So woahwɛ mogya mu nhwehwɛmu amanneɛbɔ bi pɛn na woasusuw ho sɛ, "Dɛn koraa ne eyi?" Ebia woate sɛ wo duruyɛfo reka "srade pa" ne "srade bɔne" ho asɛm. Ebia ɛbɛyɛ te sɛ nea ɛyɛ basaa kakra, nanso nokwarem no, ɛyɛ mmerɛw koraa. Ɛnnɛ, yɛbɛkɔ akɔhyɛ srade ho asɛm no mu na yɛaka sɛnea ɛho hia sɛ woma wo koma nya apɔwmuden no ho asɛm.
Nea edi kan koraa no, dɛn ne srade a ɛwɔ mogya mu?
Sɛ yɛbɛka no tiawa a, srade yɛ ade a srade wom, anaa nea ɛte sɛ ngo a ɛwɔ yɛn mogya mu. Yɛn mmerɛbo titiriw na ɛyɛ. Nea ɛka ho no, ɛwɔ nnuan a yedi no bi nso mu. Nnipa pii susuw sɛ mogya mu srade yɛ ade bɔne. Nanso ɛnyɛ ɛno ne nokware no. Cholesterol ho hia ma dwumadi ahorow pii a ɛho hia, te sɛ yɛn nipadua mu nkwammoaa biara nhyehyɛe, nkwaadɔm a ɛma nipadua no yɛ adwuma, ntini a ɛbɔ ho ban, ne boa a ɛboa ma yɛyɛ aduan.
Enti, ɛnyɛ srade a ɛwɔ nipadua no mu no ne ɔhaw no. Ɔhaw no ne sɛ ɛnyɛ nea ɛkari pɛ.
Nokware a ɛfa srade ‘papa’ ne ‘bɔne’ ho
Wo mogya ho amanneɛbɔ no bɛka srade ahorow atitiriw abien ho asɛm. Ma yɛnhwɛ nsonsonoe a ɛda abien no ntam. Mebɛkyerɛkyerɛ eyi mu wɔ pon so sɛnea ɛbɛyɛ a ɛbɛyɛ mmerɛw sɛ wobɛte ase.
| Cholesterol a ɛwɔ nipadua mu no su | Dɛn na ɛba wɔ eyi ho? |
|---|---|
| HDL (High-Density Lipoprotein) - mogya mu srade a ‘eye’ | Fa no sɛ HDL yɛ ade a wɔde tew yɛn mogya ntini ho. Ɛboaboa srade bɔne a wɔmpɛ a aboaboa ano wɔ mogya ntini mu no ano na ɛsan de kɔ mmerɛbo no mu ma wɔsɛe no. Ɔkwan foforo so no, dodow a HDL dodow kɔ soro no, dodow no ara na eye ma yɛn . |
| LDL (Low-Density Lipoprotein) - srade a ɛyɛ ‘bɔne’ | Oyi ne ɔbɔnefo a ɔwɔ asɛm no mu. Sɛ LDL dodow kɔ soro a, saa srade a ɛboro so yi fi ase bata yɛn mogya ntini no afasu ho. Sɛnea nkannare boaboa ano wɔ nsu afiri mu no ara pɛ. Yɛfrɛ saa buildup yi sɛ plaque. Eyi ma mogya ntini no mu teateaa nkakrankakra na ɛyɛ den. Wɔfrɛ saa tebea yi atherosclerosis . Eyi ne nea ebue kwan ma tebea horow a emu yɛ den te sɛ komayare ne akisikuru akyiri yi. Enti dodow a LDL dodow no kɔ fam no, dodow no ara na eye ma yɛn . |
Enti dɛn ne Total Cholesterol?
"Total Cholesterol" bo a ɛwɔ w'amanneɛbɔ so no yɛ wo HDL ne LDL bo titiriw. Nanso ade a ɛho hia ni. Ɛtɔ da bi a wo Total Cholesterol bo betumi ayɛ kɛse efisɛ wo HDL dodow ‘pa’ no dɔɔso yiye. Sɛ ɛba saa a, ɛnyɛ biribi a ɛsɛ sɛ wohaw wo ho wɔ ho. Nanso, sɛ wo Total Cholesterol bo no dɔɔso esiane LDL dodow ‘bɔne’ a ɛkɔ soro nti a, ɛyɛ tebea a asiane wom. Enti, ɛho hia yiye sɛ woremmɔ hu bere a wuhu gyinapɛn ahorow no, na mmom wo ne wo duruyɛfo bɛkasa na woate ase pɛpɛɛpɛ.
Dɛn ne Cholesterol Ratio?
Eyi yɛ akontaabu a ɛnyɛ den a w’ankasa wubetumi asusuw ho.
Wo Cholesterol Ratio = Cholesterol Boɔ a Ɛwɔ Hɔ Nyinaa ÷ HDL (sradeɛ ‘pa’) Boɔ
Sɛ nhwɛso no, fa no sɛ wo Total Cholesterol dodow yɛ 200 na wo HDL dodow yɛ 50.
Afei wo ratio bɛyɛ 200 ÷ 50 = 4. Ɛno yɛ 4:1 ratio.
Mpɛn pii no wobu no sɛ eye sɛ wɔbɛma saa nsusuwii yi akɔ fam 3.5:1. Nanso, nnuruyɛfo binom de wɔn adwene si LDL so kɛse sen saa dodow yi bere a wɔreyɛ ayaresa ho nhyehyɛe no. Enti, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo susuw gyinapɛn ahorow a ɛho hia wo kɛse ne sɛnea wubedi so ho.
So triglycerides nso fa asɛm yi ho?
Yiw, koraa. Triglycerides yɛ srade foforo a ɛwɔ yɛn mogya mu. Te sɛ srade a ɛwɔ mogya mu no, yɛn nipadua na ɛyɛ na efi nnuan a yedi nso mu. Ne titiriw no, .
- Nnuan a srade a ɛyɛ dɛ ne trans fats pii wom (e.g., nnuan a srade wom, nneɛma a wɔde yɛ paanoo, nnuan a wɔde di ntɛmntɛm) .
- Nnuan ne anonne a asikre wom
- Carbohydrates a ɛnyɛ den (sɛ nhwɛso no, paanoo, esiam mu nneɛma) .
- Calories pii a yebedi sen nea yɛhyew da biara
Nneɛma a ɛte sɛɛ betumi ama triglyceride dodow akɔ soro. Nneɛma a ɛkɔ soro no yɛ ade foforo a ɛma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse.
Dɛn na yebetumi ayɛ de asiw srade dodow so?
Asɛmpa no ne sɛ yebetumi adi tebea yi so yiye. Akwan titiriw abiɛsa na ɛwɔ hɔ a yebetumi afa so ayɛ eyi.
1. Yɛ apɔw-mu-teɛteɛ daa
Aerobic apɔw-mu-teɛteɛ, titiriw nantew, mmirikatu, asuguare, ne sakre so, anyɛ yiye koraa no simma 30 da biara, nnafua 5 dapɛn biara, betumi ama HDL srade "pa" dodow akɔ soro na ɛtew LDL srade "bɔne" ne triglyceride dodow so. Apɔw-mu-teɛteɛ nso betumi aboa ma wɔadi mogya mmoroso so.
2. Aduan a ahoɔden wom
Eyi ne ade a ɛho hia sen biara.
- Nneɛma a ɛsɛ sɛ wotew so: Tow nnuan a wɔde ngo pii, akutu ngo, nam a wɔayɛ, nneɛma a wɔde yɛ paanoo, margarine a trans srade, asikre, ne nnuan a ɛyɛ dɛ wom ano hye.
- Nneɛma a wode bɛka w’aduan ho: Mpataa a Omega-3 srade acid pii wom (sɛ nhwɛso no, salmon, mackerel, tuna), avocado, ngodua ngo, nnuaba (e.g. cashews, almonds), nnuan a ahoɔdennuru a ɛtumi nwura te sɛ oats, nhabannuru, ne nnuaba pii wom.
3. Nnuru a wɔnom wɔ aduruyɛ mu afotu so
Wɔ tebea horow bi mu no, ebetumi ayɛ den sɛ wode aduan ne apɔw-mu-teɛteɛ nkutoo bedi wo srade dodow so. Wɔ tebea horow a ɛtete saa mu no, ebia wo duruyɛfo bɛkyerɛw nnuru te sɛ statin . Saa nnuru yi ma LDL srade dodow so tew, na ɛtew asiane a ɛwɔ hɔ sɛ wubenya komayare so kɛse.
Nea ɛho hia sen biara: Mfi ase anaasɛ nnyae nnuru a ɛma mogya mu srade nom da a oduruyɛfo nkamfo kyerɛ wo.
Sɛ wo srade dodow dɔɔso a, ebegye bere ne mmɔdenbɔ kakra na woatumi adi so. Anyɛ yiye koraa no, ɛsɛ sɛ woyɛ nsakrae wɔ w’asetra mu asram abiɛsa, na sɛ ɛho hia a, wobɛnom nnuru. Nanso nea ebefi mmɔdenbɔ yi mu aba, a ɛkyerɛ koma a ɛte apɔw ne asetra a nyarewa a emu yɛ den te sɛ komayare ne akisikuru nni mu no bɛyɛ akyɛde a ɛsom bo sen biara a wubenya. Sɛ wuhu sɛnkyerɛnne ahorow te sɛ wo koko mu yaw (angina), titiriw bere a woreteɛteɛ w’apɔw mu na wo ho tɔ wo denam ahomegye so a, hwehwɛ aduruyɛfo afotu ntɛm ara. Sɛ biribi si ntɛm a, kɔ ayaresabea a ɛbɛn wo no Dwumadibea a Ɛhwɛ Nneɛma a Egye Ntɛmpɛ So (ETU) .
Nkrasɛm a Wɔde Kɔ Fie
- Srade ho hia ma yɛn nipadua, nanso LDL srade ‘bɔne’ a ɛdɔɔso ma asiane a ɛwɔ hɔ sɛ yebenya komayare ne akisikuru no yɛ kɛse.
- Hu Total Cholesterol, HDL, ne LDL dodow a ɛwɔ wo mogya ho amanneɛbɔ mu. Wo ne wo duruyɛfo nka ho asɛm.
- Adidi pa ne apɔw-mu-teɛteɛ daa yɛ abɔde mu akwan abien a eye sen biara a wɔfa so siw srade ano.
- Sɛ asetra mu nsakrae nkutoo ntumi nni wo dodow so a, fa nnuru a wo duruyɛfo akyerɛw ama wo no.
- Mmu w’ani ngu sɛnkyerɛnne ahorow te sɛ koko mu yaw so da. Hwehwɛ nnuruyɛfo afotu ntɛm ara.
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