"Cholesterol" yɛ asɛmfua a ɛbɔ yɛn hu kakra, ɛnte saa? Yɛtaa te saa asɛmfua yi bere a yɛkɔ oduruyɛfo nkyɛn anaa bere a yɛrehwɛ mogya mu nhwehwɛmu no. Nnipa pii susuw sɛ mogya mu srade yɛ biribi a epira yɛn nipadua. Nanso nokwarem no, ɛnyɛ nokware koraa. Ɛnnɛ, momma yɛnka nea srade yɛ, nea enti a ɛyɛ hu sɛ yebenya bi dodo, ne nnuan a ɛsɛ sɛ yɛhwɛ yiye wɔ ho.
Sɛ yɛbɛka no tiawa a, dɛn ne srade a ɛwɔ nipadua mu?
Susuw srade ho sɛ ade a ɛyɛ waxy, srade a ɛwɔ yɛn nkwammoaa mu. Ɛho hia ma yɛn nipadua. Yɛn mmerɛbo na ɛma srade a yehia no ba. Saa srade yi ho hia na ama yɛatumi abɔ yɛn nipadua mu nkwammoaa biara ho ban na yɛatumi ayɛ hormone ne vitamin ahorow bi.
Nanso ɛha na ɔhaw no fi ase. Wɔ dodow a yɛn nipadua hia sɛ mmerɛbo no yɛ akyi no, nnuan a yedi no bi, titiriw mmoa nnuan nso de srade foforo ka yɛn nipadua ho.
Cholesterol "pa" ne srade "bɔne".
Sɛ wohwɛ mogya ho amanneɛbɔ bi a, ebia wubehu srade ahorow abien a wɔaka ho asɛm: LDL ne HDL.
- LDL (Low-Density Lipoprotein): Eyi ne nea yɛfrɛ no “srade bɔne.” Fa no sɛ te sɛ lɔre a wɔde nwura gu kwan so. Saa LDL srade yi di akɔneaba wɔ nipadua no mu nyinaa na efi ase kɔto mogya ntini no afasu so.
- HDL (High-Density Lipoprotein): Eyi ne nea yɛfrɛ no “srade pa.” Ɛyɛ adwuma te sɛ lɔre a wɔde nwura gu mu. HDL srade yi srade bɔne a ɛboro so fi mogya ntini no mu na ɛsan de kɔ mmerɛbo no mu.
Enti, sɛ yɛbɛma yɛn LDL (srade bɔne) dodow akɔ fam na HDL (srade pa) dodow akɔ soro a, ɛno ne ade a ɛho hia sen biara na ama yɛanya apɔwmuden.
Dɛn nti na srade a ɛdɔɔso yɛ asiane?
Sɛ LDL anaa srade bɔne a ɛwɔ yɛn mogya mu no kɔ soro a, saa srade a ɛboro so no fi ase kɔhyɛ yɛn mogya ntini no afasu so. Bere kɔ so no, ɛyɛ den ma ɛbɛyɛ ade a ɛyɛ den, te sɛ efĩ a esiw paipu mu. Wɔ aduruyɛ mu no, yɛfrɛ eyi ` Plaque`.
Saa nsensanee yi twetwe mogya ntini no fi mu. Eyi mma mogya nkɔ koma ne amemene no mu yiye. Eyi ne ade titiriw a ɛde nyarewa a emu yɛ den te sɛ komayare ne ɔyare a ɛma obi hwe ase ba .
Eyi nti na nnuruyɛfo kamfo kyerɛ sɛ yɛmma srade dodow a yedi fi aduan mu no nkɔ so ntra miligram 300 da biara no.
Nnuan a srade pii wom a ɛsɛ sɛ yɛhwɛ yiye wɔ adidi ho
Afei momma yɛnhwɛ nnuan a yedi wɔ yɛn da biara da asetra mu a yennim, nanso ebetumi ama srade dodow akɔ soro.
| Aduan su | Nea ɛsɛ sɛ wuhu |
|---|---|
| Nkwaa a wɔayam | Ɛwom sɛ nkesua yɛ aduan a ahoɔden wom de, nanso wɔn srade nyinaa wɔ nkesua no mu. Nkwammoaa biako betumi akura srade a wuhia da no mu bɛboro fã. |
| Kyiisi | Cheese nso yɛ aduan a srade pii wom. Titiriw kyiisi a srade wom, sɛ wodi no daa a, ebetumi ama srade dodow akɔ soro ntɛmntɛm. |
| Mɔnkɔ | Ɛwom sɛ srade sua wɔ shrimp mu de, nanso srade dɔɔso wɔ mu ma ɛyɛ nwonwa. Shrimp kakraa bi mpo betumi ama woanya srade a wuhia da biara da no bɛyɛ fã. Enti hwɛ yiye bere a woredi shrimp no. |
| Mmoa mu afã horow | Ɛwom sɛ vitamin ne aduannuru pii wɔ mmoa akwaa te sɛ mmerɛbo, asaabo, ne amemene mu de, nanso srade dɔɔso pii nso. Eyinom nyɛ papa koraa mma obi a ɔrebɔ mmɔden sɛ ɔbɛtew ne srade so. |
| Nsu a wɔfrɛ no Salmon / Sardines | Sardines, mpataa bi a wɔde ahyɛ toa mu nso wɔ srade a ɛdɔɔso. |
| Aduan a wɔde di ntɛmntɛm ne nnuan a srade wom | Nnuan a srade pii wom te sɛ nnuan a wɔayam, aburow a wɔayam, kottu, rolls, ne patties no wɔ srade pii. Saa nnuan yi a wodi daa no betumi ama srade bɔne (LDL) akɔ soro na ama srade pa (HDL) so atew. |
Enti dɛn na ɛsɛ sɛ yedi? Nneɛma a ahoɔden wom a wobetumi apaw a srade sua
Ɛwom mpo sɛ yesuro nnuan a srade pii wom de, nanso nnuan a ɛyɛ dɛ na ahoɔden wom pii wɔ hɔ a yebetumi apaw bi.
| Ɔkwan a ɛma apɔwmuden a wobetumi apaw | Nkyerɛmu |
|---|---|
| Egg fitaa | Cholesterol biara nni ɛmo fitaa mu koraa. Sɛ woreyɛ omelet a, wubetumi de nkesua fitaa kakraa bi ahyɛ akutu biako mu. |
| Cheese a Srade Nni Mu | Paw kyiisi a srade nnim mmom sen kyiisi a srade wom. |
| Nam fitaa (akokɔ) . | Paw nam fitaa te sɛ akokɔ mmom sen nam kɔkɔɔ te sɛ nantwinam ne mprako nam. Sɛ wonoa wɔn a wɔayi were no a, eye mpo. |
| Tuna mpataa (a wɔde ahyɛ nsu mu) . | Tuna mu srade sua sen sardines. Ɛyɛ papa titiriw sɛ wobɛpaw tuna a ɛwɔ nsu mu sen sɛ wobɛpaw tuna a ɛwɔ ngo mu. |
| Nnuan a wɔato anaa wɔayam | Wubetumi akwati sɛ wode ngo ne srade foforo bɛka ho denam nnuan a wobɛtow, wode ahyɛ nsu mu, anaa wobɛtoto mu sen sɛ wode bɛhyew no mu dɔ so. |
| Atoko te sɛ atoko, akutu, ne bankye | Eyinom yɛ protein ahorow a efi afifide mu. Nnuan a wɔde afifide ayɛ no nni srade a ɛwɔ nipadua no mu. Afei nso, nhama a ɛwɔ mu no boa ma srade bɔne a ɛwɔ mogya no mu no so tew. |
Ade a ɛho hia sen biara ne sɛ wubekura aduan a ɛkari pɛ mu. Ɛho nhia sɛ wɔbara aduan biara koraa. Nanso, nyansa wom sɛ wobɛtew nnuan a srade pii wom so na wɔama kwan pii ama nnuan a ahoɔden wom a wɔde besi ananmu. Sɛ wunnim srade dodow a wowɔ, anaasɛ wuhia afotu wɔ w’aduan a wobɛsesa ho a, ɛbɛyɛ papa sɛ wo ne w’abusua oduruyɛfo (oduruyɛfo) bɛkasa .
Nkrasɛm a Wɔde Kɔ Fie
- Srade ho hia ma yɛn nipadua, nanso sɛ yɛma srade a ɛboro so a efi aduan mu kɔ soro a, epira akwahosan.
- LDL yɛ srade "bɔne", HDL yɛ srade "pa". Ɛsɛ sɛ yɛn botae yɛ sɛ yɛbɛtew LDL so na yɛama HDL akɔ soro.
- Nkesua a wɔayam, kyiisi, shrimp, mmoa mmerɛbo, ne nnuan a wɔayam no ntɛmntɛm no mu srade dɔɔso. To eyinom a wobɛnom ano hye.
- Fa protein a efi afifide mu pii te sɛ akokɔ, mpataa, nkesua fitaa, atoko, ne akutu, ne nhabannuru ne nnuaba ka w’aduan ho.
- Bere nyinaa kɔ wo duruyɛfo nkyɛn na ama wanya afotu a eye sen biara wɔ wo srade dodow ne aduan a ɛfata wo ho.
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