Sɛ yɛka srade ho asɛm a, yɛn nyinaa suro kakra, ɛnte saa? Yenim sɛ sɛ nea wɔfrɛ no "srade bɔne" no kɔ soro a, ebetumi ayɛ kɛse wɔ mogya ntini no mu na asiw mogya a ɛkɔ koma ne amemene no mu no kwan. Enti, sɛ́ eyi ano aduru no, nkɛntɛnso bɛn na ebenya wɔ nam ne mpataa a wɔbɛtwe wɔn ho afi ho na wɔadi nhabannuru ne nnuaba pii no so? Nhwehwɛmu bi a wɔyɛe nnansa yi ahu eyi ho nsɛm bi a ɛho hia yiye. Momma yɛnka ho asɛm tiawa.
Dɛn na nhwehwɛmu yi hui ankasa?
Eyi nyɛ adesua biako pɛ. Ɛyɛ nhwehwɛmu kɛse a ɛka nea efii nhwehwɛmu nketewa 30 a wɔyɛe wɔ mfe 40 mu, fi 1982 kosi 2022. Sɛ yɛbɛka no tiawa a, nsɛm a wonya fii eyi mu bae no mu yɛ den yiye.
Wɔ nhwehwɛmu yi mu no, wɔkyekyɛɛ wɔn a wɔde wɔn ho hyɛɛ mu no mu akuw abien, wɔmaa kuw biako aduan a wɔtaa di biribiara a na nam, mpataa, nufusu, ne nnuan a efi afifide mu ka ho. Wɔka kyerɛɛ kuw foforo no sɛ wɔnkwati nam koraa, kyerɛ sɛ, wonni nnuan a efi afifide mu nkutoo (a wɔmfa afifide anaasɛ wɔmfa nni dwuma) . Bɛyɛ asram 7 akyi no, wɔhwɛɛ akuw abien no nyinaa mogya mu srade dodow.
Nea efii mu bae no maa nnipa pii ho dwiriw wɔn ankasa.
Mfaso bɛn na ɛwɔ aduan a efi afifide mu a wobedi so?
Wɔn a wodii aduan a efi afifide mu akyi no, srade bɔne a ɛwɔ wɔn mogya mu no sua koraa sen wɔn a wodii nam ne mpataa no. Ma yɛnhwɛ sɛnea ɛno yɛ adwuma.
| Mogya mu Srade Ahorow | Nnipa a wodi nnuan a efi afifide mu a ɛso tew |
|---|---|
| Cholesterol a Ɛyɛ Nyinaa | Ɛso tew 7% . |
| Nsrade a ɛwɔ mogya mu "bɔne" (LDL Cholesterol) . | Ɛso tew 10% . |
| Apolipoprotein B (ApoB) a ɛwɔ nipadua no mu. | Ɛso tew 14% . |
Afei ebia woresusuw sɛ, eyi ne Apolipoprotein B (ApoB) .Ɛkyerɛ dɛn? Ɛyɛ protein titiriw a ɛwɔ srade "bɔne" (LDL) molecules mu. ApoB yi dodow a ɛkɔ soro wɔ mogya mu no yɛ ade pa a ɛkyerɛ sɛ asiane a ɛwɔ hɔ sɛ obi benya komayare ne akisikuru esiane mogya ntini a asiw nti no akɔ soro.
Nanso, wɔanhu nsonsonoe titiriw biara wɔ akuw abien no ntam wɔ triglycerides , srade foforo a ɛne komayare wɔ abusuabɔ no dodow mu.
"Sɛnea nea afi mu aba yi kyerɛ no, aduan a efi afifide mu a wobedi akyi no betumi atew lipoproteins a esiw mogya ntini mu nyinaa so 14%. Eyi yɛ nea etu mpɔn bɛyɛ nkyem abiɛsa mu biako te sɛ statin nnuru a ɛtew srade so," saa na oduruyɛfo panyin a ɔyɛ nhwehwɛmu no ka.
Ɛno kyerɛ sɛ sɛ obi di aduan a efi afifide mu akyi mfe anum a, obetumi atew asiane a ɛwɔ hɔ sɛ obenya koma ne ntini mu yare no so 7%. Wo de susuw ho hwɛ, nea efi aduan nkutoo mu ba a ɛte saa, a nnuru nnim!
Nanso, ɛnyɛ aduan a efi afifide mu nyinaa na ɛyɛ pɛ!
Adeɛ a ɛho hia paa a ɛsɛ sɛ yɛn nyinaa te aseɛ nie: "Vegetarian" nkyerɛ sɛ biribiara ye.
Fa no sɛ, sɛ wunni nam, nanso wudi paanoo, bisket, anonne a ɛyɛ dɛ, ne nnuan a wɔayam (te sɛ lentil vadas, papadums, ne rolls) da mũ nyinaa a, ɛnyɛ papa mma wo koma. Wɔfrɛ ɛno sɛ aduan a ahoɔden nnim a efi afifide mu . Efisɛ carbohydrates a wɔayɛ no yiye, asikre a wɔde ayɛ, ngo, ne nkyene pii wom.
Enti dɛn ne "aduan a ahoɔden wom a egyina afifide so"?
Ɛno kyerɛ sɛ wobɛma nneɛma te sɛ:
- Nnuadewa ne nhabannuru a wɔayɛ no foforo
- Nnuaba a wɔayɛ no foforo
- Aburow a wɔayam (aburow kɔkɔɔ, oats, atoko) .
- Nnuadewa a ɛyɛ mmerɛw (chickpeas, peas, bankye a ɛyɛ ahabammono, soya) .
- Nnuadewa ne aba (cashews, peanuts, pumpkin aba) .
Enti ɛsɛ sɛ yegyae nam ne mpataa a yedi koraa?
Dabi, ɛnyɛ ahyɛde. Abenfo ka sɛ sɛ ɛyɛ den ma wo sɛ wubegyae nam ne mpataa koraa a, nneɛma pa wɔ hɔ a wubetumi de asi ananmu.
Ɛno ne Mediterraneafo aduan a wodi no . Nea ɛwom ne:
- Di nhabannuru, nnuaba, aburow, ne nnuaba a wɔayɛ no foforo pii.
- Wɔpɛ mpataa ne nkesua ma protein a wohia.
- Fa nufusu a srade nnim di dwuma.
- Nam kɔkɔɔ a wɔde di dwuma no sua koraa.
Adanse wɔ hɔ a ɛkyerɛ sɛ saa aduan yi nso betumi aboa ma wɔadi srade ne mogya mmoroso so, atew ɔfe a ɛwɔ nipadua no mu so, na asikre dodow a ɛwɔ mogya mu no so.
So aduan nkutoo a wobedi so no dɔɔso? So awosu mu nneɛma nni nkɛntɛnso?
Eyi nso yɛ asɛm a ɛho hia paa. Ebia srade a ɛwɔ nnipa binom mu no bɛkɔ soro.Awosu mu nkwaadɔm a wɔde fi awo ntoatoaso so kɔ awo ntoatoaso so na enya so nkɛntɛnso. Eyi kyerɛ sɛ wɔn mmerɛbo no fi awosu mu ma srade pii ba. Ebia ɛbɛyɛ den ama onipa a ɔte saa sɛ ɔbɛtew ne srade dodow so sɛnea ɛsɛ denam aduan nkutoo so.
Ɛno nti na nnuruyɛfo kyerɛw nnuru te sɛ statin ma nnipa binom no. Saa nnuru yi hwɛ srade a ɛba mmerɛbo no mu so.
Enti sɛ wo srade a ɛwɔ wo mu no dɔɔso a, ɛho hia sɛ wodan kɔ aduan pa so. Nanso bere koro no ara mu no, nnuru a wo duruyɛfo akyerɛw ama wo no a wobɛnom pɛpɛɛpɛ nso ho hia na ama woanya ahobammɔ. Nea eye sen biara no fi mu ba bere a aduan ne nnuru nyinaa bom no.
Nkrasɛm a Wɔde Kɔ Fie
- Sɛ wɔdan kɔ aduan a ahoɔden wom a egyina afifide so (wegetarian/vegan) so a, ebetumi atew srade "bɔne" (LDL) ne asiane a ɛwɔ hɔ sɛ wobenya komayare no so kɛse.
- Nanso, ɛnyɛ biribiara a ɛka sɛ ‘vegetarian’ na eye. Kwati nnuan a wɔayɛ ho adwuma, a srade/nkyene/asikre wom. Fa nhabannuru, nnuaba, aburow a wɔayam, ne nnuaba a wɔayɛ no foforo di kan.
- Ɛho nhia sɛ wugyae nam ne mpataa koraa. Mediterranea aduan a ɛtew nam a wodi so na ɛma mpataa ne nhabannuru dɔɔso no nso yɛ ɔkwan pa a wobetumi afa so.
- Awosu mu nkɛntɛnso nso wɔ srade dodow so, enti ɛho hia yiye sɛ wobɛnom nnuru a wo duruyɛfo akyerɛw ama wo no sɛnea wɔakyerɛw ama wo no, bere a woresakra w’aduan no.
- Ansa na wobɛyɛ nsakrae kɛse biara wɔ w’aduan mu no, wo ne wo duruyɛfo nkasa na ama woanya afotu, titiriw sɛ wowɔ ayaresa mu tebea afoforo te sɛ asikreyare anaa mogya mmoroso a.
💬 Comments (0)
Wɔnnya nyɛɛ nsɛm biara. Fa wo nsɛm no ka ho wɔ ha nea edi kan.
Fa wo nsɛm no ka ho