Yu las mɛdikal ripɔt bin se yu kɔlɔstrel lɛvɛl ay smɔl? Bɔku pan wi kin fred we wi si dat. Wi kin tink se, "O, a fɔ stɔp fɔ it bɔta, ayskrim, ɛn fat mit frɔm naw." Pan ɔl we sɔm tru tin dɛn de insay da stori de, gud nyus de bak fɔ yu. Dat min se if yu ad mɔ sɔm it dɛn to yu it, dat kin ɛp fɔ kɔntrol di kɔlɔstrel we yu gɛt. Aw dis bɛtɛ ɛn izi pas fɔ swɛla pil wit wata?
Yu tink se dɛn tin ya rili na sɔm kayn majik it? Nɔ, bɔt i rili nia majik. Risach pipul dεm dכn fכnshכn se dεn spεshal it dεm ya we dεn kכl "functional foods," gεt big, fayn impak pan yu kכlestכl lεvεl. Sɔm stɔdi dɔn sho se it we gɛt dɛn "superfoods" ya kin wok jɔs lɛk sɔm mɛrɛsin dɛn we de mek yu bɔdi nɔ gɛt bɔku bɔku kɔlɔstrel, ɔ LDL (Low-Density Lipoprotein) kɔlɔstrel . Dis so pruv se di FDA (Food and Drug Administration) na Amɛrika dɔn ivin gi dɛn it ya "hɛlth klem" se dɛn kin kɔntrol kɔlɔstrel.
Wetin na dɛn "super foods" we de stɔp kɔlɔstrel?
Okay, naw lɛ wi si wetin na dɛn it ya we rili fayn fɔ wi at ɛn ɛp fɔ kɔntrol kɔlɔstrel. I nɔ at fɔ ad dɛn tin ya to yu it ɛvride.
| Di kayn it we dɛn kin it | Aw fɔ ɛp di bɔdi |
|---|---|
| Fish we gɛt fat Fɔ ɛgzampul: salmɔn, makrɛl, ɛring, makrɛl | di omega-3 fεt asid dεm we de insay dεn fish ya rili gud fכ di at hεlth. Dɛn kin ɛp fɔ mek di blɔd prɛshɔn go dɔŋ ɛn ridyus ɔda kayn fat we de na di blɔd we dɛn kɔl triglisɛrɛyd. |
| Oats ɛn Oat Bran | Dɛn gɛt bɔku fayv we kin sɔlv. Dis fayv de wok lɛk spɔnj, i de tek di kɔlɔstrel we de na yu dijestiv trakt ɛn ɛp fɔ pul am kɔmɔt na yu bɔdi. Fɔ it wan kɔp ɔts na mɔnin na fayn tin fɔ bigin. |
| Nat lɛk walnut ɛn amɔnd | Dɛn nɛt ya gɛt wɛlbɔdi fat (unsaturated fats). If yu it wan anful pan dɛn nɛt ya ɛvride, dat kin ɛp fɔ mek yu bad kɔlɔstrel (LDL) nɔ bɔku. Bɔt nɔ it bɔku pan dɛn, bikɔs dɛn gɛt bɔku kalori. |
| Fɔd dɛn we gɛt Plant Stɛrol ɔ Stanol | Dɛn kin ad dɛn tin ya to sɔm majarin, yogɔt, ɛn frut drink dɛn. Dɛn Plant Stɛrol ɛn Stanol ya na tin dɛn we dɛn kin gɛt frɔm plant. Dɛn kin mek di bɔdi nɔ tek di kɔlɔstrel we de na di it we i de it. |
| Ligɛm dɛn Ex: chikip, lentil, pis, soya | Dɛn tin ya gɛt bɔku fayba bak we kin sɔlv. If yu put dɛn insay yu it ɛvride, dat kin ɛp fɔ mek yu nɔ gɛt bɔku kɔlɔstrel. |
Mek shɔ se yu mɛmba dɛn tin ya we yu de chenj di it we yu de it!
Afta yu dɔn lan bɔt it dɛn we de stɔp kɔlɔstrel, i nɔ fayn fɔ mek yu disayd fɔ yusɛf, ɛn se, "Okay, den a go it dɛn tin ya ɛn stɔp mi kɔlɔstrel." Dis nɔto sɔntin we yu fɔ du fɔ yusɛf.
Fɔs, tɔk to yu dɔktɔ.
We i kam pan aw fɔ kɔntrol di kɔlɔstrel we yu gɛt, di tin we impɔtant pas ɔl na fɔ wok wit yu dɔktɔ . Pan ɔl we fɔ chenj di it we dɛn de it kin ɛp bɔku, sɔm pipul dɛn kin nid drɔgs fɔ mek dɛn nɔ gɛt at sik. So, tek yu ripɔt ɛn mit wit yu dɔktɔ fɔ tɔk bɔt di bɛst tritmɛnt plan fɔ yu. Dɛn kin gi yu mɛrɛsin wit di chenj dɛn we yu de it.
Dɛn it ya nɔto "majik"!
Dis na sɔntin bak we wi fɔ mɛmba. Nɔ tink se if yu it wan anful walnut ɔ wan bol ɔts na mɔnin, dat nɔ go ambɔg yu, ɔ yu gɛt laysens fɔ it bɔku ɔyl it dɛn, frɛsh it dɛn, ɛn kek dɛn we yu want.
Fɔ rili bɛnifit frɔm dɛn gud it ya, yu rili nid fɔ adopt wan ɔl wɛlbɔdi layf.
Dat min se, .
- Ridyus it dɛn we dɛn dɔn prosɛs, it dɛn we dɛn dɔn dip frɛsh, drink dɛn we gɛt shuga, ɛn it dɛn we gɛt bɔku sɛtyuret fat (e.g., rɛd mit, chiz, bɔta) as yu ebul.
- Kɔntrol yu wet.
- Ɛksesaiz ɛvride. Du sɔntin lɛk fɔ waka fɔ at le 30 minit insay di de.
Fɔ tɔk am simpul wan, i tan lɛk se yu de bil os. Yu nɔ go ebul fɔ bil os wit jɔs wan brik. Semweso, yu nɔ go ebul fɔ gɛt wɛlbɔdi wit jɔs wan "superfood." Fɔ it fayn, fɔ it difrɛn difrɛn tin dɛn, ɛn fɔ du tin dɛn we go ɛp yu fɔ gɛt wɛlbɔdi.
Mɛsej we dɛn kin kɛr go na os
- Sɔm patikyula it dɛn de lɛk ɔts, fish we gɛt ɔyl, ɛn walnut we de ɛp fɔ ridyus di bad kɔlɔstrel (LDL) we de na yu bɔdi.
- If yu ad dɛn it ya to yu it nɔmɔ, dat nɔ go ɛp fɔ kɔntrol yu kɔlɔstrel. Mek shɔ se yu go to yu dɔktɔ fɔ advays . Yu kin nid mɛrɛsin.
- "Superfoods" nɔto laysens fɔ it bɔku ɔda it dɛn we nɔ fayn lɛk aw yu want. I impɔtant fɔ mek yu it ɔltin we gɛt wɛlbɔdi ɛn we balans .
- Fɔ mek yu gɛt di bɛst rizɔlt, i impɔtant fɔ du ɛksɛsayz ɔltɛm ɛn fɔ kɔntrol yu wet , wit fɔ chenj di it dɛn we yu de it.
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