Yɛn mu pii suro kakra bere a yɛte asɛmfua cholesterol no, ɛnte saa? Nnipa binom susuw sɛ mogya mu srade yɛ biribi a epira nipadua no. Nanso nokwarem no, yɛn nipadua hia saa ade a ɛyɛ waxy a wɔfrɛ no srade yi ma dwumadi ahorow pii a ɛho hia, te sɛ hormone ahorow a ɛyɛ ne srade a ɛwɔ aduan a yedi mu a ɛyam. Nanso ɔhaw no fi ase bere a saa srade yi dodow boro dodow a nipadua no hia so no.
Sɛ srade a ɛwɔ mogya mu no kɔ soro a, dɛn na ɛba ankasa?
Fa no sɛ, yɛwɔ nsukorade ahorow a ɛde mogya fa yɛn nipadua nyinaa mu, na yɛfrɛ no ntini ahorow. Afei, sɛ srade yi kɔ soro dodo a, saa srade a ɛboro so no fi ase boaboa ano wɔ mogya ntini yi mu, ntini ahorow no mu. Ɛte sɛ nkannare a ɛreyɛ ayɛ kɛse wɔ nsu paipu mu. Bere kɔ so no, saa nneɛma a wɔde asie yi ma ɔkwan a mogya no fa so no yɛ teateaa.
Sɛ ntini no mu teateaa saa kwan yi so a, yɛn akwaa a ɛho hia te sɛ koma ne amemene no nnya mogya dodow a wɔhwehwɛ. Nea efi eyi mu ba awiei koraa ne asiane a ɛkɔ soro sɛ wobenya tebea horow a asiane wom te sɛ komayare ne ɔyare a ɛma obi hwe ase .
Saa asiane yi yɛ kɛse mpo sɛ woyɛ obi a ɔnom sigaret, anaasɛ wowɔ asikreyare anaa mogya mmoroso a.
Nanso asɛm a eye sen biara ne sɛ, ɛnsɛ sɛ yɛtwɛn kosi sɛ srade dodow bɛkɔ soro. Nneɛma pii wɔ hɔ a yebetumi ayɛ nnɛ de asiw ano na yɛadi so. Ma yɛnhwɛ nea wɔyɛ.
Momma yɛnsakra yɛn asetra kwan na yɛnhyɛ srade a ɛwɔ nipadua mu no so.
Ɔkwan a eye sen biara na ɛyɛ mmerɛw a yɛbɛfa so adi srade a ɛwɔ nipadua mu no so ne sɛ yɛbɛsakra yɛn asetra kwan ma ayɛ nea ɛfata.
1. Hwɛ yiye wɔ nea wudi ne nea wonom ho.
Aduan a yedi no ka yɛn srade dodow tẽẽ.
- Tew srade a ɛyɛ dɛ so: Nnuan a wɔayam no mu dɔ (a wodi bere tiaa, aburow a wɔayam), nam kɔkɔɔ (nantwinam, mprako nam), ne nufusu a srade pii wom (kyisi a srade wom, bɔta) wɔ srade pii. Ɛyɛ papa sɛ wobɛtew eyinom so sɛnea wubetumi. Mmom no, paw nkokɔ, mpataa, ne nufusu a srade nnim anaa srade nnim.
- Kwati trans srade: Eyinom ne srade ahorow a asiane wom sen biara. Efisɛ wɔma srade bɔne (LDL) dodow kɔ soro na wɔtew srade pa (HDL) a mfaso wɔ so ma yɛn nipadua no so. Ɛno nti na wɔabara wɔn wɔ aman pii so no. Nanso wobetumi ahu wɔn wɔ nneɛma a wɔde yɛ paanoo, keeki, bisket ne nnuan a wɔakyekyere mu. Enti twe wo ho fi nnuan a wɔayɛ ho adwuma ho sɛnea wubetumi biara.
- Fa nneɛma pa ka w’aduan ho: Mmom no, fa nnuaba a ɛyɛ foforo, nhabannuru, aburow a wɔayam te sɛ aburow a ɛyɛ bruu, aburow a ɛyɛ bruu, oats, nnuaba te sɛ cashews, atoko, ne ngo a ahoɔden wom te sɛ ngodua ngo ne canola ngo ka w’aduan ho. Afei nso, nkyene ne asikre a wobɛtew so no boa wo koma kɛse.
2. Kura mu duru a ɛfata mu
Sɛ woyɛ kɛse boro so kakra a, ebetumi ama wo srade a ɛwɔ wo mu nso akɔ soro. Anwonwasɛm ne sɛ, sɛ wo so tew kilogram 2-3 pɛ a , ebetumi ama nsonsonoe kɛse aba wo srade dodow mu. Sɛ worepere sɛ wubefi ase a, fa nsakrae nketenkete fi ase. Sɛ nhwɛso no, nsu kuruwa biako a wobɛnom sen sɛ wobɛnom wo da biara da anonne a asikre wom, anaasɛ anammɔn kakraa bi a wobɛfa so bere a wode wo kar asi sotɔɔ mu no betumi aboa.
3. To nsa a wobɛnom ano hye
Sɛ yɛnom nsa a, yɛn mmerɛbo no bubu nsa no na ɛsan dan no srade ne srade foforo a wɔfrɛ no triglycerides. Saa triglycerides yi nso ma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse. Ɛno nti na ɛho hia sɛ woto nsa a wonom no ano hye no. Nnuruyɛfo kamfo kyerɛ sɛ mmarima a wonnii mfe 65 no nnom nsa bɛboro mprenu da biara, na mmea a wɔadi mfe nyinaa ne mmarima a wɔadi boro mfe 65 no nnom nsa biako da biara.
4. Fa apɔw-mu-teɛteɛ yɛ wo nipadua.
Anyɛ yiye koraa no, sɛ wobɛyɛ nnam simma 150 ( nnɔnhwerew 2 1/2) dapɛn biara a, ebetumi aboa ma woadi wo srade dodow so. Ɛnsɛ sɛ woyɛ eyi bere nyinaa. Simma 30 pɛ da biara, nnafua 5 dapɛn biara, dɔɔso. Nea ɛka eyi ho ne biribiara fi turo mu adwuma so kosi nantew a ɛyɛ ntɛmntɛm anwummere so kosi sakre a wobɛtra so. Nea ɛho hia ne sɛ wobɛkanyan wo nipadua a worentra ase dinn.
5. Twe wo ho fi sigaretnom ne vaping ho.
Sɛ yɛnom sigaret a, yɛn mogya ntini (ntini) no afasu sɛe. Ɛda adi sɛ srade bɛhyɛ mmeae a asɛe yi. Nanso sɛ wugyae sigaretnom pɛ a, wo nipadua fi ase hu nneɛma pa. Wɔ simma 20 akyi bere a woagyae no, wo mogya mmoroso ne wo koma bɔ san ba sɛnea na ɛte kan no. Wɔ asram 3 mu no, mogya a ɛkɔ nipadua no mu no tu mpɔn.
Wobɛyɛ dɛn ahu sɛ wowɔ srade a ɛdɔɔso?
Eyi ne ade a ɛho hia sen biara. Nsɛnkyerɛnne biara nni hɔ a ɛkyerɛ sɛ srade dɔɔso. Ɔkwan biako pɛ a wobɛfa so ahu sɛ wo srade dɔɔso ne sɛ wobɛyɛ wo mogya mu nhwehwɛmu. Wɔtaa frɛ eyi sɛ lipid profile test.
Wɔtaa kamfo kyerɛ sɛ anyɛ yiye koraa no, wobɛyɛ sɔhwɛ yi mfe 5 biara. Nanso sɛ wowɔ asiane kɛseɛ mu sɛ wobɛnya komayareɛ — sɛ nhwɛsoɔ no, sɛ obi wɔ w’abusua mu wɔ komayareɛ, wo mu duru boro so, anaa wowɔ asikreyareɛ a — nyansa wom sɛ wobɛyɛ nhwehwɛmu ntɛm na woayɛ no mpɛn pii. Wo ne wo duruyɛfo nka nhyehyɛe a eye ma wo ho asɛm.
Mpɛn pii no, asetra mu nsakrae a yɛaka ho asɛm no betumi aboa ma woadi wo srade dodow so. Nanso, wɔ nnipa binom fam no, ebia mmɔdenbɔ yi rennɔɔso. Wɔ tebea horow a ɛtete saa mu no, ebia wo duruyɛfo bɛkamfo akyerɛ sɛ wubefi ase anom nnuru a ɛma mogya mu srade so tew bere a wotoa akwahosan ho su ahorow yi so no.
| Nea ɛsɛ sɛ wɔsesa | Dɛn na ɛsɛ sɛ wɔyɛ? (ne tiaatwa mu) . |
|---|---|
| Adidie | Tew ngo, nam kɔkɔɔ, ne nnuan a wɔakyekyere so. Di nnuaba, nhabannuru, ne aburow a wɔayam pii. |
| Nipadua mu duru | Tew wo mu duru a ɛboro so. Fa nsakrae nketenkete fi ase. |
| Nsaden | Tew sɛnea wɔde di dwuma no so kodu anohyeto a wɔkamfo kyerɛ no so. |
| Dwumadie | Anyɛ yiye koraa no, teɛteɛ w’apɔw mu simma 150 dapɛn biara. |
| Sigaretnom | Gyae koraa. |
Nkrasɛm a Wɔde Kɔ Fie
- Cholesterol yɛ ɔtamfo a ɔyɛ komm a ɔnkyerɛ sɛnkyerɛnne biara, enti ɛho hia yiye sɛ woyɛ wo mogya mu nhwehwɛmu wɔ bere ano.
- Aduan pa a wobedi, apɔw-mu-teɛteɛ daa , mu duru a ɛfata a wobɛkɔ so akura mu, ne sigaretnom a wobɛkwati ne nneɛma a eye sen biara a wode bɛbɔ wo ho ban afi srade a ɛwɔ nipadua mu no ho.
- Sɛ wowɔ wo srade dodow anaa asiane ahorow ho dadwen bi a, nsusuw ho kɛkɛ, na mmom akyinnye biara nni ho sɛ wo ne wo duruyɛfo nkasa na hwehwɛ afotu.
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