So wo duruyɛfo ka kyerɛɛ wo sɛ wo mogya mu srade dodow kɔ soro kakra wɔ wo mogya mu nhwehwɛmu a woayɛ nnansa yi no mu, nanso ɛnkɔ soro dodo, na wowɔ ‘ɔhye’ mu? Ɛyɛ ade a ɛfata sɛ wobɛte ehu ne dadwen kakra nka bere a wote saa no. "Oh, so mewɔ srade a ɛkɔ soro mprempren?" ebia wubesusuw sɛ. Nanso mma ɛnhaw wo. Eyi te sɛ kɔkɔbɔ kanea a ɛdan kɔkɔɔ wɔ kar kanea so. Ansa na ɛbɛyɛ kɔkɔɔ, a ɛkyerɛ sɛ wo srade dodow "kɔ soro" no, wowɔ hokwan a eye sen biara sɛ wobɛsakra w'asetra kwan na woasan akɔ dodow a ɛfata mu.
Sɛ yɛbɛka no tiawa a, sɛ wo srade dodow nyinaa yɛ miligram 200 kosi 239 wɔ deciliter biara mu (mg/dL) a, ɛno ne nea yɛfrɛ no ‘borderline’ cholesterol. Nanso oduruyɛfo nnyina saa dodow no nkutoo so nsi gyinae. Obesusuw nneɛma pii ho, a wo srade "bɔne" ( LDL ), wo srade "papa" (HDL), sɛ ebia wowɔ tebea afoforo te sɛ asikreyare , mogya mmoroso , ne sɛ ebia wonom sigaret , ka ho, de ahu sɛ ebia wuhia ayaresa anaasɛ asetra mu nsakrae bɛdɔɔso.
Dɛn nti na ɛsɛ sɛ yesusuw srade a ɛwɔ mogya mu ho pii saa?
Cholesterol yɛ ade a ɛyɛ waxy, srade a yɛn nipadua hia. Yɛn mmerɛbo no na ɛma dodow a yehia no. Nanso yenya srade srade nso fi nneɛma te sɛ mmoa nneɛma mu . Ɔhaw ahorow fi ase bere a saa srade yi dɔɔso wɔ nipadua no mu no.
Fa no sɛ efĩ a ɛreyɛ ayɛ kɛse wɔ nsu paipu mu, srade a ɛboro so fi ase boaboa ano wɔ yɛn mogya ntini no afasu so. Wɔ aduruyɛ mu no, yɛfrɛ eyi ‘ atherosclerosis ’. Eyi ne ɔkwan a srade a ɛwɔ mogya mu no boaboa ano na ɛma mogya ntini no yɛ teateaa. Afei koma no nnya mogya a ehia no.
Awerɛhosɛm ne sɛ, yenhu srade a ɛdɔɔso ho sɛnkyerɛnne biara. Ɛte sɛ ɔtamfo a ɔyɛ komm. Ɛno nti na wɔkamfo kyerɛ sɛ anyɛ yiye koraa no, wɔhwɛ wo srade dodow pɛnkoro wɔ mfe 5 biara mu no.
Ebia nnipa binom bɛte wɔn koko mu yaw (angina). Nanso ebedu saa bere no, mogya ntini no ayɛ teateaa koraa. Sɛ mogya ntini bi siw koraa a, asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse koraa. Enti, nyansa wom sɛ wode mogya mu nhwehwɛmu behu wo dodow ansa na woatwɛn ama ɛno abam.
Momma yɛnte gyinapɛn ahorow a ɛwɔ srade ho amanneɛbɔ no mu ase.
Sɛ woyɛ cholesterol nhwehwɛmu (Lipid Profile) a, gyinapɛn ahorow pii wɔ hɔ. Sɛ wohwɛ srade dodow a ɛwɔ mu nyinaa a, ɛnnɔɔso. Gyinapɛn afoforo no ne nea ɛho hia ankasa. Ma yɛnhwɛ nea wɔyɛ.
| Cholesterol a ɛwɔ nipadua mu no su | Dɛn na ɛto so? |
|---|---|
| LDL (Lipoprotein a Ɛnyɛ Den) . | Eyi ne "srade bɔne" no. Ɛyɛ eyi na ɛdɔɔso wɔ mogya ntini no mu na ɛma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse. Ɛyɛ papa sɛ wobɛma saa dodow yi akɔ fam sɛnea wubetumi. |
| HDL (Lipoprotein a Ɛyɛ Den) . | Eyi ne "srade pa." Nea ɛyɛ ne sɛ ɛbɛfa srade bɔne a ɛwɔ mogya ntini mu no na ɛde akɔ mmerɛbo no mu. Afei mmerɛbo no yi fi nipadua no mu. Enti dodow a saa bo yi korɔn no, dodow no ara na eye. |
| Nnuru a wɔfrɛ no triglycerides | Eyi yɛ srade foforo a wohu wɔ mogya no mu. Wɔkora so sɛ srade nkwammoaa wɔ nipadua no mu. Saa bo yi a ɛkɔ soro nso ma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse. |
So gyinapɛn ahorow a ɛwɔ w’amanneɛbɔ no mu no te sɛ eyi?
Afei ma yɛnhwɛ asiane dodow a saa gyinapɛn ahorow yi mu biara gyina hɔ ma. Akyinnye biara nni ho sɛ ɛsɛ sɛ wugyina gyinapɛn ahorow yi so ne wo duruyɛfo kasa fa asiane a ɛwɔ mu no ho.
Mmea: Ɛsɛ sɛ ɛboro 50 mg/dL.
(Sɛ́ wobɛba fam wɔ saa gyinapɛn ahorow yi ase no yɛ asiane)
| Sɔhwɛ | Akwahosan level | Ɔhye so | Asiane kɛse |
|---|---|---|---|
| Cholesterol a ɛwɔ nipadua no mu nyinaa | Ennu 200 mg/dL | 200 – 239 mg/dL na ɛyɛ adwuma | Nea ɛboro 240 mg/dL |
| LDL (bɔne) srade a ɛwɔ nipadua mu | Ennu 100 mg/dL | 130 – 159 mg/dL na ɛyɛ adwuma | Sɛ ɛboro 160 mg/dL (bɛboro 190 no dɔɔso yiye) . |
| HDL (srade pa) a ɛwɔ mogya mu | |||
| Nnuru a wɔfrɛ no triglycerides | Ennu 150 mg/dL | 150 – 199 mg/dL na ɛyɛ adwuma | Bɛboro 200 mg/dL (bɛboro 500 no dɔɔso yiye) . |
Momma yɛnhyɛ nsakrae no ase wɔ adididan mu!
Beae a eye sen biara a wubetumi atew wo srade bɔne (LDL) so na ama wo srade pa (HDL) akɔ soro ne adididan. Ɔkwan a wofa so didi a wobɛsakra no betumi ama nsakrae kɛse aba.
- Tew nam kɔkɔɔ so: Tow nam a srade ne srade pii wom te sɛ nantwinam ne mprako nam ano hye. Paw nam a wɔatwitwa a ɛyɛ mmerɛw mmom. Twe wo ho fi nam a wɔayɛ no foforo te sɛ soseji ne bacon ho.
- Yi akokɔ were: Srade a ɛwɔ akokɔ mu no mu dodow no ara na ɛwɔ were no mu, enti yi were no ansa na woanoa.
- Di mpataa pii: Fa mpataa a srade wom te sɛ salmon, tuna, mackerel, ne sardines ka w’aduan ho anyɛ yiye koraa no mprenu dapɛn biara. Omega-3 srade a ɛwɔ saa nnuan yi mu no ye ma koma no yiye.
- Tow srade a ɛyɛ den: Tow nufusu a wɔde cream ayɛ, kyiisi, bɔta, mayonnaise, margarine, ne akutu ngo ano hye.
- Di nnuan a ahoɔdennuru pii wom: Di nnuan a ahoɔdennuru pii wom te sɛ oats, atoko, apɔw-mu-teɛteɛ, karɔt, bankye, ne kabege pii. Eyinom boa ma srade bɔne so tew.
- Fa ngo pa di dwuma: Fa srade a ɛnyɛ den te sɛ ngodua ngo ne canola ngo di dwuma sen sɛ wode bɔta ne shortening bedi dwuma de noa aduan. Nnuadewa te sɛ almond, cashews, ne avocado yɛ srade a ɛma koma no nya ahoɔden fibea pa.
Apɔw-mu-teɛteɛ ho hia.
Apɔw-mu-teɛteɛ betumi aboa kɛse ma wo srade dodow asan afi ‘ahye so’ akodu nea ɛfata mu.
Anyɛ yiye koraa no, fa wo ho hyɛ simma 30 apɔw-mu-teɛteɛ a emu yɛ den mu da biara, te sɛ nantew a ɛyɛ ntɛmntɛm, sakre so a wobɛtra , anaa asuguare. Fa yɛ wo botae sɛ wubewie simma 150 dapɛn biara.
Sɛ woteɛteɛ w’apɔw mu a, wo koma bɔ kɔ soro. Eyi ma wo srade “papa” (HDL) kɔ soro. Apɔw-mu-teɛteɛ bi a wobɛyɛ no ye sen sɛ worenyɛ hwee.
Momma yɛnkae nneɛma afoforo a ɛho hia nso.
Tew wo mu duru a ɛboro so
Sɛ wo mu duru boro so a, wo mu duru a wobɛtew so no betumi aboa ma wo srade a ɛwɔ wo mu no so atew. Sɛ wo nipadua mu duru so tew te sɛ 5% mpo a, ebetumi anya wo srade dodow so nkɛntɛnso pa. Sɛ wɔde ka aduan ne apɔw-mu-teɛteɛ ho a, ɛtɔ mmere bi a ebetumi atu mpɔn te sɛ nnuru a wɔnom.
Gyae sigaretnom nnɛ.
Sɛ wonom sigaret a, su no a wubegyae no betumi ama wo srade “pa” (HDL) dodow akɔ soro bɛyɛ 10%. Ɛnyɛ wo koma nko na ɛno yɛ mmoa kɛse na mmom wo nipadua nyinaa nso.
Kɔ so ne oduruyɛfo no nni nkitaho.
Sɛ wufi ase yɛ asetra mu nsakrae yi wie a, ɛsɛ sɛ wosan yɛ wo mogya mu nhwehwɛmu wɔ bere a wo duruyɛfo kamfo kyerɛ no mu. Eyi ho hia na woahu sɛ ebia nsakrae ahorow yi na ɛredi wo srade dodow so anaa. Ɛtɔ mmere bi a, ebia asetra mu nsakrae nkutoo rennɔɔso. Wɔ tebea horow a ɛtete saa mu no, ebia wo duruyɛfo betu wo fo sɛ fi ase nom nnuru (te sɛ statin) .
Nkrasɛm a Wɔde Kɔ Fie
- ‘Borderline cholesterol’ nyɛ biribi a ɛsɛ sɛ wosuro, ɛyɛ asiane ho kɔkɔbɔ. Mprempren ne bere a eye sen biara a ɛsɛ sɛ yɛyɛ ho biribi.
- Hwɛ hu sɛ wubehu LDL, HDL, ne Triglycerides dodow pɔtee a ɛwɔ wo srade ho amanneɛbɔ mu. Wo ne wo duruyɛfo nka ho asɛm.
- Sesa w’aduan. Tew ngo, nam kɔkɔɔ, ne nnuan a ɛyɛ nnuhwam so, na di mpataa, nhabannuru, nnuaba, ne nnuan a ahoɔdennuru wom pii.
- Apɔw-mu-teɛteɛ da biara da. Fa nyɛ wo su sɛ anyɛ yiye koraa no wobɛnantew simma 30 da biara.
- Sɛ wo mu duru boro so a, tew wo mu duru so. Sɛ wonom sigaret a, gyae nnɛ.
- Di oduruyɛfo no akwankyerɛ akyi pɛpɛɛpɛ. Sɛ ɛho hia a, fa nnuru sɛnea wɔakyerɛw ama wo no.
Cholesterol, borderline cholesterol , srade a ɛkɔ soro, komayare, LDL, HDL, triglycerides, srade dodow Sinhala, sɛnea wɔtew srade so, koma akwahosan
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