Ðe nèle wò ƒe 30-awo mea? Ðe nèdea kame edziedzi hedzea agbagba be yeanɔ lãmesẽ mea? Togbɔ be ele alea hã la, awɔ nuku na wò ne wò ɖɔkta lé ŋku ɖe wò ʋudodokpɔ me tsonu ŋu hegblɔ be, "Wò ʋumemi sɔ gbɔ vie." Ðewohĩ ànɔ ɖokuiwò biam be, "Aleke ʋumemi sɔ gbɔ ɖe ame abe nye ene?" Nyateƒeae nye be menye ame tsitsiwo ɖeɖekoe ʋumemi nye o. Ɣeaɖewoɣi la, aleke kee míeɖale lãmesẽ me o, míaƒe ʋumemi ate ŋu adzi ɖe edzi le nusiwo dzi míate ŋu aɖu o ta.
Nukatae ʋumemi va nɔa sɔhɛ me?
Zi geɖe la, míesusuna be nusi ko tae ʋumemi sɔ gbɔ ɖoe nye nuɖuɖu gbegblẽ kple kamemademade. Nyateƒee, gake menye eya koe nye susu si tae o. Le ame aɖewo gome la, domenyiŋusẽfianu mee nɔnɔme sia tsona. Ne míagblɔe tututu la, woyɔa esia be Ƒomea ƒe Ʋumemi ƒe Agbɔsɔsɔme . Kpuie ko la, esia nye nɔnɔme si tso dzidzime yi dzidzime, si nana ʋumemi gbegblẽ sɔa gbɔ ɖe ŋutilãa me.
Ðewohĩ èse ʋumemi ƒomevi eve siwo le míaƒe ʋu me ŋu nya kpɔ.
1. LDL (Low-Density Lipoprotein): Esiae nye nusi míeyɔna be "ʋumemi gbegblẽ." Ne nusiawo ƒo ƒu ɖe ŋutilã me la, woate ŋu aƒo ƒu ɖe míaƒe ʋukawo me eye woaxe wo. Esia koŋue hea dzidɔ vɛ.
2. HDL (High-Density Lipoprotein): Míeyɔa esia be "ʋumemi nyui" elabena ekpena ɖe ame ŋu wòɖea ʋumemi gbegblẽ si míedi o ɖa le ŋutilã me eye wòtsɔnɛ yia aklã me.
Ame si ŋu domenyiŋusẽfianu ƒe dɔléle abe Ƒomea me ʋumemi ƒe agbɔsɔsɔ fũ ene le la ƒe ŋutete dzi ɖena kpɔtɔna be wòaɖe LDL ʋumemi gbegblẽ sia ɖa le ʋu me. Eyata aleke kee woɖaɖua nu nyuie hedea kame o, ate ŋu asesẽ ŋutɔ be woaɖu woƒe ʋumemi ƒe agbɔsɔsɔ dzi atike manɔmee.
Nu vevitɔe nye be nànya kaba be nɔnɔme sia le ŋuwò. Emegbe àte ŋu aƒo nu kple wò ɖɔkta eye nàto atikewɔwɔ ƒe ɖoɖo nyuitɔ kekeake vɛ na wò.
Nuɖuɖumadzroame mefia be woaɖe asi le nuɖuɖu viviwo ŋu o!
Ne míese nya "ʋumemi si sɔ gbɔ" la, míesusuna be míaɖu mɔli si woɖa kple amagbe ʋɛ aɖewo siwo me ami mele o ko. Gake mehiã be wòanɔ nenema o. Nusi le vevie enye be míase nusi ɖum míele kple alesi míele nu ɖum gɔme .
Ame geɖe le agbagba dzem be yewoazu amagbeɖulawo le ŋkeke siawo me. Ema nye nu nyui aɖe. Gake menye nusianu si nèɖuna si me amagbewo mele o ye naa lãmesẽ o. Le kpɔɖeŋu me, nuɖuɖu siwo wobla ɖe agba me, siwo ŋu wotrɔ asi le siwo woŋlɔ ɖe wo dzi be "ami mesɔ gbɔ o" ate ŋu ayɔ fũ kple sukli, dze, kple nu bubu siwo mele lãmesẽ me o ŋutɔŋutɔ.
Eyata, ele be míabu tame vie ne míele nuɖuɖu tiam. Kpɔ kplɔ̃ sia ɖa.
| Nusiwo nàtsɔ akpe ɖe wò nuɖuɖu ŋu (Eat More) . | Nusiwo woaɖu kple ŋuɖɔɖɔɖo kple le agbɔsɔsɔ si sɔ me (Eat in Moderation) . |
|---|---|
| Atikutsetse kple amagbe yeyewo: De amagbe/salad ɖeka ya teti gbesiagbe. | Saturated Fat: Nuwo abe cheese, bɔta, akɔɖumi, lã dzĩ (nyilã, haƒoƒo). Mehiã be nàdzudzɔ keŋkeŋ o, ke boŋ ɖe agbɔsɔsɔa dzi kpɔtɔ. |
| Nuku Blibowo: Bli si ƒe amadede nye aŋutiɖiɖi, buckwheat, oats, bran bread. Fibre sɔ gbɔ ɖe esiawo me. | Nuɖuɖu siwo wobla ɖe agba me kple esiwo ŋu wotrɔ asi le: soseti, lãgbalẽgolo, noodles siwo wobla ɖe agba me, bisiklet, abolo. |
| Nuɖuɖu Siwo Me Fibre Gã Le: Mɔliwo abe lãmi, chickpeas, peas, kple beans ene. Esiawo kpena ɖe ame ŋu ŋutɔ le ʋumemi dzi ɖuɖu me. | Trans Fat: Woate ŋu akpɔ esiawo le nuɖuɖu siwo wofli nyuie, margarine, kple abolomenuwo me. Ƒo asa na wo alesi nàte ŋui. |
| Protein Siwo Le Numiemiewo Me: Soya, Tofu, Tempeh. | Nunono siwo me sukli le: Nunono viviwo, atikutsetse me nunono siwo wobla ɖe agba me. |
Tsɔe be cheese kakɛ aɖe dzro wò vevie. Enyo, ɖui. Gake le ɣeyiɣi ma ke me la, ɖu salad si me amagbe gbogbo aɖewo le le agba me. Emegbe èse vivi na wò eye nètsɔ nu nyui aɖe kpe ɖe eŋu na wò ŋutilã. Woyɔa esia be "dadasɔ."
Menye nuɖuɖu ɖeɖeko o, nu siawo hã le vevie ŋutɔ.
Numame bubu geɖewo li siwo le vevie abe nuɖuɖu ene ne wole ʋumemi dzi ɖuɖu ŋu bum.
Kamedede
Le kamedede gome la, mehiã be nàyi kamedeƒe aɖakɔ kpekpemewo o. Azɔlizɔzɔ sesĩe aɖabaƒoƒo 30 gbesiagbe, kamedede le aƒeme to kamedede ƒe dɔwɔnu aɖe zazã me, alo ne èlɔ̃a ɣeɖuɖu la, ɣeɖuɖu ɖe ha dzi hã nye kamedede nyui aɖe. Nu vevitɔe nye be nànɔ dɔ dzi gbesiagbe.. Dze egɔme kple nu suesuesuewo. Tso tso wò ɔfis zikpui dzi nàzɔ atsa. Ne anya wɔ la, zã atrakpuiawo ɖe ʋu si kɔa ame yia dzi teƒe. Tɔtrɔ sue siawo ahe nu gãwo vɛ le ɣeyiɣi aɖe megbe.
Te ɖa le numame gbegblẽwo ŋu.
- Sigaretnono: Atamanono nye nusi me afɔku le ŋutɔ na amesi ŋu ʋumemi sɔ gbɔ ɖo. Eɖea "ʋumemi nyui" (HDL) ƒe agbɔsɔsɔ dzi kpɔtɔna eye wògblẽa nu le ʋukawo ŋu, si wɔnɛ be dzidɔ ƒe afɔkua dzina ɖe edzi. Ne ènoa atama la, bia kpekpeɖeŋu be nàdzudzɔ. Enye kpekpeɖeŋu gãtɔ kekeake si nàte ŋu awɔ na ɖokuiwò.
- Aha sesẽ: Ne ènoa aha sesẽ la, noe le agbɔsɔsɔ si sɔ me. Ahanono fũu akpa menyo na wò ʋumemi ƒe agbɔsɔsɔ alo wò aklã o.
Wɔ dɔ ɖekae kple wò ɖɔkta.
Le amesiwo ŋu ʋumemi sɔ gbɔ ɖo le domenyiŋusẽfianu ta gome la, ɖewohĩ manya wɔ be woatsɔ nuɖuɖu kple kamedede ɖeɖeko aɖu edzi o. Ne edzɔ alea la, wò ɖɔkta aŋlɔ atike na wò . Statin nye atike siwo woŋlɔna na ame wu le nɔnɔme mawo me la dometɔ ɖeka.
Ame aɖewo vɔ̃na ne wose nya "atike." Wosusuna be, "Ðe wòahiã be mano atike le nye agbemeŋkekewo katã mea?" Gake ele be nàlé ŋku ɖe eŋu le mɔ bubu nu. Atike sia nye kpekpeɖeŋu bubu si kpena ɖe wò dzi ta, tsɔ kpe ɖe tɔtrɔ siwo wòwɔna le wò agbenɔnɔ ŋu.
Nu vevitɔe nye be nàƒo nu kple wò ɖɔkta gaglãa. Ðo dze kplii tso wò emetsonuwo, alesi nèle sesem le ɖokuiwò me, kple nyabiase ɖesiaɖe si le asiwò ŋu. Emegbe, mia kple wò ɖɔkta miewɔ ɖeka awɔ ɖoɖo aɖe si awɔ dɔ na mi wu.
Mlɔeba la, ne èva nya be ʋumemi sɔ gbɔ ɖe ye me la, menye wò agbe ƒe nuwuwu o. Bu eŋu be enye mɔnukpɔkpɔ na wò be nàde ŋugble le wò lãmesẽ ŋu geɖe wu ahatu numame nyuiwo ɖo. Ate ŋu anye ʋiʋli gã aɖe na wò be nànɔ agbe si me lãmesẽ le, si me dzidzɔ le.
Gbedasi si Wotsɔ Yi Aƒeme
- Lãmetsiŋusẽ ƒe agbɔsɔsɔ si dzi ɖe edzi ate ŋu adzɔ le sɔhɛ siwo le lãmesẽ me gɔ̃ hã me le domenyiŋusẽfianu ta (Familial Hypercholesterolemia).
- Nuɖuɖu le vevie ŋutɔ. Ƒo amagbe yeyewo, atikutsetsewo, nuku blibowo, kple nuɖuɖu siwo me fibre sɔ gbɔ ɖo geɖe wu. Ðe nuɖuɖu siwo ŋu wotrɔ asi le kple ami siwo mele lãmesẽ me o dzi kpɔtɔ.
- Kamedede gbesiagbe, atamanono, kple ahanono dzi ɖeɖe kpɔtɔ le vevie ŋutɔ be woatsɔ aɖu ʋumemi dzi.
- Le esi teƒe be nàwɔ tɔtrɔ gãwo zi ɖeka la, eɖea vi wu be nàwɔ numame suesuesue nyui siwo nàte ŋu ade wò gbesiagbegbenɔnɔ me.
- Wɔ dɔ kplikplikpli kple wò ɖɔkta ɣesiaɣi. Ne ehiã la, kpɔ wò lãmesẽ dzi to atike siwo woŋlɔ na wò (e.g., statin) kple agbenɔnɔ ƒe tɔtrɔ siaa tsɔtsɔ ƒo ƒui me.
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