Yɛn nyinaa ate asɛmfua "cholesterol," ɛnte saa? Nnipa binom suro kakra. Wɔ ebinom fam no, eyi yɛ ade a ɛfata. Nokwarem no, srade yɛ biribi a yɛn nipadua hia. Nanso ɛyɛ bere a ɛkɔ soro dodo nkutoo na ɔhaw ahorow sɔre. Ɔhaw kɛse ne sɛ yenhu srade a ɛdɔɔso ho sɛnkyerɛnne biara. Ɛno nti na ɛyɛ adwuma te sɛ "ɔtamfo a ɔyɛ komm" na ebetumi abue kwan ama tebea horow a emu yɛ den te sɛ komayare. Enti, momma yɛnhwɛ saa srade yi nnɛ.
Dɛn ne srade a ɛwɔ mogya mu? Cholesterol pa ne bɔne?
Sɛ yɛbɛka no tiawa a, srade yɛ srade bi a ɛwɔ yɛn mogya mu. Ɛwɔ ahorow atitiriw abien.
1. LDL (Low-Density Lipoprotein): Eyi ne nea yɛfrɛ no "srade bɔne" . Fa yɛn mogya ntini no sɛ paipu. Nea LDL srade yi yɛ ne sɛ ɛbɛto saa nsu afiri no mu te sɛ efĩ, na ɛde nkakrankakra asiw ɔkwan a mogya bɛfa so. Eyi ne nea yɛfrɛ no `Atherosclerosis`.
2. HDL (High-Density Lipoprotein): Oyi ne yɛn ɔbran, "srade pa." HDL fa srade bɔne a akɔhyɛ wo ntini mu no na ɛde kɔ mmerɛbo no mu. Mmɛn no yi fi wo nipadua mu. Ɛte sɛ obi a ɔboaboa nwura ano.
Wɔ abien yi akyi no, srade foforo bi wɔ yɛn mogya mu a wɔfrɛ no triglycerides . Saa dodow yi a ɛkɔ soro nso nyɛ papa mma koma no.
Yɛn mmerɛbo na ɛma srade a yehia no ba. Nanso yenya srade a ɛboro so fi nnuan a yedi mu, titiriw mmoa nneɛma (nufusu, nkesua, nam) ne nnuan a wɔayɛ ho adwuma. Wohu eyinom pii wɔ donuts, pizza a wɔahyɛ no nwini, bisket, soseji, ne nneɛma bi a wɔde yɛ paanoo mu.
Wobɛyɛ dɛn ahu sɛ wowɔ srade a ɛdɔɔso?
Ade a ɛho hia ni. Cholesterol a ɛkɔ soro no nni sɛnkyerɛnne biara. Wubetumi anya srade a ɛkɔ soro a asiane wom wɔ wo nipadua mu a wunhu mpo. Ɛno nti na ɛho hia sɛ wuhu wo srade dodow.
Ɔkwan biako pɛ a wobɛfa so ahu eyi ne sɛ wobɛyɛ mogya mu nhwehwɛmu . Wɔfrɛ eyi sɛ lipid profile test.
Henanom na ɛsɛ sɛ wɔyɛ sɔhwɛ yi?
- Ɛyɛ adwene pa sɛ obiara a wadi boro mfe 20 bɛyɛ sɔhwɛ yi anyɛ yiye koraa no pɛnkoro wɔ mfe 5 biara mu .
- Mmofra nso betumi anya srade a ɛdɔɔso. Ɛho hia sɛ wɔhwɛ wɔn mogya mu srade dodow wɔ mfe 9-11 ntam, titiriw sɛ obi a ɔwɔ abusua no mu (ɛna, agya, nananom) anya komayare anaasɛ akisikuru wɔ ne mmofraase a.
Saa mogya mu nhwehwɛmu yi kyerɛ wo Total Cholesterol, LDL, HDL, ne Triglycerides dodow. Wo duruyɛfo bɛhwɛ saa gyinapɛn ahorow yi, ne wo mfe a woadi, wo mogya mmoroso, ne sɛ ebia wonom sigaret, na ama woahu sɛ ebia wowɔ asiane mu sɛ wubenya komayare ne ayaresa a ɛfata.
Ɛsɛ sɛ yɛn botae yɛ sɛ yɛbɛtew srade bɔne (LDL) so na yɛama srade pa (HDL) akɔ soro.
Dɛn ne nneɛma a ɛde srade a ɛdɔɔso ba?
Nneɛma pii a ɛwɔ yɛn asetra kwan ne yɛn suban mu ka eyi. Momma yɛnhwɛ nneɛma atitiriw a enti ɛte saa.
| Nea ɛde ba / ade a ɛwɔ nkɛntɛnso | Sɛ yɛbɛka no tiawa a... |
|---|---|
| Adidie | Nnuan a wɔayɛ, nam a srade wom, bɔta, margarine, ne anonne ne nnuan a asikre wom ma LDL ne triglyceride dodow kɔ soro. |
| Mu duru a ɛboro so/kɛse mmoroso | Bere a nipadua mu duru kɔ soro no, srade bɔne (LDL) betumi akɔ soro na srade pa (HDL) nso betumi atew. Wobetumi akwati tebea yi denam mu duru a wɔbɛtew so. |
| Ɛnyɛ apɔw-mu-teɛteɛ | Sɛ obi remfa ne ho nhyɛ apɔw-mu-teɛteɛ biara mu a, ebetumi ama HDL dodow akɔ fam. Da biara da apɔw-mu-teɛteɛ betumi ama HDL akɔ soro. |
| Sigaretnom | Sigaretnom brɛ srade pa (HDL) dodow ase na ɛsɛe mogya ntini, na ɛma ɛyɛ mmerɛw sɛ srade bɛdɔɔso. |
| Mfe a obi adi ne ɔbarima anaa ɔbea | Srade dodow kɔ soro fi awosu mu bere a yɛrenyin no. Mmea taa nya LDL dodow a ɛkɔ soro bere a wɔagyae brayɛ akyi. |
| Awosu mu nneɛma | Ɛtɔ mmere bi a, srade a ɛdɔɔso betumi afi awosu mu. Wɔfrɛ eyi Abusua mu srade a Ɛkɔ So (FH) . |
Ɔkwan bɛn so na wobɛsesa w’asetra kwan ma srade a ɛwɔ mogya mu no so atew?
Nnipa pii betumi adi wɔn srade dodow so denam asetra mu nsakrae a wɔbɛyɛ so. Eyi ho hia sen nnuru a wobɛnom. Yebetumi akyekyɛ eyi mu abiɛsa: aduan a wodi, apɔw-mu-teɛteɛ, ne mu duru a wɔde siw ano.
1. Momma yennidi yiye!
- Tew Saturated & Trans Fats so: Tew nam a srade wom, ham, soseji, bɔta, kyiisi, nufusu a wɔde cream ayɛ, akutu ngo, nnuadewa ngo, ne margarine a wɔde di dwuma dodo wɔ nneɛma a wɔde yɛ paanoo mu no so. Sɛ aduan a wɔde ahyɛ mu no ka sɛ "Partially hydrogenated" a, ɛkyerɛ sɛ trans srade wom.
- Fa srade pa (srade a ɛnyɛ den) ka w’aduan ho: Fa avocado, ngodua ngo, canola ngo, nnuaba te sɛ atoko, almond, ne cashew, ne mpataa a srade wom te sɛ salmon ne mackerel ka w’aduan ho.
- Di nnuan a ahoɔdennuru pii wom: Di aburow a wɔayam pii te sɛ oats, barley, brown rice, beans, chickpeas, lentils, nnuaba, ne nhabannuru (titiriw nhaban momono). Fiber brɛ srade a ɛkɔ nipadua no mu no ase.
- Tew asikre so: Nnuan a asikre pii wom, te sɛ anonne a ɛyɛ dɛ, keeki, ne bisket ma triglyceride dodow kɔ soro. Kwati eyinom sɛnea wubetumi biara.
2. Momma yɛnteɛteɛ yɛn apɔw mu!
Fa si w’ani so sɛ anyɛ yiye koraa no wobɛteɛteɛ w’apɔw mu simma 30 da biara, nnafua 5 dapɛn biara. Ɛho nhia sɛ eyi yɛ asɛm kɛse.
- Nantew a ɛyɛ ntɛmntɛm
- Sakretwie
- Adwuma a wɔyɛ wɔ turo mu
- Reboro nsuo
Apɔw-mu-teɛteɛ ma srade bɔne (LDL) so tew, ɛma srade pa (HDL) kɔ soro, na ɛhyɛ koma no den.
3. Momma yɛnhyɛ yɛn mu duru so!
Wo mu duru a ɛfata a wobɛkɔ so akura mu ma wo tenten ho hia yiye. Sɛ obi mu duru so tew a, ebetumi aboa ma LDL, Total Cholesterol, ne Triglycerides so atew. Ɛho hia kɛse sɛ wobɛyɛ nsakrae a ɛbɛkɔ so atra hɔ akyɛ sen sɛ wubehuruw adidi kɛkɛ na woatew wo mu duru so prɛko pɛ.
Bere bɛn na wohia nnuru?
Wɔ tebea horow bi mu no, ebia asetra mu nsakrae mpo rennɔɔso mma srade a ɛwɔ mogya mu no so. Titiriw wɔ srade a ɛdɔɔso a ɛkɔ so wɔ mmusua mu ne wɔn a asiane kɛse wom sɛ wobenya komayare mu no, ebia wo duruyɛfo bɛkyerɛw nnuru ama wo.
Ade a ɛho hia sen biara ne sɛ wobɛkɔ so akura asetra pa mu bere a woafi ase anom nnuru mpo akyi. Nnuru nyɛ ade a wɔde besi asetra kwan ananmu, ɛyɛ mmoa ara kwa.
Nnuru titiriw ne nea wɔtaa de di dwuma de tew srade so ne statin . Nhwɛso ahorow bi ne Atorvastatin (Lipitor), Rosuvastatin (Crestor), ne Simvastatin (Zocor). Eyinom siw srade a ɛwɔ mmerɛbo no mu no kwan.
Nea ɛka ho no, nnuru afoforo te sɛ Fibrates, Niacin, ne Ezetimibe wɔ hɔ. Wo duruyɛfo na ɔbɛkyerɛ aduru ne dodow a ɛfata wo sen biara.
Nnuru a wɔde di dwuma ho nsunsuanso bɔne
Te sɛ nnuru biara no, eyi betumi anya nsunsuanso nketenkete. Nea ɛtaa ba ne ntini mu yaw . Sɛ wo ntini mu yɛ wo yaw bere a woafi aduru no ase akyi a, ka kyerɛ wo duruyɛfo ntɛm ara.
Afei nso, wɔhyɛ nnipa binom fo sɛ wɔnkwati sɛ wɔbɛnom bobe nsu bere a wɔrenom statin no, efisɛ ebetumi aka sɛnea aduru no yɛ adwuma yiye.
Nkrasɛm a Wɔde Kɔ Fie
- Cholesterol yɛ ɔtamfo a ɔyɛ komm a onni sɛnkyerɛnne biara. Enti mfa wo ho nto asiane mu na ma wɔnhwɛ wo srade dodow mu daa.
- Hwɛ wo srade dodow "bɔne" (LDL) ne "papa" (HDL) so. Botae no ne sɛ wɔbɛtew LDL so na wɔama HDL akɔ soro.
- Ade a edi kan ne nea ɛho hia sen biara wɔ ayaresa mu ne asetra mu nsakrae. Ɛno kyerɛ sɛ wubedi aduan pa, apɔw-mu-teɛteɛ daa, ne wo mu duru ano aduru.
- Tew nnuan a wɔayɛ, nnuan a srade wom, ne nnuan a asikre wom so sɛnea wubetumi, na fa nhabannuru, nnuaba, nhabannuru, aburow, ne ngo pa ka w’aduan ho.
- Sɛ wo duruyɛfo kyerɛ wo nnuru a, fa sɛnea wɔakyerɛw ama wo no. Na mma wo nnyae asetra a ahoɔden wom.
- Wo ne wo duruyɛfo nka wo srade dodow, ayaresa nhyehyɛe, ne nneɛma biara a ɛhaw wo ho asɛm pefee.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment