So enye sɛ wubedi nkesua a wɔayam?

Owurayere Perera yɛ obi a ɔba m’ayaresabea hɔ daa. Ɛwom sɛ wadi mfe 50 de, nanso ne ho yɛ den na n’ani gye paa. Nanso, da koro bi nnansa yi ara, ɔbaa ayaresabea hɔ a na n’anim ayɛ kusuu paa.

"Oduruyɛfo, mema me babarima no nkesua biako pɛ dapɛn biara. Misuro ankasa sɛ sɛ odi ɛmo a wɔayam a, ne srade bɛkɔ soro na wanya komayare!" ɔkae sɛ.

Ɛmo a wɔayam no yɛ anansesɛm kɛse ankasa wɔ nnɛyi asetra mu. Sɛ́ oduruyɛfo no, ɛyɛ m’asɛyɛde sɛ mihu saa anansesɛm ahorow yi na meka kyerɛ wo kɛkɛ sɛ ebia ɛyɛ nokware anaasɛ ɛnte saa. Enti ɛnnɛ, momma yɛnka sɛ ebia ɛmo a yedi no ma mogya mu srade kɔ soro ankasa anaasɛ ɛnte saa.

Dɛn ne srade a ɛwɔ mogya mu yi?

Nnipa pii suro bere a wɔte asɛmfua srade no. Nanso srade yɛ ade a ɛho hia ma yɛn nipadua. Yɛn nipadua hia na ama nkwammoaa mu ntini, ayɛ vitamin D, ayɛ hormone, na aboa ma yɛatumi adidi.

Cholesterol a yɛn nipadua hia no mu dodow no ara yɛ nea yɛn mmerɛbo na efi awosu mu na ɛba.

Sɛ srade betumi akɔ mogya no mu a, ɛsɛ sɛ ɛkyekyere protein ahorow ma ɛyɛ lipoproteins. Eyinom ahorow atitiriw abien na ɛwɔ hɔ:

• LDL (Low Density Lipoprotein): Wɔfrɛ eyi sɛ “srade bɔne.” Sɛ ɛkɔ soro a, ɛboaboa ano wɔ mogya ntini no mu na esiw mogya no kwan.
• HDL (High Density Lipoprotein): Eyi ne "srade pa." Ɛyi LDL srade bɔne fi mogya ntini no mu na ɛde kɔ mmerɛbo no mu ma wɔtow gu.

So nkesua a wɔwe no ma srade a ɛwɔ nipadua mu no yɛ kɛse?

Ɛnyɛ srade a ɛwɔ nnuan a yedi mu na ɛkyerɛ srade dodow a ɛwɔ yɛn mogya mu no tẽẽ. Aduruyɛ mu nhwehwɛmu ada no adi sɛ nkesua a wɔdi no mma mogya mu srade nkɔ soro.

Nanso nea ɛma srade a ɛwɔ yɛn mogya mu no yɛ kɛse ne srade a ɛyɛ den ne trans fat a ɛwɔ nnuan a yedi mu no.

Mibisaa Awuraa Perera sɛ, "Ɛwom sɛ womma wo babarima no nkesua deɛ, nanso wotɔ no Short Eats sɛ ɔnni wɔ adesua berɛ mu?" Ɛyɛɛ no ​​nwonwa na ɔkaa sɛ, "Yiw, Oduruyɛfo, sɛ wamma no nkesua mpo a, ɔtɔ cutlets ne patties ma no bere nyinaa."

Ɛno ne ɔhaw no! Yesuro sɛ yebedi nnuan a ahoɔden wom te sɛ nkesua, nanso yedi nnuan a srade a ɛnyɛ papa te sɛ nnuan a wɔayam ne nneɛma a wɔde yɛ paanoo ahyɛ mu ma a yensuro biara.

Cholesterol dodow a ɛfata wɔ nipadua no mu

Nneɛma a ɛfata a ɛkyerɛ wo mogya mu srade dodow (Lipid Profile) ni:

Triglycerides yɛ srade bi a ɛkora ahoɔden a ɛboro so fi aduan a yedi mu. TG dodow a ɛkɔ soro wɔ nipadua no mu ne LDL srade bɔne a ɛkɔ soro no ma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse.

Hu ansa na woatɔ (asiane ahorow) mu .

Nneɛma atitiriw pii na ɛde srade a ɛnkari pɛ ba:

• Aduan a ɛmfata: Nam kɔkɔɔ, bɔta, kyiisi, nnɔkɔnnɔkɔwade, ne nnuan a wɔayam a wɔtaa di.
• Dwumadi a wɔnyɛ: Apɔw-mu-teɛteɛ a wɔnyɛ no ma HDL srade pa so tew na ɛma LDL srade bɔne dodow kɔ soro.
• Sigaretnom: Sigaretnom sɛe mogya ntini no afasu, na ɛma ɛyɛ mmerɛw sɛ LDL srade bɛboaboa ano wɔ mogya ntini no mu.
• Awosu mu nkwaadɔm: Sɛ w’abusua wɔ srade a ɛdɔɔso (Familial Hypercholesterolemia) a, asiane kɛse wom sɛ wubenya komayare wɔ wo mmofraase.

Ɔkwan bɛn so na wobedi srade so a wonnom nnuru?

Wubetumi adi wo srade a ɛwɔ wo mogya mu no so fɛfɛɛfɛ denam nsakrae nketenkete kakraa bi a wobɛyɛ wɔ wo da biara da asetra mu so:

1. Aduan a ɛma koma nya ahoɔden

Di aduan a ɛkari pɛ da biara a wonto nkesua a wɔayam no ano hye. Mmom no, to sautés, bɔta, margarine, ne akutu ngo a wode bedi dwuma no ano hye na fa nnuaba, nhabannuru a ɛyɛ ahabammono, mpataa (titiriw mpataa a srade wom te sɛ salmon ne mackerel), ne nnuaba ka w’aduan ho.

2. Yɛ apɔw-mu-teɛteɛ daa

Fa apɔw-mu-teɛteɛ nnafua 4-5 dapɛn biara simma 30 da biara. Dwumadi ahorow a ɛnyɛ den te sɛ nantew a ɛyɛ ntɛmntɛm, sakre so a wobɛtra, anaa asuguare betumi aboa ma wo HDL srade pa dodow akɔ soro.

3. Di wo mu duru so.

Sɛ wokura mu duru a ɛfata ma wo tenten (BMI a ɛwɔ 18.5 - 24.9 ntam) a, ebetumi aboa ma asikre dodow a ɛwɔ wo mogya mu no akɔ so ayɛ nea ɛfata.

Nea Wobɛyɛ & Nea Ɛnsɛ sɛ Woyɛ

Nyansahu mu nsɛm a wonya fi mu (Nsɛm a wɔde gyinaa so) .

• 📚 Eggs and Cholesterol: so anohyeto bi wɔ hɔ? - Koma UK Adɔe Akwankyerɛ
• 📚 Nkwaa ne Koma ne Ntini mu Nyarewa Ho Asiane: Nnansa yi Adanse a Wɔayɛ no Foforo - PubMed Central (PMC)
• 📚 Fekubɔ a ɛda nkesua a wɔnom, nipadua mu nneɛma a ɛsakra, ne asiane a ɛwɔ koma ne ntini mu nyarewa mu - PubMed Central (PMC)

Nkrasɛm a ɛho hia sen biara a wɔde kɔ fie

• Aduruyɛ mu nhwehwɛmu asi so dua sɛ ɛmo a wɔdi no mma mogya mu srade nkɔ soro.
• Ade a ɛho hia sen biara a ɛka yɛn mogya mu srade dodow ne srade a ɛnyɛ papa a ɛyɛ saturated ne trans a ɛwɔ nnuan a wɔde di ntɛmntɛm, nneɛma a wɔde yɛ paanoo, ne nnuan a ngo pii wom mu.
• Sɛ obi a ɔwɔ apɔwmuden di nkesua a ɛkɔ soro kodu 7 dapɛn biara a, asiane biara nni ho koraa, na ɛma nipadua no nya protein a ɛkorɔn ne aduannuru pii.