Momma yensua cholesterol ho ade pɛpɛɛpɛ - papa, bɔne ne ratio a ɛfata.

So woafa mogya mu nhwehwɛmu amanneɛbɔ bi pɛn na woahu akontaahyɛde akɛse a ɛwɔ asɛmfua "Cholesterol" anim na woate nka sɛ wo ho yeraw wo kakra? Afei sɛ oduruyɛfo no ka biribi te sɛ "Srade pa sua, srade bɔne dɔɔso" a, wote ehu nka wɔ nea ɛrekɔ so no ho, ɛnte saa? So saa srade yi yɛ yɛn tamfo ampa? Anaasɛ ɛyɛ biribi a yɛn nipadua hia? Momma yɛnka ho asɛm nnɛ ara kwa na ama nsemmisa a wowɔ wɔ eyi ho nyinaa mu ada hɔ.

Sɛ yɛbɛka no tiawa a, srade yɛ ade a srade wom a ɛte sɛ ngo wɔ yɛn mogya mu. Yɛn mmerɛbo na ɛyɛ na efi nnuan a yedi nso mu. Cholesterol nyɛ ade bi kɛkɛ, ɛyɛ nnwuma a ɛho hia pii wɔ nipadua no mu. Cholesterol ho hia ma nneɛma pii, a nea ɛka ho ne sɛ yɛbɛkyekye nkwammoaa biara a ɛwɔ yɛn nipadua mu, yɛyɛ hormone ahorow, ɛbɔ ntini ahorow ho ban, na ɛboa ma yɛyɛ aduan.

Nanso, sɛnea wɔka no, biribiara a wɔdɔɔso dodo no nyɛ papa. Saa ara na ɛte wɔ srade a ɛwɔ mogya mu ho. Ɔhaw no fi ase denam srade ahorow "pa" ne "bɔne" a ɛnkari pɛ so.

Dɛn ne srade "papa" ne "bɔne"?

Sɛ yɛbɛte eyi ase a, momma yɛmfa nhwɛso ketewaa bi nni dwuma. Fa no sɛ yɛn mogya ntini te sɛ mmɔnten so wɔ kurow bi mu.

Afei deɛ wote aseɛ, ɛnte saa? Wɔ yɛn nipadua muLDL (bɔne) srade a ɛkɔ soro ne HDL (papa) srade a ɛba fam yɛ asiane . Saa tebea yi ma asiane a ɛwɔ hɔ sɛ obi benya nyarewa a emu yɛ den te sɛ komayare ne akisikuru no yɛ kɛse.

Enti dɛn ne Total Cholesterol?

Wo mogya mu nhwehwɛmu no bɛkyerɛw wo srade, HDL, ne LDL dodow nyinaa wɔ ɔkwan soronko so. Nanso, wo srade dodow nyinaa boro wo HDL ne LDL dodow a wɔaka abom so.

Ade titiriw bi a ɛsɛ sɛ yɛhyɛ no nsow ni. Ɛtɔ mmere bi a, ebia wo srade nyinaa bɛyɛ kɛse efisɛ wo srade pa (HDL) dodow dɔɔso yiye . Sɛ ɛba saa a, ɛnyɛ asɛm kɛse. Ɛkyerɛ kɛkɛ sɛ wo nipadua no ahobammɔ reyɛ adwuma yiye.

Nanso, sɛ wo srade a ɛwɔ wo mu nyinaa dɔɔso esiane srade bɔne (LDL) a ɛdɔɔso nti a, ɛno yɛ asiane . Akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa fa ho.

Dɛn ne Cholesterol Ratio?

Eyi yɛ mmerɛw yiye. Saa nsusuwii yi ne mmuae a wunya bere a wokyekyɛ wo srade dodow nyinaa mu denam wo srade dodow pa (HDL) so no.

Sɛ nhwɛso no, sɛ wo Total Cholesterol yɛ 200 na wo HDL yɛ 50 a, wo ratio yɛ 200/50 = 4. Ɛno yɛ 4:1.

Mpɛn pii no eye sɛ wobɛma saa nsusuwii yi ayɛ ketewaa bi. Nanso, mprempren wiase no komayare fekuw atitiriw kamfo kyerɛ sɛ wɔmfa wɔn adwene nsi LDL srade a wobedi so tẽẽ so kɛse sen sɛ wɔbɛyɛ saa dodow yi. Efisɛ wobu no sɛ ɛyɛ ade a edi mu kɛse a wɔde bɛyɛ ayaresa ho nhyehyɛe ama ayarefo na wɔasusuw asiane a ɛwɔ hɔ ho. Enti, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa na wusi nɔma a ɛfata wo kɛse ho gyinae.

Dɛn bio na ɛyɛ triglycerides?

Eyi yɛ srade foforo a ɛwɔ yɛn mogya mu, te sɛ srade a ɛwɔ yɛn mogya mu. Yɛn nipadua nso na ɛyɛ na yenya fi aduan mu. Triglyceride dodow kɔ soro, titiriw bere a yedi nnuan a asikre pii wom, carbohydrates a wɔayɛ no yiye, trans fats, ne saturated fats . Afei nso, sɛ yedi calories pii sen nea yɛhyew da biara a, saa calories a ɛboro so no dan triglycerides na wɔkora so wɔ nipadua no mu.

Triglyceride dodow a ɛkɔ soro nso yɛ ade a ɛma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse.

Wontumi nni srade a ɛkɔ soro no so?

Akyinnye biara nni ho sɛ ebetumi aba! Egye ahofama ne anigye ara kwa. Nneɛma bi a wubetumi ayɛ na ama abam ni.

1. Asetra mu Nsakrae

• Apɔw-mu-teɛteɛ a ahoɔden wom: Apɔw-mu-teɛteɛ a ɛma mframa bɔ daa (te sɛ nantew a ɛyɛ ntɛmntɛm, mmirikatu, asuguare, sakre so a wɔtra) .Ebetumi ama srade pa (HDL) akɔ soro na atew srade bɔne (LDL) so . Apɔw-mu-teɛteɛ nso ma mogya ntini dwo na ɛhwɛ mogya mmoroso so.
• Aduan a ɛma koma nya ahoɔden:
• Tew nnuan a srade a ɛyɛ dɛ ne trans fat pii wom (nnuan a wɔayam, nnuan a wɔde di ntɛmntɛm, nnuan a wɔayɛ te sɛ keeki ne bisket) so sɛnea wubetumi.
• Mmom no, di nnuan a srade a ɛyɛ monounsaturated ne polyunsaturated (avocado, ngodua ngo, nnuaba te sɛ cashews ne peanuts) pii wom.
• Fa mpataa a omega-3 srade pii wom (salmon, mackerel, herring) ka w’aduan ho anyɛ yiye koraa no nna abien dapɛn biara.
• Nnuan a ahoɔdennuru a ɛtumi nwura mu pii te sɛ oats, atoko, apɔw-mu-teɛteɛ, ne karɔt boa kɛse ma LDL srade so tew.

2. Nnuru a wɔde di dwuma

Wɔ tebea horow bi mu no, ebetumi ayɛ den sɛ wobɛfa aduan ne apɔw-mu-teɛteɛ nkutoo so adi wo srade dodow so. Wɔ tebea horow a ɛtete saa mu no, ebia wo duruyɛfo bɛkyerɛw nnuru ama wo.

Statin yɛ nnuru a wɔtaa de di dwuma. Wɔtew LDL srade ne triglyceride dodow so na wɔma HDL srade dodow kɔ soro kakra. Ɛho hia yiye sɛ wobɛnom nnuru yi wɔ nnuruyɛfo afotu ase nkutoo, wɔ dodow a wɔakyerɛw ama wo mu, ne bere a wɔakyerɛw ama wo no mu .

Sɛ wo srade a ɛwɔ wo mu no dɔɔso a, ebetumi agye asram abiɛsa ansa na asan ayɛ sɛnea na ɛte kan no. Ɛbɛhwehwɛ sɛ wosakra w’asetra kwan na ebia wonom nnuru da biara da. Nanso saa bɔhyɛ no so akatua—koma a ɛte apɔw ne asetra a komayare anaa akisikuru nnim—no boro mmɔden a wobɔ no so koraa.