So asikre na ɛma wo mogya mu srade kɔ soro? (Asikre ne Kolesterol) .

Yɛn nyinaa nim sɛ nnuan a srade pii wom a yebedi, titiriw srade a ɛyɛ den no betumi ama yɛn srade dodow akɔ soro. Nanso ade foforo bi wɔ hɔ a yensusuw ho, nanso ɛka yɛn srade dodow wɔ kokoam. Ɛno ne asikre. Yiw, wotee saa asɛm no yiye. Efi asikre teaspoon a ɛwɔ wo anɔpa tii kuruwa mu so kosi anonne a ɛyɛ dɛ a wonom wɔ anwummere aduan akyi no, "asikre a wɔde aka ho" a yɛde ka ho da mũ no nyinaa no betumi aka wo srade dodow nkakrankakra.

Abusuabɔ bɛn na ɛda asikre ne srade a ɛwɔ mogya mu ntam?

Sɛ yɛbɛka no tiawa a, abusuabɔ kɛse bi da abien no ntam. Ɛnyɛ asikre a yenya fi abɔde mu nneɛma te sɛ nnuaba ne nufusu mu ho asɛm na yɛreka. Yɛreka asikre a wɔde ka yɛn aduan ho a yɛde ka yɛn aduan ho no ho asɛm. Sɛ nhwɛso no, asikre fitaa, asikre a ɛyɛ bruu, ɛwo, ne nneɛma a wɔde yɛ aduan dɛdɛ a wɔde yɛ anonne ne nnuan ahorow a ɛyɛ dɛ no hyɛ saa kuw yi mu.

Saa asikre a wɔde aka ho yi kura calories nkutoo, aduannuru biara nni mu. Yɛfrɛ eyinom "calories hunu." Ɛnyɛ sɛ saa calorie hunu yi ma wo mu duru yɛ kɛse na ɛma asikreyare ho asiane no yɛ kɛse nko, na mmom ɛka wo srade dodow nso tẽẽ. Wunim ɔkwan a wɔfa so yɛ saa? Nnuan a asikre pii wom a wudi no ka wo mmerɛbo. Mmɛn ne akwaa titiriw a ɛma srade yɛ kɛse.

Nea edi kan no, momma yɛnte srade a ɛwɔ nipadua mu no ase kakra. Cholesterol ho hia ma yɛn nipadua. Yehia srade a ɛwɔ nipadua no mu na ama yɛatumi ayɛ nkwammoaa foforo wɔ nipadua no mu. Nanso ɛsono abien.

So wote ase mprempren? Nea ɛba ni:

Ɛno kyerɛ sɛ bere a wɔma bɔne kɔ soro wɔ ɔfã biako no, papa a ɛwɔ ɔfã foforo no so tew. Eyi te sɛ nea wobue ɔpon ma akorɔmfo na wɔma ɔwɛmfo no fi ofie bi mu.

Hena ne Triglycerides?

Ɔfoforo titiriw bi wɔ asikre ho asɛm no mu. Triglycerides a ɛwɔ nipadua no mu . Eyi nso yɛ srade bi a ɛwɔ mogya mu. Sɛ yedi calories pii (titiriw efi asikre ne carbohydrates mu) sen sɛnea yɛn nipadua hia a, nipadua no dan saa calories a ɛboro so no ma ɛbɛyɛ triglycerides na ɛkora so wɔ srade nkwammoaa mu. Wɔde eyinom di dwuma bere a ahoɔden ho hia wɔ adidi ntam no.

Nanso sɛ wudi asikre pii a, asikre no ankasa siw enzyme bi a ɛboa ma wobubu triglycerides na woyi fi nipadua no mu no dwumadi kwan.

Fa no sɛ, sɛ wo mogya mu triglyceride dodow dɔɔso, wo LDL (srade "bɔne") dodow kɔ soro, nanso wo HDL (srade "papa") dodow sua a , abiɛsa yi a wɔaka abom no yɛ asiane kɛse. Saa tebea yi ma srade boaboa mogya ntini no mu ntɛmntɛm yiye, na ɛma asiane a ɛwɔ hɔ sɛ obi benya komayare ne akisikuru no yɛ kɛse.

Wobɛyɛ dɛn adi asikre yi so?

Ɛnyɛ sɛ aduan a asikre pii wom no nye mma wo srade nko, na mmom ɛyɛ bɔne ma w’akwahosan nyinaa nso. Asikre a wɔde ka ho a wobɛtew so no betumi aboa wo ma woatew calorie hunu a wudi so na woakura mu duru a ɛfata mu. Eyi nyinaa yɛ kɛse ma wo koma akwahosan.

Nokwarem no, asikre a wɔde ka ho no ho nhia na ama yɛn nipadua no atumi ayɛ adwuma. Sɛ wudi kakraa bi a, ɛrempira wo kɛse. Mpɛn pii no, wɔkamfo kyerɛ sɛ mmea nnom asikre a ennu teaspoon 6 da biara na mmarima nnom nnu teaspoon 9.

Sɔ nneɛma yi hwɛ na ama asikre a ɛwɔ w’aduan mu no so atew:

• To nnuan a wɔde asikre afra mu te sɛ keeki, bisket, toffee, ne ahwiesa ano hye sɛnea wubetumi biara.
• Tew anonne a asikre wom ne soda a wonom so. Mmom no, fa yɛ wo su sɛ wobɛnom nsu, nnuaba mu nsu, anaa nsu afoforo.
• Sɛ́ anka wubedi carbs a wɔayɛ no yiye te sɛ paanoo fitaa ne noodles a wɔde paanoo esiam ayɛ no, di nneɛma te sɛ aburow a wɔayam ne aburow a wɔde bran ayɛ.
• To nsa a wonom no ano hye. Asikre ne calories a hwee nni mu nso dɔɔso wɔ nsa mu.
• Sɛ́ anka wode aburow ne nnuan a asikre wom bedi anɔpaduan no, paw biribi a ahoɔden wom te sɛ nnuaba, oatmeal, anaa yogurt.
• Sɛ woretɔ aduan afi sotɔɔ mu a, hwɛ nea wɔakyerɛw so. Fa wo su sɛ wobɛhwɛ "asikre a wɔde aka ho" dodow a ɛwɔ krataa no so.
• Paw nnuan a asikre dodow nkɔ soro na mogya mu glycemic index sua. Nea ɛka eyi ho ne nhabannuru, nnuaba, ne aburow a wɔayam.

Afei nso, apɔw-mu-teɛteɛ daa ho hia paa. Sɛ woteɛteɛ w’apɔw mu a, wubetumi ahyew calories a ɛboro so a wunya fi asikre mu no.

Bere bɛn na ɛsɛ sɛ mekɔ oduruyɛfo nkyɛn?

Cholesterol a ɛdɔɔso nni sɛnkyerɛnne pɔtee biara. Ɛno nti na wɔfrɛ no "kumfoɔ a ɔyɛ komm." Sɛ wunnim srade dodow a wowɔ no a, bisa wo duruyɛfo . Obetumi ayɛ mogya mu nhwehwɛmu a ɛnyɛ den de ahwɛ.

Mpɛn pii no nnuruyɛfo kamfo kyerɛ sɛ anyɛ yiye koraa no wɔnhwɛ mpanyimfo a wɔadi boro mfe 20 nyinaa pɛnkoro wɔ mfe 4 kosi 6 biara mu .

Sɛ wo srade dɔɔso a, ɛda adi sɛ wo duruyɛfo betu wo fo sɛ yɛ nsakrae wɔ w’aduan ne w’asetra kwan mu. Sɛ saa nneɛma no mmoa a, ebia ɔbɛkyerɛw nnuru ama no. Enti sɛ wowɔ biribi a ɛhaw wo a, hwɛ hu sɛ wobɛkɔ w’abusua oduruyɛfo nkyɛn akɔhwehwɛ afotu.