So woahu asɛmfua ‘Triglycerides’ wɔ wo mogya ho amanneɛbɔ so pɛn? Ebia wo duruyɛfo no aka ho asɛm akyerɛ wo. Nnipa dodow no ara nim srade ho asɛm, nanso wonnim nea saa triglycerides yi yɛ ankasa anaa nea enti a ɛho hia. Mma ɛnhaw wo, yɛbɛka eyi ho asɛm wɔ ɔkwan a ɛnyɛ den koraa so na yɛwɔ adamfofa kwan so nnɛ.
Dɛn ankasa ne triglycerides?
Sɛ yɛbɛka no tiawa a, triglycerides yɛ srade bi a ɛwɔ wo mogya mu. Nokwarem no, wɔn ne srade titiriw a ɛwɔ yɛn nipadua mu.
Susuw ho hwɛ, sɛ wɔnoa akokɔ nufu a wɔanoa no yiye a, ngo kɔkɔɔ bi ba so, ɛnte saa? Saa na ɛte. Yɛn nipadua nya triglycerides fi nneɛma te sɛ ngo, bɔta, ne mmoa srade a yedi mu. Nea ɛka ho no, yɛn mmerɛbo nso tumi yɛ triglycerides. Wunim ɔkwan a wɔfa so yɛ saa? Sɛ yedi calories pii sen nea yehia, titiriw carbohydrates (e.g. paanoo, aburow, nnɔkɔnnɔkɔwade) a, mmerɛbo no dan saa calories a ɛboro so no ma ɛbɛyɛ triglycerides na ɛde sie yɛn srade nkwammoaa mu ma yɛde adi dwuma akyiri yi.
Triglycerides nyɛ "bɔne" bere a ɛwɔ dodow a ɛfata mu no. Nokwarem no, ɛho hia na ama yɛatumi atra ase.
- Ma yɛn ntini ahoɔden.
- Kura nipadua mu hyew mu.
- Ma ahoɔden ma nipadua no dwumadi afoforo.
Nanso, te sɛ srade a ɛwɔ mogya mu no, sɛ triglyceride dodow kɔ soro dodo a, ɛma asiane a ɛwɔ hɔ sɛ wubenya komayare no yɛ kɛse. Nanso asɛmpa no ne sɛ, akwan bi wɔ hɔ a wo ne wo duruyɛfo betumi afa so abom adi saa dodow yi so.
Dɛn na ɛde triglycerides a ɛdɔɔso ba?
Nneɛma pii nti na wo triglyceride dodow betumi akɔ soro asen apɔwmuden. Momma yɛnhwɛ nea wɔyɛ.
| Sɛnti | Nkyerɛmu |
|---|---|
| Adidie | Nnuan a ngo, asikre, ne carbohydrates pii wom a wɔtaa di. |
| Mu duru a ɛboro so | Nipadua mu duru (BMI) a ɛyɛ 25 anaa nea ɛboro saa. Srade a ɛboaboa ano, titiriw wɔ yafunu no fã. |
| Apɔw-mu-teɛteɛ a wonnya | Apɔw-mu-teɛteɛ a wɔnyɛ no ma ɛyɛ den ma nipadua no sɛ ɛbɛhyew asikre ne triglycerides. |
| Suban bɔne | Sigaretnom ne nsa a wɔnom boro so. |
| Ayaresa mu tebea afoforo | Asikreyare a wontumi nni so yiye, thyroid yare, mmerɛbo anaa asaabo mu yare. |
| Awosu mu nneɛma a ɛde ba | Awosu mu tebea horow bi a wonya fi awo mu. |
| Nnuru bi | Nnuru te sɛ hormone ahorow bi, beta-blockers, ne corticosteroids. |
Wobɛyɛ dɛn ahu wo triglyceride dodow?
Mpɛn pii no, triglycerides a ɛdɔɔso no mfa sɛnkyerɛnne biara mma . Ɔkwan biako pɛ a wobɛfa so ahu ne sɛ wobɛyɛ mogya mu nhwehwɛmu a ɛnyɛ den a wɔfrɛ no Lipid Panel . Eyi kyerɛ wo srade dodow ne triglyceride dodow nyinaa.
Adeɛ a ɛho hia paa ne sɛ wobɛdi mmuada bɛyɛ nnɔnhwereɛ 8-12 ansa na woayɛ sɔhwɛ yi. Sɛ woadi anaa woanom nnansa yi a, ngo a ɛwɔ saa aduan no mu no betumi akyinkyim sɔhwɛ no mu aba.
Wɔtaa kamfo kyerɛ sɛ anyɛ yiye koraa no, wobɛyɛ Lipid Panel nhwehwɛmu yi mfe 5 biara wɔ mfe 20 akyi. Nanso, sɛ wowɔ nneɛma a ɛde komayare ba a, ebia wo duruyɛfo bɛka akyerɛ wo sɛ yɛ nhwehwɛmu yi ntɛm na mpɛn pii.
Triglyceride dodow ne nea ɛkyerɛ
Saa pon yi bɛboa wo ma woate gyinapɛn ahorow a ɛwɔ wo mogya mu nhwehwɛmu mu no ase. Wɔde miligram susuw saa dodow yi wɔ deciliter biara mu (mg/dL).
| Tipɛn | Bo a ɛsom (mg/dL) . |
|---|---|
| Akwahosan mu gyinabea (Normal) . | Ennu 150 |
| Borderline High a Ɛwɔ Ɔhye so | 150 kosi 199 na ɛwɔ hɔ |
| Ɔsorosoroni a ɛkorɔn | Efi 200 kosi 499 |
| Ɔkorɔn Paara | 500 anaa nea ɛboro saa |
Triglyceride dodow a ɛkɔ soro, titiriw sɛ wo srade "pa" (HDL) sua na wo srade "bɔne" (LDL) dɔɔso a, ɛma asiane a ɛwɔ hɔ sɛ wubenya komayare no yɛ kɛse.
Momma yɛnsakra yɛn asetra kwan na yɛntew triglycerides so!
Nea eye sen biara ne sɛ, sɛ yɛyɛ asetra mu nsakrae kakraa bi a, yebetumi adi triglyceride dodow yi so fɛfɛɛfɛ. Akyinnye biara nni ho sɛ eyinom yɛ nneɛma a ɛsɛ sɛ wosɔ hwɛ ansa na wode wo ho ahyɛ nnuru mu.
1. Yɛ apɔw-mu-teɛteɛ da biara da
Bɔ mmɔden sɛ anyɛ yiye koraa no, wobɛteɛteɛ w’apɔw mu simma 30 da biara, anyɛ yiye koraa no nnafua 5 dapɛn biara. Nantew a ɛyɛ ntɛmntɛm, mmirikatu, sakre so tra, asuguare, biribiara ye. Ɛnsɛ sɛ ɛyɛ kɛse, fi ase kɛkɛ denam nsakrae nketenkete te sɛ antweri a wobɛfa so mmom sen sɛ wobɛfa elevator no so, si fam wɔ bɔs no mu ntɛm gyinabea biako na wonantew.
2. Di wo mu duru so.
Sɛ wo mu duru boro so a, sɛ wobɛtew wo mu duru a wowɔ mprempren no mu 5% kosi 10% pɛ a, ebetumi anya wo triglyceride dodow so nkɛntɛnso kɛse. Yafunu mu srade titiriw ne srade a ɛne triglycerides wɔ abusuabɔ kɛse.
3. Hwɛ yiye wɔ aduan ne anonne ho.
Eyi ne ɔfã a ɛho hia sen biara.
- Di nnuan a ahoɔdennuru pii wom: Fa nnuan te sɛ bankye, atoko, oats, aburow a ɛyɛ bruu, atoko, nhabannuru a ɛyɛ ahabammono, ne nnuaba ka w’aduan ho. Fiber ma srade a ɛkɔ nipadua no mu no so tew.
- Tew asikre ne carbohydrates a wɔayɛ no yiye so:Tew anonne a asikre wom, keeki, bisket, paanoo fitaa, aburow fitaa, ne noodles a wudi so sɛnea wubetumi. Eyinom ne nneɛma atitiriw a ɛma mmerɛbo no yɛ triglycerides.
- Paw ngo pa: Anyɛ yiye koraa no, di mpataa a omega-3 srade pii wom (salmon, mackerel, sardines, tuna) mprenu dapɛn biara. Sɛ w’ani nnye mpataa a wubedi ho a, wubetumi anya omega-3 afi nneɛma te sɛ walnuts, flaxseed, ne soya nneɛma mu.
- Tew nam kɔkɔɔ so: Sɛ́ anka wubenya nam a srade pii wom te sɛ nantwinam ne mprako nam no, paw nam a ɛnyɛ den te sɛ akokɔ (a ne were nni mu).
4. Twe wo ho fi nsa ne sigaretnom ho koraa.
Nsã yɛ ade a ɛma triglyceride yɛ adwuma ntɛmntɛm yiye. Wɔ nnipa binom fam no, anonne biako mpo dɔɔso sɛ ɛbɛma wɔn dodow akɔ soro. Sigaretnom ma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse. Enti, ɛho hia sɛ yegyae saa suban abien yi nyinaa.
Triglycerides a wɔde nnuru di dwuma
Mpɛn pii no, wobetumi adi triglyceride dodow so denam asetra mu nsakrae a wɔbɛyɛ so. Nanso, wɔ nnipa binom fam, titiriw wɔn a wɔn dodow kɔ soro yiye anaa wɔn a wɔwɔ ayaresa mu tebea afoforo no, ebia wo duruyɛfo bɛkyerɛw nnuru ama wo.
Kae eyi: Bere a woafi ase anom nnuru akyi mpo no, ɛsɛ sɛ wotoa asetra mu nsakrae a yɛadi kan aka ho asɛm no so . Nnuru yɛ mmoa ara kwa.
Nnuru a wɔtaa de ma ne:
- Fibrates a wɔde yɛ nneɛma
- Statins (Wɔde eyinom nso ma srade) .
- Omega-3 a wɔde ma kɛse (Omega-3 a wɔkyerɛw ma obi) .
Wo duruyɛfo nkutoo na obetumi asi gyinae sɛ ebia wode nnuru yi bedi dwuma, nea ɛyɛ, ne bere tenten a wode bedi dwuma. Mfi ase anaasɛ nnyae sɛ wode bedi dwuma wɔ w’ankasa wo ho da.
Nkrasɛm a Wɔde Kɔ Fie
- Triglycerides yɛ srade bi a ɛwɔ wo mogya mu. Eyinom pii dodo nyɛ papa mma wo koma.
- Nneɛma atitiriw a ɛma saa nkɔanim yi ba ne aduan a wonnya nni, apɔw-mu-teɛteɛ a wɔnyɛ, kɛseyɛ mmoroso, nsa, ne sigaretnom.
- Wobetumi adi saa dodow yi so fɛfɛɛfɛ denam aduan pa (fiber, srade pa) ne da biara da apɔw-mu-teɛteɛ so.
- Tew asikre, paanoo esiam, ne anonne a ɛyɛ dɛ so sɛnea wubetumi biara.
- Sɛ wo mogya mu nhwehwɛmu kyerɛ sɛ triglyceride dɔɔso a, mma wo ho nnpopo, kɔ wo duruyɛfo nkyɛn, na di n’akwankyerɛ akyi pɛpɛɛpɛ.
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