So wo duruyɛfo ka kyerɛɛ wo sɛ wo mogya mu nhwehwɛmu a wɔyɛe nnansa yi no kyerɛ sɛ triglycerides dɔɔso ne srade a ɛdɔɔso nso? Nnipa pii nsusuw triglycerides ho pii. Nanso nokwarem no, ɛne nyarewa a emu yɛ den te sɛ komayare ne akisikuru wɔ abusuabɔ tẽẽ. Nanso mma ɛnhaw wo, asɛmpa no ne sɛ, sɛ woyɛ nsakrae bi wɔ w’aduan mu na woteɛteɛ w’apɔw mu kakra a, wubetumi atew wo triglyceride dodow so kɛse. Nokwarem no, wubetumi atew wo triglyceride dodow so 20% kosi 50%.
Kae sɛ, aduan biara a wubedi no betumi ama wo koma akwahosan atu mpɔn anaasɛ asɛe. Nea wobɛpaw no yɛ wo dea!
Sɛ yɛbɛka no tiawa a, dɛn ne triglyceride?
Triglycerides yɛ srade bi a ɛwɔ yɛn mogya mu. Sɛ yedidi a, yɛn nipadua no dan calories a ɛboro so a ɛwɔ saa aduan no mu no ma ɛbɛyɛ triglycerides na ɛde sie srade nkwammoaa mu de adi dwuma de anya ahoɔden akyiri yi. Nanso sɛ yedi pii sen nea yehia, titiriw nnuan a asikre ne starch pii wom (te sɛ paanoo, aburow, ne anonne a ɛyɛ dɛ) a, saa triglyceride dodow a ɛwɔ mogya no mu yi kɔ soro a ɛho nhia. Eyi ma asiane a ɛwɔ hɔ sɛ wobenya nyarewa te sɛ komayare ne ɔyare a ɛma obi hwe ase no yɛ kɛse .
Enti ma yɛnhwɛ sɛnea yebesiesie nnuan bi a ɛbɛboa ma yɛadi tebea yi so.
Anɔpaduan nnuan a ɛma koma nya ahoɔden
Momma yɛmfa gyinaesi a ɛfata mfi da no ase. Anɔpaduan ho nyansahyɛ ahorow bi a wubetumi asɔ ahwɛ ni.
| Anɔpa aduane | Sɛnea wɔyɛ ne nea ɛwɔ mu |
|---|---|
| Oats ne nnuaba | Noa oats kuruwa 1/2 ne nufusu a srade nnim kuruwa 1. Fa walnuts a wɔatwitwa tablespoon 1 ne nnuaba kuruwa 1 a wopɛ (strawberry, blueberries) gu so. |
| Egg sandwich | Fa ɛmo 1 (anaasɛ ɛmo fitaa 2), tomato a wɔatwitwa, akutu, ayɛyɛde, ne nsenia yɛ omelet. Fa gu paanoo a wɔde aburow ayɛ a wɔakyekyɛm abien ntam. Fa borɔdɔma ketewaa bi di dwuma. |
| Yogurt ne nnuaba | Fa yogurt a srade nnim kuruwa 1, aburow a ahoɔdennuru pii wom, banana anaa mango kuruwa biako, ne almond kakraa bi fra. |
| Abodoo a wɔde salmon ayɛ | Fa cream cheese a srade nnim kakra petepete bagel a wɔde aburow ayɛ anaa paanoo a wɔayam so, na fa salmon a wɔayam no wusiw srasra gu so. Fa akutu a wɔayam no kuruwa biako di dwuma. |
Awia aduan a ɛtew komayare ho asiane so
Awia aduan a ɛyɛ dɛ na ahoɔden wom a wubetumi ayɛ na wode akɔ ni.
| Awia aduane | Sɛnea wɔyɛ ne nea ɛwɔ mu |
|---|---|
| Nnuadewa soup ne salad | Kuruwa 1 a wɔde akutu, atoko, anaa nhabannuru a wɔadi afra ayɛ soup a srade nnim. Salad nkuruwa 2 a wɔde nhabannuru a ɛyɛ ahabammono tuntum te sɛ spinach, karɔt, broccoli, ne tomato ka ho. Fa salad a wɔde ngodua ngo ayɛ di dwuma. |
| Tuna sandwich | Fa tuna a wɔde ahyɛ toa mu kakra, mayonnaise a srade nnim tablespoon biako, onion a wɔatwitwa, ne pickles kakraa bi petepete paanoo a wɔde aburow ayɛ 2. Sɛ wopɛ a, fa apɔw-mu-teɛteɛ anaa pear a ɛyɛ tratraa gu so. |
| Akokɔ ne nhabannuru a wɔde frafra mu | Fa akokɔ anaa tofu a wɔayam bi fra nhabannuru (ban, karɔt, kabege) mu. Fa aburow a ɛyɛ bruu anaa noodles a wɔayam no yiye kuruwa 1/2 ka ho. |
Anwummere aduan a ɛma triglyceride so tew
Ɛho hia yiye sɛ wobɛma anwummere aduan ayɛ mmerɛw.
| Adidie | Sɛnea wɔyɛ ne nea ɛwɔ mu |
|---|---|
| Akokɔ a wɔayam | Akokɔ a wɔayam a wɔayi ne were, ɛmo a wɔanoa, ne broccoli a wɔanoa kuruwa biako. |
| Mpataa ne couscous | Salmon anaa calamari a wɔde ngodua ngo kakra a wɔayam. Fa asparagus a wɔanoa ne couscous kuruwa 1/2 di dwuma. |
| Pasta a wɔde aburow a wɔayam no nyinaa ayɛ | 1 kuruwa a wɔde awi a wɔayam ayɛ pasta. Fa tomato sauce, nhabannuru te sɛ nsenia, zucchini, ne turkey a wɔayam a ɛnyɛ den kakra anaa tofu ka ho. |
Nsɛm titiriw bi a wɔakyerɛw afa nsa ho
To nsa a wobɛnom ano hye ma mmea anom biako da biara na mmarima nso anom abien. Nanso, sɛ wo triglyceride dodow boro 200 mg/dL a, ɛbɛyɛ papa sɛ wubegyae nsa nom koraa. Ɛho hia sɛ wo ne wo duruyɛfo kasa fa eyi ho.
Wobɛyɛ dɛn asiesie aduan a ɛfata wo?
Worentumi nni ade koro da biara da, enti ma nneɛma atitiriw yi ntra w’adwenem bere a woresiesie nnuan a w’ani gye ho no.
- Mprɛte no mmara: Fa w’adwene kyekyɛ wo prɛte no mu afã 4.
- Fa nhabannuru ne nnuaba hyɛ afã abien (prɛte no fã) ma .
- Fa aburow a wɔayam (aburow a ɛyɛ bruu, buckwheat, oats, paanoo a wɔde aburow ayɛ) hyɛ ɔfã biako (ɔfã bi) ma.
- Fa protein a srade nnim (mpataa, akokɔ a onni were, atoko, akutu, ɛmo fitaa) hyɛ fã a aka no ma (bere tiaa bi).
- Twe wo ho fi nneɛma "fitaa" ho: Tew nnuan a wɔayɛ no yiye (abodoo fitaa, buns), asikre, nnɔkɔnnɔkɔwade, ne anonne a ɛyɛ dɛ a wudi so sɛnea wubetumi. Eyinom ma triglyceride dodow kɔ soro tẽẽ.
- Paw srade pa:Nnuan a srade a ahoɔden wom pii wom, titiriw omega-3s betumi aboa ma triglycerides so atew. Fa mpataa a srade wom te sɛ salmon ne tuna, flaxseed, ne walnuts ka w’aduan ho.
- Kwati srade bɔne: Kwati nam kɔkɔɔ, nneɛma a wɔde yɛ paanoo, ne nnuan a wɔakyekyere a trans srade wom (sɛ wɔakyerɛw so sɛ ‘hydrogenated oil’ , ntɔ saa aduan no).
- Hwɛ yiye bere a worepaw nufusu nnuan no: paw nufusu a srade nnim anaa nea srade nnim, yogurt, ne kyiisi.
Sɛ ɛyɛ den ma wo sɛ wobɛbata saa aduan yi ho a, wo ne wo duruyɛfo anaa aduan ho ɔbenfo a ɔfata nkasa. Wobetumi aboa wo ma woayɛ aduan ho nhyehyɛe a ɛtew triglyceride so a ɛfata wo.
Nkrasɛm a Wɔde Kɔ Fie
- Triglyceride dodow a ɛkɔ soro yɛ tebea a emu yɛ den a ɛma asiane a ɛwɔ hɔ sɛ obi benya komayare ne ɔyare a ɛma obi hwe ase no yɛ kɛse.
- Wobetumi atew saa dodow yi so kɛse denam w’aduan a wobɛsakra ne apɔw-mu-teɛteɛ nkutoo so.
- Tow carbohydrates a ɛnyɛ den te sɛ asikre, paanoo, ne anonne a ɛyɛ dɛ ano hye, na di aburow a wɔayam, nhabannuru, ne nnuaba pii.
- Fa mpataa ne nnuaba ka w’aduan ho, a srade a ahoɔden wom (omega-3) wom. Kwati nnuan a wɔayɛ no foforo ne srade bɔne.
- To nsa a wonom no ano hye. Sɛ wo triglyceride dodow dɔɔso yiye a, wo ne wo duruyɛfo nkasa mfa nsa a wobɛtew so koraa ho.
- Bere nyinaa kɔ wo duruyɛfo nkyɛn ansa na woafi aduan ho nhyehyɛe biara ase anaasɛ sɛ wowɔ w’akwahosan ho dadwen bi a.
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