"Oduruyɛfo, me srade srade no dɔɔso kakra. So ɛsɛ sɛ migyae nam ne mpataa di koraa?" Nnipa pii a wɔwɔ yɛn man yi mu a wɔn srade dodow a ɛhaw wɔn no bisa asɛm yi. Nnipa binom suro sɛ wobegyae nam a wodi koraa. Nanso ɛnsɛ sɛ wugyae nam koraa ankasa. Ade a ɛho hia sen biara ne sɛ wobɛte nam ko a woredi, dodow a woredi, ne sɛnea wonoa no ase pɛpɛɛpɛ, na woapaw nneɛma a nyansa wom.
Nea edi kan koraa no, dɛn ne srade a ɛwɔ mogya mu?
Sɛ yɛbɛka no tiawa a, srade yɛ srade bi a ɛwɔ yɛn nipadua mu. Nokwarem no, srade ho hia ma yɛn nipadua mu dwumadi ahorow pii a ɛho hia, te sɛ nkwammoaa a wɔkyekye ne hormone ahorow bi a wɔyɛ. Nanso ɔhaw no ne sɛ ɛboaboa ano boro so wɔ nipadua no mu.
Sɛ yɛka srade ho asɛm a, na yɛreka ahorow atitiriw abien ho asɛm, ɛnte saa?
1. "Good" cholesterol (HDL - High-Density Lipoprotein): Eyi te sɛ ade a wɔde tew yɛn mogya ntini ho. Ɛfa srade bɔne a wɔmpɛ fi nipadua no nyinaa mu na ɛde kɔ mmerɛbo no mu ma wɔayi afi mu. Enti, eyi a wobɛma ayɛ kɛse no ye ma nipadua no.
2. "Bad" cholesterol (LDL - Low-Density Lipoprotein): Eyi ne ɔhaw no. Sɛ eyi dɔɔso a, ɛboaboa ano wɔ yɛn mogya ntini no afasu so, na ɛde nkakrankakra siw ano. Ɛte sɛ nkannare a ɛreyɛ ayɛ kɛse wɔ nsu paipu mu. Sɛ ntini a ɛde mogya kɔ koma no mu no siw wɔ saa kwan yi so a, asiane kɛse wom sɛ wubenya nyarewa a emu yɛ den te sɛ komayare ne akisikuru.
Nnuan a yedi, titiriw nnuan a mmoa srade pii wom no nya srade bɔne (LDL) dodow a ɛkɔ soro no so nkɛntɛnso kɛse. Esiane sɛ nam yɛ mmoa ade nti, wɔhyɛ nnipa a srade a ɛwɔ mogya mu pii no fo sɛ wɔnhwɛ yiye titiriw wɔ nam ho.
Enti, yɛbɛyɛ dɛn apaw nam nyansam?
Worentumi nni nam efisɛ srade wɔ mu. Ade a ɛho hia ne sɛ wobɛpaw nam a ɛnyɛ den na wotwe wo ho fi nam a wɔayɛ ho adwuma ho koraa.
Susuw nea wopɛ sɛ wopaw ne nea wopɛ sɛ wuhuruw bere a worekɔ sotɔɔ mu no ho. Wobɛte ase ntɛm bere a wohwɛ pon yi so no .
| Nea eye sen biara ma adidi (paw pa) . | Akyinnye biara nni ho sɛ tew/gyae (nneɛma bɔne a wɔpaw) . |
|---|---|
| Akokɔ a onni honam ani (titiriw no nufu fã) . | Nam a wɔayɛ ho adwuma te sɛ soseji, bacon, ne ham nyinaa |
| Turkey a enni honam ani hwɛbea | Nantwinam anaa mprako nam a wɔayam a ɛte sɛ nea srade pii wom |
| Mprako nam a wɔayam | Akwaa nam (mrɛbo, asaabo, amemene, ne nea ɛkeka ho) . |
| Nantwinam a wɔatwitwa a ɛnyɛ den (nantwinam kurukuruwa, sirloin) . | Nam a wɔayam no mu den biara |
| Mpataa (titiriw salmon, sardines, mackerel, ne nea ɛkeka ho) . | Wora ne srade a wotumi hu a ɛwɔ nam |
Kae sɛ ade a ɛho hia sen biara ne aduan a ɛkari pɛ. Ɛnyɛ nam nko, na mmom biribiara a wudi no ka wo srade dodow.
Sɛ wudi nam a, akyinnye biara nni ho sɛ susuw nneɛma yi nso ho!
Wɔ nam a eye a wobɛpaw akyi no, ɛsɛ sɛ wususuw nneɛma afoforo kakraa bi ho.
1. Ɔfã no Kɛse
Wɔka sɛ: "Ade pa dodo nyɛ papa da." Saa asɛm no fa ha nso. Ɛmfa ho sɛnea wudi nam a ɛnyɛ den no, sɛ wudi pii bere koro mu a, ɛrenyɛ wo mfaso biara. Nyansahyɛ a wɔde ma wɔ ɔkwan a ɛkɔ akyiri so ne sɛ ɛnsɛ sɛ wudi nam a wɔanoa, nkokɔnam, anaa mpataa a ɛboro gram 140-150 (bɛyɛ ɔuns 5) da biara. Ɔkwan a ɛyɛ mmerɛw a wobɛfa so asusuw eyi ne sɛ wubesusuw sɛ nam bi kɛse te sɛ wo nsateaa anaa nkrataa a wɔde ahyɛ mu . Ɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa afa eyi ho na woanya afotu wɔ dodow a ɛfata ma wo ho.
2. Ɔkwan a Wɔfa so Noa aduan
Nnipa pii a wɔwɔ yɛn man yi mu ani gye ho sɛ wobedi nnuan a ɛyɛ dɛ, enti sɛ wɔrenoa nam a, wɔde ngo, akutu nufusu, anaa wɔde deep fry na noa. Eyi nyɛ papa mma obi a ɔwɔ srade.
- Nneɛma pa a ɛsɛ sɛ woyɛ: Grilling, Baking, Steaming/Boiling, Stir-frying.
- Nneɛma a ɛsɛ sɛ wɔtew so:Deep frying, a wɔde akutu nufusu pii noa. Sɛ wubetumi de nufusu a srade nnim adi dwuma sen akutu nufusu a, ɛbɛyɛ papa.
3. Hwɛ Label no mu
Sɛ wotɔ nam a wɔakyekyere afi aguadidan kɛse mu a, fa yɛ w’adwene sɛ wobɛkenkan aduannuru ho krataa no . Hwɛ srade dodow, srade a ɛdɔɔso, ne srade a ɛwɔ mu no yiye. Paw nea srade sua koraa.
Mfa w’adwene nsi nam so kɛkɛ, fa eyi nso di kan!
Ɛnyɛ nam nkutoo ne ɔkwan a wobɛfa so anya protein. Protein afoforo pii wɔ hɔ a ebetumi aboa ma wɔadi srade a ɛwɔ nipadua mu no so na eye ma koma no yiye.
Mpataa - akoma mu adamfo paa!
Ahyehyɛde ahorow a agye din wɔ wiase nyinaa te sɛ Amerika Koma Fekuw mpo kamfo kyerɛ sɛ anyɛ yiye koraa no, ɛsɛ sɛ wodi mpataa nna abien dapɛn biara. Eyi te saa efisɛ aduannuru soronko bi wɔ mpataa ahorow bi mu a wɔfrɛ no `Omega-3 fatty acids` . Eyinom boa kɛse ma yɛn srade bɔne no so tew na ɛtew asiane a ɛwɔ hɔ sɛ yebenya komayare (`Coronary Artery Disease`) so.
- Mpataa a Omega-3 pii wom: Salmon, Sardines, Tuna, Mackerel, Herring.
Protein akɛse afoforo a wobetumi apaw
Wɔ nam ne mpataa akyi no, fa saa nneɛma yi ka w’aduan ho.
- Ɛmo a ayow: atoko, chickpeas, green beans, asaabo bankye
- Nnuadewa ne aba: cashews, peanuts, almonds (ɛyɛ papa sɛ wubedi eyinom a worennoa wɔ ngo mu) .
- Nufusu a srade nnim: Nufusu a wɔayam, yogurt
- Nneɛma a wɔde yɛ soya: Tofu
Nea ɛka eyinom nyinaa ho no, sɛ wudi nhabannuru, nnuaba, aburow a wɔayam (aburow a wɔde atoko ayɛ, atta esiam), ne apɔw-mu-teɛteɛ da biara da a, ɛbɛboa kɛse ma wo srade dodow akɔ so ayɛ nea ɛfata.
Nkrasɛm a Wɔde Kɔ Fie
- Esiane sɛ wowɔ srade pii nti, ɛnkyerɛ sɛ ɛsɛ sɛ wugyae nam a wudi koraa. Nea ɛho hia ne sɛ wobɛpaw nea nyansa wom.
- Kwati nam a wɔayɛ no foforo (te sɛ soseji ne bacon) koraa na paw nam a ɛnyɛ den te sɛ akokɔ a enni were ne nantwinam a ɛnyɛ den .
- Hwɛ yiye wɔ dodow a wudi ho. Bɔ mmɔden sɛ worenwe nam pii nsen wo nsateaa kɛse da koro.
- Sɛ́ anka wobɛhyew no mu dɔ no, fa akwan a ɛma apɔwmuden te sɛ grilling, steaming, anaa baking di dwuma.
- Fa mpataa a Omega-3 pii wom ka ho anyɛ yiye koraa no nna abien dapɛn biara. Ɛyɛ papa paa ma wo koma.
- W’aduan ne aduan a ɛfata dodow ma woHwɛ hu sɛ wobɛhwehwɛ afotu afi wo duruyɛfo anaa ɔyarehwɛfo hɔ.
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