So wowɔ botae kɛse bi sɛ wobɛtew wo mu duru so? Ɛtɔ da bi a, sɛ wowɔ kilo kakraa bi a ɛsɛ sɛ wotew so a, ɛyɛ ade a ɛfata sɛ wobɛte ehu nka kakra na w'abam abu, "Oh, mɛyɛ dɛn ayɛ eyi?" Nanso mma ɛnhaw wo. Momma yɛmfa saa akwantu yi anammɔn biara. Momma yɛmfa botae ketewaa bi a wubetumi adu ho ntɛm na ɛde anigye kɛse bɛbrɛ wo no mfi ase. Susuw sɛnea w’akwahosan bɛyɛ papa sɛ wubetumi atew wo mu duru nyinaa mu 5% bere nyinaa ho hwɛ . Saa nsakrae ketewaa yi betumi atew asiane a ɛwɔ hɔ sɛ wubenya nyarewa a emu yɛ den te sɛ komayare ne ɔyare a ɛma obi hwe ase no so kɛse.
Nea ɛkɔ so wɔ wo nipadua mu bere a wo mu duru so tew 5% no
Sɛ wo mu duru so tew kakra, ka sɛ 5% a, enya nkɛntɛnso kɛse wɔ nneɛma a ɛwɔ wo mogya mu yi so. Eyinom ne nneɛma a wuhu wɔ wo Lipid Profile amanneɛbɔ mu.
| Mogya fã bi | Nsakrae pa a ɛrekɔ so no |
|---|---|
| Nnuru a wɔfrɛ no triglycerides | Ɛtew bɛyɛ 20% . Eyinom a ɛkɔ soro no pira koma no kɛse. |
| LDL srade (srade "bɔne") . | Ɛtew bɛyɛ 15% . Eyinom na ɛkɔto mogya ntini no mu na esiw ano. |
| HDL srade (srade "pa") . | Ɛkɔ soro bɛyɛ 8% . Eyinom boa ankasa ma woyi srade bɔne fi hɔ na ɛtew mogya ntini no ho. |
Hwɛ? Hwɛ sɛnea nea efii mu bae kɛse wɔ mmɔdenbɔ kakra mu. Momma yɛnka akwan a ɛnyɛ den na ɛnyɛ den bi a ɛbɛboa wo ma woadu botae yi ho.
So yebefi ase? Fa nneɛma abiɛsa yi fi ase nnɛ.
Nneɛma abiɛsa a ɛwɔ ase ha a wususuw sɛ ɛyɛ mmerɛw sen biara sɛ wobɛyɛYi. Mma mmɔden a wobɛbɔ sɛ wobɛyɛ biribiara prɛko pɛ no nhyɛ wo so. Kɔ so yɛ abiɛsa a wopaw no bɛyɛ adapɛn abien na fa yɛ wo su. Sɛ wudi nkonim a, wobɛte ahotoso ne nkuranhyɛ pii nka. Afei paw nneɛma foforo abiɛsa foforo na fa di dwuma nso. Saa kwan yi so no, ɛnyɛ den koraa sɛ wode nkakrankakra bɛka w’asetra ho.
1. Yɛ wo su sɛ wobɛnoa aduan wɔ fie.
Eyi betumi ayɛ ade a edi kan a eye sen biara a wobɛfa so atew wo mu duru so. Sɛ wufi ase di nnuan a wɔanoa wɔ fie mmom sen sɛ wubedi nnuan a woatɔ wɔ sotɔɔ mu, titiriw aburow a wɔayam ne aburow a wɔayam a, wubehu nsonsonoe a ɛwɔ mu. Efisɛ ngo, asikre, nkyene ne nneɛma a ɛma ɛyɛ dɛ ahe na wɔde ka nnuan a wɔtɔ wɔ sotɔɔ mu ho a yennim? Wɔ fie no, yebetumi de ngo kakraa bi ayɛ nnuan a ahoɔden wom na ɛyɛ dɛ .
2. Hwɛ yiye wɔ nea wonom ho.
Sɛ wotwa anonne a asikre wom (soda a wɔtɔ wɔ sotɔɔ mu, nnuaba anonne bi a wɔakyekyere) a, ɛyɛ ɔkwan pa a wobɛfa so atew wo mu duru so. Sɛ nsu a wobɛnom kɛkɛ afono wo a, bɔ mmɔden sɛ wobɛsesa no kakra. Fa lime slice biako anaa abien, mint nhaban kakraa bi, anaa strawberry kakraa bi a wɔatwitwa gu nsu kuruwa mu na ma ɛntra hɔ nnɔnhwerew kakraa bi. Wubetumi ayɛ anonne a ɛyɛ dɛ na ɛma ahoɔden.
3. Tew mpɛn dodow a wudi dessert so
Bere a yennim no, ade titiriw biako nti a yɛn mu duru yɛ kɛse ne sɛ yedi aduan a ɛyɛ dɛ mpɛn pii. Titiriw bere a wɔadi anwummere aduan awie no. Bɔ mmɔden sɛ wobɛto nneɛma te sɛ waffle, nufusu a wɔayam, ne ice cream ano hye da koro dapɛn biara sen sɛ wubedi da biara. Ɛno bɛma nsakrae kɛse aba.
Sɛ yɛbɛka no tiawa a, ɛnyɛ nea wudi na ɛho hia, na mmom sɛnea wudi ne mpɛn dodow a wudi.
4. Sesa ɔkwan a wofa so kyɛ mprɛte
Fa nhabannuru ne nhabannuru hyɛ wo prɛte no fã ma . Ɛno kyerɛ sɛ wobɛhwɛ sɛ wode biribi te sɛ salad, stir-fry, anaa nhabannuru a wɔayam wɔ wo prɛte so. Tew carbohydrates dodow te sɛ aburow so na di nhabannuru pii. Saa kwan no so no, wobɛte nka sɛ wo ayɛ ma na wo nipadua no bɛtwe calorie kakraa bi a ɛho nhia.
5. Susuw nnuan a wɔde di agoru ho
Yɛtaa tɔ bisket packet kɛse anaa cashew nuts packet na yedi ne nyinaa bere a yɛrehwɛ TV no. Mmom no, sɛ wotɔ packet kɛse mpo a, kyekyɛ mu yɛ no packets anaa bag nketewa . Di packet ketewaa biako pɛ bere koro mu. Nhwehwɛmu ada no adi sɛ nnipa a wɔde nnuan kotoku a ahoɔdennuru 100 wom di dwuma saa kwan yi so no di bɛyɛ calories no fã bere a wɔde toto wɔn a wodi fi packet kɛse mu no ho no.
6. Paw mpataa sen nam.
Tew mpɛn dodow a wudi nam dapɛn biara so na fa mpataa ka w’aduan ho mmom. Bɔ mmɔden sɛ anyɛ yiye koraa no wubedi mpataa mpɛn anum anaa asia ɔsram biara. Afei nso, tew kyiisi ne nam dodow a wudi da biara no so. Saa su yi bɛboa wo ma wo mu duru so atew bere tenten.
7. Momma yɛnsesa nneɛma a wɔde yɛ aduan no kakra bere a yɛrenoa aduan no.
Ɛtɔ mmere bi a, nsakrae nketenkete a yɛbɛyɛ wɔ ɔkwan a yɛfa so siesie aduan mu no betumi atew calorie dodow so kɛse.
- Sɛ woreyɛ nam curry a: Fa nam dodow a anka wode bedi dwuma no fã di dwuma, na yɛ saa ara wɔ dodow a aka no ho.Fa nhabannuru te sɛ akutu a wɔatwitwa no teateaa, nsenia, karɔt, anaa bankye ka ho. Curry no bɛyɛ nea wɔahyɛ no ma kɛse, ayɛ dɛ, na calories kakraa bi na ɛwom.
- Sɛ woreyɛ biribi a wɔato, te sɛ keeki a: Wubetumi de apɔw-mu-teɛteɛ adi dwuma sen sɛ wode bɔta anaa margarine dodow no fã bedi dwuma.
- Sɛ wopɛ keeki anaa kukisi a: Sɛ́ anka wobɛnom chocolate ounce biako no, fa kokoo powder kuruwa anan mu biako (kuruwa 1/4) di dwuma.
Sɔ nneɛma abien yi hwɛ na fa triglycerides so tew 10% bio.
Wɔ atifi hɔ suban ahorow no akyi no, sɛ wohwɛ nneɛma abien yi so a, wubetumi atew wo triglyceride dodow so bɛyɛ 10% foforo.
- Tew nnuan a asikre ne fructose aka ho so: Nnuan a ɛyɛ dɛ, anonne, ne nnuan a wɔayɛ no asikre pii wom. Tew eyinom so sɛnea wubetumi biara.
- Paw srade a ahoɔden wom: Te sɛ akutu ngo, afifide mu ngo (e.g. ngodua ngo), mpataa, ne nnuaba te sɛ cashew, atoko, ne almond wɔ srade a enni ahoɔden. Eyinom ye ma nipadua no.
Wɔrentumi nyɛ eyinom mu biara da koro. Nanso fi ase nnɛ fa biribi ketewaa bi a ɛfata wo na wususuw sɛ wubetumi ayɛ. Saa nkonimdi ketewaa no bɛyɛ nkɔso kɛse ama wo wɔ akwantu yi mu. Sɛ wowɔ akwahosan tebea biara, titiriw srade anaa asikreyare a, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa ansa na woayɛ nsakrae biara wɔ w’aduan mu.
Nkrasɛm a Wɔde Kɔ Fie
- Sɛ wo mu duru nyinaa so tew te sɛ 5% mpo a, ebetumi atew asiane a ɛwɔ hɔ sɛ wubenya komayare ne akisikuru so kɛse.
- Eyi ma triglycerides ne LDL srade a epira a ɛwɔ mogya no mu no so tew, bere a ɛma HDL srade a mfaso wɔ so dodow kɔ soro no.
- Sɛ anka wobɛyɛ nsakrae akɛse prɛko pɛ no, ɛyɛ nea etu mpɔn kɛse sɛ wubefi ase de nneɛma a ɛnyɛ den 2-3 a wubetumi ayɛ na wode ayɛ wo su.
- Aduan a wɔnoa wɔ fie a wode bedi kan, anonne a asikre wom a wobɛtew so, ne nhabannuru a wode bɛhyɛ wo prɛte no fã ma no yɛ akwan a etu mpɔn yiye.
- Ɛho hia sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woayɛ nsakrae biara wɔ w’aduan mu, titiriw sɛ wowɔ ayaresa mu tebea afoforo a.
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