srade a ɛyɛ dɛ pii wom. |
Egg haw a obiara reka ho asɛm no
Sɛ yɛreka srade ho asɛm a, ɛrentumi nyɛ yiye sɛ yɛrenka nkesua ho asɛm. Eyi nso yɛ asɛmti a ɛyɛ basaa kɛse. Ɛyɛ nokware sɛ srade dɔɔso wɔ nkesua mu. Nanso srade a ɛyɛ dɛ sua koraa wɔ nkesua mu.
Esiane eyi nti, nhwehwɛmu dodow no ara nkyerɛ abusuabɔ a emu yɛ den a ɛda nkesua a wodi ne komayare ntam. Nanso, nhwehwɛmu ahorow bi ada no adi sɛ ebia nkesua a wodi ne asiane bi wɔ abusuabɔ, titiriw wɔ nnipa a wɔwɔ asikreyare (Type 2 Diabetes) anaa komayare dedaw no fam.
Afei nso, ade foforo a ɛsɛ sɛ yesusuw ho ne sɛ yɛn ankasa ntaa nni nkesua, ɛnte saa? Mpɛn pii no, yɛde nneɛma te sɛ paanoo, bɔta, soseji, ne bacon di nkesua. Enti akyinnye biara nni ho sɛ srade ne nkyene a epira a ɛwɔ saa nam a wɔayɛ no mu no betumi apira koma no.
Mpɛn pii no, wobu no sɛ asiane biara nni ho sɛ obi a ɔwɔ apɔwmuden bedi nkesua biako da biara . Sɛ wunni akwahosan ho haw foforo biara, woredi aduan a protein kakraa bi na ɛwom, anaa woabɔ akwakoraa a, ebia wubetumi adi pii kakra. Nanso, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛka dodow a ɛfata ama wo ho asɛm.
Hena na ɛsɛ sɛ osusuw eyi ho kɛse?
Ɛho hia ankasa sɛ yɛn nyinaa nya aduan a ɛma koma nya ahoɔden, te sɛ Mediterranea Adidi anaa DASH Adidi. Eyinom mu srade ne srade a ɛdɔɔso sua fi awosu mu.
Nanso, abenfo ka sɛ yɛn awosu mu nkwaadɔm na enya srade a ɛwɔ yɛn mogya mu no so nkɛntɛnso kɛse. Eyi kyerɛ sɛ srade a ɛwɔ nnipa dodow no ara mogya mu no nnya srade a efi aduan mu no so nkɛntɛnso kɛse. Nanso nnipa binom te nka kɛse wɔ eyi ho. Wɔ nnipa a wɔte saa fam no, sɛ wodi nnuan a srade pii wom kakraa bi mpo a, ebetumi ama wɔn mogya mu srade dodow akɔ soro kɛse. Nanso sɔhwɛ pɔtee biara nni hɔ a ɛbɛma woahu sɛ woyɛ wɔn mu biako anaa.
Nanso, sɛ wowɔ akwahosan ho haw anaa asiane ahorow a edidi so yi mu biara a, ɛda adi sɛ wo duruyɛfo betu wo fo sɛ to srade dodow a wudi no so.
- Wo srade bɔne (LDL) dodow dɔɔso .
- Mogya mmoroso a obi wɔ .
- Koma mu yare a obi wɔ.
- Asikreyare a obi wɔ (Asikreyare a Ɛto so 2) .
- Sɛ́ wubenya srade a ɛdɔɔso wɔ abusua mu anaa komayare wɔ wɔn mmofraase .
- Sɛ woyɛ obi a ɔnom sigaret a .
Wobɛyɛ dɛn ahwɛ sɛnea srade a ɛwɔ wo mogya mu no te?
Ade a asiane wom sen biara wɔ srade a ɛdɔɔso ho ne sɛ enni sɛnkyerɛnne biara . Wubetumi anya wo mu asɛe a wunhu mpo kosi sɛ wubenya komayare anaa akisikuru mpofirim.
Nanso biribiara nni hɔ a ɛsɛ sɛ wohaw wo ho wɔ ho. Wubetumi ahu wo srade dodow pɛpɛɛpɛ denam mogya mu nhwehwɛmu a ɛnyɛ den koraa a wɔfrɛ no Lipid Profile nhwehwɛmu so.
Wɔtaa kamfo kyerɛ sɛ mpanyimfo nyɛ sɔhwɛ yi mfe 4 kosi 6 biara . Sɛ obi a ɔwɔ w’abusua mu a ɔwɔ srade a ɛdɔɔso wɔ abakɔsɛm mu a, ka kyerɛ wo duruyɛfo. Ebia ɔbɛkamfo akyerɛ sɛ wonyɛ nhwehwɛmu ntɛm.
Nkrasɛm a Wɔde Kɔ Fie
- Nea ɛsen srade a efi aduan mu no, ɛyɛ srade a ɛwɔ saa nnuan no mu no na ɛma srade bɔne (LDL) dodow a ɛwɔ mogya no mu no kɔ soro na ɛsɛe koma no kɛse.
- Mpɛn pii no, asiane biara nni ho sɛ obi a ɔwɔ apɔwmuden bedi ɛmo biako da biara, nanso wo ne wo duruyɛfo nkasa na woahu nea eye ma wo.
- Esiane sɛ srade a ɛdɔɔso nni sɛnkyerɛnne biara nti, ɛho hia yiye sɛ wuhu wo dodow denam mogya mu nhwehwɛmu (Lipid Profile) a wobɛyɛ bere ne bere mu no so.
- Yɛn srade dodow wɔ awosu mu nkɛntɛnso a emu yɛ den, enti aduan a ɛkari pɛ ne apɔw-mu-teɛteɛ ho hia ma obiara.
- Sɛ wowɔ asikreyare, mogya mmoroso, komayare, anaa abusua abakɔsɛm a ɛte saa ara a, susuw w’aduan ho mprenu.
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