Cholesterol a ɛdɔɔso? Momma yɛnhwehwɛ nnuan a eye ne nea enye sɛ yebedi ankasa!

So oduruyɛfo no aka akyerɛ wo sɛ srade a ɛwɔ wo mogya mu no dɔɔso? Sɛ ɛba saa a, wo ho yeraw wo kɛse wɔ nea wubedi ne nea ɛnsɛ sɛ wudi ho, ɛnte saa? Mma ɛnhaw wo, ɛyɛ ɔhaw a nnipa pii wɔ. Ɛnnɛ, yɛbɛka eyi ho asɛm, nea ɛsɛ sɛ yɛyɛ no pɛpɛɛpɛ, wɔ ɔkwan a ɛyɛ mmerɛw yiye so, te sɛ nea yɛreka akyerɛ yɛn adamfo bi.

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

Sɛ yɛbɛka no tiawa a, srade yɛ srade bi a yɛn nipadua hia. Ɛho hia ma nneɛma pii, efi yɛn nkwammoaa a yɛbɛkyekye so kosi hormone ahorow a yɛbɛyɛ so. Nanso ɔhaw no fi ase bere a ɛdɔɔso dodo wɔ nipadua no mu no.

Cholesterol ahorow abien na ɛwɔ yɛn mogya mu.

1. LDL (Low-Density Lipoprotein): Eyi ne nea yɛfrɛ no "srade bɔne." Sɛ eyinom dɔɔso a, ɛboaboa ano wɔ yɛn mogya ntini mu, na ɛma ɛyɛ teateaa na ɛbue kwan ma nyarewa a emu yɛ den te sɛ komayare ne akisikuru.

2. HDL (High-Density Lipoprotein): Yɛfrɛ eyi "srade pa". Ɛyi srade bɔne fi ntini ahorow no mu na ɛde kɔ mmerɛbo no mu. Enti ɛte sɛ yɛn adamfo.

Aduan a yedi no ma srade bɔne (LDL) a ɛwɔ yɛn mogya mu no kɔ soro tẽẽ. Srade a ɛyɛ den ne trans srade, titiriw nea ɛwɔ mmoa mu nneɛma, nufusu mu nneɛma, ne ngo bi (te sɛ nnuadewa ngo ne akutu ngo) mu no ne nea ɛde mfomso titiriw ba wɔ ha.

So nnuan a ɛma mogya mu srade kɔ soro a wobɛtew so no bɛma wo dodow so atew ankasa?

Yiw, koraa! Wubetumi ama nsakrae kɛse aba denam nneɛma a wode bɛka w’aduan ho na woayi afi hɔ no so. Sɛ wode nnuaba, nhabannuru, atoko, nnuaba, ne srade pa ka ho a, ebetumi aboa ma srade bɔne (LDL) so atew.

Enti ma yɛnhwɛ nea ɛsɛ sɛ yɛde fi sotɔɔ mu ba ne nea ɛsɛ sɛ yeyi fi hɔ.

Nneɛma bɛn na eye sen biara a wode bɛka aduan ho?

Nnuaba, nhabannuru ne nhabannuru

Ɛsɛ sɛ eyinom yɛ w’aduan fapem. Di nnuaba ne nhabannuru a ɛyɛ kɔla ahorow. Susuw nnuaba, bobe, borɔdɔma, apɔw-mu-teɛteɛ, tomato, ɛmo a ɛyɛ dɛ, broccoli, akutu, kale, akutu, akutu, akutu, zucchini, ne nea ɛkeka ho Saa nnuan yi fi awosu mu nni srade na srade nni mu koraa. Fiber nso dɔɔso wɔ mu, na ɛtew srade a ɛkɔ nipadua no mu no so.

Aburow a Wɔayɛ no Nnua

Fa oats, atoko, quinoa, ne paanoo a wɔde aburow ayɛ ne pastas ka w’aduan ho. Nhama a ɛtumi nwura mu a ɛwɔ saa nnuan yi mu no boa ma srade bɔne so tew. Oats bi a wubedi anɔpaduan yɛ su pa. Nanso sɛ ɛba aburow a wɔakyekyere so a, .Mma wo werɛ mmfi sɛ wobɛhwɛ nea wɔakyerɛw so no na woapaw nea asikre ne nkyene kakraa bi wom.

Nam, mpataa ne nnuaba

Paw akokɔ ne akokɔ a wonni were. Sɛ wudi nam kɔkɔɔ (nantwinam, mprako nam) a, paw nea wɔatwitwa a ɛnyɛ den . Kwati nam a wɔayɛ ho adwuma te sɛ soseji ne nam a wɔayam sɛnea wubetumi biara.

Mmom no, fa atoko a protein pii wom te sɛ chickpeas, lentils, peas, ne soyabeans ka w’aduan ho. Eyinom ye ma koma no yiye.

Nnuan a Omega-3 pii wom

Eyinom yɛ srade bi a eye ma yɛn koma yiye. Mpɛn pii no, yenni wɔn nnɔɔso. Wohu wɔ mpataa a srade wom te sɛ salmon, tuna, mackerel, ne herring mu. Omega-3s a efi afifide mu nso wɔ walnuts, chia aba, ne flaxseed a wɔayam.

Nufusu a srade nnim ne ngo "pa".

Sɛ woretɔ yogurt ne nufusu a, paw nea srade nnim anaasɛ srade nnim. Sɛ wudi kyiisi a, di kakraa bi.

Fa nhabannuru ngo te sɛ ngodua ngo, canola ngo, ne owia nhwiren ngo di dwuma sen sɛ wode bɔta bedi dwuma de noa aduan na woanoa. Eyinom nso boa ma srade "papa" (HDL) dodow kɔ soro.

Nnuan a enye koraa a ɛsɛ sɛ wokwati ampa

Nnuan a trans srade wom

Eyinom ne srade bɔne a enye koraa. Ɛnyɛ sɛ wɔma srade bɔne (LDL) kɔ soro nko, na mmom wɔtew srade pa (HDL) nso so. Wɔ yɛn man yi mu no, ebia eyinom wɔ nneɛma pii a wɔde yɛ paanoo (pastries, rolls, biscuits), margarine, ne nnuan a wɔde di ntɛmntɛm . Sɛ aduan a wɔakyerɛw so ka sɛ "partially hydrogenated oil" a, trans srade wom.

Nnuan a asikre pii wom

Ɛwom sɛ asikre mma srade nkɔ soro tẽẽ de, nanso asikre pii a wodi no betumi ama obi mu duru ayɛ kɛse, asikreyare, ne srade a ɛdɔɔso esiane srade a ɛwɔ mmerɛbo mu nti. To anonne a asikre wom, keeki, ice cream, ne toffee chocolate ano hye. Hwɛ yiye nso wɔ sauce a asikre a ahintaw a wɔde aka ho (ketchup, spaghetti sauce), ne anɔpaduan mu aburow bi ho .

Nam a wɔayɛ ne nkyene a ɛboro so

Nam a wɔayɛ no foforo te sɛ soseji, bacon, ne ham wɔ srade ne srade pii. Afei nso, nkyene pii betumi ama mogya mmoroso akɔ soro. Mpataa a wɔde ahyɛ toa mu, soup packets, ne instant noodles nso betumi ayɛ nea nkyene pii wom. Nkyene dodow a wuhia da biara no nnu teaspoon biako. Enti susuw nkyene a wowe no ho.

Ma saa nneɛma yi ntra w’adwenem bere a worekɔtotɔ nneɛma no.

• Nkɔ sotɔɔ mu bere a ɔkɔm de wo: Sɛ wokɔ sotɔɔ mu bere a ɔkɔm de wo a, ɛda adi sɛ wobɛtɔ nnuan a ɛho nhia na ɛnyɛ papa.
• Kenkan nneɛma a wɔakyerɛw so: Hwɛ nneɛma a wɔde yɛ aduan a wɔahyehyɛ wɔ nnuan a wɔde ahyɛ mu no so. Di kan kyerɛw nneɛma a ɛho hia sen biara no. Paw nnuan a asikre, nkyene, ne srade a ɛdɔɔso nni mu .
• Wo ne wo duruyɛfo nkasa:Kɔ wo duruyɛfo anaa aduannuru ho ɔbenfo nkyɛn na ɔhwehwɛ aduan ho nhyehyɛe a ɛfata wo, a egyina wo srade dodow so. Ebia ɛho behia nso sɛ wufi ase nom nnuru.

Ebia ɛbɛyɛ den sɛ wɔbɛyɛ nsakrae yi anadwo biako pɛ. Nanso bɔ mmɔden sɛ wobɛyɛ no nkakrankakra, mmiako mmiako. Eyi ne sika kɛse a wubetumi de ahyɛ wo koma mu.