Yu dɔktɔ dɔn tɛl yu se yu kɔlɔstrel lɛvɛl go ɔp smɔl? We dat apin, di fɔs tin we bɔku pipul dɛn kin tink ɛn du na fɔ pul di ɔyl ɛn fat dɛn we de na dɛn it kpatakpata. Dɛn kin tink se, "Fɔ it ɔyl na in de mek dis apin, so nɔ it ɔyl." Bɔt yu no, akɔdin to nyutrishɔn masta sabi bukman dɛn, if yu pul ɔl kayn ɔyl wantɛm wantɛm, i go du mɔ bad pas gud to yu tray fɔ ridyus yu kɔlɔstrel. We i kam pan fat, di tin we impɔtant pas ɔl na fɔ pik di rayt amount ɛn di rayt kayn .
Wetin mek fat/ɔyl impɔtant fɔ wi bɔdi?
Bikɔs sɔntin gɛt sɔntin fɔ du wit di kɔlɔstrel we de na di blɔd ɛn di fat we de na di it dɛn we wi de it, yu go tink se fɔ kɔt di fat we yu de it ɔltogɛda na di bɛst tin fɔ du. Di ay kɔlɔstrel na wan tin we kin mek pɔsin gɛt siriɔs sik lɛk at sik ɛn strok. Bɔt masta sabi bukman dɛn se dɛn kayn we ya we yu nɔ fɔ it pasmak, bad fɔ yu.
"Di wɔs tin we yu kin du fɔ yu at ɛn ɔl yu wɛlbɔdi na fɔ pul fat kɔmɔt na yu it kpatakpata. I at fɔ mek yu ajɔst to it we nɔ gɛt fat, ɛn i nɔ fayn fɔ yu wɛlbɔdi ."
Fɔ tɔk am simpul wan, fat asid impɔtant fɔ mek wi bɔdi wok fayn fayn wan. Sɔm kayn fat , mɔ di omega-3 fat asid, rili fayn fɔ yu at. Dɛn kin ɛp bak fɔ transpɔt ɛn absɔb vaytamɛn dɛn we kin sɔlv di fat lɛk vaytamɛn A, D, E, ɛn K ɔlsay na di bɔdi. Nɔto dat nɔmɔ, bɔt fat de gi wi bɔdi trɛnk ɔ kalori bak.
apat frכm dat, fεt de εp fכ di tεst εn smεl fכ wan it, εn i de εp yu fכ fil "ful" afta yu it. Jɔs tink bɔt dat, yu go ebul fɔ kɔntinyu fɔ it it we nɔ gɛt ɛni fat? I nɔ de fil satisfay, nɔto so? So, pas fɔ kɔt di fat ɔltogɛda, i impɔtant fɔ pik di rayt kayn.
Wetin na di bɛst ɔyl dɛn fɔ yuz we yu de kuk fɔ mek yu nɔ gɛt bɔku bɔku kɔlɔstrel?
Fɔ kɔntrol di kɔlɔstrel lɛvɛl, i impɔtant fɔ stɔp di fat we wi de it, ɛn bak fɔ pik di rayt kayn fat we wi de kuk. di fεt we wi de yuz fכ tin dεm lεk bכta, majarin, εn vεgεtebul כyl dεm kin sheb to tu men kכtכgכri: gud fεt (unsaturated fat) εn bad fεt (saturated εn trans fεt).
| Fat tayp | Diskripshɔn ɛn it dɛn we de insay |
|---|---|
| Gud Fat (Fɛt we nɔ gɛt sɛtyuret) . | Dɛn tin ya gud fɔ di at. Dɛn kin mek di blɔd vesel dɛn nɔ blok. Dis na di kayn we wi fɔ yuz mɔ. - Monounsaturated fat: Ɔliv ɔyl, kanola ɔyl, sɛsam ɔyl, avokado ɛn avokado ɔyl, nɛt lɛk pinat ɛn dɛn ɔyl. - Polyunsaturated fat: kɔn ɔyl, sanflawa sid ɛn ɔyl, soya bin ɛn soya bin ɔyl, fish ɔyl. |
| Bad Fat (Satyuret & Trans fat) . | Dɛn tin ya kin mek di blɔd vesel blok. Dɛn fɔ stɔp fɔ yuz dɛn bad bad wan. - Satyuret fat: Mit we gɛt bɔku fat, dairy prodakt we gɛt ful fat (bɔta, chiz, ayskrim), kokonat ɔyl , pam ɔyl. - Trans fat: Na tin dɛn we dɛn dɔn prosɛs lɛk stik majarin, shɔtin, biskit we dɛn bay na stɔ, krak krak, ɛn paste. (Jɛnɛral wan, di ɔyl dɛn we dɛn kin yuz fɔ kuk nɔ kin gɛt trans fat.) |
Wetin yu nid fɔ no spɛshal wan bɔt wi kokonat ɔyl
As yu si, dɛn kin kategoriz kokonat ɔyl as ‘bad fat’. Di rizin fɔ dis na bikɔs kokonat ɔyl gɛt bɔku sɛtyuret fat . Bɔt wan impɔtant pɔynt de we wi nid fɔ ɔndastand na ya. Bikɔs kokonat ɔyl na tin we dɛn mek wit plant, i nɔ gɛt kɔlɔstrel . Bɔt bikɔs i gɛt bɔku sɛtyuret fat lɛk ɛni ɔda tin, yu fɔ it kokonat ɔyl smɔl smɔl . Pan ɔl we yu nɔ nid fɔ lɛf am kpatakpata, i fayn fɔ avɔyd fɔ it am pasmak.
Wi bɔdi de mek di bɔku bɔku sɛtyuret fat ɛn kɔlɔstrel we i nid. So, nid nɔ de fɔ gɛt mɔ pan dɛn tin ya frɔm ɔdasay. Wi nɔ nid trans fat atɔl.
Di rial difrɛns bitwin gud ɛn bad ɔyl
Infakt, bɔku pan di ɔyl dɛn we wi kin yuz fɔ kuk wit na miks we gɛt gud ɛn bad fat. fכ egzampl, dεn kin tek כliv כyl as "gud" כyl, bכt i gεt sכm satεrayt fεt (bad fεt) bak. semweso, dεn kin tek bכta as "bad," bכt i gεt sכm כnsatyuret fεt (gud fεt) bak. If ɔyl gud ɔ bad, i dipen pan us kayn fat i gɛt bɔku bɔku wan.
Bɔt mɛmba se, jɔs bikɔs ɔyl "gud" nɔ min se yu kin yuz am pasmak. If yu du dat, i nɔ go ɛp fɔ mek yu nɔ gɛt bɔku bɔku kɔlɔstrel.
Ivin gud ɔyl (lɛk ɔliv ɔyl) kin ad sɛtyuret fat ɛn kalori we nɔ nid to yu bɔdi we yu it am smɔl. Jɔs lɛk bɔta, ɔliv ɔyl gɛt kalori dɛn bak. We dɛn ad kalori dɛn we nɔ nid to di bɔdi, di bɔdi wet kin go ɔp. Fɔ gɛt bɔku bɔku bɔdi na ɔda big tin we kin mek pɔsin gɛt at sik.
So us kayn ɔyl yu fɔ kip na di kichin?
Okay, so us kayn ɔyl wi fɔ yuz we wi de kuk fɔ mek di kɔlɔstrel nɔ bɔku?
- Fɔ kuk jenɛral: I bɛtɛ fɔ kip ɔyl dɛn we gɛt bɔku ɔnsatyuret fat ɛn we ebul fɔ bia wit ay tɛmpracha na yu kichin. Sɔm ɛgzampul dɛn na vɛjitebul ɔyl, kanola ɔyl, ɛn sanflawa ɔyl. Dɛn tin ya nɔ dia ɛn dɛn kin yuz dɛn fɔ mek difrɛn difrɛn it dɛn.
- Fɔ gɛt spɛshal flawa: Yu kin yuz tin dɛn bak lɛk avokado ɔyl ɛn amɔnd ɔyl.
- Bɔt Ɔliv Ɔyl: Yu kin kuk wit ɔliv ɔyl. Bɔt ɔyl dɛn lɛk ɛkstra-vajin ɔliv ɔyl, sɛsam ɔyl, ɛn walnut ɔyl nɔ fɔ de na ay ɔt. Dɛn kin bɔn izi wan, ɛn dɛn kin lɔs dɛn prɔpati ɛn flawa. I bɛtɛ fɔ yuz dɛn tin ya na salad ɔ as drizl oba vegjetabul dɛn we dɛn dɔn kuk.
Apat frɔm kokonat ɔyl ɛn pam ɔyl, ɔda ɔyl dɛn we dɛn kin yuz fɔ plant na dɛn masta sabi bukman dɛn kin advays pas ɔl. Bɔt dat nɔ min se yu fɔ lɛf fɔ it bɔta ɔ majarin kpatakpata. Di impɔtant tin na fɔ lɛ yu nɔ yuz dɛn bɛtɛ.
Okay, naw lɛ wi kuk di we we go mek di kɔlɔstrel nɔ bɔku!
Sɔm simpul we dɛn de fɔ ridyus di bad fat we yu de it.
- Yuz smɔl pas wetin di risɛp se: Fɔ ɛgzampul, if kek risɛp se yu fɔ yuz 1/2 kɔp bɔta, yu fɔ yuz 1/4 kɔp bɔta ɛn 1/4 kɔp gud kwaliti ɔyl.
- Yuz tin dɛn we gɛt wɛlbɔdi fɔ tek ples: Riples di shɔtin wit sɔntin lɛk kanola ɔyl.
- Yuz tin dɛn we nɔ gɛt fat fɔ tek ples: We yu de mek tin dɛn lɛk pankɛk ɛn mafin, yu kin chenj pat pan di ɔyl we de na di rɛsipɛkt wit apul sos we nɔ gɛt shuga ɔ yogɔt we nɔ gɛt fat.
Na sɔm prɛktikal substitutes yu kin yuz.
| Insted of dis... | Tray dis... |
|---|---|
| 1 kɔp sɔl krim | 1 kɔp Grik yogɔt we nɔ gɛt bɔku fat ɔ skim milk |
| Wan tebul spɔnj bɔta fɔ frɛy | 1 ti spɔnj bɔta + 1 1/2 ti spɔnj kanola/ɔda vɛjitebul ɔyl |
| 1/2 kɔp bɔta fɔ bek | 1/2 kɔp kanola ɔ vɛjitebul ɔyl ɔ 1/4 kɔp kanola ɔyl + 1/4 kɔp mash banana ɔ 1/4 kɔp kanola ɔyl + 1/4 kɔp apul sos we nɔ gɛt shuga |
| 1/2 kɔp bɔta fɔ brawnies | 1/4 kɔp ɔyl + 3 tebul spɔnj we dɛn kɔt dray plam |
| 1 kɔp ɔl milk | 1 kɔp 1% milk we nɔ gɛt bɔku fat ɔ Wan milk we dɛn mek wit plant lɛk soya milk/almɔnd milk |
Ilɛk us we yu fala, di rizɔlt na di sem: fɔ ridyus di bad bad fat (satyut ɛn trans fat) we yu ad to yu it.
Mɛsej we dɛn kin kɛr go na os
- Fat impɔtant fɔ mek yu bɔdi gɛt wɛlbɔdi, so nɔ pul fat kɔmɔt na yu it kpatakpata.
- Di tin we impɔtant pas ɔl na fɔ pik gud fat (unsaturated fats) ɛn ridyus di it we yu de it bad fat (saturated ɛn trans fats) as yu ebul.
- Ivin gud ɔyl dɛn fɔ yuz smɔl smɔl, bikɔs dɛn gɛt bɔku kalori dɛn bak. If yu yuz am pasmak, dat kin mek yu gɛt mɔ wet.
- Rid di lɛbl fɔ di it dɛn we dɛn dɔn bay na stɔ (biskit, paste) ɛn chɛk if dɛn gɛt trans fat .
- If yu gɛt wɔri bɔt di kɔlɔstrel we yu gɛt ɛn di it we yu de it, tɔk to yu dɔktɔ ɔltɛm .
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