‘Oo, mewɔ srade, afei ɛsɛ sɛ migyae nkesua ne shrimp a midi.’ So wo nso wususuw saa? Nokwarem no, nnipa pii a wɔwɔ yɛn man yi mu no suro bere a wɔte asɛmfua ‘cholesterol’ no. Yenim sɛ nnuan a srade wom, nnuan a wɔayam, ne nam a srade wom nyɛ papa mma nipadua no. Nanso sɛ yɛka sɛ ɛnyɛ nnuan a srade wom nyinaa na enye a, ɛbɛyɛ wo nwonwa. Ɛnnɛ yɛreka nnuan kakraa bi a eye ma nipadua no na ɛma apɔwmuden ho asɛm, sɛ mpo srade dɔɔso wom a.
Cholesterol pa, cholesterol bɔne: Nsonsonoe bɛn na ɛwɔ mu?
Nea edi kan no, momma yɛnte eyi ase yiye. Ɛnyɛ srade a ɛwɔ yɛn nipadua mu nyinaa na ɛyɛ pɛ. Nneɛma atitiriw abien na ɛwɔ hɔ.
1. LDL (Low-Density Lipoprotein): Eyi ne nea yɛfrɛ no ‘srade bɔne’ . Sɛ yɛbɛka no tiawa a, ɛboaboa ano te sɛ wax wɔ yɛn mogya ntini no afasu so na etumi siw ano. Ɛte sɛ efĩ a ɛwɔ nsu paipu mu a ɛde nkakrankakra siw.
2. HDL (High-Density Lipoprotein): Eyi ne nea yɛfrɛ no ‘srade pa’ . Nea HDL yɛ ne sɛ ɛbɛfa srade bɔne (LDL) a ayɛ kɛse wɔ ntini ahorow no mu no na ɛde akɔ yɛn mmerɛbo mu baabi a wobetumi ayɛ ho adwuma. Ɔkwan foforo so no, HDL te sɛ lɔre a wɔde nwura gu mu, na ɛtew ntini ahorow no mu.
Ade a ɛho hia sen biara a ɛsɛ sɛ wususuw ho ne srade dodow a ɛwɔ aduan bi mu, sen sɛ wubehu srade dodow a ɛwɔ mu. Mpɛn pii no, ɛyɛ srade a ɛyɛ den yi na ɛma yɛn srade dodow yɛ basabasa.
Okay, enti afei ma yɛnhwɛ nnuan a wubetumi adi a wunsuro sɛ wowɔ srade mpo a, ne nnuan a eye ma nipadua no.
Egg: Adamfo a na osuro bere nyinaa
Sɛ nnipa dodow no ara susuw nkesua ho a, wɔn adwene ne srade a ɛwɔ nipadua no mu. Yiw, nokware bi wɔ saa asɛm no mu. Nkwammoaa kɛse bi mu srade bɛyɛ miligram 169 na ɛwom. Mpɛn pii no, nea wɔkamfo kyerɛ sɛ wɔmfa nni dwuma da biara no bɛyɛ miligram 300. Sɛ obi a ɔwɔ w’abusua mu srade dɔɔso a, nnuruyɛfo ka sɛ ɛsɛ sɛ fa miligram 200 pɛ da biara.
Nanso... nkesua yɛ aduan a ɛboro so a vitamin, iron, ne protein ahyɛ mu ma. Srade a ɛyɛ den nso sua koraa . Enti, mpɛn pii no, sɛ wudi nkesua mũ abiɛsa anaa anan dapɛn biara a, eye. Ɔhaw a ɛwɔ ha ne akisikuru no. Sɛ srade ho asɛm haw wo a, wubetumi adi nkesua fitaa no nkutoo. Saa kwan no so no wubenya protein a srade nni mu no.
Salmon ne sardines: koma no adamfo wɔ toa no mu
Momma yensusuw mpataa a wɔde ahyɛ toa mu (salmon/sardines) a yɛn nyinaa ani gye ho sɛ yebedi no ho. Sardines toa biako a wɔde ngo ayɛ no mu srade bɛyɛ miligram 131. Nanso, Amerika Koma Fekuw mpo bu eyi sɛ aduan a ɛma koma nya ahoɔden - nanso sɛ wodi no sɛnea ɛsɛ nkutoo a . Salmon/sardines a emu duru yɛ gram 115 abien a wubedi dapɛn biara no yɛ dodow pa.
Mpataa yi nkonyaayi ne omega-3 srade a ɛwɔ mu no. Yɛn nipadua ntumi nyɛ eyinom, ɛsɛ sɛ yenya fi yɛn aduan mu. Omega-3s boa ma yɛhwɛ srade ko a ɛwɔ yɛn mogya mu a wɔfrɛ no triglycerides no so. Sɛ saa triglycerides yi dɔɔso a, ebetumi apira koma no.
Shrimp, Squid, ne Crab (Shellfish): Nsuro, paw nyansam
Sɛ wususuw shrimp ho a, srade a ɛwɔ wo mu no ba w’adwenem. Sɛ wudi shrimp akɛse bɛyɛ 12 a, wode srade bɛyɛ miligram 130 bɛka wo nipadua ho. Nanso nea ɛyɛ nwonwa ne sɛ srade kakraa bi pɛ na ɛwɔ shrimp dodow yi mu, bɛyɛ gram 2. Mmom no, shrimp yɛ aduan a ahoɔdennuru te sɛ vitamin B, protein, selenium, ne zinc pii wom. Srade a ɛnyɛ den a ɛwɔ shrimp mu no nso boa ma srade pa (HDL) dodow a ɛwɔ yɛn nipadua mu no kɔ soro .
Enti, bere a wo ne wo duruyɛfo akasa awie no, ɛnyɛ asɛm kɛse sɛ wubedi shrimp kakra pɛnkoro anaa mprenu dapɛn biara. Ɛpo mu nnuan te sɛ krak ne squid nso srade sua sen shrimp. Nneɛma a eye sen saa mpo a wobɛpaw ne nnuan te sɛ clams ne mussels. Wɔn nyinaa mu srade ne srade sua.
Yɛ onyansafo bere a worepaw nam no.
Sɛ wohwɛ pon no so a, ebia ɛbɛyɛ te sɛ nea srade a ɛwɔ nantwinam mu sua, nanso nokware no yɛ soronko. Momma yɛnhwɛ eyi wɔ pon bi so.
| Aduan su (bɛyɛ gram 115) . | Cholesterol (bɛyɛ sɛ) . | Nneɛma a ɛsɛ sɛ yɛhyɛ no nsow |
|---|---|---|
| Shrimp akɛse (bɛyɛ 12) . | 130 mg na ɛwɔ hɔ | Srade sua koraa (bɛyɛ gram 2). Ɛkame ayɛ sɛ srade a ɛyɛ den biara nni mu. |
| Nantwinam a srade wom | 110 mg na ɛwɔ hɔ | Srade pii wom yiye (bɛyɛ gram 20). Srade a ɛyɛ den no dɔɔso te sɛ gram 10. Eyi nye koraa ma koma no. |
| Nantwinam a ɛnyɛ den | 45 mg | Cholesterol ne srade a ɛyɛ dɛ nyinaa sua koraa. Ɔkwan pa a wobɛpaw. |
| Akokɔ a onni honam ani | 60 mg | Srade kakraa bi na ɛwom. Apɔwmuden paa a wɔpaw. |
So wote ase? Ɛnyɛ srade a ɛwɔ mu no ankasa mu na ɔhaw no wɔ, na mmom srade dodow a ɛka nam no ho. Enti, sɛ wudi nam a, paw nam a ɛnyɛ den , na yi afã horow a srade wom na srade wom no fi hɔ. Sɛ wudi nantwinam a, paw nea wɔatwitwa a ɛnyɛ den (filet, sirloin). Nea eye sen saa mpo no, di nam a srade nnim te sɛ akokɔ a ne were nnim.
Nimdeɛ kakra a ɛboro so...
Nnipa binom ka sɛ nantwinam a wɔde sare ayɛ no srade sua. Nanso nhwehwɛmu ada no adi sɛ sɛ srade a ɛwɔ mu no yɛ pɛ a, nsonsonoe kɛse biara nni srade dodow mu. Nanso, nantwinam a wɔde sare ayɛ no wɔ omega-3 pii ampa, nanso ɛwɔ srade a ɛyɛ dɛ kakra nso.
So wuntumi nnidi sɛnea wopɛ? Wubetumi, saa kwan yi so!
Eyi nyinaa nkyerɛ sɛ ɛnsɛ sɛ wudi nnuan a w’ani gye ho da, nanso srade dɔɔso kakra (na ebia ɛnyɛ nea ahoɔden wom kɛse). Sɛ w’aduan yɛ nea ahoɔden wom bere dodow no ara a, mfomso biara nni ho sɛ wubenya nnuan a w’ani gye ho bere ne bere mu . Ɔhaw no ne sɛ wubedi wɔn da biara da. Ade titiriw a ɛho hia wɔ ha ne kari a wɔkari pɛ ne sɛnea wɔyɛ kari pɛ .
Sɛ wowɔ srade ho dadwen bi anaa sɛ obi a ɔwɔ w’abusua mu wɔ komayare a, ade a eye sen biara a wobɛyɛ ne sɛ wo ne w’abusua oduruyɛfo bɛkasa na woanya afotu wɔ aduan a eye ma wo ho.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛnyɛ nnuan a srade wom nyinaa na ɛsɛ sɛ wosuro. Nnuan bi a srade pii wom (nkesua, salmon, shrimp) ye ma w’akwahosan ankasa.
- Ɛho hia sɛ wodwen srade dodow a ɛwɔ aduan bi mu ho sen srade dodow a ɛwɔ mu no.
- HDL yɛ srade ‘pa’ a ɛtew ntini ahorow no ho. LDL yɛ srade ‘bɔne’ a ɛboaboa ano wɔ ntini ahorow no mu.
- Nkesua, salmon, nam a ɛnyɛ den, ne ɛpo mu nnuan bi, wɔ dodow a ɛfata na wɔasiesie no yiyeSɛ wodi a, ebetumi ama wɔanya akwahosan so mfaso.
- Bere nyinaa kɔ wo duruyɛfo nkyɛn na woahu aduan a eye ma wo a egyina w’akwahosan tebea ne w’abusua abakɔsɛm so.
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