So wowɔ srade a ɛdɔɔso nso? Afei akyinnye biara nni ho sɛ ɛsɛ sɛ wuhu saa nnuan yi ho asɛm!

Adwuma a wobɛyɛ da mũ nyinaa... mmirikatu a wɔde di akɔneaba kosi anadwo... Wɔ asetra a adagyew nnim yi mu no, ɛhe na bere wɔ sɛ wobɛnoa aduan na woadi biribi, ɛnte saa? Enti yɛn mu pii asua sɛ yɛbɛtɔ biribi afi sotɔɔ mu anaa aduan a wɔakyekyere no ntɛm. Ɛnyɛ den, nanso ɛwɔ ɔhaw kɛse. Nnuan yi mu pii wɔ ngo, nkyene, ne asikre pii. Afei nso, aduannuru kakraa bi pɛ na ɛwɔ mu a yɛn nipadua hia te sɛ calcium, omega-3 srade, ne fiber. Nanso mma ɛnhaw wo, wubetumi ayɛ aduan pa a ɛfata w’asetra a adagyew nnim. Nea ehia ara ne sɛ wobɛtɔ nneɛma a nyansa wom kakra na wode nnuan a ahoɔden wom abɛn wo.

Nea edi kan koraa no, dɛn ne srade a ɛwɔ mogya mu?

Sɛ yɛbɛka no tiawa a, srade yɛ ade a ɛyɛ waxy, srade wɔ yɛn nipadua mu. Ɛho hia ma nneɛma pii, te sɛ hormone a wɔyɛ ne vitamin D a wɔyɛ.Nanso ɔhaw no fi ase bere a ɛdɔɔso dodo no. Cholesterol ahorow atitiriw abien na ɛwɔ hɔ.

1. LDL (Low-Density Lipoprotein): Yɛfrɛ eyi sɛ "srade bɔne." Eyi na ɛde ɔhaw ahorow ba. Sɛ LDL dodow kɔ soro a, efi ase boaboa ano wɔ yɛn mogya ntini no afasu so. Ɛte sɛ efĩ a ɛreyɛ ayɛ kɛse wɔ nsu afiri mu. Bere kɔ so no, saa nneɛma a ɛwɔ hɔ yi (a wɔfrɛ no `plaques`) betumi atew mogya ntini no mu, na ɛtɔ mmere bi mpo a esiw ano koraa. Eyi na ɛde tebea horow a emu yɛ den te sɛ komayare ne akisikuru ba .

2. HDL (High-Density Lipoprotein): Yɛfrɛ eyi "srade pa" . Ne dwumadi ne sɛ ɛbɛfa srade bɔne a wɔmpɛ wɔ nipadua no mu na ɛde akɔ mmerɛbo no mu. Mmɛn no yi fi nipadua no mu. Eyi kyerɛ sɛ HDL dodow a yɛbɛma akɔ soro no ye yiye ma yɛn koma akwahosan.

Nneɛma a wode bɛka w’aduan ho na ama srade a ɛwɔ wo mu no so atew

Aduan pa nyɛ srade a ɛwɔ nipadua no mu a ɛbɛtew so kɛkɛ. Ebetumi nso aboa ma woadi wo mogya mmoroso so, ama wo nipadua mu ahoɔden a ɛko tia nyarewa no ayɛ kɛse, na abɔ wo ho ban afi komayare, akisikuru, ne kokoram ahorow bi ho. Enti, mma wo werɛ mmfi sɛ wode saa nneɛma yi bɛka wo nneɛma a wobɛtɔ ho bere foforo a wobɛkɔ sotɔɔ no mu no.

Nnuadewa ne nnuaba a ɛyɛ kɔla ahorow

Nnuadewa ne nnuaba ne aduan pa fapem. Wɔ awosu mu no, srade ne srade sua. Fiber ne nnuru a ekum ɔyare mmoawa pii wom titiriw, na ebetumi aboa ma srade bɔne so atew.

• Atosodeɛ:Di nhabannuru a ɛsono ne kɔla te sɛ spinach, kale, ne collard greens, broccoli, kabege, karɔt, beetroot, pumpkin, okra, ne bell peppers.
• Nnuaba: Di nnuaba te sɛ borɔdɔma, bobe aba, apɔw-mu-teɛteɛ, guava, avocado, ne nnuaba (strawberry, blueberries) daa.

Tumi a Ɛwɔ Aburow a Wɔayam no Mu

Aburow a wɔayam no yiye yɛ aduan a ɛboro so a ahoɔdennuru, carbohydrates a ɛyɛ den, ne protein pii wom. Eyinom ma nipadua no nya ahoɔden na ɛboa nso ma ɛhyɛ srade a ɛwɔ nipadua no mu no so.

• Nneɛma a eye sen biara a wubetumi apaw: Oats, atoko, aburow a ɛyɛ bruu (aburow kɔkɔɔ), chickpeas, chickpeas, peas, green beans.
• Sɛ wotɔ nnuan a wɔakyekyere: Sɛ wotɔ paanoo, pasta, anaa aburow a, hwɛ nea wɔakyerɛw so no hwɛ sɛ wɔde "aburow a wɔayam" anaa "awi a wɔayam" na ɛyɛe anaa. Afei nso, hwɛ hu sɛ wobɛpaw wɔn a asikre ne nkyene kakraa bi na ɛwom.
• Biribi a ɛsɛ sɛ wohu: Nnipa binom wɔ gluten akisikuru anaa Celiac Yare, na ɛsɛ sɛ wɔpaw aburow a gluten nnim sɛnea wɔn duruyɛfo kyerɛ no.

Nam ne protein a ɛma koma nya ahoɔden

Protein ho hia ma yɛn nipadua, nanso ɛsɛ sɛ obi a mogya mu srade dɔɔso no hwɛ yiye kakra bere a ɔrepaw protein no.

• Nam: Yi nkokɔ were na paw nea wɔatwitwa a ɛnyɛ den te sɛ akokɔ nufu. Sɛ woredi nantwinam anaa mprako nam a, paw "lean cuts" (e.g., sirloin, tenderloin). Sɛ woretɔ nam a, hwehwɛ krataa a wɔakyerɛw so sɛ "92% fat-free" anaa nea ɛboro saa.
• Mpataa: Anyɛ yiye koraa no, di mpataa a srade wom te sɛ salmon, tuna, mackerel, ne sardines mprenu dapɛn biara. Omega-3s a ɛwɔ saa nnuan yi mu no ye ma koma no yiye.
• Protein a efi afifide mu: Eyinom ne nea eye sen biara a wubetumi apaw. Fa nneɛma te sɛ lentils, chickpeas, peas, green beans, ne soyabeans (Soya/Edamame) ka w’aduan ho daa. Eyinom mu srade sua na ahoɔdennuru pii wom.

Akyinnye biara nni ho sɛ twe wo ho fi saa nnuan yi ho!

Ɛho hia sɛ wudi nnuan pa na wotwe wo ho fi nnuan bɔne ho na ama woatumi asiw srade so. Nsɛm a wɔahyehyɛ ntɛm a ɛbɛboa wo ma woahu w’atamfo ni.

Ɛho hia sɛ wo ne wo duruyɛfo bɛkasa

Ɛwom sɛ wubetumi ayɛ saa nneɛma yi wɔ fie de, nanso mogya mu srade yɛ tebea a ehia sɛ wunya aduruyɛ mu afotu.

Wo duruyɛfo bɛkyerɛ wo srade dodow, asiane a ɛwɔ hɔ, ne sɛ ebia wuhia nnuru anaa. Ebia ɛho behia sɛ wonom nnuru te sɛ statin. Enti, ɛho hia paa sɛ wokɔ wo duruyɛfo nkyɛn daa, kɔyɛ wo mogya mu nhwehwɛmu, na wudi n’akwankyerɛ akyi. Mfa nnuru a egyina nsɛm a wote so anaasɛ efi nnurutɔnbea hɔ nnom da. Ɛsɛ sɛ w’ayaresa nhyehyɛe no yɛ wo dea pɔtee.