Yu dɔktɔ tɛl yu se yu kɔlɔstrel lɛvɛl dɔn ay smɔl pan yu las blɔd tɛst? Na nɔmal tin fɔ mek yu fred ɛn wɔri smɔl we yu yɛri dat. Yu go tink se: “O, naw a fɔ stɔp fɔ it ɔl di fayn fayn it dɛn ɛn du ɛksɛsayz ɔl di de.” Bɔt rili natin nɔ de fɔ fred. If yu mek sɔm smɔl smɔl chenj dɛn na yu layf, yu go ebul fɔ kɔntrol dis sik izi wan pas aw yu tink. Di bɛst tin fɔ du na fɔ fala dɛn abit ya wit di mɛrɛsin we yu dɔktɔ gi yu.
1. Tek tɛm bad bad wan bɔt di fat we yu de it ɛn drink.
Pan ɔl we tin dɛn lɛk chizbɔga, ayskrim, ɛn fat mit kɔri kin te, dɛn kin rili mek yu kɔlɔstrel wɔs. di men rizin fכ dis na di satεrayt fεt we dεn gεt.
If yu ridyus di animal fat, lɛk mit we gɛt fat lɛk bif ɛn bɔd, ɛn tin dɛn lɛk bɔta, chiz, ɛn skim milk, i kin ɛp fɔ ridyus di "bad" kɔlɔstrel (LDL kɔlɔstrel) na yu bɔdi .
Di American Heart Association se na 5% to 6% nɔmɔ pan wi ɔl di kalori dɛn we wi kin gɛt ɛvride fɔ kɔmɔt frɔm sɛtyuret fat. If yu du dat, i kin mek yu LDL lɛvɛl go dɔŋ lɛk 11-13 poɛnt.
Bɔt dis nɔ min se yu fɔ pul fat kɔmɔt na yu it kpatakpata. If yu du dat, i kin rili gɛt di kɔmɔn tin. di fεt dεm we nכ de fכm, we de insay it dεm lεk כliv כyl, kash, εn pinat, kin εp fכ rayz yu "gud" kכlestכl (HDL) εn lכs yu triglisεrayd. Di impɔtant tin na fɔ pik ɔnsatyuret fat pas sɛtyuret fat ɛnitɛm we i pɔsibul.
| Fat tayp | Ɛgzampul dɛn ɛn instrɔkshɔn dɛn |
|---|---|
| Nɔ it: Sɛtyuret Fat | Fat mit (bud, bif), bɔta, chiz, ful-fat milk, ayskrim, pam ɔyl, kokonat ɔyl (in mɔdareshɔn). |
| Pik: Fat we nɔ gɛt sɛtyuret | Ɔliv ɔyl, kanola ɔyl, kash, amɔnd, pinat, avokado, fish (salmon, makrɛl, tuna). |
2. Se gudbai to dis kain fat sote go!
Atikul trans fat fɔ kɔmɔt kpatakpata pan yu it. No agyumɛnt nɔ de bɔt dis. Dɛn tin ya kin rili ambɔg di bɔdi.
Trans fat nɔ jɔs de mek yu bad kɔlɔstrel (LDL) go ɔp, bɔt i de mek yu gud kɔlɔstrel (HDL) go dɔŋ. Yu kin si dɛn trans fat ya na it dɛn we dɛn dɔn dip frɛsh lɛk donut, biskit we dɛn pak, kek, kuki, ɛn sɔm kayn majarin.
So, we yu bay sɔntin na di stoa, mek yu abit fɔ rid di lɛbl. if di lεbul se "partially hydrogenated oil," i gεt trans fεt dεm. Sɔntɛnde i kin se ‘trans-fat-free,’ bɔt chɛk fɔ si if dɛn wɔd ya de.
3. Lɛ wi stɔp fɔ tek di kɔlɔstrel we de insay di bɔdi
Sɔl fayba de ɛp wi fɔ du dis wok. Fɔ tɔk am simpul wan, dis fayv we kin sɔlv kin mek wan jel insay di intestinal, we kin ɛp fɔ tay di kɔlɔstrel we pasmak na di bɔdi ɛn pul am wit stɔl.
Us it dɛn we gɛt bɔku fayv we kin sɔlv?
- Oats we dɛn kɔl
- Bali
- Ligim lɛk bins, chikip, ɛn lentil
- Okra, bita gɔd, Brussels sprouts
- Frut dɛn lɛk apul, ɔrɛnj, ɛn pia
- Karɔt
Stɔdi dɔn sho se if yu inkrisayz di fayv we yu de it bay 5-10 gram pan de, yu kin ridyus yu bad kɔlɔstrel (LDL) lɛvɛl bay lɛk 5%. So, bifo yu yuz wayt bred ɛn bɔn we dɛn mek wit flawa, ad tin dɛn lɛk ɔts, vɛjitebul, frut, ɛn nɛt to yu it.
4. Wen e kom to eksasaiz, tink "di mo di merrier".
Ɛksesaiz kin mek yu kɔlɔstrel bɛtɛ, bɔt di tin we impɔtant pas ɔl na fɔ du am ɔltɛm .
"Di ifɛkt we ɛksɛsayz gɛt pan kɔlɔstrel kin las fɔ lɛk 24 awa nɔmɔ. So i nɔ gɛt ɛni bɛnifit fɔ go na jim jɔs tu dez insay di wik ɛn jɔs hang ɔut di ɔda de dɛn," na so dɔktɔ dɛn se.
Di bɛst tin fɔ du na fɔ de aktif fɔ at le 30 minit insay di de . I kin ivin bi fɔ waka kwik kwik wan rawnd yu os, bɔt yu fɔ du am ɛvride. Dɔn bak, if yu kin lɔs ivin 5% pan yu bɔdi wet bay we yu de du ɛksɛsayz dis we, dat go gɛt big, fayn impak pan yu kɔlɔstrel lɛvɛl.
5. Mek wi inkrisayz di pace of di eksasaiz likl.
If yu dɔn ɔlrɛdi du ɛksɛsayz ɛvride, naw yu kin tek am wan step fɔ go bifo. Dat min se, sɔm dez, yu kin du yu ɛksesaiz tranga wan smɔl .
Wan gud plan na fɔ ɛksesaiz smɔl smɔl fɔ lɛk 40 minit, tri ɔ 4 dez insay di wik.
Fɔ ɛgzampul:
- If yu kin waka, tray fɔ waka kwik kwik wan ɔ jok fɔ sɔm tɛm we yu de waka.
- If yu na rɔna, rɔn smɔl fast fɔ sɔm tɛm (sprint intaval).
6. Fɛn we fɔ sɔlv prɔblɛm fɔ mek yu strɛs na yu wokples
If yu de fil strɛs na wokples, yu rili nid fɔ pe atɛnshɔn to am. Risach dɔn sho se pipul dɛn we gɛt strɛs na wokples kin gɛt bɔku bɔku bad kɔlɔstrel (LDL) ɛn dɛn nɔ kin gɛt gud kɔlɔstrel (HDL) .
Sɔm wok dɛn kin mek yu strɛs, bɔt tin dɛn de we yu kin du fɔ mek yu ebul fɔ du am.
- Tek shɔt briŋ we yu de wok. Grap ɛn waka rawnd fɔ wan minit.
- Yuz ɔl di lɛf we yu kin gɛt ɛvri ia. Stay na os ɛn fri.
- Tɔk to yu bɔs ɛn aks dɛn fɔ put yu wok fɔs so dat yu go yuz yu tɛm ɛn trɛnk fayn fayn wan.
7. Dɛn fɔ stɔp fɔ smok.
Sigrɛt smok kin mek yu nɔ gɛt "gud" kɔlɔstrel (HDL) . Ivin if we yu lɛf fɔ smok nɔ de mek yu "bad" kɔlɔstrel (LDL) dɔŋ dairekt wan, i de ɛp yu fɔ gɛt gud to bad kɔlɔstrel. Dat na impɔtant tin fɔ mek yu at gɛt wɛlbɔdi.
Sɔntɛm yu bin dɔn tray fɔ lɛf fɔ smok bifo ɛn yu nɔ bin ebul fɔ smok. Dat na nɔmal tin. Bɔku pipul dɛn kin tray bɔku tɛm. Bɔt nɔ giv ɔp. Na di big invɛstmɛnt wae yu kin mek pan yu ɔl wɛl bɔdi. Yu kin tɔk bak to yu dɔktɔ bɔt dis ɛn gɛt ɛp.
Mɛsej we dɛn kin kɛr go na os
- Tɔk to yu dɔktɔ bɔt yu kɔlɔstrel lɛvɛl ɛn yuz di mɛrɛsin we i gi yu di rayt we.
- Ridyus di sɛtyuret fat lɛk fat mit, bɔta, ɛn chiz, ɛn bifo dat, pik di fat we nɔ gɛt sɛtyuret lɛk fish, kash, ɛn avokado.
- Avɔyd ɔl di trans fat dɛn we de insay bekɛri it ɛn biskit we dɛn pak.
- Ad it dɛn we gɛt bɔku fayv we kin sɔlv, lɛk ɔts, bins, vɛjitebul, ɛn frut dɛn to yu it.
- Du ɛksɛsayz, lɛk fɔ waka kwik kwik wan, fɔ at le 5 dez insay di wik, fɔ at le 30 minit insay di de.
- Fɛn we fɔ ridyus strɛs. Dat kin afɛkt bak di kɔlɔstrel lɛvɛl.
- If yu de smok, disayd fɔ lɛf fɔ smok tide. Go to dɔktɔ fɔ advays yu.
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