Sɛ wo duruyɛfo ka kyerɛ wo sɛ wowɔ mogya mu srade pii a, ebia woresusuw ho sɛ, "Dɛn bio na metumi ayɛ a ɛnyɛ nnuru a mɛnom?" Abɔde mu nneɛma ne nnuru a wɔde ka aduan ho pii wɔ gua so nnɛ a wɔkyerɛ sɛ ɛtew mogya mu srade so. Nanso ansa na wode nnuru yi mu biara bedi dwuma no, ɛho hia sɛ wo ne wo duruyɛfo kasa. Bere a nneɛma bi betumi aboa no, ebia afoforo renfata wo. Afei nso, sɛ worenom nnuru a wɔde sa yare foforo dedaw a, hokwan wɔ hɔ sɛ ebia wɔne nnuru foforo a worenom no bedi nkitaho.
So metumi anya nnuru a ɛma mogya mu srade a wɔmfa nnuru nkyerɛw me?
Sɛ yɛbɛka no tiawa a, dabi. Worentumi ntɔ nnuru a ɛbɛtew mogya mu srade so mfi nnurutɔnbea ahorow a wunni oduruyɛfo nkyerɛw krataa. Nanso, ɛtɔ mmere bi a wubetumi atɔ nhabannuru ne aduannuru a wɔkyerɛ sɛ ɛboa ma srade dodow so tew.
Ɛha na ɛsɛ sɛ yɛte nsonsonoe pɔtee a ɛda "nnuru a wɔde ka ho" ne "nnuru" ntam no ase.
- Nneɛma a wɔde ka ho: Eyinom yɛ nneɛma a wode ka w’aduan ho, te sɛ vitamin ne minerals. Ɛwom sɛ ɛba wɔ pill anaa capsule mu de, nanso wɔmpene so pɔtee sɛ wɔmfa nsa yare bi anaasɛ wɔmfa nsiw ano. Wɔayɛ no sɛnea ɛbɛyɛ a ɛbɛboa ma yɛde aduannuru a enni yɛn aduan mu no aka ho.
- Nnuru: Wɔyɛ eyinom de hu nyarewa, sa, sa yare, na wɔasiw ano. Wɔsakra sɛnea yɛn nipadua yɛ adwuma. Ɛsɛ sɛ wɔsɔ wɔn hwɛ denneennen sɛ ebia ɛyɛ papa, ahobammɔ wom, na ɛyɛ adwuma yiye ansa na wɔapene so sɛ wɔntɔn.
Enti kae sɛ nnuru a wɔde ka aduan ho nyɛ nea wɔde besi nnuru a oduruyɛfo akyerɛw ama obi ananmu da.
Nnuru a wɔde ka aduan ho a wɔkyerɛ sɛ ɛboa ma srade a ɛwɔ mogya mu no so tew
Ase hɔ no yɛ nnuru a wɔde ka aduan ho a wɔka ho asɛm kɛse no bi. Nanso ɛsɛ sɛ yehu nyansahu mu adanse ne ahobammɔ a ɛwɔ eyinom mu nso.
| Nkyekyɛm a wɔde ka ho | Nneɛma a ɛsɛ sɛ wuhu |
|---|---|
| Galeke | Nhwehwɛmu ahorow bi a wɔayɛ bere tiaa bi ada no adi sɛ ebetumi atew srade dodow a ɛwɔ nipadua no mu nyinaa so kakra. Nanso nhwehwɛmu foforo kyerɛ sɛ nkɛntɛnso no nyɛ kɛse sɛnea na wosusuw kan no. Ade a ɛho hia sen biara: Garlic betumi ama mogya a ɛbɛtɔ brɛoo. Enti, ɛnsɛ sɛ wɔnom ansa na wɔayɛ oprehyɛn na wɔde nnuru a ɛma mogya yɛ mmerɛw (te sɛ Coumadin) ka ho. |
| Fiber a ɛyɛ den | Fiber (titiriw soluble fiber) yɛ ade pa a ɛboa ma srade bɔne (LDL) so tew. Wubetumi de fiber a wɔde ma te sɛ psyllium adi dwuma. Nanso sɛ worefi eyinom ase a, ɛsɛ sɛ woma dodow no kɔ soro nkakrankakra. Sɛ ɛnte saa a, nneɛma te sɛ ahurututu ne ɛyaw betumi asi. Ɛsɛ sɛ wonom nsu pii nso. |
| Whey Protein a Wɔde Yɛ Nneɛma | Wobetumi anom protein a wonya fi nufusu mu yi sɛ aduan a wɔde ka ho wɔ powder mu. Nhwehwɛmu ahorow bi kyerɛ sɛ ebetumi atew LDL ne srade a ɛwɔ nipadua no mu nyinaa so. Sɛ wo duruyɛfo pene so a, paw aduru a whey protein nkutoo wom, a wɔmfa nneɛma nka ho (titiriw asikre). |
| Aburow a Wɔde Mmɔkaw Kɔkɔɔ Ayɛ | Nhwehwɛmu ada no adi sɛ ɛma srade a ɛwɔ mogya mu no so tew. Nea enti a ɛte saa ne sɛ fi awosu mu no, nnuru bi a wɔfrɛ no lovastatin na ɛwɔ mu. Eyi nso wɔ nnuru a wɔde yɛ srade mu. Esiane eyi nti, aman bi asiw ne tɔn ano sɛ ade a wɔde ka aduan ho. Akyinnye biara nni ho sɛ ɛsɛ sɛ wubisa oduruyɛfo ansa na wode adi dwuma. |
| Nnuadewa afoforo | Wɔreyɛ nhwehwɛmu nso wɔ nneɛma te sɛ fenugreek, artichoke ahaban a wɔayiyi, ne basil kronkron ho. Wɔreyɛ nhwehwɛmu wɔ nnuhuam te sɛ ginger, turmeric, ne rosemary nso mu wɔ tumi a ɛma koma no nya ahoɔden ho, nanso wonnya nnyaa nsɛm a emu yɛ den biara. |
Ɔkwan bɛn so na wobetumi afa aduan ne anonne so asiw srade so?
Nea ɛsen nnuru a wɔde ka aduan ho no, w’aduan a wobɛsakra no ne ade a ɛho hia sen biara wɔ srade a ɛwɔ nipadua mu a wobɛhwɛ so no mu. Aduan akuw atitiriw bi a ebetumi aboa wo ni.
Nnuan a ahoɔdennuru pii wom
Afifide mu nnuan nkutoo na fiber na ɛwom. Nhama a ɛtumi nwura mu, titiriw a ɛwɔ oats, atoko, atoko, bankye, apɔw-mu-teɛteɛ, ne akutu mu no boa kɛse ma srade bɔne (LDL) so tew.
Nnuadewa
Nnuadewa te sɛ almond, walnuts, ne pecans betumi aboa ma srade a ɛwɔ mogya mu no so atew. Wɔkyerɛ sɛ nnuaba yi nsa kakraa bi a wodi da biara no ma komayare ho asiane no so tew. Wɔyɛ fiber fibea pa.
Soyabean a wɔde yɛ aduan
Sɛ wode nnuan a wɔde soyabean ne soya ayɛ te sɛ tofu ne soya nufusu ka w’aduan ho a, ebetumi aboa ma LDL srade ne srade foforo a wɔfrɛ no triglycerides so atew.
Nnuru a wɔfrɛ no phytosterols
Eyinom yɛ nneɛma a ɛwɔ afifide mu fi awosu mu, te sɛ srade a ɛwɔ nipadua mu. Wɔtew srade a ɛtwe fi yɛn dwensɔtwaa mu no so. Wohu no kakraa bi wɔ aburow a wɔayam, nhabannuru, ne nnuaba mu. Wɔde ka margarine ne salad dressing ahorow bi nso ho. Wubetumi ahu sɛ wɔwɔ hɔ anaa denam krataa a wɔde kyerɛw so a wobɛhwɛ so.
Omega-3 Srade a Ɛyɛ Nnuru
Eyinom boa kɛse ma komayare ho asiane a ɛwɔ hɔ no so tew. Ɛyɛ papa yiye sɛ anyɛ yiye koraa no, wubedi mpataa a srade wom te sɛ salmon, mackerel, herring, ne tuna nna abien dapɛn biara. Eyinom na ɛhwɛ ma triglycerides a ɛba mmerɛbo no mu no yɛ kɛse. Wɔboa nso ma srade (plaque) a ɛboaboa ano wɔ mogya ntini mu no so tew na ɛma mogya a ɛtwetwe no so. Flaxseed ne walnuts nso yɛ nnuan a omega-3 pii wom.
Nea ɛho hia: Sɛ woresusuw ho sɛ wobɛnom omega-3 aduru (e.g. mpataa mu ngo a wɔde gu nipadua mu), titiriw sɛ worenom nnuru a ɛma mogya yɛ mmerɛw , di kan bisa wo duruyɛfo.
Biribi a ɛsɛ sɛ wokwati ampa: Trans Fats
Twe wo ho fi nnuan a wɔakyerɛw so sɛ "hydrogenated fã bi" ne "hydrogenated afifide mu ngo." Eyinom yɛ ngo a wɔde nsa ayɛ. Wɔde:
- Ɛma srade bɔne (LDL) yɛ kɛse.
- Ɛtew srade pa (HDL) so.
- Ɛde ɔfe ba nipadua no mu.
Wobetumi ahu eyinom wɔ nneɛma te sɛ bisket, keeki, ne nnuan a wɔakyekyere mu. Enti, ɛho hia paa sɛ wokenkan nea wɔakyerɛw so ansa na woatɔ aduan bi.
Apɔw-mu-teɛteɛ ma adwene: Mmoa foforo a ɛma wotumi di srade a ɛwɔ mogya mu no so
Nea ɛka aduan pa ne apɔw-mu-teɛteɛ ho no, dwumadi ahorow te sɛ yoga, tai chi, ne adwennwen nso betumi aboa ma w’adwennwen so atew na aboa ma woadi wo srade a ɛwɔ wo mu no so wɔ ɔkwan a ɛnteɛ so. Nanso, sɛ wowɔ akwahosan ho tebea foforo biara a, nyansa wom sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woafi biribi te sɛ yoga ase.
Sɛ woda so ara rehyia ɔhaw wɔ wo srade dodow a wobɛhwɛ so ɛmfa ho sɛ woreyɛ eyinom nyinaa a, ade a eye sen biara a wobɛyɛ ne sɛ wo ne wo duruyɛfo bɛkasa afa ho na woanom nnuru a ɔkyerɛw ama wo no.
Nkrasɛm a Wɔde Kɔ Fie
- Hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na wode nnuru anaa nhabannuru biara a ɛkyerɛ sɛ ɛtew srade so adi dwuma.
- Nnuru a wɔde ma no nyɛ nea wɔde si nnuru ananmu, na nea efi mu ba no betumi ayɛ soronko wɔ onipa biara ho.
- Ade a ɛho hia na tumi wom sen biara wɔ srade a wɔhyɛ so ne aduan a ɛkari pɛ ne apɔw-mu-teɛteɛ a wobedi daa.
- Fa yɛ wo su sɛ wobɛkenkan nkyerɛwde a wɔde kyerɛw nsɛm. Titiriw kwati nnuan a "Trans Fats" wom koraa.
- Sɛ worenom nnuru ama tebea afoforo a, ɛho hia yiye sɛ wohwehwɛ aduruyɛ mu afotu efisɛ biribi foforo biara a wobɛnom no betumi ne saa aduru no adi nkitaho.
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