Lɛ wi se yu jɔs kam na os frɔm yu ɛni ia chɛk-ap wit yu dɔktɔ. Dis tɛm, di dɔktɔ se di kɔlɔstrel we de na yu blɔd dɔn ay smɔl. Na nɔmal tin fɔ fil smɔl fɔ fred ɛn wɔri we yu yɛri dis. Bɔt no rizin nɔ de fɔ mek wi wɔri. Na bikɔs dis sik rili kɔmɔn pan wi na Sri Lanka.
Bɔt we bɔku bɔku kɔlɔstrel de, lɛk fat, i kin bigin fɔ gɛda na di wɔl dɛn na wi blɔd vesel dɛn (arteries). Dis kin mek yu blɔd nɔ flɔ, i kin mek yu gɛt bɔku prɔblɛm dɛn lɛk at atak ɛn strok. Na dat mek i impɔtant fɔ no bɔt dis ɛn tek di step dɛn we yu nid.
Yɛs, mɛrɛsin dɛn de we kin ɛp fɔ mek yu kɔlɔstrel go dɔŋ te i rich fayn . Yu dɔktɔ kin gi yu mɛrɛsin. Bɔt ilɛksɛf yu de yuz mɛrɛsin ɔ yu nɔ de yuz am, yu go stil nid fɔ mek sɔm chenj dɛn na yu layf ɛvride fɔ kɔntrol yu kɔlɔstrel.
So usay wi go bigin?
Di it na di tin we impɔtant pas ɔl.
Di fɔs tin we yu fɔ du fɔ mek yu gɛt wɛlbɔdi na fɔ tink bɔt wetin yu de put na yu bɔdi. Dat min se yu fɔ chenj di tin dɛn we yu de it. If yu pik tin dɛn we go mek yu gɛt wɛlbɔdi instead fɔ it sɔm tin dɛn we nɔ fayn, yu go ebul fɔ mek yu kɔlɔstrel go dɔŋ.
Fɔs, mek yu abit fɔ ful-ɔp yu plet wit frut, vɛjitebul, ligɛm, ɔl gren, ɛn ligɛm lɛk bins ɛn chikip. Nɔto jɔs dɛn wan ya nɔ gɛt bɔku kɔlɔstrel, bɔt dɛn gɛt bɔku fayv bak. Fɔ it dɛn we gɛt fayv na fayn padi we kin ɛp fɔ mek yu kɔlɔstrel nɔ bɔku. Nɔto dat nɔmɔ, fayv de ɛp bak fɔ ridyus di risk fɔ dɛn sik ya:
- At sik
- Strok
- Fat
- Tayp 2 Dayabitis
If yu it tin dɛn we gɛt fayv, dat kin mek yu fil ful, ɛn dis kin mek yu nɔ it snek dɛn we nɔ fayn fɔ yu.
Apat frɔm dis, yu kin ad tin dɛn bak lɛk fish, nɛt lɛk kash ɛn pinat, dairy prodakt dɛn we nɔ gɛt bɔku fat, ɛn chukchuk we nɔ gɛt skin to yu it.
Naw lɛ wi luk dip smɔl pan di rilayshɔn bitwin kɔlɔstrel ɛn it. If yu no bɔt di kayn fat dɛn we yu gɛt, dat go rili ɛp yu.
| Fat Tayp | Aw i kin afɛkt di bɔdi | Fɔd dɛn we gɛt mɔ |
|---|---|---|
| Satyuret Fat dɛn we de na di wɔl | dis dεm de mek di "bad" kכlestכl (LDL) lεvεl dεm εn lכs "gud" kכlestכl (HDL) , we de mek di risk fכ at sik bכku. | Rɛd mit (bif, bɔd), chukchuk wit skin, dairy prodakt dɛn we gɛt bɔku fat (bɔta, chiz), it dɛn we dɛn dɔn dip frɛsh, kek, biskit, kokonat ɔyl, pam ɔyl. |
| Trans Fat dɛn we dɛn kin yuz | Dis na di kayn fat dɛn we bad pas ɔl . Dɛn kin ivin denja pas sɛtyuret fat. Dɛn kin mek di LDL lɛvɛl go ɔp bad bad wan ɛn dɛn kin mek pɔsin gɛt at sik bad bad wan. Dɛn fɔ stɔp dɛn kpatakpata. | Majarin, bekeri prodakt (pastri, donut), fast fud, pak snek (proses fud). Dɛn rayt am as "Patially hydrogenated oil". |
| Gud fat (Fɛt we nɔ gɛt sɛtyuret) . (Monoɔnsatyuret & Pɔliɔnsatyuret) | dis dεm de εp fכ lכs di "bad" kכlestכl (LDL) lεvεl. Sɔm it dɛn kin ɛp bak fɔ mek di "gud" kɔlɔstrel (HDL) lɛvɛl go ɔp. | Fish we gɛt ɔyl lɛk salmɔn, makrɛl, ɛn ɛring, kash, pinat, amɔnd, ɔliv ɔyl, kanola ɔyl, ɛn avokado. |
Mɛmba se di wɔd dɛn "fat" ɛn "kɔlestɔl" nɔ kin bad ɔltɛm. Wetin impɔtant na di kayn we aw wi de pik.
Ɔliv ɔyl gɛt spɛshal prɔpati. Pan ɔl we i de ridyus di tɔtal kɔlɔstrel ɛn LDL lɛvɛl, i nɔ de ridyus di lɛvɛl dɛn na di HDL we go bɛnifit wi. So, if yu it ɔliv ɔyl, dat kin ɛp fɔ mek yu nɔ gɛt at sik. Bɔt if yu de tray fɔ lɛf fɔ it bɔku bɔku it dɛn, yu fɔ it ɔliv ɔyl smɔl smɔl.
If yu fat pasmak, yu kin lɔs ɛkstra wet bay we yu it di tin dɛn we yu de it ɛn kɔntrol di sayz dɛn we yu de it. Ivin if yu lɔs smɔl lɛk 5-10 kilogram, dat kin mek big difrɛns to yu LDL kɔlɔstrel lɛvɛl.
Wi go wok aut smɔl? (Di impɔtant tin fɔ du ɛksɛsayz)
Yu want fɔ gɛt di bɛst pan yu nyu it we nɔ gɛt bɔku kɔlɔstrel? Dɔn yu nid fɔ bigin fɔ muf. Dat min se yu fɔ du ɛksɛsayz. pan ɔl we di fyzikal aktiviti nɔ de afɛkt di LDL lɛvɛl dairekt wan, i de ridyus ɔda kayn fat na wi blɔd we dɛn kɔl triglisɛrɛyd, pan ɔl we i de mek di lɛvɛl fɔ gud HDL kɔlɔstrel go ɔp.
Nɔto dat nɔmɔ, ɛksesaiz kin ɛp fɔ kɔntrol di wet we yu gɛt pasmak ɛn fɔ mek yu blɔd prɛshɔn go dɔŋ, ɛn dɛn ɔl tu de mek yu gɛt at sik.
Yu fɔ tray fɔ du ɛksɛsayz fɔ at le 30 minit ɛvride we go mek yu at rit. Fɔ ɛgzampul, yu kin du sɔntin lɛk fɔ waka kwik kwik wan, fɔ rɔn, fɔ swim, ɔ fɔ rayd baysikul. If yu nɔ dɔn du ɛksɛsayz fɔ lɔng tɛm, bigin fɔ du am smɔl smɔl. Start bay we yu de waka fɔ sɔm minit insay di de ɛn smɔl smɔl yu de spɛn yu tɛm. I bɛtɛ fɔ tɔk to yu dɔktɔ bɔt us ɛksesaiz we fayn fɔ yu ɛn aw lɔng yu fɔ du am.
If yu de smok, stɔp naw.
Yu kɔlɔstrel lɛvɛl na ɔda gud rizin fɔ lɛ yu lɛf fɔ smok. Di kabɔn monoksayd we yu kin blo frɔm sigrɛt kin mek di kɔlɔstrel bɔku na di wɔl dɛn na yu blɔd vesel dɛn. If yu nid ɛp fɔ kik dis bad abit, tɔk to yu dɔktɔ bɔt mɛrɛsin ɔ advays program.
Tek tɛm fɔ drink rɔm bak.
Sɔm stɔdi dɔn sho se if pɔsin drink rɔm smɔl, i kin mek di HDL (gud) kɔlɔstrel lɛvɛl go ɔp smɔl. Bɔt di American Heart Association se if yu nɔ de drink rɔm naw, yu nɔ fɔ bigin fɔ dis rizin.
If yu de drink rɔm, du am smɔl smɔl. Jɛnɛral wan, dat min se nɔ fɔ drink pas wan de fɔ uman dɛn ɛn nɔ fɔ drink pas tu drink fɔ wan de fɔ man dɛn.
Mɛsej we dɛn kin kɛr go na os
- Ridyus it dɛn we gɛt bɔku sɛtyuret fat. Put di it dɛn we gɛt trans fat kɔmɔt kpatakpata.
- It fish we gɛt ɔyl, lɛk salmɔn ɛn makrɛl, tu ɔ tri dez insay di wik, nɔto dip frɛsh.
- Yuz ɔyl we gɛt wɛlbɔdi lɛk ɔliv ɔyl we yu smɔl. Limit di amount if yu de wori bɔt yu wet.
- Ɛksesaiz fɔ at le 30 minit ɛvride. Kɔnsul yu dɔktɔ bifo yu bigin.
- If yu gɛt bɔku bɔku bɔdi, we yu nɔ gɛt bɔku bɔku bɔdi, dat kin rili ɛp yu fɔ kɔntrol di kɔlɔstrel.
- Nɔ smok kpatakpata ɛn nɔ drink rɔm.
- Di tin we impɔtant pas ɔl na fɔ tɔk to yu dɔktɔ ɔltɛm bɔt yu kɔlɔstrel lɛvɛl ɛn tritmɛnt, ɛn fala in advays.
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