Yu dɔn pas 30 ia? Yu kin du ɛksɛsayz ɔltɛm ɛn tray fɔ gɛt wɛlbɔdi? Ivin so, yu go sɔprayz if yu dɔktɔ luk yu blɔd tɛst rizɔlt ɛn se, "Yu kɔlɔstrel dɔn ay smɔl." Yu kin de wɔnda se, "Aw pɔsin lɛk mi go gɛt ay kɔlɔstrel?" Di tru tin na dat, kɔlɔstrel nɔto sɔntin we jɔs de afɛkt ol pipul dɛn. Sɔntɛnde, ilɛksɛf wi gɛt wɛlbɔdi, wi kɔlɔstrel kin go ɔp bikɔs ɔf tin dɛn we wi nɔ ebul fɔ kɔntrol.
Wetin mek yɔŋ pɔsin kin gɛt kɔlɔstrel?
Bɔku tɛm, wi kin tink se di wangren rizin we mek wi gɛt bɔku kɔlɔstrel na we wi nɔ de it fayn ɛn we wi nɔ de du ɛksɛsayz. Dat na tru, bɔt nɔto di wangren rizin. Fɔ sɔm pipul dɛn, dis sik kin kɔmɔt frɔm dɛn jɛnɛtiks . Fɔ tɔk di kɔrɛkt tin, dɛn kɔl dis Familial Hypercholesterolemia . Fɔ tɔk am simpul wan, dis na sik we kin pas frɔm wan jɛnɛreshɔn to ɔda jɛnɛreshɔn, we kin mek bad kɔlɔstrel bɔku na di bɔdi.
Yu go dɔn yɛri bɔt di tu kayn kɔlɔstrel we de na wi blɔd.
1. LDL (Low-Density Lipoprotein): Dis na wetin wi de kol "bad kכlestכl." We dɛn tin ya bɔku na di bɔdi, dɛn kin gɛda na wi blɔd vesel dɛn ɛn lɔk dɛn. Dis na di men tin we kin mek pɔsin gɛt at sik.
2. HDL (High-Density Lipoprotein): Wi kכl dis "gud kכlestכl" biכs i de εp fכ pul bad kכlestכl we yu nכ want na di bכdi εn transpכt am to di liva.
Pɔsin we gɛt wan jenɛtik kɔndishɔn lɛk Familial Hypercholesterolemia gɛt ridyus abiliti fɔ pul dis bad LDL kɔlɔstrel frɔm in blɔd. So, ilɛksɛf dɛn it ɛn ɛksesaiz fayn, i kin rili at fɔ kɔntrol dɛn kɔlɔstrel lɛvɛl if dɛn nɔ tek mɛrɛsin.
De tin wae impɔtant pas ɔl na fɔ no kwik kwik wan se yu gɛt dis sik. Dɔn yu kin tɔk to yu dɔktɔ ɛn kam wit di bɛst tritmɛnt plan fɔ yu.
Fɔ it fayn nɔ min se yu fɔ lɛf fɔ it fayn fayn it dɛn!
We wi yɛri di wɔd "high cholesterol," wi kin tink bɔt fɔ it swit pata we dɛn dɔn bɔy ɛn sɔm vɛjitebul dɛn nɔmɔ we nɔ gɛt ɔyl. Bɔt dat nɔ nid fɔ bi so. Wetin impɔtant na fɔ ɔndastand wetin wi de it ɛn ɔmɔs wi de it .
Bɔku pipul dɛn de tray fɔ bi vegetarian dɛn tɛm ya. Dat na gud tin. Bɔt nɔto ɔltin we yu de it we na vegetarian na wɛlbɔdi. fכ egzampl, it dεm we dεn pak, we dεn prכsεs we dεn rayt "lכw fεt" kin rili fulכp wit shuga, sכl, εn כda tin dεm we nכ de fכ hεlth.
So, wi nid fɔ tink smɔl we wi de pik it. Luk dis tebul.
| Tin dɛn fɔ ad mɔ to yu it (Eat More) | Tin dɛn fɔ it wit kɔt ɛn it (Eat in Moderation) . |
|---|---|
| Fresh frut ɛn vɛjitebul: Put wan vɛjitebul/salad wan tɛm insay di de. | Satyuret Fat: Tin dɛn lɛk chiz, bɔta, kokonat ɔyl, rɛd mit (bif, bɔd). Yu nɔ nid fɔ stɔp ɔltogɛda, bɔt yu fɔ ridyus di mɔni. |
| Whole Greins: Brawn rays, bɔku wit, ɔts, bran bred. Dɛn tin ya gɛt bɔku fayv. | Fɔd dɛn we dɛn pak ɛn we dɛn dɔn prosɛs: sosish, mitbɔl, nuts we dɛn pak, biskit, kek. |
| Fɔd dɛn we gɛt bɔku Fayba: Ligim lɛk lentil, chikip, pis, ɛn bins. Dɛn tin ya kin rili ɛp fɔ kɔntrol di kɔlɔstrel. | Trans Fat: Yu kin si dɛn tin ya na it dɛn we dɛn dɔn dip frɛsh, majarin, ɛn tin dɛn we dɛn kin mek fɔ mek bred. Avɔyd dɛn as yu ebul. |
| Protein dɛn we dɛn mek wit plant: Soya, Tofu, Tempeh. | Drink dɛn we gɛt shuga: Swit drink, frut drink dɛn we dɛn pak. |
Imajin se yu de kray fɔ wan pis chiz. Dat na okay, it am. Bɔt di sem tɛm, it wan plet salad wit bɔku bɔku vɛjitebul. Dɔn yu dɔn ɛnjɔy di teys ɛn ad sɔntin we gud fɔ yu bɔdi. Dɛn kɔl dis "balans."
Nɔto jɔs it, dɛn tin ya impɔtant bak.
Bɔku ɔda abit dɛn de we impɔtant lɛk it we i kam pan fɔ kɔntrol kɔlɔstrel.
Ɛksasayz
We i kam pan ɛksɛsayz, yu nɔ nid fɔ go na di jim ɛn es wet. Fɔ waka kwik kwik wan fɔ 30 minit ɛvride, fɔ du ɛksɛsayz na os yuz fitnɛs ap, ɔ if yu lɛk fɔ dans, fɔ dans to siŋ na fayn ɛgzampul bak. Di impɔtant tin na fɔ de aktif ɛvride.. Start wit smɔl smɔl tin dɛn. Grap na yu ɔfis chia ɛn waka rawnd. If i pɔsibul, yuz di stɛp dɛn instead fɔ yuz di ɛlivat. Dɛn smɔl chenj ya go briŋ big rizɔlt as tɛm de go.
Stay away frɔm bad abit dɛn.
- Smok: Smok na tin we rili denja fɔ pɔsin we gɛt ay kɔlɔstrel. I de mek di "gud kɔlɔstrel" (HDL) lɛvɛl dɔŋ ɛn i de pwɛl di blɔd vesel dɛm, we de mek di risk fɔ gɛt at sik bɔku. If yu de smok, gɛt ɛp fɔ lɛf fɔ smok. Na di big ɛp we yu go ebul fɔ du fɔ yusɛf.
- Rɔm: If yu de drink rɔm, du am smɔl smɔl. If yu drink pasmak, i nɔ fayn fɔ yu kɔlɔstrel ɔ yu liva.
Wok togɛda wit yu dɔktɔ.
Fɔ pipul dɛm wae gɛt ay kɔlɔstrel bikɔs ɔf dɛn jɛnɛtik rizin, i nɔr kin pɔsibul fɔ kɔntrol am wit it ɛn ɛksesaiz nɔmɔ. If na so i bi, yu dɔktɔ go gi yu mɛrɛsin . Statin na wan pan di mɛrɛsin dɛn we dɛn kin gi mɔ pan dɛn kayn tin ya.
Sɔm pipul dɛn kin fred we dɛn yɛri di wɔd "medication." Dɛn kin tink se, "A go gɛt fɔ tek mɛrɛsin fɔ di res ɔf mi layf?" Bɔt yu fɔ luk am difrɛn we. Dis mɛrɛsin na ɔda sɔpɔt fɔ protɛkt yu at, pan ɔl we i de chenj yu layf.
Di tin we impɔtant pas ɔl na fɔ tɔk to yu dɔktɔ opin wan. Tɔk to am bɔt yu rizɔlt, aw yu de fil, ɛn ɛni kwɛstyɔn we yu gɛt. Dɔn, una ɛn yu dɔktɔ kin kam wit wan plan we go wok fɔ una.
Dɔn, fɔ no se yu gɛt ay kɔlɔstrel nɔto di ɛnd fɔ yu layf. Tink bɔt am as chans fɔ tink mɔ bɔt yu wɛlbɔdi biznɛs ɛn gɛt gud abit dɛn. I kin bi big tin fɔ mek yu liv fayn layf ɛn gladi at.
Mɛsej we dɛn kin kɛr go na os
- di εlevεt kכlestכl lεvεl kin apin ivin pan yכng pipul dεm we gεt hεlth bikoz fכ di jεnεtik kכz dεm (Familial Hypercholesterolemia).
- Di it rili impɔtant. It mɔ fresh vɛjitebul, frut, ɔl gren, ɛn it dɛn we gɛt fayv. Limit di it dɛn we dɛn dɔn prosɛs ɛn di fat dɛn we nɔ fayn fɔ yu.
- Fɔ de aktif ɛvride, fɔ avɔyd fɔ smok, ɛn fɔ stɔp fɔ drink rɔm impɔtant fɔ kɔntrol di kɔlɔstrel.
- Bifo yu mek big chenj dɛn wan tɛm, i go fayn fɔ mek yu gɛt smɔl smɔl gud abit dɛn we yu go put insay yu layf ɛvride.
- Wok klos wit yu dɔktɔ ɔltɛm. If nid de, manej yu wɛl bɔdi bay we yu jɔyn ɔl tu di mɛrɛsin dɛn we dɛn gi yu (e.g., statin) ɛn di chenj dɛn we yu de chenj yu layf.
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