So nnuru a wɔde sa srade nkutoo nnɔɔso? Akwan afoforo a wɔfa so tew srade bɔne (LDL) so .

So wo duruyɛfo ka kyerɛɛ wo sɛ wo srade a ɛwɔ wo mu no dɔɔso kakra na ɛsɛ sɛ wufi ase nom nnuru? Anaasɛ ebia worenom nnuru a wɔde sa wo srade dedaw. Nnuru a wode bedi wo srade a ɛwɔ wo mogya mu no ho hia ankasa. Ɛtɔ mmere bi a, ebetumi agye nkwa. Nanso ade a ɛho hia sen biara a ɛsɛ sɛ yɛkae ne sɛ nnuru a yɛnom nkutoo ntumi nni so koraa. Nnuru yɛ adwinnade biako pɛ wɔ yɛn nnwinnade adaka no mu. Sɛ saa adwinnade no bɛyɛ adwuma yiye a, ɛsɛ sɛ yɛsakra yɛn asetra kwan ma ɛne no hyia.

Momma yensua sɛnea aduru no yɛ adwuma no ho ade kakra?

Sɛ wohu sɛ srade dɔɔso a, ebia wo duruyɛfo bɛkyerɛw nnuru ahorow ama wo. Ɛnyɛ nnuru nyinaa na ɛyɛ adwuma wɔ ɔkwan koro so. Ɛsono sɛnea nnuru biara di srade a ɛwɔ nipadua no mu so. Sɛ yɛbɛka no tiawa a, nnuru ahorow atitiriw no bi ne sɛnea ɛyɛ adwuma ni.

Adidi a Ɛfata: Sɛnea Wobɛyɛ W’aduan Ho Nhyehyɛe

Nsakrae nketenkete a wobɛyɛ wɔ w’aduan mu no betumi aboa ma srade a ɛwɔ wo mu no so atew na ama koma no akwahosan atu mpɔn. Susuw sɛnea nneɛma yi yɛ mmerɛw no ho.

• Tew srade a ɛyɛ den so: Sɛ woto nam kɔkɔɔ te sɛ nantwinam ne mprako nam ne nufusu a srade pii wom te sɛ nufusu a wɔde cream ayɛ, kyiisi, ne bɔta ano hye a, ebetumi aboa ma srade bɔne (LDL) dodow so atew.
• Twitwa trans srade no mu koraa: Eyinom yɛ srade atamfo akɛse no mu biako. Wɔde asie nneɛma te sɛ margarine, bisket a wɔtɔ wɔ sotɔɔ mu, keeki, ne patties mu . Eyinom ne nea wɔakyerɛw wɔ nnuan ho nkrataa so sɛ "Partially hydrogenated vegetable oil."
• Fa nnuan a omega-3 srade pii wom ka ho: Bere a eyinom ntew LDL so tẽẽ no, ɛtew mogya mu srade foforo a ɛyɛ hu a wɔfrɛ no triglycerides so. Fa mpataa a srade wom te sɛ salmon, mackerel, walnuts, flaxseeds, ne avocado ka w’aduan ho.
• Fa w’adwene si nnuan a efi afifide so kɛse: Atoko te sɛ atoko, akutu, ne bankye a ɛyɛ ahabammono , ne nhaban momono te sɛ akutu, kale, ne collard ahabammono betumi aboa ma wo srade a ɛwɔ wo mu no so atew. Wɔma protein dodow pa nso.
• Di nnuan a ahoɔdennuru a ɛtumi nwura mu pii: oats, bankye, Brussels sprouts, apɔw-mu-teɛteɛ, pearsNneɛma a ɛtete saa no wɔ fiber pii. Nea saa nhama yi yɛ ne sɛ ɛbɛkyere srade a ɛwɔ dwensɔtwaa no mu na ɛde akɔ nipadua no mu sen sɛ ɛbɛma nipadua no atwe.
• Fa whey protein ka ho: Eyinom wɔ nufusu mu. Nhwehwɛmu ada no adi sɛ whey protein betumi atew LDL, srade nyinaa, ne mogya mmoroso mpo so.

So ɛsɛ sɛ yesusuw nnuru a wɔde ka aduan ho nso ho?

Ade a edi kan a ɛsɛ sɛ yɛka ne sɛ eyinom nyɛ nea wɔde besi aduan titiriw bi ananmu da. Wɔyɛ aduannuru a wɔde ka ho ara kwa.

Sɛ wo duruyɛfo pene so a, nea edidi so yi betumi aboa:

• Psyllium husk: Wɔfrɛ eyinom Isabgol wɔ yɛn man mu. Eyi yɛ nhama bi a wɔfrɛ no fiber. Eyinom boa ma ɛkyekyere srade a ɛwɔ nipadua no mu na eyi fi hɔ.
• Aburow a mmɔkaw kɔkɔɔ wom: Sɛ wode eyinom di dwuma a, wo duruyɛfo bɛhwɛ wo mmerɛbo dwumadi daa, efisɛ nnuru bi a ɛte sɛ nnuru bi a ɛtew srade so (e.g., lovastatin) wom.
• Phytosterols: Eyinom yɛ abɔde mu nneɛma a ɛwɔ afifide nkwammoaa mu. Esiane sɛ wɔn nhyehyɛe te sɛ srade a ɛwɔ nipadua no mu nti, wɔtwe kɔ nipadua no mu sen sɛ wɔbɛtwe srade ankasa bere a wɔredi aduan no. Eyi ma srade ankasa a wɔtwe no so tew.

Gyae sigaretnom ne tawanom nnɛ.

Ɛnyɛ sigaret a wɔnom nko, na mmom tawa biara a wobɛnom, a tawa a wɔwe ne anom ka ho no, epira wo koma kɛse. Nicotine a ɛwɔ tawa mu no ma srade dodow kɔ soro na ɛma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse.

Nhwehwɛmu ahorow ada no adi pefee sɛ sigaretnomfo srade pa (HDL) sua na srade bɔne (LDL) ne srade nyinaa dɔɔso. Enti saa su yi a wubegyae no yɛ nneɛma akɛse a wubetumi ayɛ de aboa no mu biako.

Apɔw-mu-teɛteɛ ho hia na ama obi anya koma pa.

Apɔw-mu-teɛteɛ yɛ beae pa a wubetumi afi w’akwantu a wode bɛtew srade so no ase. Apɔw-mu-teɛteɛ daa ma srade pa (HDL) dodow kɔ soro na ɛma triglycerides so tew.

Nea ehia paa ne sɛ wobɛkɔ so ayɛ . Sɛ wugyina hɔ da koro anaa nnanu a, ɛremmoa. Amerika Koma Fekuw no kamfo kyerɛ sɛ ɛsɛ sɛ woteɛteɛ w’apɔw mu simma 30 da biara, anyɛ yiye koraa no nnafua 5 dapɛn biara .Wubetumi apaw biribi te sɛ nantew a ɛyɛ ntɛmntɛm, mmirikatu, sakre so a wobɛtra, anaa asuguare . Sɛ woteɛteɛ w’apɔw mu a, wo mu duru so tew kɛse fi wo nipadua mu. Sɛ obi mu duru so tew a, ɛboa kɛse nso ma wotumi di srade a ɛwɔ mogya mu no so.