Momma yensua srade ho ade wɔ ɔkwan a ɛnyɛ den so? Ɔde ɔdɔ ma wo koma!

Mpɛn ahe na woate asɛmfua " cholesterol "? Ebia woate sɛ obi reka ho asɛm wɔ fie, anaasɛ ebia oduruyɛfo bi aka ho asɛm akyerɛ wo anaa obi a wunim no. Dɛn ankasa ne srade a ɛwɔ mogya mu? So eye anaa enye ma yɛn? Momma yɛnka eyinom nyinaa ho asɛm wɔ ɔkwan a ɛnyɛ den so nnɛ, wɔ ɔkwan a wubetumi ate ase so. Te sɛ nea wo ne w’adamfo bi rekasa ara pɛ.

Dɛn ne srade a ɛwɔ mogya mu? Ɛhe na efi?

Sɛ yɛbɛka no tiawa a, srade yɛ srade bi a ɛwɔ wo mogya mu. Fa no sɛ ɛte sɛ ngo. Ɛho hia ma yɛn nipadua.

Seesei ebia woredwene sɛ, "Oh... enti ɛhe na saa cholesterol yi fi?" Yɛn nipadua nya srade wɔ akwan titiriw abien so:

1. Yɛn ankasa nipadua na ɛyɛe: Wo mmerɛbo yɛ saa adwuma yi. Ɛma srade dodow a wo nipadua hia da biara da no yɛ kɛse. So ɛnyɛ nwonwa?

2. Efi nnuan a yedi mu: Yiw, nnuan a yedi no bi nso wɔ srade. Nhwɛsoɔ:

• Nam ( nantwinam , mprako nam , akokɔnam) .
• Nsunam
• Nkwaa (titiriw no, nkesua) .
• Bɔta
• Kyiisi
• Nufusu ne nufusu mu nneɛma (te sɛ yogurt , nufusu a wɔayam) .

Nanso kae eyi nso, nnuaba , nhabannuru, ne aburow te sɛ oats nni srade biara koraa. Ɛno nti na wɔka sɛ eye ma nipadua no yiye no.

Yehia srade kakra, ɛnyɛ pii!

Seesei ebia woresusuw sɛ, "Enti srade yɛ ade pa?" Yiw, ɛyɛ nokware. Nanso, te sɛ biribiara no, srade a ɛdɔɔso dodo betumi de ɔhaw aba. Te sɛ aduru bi betumi ayɛ awuduru sɛ wɔnom boro so a.

Dɛn nti na nipadua no hia srade a ɛwɔ nipadua no mu?

Cholesterol yɛ ade titiriw a ɛwɔ yɛn nipadua mu nkwammoaa biara mu ankasa. Ɛyɛ nnwuma a ɛho hia pii wɔ yɛn nipadua mu. Susuw ho hwɛ:

• Cholesterol boa w'amemene no ma ɛyɛ adwuma yiye .
• Ɛboa ma wo honam ani yɛ den .
• Cholesterol nso ho hia na ama akwaa afoforo a ɛwɔ yɛn nipadua mu no ayɛ adwuma.
• Afei nso, srade ho hia na ama wɔatumi ayɛ hormone ahorow bi ne nneɛma te sɛ vitamin D a ɛboa ma aduan mu yɛ den.

Enti, so wote ase? Cholesterol te sɛ adamfo ma yɛn nipadua. Nanso ɔhaw no ne bere a saa adamfofa no kɔ akyiri sen anohyeto no.

Sɛ srade a ɛwɔ mogya mu no kɔ soro a, dɛn na ɛba?

Ɛha na ɛsɛ sɛ yɛhwɛ yiye kakra. Sɛ srade pii boaboa ano wɔ mogya no mu, sɛ́ ɛyɛ aduan a yedi anaasɛ dodow a yɛn nipadua yɛ mu no a, ɛte sɛ kar akwan a akyeakyea wɔ kwan so.

Saa srade a ɛboro so yi fi ase boaboa ano wɔ wo mogya ntini mu. Fa no sɛ nkannare a ɛreyɛ ayɛ kɛse wɔ nsu paipu mu. Bere kɔ so no, saa nneɛma a ɛboaboa ano yi kɔ soro:

• Mogya ntini mu yɛ den na ɛyɛ den.
• Ahunmu a ɛwɔ mogya ntini no mu no yɛ teateaa.
• Ɛtɔ mmere bi a mogya ntini no tumi siw koraa.

Sɛ mogya ntini siw mfe pii a, ebetumi de tebea horow a asiane wom kɛse aba. Eyi ne ade titiriw a ɛde komayare ne akisikuru ba mpanyimfo mu. Eyi kyerɛ sɛ mogya a ɛkɔ koma ne amemene no mu no so tew anaasɛ egyae.

Awerɛhosɛm ne sɛ, ɛtɔ mmere bi a saa srade a ɛkɔ mogya mu yi betumi afi ase wɔ wo mmofraase, a ɛkyerɛ sɛ woyɛ abofra. Ɛno nti na adidi pa ho hia fi mmofraase no.

Ɔkwan bɛn so na wobetumi ahu srade dodow?

Ɛnyɛ den sɛ wubehu srade dodow a ɛwɔ wo mogya mu. Oduruyɛfo betumi afa wo mogya no ketewaa bi na wama wɔayɛ ho nhwehwɛmu wɔ aduruyɛdan mu. Wɔfrɛ eyi "lipid profile" sɔhwɛ. Ɛnyɛ wo srade nko na ebetumi akyerɛ wo, na mmom srade ahorow afoforo a ɛwɔ wo mogya mu nso.

Dɛn ne srade ahorow a ɛwɔ nipadua no mu?

Afei momma yentutu fam nkɔ akyiri kakra. Cholesterol nkutoo ntu kwan wɔ mogya no mu. Ɛnfrafra te sɛ nsu ne srade. Enti, srade ne protein bom fa mogya no mu. Sɛ saa srade ne protein yi bom a, yɛfrɛ no `lipoproteins.` Susuw srade ho sɛ ɔkwantufo, na protein te sɛ kar a ɛde kɔ.

Yɛreka `lipoproteins` ahorow abien ho asɛm titiriw.Eyinom ne "srade pa" ne "srade bɔne" a wotaa te ho asɛm.

1. LDL (lipoprotein a ɛba fam) - srade "bɔne".

Wɔfrɛ eyi `LDL (Low-Density Lipoprotein)` srade a ɛwɔ nipadua mu. Sɛ yɛbɛka no tiawa a, eyi ne srade "bɔne" no. Wunim nea enti a ɛte saa? LDL de srade fi mmerɛbo mu kɔ mogya ntini mu. Saa LDL yi boa ma wɔsoa na ɛde gu mogya ntini no afasu so. Eyi kyerɛ sɛ ade titiriw a ɛma mogya ntini no siw ne LDL dodow a ɛkɔ soro no.

2. HDL (lipoprotein a ɛwɔ ahoɔden kɛse) - srade "pa".

Wɔfrɛ eyi `HDL (High-Density Lipoprotein)` srade a ɛwɔ nipadua mu. Eyi ne srade a "ɛyɛ papa" no.HDL yɛ adwuma a ɛsom bo yiye. Ɛfa srade a wɔmpɛ fi mogya ntini no mu na ɛsan de kɔ mmerɛbo no mu. Wɔ mmerɛbo mu no, wɔpaapae saa srade yi mu na woyi fi nipadua no mu. Ɛte sɛ nea woreprapra abɔnten so na woasiesie.

Eyi yɛ ɔkwan a ɛnyɛ den sɛ wobɛkae!

So w’adwene atu afra wɔ LDL ne HDL ho? Ɔkwan a ɛyɛ mmerɛw ni:

• LDL: Esiane sɛ ɛde nkyerɛwde 'L' na efi ase nti, susuw ho sɛ " Leda - yare". Efisɛ sɛ LDL kɔ soro a, ɛde yare ba nipadua no mu. Anaasɛ wobɛtumi nso akae no sɛ "Lousy" (bɔne) sɛdeɛ wɔka wɔ Borɔfo kasa mu no.
• HDL: Esiane sɛ ɛde nkyerɛwde 'H' na efi ase nti, susuw ho sɛ " Hithakara - mfaso/akwahosan". Esiane sɛ HDL so wɔ mfaso ma nipadua no nti, eye. Wɔ Borɔfo kasa mu no, wobɛtumi nso akae no sɛ "Healthy".

So wote ase? Enti ɛsɛ sɛ yɛn LDL dodow so tew na ɛsɛ sɛ yɛn HDL dodow kɔ soro.

Ɔkwan bɛn so na wobedi srade a ɛwɔ mogya mu no so a worenkɔ soro?

Okay, seesei yenim nea cholesterol yɛ, ahorow a ɛyɛ, ne nea ɛba sɛ ɛkɔ soro a. Enti ade a ɛho hia sen biara ne sɛnea wobedi srade dodow yi so yiye. Mma ɛnhaw wo, eyi nyɛ asɛm kɛse. Yebetumi adi eyi so denam nsakrae nketenkete kakraa bi a yɛbɛyɛ wɔ yɛn asetra kwan mu no so.

Nneɛma bi a wubetumi ayɛ ni:

1. Di aduan a ahoɔden wom:

• Fa nnuaba, nhabannuru, ne nhabannuru pii ka w’aduan ho. Eyinom mu ahoɔdennuru dɔɔso na srade sua.
• Di nnuan a wɔde aburow a wɔayam ayɛ . Nhwɛso ahorow: aburow a ɛyɛ bruu, buckwheat, oats.
• Tew nnuan a srade wom ne nea wɔayam no so sɛnea wubetumi biara. Titiriw no, to ngo a srade a ɛdɔɔso wom te sɛ mmɛw ngo ne akutu ngo a wode bedi dwuma no ano hye.
• Tew anonne ne nnuan a asikre wom (nsã a ɛyɛ dɛ, keeki, bisket, toffee, ne nea ɛkeka ho) so efisɛ eyinom betumi ama wo mu duru akɔ soro a ɛho nhia na aka srade a ɛwɔ nipadua no mu.
• Tew nam kɔkɔɔ (nantwinam, mprako nam, abirekyi nam) a wudi so na fa mpataa (titiriw mpataa a omega-3 pii wom te sɛ salmon, mackerel, ne herring) ne akokɔ (a ne were nni mu) ka w’aduan ho.

2. Yɛ apɔw-mu-teɛteɛ daa:

• Fa yɛ wo su sɛ anyɛ yiye koraa no wobɛteɛteɛ w'apɔw mu simma 30-60 da biara . Ɛho nhia sɛ woyɛ eyi nyinaa prɛko pɛ. Wubetumi akyekyɛ mu ayɛ no simma 15 anɔpa ne simma 15 anwummere.
• Yɛ nea wopɛ biara, te sɛ nantew a ɛyɛ ntɛmntɛm, mmirikatu, asuguare, sakre so tra, asaw.
• Apɔw-mu-teɛteɛ boa ma wo HDL srade "pa" dodow kɔ soro, na ɛboa nso ma LDL srade "bɔne" ne triglycerides (srade foforo a ɛwɔ mogya mu) so tew.

3. Kura mu duru a ɛfata mu:

• Hwɛ sɛ wowɔ mu duru a ɛfata ma wo tenten anaa. Sɛ wo mu duru boro so a, bɔ mmɔden sɛ wobɛtew wo mu duru so kakra. Sɛ wotew kilo kakraa bi mpo a, ebetumi anya wo srade dodow so nkɛntɛnso kɛse.

4. 4. .Kwati sigaretnom:

• Sɛ wonom sigaret a, bɔ mmɔden biara sɛ wubegyae. Sigaretnom brɛ HDL ("papa") srade ase na ɛsɛe mogya ntini nso.

5. To nsa a wobɛnom ano hye:

• Nsã a wɔnom boro so nso betumi aka mogya mu srade dodow wɔ ɔkwan a enye so.

Kae sɛ nsakrae yi rensi da koro pɛ. Bɔ mmɔden sɛ wobɛsesa wɔn nkakrankakra, su biako biara. Sɛ wuhia mmoa a, hwehwɛ afotu fi oduruyɛfo anaa aduannuru ho ɔbenfo hɔ.

Awiei koraa no, kae eyi (Take-Home Message) .

Okay, enti yɛaka cholesterol ho asɛm pii nnɛ, ɛnte saa? Mewɔ anidaso sɛ woate eyi nyinaa ase kɛkɛ. Awiei koraa no, mewɔ eyi a mɛka akyerɛ mo:

• Cholesterol ho hia ma yɛn nipadua, nanso ɛho hia sɛ yɛma ɛkɔ so yɛ nea ɛfata.
• Ɛsɛ sɛ yɛbɔ mmɔden sɛ yɛbɛtew LDL srade "bɔne" so na yɛama HDL srade "pa" akɔ soro .
• Adidi pa, apɔw-mu-teɛteɛ daa, ne asetra pa ne akwan a eye sen biara a wɔfa so siw mogya mu srade ano.
• Sɛ wowɔ nneɛma bi a ɛhaw wo wɔ wo srade a ɛwɔ wo mogya mu ho a, nsuro sɛ wo ne oduruyɛfo bɛkasa. Ɛho hia yiye nso sɛ wobɛyɛ mogya mu nhwehwɛmu daa.

Kae sɛ w’akwahosan wɔ wo nsam. Fa ɔdɔ di wo koma di! Ɛno ne afotu a ɛsom bo sen biara a metumi de ama wo.

` Cholesterol, Cholesterol, Komayare, LDL, HDL, Adidi pa, Apɔw-mu-teɛteɛ