Cholesterol yɛ asɛmfua a yɛn nyinaa nim, ɛnte saa? Nanso so wunim nea ɛyɛ ankasa? Yɛate nso sɛ ɛwɔ ahorow abien, "srade pa" ne "srade bɔne". Nanso ebia woresusuw ho nso sɛ ebia nsɛm a wɔka wɔ ɔmanfo mu a ɛfa eyi ho no bi yɛ nokware anaasɛ ɛyɛ anansesɛm ara kwa. Enti, momma yɛnka eyi ho asɛm pefee nnɛ na yensua nea ɛsɛ sɛ yɛyɛ de bɔ yɛn koma akwahosan ho ban pɛpɛɛpɛ. Eyi nso yɛ hokwan pa a wode bɛsɔ wo nimdeɛ ahwɛ kakra.
Atosɛm 1: Abusuabɔ biara nni adwennwen ne srade a ɛwɔ mogya mu ntam, ɛnte saa?
Eyi nyɛ nokware koraa. Ɛwom sɛ nhwehwɛmu foforo ho hia na ama wɔahu abusuabɔ tẽẽ a ɛda adwennwen ne srade dodow ntam de, nanso abusuabɔ bi wɔ abien no ntam a ɛnteɛ, nanso emu yɛ den yiye .
Sɛ yɛbɛka no tiawa a, ɛte sɛ eyi. Fa w’adwene bu da bi a wobɛyɛ adwuma pii na woayɛ basaa kɛse. Dɛn na yɛtaa di saa da no? Biribi a edi ntɛm, ɛyɛ dɛ kakra, na srade kakra wom, ɛnte saa? Ebia ɛyɛ aburow a wɔayam, kottu, anaa biribi te sɛ short eats. Saa ara na sɛ adwennwen kɔ soro ma nnipa binom a, wɔnom sigaret pii na wɔnom nsa pii. Wɔpa apɔw-mu-teɛteɛ nso.
Enti, asetra kwan a ɛnyɛ papa a yedi akyi esiane adwennwen nti yi ne nea ɛma srade dodow kɔ soro tẽẽ. Enti, adwennwen a wobedi so nso ho hia yiye na ama wɔadi srade a ɛwɔ nipadua mu no so.
Atosɛm 2: So nnuan a wɔakyerɛw so sɛ “Low Cholesterol” no ye ma w’akwahosan ankasa?
Ɔfã bi a ɛteɛ ne ɔfã a ɛnteɛ wɔ eyi mu. Sɛnea ɛbɛyɛ a wɔbɛkyerɛw no sɛ "Low Cholesterol" no, mmara bi wɔ hɔ a ɛkyerɛ sɛ ɛsɛ sɛ aduan bi a wɔde ma no nnu miligram 20 a srade wom na ennu gram 2 a srade a ɛyɛ den wom.
Nanso ɔhaw no ni. Sɛ wudi aduan a ɛte saa no mprenu anaa mprɛnsa sen sɛ wubedi biako a, dɛn na ɛba? Saa srade ne srade a wɔkyerɛ sɛ ɛba fam no de nkakrankakra ka bom na ɛboro dodow a wɔkamfo kyerɛ da biara no so.
Sɛnea Amerika Koma Fekuw kyerɛ no, .
- Ɛsɛ sɛ obi a ɔwɔ komayare no di srade a ennu miligram 200 da biara.
- Ɛsɛ sɛ obi a onni komayare nanso ne srade dɔɔso no di nea ennu miligram 300 da biara.
Enti, ɛnyɛ nea ɛdɔɔso sɛ wobɛhwɛ label no ara kwa. Sɛnea wudi nso ho hia yiye .
Atosɛm 3: Sɛ wudi aduan pa a, ɛnyɛ hwee sɛ worenteɛteɛ w’apɔw mu, ɛnte saa?
Eyi yɛ anansesɛm a edi mũ! Ɛmfa ho sɛnea wudi w’aduan so yiye no, apɔw-mu-teɛteɛ a worennyɛ no de wo to asiane mu sɛ wubenya komayare. Apɔw-mu-teɛteɛ a wɔnyɛ no yɛ ade titiriw a ɛde komayare ba.
Nnuruyɛfo kamfo kyerɛ sɛ anyɛ yiye koraa no simma 30 da biara.Ɛfa apɔw-mu-teɛteɛ a wobɛte nka sɛ eye ma wo ho. Sɛ wunni bere a wode bɛyɛ simma 30 bere koro mu a, mma ɛnhaw wo. Wubetumi akyekyɛ mu ayɛ no simma 15 anɔpa ne simma 15 anwummere. Ade a ɛho hia sen biara ne sɛ anyɛ yiye koraa no, wobɛteɛteɛ w’apɔw mu pɛnkoro da biara. Nantew, nantew a ɛyɛ ntɛmntɛm, sakre so a wobɛtra, asuguare, biribiara ye.
Atosɛm 4: Nnuan bɛn na eye ma mogya mu srade?
Ɛyɛ atoro sɛ wobɛka sɛ "biribiara a wobɛtɔ wɔ sotɔɔ mu no nye mma srade." Nneɛma bi a wode bɛka w’aduan ho na woatwitwa afoforo no betumi aboa wo koma. Akwankyerɛ a ɛnyɛ den ni.
| Fa ka aduan ho (nneɛma pa) . | Tew (nneɛma bɔne) so sɛnea wubetumi. |
|---|---|
| Oats: Ɛwɔ fiber a ɛtumi nwura mu, enti ɛtew srade bɔne so. | Nam a wɔayɛ: soseji, nam a wɔayam, bacon, ne nea ɛkeka ho. |
| Mpataa a srade wom: Omega-3 a ɛwɔ mpataa te sɛ salmon, mackerel, herring, ne mackerel mu no ye ma koma no. | Nnuan a wɔayam no mu dɔ: French fries, chips, srade short eats. |
| Nnuadewa: Cashew, almond, walnut (a nkyene nnim). | Nneɛma a wɔde yɛ paanoo: paanoo, buns, keeki, bisket (titiriw nea wɔde mmɛw ngo ayɛ). |
| Nufusu a srade nnim: yogurt, nufusu a wɔayam. | Nsã ne nnuan a asikre wom: Nsã a ɛyɛ dɛ, toffee, chocolate. |
| Nnuadewa ne nnuaba a wɔayɛ no foforo: Fa pii ka wo da biara da aduan ho. | Nnuan a srade pii wom: Akutu ngo, nnuadewa ngo, bɔta, ne kyiisi a wɔde di dwuma dodo. |
| Nnuan a afifide mu sterol wom: Margarine ahorow bi wɔ eyinom mu. | Mmoa ngo: srade, nantwinam afã horow a srade wom. |
Ɛtɔ mmere bi a, aduan pa yi akyi a wobedi no betumi ayɛ nea etu mpɔn te sɛ nnuru a wɔde siw srade ano. Saa nnuan yi betumi aboa ma wo LDL (Low-Density Lipoprotein) anaa srade ‘bɔne’ dodow so atew.
Atosɛm 5: Mmofra nkumaa nnya srade, ɛnte saa?
Eyi nso yɛ adwene a ɛnteɛ a asiane wom kɛse wɔ nnipa pii mu. Nokwasɛm ne sɛ, mogya mu srade betumi afi ase ayɛ kɛse wɔ mogya ntini mu wɔ ne mmofraase.
Enti, Amerika Koma Fekuw no kamfo kyerɛ sɛ:
- Sɛ obi a ɔwɔ abusua no mu anya komayare wɔ ne mmofraase anaasɛ ɔwɔ abusua abakɔsɛm mu sɛ srade dɔɔso , ɛyɛ papa sɛ wɔbɛma wɔn a wɔwɔ saa mmusua no mu ayɛ wɔn srade mu nhwehwɛmu bere a wɔadi mfe 2 pɛ.
- Bio nso, akyinnye biara nni ho sɛ ɛsɛ sɛ wɔhwehwɛ mmofra a wɔayɛ kɛse dodo anaa wɔayɛ kɛse mmoroso mu sɛ ebia srade wom anaa.
Ɛho hia sɛ wode suban pa dua mmofra mu fi wɔn mmofraase. Hyɛ mmofra nkuran sɛ wonni agoru na wɔnteɛteɛ wɔn apɔw mu denneennen simma 30-60 da biara, anyɛ yiye koraa no nnafua 4 dapɛn biara. Anyɛ yiye koraa no, ma wɔn nnuaba ne nhabannuru 5 da biara.
Sɛ mpo wunni abusua abakɔsɛm a ɛkyerɛ sɛ wowɔ komayare a, ɛho hia sɛ obiara hwɛ ne srade dodow anyɛ yiye koraa no mfe 5 biara wɔ mfe 20 akyi. Wubetumi asua eyi ho ade pii afi w’abusua oduruyɛfo hɔ.
Nkrasɛm a Wɔde Kɔ Fie
- Suban a ɛmfata (adidi pa, apɔw-mu-teɛteɛ a wonnya) a adwennwen de ba no betumi ama wo srade a ɛwɔ wo mu no akɔ soro.
- Esiane sɛ wɔakyerɛw aduan bi so sɛ "Low-Cholesterol" nti, ɛnkyerɛ sɛ ɛsɛ sɛ wudi no sɛnea ɛsɛ. Hwɛ yiye wɔ dodow a wudi ho.
- Sɛ wudi aduan pa mpo a, da biara da apɔw-mu-teɛteɛ ho hia ma koma akwahosan.
- Fa oats, mpataa a srade wom, nnuaba, nhabannuru, nnuaba, ne nea ɛkeka ho ka w’aduan ho. Kwati nnuan a wɔayɛ ne nea wɔayam no mu den.
- Mmofra nkumaa mpo tumi nya srade a ɛdɔɔso. Ɛho hia sɛ wohwehwɛ aduruyɛfo afotu, titiriw sɛ abusua bi wɔ hɔ a wɔwɔ komayare anaa sɛ abofra no mu duru boro so a.
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