Akwahosan ho haw ahorow abien a abu so wɔ yɛn man mu nnɛ ne srade a ɛdɔɔso ne mogya mmoroso , anaa “ nhyɛso ” sɛnea yɛn nyinaa nim no. Ebia wowɔ eyinom mu biako anaa abien no nyinaa. Saa abien yi te sɛ sika koro no afã abien, na mpɛn pii no biako ne biako kɔ. Nokwarem no, nnipa a wɔwɔ mogya mmoroso no mu bɛboro 60% nso wɔ srade a ɛkɔ soro. Eyinom abien nyinaa yɛ asiane ma yɛn koma akwahosan. Nanso asɛmpa no ne sɛ, yebetumi de anammɔn kakraa bi a ɛnyɛ den adi saa gyinapɛn abien yi nyinaa so wɔ ɔkwan koro so. Momma yɛnka eyi ho asɛm nkɔ akyiri nnɛ.
Abusuabɔ bɛn na ɛda saa abien yi ntam?
Abusuabɔ a ɛda mogya mmoroso ne srade a ɛwɔ mogya mu ntam no te sɛ nkrante anofanu.
Susuw wo mogya ntini ( ntini ahorow ) ho kɛkɛ sɛ nsu afiri a ɛde nsu kɔ wo fie. Cholesterol yɛ nkannare ne efĩ bi a ɛboaboa ano wɔ saa nsu afiri yi mu bere a bere kɔ so no. Sɛ nipadua no ntumi nyi srade a ɛho nhia mfi mogya no mu a, saa srade a ɛboro so yi fi ase boaboa ano wɔ mogya ntini no afasu so. Sɛnea efĩ boaboa ano wɔ nsu paipu mu na esiw nsu afiri no mu no, saa ara na mogya ntini no yɛ teateaa na ɛyɛ den nkakrankakra bere a saa srade yi dɔɔso no.
Afei fa no sɛ, sɛ wɔde nsu dodow koro no ara bɛfa afiri a ɛyɛ teateaa mu a, ɛsɛ sɛ motor no de ahoɔden pii hyɛ mu , ɛnte saa? Saa ara na ɛsɛ sɛ yɛn koma yɛ adwumaden sen sɛnea ɛtaa yɛ na ama mogya afa mogya ntini a ayɛ teateaa na ayɛ den mu. Nhyɛso a ɛba bere a koma no de ahoɔden pii bɔ mogya no ne nea yɛfrɛ no mogya mmoroso, anaa “ mogya mmoroso.”
Afei ma yɛnhwɛ asɛm no fã foforo. Mogya mmoroso nyɛ nea ɛba ara kwa. Mogya mmoroso bere kɔ so sɛe mogya ntini no afasu, na ɛma ɛyɛ mmerɛw nketenkete na ɛpaapae . Saa mmeae a asɛe yi te sɛ ntokuru a ɛwɔ kwan mu. Ɛnyɛ den yiye sɛ srade a ɛboro so a ɛwɔ mogya no mu no bɛboaboa ano na akɔhyɛ ntokuru yi mu.Enti, nhyɛso no sɛe mogya ntini no, na srade a ɛwɔ saa mmeae a asɛe no kɔ soro. So wote saa kyinhyia yi ase?
Aduruyɛ mu nhwehwɛmufo da so ara reyɛ abusuabɔ a emu dɔ a ɛda abien no ntam no mu nhwehwɛmu. Ebetumi aba sɛ ebia Renin-Angiotensin System (RAS), nhyehyɛe bi a ɛma nkwaadɔm ne protein ahorow a ɛwɔ yɛn nipadua mu a ɛhwɛ mogya mmoroso so no dwumadi nso benya eyi so nkɛntɛnso .
Ade a ɛho hia ne sɛ srade a ɛkɔ soro ne mogya mmoroso nyinaa yɛ nneɛma atitiriw abien a ɛde nyarewa a emu yɛ den te sɛ komayare ne akisikuru ba. Sɛ wowɔ abien no nyinaa a, asiane a ɛwɔ hɔ no yɛ kɛse mpo.
Bio nso, saa tebea abien yi nyinaa yɛ nyarewa akuwakuw bi a wɔfrɛ no ``Metabolic Syndrome'' no fã, a ɛno nso ma asikreyare ho asiane yɛ kɛse.
Ɔkwan bɛn so na wobedi tebea abien yi nyinaa so?
Anamɔn a edi kan ne nea ɛho hia sen biara a yɛde bedi tebea abien yi nyinaa ho dwuma ne sɛ yɛbɛyɛ nsakrae pa bi wɔ yɛn asetra kwan mu. Sɛ wodi saa nneɛma yi akyi yiye a, mpɛn pii no wobetumi adi ho dwuma a wɔmfa nnuru nni dwuma.
| Asetra mu nsakrae | Nea ɛsɛ sɛ yɛyɛ ne hia a ɛho hia |
|---|---|
| Aduan a ahoɔden wom | Fa nnuaba, nhabannuru, atoko, aburow a wɔayam, nkokɔ (a wonni honam ani), mpataa, nnuaba, ne nhabannuru mu ngo pii ka w’aduan ho. Tew nam kɔkɔɔ (nantwinam, mprako nam), nam a wɔayɛ ho adwuma te sɛ soseji, nnuan a nkyene pii wom, ne anonne ne nnuan a asikre wom so . (DASH diet) ne (Mediterranean diet) yɛ adidi nhyehyɛe pa abien a wɔkamfo kyerɛ ma eyi. |
| Sɛ́ wobɛkɔ so ayɛ nnam (apɔw-mu-teɛteɛ) . | Anyɛ yiye koraa no, nya apɔw-mu-teɛteɛ a emu yɛ den simma 150 dapɛn biara. Ɛho nhia sɛ eyi hwehwɛ sɛ wobɛkɔ apɔw-mu-teɛteɛ. Biribi a ɛnyɛ den te sɛ nantew a ɛyɛ ntɛmntɛm, gyaade a wobɛprapra, anaa wo ne mmofra no adi agoru mpo bɛyɛ yiye. Eyi betumi aboa ma srade ne mogya mmoroso nyinaa so atew. |
| Mu duru a ɛso tew kɛse | Mu duru a ɛkɔ soro no ka srade ne mogya mmoroso nyinaa tẽẽ. Bere a wo mu duru kɔ soro no, wo srade “bɔne” (LDL) dodow kɔ soro na wo srade “papa” (HDL) dodow so tew. Sɛ wo mu duru a ɛboro so no so tew 5% kosi 10% mpo a, ebetumi anya wo srade ne wo mogya mmoroso so nkɛntɛnso kɛse. |
| Sigaretnom ne nsa a wɔnom | Sigaretnom brɛ wo srade "papa" (HDL) ase . Sɛ wonom nsa pii a, ebetumi ama wo mogya mmoroso ne (Triglycerides) , srade foforo a ɛwɔ mogya mu no akɔ soro. Eyinom abien nyinaa ma asiane a ɛwɔ hɔ sɛ wubenya komayare no yɛ kɛse. Enti, akyinnye biara nni ho sɛ twe wo ho fi saa suban ahorow yi ho. |
| Nnuru a wɔnom sɛ ɛho hia a | Sɛ asetra mu nsakrae nkutoo ntumi nni wo dodow so a, ebia wo duruyɛfo bɛkyerɛw wo nnuru. Ebia wɔbɛkyerɛw nnuru a wɔde bɛtew mogya mu srade so (Statins) anaa nnuru afoforo a wɔde siw mogya mmoroso ano. Ɛho hia sɛ wobɛnom saa nnuru yi sɛnea wo duruyɛfo ka kyerɛ wo no pɛpɛɛpɛ, wɔ dodow a ɛfata mu, ne bere a ɛfata mu. |
Dɛn nti na ɛsɛ sɛ yɛhwehwɛ eyi mu?
Ade a ɛyɛ hu sen biara wɔ tebea abien yi nyinaa ho ne sɛ ɛnkyerɛ sɛnkyerɛnne biara wɔ mfiase no. Wɔte sɛ "wudifo a wɔyɛ komm" a wɔpira yɛn wɔ kokoam wɔ yɛn mu. Ɔkwan biako pɛ a wobɛfa so ahu sɛnea wo srade dodow te ankasa ne sɛnea wo mogya mmoroso te ne sɛ wobɛyɛ nhwehwɛmu. Ɛno kyerɛ sɛ wobɛsusu wo mogya mmorosoɔ na woayɛ mogya mu nhwehwɛmu a ɛnyɛ den (a `Lipid Profile`).
Esiane sɛ tebea horow yi rekɔ so wɔ mmofraase sen bere a atwam no nti, Amerika Koma Fekuw no kamfo kyerɛ sɛ obiara a wadi mfe 20 no nkɔyɛ nhwehwɛmu daa , ne oduruyɛfo nka ne gyinapɛn ahorow ho asɛm, na sɛ ɛho hia a, wɔmma wɔnhwɛ.
Wohia ntease foforo? Nhwehwɛmu ada no adi sɛ srade a ɛdɔɔso anaa mogya mmoroso a obi benya wɔ mmerantebere mu, sɛ wodi saa dodow no so akyiri yi mpo a, ɛma asiane a ɛwɔ hɔ sɛ obenya komayare daakye no yɛ kɛse.
Sɛ nhwɛso no, wɔahu sɛ srade bɔne (LDL) a ɛdɔɔso wɔ mmerante ne mmabaa mu no ma asiane a ɛwɔ hɔ sɛ wobenya komayare no yɛ kɛse 64% wɔ nkwa nna a edi akyiri mu. Saa ara nso na wɔahu sɛ mogya mmoroso, dodow a ɛwɔ soro (`systolic`) ne dodow a ɛwɔ fam (`diastolic`), ma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse 37% ne 21%.
Enti, ɛnyɛ sɛ nhwehwɛmu a wɔyɛ no daa no gye nkwa nko, na mmom ɛkwati ɛka kɛse ne adwene mu nhyɛso a ɛba wɔ ayaresa ho bere a yare bi asɛe pɛn no nso.
Nkrasɛm a Wɔde Kɔ Fie
- Srade a ɛkɔ soro ne mogya mmoroso yɛ tebea abien a ɛne ne ho di nsɛ kɛse a ɛma asiane a ɛwɔ hɔ sɛ wobenya nyarewa a emu yɛ den te sɛ komayare ne akisikuru no yɛ kɛse.
- Saa tebea abien yi nyinaa nni sɛnkyerɛnne biara a ɛda adi pefee wɔ mfiase no. Enti, nhwehwɛmu a wɔbɛyɛ daa bere a wɔadi mfe 20 akyi no ho hia yiye.
- Wobetumi adi tebea abien yi nyinaa ho dwuma yiye denam asetra mu su pa te sɛ aduan pa te sɛ apɔw-mu-teɛteɛ, apɔw-mu-teɛteɛ daa, mu duru a wɔbɛtew so, ne sigaretnom/nsa a wɔbɛkwati so.
- Wɔ nsɛm a asetra mu nsakrae nkutoo nnɔɔso mu no, nnuru a wɔakyerɛw ama wo a wobɛnom sɛnea wo duruyɛfo kyerɛ wo no betumi atew asiane a ɛwɔ hɔ no so kɛse.
- Sɛ wowɔ nneɛma bi a ɛhaw wo wɔ wo srade anaa mogya mmoroso dodow ho a, mmu w’ani ngu so. Hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn na woasusuw wɔn ho.
Cholesterol, mogya mmoroso, nhyɛso, komayare, srade a wɔde siw ano, nhyɛso a wɔde siw ano, asetra a ahoɔden wom
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