So wo srade a ɛwɔ wo mu no dɔɔso? Akwan a ɛnyɛ den 11 a wobɛfa so asi fam ntɛmntɛm!

So wo mogya mu nhwehwɛmu nnansa yi kyerɛe sɛ wo srade a ɛwɔ wo mu no dɔɔso kakra? Ɛyɛ ade a ɛfata sɛ wobɛte ehu nka kakra na woahaw bere a ɛba saa no. Yɛn nyinaa ate sɛ srade a ɛdɔɔso ma asiane a ɛwɔ hɔ sɛ wubenya komayare no yɛ kɛse. Nanso asɛmpa no ne sɛ eyi yɛ biribi a yebetumi adi so. Wubetumi ama wo LDL (Low-Density Lipoprotein) dodow a epira wo nipadua no so atew, na ama wo HDL (High-Density Lipoprotein) dodow akɔ soro, a mfaso wɔ so ma wo nipadua no. Nea ɛsɛ sɛ woyɛ ara ne sɛ wobɛyɛ nsakrae kakraa bi a ɛnyɛ den wɔ w’asetra kwan mu.

Nokwarem no, ɛnyɛ asetra kwan nkutoo na ɛkyerɛ wo srade dodow. Wo awosu mu nkwaadɔm nso di dwuma. Ebia ebehia sɛ wonom nnuru na ama woatumi asiw wo srade a ɛwɔ wo mogya mu no ano. Nanso wo da biara da nneyɛe betumi aboa kɛse. Sɛ woyɛ nsakrae a ɛnyɛ den yi a, ebia wubetumi atew nnuru dodow a ɛsɛ sɛ wonom so na woatew asiane a ɛwɔ hɔ sɛ wubenya nsunsuanso bɔne no so.

Enti, momma yɛnhwɛ sɛnea yɛbɛtew srade dodow so na yɛabɔ bra pa.

1. Fa nnuan a trans srade wom no to awiei.

Sɛ yɛbɛka no tiawa a, trans srade yɛ srade a wɔde nsa ayɛ, srade a ɛnyɛ papa a ɛma wo srade bɔne (LDL) dodow kɔ soro na ɛma wo srade pa (HDL) so tew, na ebetumi ama asiane a ɛwɔ hɔ sɛ wubenya komayare ne akisikuru no ayɛ kɛse.

Ebia nnuan pii a ɛwɔ gua so nnɛ, titiriw bisket a wɔakyekyere, keeki, margarine ahorow bi, noodles a wɔayam no ntɛm, ne nnuan a wɔayam no mu dɔ no, na saa trans srade yi wɔ mu. Sɛ wotɔ biribi fi sotɔɔ mu a, kenkan nea wɔakyerɛw so no. Sɛ ɛka sɛ "partially hydrogenated oil" a, ɛkyerɛ sɛ trans srade wom. Twe wo ho fi saa nnuan yi ho sɛnea wubetumi biara.

2. Tew wo mu duru bi a ɛho nhia

Ɛho nhia sɛ wo mu duru so tew tɔn biako na ama wo srade a ɛwɔ wo mu no so atew. Sɛ wo mu duru boro so kakra a, sɛ wo so tew kilogram 4-5 pɛ a, ebetumi atew wo srade bɔne (LDL) dodow so bɛyɛ 8%.

Nanso eyi yɛ biribi a ɛsɛ sɛ woyɛ no nkakrankakra. Fa yɛ wo botae sɛ wobɛtew bɛyɛ kilo biako dapɛn biara. Sɛ wo mu duru so tew prɛko pɛ a, ɛnyɛ papa mma wo nipadua. Wo ne wo duruyɛfo nkasa mfa calories dodow a ɛfata ma wo mu duru, wo tenten, ne dwumadi dodow ho.

3. Fa apɔw-mu-teɛteɛ kakra da biara.

Sɛ woteɛteɛ w’apɔw mu nnɔnhwerew 2 1/2 dapɛn biara a, ɛboro so sɛ ɛbɛma wo srade pa (HDL) akɔ soro na ama wo srade bɔne (LDL) ne triglycerides no so atew. Sɛ wo nteɛteɛ w’apɔw mu da a, fi ase ketewaa bi. Simma 10 a wode nantew ntɛmntɛm da biara mpo yɛ mfiase pa. Paw apɔw-mu-teɛteɛ bi a w’ani gye ho. Sɛ nhwɛso no, nantew, mmirikatu, sakre, anaa asuguare. Sɛ woyɛ ɔkwasea dodo sɛ wo nkutoo wobɛyɛ a, kɔka w’adamfo bi ho. Ɛno bɛma ayɛ mmerɛw.

4. Fa fiber ka w’aduan ho

Nnuan a ahoɔdennuru a ɛtumi nwura mu pii te sɛ oats, apɔw-mu-teɛteɛ, bankye, atoko, akutu, jackfruit, plantain, spinach, ne banana mma yɛn nipadua ntumi nnye srade. Nhwehwɛmu ada no adi sɛ sɛ yɛde fiber gram 5-10 ka yɛn aduan ho da biara a, ɛtew LDL srade dodow so. Nnuan a ahoɔdennuru wom a wubedi no betumi aboa wo ma woate nka sɛ amee, na ɛno betumi aboa wo ma woadi mpɛn pii. Nanso nnni fiber pii prɛko pɛ. Saa a wobɛyɛ no betumi ama yafunu mu ayɛ wo yaw na wahoro. Enti fa fiber ka w’aduan ho nkakrankakra.

5. Fa wo su sɛ wubedi mpataa.

Bɔ mmɔden sɛ wubedi mpataa mprenu kosi anan dapɛn biara. Omega-3 srade a ɛwɔ mpataa mu no ye ma koma no yiye. Afei nso, sɛ wudi mpataa mmom sen nam kɔkɔɔ te sɛ nantwinam ne mprako nam a, wotew srade a ɛwɔ nam kɔkɔɔ mu no so. Eyi nso yɛ ade titiriw nti a ɛsɛ sɛ srade a ɛwɔ mogya mu no so tew. Nanso, mpataa akɛse bi te sɛ shark ne tilefish wɔ mercury pii. Eyi betumi ama asiane a ɛwɔ hɔ sɛ obi benya komayare no ayɛ kɛse. Enti di mpataa nketewa te sɛ sardines, mackerel, ne herring.

6. Fa Ngodua Ngo di dwuma

Sɛ wode ngodua ngo di dwuma sen bɔta anaa margarine wɔ wo aduannoa mu anaasɛ wode bedi dwuma wɔ salad so a, wubetumi atew wo LDL srade so bɛyɛ 15%. Eyi te sɛ nkɛntɛnso a aduru a srade nnim a wɔnom nya no. Srade "pa" a ɛwɔ ngodua ngo mu no ye ma wo koma yiye. Sɛ ɛbɛyɛ yiye a, paw "extra-virgin" ngodua ngo. Esiane sɛ wɔnyɛ ho adwuma pii nti, nneɛma a ɛko tia ɔyare mmoawa pii wom.

7. Di nnuaba.

Nnuadewa pii te sɛ akutu, almond, ne atoko betumi atew LDL srade so. Eyi te saa efisɛ nnuru a wɔfrɛ no sterols wɔ mu . Te sɛ fiber no, saa sterols yi nso tumi siw nipadua no kwan sɛ ɛbɛtwe srade. Nanso kae sɛ nnuaba mu ahoɔdennuru dɔɔso. Enti nnnidi pii. Nsa biako pɛ da biara dɔɔso.

8. Yi adwennwen fi hɔ

So wunim sɛ sɛ wo ho yeraw wo a, wo srade a ɛwɔ wo mu no betumi akɔ soro mpofirim? Enti ma w’adwene nyɛ wo dɛ. Kenkan nwoma pa, kasa kyerɛ w’adamfo, tie dwom, anaa yɛ biribi te sɛ yoga anaa adwendwene. Saa nneɛma yi bɛboa wo ma woadi wo srade dodow so.

9. Fa nnuhuam gu aduan mu

Ɛnyɛ sɛ nnuhuam te sɛ galik, ginger, sinamon, ɛmo, ne coriander a ɛho nhia wɔ yɛn adididan mu no ma aduan yɛ dɛ nko, na mmom ɛboa ma srade a ɛwɔ nipadua no mu no so tew nso. Nhwehwɛmu ada no adi sɛ sɛ wodi clove biako anaa galik fã da biara a, ebetumi atew srade a ɛwɔ mogya mu no so bɛyɛ 9% . Sɛ wode nnuhuam ka aduan ho a, ɛboa nso ma wodi aduan ho akɔnnɔ so, na ɛno betumi aboa ma wo mu duru so atew.

10. Gyae sigaretnom koraa

Sigaretnom ma srade bɔne (LDL) kɔ soro na ɛma srade pa (HDL) so tew. Sɛ wugyae sigaretnom a, srade a ɛwɔ wo mu no bɛkɔ anim.Nhwehwɛmu bi kyerɛe sɛ nnipa a wogyaee sigaretnom huu sɛ wɔn srade "pa" dodow kɔɔ soro 5% wɔ afe biako mu. Afei nso, sɛ wonnom sigaret mpo a, wusiw a wɔde di dwuma a wobɛhome no betumi ama wo srade bɔne a ɛwɔ wo mu no akɔ soro. Enti twe wo ho fi mmeae a nkurɔfo nom sigaret.

11. Nya serew pa!

Ɔserew te sɛ aduru. Sɛ yɛserew a, srade pa a ɛwɔ yɛn nipadua mu (HDL) no kɔ soro. Enti fa anigyede bi ka w’asetra ho. Hwɛ sini a ɛyɛ serew, wo ne wo nnamfo gye w’ani, wo ne abofra ketewa bi nni agoru. W’adwene a wobɛma w’ani agye nso ho hia na ama woanya asetra a ahoɔden wom.

Bere a woreyɛ eyinom nyinaa no, ɛho hia sɛ wobɛkɔ w’abusua oduruyɛfo nkyɛn akɔhwehwɛ afotu na ama woanya wo srade dodow ho ntease a edi mu na sɛ ɛho hia a, wohwehwɛ ayaresa.