Momma yensua srade (triglycerides) a ɛwɔ wo mogya mu ne sɛnea ɛka koma no ho ade.

So woahwɛ mogya mu nhwehwɛmu amanneɛbɔ bi nnansa yi? Afei ebia woahu nsɛmfua `` Cholesterol`` ne `` Triglycerides`` . Ɛwom sɛ nnipa pii ka srade ho asɛm de, nanso wonnim nea triglycerides yɛ yiye. Enti, dɛn ne saa triglycerides yi? Dɛn nti na ɛho hia saa ma yɛn koma akwahosan? Momma yɛnka wɔn ho asɛm nkɔ akyiri kakra nnɛ.

Dɛn ne triglycerides?

Sɛ yɛbɛka no tiawa a, triglycerides ne srade titiriw a ɛwɔ yɛn mogya mu. Sɛ wudidi a, wo nipadua no dan calories a ɛboro so a efi saa aduan no mu, calories a wɔmfa nni dwuma mma ahoɔden ntɛm ara no ma ɛbɛyɛ triglycerides na ɛkora so wɔ srade nkwammoaa mu. Akyiri yi, sɛ wuhia ahoɔden a, hormone ahorow yi saa triglycerides yi fi adi.

Enti, yɛn nipadua hia eyinom bi na ama yɛanya ahoɔden na ama yɛakɔ so ayɛ adwuma da mũ no nyinaa. Nanso, ɔhaw no fi ase bere a eyinom pii boaboa ano wɔ mogya no mu no . Sɛ triglyceride dodow a ɛwɔ mogya no mu dɔɔso sen sɛnea ɛte daa a, yɛfrɛ tebea yi hypertriglyceridemia . Sɛ wɔansa saa tebea yi yiye a, ebetumi asɛe wo koma ne wo mogya ntini kɛse.

Abusuabɔ bɛn na ɛda triglycerides ne komayare ntam?

Afei ebia woredwen ho sɛ, “Ɛyɛ, dɛn na ɛba koma no so bere a saa triglycerides yi dɔɔso no?” Nokwarem no, hypertriglyceridemia yɛ tebea a ebetumi ama obi anya koma ne ntini mu yare.Asiane a ɛwɔ hɔ sɛ obi benya `(Koma ne Ntini mu yare)` no kɔ soro kɛse. Sɛ nhwɛsoɔ no, sɛ wo triglycerides `(Triglycerides)` dodoɔ boro 200 mg/dL (milligrams per deciliter) a, nhwehwɛmu kyerɛ sɛ ɛbɛyɛ sɛ wobɛwu wɔ koma ne ntini mu yareɛ mu sene obi a ne dodoɔ teɛ.

Nyansahufo da so ara resua abusuabɔ pɔtee a ɛda hypertriglyceridemia ne koma akwahosan ntam ho ade . Nanso nea yenim ne sɛ dodow a triglycerides a ɛwɔ wo mogya mu no dɔɔso no, dodow no ara na asiane a ɛwɔ hɔ sɛ wubenya tebea bi a wɔfrɛ no atherosclerosis . Ɛyɛ mmerɛw yiye. Bere kɔ so no, srade a wɔfrɛ no plaque no boaboa ano wɔ wo ntini mu. Ɛte sɛ nkannare a ɛreyɛ ayɛ kɛse wɔ nsu afiri dedaw bi mu bere a bere kɔ so no.

Tebea horow a emu yɛ den bɛn na ntini mu yare betumi de aba?

• Carotid ntini mu yare: Eyi ne bere a srade boaboa ano wɔ ntini atitiriw a ɛde mogya kɔ w’amemene mu (carotid ntini ahorow) no mu, na ɛma ɛyɛ teateaa. Eyi ne ade titiriw a ɛde ɔyare a ɛma obi hwe ase ba .
• Coronary artery disease: Eyi ne bere a srade boaboa ano wɔ coronary arteries a ɛde mogya kɔ koma no mu no mu. Eyi betumi ama obi anya komayare .
• Ntini a ɛwɔ akyi no mu yare: Wɔ tebea yi mu no, srade boaboa ano wɔ ntini a ɛde mogya kɔ anan ne abasa no mu no mu. Eyi betumi ama anan ayɛ yaw bere a yɛnantew no.

Bere kɔ so no, sɛ wɔansa tebea horow yi yiye a, ɛda adi sɛ ɛbɛdan biribi a ɛde nkwa to asiane mu, te sɛ komayare anaa akisikuru.

So triglycerides a ɛdɔɔso no kyerɛ komayare?

Dabi, triglycerides a ɛdɔɔso nyɛ ade a ɛde komayare ba . Nanso, wɔyɛ ade a emu yɛ den yiye a ɛde komayare ba. Sɛ yɛbɛka no tiawa a, wɔkyerɛ sɛ ɛda adi sɛ wubenya komayare sen obi a triglyceride dodow a ɛfata wom.

Cholesterol a ɛdɔɔso yɛ asiane titiriw foforo a ɛfa mogya mu srade ho. Ebia nnipa binom wɔ triglycerides a ɛdɔɔso ne srade a ɛdɔɔso nyinaa. Sɛ eyi ba a, asiane a ɛwɔ hɔ sɛ obi benya komayare no kɔ soro kɛse mpo.

So triglycerides siw mogya ntini mu ankasa?

Ɛyɛ asɛm a ɛyɛ den kakra. Triglycerides nka srade a ɛyɛ nnam a ɛbata mogya ntini afasu ho, a wɔfrɛ no plaque no ho. Nanso, nyansahufo ahu sɛ sɛ obi nya triglycerides pii a, ɛma asiane a ɛwɔ hɔ sɛ obenya ntini mu yare no yɛ kɛse. Enti abusuabɔ bɛn na ɛda abien no ntam?

Susuw ho saa kwan yi so. Sɛ wudi aduan bi wie a, wo nipadua no mu nneɛma a ɛsakra no sɛe aduannuru a ɛwɔ saa aduan no mu na ɛma nipadua no tumi de di dwuma. Eyi yɛ adeyɛ a ɛho hia a ɛma yɛn ahoɔden na ɛboa wɔ nipadua no dwumadi ahorow mu. Nanso, sɛ wɔpaapae saa triglycerides yi mu a, wogyaw nneɛma bi a efi mu ba. Nyansahufo frɛ eyinom “nneɛma nketenkete a aka.” Nneɛma te sɛ srade ne srade a aka wɔ saa nneɛma nketenkete yi mu. Kan no na wɔde triglycerides afrafra saa nneɛma nketenkete yi mu wɔ protein ahorow soronko a wɔfrɛ no lipoproteins mu .

Fa no sɛ abofra ketewaa bi rebue awoda akyɛde. N’ani agye yiye sɛ obeyi krataa a wɔde kyekyere nneɛma ho no na wayi agode no afi mu. Nanso, nkrataa a atetew no hwe fam kɛkɛ, ɛnte saa? Ɛno ne nea saa nneɛma nketenkete a aka yi yɛ. Ɛnyɛ nipadua no so mfaso tẽẽ, nanso ɛsensɛn mogya no mu. Saa nneɛma nketenkete yi hyɛn mogya ntini no mu, ɛma ɔfe, na ɛboa ma saa srade a ɛwɔ hɔ a wɔfrɛ no plaques no fi ase yɛ.

Enti, ɛwom sɛ triglycerides ntumi nkɔ mogya ntini no afasu ho tẽẽ de, nanso ɛma tebea bi a ɛnteɛ ma nneɛma nketenkete afoforo a epira bɛkɔ akɔhyɛ hɔ. Ɛno ne ade titiriw nti a ntini mu yare no ba.

Triglycerides dodow bɛn na ebetumi ama obi anya komayare?

Mpɛn pii no, sɛ wo triglyceride dodow boro 200 mg/dL , ɛma asiane a ɛwɔ hɔ sɛ wubenya komayare anaa akisikuru no yɛ kɛse. Enti, ɛsɛ sɛ yɛn nyinaa bɔ mmɔden sɛ yɛbɛma yɛn triglyceride dodow akɔ fam sen 150 mg/dL .

Nokwarem no, sɛnea ɛbɛyɛ na asiane a ɛwɔ hɔ sɛ obi benya komayare no so atew bio no, eye sɛ wɔbɛma triglyceride dodow akɔ fam sen 100 mg/dL .

Ɔkwan bɛn so na wɔbɛtew triglycerides so ntɛmntɛm?

Nsakrae a ɛba w’aduan ne w’asetra mu no betumi aboa ma wo triglyceride dodow so atew wɔ asram kakraa bi mu. Nanso, ade a edi kan ne sɛ wubehu nea enti a wo triglyceride dodow dɔɔso saa. Hypertriglyceridemia betumi de nneɛma ahorow bi aba. Eyinom bi ne:

• Aduan ho nneɛma (adidi a ɛnteɛ) .
• Asetra mu nneɛma (apɔw-mu-teɛteɛ, sigaretnom, nsa) .
• Ayaresa mu tebea horow bi (asikreyare, thyroid haw, asaabo mu yare) .
• Nnuru bi

Ade a edi kan a ɛsɛ sɛ woyɛ bere a wuhu sɛ wo triglyceride dodow dɔɔso ara pɛ ne sɛ wobɛkɔ wo duruyɛfo nkyɛn. Obebisa wo nsɛm kakraa bi, ahwɛ w’aduruyɛ ho abakɔsɛm mu, na wahu nea ɛde triglyceride dodow a ɛkɔ soro mpofirim no bae.

Afei, wo duruyɛfo bɛboa wo ma woayɛ nhyehyɛe bi a wode bɛma wo triglyceride dodow asan akɔ nea ɛfata. Ebia nnuru a wode bɛtew wo triglycerides so ka nhyehyɛe yi ho, titiriw sɛ wo dodow kɔ soro yiye a. Anaasɛ, ebia nea ɛka ho ne aduruyɛ mu tebea bi a ɛda adi a wɔbɛsa.

Wo duruyɛfoɔ nso bɛtu wo fo wɔ aduane ne w’asetena mu nsakraeɛ ho. Ɛyɛ papa bere nyinaa sɛ wubedi wo duruyɛfo ankasa afotu akyi. Nanso, momma yɛnhwɛ akwankyerɛ ahorow bi a ɛfa nneɛma nyinaa ho a nhwehwɛmu ada no adi sɛ ɛboa ma triglycerides so tew.

Nsakrae a ɛba aduan mu a ɛboa ma triglycerides so tew

“Atamfo” atitiriw anan wɔ aduan mu a ɛma triglyceride dodow kɔ soro:

• Nsaden
• Srade a ɛnyɛ papa(Titiriw srade a ɛyɛ saturated ne trans) .
• Carbohydrates a ɛnyɛ den/wɔayɛ no yiye (abodoo, nnuan a asikre wom) .
• Asikre ( asikre a wɔde ka aduan ne anonne ho) .

Enti, eyinom a wobɛkwati sɛnea wubetumi biara no bɛboa wo kɛse ma woatew wo triglycerides so na ama woakɔ so ayɛ nea ɛfata.

Nneɛma bi a wubetumi ayɛ de atew triglycerides so wɔ nnuan akuw atitiriw anum no mu ni:

Aduaba:

• Paw nnuaba a wɔayɛ no foforo .
• Paw nnuaba a wɔahyɛ no nwini a asikre biara nka ho anaa nnuaba a wɔde ahyɛ toa mu wɔ nnuaba nsu mu. Siesie nsu no mu ansa na woadi.
• Fa nnuaba a ayow (te sɛ date ne prunes) to kuruwa biako (kuruwa 1⁄4) so ​​da biara, efisɛ asikre dɔɔso wɔ nnuaba a ayow mu sen nnuaba a wɔayɛ no foforo.
• Mfa asikre anaa nneɛma foforo a ɛma ɛyɛ dɛ nka nnuaba no ho.

Atosodeɛ:

• To nhabannuru a starch wom (te sɛ ɛmo, ɛmo, atoko, ne peas) ano hye ma ɛnyɛ kuruwa 1⁄2 bere koro mu.
• To ɛmo a wɔato a nwoma wom no ano hye ma ɛnyɛ bɛyɛ gram 85 (bɛyɛ nea wubetumi akura mu wɔ wo nsam).
• Fa nhabannuru a ɛyɛ ahabammono, atoko, ne nhabannuru afoforo a starch kakraa bi na ɛwom pii ka w’aduan ho.

Nnuan a wɔde yɛ aburow:

• Fa aburow a wɔayam te sɛ atoko, bulgur, couscous, atoko, ne awi mmoawa di dwuma sɛ aduan a wɔde ka ho.
• Sɛ worepaw aburow a ɛyɛ hyew ne nea ɛyɛ nwini ama anɔpaduan a, paw nea anyɛ yiye koraa no, aduan mu ahoɔdennuru gram 5 wom wɔ aduan biara mu.
• Afei nso, paw aburow a asikre ntra gram 8 wɔ aduan biara mu.
• Sɔ awi pasta anaa aburow a ɛyɛ bruu hwɛ sen sɛ wode bedi aburow.
• Sɛ woretɔ nneɛma te sɛ paanoo, krak, ne aburow a, di kan hwɛ nea wɔakyerɛw so no hwɛ sɛ wɔakyerɛw nneɛma yi mu biako: Oats a wɔde aburow a wɔayam, Atoko, Atoko, Aburow, anaa Awi.
• To aburow a wɔayɛ no yiye ano hye. Ebi ne esiam fitaa, semolina, paanoo fitaa, keeki, ne bisket.

Protein a ɛwɔ nipadua mu:

• Fa mpataa a omega-3 srade a ahoɔden wom (te sɛ salmon, mackerel, herring, tuna, ne sardines) wom ka w’aduan ho anyɛ yiye koraa no mprenu dapɛn biara.
• Paw nam a ɛnyɛ den (akokɔ nufu, nantwinam a wɔatwitwa a ɛnyɛ den) na kwati nam a srade wom (mprako nam, soseji, nam a wɔayam).
• Yi srade ne were a wotumi hu fi nam mu ansa na woanoa.
• Atoko (atoko, chickpeas, green beans, peas) yɛ protein fibea pa.

Nnuan a wɔde nufusu yɛ:

• Paw yogurt a ɛnyɛ dɛ pii sen yogurt a wode di dwuma daa.
• Paw nufusu ne kyiisi a srade nnim anaasɛ srade nnim.

Nea etwa to no, ma ɛnyɛ wo su sɛ wobɛkenkan nneɛma a wɔakyerɛw so bere a woretɔ nneɛma no. Yɛtaa di nnuan a asikre pii wom a yennim mpo. Sɛ nsɛmfua a ɛwɔ aseɛ ha yi mu biara pue wɔ nneɛma a wɔde yɛ aduane ne anonneɛ a wɔakyekyere no mfitiaseɛ a, ɛkyerɛ sɛ asikre a ɛnyɛ den pii wɔ aduane no mu. Tow nnuan yi ano hye anaasɛ yi fi hɔ sɛ wubetumi a:

• Sukrose a wɔfrɛ no sucrose
• Glucose a ɛwɔ nipadua no mu
• Fructose a wɔde yɛ aduan
• Atoko a wɔde yɛ srade
• Atoko srade a fructose pii wom
• Maltose na ɔkyerɛwee
• Ɛwo (ɛwom sɛ ɛyɛ abɔde de, nanso ɛnyɛ papa sɛ wobɛnom pii) .
• Molasses/Treacle (a anohyeto ahorow wom) .

Ebia wɔakyerɛw nneɛma a wɔde yɛ nneɛma anaa nneɛma a wɔde ahyɛ mu no so sɛ “srade nnim.” Ɛho hia sɛ wotew srade a wudi nyinaa so. Nanso, ma ɛntra w’adwenem sɛ asikre pii taa wɔ aduan a wɔde yɛ aduan a ɛyɛ dɛ a wɔakyerɛw so sɛ “srade nnim” no mu sen wɔn mfɛfo a srade wom no, na ebetumi anya calories dodow a ɛte saa ara. Enti, to saa aduan a wɔde yɛ aduan a ɛyɛ dɛ yi ano hye anaa hwehwɛ nneɛma a ahoɔden wom a wɔde besi ananmu, te sɛ nnuaba a wɔayɛ no foforo anaa nsukyenee a asikre nnim.

Asetra mu nsakrae a ɛboa ma triglycerides so tew

Nsakrae a wɔyɛ wɔ asetra mu nso ho hia na ama triglycerides a ɛba fam no so atew. Nsakrae ahorow bi fa bere ne aduan ko a wudi ho. Afoforo nso fa wo da biara da nneyɛe ho. Ma afotu yi ntra w’adwenem:

• Kwati sɛ wubedi anadwo dasum. Wie w’anwummere aduan nnɔnhwerew 2-3 ansa na woada.
• Mma nntwa adidi so. Sɛ woyɛ saa a, ɛbɛsɔ wo ahwɛ sɛ wubedidi boro so bere foforo.
• Di nnuan nketenkete a wotaa di da mũ no nyinaa. Wɔ w’aduan atitiriw abiɛsa akyi no, anyɛ yiye koraa no, nya nnuan abien a ahoɔden wom.
• Yɛ apɔw-mu-teɛteɛ daa. Paw apɔw-mu-teɛteɛ bi a w’ani gye ho na anyɛ yiye koraa no yɛ no simma 30 da biara. Nneɛma te sɛ nantew a ɛyɛ ntɛmntɛm, mmirikatu, sakre, anaa asuguare ye.
• Nantew sɛnea wubetumi biara wɔ wo da biara da akwantu mu. Fa wo kar si akyirikyiri kakra, fa antweri no di dwuma sen sɛ wode elevator bedi dwuma, na gye w’ahome simma anum nantew bere a woreyɛ adwuma.
• Sɛ wonom sigaret a, gyae.
• To nsanom ano hye anaasɛ gyae koraa.

Awiei koraa no, biribi a ɛsɛ sɛ yesusuw ho.

Triglycerides yɛ biribi a yɛn nipadua hia, nanso te sɛ biribiara no, sɛ ɛboro so a, ebetumi ama asiane a ɛwɔ hɔ sɛ wubenya komayare no ayɛ kɛse. Sɛ wo triglyceride dodow dɔɔso a, wo ne wo duruyɛfo nkasa mfa nneɛma afoforo a ɛde komayare ba a ebia wowɔ ne nea wubetumi ayɛ de atew asiane a ɛwɔ hɔ no so ho asɛm.

Mpɛn pii no, nsakrae nketenkete a wɔbɛyɛ wɔ aduan ne asetra mu no betumi ama nsakrae kɛse aba. Ade a ɛho hia sen biara ne nea ɛkɔ so daa. Fa nsakrae nketenkete fi ase na yɛ da biara da. Fa suban pa pii ka ho nkakrankakra. Ka wo botae ahorow ho asɛm kyerɛ w’abusuafo ne wo nnamfo, sɛnea ɛbɛyɛ a wobetumi aboa wo wɔ w’akwantu no mu. W’akwahosan wɔ wo nsam!

` Triglycerides, komayare, srade, ntini mu yare, aduan pa, apɔw-mu-teɛteɛ, mogya mu srade