Kɔlestɔl na prɔblɛm fɔ bɔku pipul dɛn. Ɛspɛshali di ‘bad’ kɔlɔstrel we de na di blɔd, dat na di LDL kɔlɔstrel (LDL Cholesterol) . Bɔt yu no se yu kin kɔntrol dis sik bad bad wan if yu chenj smɔl smɔl na di we aw yu de kuk yu it dɛn ɛvride? Tide wi go tɔk bɔt dɛn 12 simpul tin ya we kin du gud tin fɔ yu at we yu de it fayn fayn wan. Dɛn tin ya rili izi fɔ ad to yu ɛvride layf.
1. Yuz ful grens insted of wait rays and bred.
Yu tink se wi fɔ chenj di wayt rays ɛn wayt bred we wi de it ɛvride? We yu de kuk rays, pik sɔntin lɛk brawn rays ɔ rɛd raw rays . If yu it bred, pik bred we dɛn mek wit kurakkan bred ɔ atta flawa. Dis it gɛt wan kayn fayv we kin sɔlv . Dɛn tin ya kin ɛp bɔku fɔ mek di kɔlɔstrel nɔ bɔku. Ots ɛn bali na gud it dɛn bak we gɛt fayv. Aw i go fayn if yu mek sɔm ɔtmil fɔ brɛf?
2. Ɔyl dɛn we de ɛp yu at instead ɔf bɔta ɛn majarin
Lɛ wi put di abit fɔ yuz bɔku bɔta, majarin, ɔ ɔyl na kɔna we wi de kuk. We yu de frɛy vɛjitebul, yu kin yuz sɔntin lɛk ɔliv ɔyl ɔ kanola ɔyl. Bɔt mɛmba se ivin dɛn ɔyl ya na gud ɔyl, yu fɔ yuz smɔl . If yu ebul fɔ du di wok wit wan ɔ tu ti spɔnj, dat go du fɔ yu. If yu yuz kokonat ɔyl, ridyus di dip frying as yu ebul.
Impɔtant: Dis nɔ min se yu fɔ pul di fat kɔmɔt na yu it kpatakpata. I min se yu fɔ yuz sɔm ɔyl dɛn we gɛt wɛlbɔdi instead fɔ yuz bɔta, majarin, ɛn ɔyl we dɛn dɔn ɔt bak, we gɛt sɛtyuret fat ɛn trans fat we nɔ fayn fɔ yu .
3. If yu de it mit, pik di kot we nɔ gɛt bɔku fat.
If yu na pɔsin we de it mit, tek tɛm smɔl we yu de bay mit na di stɔ. Pik di mit dɛn we dɛn kɔt we nɔ gɛt bɔku fat . If yu de bay bif, kot lek sirloin en raun gud, en if yu de bai pork, kot lek tenderloin gud. Fɔ chukchuk, di bɔdi na di bɛst. Bifo yu kuk di mit, kɔt di wayt fat we yu kin si . Dis smɔl chenj kin rili ridyus di fat we nɔ nid fɔ go insay yu bɔdi.
Gud ɛn bad abit - simpul wan
Si dis not fɔ no mɔ bɔt wetin wi jɔs tɔk bɔt.
| Di kayn it we dɛn kin it | Gud chuk (pik dɛn wan ya) . | Tin dɛn fɔ ridyus (avɔyd dɛn tin ya) . |
|---|---|---|
| Sirial dɛn we dɛn kin mek | Brawn rays, rɛd lentil, ɔts, bali, chikip | Wait rays, wayt bred, nuts |
| Di kayn ɔyl dɛn we dɛn kin yuz | Ɔliv ɔyl, kanola ɔyl (insay smɔl smɔl) . | Bɔta, majarin, pam ɔyl, dip frying |
| Protɛin we de mek pɔsin gɛt | Chikin we nɔ gɛt skin, fish, chikip, pis, lentil, grɛn bins | Sosish, mitbol, fat mit, chukchuk wit skin |
| Di it dɛn we dɛn kin mek wit milk | Milk we nɔ gɛt fat, yogɔt we nɔ gɛt bɔku fat | Ful-krim milk, chiz, ayskrim |
4. Wi fɔ tray fɔ chenj di we aw wi de kuk?
Dip frying na di men tin we kin mek pɔsin gɛt bɔku kɔlɔstrel. So lɛ wi chenj di we aw wi de kuk smɔl.
- Bek: Tray fɔ bek tin dɛn lɛk fish ɛn chukchuk.
- Gril: We yu gril mit, di fat we de insay de mɛlt ɛn drip dɔŋ. Dat na big tin.
- Stim: Fɔ stim tin dɛn lɛk vɛjitebul ɛn fish na di bɛst we fɔ kuk dɛn.
- Rost: We yu rost tin dɛn lɛk vɛjitebul ɛn mit na di ɔvin, dat kin mek dɛn swit ɛn yu nɔ nid fɔ put ɔda ɔyl.
5. Rimov di skin pan di chikin.
Dis na tin we rili simpul.Bifo yu kuk chukchuk, mek shɔ se yu pul di skin ɔlsay. Di skin gɛt bɔku pan di fat we de insay kɔk. If yu tink se di mit go dray we yu kuk am witout di skin, drizzle am wit smɔl wayn, lɛmon jus, ɔ galik ɛn jinja sos.
6. Rimov di ɔyl na di brot.
Afta yu dɔn mek mit kɔri ɔ sɔntin lɛk grevi we dɛn mek wit milk, lɛ i simmer fɔ sɔm tɛm. Yu go si wan layt ɔyl de flɔt pan am. Rimov am sloslo wit spun. Dis we ya yu kin ridyus di ɔyl we nɔ nid we kin dɔn na di it.
7. Mek wi de fa frɔm eg yolk fɔ sɔm tɛm.
Eg na gud tin fɔ gɛt prɔtin. Bɔt di kɔlɔstrel we de na eg kin de na di yolk . So, if yu gɛt prɔblɛm wit kɔlɔstrel, i bɛtɛ fɔ it di eg wayt nɔmɔ. If yu de mek ɔmɛlet, yuz di eg wayt dɛn nɔmɔ we kɔmɔt frɔm tu eg instead ɔf wan ol eg.
8. Yuz frut insted of oil wen yu de bek.
If yu na pɔsin we de mek kek ɛn mufin na os, dis na fayn advays. Bifo yu ad ɔyl ɔ bɔta to yu kek miks, tray fɔ ad ikwal mash banana . Ɔ yu kin yuz apul ɔ mash pɔmpin. Di teys nɔ go chenj, ɛn di kwaliti go ivin bɛtɛ.
9. Dairy we nɔ gɛt bɔku fat
Wi ɔl lɛk milk, yogɔt, ɛn chiz. Bɔt we yu de pik dɛn wan ya, pik di wan dɛn we dɛn rayt se ‘nɔ gɛt bɔku fat’ ɔ we nɔ gɛt fat.’ Yuz skim milk insted of ful-krim milk. Dis smɔl chenj kin mek big difrɛns pan yu kɔlɔstrel lɛvɛl.
10. Ad nat to yu it
Yu nɔ nid fɔ it mit ɔ fish fɔ gɛt prɔtin. Chikpis, pis, grɛn bins, soya, ɛn lentil , we de na wi kɔntri, rili ɛp yu at, dɛn gɛt bɔku prɔtin, ɛn dɛn fayn fɔ mek yu nɔ gɛt bɔku kɔlɔstrel. Ad sɔntin lɛk dis to yu men it instead ɔf mit at le tu dez insay di wik.
11. Mek wi mek chenj fo mit dish
If i at fɔ lɛf fɔ it rɛd mit kpatakpata, tray fɔ chenj di we aw yu de pripia am. Fɔ ɛgzampul, we yu de mek mitbɔl, ad sɔm ɔts we yu dɔn kuk instead fɔ put bredkrɔm wit di mit. Dis go mek yu gɛt mɔ it ɛn i go mek yu nɔ gɛt bɔku bɔku kɔlɔstrel.
12. Kuk fɔ di wik bifo tɛm
As di wik bigin, tek sɔm tɛm pan yu de ɔf fɔ kuk sɔm bran rays, chikip, ɛn grɛn bins ɛn put dɛn na frij. Dɔn, we yu kam bak na os frɔm wok insay di wik ɛn nid fɔ mek it kwik kwik wan, yu kin ad dɛn tin ya kwik kwik wan to salad ɔ sup. Dis na big tin fɔ mek yu gɛt bizi layf ɛn na gud invɛstismɛnt fɔ yu wɛlbɔdi.
Fɔs, i kin tan lɛk se i nɔ izi fɔ fala dɛn advays ya. Bɔt as yu de put dɛn abit ya insay yu layf smɔl smɔl, yu go si se dɛn go ɛp yu fɔ kɔntrol yu kɔlɔstrel lɛvɛl ɛn mek yu gɛt wɛlbɔdi at. If yu want fɔ no mɔ bɔt dis, nɔ fɔgɛt fɔ aks yu dɔktɔ fɔ advays.
Mɛsej we dɛn kin kɛr go na os
- Fɔ ridyus ‘bad’ kɔlɔstrel (LDL), i rili impɔtant fɔ chenj di we aw yu de kuk.
- Nɔ frɛy dip ɛn yuz we dɛn lɛk fɔ bek, gril, ɔ fɔ stim.
- Yuz ɔyl we gɛt wɛlbɔdi lɛk ɔliv ɔyl (insay smɔl smɔl) instead ɔf bɔta ɛn majarin.
- Pik ɔl grens lɛk brawn rays, ɔts, ɛn bɔku wit instead ɔf wayt bred ɛn wayt rays.
- If yu de it mit, pik di wan dɛn we nɔ gɛt bɛtɛ trɛnk, pul di fat ɛn di skin we yu kin si, ɛn kuk.
- It ligɛm lɛk chikip, lentil, ɛn grɛn bins instead fɔ it mit at le sɔm dez insay di wik.
- If yu gɛt wɔri bɔt yu kɔlɔstrel lɛvɛl ɔ di it we yu de it, tɔk to yu dɔktɔ ɔltɛm.
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