Ɔkwan bɛn so na wɔde apɔw-mu-teɛteɛ di srade a ɛwɔ mogya mu no so? (Apɔw-mu-teɛteɛ a wɔde hwehwɛ Cholesterol) .

Sɛ wo duruyɛfo ka kyerɛ wo sɛ wo srade a ɛwɔ wo mogya mu no dɔɔso kakra wɔ wo mogya ho amanneɛbɔ mu a, afotu a ɛho hia sen biara a wode bɛma no mu biako ne sɛ “wobɛteɛteɛ w’apɔw mu kɛse.” Ebia woresusuw sɛ, "Ɛyɛ, nanso apɔw-mu-teɛteɛ bɛn na ɛsɛ sɛ meyɛ? Bere tenten ahe na ɛsɛ sɛ meyɛ? Nna ahe na ɛsɛ sɛ meyɛ dapɛn biara?" Ɔkwan bɛn so na apɔw-mu-teɛteɛ ka srade a ɛwɔ nipadua mu no ankasa? Ɛnnɛ, yebenya nsɛmmisa yi nyinaa ho mmuae. Sɛ wote eyi ase yiye na woyɛ no yiye a, wubetumi ahu nsonsonoe kɛse.

Ɔkwan bɛn so na apɔw-mu-teɛteɛ ka yɛn srade a ɛwɔ nipadua no mu?

Okay, momma yenni kan nhwɛ nea ɛkɔ so wɔ nipadua no mu bere a yɛreyɛ apɔw-mu-teɛteɛ no. Sɛ yɛteɛteɛ yɛn apɔw mu daa a, ɛka yɛn srade ne triglycerides wɔ akwan titiriw abien so.

1. Ɛtew Triglycerides so: Eyinom yɛ srade foforo a ɛwɔ yɛn mogya mu. Srade yi dodow a ɛdɔɔso no ma asiane a ɛwɔ hɔ sɛ obi benya ahrawa mu ntini mu yare no yɛ kɛse. Nhwehwɛmu ahorow ada no adi sɛ apɔw-mu-teɛteɛ daa betumi atew triglyceride dodow so 30% kosi 40% .

2. Ɛma HDL (srade pa) dodow kɔ soro: HDL yɛ srade "pa" a ɛso wɔ mfaso ma yɛn nipadua. Nea eyinom yɛ ne sɛ wɔde srade bɔne a aboaboa ano wɔ mogya ntini mu no bɛkɔ mmerɛbo no mu na wɔayi afi hɔ. Eyi kyerɛ sɛ dodow a HDL no kɔ soro no, dodow no ara na eye ma yɛn koma. Apɔw-mu-teɛteɛ betumi ama HDL dodow akɔ soro 5 kosi 8 mg/dL.

Nanso, triglycerides a wobɛtew so ne HDL a ɛkɔ soro nyinaa ho hia kɛse ma wo koma akwahosan. Enti asɛmmisa a ɛwɔ hɔ mprempren ne sɛ, apɔw-mu-teɛteɛ bɛn na ɛsɛ sɛ yɛyɛ na ama yɛadu saa botae ahorow yi ho?

Apɔw-mu-teɛteɛ ahorow bɛn na eye sen biara a ɛsɛ sɛ woyɛ?

Asɛmpa no ne sɛ enhia sɛ wopaw apɔw-mu-teɛteɛ pɔtee bi na ama woatumi asiw wo srade a ɛwɔ wo mogya mu no so. Nea ɛho hia sen apɔw-mu-teɛteɛ a woyɛ ne mpɛn dodow a woyɛ ne sɛnea woyɛ no daa.

Ná nnuruyɛfo susuw sɛ apɔw-mu-teɛteɛ a ɛma ɔhome ne boasetɔ kɔ soro nkutoo na ɛbɛka srade a ɛwɔ nipadua no mu. Nanso seesei yɛahu sɛ ɛnyɛ nokware. Ntetee a wɔde ko tia nyarewa, te sɛ mu duru a wɔma so nso betumi anya srade a ɛwɔ nipadua mu no so nkɛntɛnso pa kɛse. Titiriw no, sɛ wode nneɛma a emu duru yɛ mmerɛw di dwuma na woyɛ ɔmansin ntetee a, wubetumi ahu nkɔso pa ara wɔ triglycerides ne HDL mu.

Aduruyɛ ho abenfo taa kamfo kyerɛ sɛ wɔmfa apɔw-mu-teɛteɛ ahorow abiɛsa yi ka bom na ama wɔanya akwahosan mu mfaso kɛse.

Enti, nsusuw ho pii sɛ ebia wonam anaa wutu mmirika, wuguare anaa sakre, ma dumbbells so anaasɛ wode mfiri bedi dwuma no ho. Eyinom nyinaa ho hia. Ɛyɛ papa sɛ wobɛsesa apɔw-mu-teɛteɛ ahorow yi. Efisɛ akwahosan yɛ ahoɔden, nsakrae, ne boasetɔ a wɔaka abom.

So ɛsɛ sɛ woteɛteɛ w’apɔw mu kosi sɛ wobɛyare?

Nnipa pii susuw sɛ sɛ wobenya nneɛma pa a, ɛsɛ sɛ wɔteɛteɛ wɔn apɔw mu kosi sɛ wɔbɛbrɛ na "wɔte ɔhyew no nka." Ebia ɛno bɛyɛ nokware wɔ botae ahorow te sɛ sɛnea wobɛma wo ho atɔ wo ho. Nanso ɛno nkyerɛ ankasa sɛ ɛsɛ sɛ wudi wo srade ne triglycerides so.

Fitness adwumayɛfo de asɛmfua "FIT" di dwuma de bɔ nneɛma atitiriw abiɛsa a ɛwɔ apɔw-mu-teɛteɛ mu no mua.

• F (Mpɛn dodow a wɔde yɛ): .Mpɛn ahe na woyɛ?
• Me (Intensity): Woyɛ no denneennen dɛn?
• T (Bere/Bere tenten): Bere tenten ahe na ebegye?

Wɔ srade a wɔde di dwuma mu no, nneɛma abien a ɛho hia sen biara wɔ FIT nnyinasosɛm yi mu ne F (nhyiam dodow) ne T (bere). Me (intensity) ho nhia saa.

Enti ɔkwan bɛn so na ɛsɛ sɛ woyɛ?

Sɛ yɛbɛka no tiawa a, eye kɛse sɛ wobɛteɛteɛ w’apɔw mu simma 30 kosi 45 wɔ ahoɔhare a ɛfata mu sen sɛ wobɛteɛteɛ w’apɔw mu denneennen simma 5 kosi 10 wɔ koma a ɛbɔ kɛse mu, a wokura treadmill nsa no mu. Ɛyɛ anansesɛm sɛ ɛsɛ sɛ wopia wo koma bɔ kodu baabi na ama woanya nea efi mu ba. Nea ɛho hia ne sɛ wobɛyɛ.

Fa no sɛ wowɔ elliptical trainer so. Fa resistance no to bɛyɛ 3 na fa timer no si simma 45. Ebia wo ho ntɔ wo fifiri te sɛ onipa a ɔte wo nkyɛn no. Ebia wɔreyɛ apɔw-mu-teɛteɛ ntɛmntɛm. Nanso nea ɛyɛ nwonwa no, nea efi mu ba wɔ wo srade ne triglyceride dodow mu no te sɛ nea onipa a ɔreyɛ adwumaden, te sɛ bepɔw a ɔforo no de ba no yɛ pɛ.

Na kae sɛ wunya mfaso afoforo pii a ɛboro srade a ɛwɔ mu no so. Apɔw-mu-teɛteɛ ma mogya mmoroso so tew, ɛboa ma wodi asikreyare so, na ɛtew asiane a ɛwɔ hɔ sɛ obi benya komayare ne akisikuru so. Nokwarem no, apɔw-mu-teɛteɛ yɛ nnuru a eye sen biara a yɛn nipadua betumi de ama yɛn no mu biako.