W’aduan a Wudi—So Ebetumi Akum Wo?

“Wo mogya ntini mu kwan bɛyɛ ɔha mu nkyekyem 95 asiw denneennen . . . Mprempren, ɛrenkyɛ, wubenya komayare.”

ƐYƐƐ Joe a wadi mfe aduasa abien no den sɛ obegye koma ho oduruyɛfo a ɔyɛɛ ne mu nhwehwɛmu hwɛɛ nea enti a ne koko yɛ no yaw no nsɛm no adi. Ɛkame ayɛ sɛ wɔn a komayare bekum wɔn no mu fã nnim sɛ wɔwɔ bi.

Nanso dɛn na ɛkɔfaa Joe tebea no bae? Joe de awerɛhow ka sɛ: ‘Madi Amerikafo “mogyanam ne nufusu” aduan mfe 32 ni. Ɔkwan bi so no, misisiw m’aso wɔ nokwasɛm a ɛyɛ sɛ Amerikafo aduan nyɛ mma m’akwahosan no ho.’

W’aduan a Wudi ne Komayare

Dɛn na na enye wɔ Joe aduan ho? Nea ɛte ne sɛ na mogya mu srade ne srade, titiriw, srade a ɛda dɔɔso wom dodo. Ɛkame ayɛ sɛ Joe fi ne mmofraberem nam aduan atere ma biara a odi so gyaagyaa ne ho maa komayare. Nokwarem no, aduan a srade pii wom de nneɛma atitiriw du a ekunkum nnipa wɔ United States no mu anum ba. Nea edi ne nyinaa kan ne komayare.

Wohu abusuabɔ a ɛda aduan ne komayare ntam no wɔ nhwehwɛmu bi a wɔyɛe wɔ aman ason mu wɔ mmarima bɛyɛ 12,000 a wɔadi fi mfe 40 kosi 49 no mu. Nsonsonoe a ɛda ntam no da adi kɛse. Nhwehwɛmu no ma ɛbɛdaa adi sɛ Finlandfo mmarima—a aduan mu ahoɔden a wonya yɛ srade a ɛda ɔha mu nkyem 20—no mogya mu srade ankasa dɔɔso pii, bere a Japanfo mmarima—a wɔn aduan mu ahoɔden a wonya ɔha biara mu 5 pɛ na ɛyɛ srade a ɛda—no mogya mu srade ankasa nnɔɔso. Na Finlandfo mmarima no betumi anya komayare mmɔho asia asen Japanfo mmarima no!

Nanso afei de komayare nyɛ na wɔ Japan. Mfe bi a atwam no, bere a ɛhɔfo pii ani begyee Atɔe famfo gya-so-gya-so nnuan ho no, mogyanam mu srade a wodi akɔ soro akodu mmɔho 8. Mprempren, Japanfo mmarimaa mpo wɔ mogya mu srade ankasa pii sen wɔn atipɛnfo Amerikafo mpo! Ɛda adi pefee sɛ, aduan mu srade ne mogya mu srade de akwahosan mu asiane ahorow ba, titiriw komayare.

Dwuma a Mogya mu Srade Di

Mogya mu srade yɛ nsunsu fitaa tintann bi a ɛho hia ma nkwa. Ebi wɔ nnipa ne mmoa nyinaa nkwammoaa mu. Yɛn berɛbo tumi yɛ mogya mu srade, na yenya pii nso fi nnuan a yedi mu. Mogya no de srade yi fa abɔde mu nneɛma nketenkete bi a wɔfrɛ no lipoproteins a mogya mu srade, srade, ne ahoɔdennuru na ɛwom no mu kɔ nkwammoaa no mu. Lipoproteins ahorow abien a ɛsoa mogya mu srade dodow no ara ne lipoproteins a ahoɔdennuru nnɔɔso wom (LDL) ne lipoproteins a ahoɔdennuru dɔɔso wom (HDL).

Mogya mu srade pii wɔ LDL ahorow mu. Bere a edi kyinhyia wɔ mogya mu no, ɛnam LDL no mu nkotoku a ɛfomfam nkwammoaa no ho mu kɔ nkwammoaa mu, na ɛyam na ama nkwammoaa no de ayɛ adwuma. Nkwammoaa a ɛwɔ nipadua mu no fã kɛse no ara wɔ saa nkotoku no bi, na ɛfa LDL no bi. Nanso, wɔyɛɛ berɛbo no sɛnea ɛbɛyɛ a LDL a LDL kotoku no twe fi mogya mu no ɔha mu nkyekyem 70 betumi akɔ so wɔ hɔ.

HDL nso yɛ abɔde mu nneɛma nketenkete a ɛpɛ mogya mu srade paa. Sɛ ɛnenam mogya no mu a, ɛtwetwe mogya mu srade a aboro so no de kɔma berɛbo no. Berɛbo no yam mogya mu srade no na eyi fi nipadua no mu. Enti wɔayɛ nipadua no anwonwa kwan bi so a ɛfa mogya mu srade a ehia no, na eyi nea aka no gu.

Sɛ LDL boro so wɔ mogya no mu a na ɔhaw no ba. Eyi ma ɛyɛ mmerɛw sɛ srade bɛda mogya ntini no mu. Sɛ srade no dɔɔso na ɛda a, mogya ntini no mu kwan yɛ ketewa na mogya a oxygen wom a ebetumi afa mu no so tew. Wɔfrɛ saa tebea yi atherosclerosis. Adeyɛ no kɔ so nkakrankakra a wonhu, na ɛde mfe dudu pii na eyi ne ho adi. Ɛho sɛnkyerɛnne biako ne angina pectoris anaasɛ obi koko a ɛyɛ no yaw te sɛ nea ɛyɛɛ Joe no.

Sɛ mogya a abɔ atɔw no ma ntini mu kwan siw koraa a, koma no fã a ɛtwe mogya fi mogya ntini no mu no wu. Nea efi mu ba mpofirim mpɛn pii a etumi di awu ne myocardial infarction—a wonim no yiye sɛ komayare no. Mogya mu ntini mu fã bi mpo a esiw no betumi ama koma no fã bi awu a wonte nka. Mogya mu ntini a esiw wɔ nipadua mu afã foforo no betumi ama obi fã adwudwo, ne nan awu, na mpo n’asaabo agyae adwuma yɛ.

Ɛnyɛ nwonwa sɛ wɔfrɛ LDL sɛ mogya mu srade bɔne, na wɔfrɛ HDL sɛ mogya mu srade pa. Sɛ nhwehwɛmu kyerɛ sɛ LDL wɔ soro, anaa HDL wɔ fam a, komayare ho asiane yɛ kɛse.a Mpɛn pii no, mogya mu nhwehwɛmu kɛkɛ a obi bɛyɛ no bɛma asiane a ɛreba no ada adi ansa na onii ko no anya ho sɛnkyerɛnne bi, te sɛ ne koko a ɛbɛyɛ no yaw. Enti ɛho hia sɛ wohwɛ srade a ɛwɔ wo mogya mu no yiye. Afei, ma yɛnhwɛ sɛnea aduan a wudi betumi anya tebea yi so tumi.

Mogya mu Srade ne Aduan a Wudi

Mogya mu srade yɛ nnuan mu ahoɔden a wonya fi mmoa mu no bi. Mogya mu srade wɔ mogyanam, nkesua, apataa, akokɔnam, ne nnuan a wɔde nufusu yɛ nyinaa mu. Nanso mogya mu srade nni nnuan a efi afifide mu mu.

Nipadua no yɛ mogya mu srade a ehia no nyinaa, enti mogya mu srade a wodi no yɛ nea aboro so. Nnuan a yedi mu mogya mu srade fã kɛse no ara kowie berɛbo no mu. Sɛnea ɛte no, bere a mogya mu srade a efi aduan mu kɔ berɛbo mu no, berɛbo no yɛ ho adwuma na ɛtew mogya mu srade a nankasa yɛ no so. Eyi sɔ mogya mu srade dodow a ɛwɔ mogya mu no ano.

Nanso sɛ mogya mu srade no dɔɔso dodo wɔ aduan mu ma enti berɛbo no ntumi nyɛ ho adwuma ntɛm a, dɛn na esi? Ɛma mogya mu srade nya hokwan kɔ mogya ntini mu nkwammoaa no mu tẽẽ. Sɛ ɛba saa a, ɛma mogya ntini no mu kwan siw. Tebea no yɛ hu, titiriw bere a nipadua no kɔ so yɛ mogya mu srade dodow no, ɛmfa ho aduan mu srade dodow a obi di no. Wɔ United States no, nnipa 5 biara mu 1 wɔ asɛnnennen yi.

Ɛnde, nyansa wom sɛ wobɛtew aduan mu srade dodow a wudi so. Nanso ade foforo a ɛwɔ aduan a yedi mu wɔ mogya mu srade dodow so tumi kɛse mpo—srade a ɛda.

Sradeduan ne Mogya mu Srade

Srade gu ahorow abien: nea ɛda ne nea ɛnna. Srade a ɛnna betumi ayɛ nea wɔfrɛ no monounsaturated anaa polyunsaturated. Srade a ɛnna yɛ ma wo sen nea ɛda no, efisɛ sɛ wudi srade a ɛda a, ɛma wo mogya mu srade dɔɔso. Srade a ɛda yɛ eyi wɔ akwan abien so: Ɛma mogya mu srade dɔɔso wɔ berɛbo no mu, na ɛka LDL kotoku a ɛwɔ berɛbo nkwammoaa mu no hyɛ, na ɛmma LDL no ntumi mfi mogya no mu ntɛm.

Wɔtaa nya srade a ɛda fi nnuan a efi mmoa mu, te sɛ bɔta, nkesua mu kɔkɔɔ no, srade a wɔde srasra nam ho, nufusu, ice cream, mogyanam, ne ntakraboanam mu. Afei nso ɛdɔɔso wɔ chocolate, kube ne kubenwa ahorow mu, esiam a wɔde anwa fɔtɔw, ne ngo mu. Sɛ wode srade a ɛda si dan mu a ɛyɛ den.

Srade a ɛnna si dan mu a ɛnyɛ den. Sɛ wode nnuan a monounsaturated ne polyunsaturated srade a ɛnna wom si nnuan a srade a ɛda wom ananmu a, ebetumi aboa ma srade a ɛwɔ wo mogya mu no so atew.b Bere a monounsaturad srade a ɛnna a ɛwɔ aburow ne sunflower anwa mu no tew mogya mu srade a eye ne nea enye nyinaa so no, polyunsaturated srade a ɛnna a ɛdɔɔso wɔ ngodua ne canola anwa mu no tew mogya mu srade a enye no nkutoo so, na ɛnka mogya mu srade a eye no.

Nanso, srade yɛ ade a ɛho hia wɔ aduan a yedi mu. Sɛ nhwɛso no, sɛ ɛnyɛ ɛno a, anka yɛrennya aduannuru a wɔato din A, D, E, ne K no bi. Nanso, srade a nipadua no hia no yɛ kakraa bi. Wotumi nya bi wɔ nhabamma ahorow, adua, awi, ne nnuaba a yedi mu. Enti srade a ɛda a yɛbɛtew ne di so no remma nipadua no nhwere aduannuru a ehia no.

Nea Enti a Ɛsɛ sɛ Yɛtew Sradeduan ne Mogya mu Srade So

So aduan a srade ne mogya mu srade pii wom no ma mogya mu srade ankasa dɔɔso bere nyinaa? Ɛnte saa ankasa. Thomas a yɛbɔɔ ne din wɔ asɛm a yɛde fii ase no mu no sii gyinae sɛ ɔbɛkɔ akɔyɛ ne mogya mu nhwehwɛmu bere a Nyan! bisabisaa no nsɛm wiei no. Nhwehwɛmu no ma ɛdaa adi sɛ na ne mogya mu srade dodow no ye. Ná ɛda adi sɛ ne berɛbo no tumi yɛ ne mogya mu srade ho adwuma.

Nanso eyi nkyerɛ sɛ Thomas afa ne ho adi. Nhwehwɛmu a wɔayɛ no nnansa yi kyerɛ sɛ srade a efi aduan mu betumi ama obi anya komayare ɛmfa ho sɛ ɛmma mogya mu srade ankasa nkɔ soro no. Oduruyɛfo Jeremiah Stamler a ɔwɔ Northwestern Sukuupɔn mu ka sɛ: “Nnuan a srade pii wom de komayare ba wɔn a wɔn mogya mu srade ankasa nnɔɔso so. Na ɛno nti na ɛsɛ sɛ mogya mu srade kakraa bi a yebedi no ho hia nnipa nyinaa, ɛmfa ho srade dodow a ɛwɔ wɔn mogya mu no.”

Asɛm foforo nso wɔ aduan mu srade ho. Srade pii a ɛwɔ mogya mu, sɛ ebia efi srade a ɛda anaa nea ɛnna a ɛwɔ aduan mu no, ma mogya mu nkwammoaa kɔkɔɔ no ka fomfam ho. Mogya a emu pĩ saa no ntumi mfa mogya ntini a emu kwan yɛ nketewa no mu, na ɛmma aduannuru a ehia no nkɔ nipadua no afa foforo. Nkwammoaa a afomfam ho a ɛnam mogya ntini mu no mma oxygen ntumi nkɔ mogya ntini no mu yiye, na ɛsɛe ani ma ɛyɛ mmerɛw sɛ srade bɛda wɔ mu. Nanso srade a wubedi ma aboro so no de asiane foforo ba.

Kokoram ne Aduan

Oduruyɛfo John A. McDougall ka sɛ: “Srade nyinaa—nea ɛda ne nea ɛnna—ka ho bi na kokoram nkwammoaa bi nyinyin.” Nhwehwɛmu bi a wɔyɛe wɔ nsono ne kɔkɔbo ne nufu mu kokoram a ɛrenya nkɔanim wɔ aman horow mu no mu maa nsonsonoe kɛse a ɛda Atɔe fam aman a srade dɔɔso wɔ wɔn aduan mu ne aman a wonnyaa nkɔso pii mu no ntam no bɛdaa adi. Wɔ United States sɛ nhwɛso no, nsono ne kɔkɔbo mu kokoram yɛ ade a ɛto so abien a ɛyɛ mmea ne mmarima nyinaa, na nufu mu kokoram na ɛyɛ mmea kɛse.

Sɛnea America Kokoram Fekuw no kyerɛ no, nnipakuw a wotu kɔ ɔman a kokoram taa yɛ emufo mu no, wɔn nso fi ase nya kokoram ntɛm akyiri yi, na ɛno gyina bere tenten a egye wɔn ansa na wɔadan akɔ asetra kwan ne aduan foforo so no so. Kokoram fekuw no nhoma a wɔhwɛ mu noa nnuan no kyerɛ sɛ: “Japanfo a wotu kɔtra Hawaii no renya kokoram sɛnea Atɔe famfo nya no no: nsono ne kɔkɔbo mu de ne nufu mu kokoram pii, ne yafunu mu kokoram kakraa bi—ɛne sɛnea Japanfo nya no no bɔ abira.” Ɛda adi sɛ kokoram ne aduan wɔ abusuabɔ.

Sɛ srade ankasa, srade a ɛda, mogya mu srade, ne aduan mu ahoɔden pii wɔ aduan a wudi mu a, ehia sɛ woyɛ nsakrae bi. Aduan pa betumi ama akwahosan pa na ebetumi asiesie nneɛma bɔne a nnuan bɔne de ba no pii. Akyinnye biara nni ho sɛ sɛ́ anka wɔbɛyɛ obi ntini mu oprehyɛn yaayaw a ɛma mogya bɔ tra baabi a kwan asiw, a wɔtaa bɔ ho ka $40,000 anaa nea ɛboro saa no, eyi yɛ papa.

Sɛ wufi nyansam paw nea wudi a, wo so betumi atew, na wo ho atɔ wo, na aboa wo ma woakwati anaa woatwe nyarewa bi asan. Wɔde eyinom ho nyansahyɛ ama wɔ asɛm a edi so no mu.

[Ase hɔ nsɛm]

[Asɛm a Wɔahyehyɛ wɔ kratafa 8]

Sɛnea mogya ntini te: (1) emu nyinaa abue, (2) ɛfã asiw, (3) ɛreyɛ asiw koraa