Wetin yu de it kin afɛkt di bɔku bɔku kɔlɔstrel we de na yu bɔdi? Yɛs, i kin du am. Kɔlɔstrel na wan tin we tan lɛk waks we impɔtant fɔ bɔku tin dɛn na wi bɔdi, lɛk fɔ bil sɛl dɛn ɛn fɔ mek sɔm ɔmon dɛn . Wi liva de mek ɔl di kɔlɔstrel we wi nid. So, fɔ tru, wi nɔ nid fɔ gɛt ɛni kɔlɔstrel frɔm it. I tan lɛk se yu ad mɔ san na di bich. Bɔt di it dɛn we wi de it jɔs de afɛkt lɛk 20% to 30% pan di kɔlɔstrel we de na wi blɔd. Bɔt i impɔtant fɔ mek yu kɔntinyu fɔ chɛk da mɔni de.
Fɔd dɛn we de mek di “bad” kɔlɔstrel (LDL) go ɔp ɛn dɔŋ .
Tu men kayn kɔlɔstrel de na wi bɔdi. Wan pan dɛn na di “gud” kɔlɔstrel, we dɛn kɔl HDL (High-Density Lipoprotein). Di ɔda wan na di “bad” kɔlɔstrel, we dɛn kɔl LDL (Low-Density Lipoprotein). Dis LDL na di prɔblɛm. I kin gɛda na di blɔd vesel dɛn ɛn lɔk dɛn. Dis kin mek di risk fɔ gɛt at sik bɔku .
Di gud nyus na dat sɔm it dɛn de we kin mek yu “bad” LDL kɔlɔstrel lɛvɛl go ɔp . Sɔm it dɛn de bak we kin ɛp fɔ mek di LDL kɔlɔstrel lɛvɛl go dɔŋ. So, if yu no wetin fɔ it ɛn wetin nɔ fɔ it, yu go ebul fɔ kɔntrol di kɔlɔstrel we yu gɛt ɛn ridyus di chans fɔ gɛt at sik . If yu tɔk to pɔsin we sabi bɔt it, dat kin rili ɛp yu.
Us it dɛn gɛt bɔku bɔku kɔlɔstrel?
di kכlestכl we wi kin gεt frכm it dεn kכl am ``Dietary Cholesterol.`` dεn kin fכn am bכku pan animal prodakt dεm. Fɔ ɛgzampul, mit, chiz, ɛn tin dɛn we dɛn mek wit milk.
Bɔt, luk, di las risach dɔn sho se we i kam pan fɔ lɛ wi nɔ gɛt bɔku kɔlɔstrel, nɔto di kɔlɔstrel we wi nid fɔ wɔri bɔt mɔ frɔm it. Na tu kayn fεt dεm we nכ hεlth we de mכr denja – satεrayt fεt εn trans fεt. Bɔt i sɔri fɔ no se bɔku it dɛn we gɛt bɔku kɔlɔstrel kin gɛt dɛn fat ya bak we nɔ fayn.
Aw fɔ ridyus kɔlɔstrel tru it?
Okay, so lɛ wi luk aw fɔ stɔp kɔlɔstrel tru it ɛn drink. Na sɔm tin dɛn we yu kin du:
- Ad mɔ soluble fiber to yu it.
- Limit yu it fɔ sɛtyuret fat .
- Nɔ it trans fat!
- It tin dɛn we balans.
Naw lɛ wi tɔk bɔt ɛni wan pan dɛn wan ya.
1. Ad mɔ soluble fiber to yu it.
dis na di men tin we de εp fכ lכs yu `(LDL)` kכlestכl. `(Soluble fiber)` na wan kayn fayv we de sɔlv insay wata. dis fayv de tay pan di bayl (we dεn mek wit kכlestכl) na wi bכdi εn i de pul am kכmכt na di bכdi wit di dɔti tin dεm. Tink bɔt am lɛk spɔnj, we de tek kɔlɔstrel.
Tray fɔ gɛt bitwin 10 ɛn 25 gram solubul fayv fɔ wan de. I bɛtɛ fɔ aks yu dɔktɔ us amount we rayt fɔ yu bay di kalori we yu nid ɛvride.
Na sɔm it dɛn we gɛt bɔku ``Soluble fiber``:
- Dray bins lɛk lentil, chikip, ɛn grɛn bins
- Sitrus frut dɛn lɛk apul, blakberi, ɔrɛnj, ɛn tanjɛrin
- Oats ɛn Oat bran
- Brawn rays
2. Limit di Satyuret Fat we yu gɛt
Satyuret fεt na wan kayn fεt we de sכlid we i de na rum tεmprachכ. Dɛn tin ya kin de mɔ na:
- Mit dɛn we dɛn dɔn prosɛs lɛk sosish, bekin, ɛn pepa.
- Fat kɔt mit lɛk bɔd rib, chukchuk we nɔ gɛt skin, ɛn fat kɔt bif.
- Ful-fat dairy fud dεm – bכta, hεvi krim, krim chiz, εn yogכt (sכ krim).
- Na kokonat ɔyl ɛn pam ɔyl.
- Insay it we dɛn dɔn dip frɛsh.
Wi bɔdi nid sɔm sɛtyuret fat fɔ mek wi gɛt wɛlbɔdi. Bɔt if wi it it dɛn we wi nɔ chɛk di tin dɛn we de sho di it dɛn we de na di it, wi kin dɔn fɔ it mɔ sɛtyuret fat pas aw wi tink. We yu dɔn no ɔmɔs sɛtyuret fat de insay di it dɛn we yu de it ɔltɛm, i go izi fɔ fɛn we fɔ ridyus am.
Sɔntɛm yu go de wɔnda, “Aw bɔku na tumɔs?” Fɔ tɔk am simpul wan, na 5% to 6% nɔmɔ pan yu ɔl di kalori dɛn we yu de it ɛvride fɔ kɔmɔt frɔm sɛtyuret fat.
Bɔt mɛmba se dɛn nɔmba dɛn ya nɔto di rayt lɔ. Fɔ chas nɔmba lɛk dis kin mek sɔmtɛm yu gɛt tin fɔ it we nɔ fayn lɛk ``Orthorexia''. Dɔn bak, pipul dɛn we sabi bɔt it kin wɔn se if yu kech dɛn nɔmba ya, dat kin mek yu kɔt sɔm it dɛn we rili fayn fɔ yu.
Fɔ ɛgzampul, ɔliv ɔyl gɛt sɔm sɛtyuret fat, bɔt di bɛnifit dɛn we i gɛt fɔ yu wɛlbɔdi de mek i fayn fɔ ad am to yu it fɔ smɔl smɔl (lɛk 4 tebul spɔnj fɔ wan de). Na di sem tin kin apin to avokado ɛn walnut. Di men tin na fɔ luk us kayn it di fat kɔmɔt. If di sɛtyuret fat kɔmɔt frɔm it dɛn we gɛt wɛlbɔdi, i nɔ bad fɔ go pas di limit we dɛn kin se. If yu gɛt dawt, tɔk to pɔsin we sabi bɔt it ɛn aks us sɔs fɔ sɛtyuret fat yu fɔ pul ɛn wetin yu kin kip smɔl.
3. Nɔ it trans fat!
Trans fat na sɔntin we dɛn kin mek bay we dɛn ad haydrojɛn to likwid vɛjitebul ɔyl. Trade, fast fud ɛn prɔses it na bin di men tin dɛn we kin mek pipul dɛn gɛt trans fat na pipul dɛn it. Dis na bikɔs dɛn it dɛn de bin gɛt sɔm ɔyl dɛn we gɛt haydrojɛn, we dɛn bin de chenj to trans fat we dɛn bin de mek dɛn. Bɔt insay 2018, di US Food and Drug Administration (FDA) bin ban fɔ yuz dɛn ɔyl ya we gɛt pat pan di haydrojɛn na it.
Pan ɔl we dat na gud nyus, i nɔ min se fast fud ɛn tin dɛn we dɛn dɔn prosɛs nɔ bad. Dɛn kin gɛt bɔku sɛtyuret fat. כlso, dεn kin stil gεt trans fεt bikoz fכ di we aw dεn kuk dεm (lεk fכ frεy).Yu bɔdi nɔ nid trans fat atɔl. Dɛn nɔr rili fayn, ɛn di it dɛm wae de insay dɛn nɔr gɛt ɛni bɛnifit fɔ wɛl bɔdi. So, i bɛtɛ fɔ avɔyd dɛn ɔltogɛda if i pɔsibul.
Fɔ mek yu nɔ it bɔku trans fat dɛn we yu de it, nɔ it dɛn tin ya:
- Fast fud fɔ it
- Fɔd we dɛn dɔn dip frɛsh
- Di tin dɛn we dɛn kin bek fɔ sɛl lɛk kuki, donut, ɛn paste
4. It Balans It dɛn
We yu de tray fɔ kɔntrol di kɔlɔstrel lɛvɛl tru it, i impɔtant fɔ pripia it dɛn we gɛt balans pan dɛn tin ya:
- Frut
- Plant dɛn
- Siriɛl (especially di wan dɛn we gɛt bran) .
- Fɔ it dɛn we gɛt bɔku prɔtin (fish, chukchuk, eg , nɛt) .
- Di it dɛn we dɛn kin mek wit milk ɔ di tin dɛn we dɛn kin yuz fɔ mek dɛn tek dɛn ples
- Fat (di gud kayn) .
We yu no us it fɔ pik ɛn uswan fɔ pul, i go izi fɔ yu fɔ plan fɔ it tin dɛn we go mek yu at pwɛl ɛn we balans.
Di it we dɛn kin it na di Mɛditarenian
Di wan dɛn we sabi bɔt it kin se di Mɛditarenian Dayt na plan fɔ it we go ɛp yu at. Dis plan kin ɛp fɔ kɔntrol yu kɔlɔstrel lɛvɛl ɛn sɔpɔt bɔku ɔda tin dɛn fɔ yu wɛlbɔdi. If yu fala di Mɛditarenian Dayt, yu:
- Plɛn yu it dɛn arawnd it dɛn we dɛn mek wit plant. Dis inklud frut, vɛjitebul, ɔl gren, ɛn nɛt.
- It fish, slim bɔd, sifud, eg, ɛn dairy smɔl smɔl.
- Nɔ it rɛd mit, frɛsh it, dɛzat, ɛn ɛnitin we dɛn mek wit wayt flawa.
Di men tin na fɔ mɛmba di kayn fat dɛn we yu de it. Di Mɛditarenian it de ridyus di we aw yu de it sɛtyuret fat ɛn trans fat, we kin mek big difrɛns to yu LDL lɛvɛl.
Wetin a go du if a kɔntrol mi it bɔt mi kɔlɔstrel nɔ go dɔŋ?
Di tin dɛm we yu de it kin mek di kɔlɔstrel we de na yu blɔd go ɔp ɔ smɔl. Bɔt, sɔm tɛm, ilɛk aw yu tray tranga wan, yu nɔ go ebul fɔ put yu kɔlɔstrel lɛvɛl dɔŋ to di lɛvɛl we yu want. Bɔku rizin dɛn de fɔ dis.
- jεnεtik inflכεns: di jin dεm we de pas dכn frכm jεnereshכn to jεnereshכn de afekt yu kכlestכl lεvεl.
- Ej: As wi de ol, wi kɔlɔstrel lɛvɛl de go ɔp bak.
- Tɛm: I kin tek tɛm fɔ si di tin dɛn we kin apin we pɔsin chenj in it.
Di tin dɛn we impɔtant pas ɔl fɔ mɛmba (Take-Home Message) .
Di it dɛm wae yu de it kin gɛt big impak pan yu wɛl bɔdi, mɔr lɛk yu kɔlɔstrel lɛvɛl. If yu bigin fɔ chenj di tin dɛn we yu de it, peshɛnt wit yusɛf. Nɔ tink se yu go chenj ɔl yu it plan fɔ wan nɛt. Mek smɔl, simpul chenj dɛn, ɛn ad mɔ tin dɛn smɔl smɔl.
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