Yu tink se di it we yu de it kin rili afɛkt di kɔlɔstrel? Mek wi no fɔ tru!

Bɔku pipul dɛn kin wɔnda if wetin wi de it ɛn drink kin afɛkt di kɔlɔstrel we wi gɛt. Yɛs, di it dɛn we wi de it kin afɛkt di bɔku bɔku kɔlɔstrel we de na wi blɔd. Kɔlɔstrel na wan tin we tan lɛk waks we wi bɔdi nid fɔ wok. Wi liva kin rili mek di kɔlɔstrel we wi nid. So wi nɔ nid fɔ gɛt kɔlɔstrel frɔm it, we tan lɛk fɔ ad san to di si. Bɔt di tin we impɔtant pas ɔl fɔ no na dat di it we yu de it kin jɔs afɛkt 20% to 30% pan di kɔlɔstrel we de na wi blɔd. Sɔm it dɛn de we de mek wi "bad" kɔlɔstrel, ɔ LDL kɔlɔstrel, bɔku pas di wan we dɛn kin se. Sɔm it dɛn de bak we de ɛp fɔ mek dis LDL kɔlɔstrel nɔ bɔku. So, if yu no us it fɔ it ɛn us it fɔ avɔyd, yu kin kɔntrol yu kɔlɔstrel lɛvɛl ɛn ridyus yu risk fɔ gɛt at sik.

Us it dɛn gɛt bɔku kɔlɔstrel?

Di kɔlɔstrel we wi kin gɛt frɔm it na in dɛn kɔl di kɔlɔstrel we de na di it we wi de it . Dɛn kin si am mɔ na animal it dɛn. Fɔ ɛgzampul, insay mit, chiz, ɛn tin dɛn we dɛn mek wit milk. Bɔt risach dɔn sho se we i kam pan fɔ lɛ di kɔlɔstrel go dɔŋ, nɔto di kɔlɔstrel we wi de it na in wi fɔ wɔri bɔt pas ɔl. Bifo dat, tu kayn fat we nɔ fayn fɔ yu bɔdi , we na sɛtyuret fat ɛn trans fat, na dɛn kin mek yu gɛt bɔku bɔku bad kɔlɔstrel. Bɔt i sɔri fɔ no se bɔku it dɛn we gɛt bɔku kɔlɔstrel na di it kin gɛt dɛn fat ya bak we nɔ fayn fɔ yu.

Aw fɔ ridyus kɔlɔstrel tru it?

Yu kin stɔp yu kɔlɔstrel bay we yu fala dɛn tin ya we yu de pripia yu it:

• Ad mɔ soluble fiber to yu it.
• Limit yu it fɔ sɛtyuret fat .
• Nɔ it trans fat .
• It tin dɛn we balans.

Ad soluble fiber to yu it.

Sɔm it dɛn de we kin ɛp fɔ mek yu LDL kɔlɔstrel lɛvɛl go dɔŋ. Wan pan di tin dɛn we impɔtant pas ɔl na fayv we kin sɔlv . Dis na wan kayn fayv we kin sɔlv insay wata. dis fayv we de sכlv de tay pan wi bayl (we dεn mek frכm kכlestכl) εn i de kכmכt wit west prodakt dεm. Tray fɔ gɛt bitwin 10 ɛn 25 gram fayv fɔ wan de. Aks yu dɔktɔ bɔt di rayt amɔnt fɔ yu bay di kalori we yu nid. Na sɔm it dɛn we yu kin ad to yu it we gɛt fayv we kin sɔlv:

• Brawn rays.
• Dray bins lɛk lentil, chikip, ɛn grɛn bins.
• Sitrus frut dɛn lɛk apul, blakberi, ɛn ɔrɛnj.
• Oats ɛn ɔt bran.

Yu tink se wi fɔ kɔntrol di sɛtyuret fat?

Satyuret fεt na wan kayn fεt we de sכlid we i de na rum tεmprachכ. Dɛn tin ya na di it dɛn we pipul dɛn kin it:

• Mit we dɛn dɔn prosɛs : Tin dɛn lɛk hot dɔg, sosish, bekin, pepa.
• Mit we gɛt fat: Pik rib, chukchuk we nɔ gɛt skin, ɛn mit we gɛt fat.
• Ful-fat dairy prodakt: bɔta, ebi krim, krim chiz, saw krim.
• Kokonas ɔyl ɛn pam ɔyl.
• Fɔd we dɛn dɔn frɛsh.

Infakt, wi bɔdi nid sɔm sɛtyuret fat fɔ mek wi go gɛt wɛlbɔdi. Bɔt if wi nɔ rid di nyutrishɔn lɛbl dɛn we de na di it dɛn we wi de it, i izi fɔ ad tumɔs sɛtyuret fat to wi bɔdi. We yu dɔn no ɔmɔs sɛtyuret fat de insay di it dɛn we yu de it, i go izi fɔ fɛn we fɔ ridyus am. Yu go de wɔnda se, "Aw bɔku na tumɔs?" כnli 5% to 6% pan yu tכtal kalori dεm fכ wan de fכ kכmכt frכm satεrayt fεt.

Impɔtant: Dɛn rɛnj ya na jɔs sɔgzhɛshɔn, nɔto lɔ dɛn we at ɛn fast. Fɔ de tink bɔt nɔmba ɔltɛm ɛn fɔ it tin dɛn we nɔ fayn kin mek yu it tin dɛn we nɔ fayn lɛk ɔtorɛksia . Di wan dɛn we sabi bɔt it kin wɔn bak se if yu hang pan dɛn nɔmba ya, yu kin mis sɔm it dɛn we rili gɛt wɛlbɔdi.

Fɔ ɛgzampul, ɔliv ɔyl, pan ɔl we i gɛt sɔm sɛtyuret fat, i fayn fɔ ad to yu it we yu de it smɔl (te to 4 tebul spɔnj fɔ wan de) bikɔs i de bɛnifit yu wɛlbɔdi. Semweso, it dɛn de we gɛt sɛtyuret fat, lɛk avokado ɛn walnut, bɔt wi fɔ kip dɛn na wi it. Di men tin na fɔ luk usay di fat kɔmɔt. Bikɔs sɛtyuret fat kɔmɔt frɔm it dɛn we gɛt wɛlbɔdi, i nɔ bad fɔ go smɔl pas di limit we dɛn kin se. If yu gɛt dawt, tɔk to pɔsin we sabi bɔt it fɔ no us sɔs fɔ sɛtyuret fat yu fɔ pul ɛn uswan yu kin kip smɔl.

Nɔ it trans fat!

Dɛn kin mek trans fat bay we dɛn ad likwid vɛjitebul ɔyl ɛn haydrojɛn. Fast fud ɛn prɔses it na di men tin dɛn we de mek trans fat na pipul dɛn it. Dis na bikɔs dɛn it dɛn de gɛt sɔm ɔyl dɛn we gɛt haydrojɛn.Dɛn kin ad trans fat dɛn we dɛn de mek dɛn ɔyl ya. 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. Wae dat na gud nyus, e nɔr min se fast fud ɛn prɔses it nɔr bad. Dɛn kin stil gɛt bɔku sɛtyuret fat. כlso, di we aw dεn kuk dεm (e.g., dip-frying) kin stil gεt trans fεt. Yu bɔdi nɔ nid trans fat. Dɛn bad fɔ yu, ɛn de it dɛn we de insay dɛn nɔ gɛt ɛni bɛnifit fɔ yu wɛlbɔdi. I bɛtɛ fɔ avɔyd dɛn ɔltogɛda if i pɔsibul. Fɔ ridyus trans fat na yu it, avɔyd dɛn tin ya:

• Fast fud fɔ it.
• Fɔd we dɛn dɔn frɛsh.
• Bekeri prodakt (Kɔmɛshɔnal bek guds) - lɛk kuki, donut, pastries.

It tin dɛn we balans.

We yu de tray fɔ gɛt wɛlbɔdi kɔlɔstrel lɛvɛl tru it, i impɔtant fɔ it balans it we gɛt dɛn tin ya:

• Frut dɛn we dɛn kin mek.
• Plant dɛn.
• Grens - lɛk bran rays, bɔku wit, ɛn ɔts.
• Protein it dεm - fish, kכkכ we nכ gεt skin, lεntil, chikip.
• Dairy/dairy alternatives - milk we nɔ gɛt bɔku fat, yogɔt.
• Fεt dεm - fεt dεm we gεt hεlth (e.g. כliv כyl, avokado, nכt - in mכdarεshכn).

Yu kin gɛt smɔl aidia bɔt wetin fɔ pik ɛn wetin fɔ avɔyd. Dis no we yu no go ɛp yu fɔ plan fɔ it tin we go mek yu fil fayn ɛn we go mek yu at pwɛl.

A kin it snek ɔ dɛzat?

If yu de it snek, it smɔl, ɛn tek tɛm wit wetin yu pik. Pik snek dɛn we nɔ gɛt bɔku sɛtyuret fat, shuga, ɛn sɔdiɔm (sɔl). Na sɔm snek dɛn we gɛt wɛlbɔdi ɛn di saiz dɛn we dɛn kin gi:

• Nat lɛk walnut, amɔnd, pikɛn, ɛn pistachio (1/4 kɔp).
• Pamkin sid ɔ sanflawa sid (1/4 kɔp).
• Chikpis we dɛn dɔn rost (1/2 kɔp).
• Wan fresh frut (wan smɔl ɔrɛnj ɔ apul) ɛn sɔm nɛt.
• Pinat bɔta we nɔ swit ɔ amɔnd bɔta.
• Popkon (3 kɔp, pop) ɛn wan pis chiz.
• Raw vegjetabl (1 kɔp) .
• Whole gren cereal wit Grik yogɔt (1/2 kɔp).
• Chiz wit boyl vegjetabul (1 kɔp).

Tek tɛm we yu de bay snek ɔ dɛzat we nɔ gɛt bɔku fat na di stoa. Bɔku pan dɛn tin ya nɔ gɛt bɔku fat bɔt dɛn kin gɛt bɔku shuga. Tek tɛm wit di kayn shuga we yu gɛt. Tɔk to yu dɔktɔ bɔt di rayt shuga fɔ yu. Yu gɛt dayabitis (Diabetes Mellitus) .Dis impɔtant mɔ if yu gɛt dayabitis ɔ yu gɛt ay shuga na yu blɔd. Wan we fɔ it sɔntin we fayn we nɔ gɛt bɔku shuga ɛn fat na fɔ tray fɔ mek di dɛzat we gɛt wɛlbɔdi na os. Bɔku risɛp dɛn de we dɛn kin mek we dɛn nɔ gɛt shuga ɔ we dɛn nɔ gɛt smɔl shuga, ɛn dɛn stil de te.

Tink bɔt dɛn tin ya we yu de kuk!

We yu kuk na os, dat kin ɛp yu fɔ kɔntrol di tin dɛn we yu de it. Bɔt nɔto ɔltin we yu kuk na os gɛt wɛlbɔdi ɔ gud fɔ yu kɔlɔstrel. Kip dɛn tin ya fɔ kuk na yu maynd fɔ ɛp yu fɔ stik to yu plan fɔ it fayn fayn wan. Yu dɔktɔ ɔ pɔsin we sabi bɔt it kin gi yu mɔ advays dɛn lɛk dis.

• Ad mɔ fish to yu it. Tray fɔ it at le 8 ɔns (lɛk 225 gram) insay di wik. Bɔt nɔ frɛy am!
• Nɔ yuz bɔta, lard, ɛn shɔtin. Bifo dat, yuz ɔyl fɔ kuk we gɛt wɛlbɔdi (lɛk ɔliv ɔyl), bɔt na smɔl smɔl nɔmɔ. Tray fɔ yuz vegjetabl stok we nɔ gɛt bɔku sɔl instead ɔf ɔyl we yu de sote ɔ bek vɛjitebul, fish, ɛn bɔd.
• Bek, broyl, ɔ stim yu it. Nɔ frɛy am.
• Luk fɔ ɔda tin dɛn we yu kin yuz fɔ mek bɔta ɛn ɔyl na di rɛsipɛkt dɛn.
• We yu de mek sup , dubl di vegjetabul dɛn . Dis go mek di fayv we de insay yu sup bɔku. Fɔ mek ples fɔ dat, ridyus di rays ɔ nuts bay af.
• Fɛn ɔyl ɛn spays we yu lɛk ɛn yuz dɛn fɔ mek yu it flawa instead fɔ yuz bɔta, sɔl, ɔ sos we gɛt bɔku fat.
• Mek yu yon salad dresin. Yuz ɔliv ɔyl ɛn balsam vinega (ɔ wan ɔda tin we tan lɛk dis). Salad dresin na wan snik we fɔ ad sɛtyuret fat to yu it.
• We yu de mek sup ɔ grevi , pul di layt we gɛt fat we de pan am. Afta di sup ɔ grevi dɔn kol, put am na frij fɔ sɔm awa. We yu pul am, yu go si wan tik layt fat pan am, we yu kin pul am izi wan.
• Rimov di skin pan di chukchuk bifo yu kuk. Rub di spays pan di mit, nɔto pan di skin.

Wetin na di TLC Dayt ɛn di Mɛditarenian Dayt?

Di TLC it na pat pan di Therapeutic Lifestyle Changes (TLC) program . Na tri pat program we gɛt fɔ du wit fɔ ridyus kɔlɔstrel tru it, fɔ du tin dɛn we yu de du, ɛn fɔ kɔntrol yu wet. Na di US National Institutes of Health bin mek dis program insay 1985. Sɔm pipul dɛn stil de fala am tide. Bɔt, prɔblɛm de. Di las risach sho se dis it nɔ gɛt bɔku fat ɛn i gɛt bɔku bɔku kabɔhaydrɛt. So , dis go mek yu blɔd shuga go dɔŋ, .Di triglisɛrɛyd lɛvɛl kin go ɔp bak, mɔ if yu nɔ it wɛlbɔdi kabɔhaydrɛt. Na dat mek naw pipul dɛn we sabi bɔt it kin tɔk se di Mɛditarenian Dayt na fɔ it tin dɛn we go ɛp yu at. Dis plan kin ɛp fɔ kɔntrol yu kɔlɔstrel lɛvɛl, ɛn i kin ɛp bak fɔ sɔpɔt bɔku ɔda tin dɛn bɔt yu wɛlbɔdi. If yu fala di Mɛditarenian Dayt:

• Plan yu it arawnd di it dɛn we dɛn mek wit plant . Dis kin min frut, vɛjitebul, ɔl gren , ɛn bins.
• It fish, bɔd we nɔ gɛt bɔdi, sifud , eg , ɛn tin dɛn we dɛn mek wit milk smɔl smɔl.
• Nɔ it rɛd mit, frɛsh it, dɛzat, ɛn ɛnitin we dɛn mek wit bred flawa.

Di men tin na fɔ mɛmba di kayn fat we yu de it. Di Mɛditarenian it de ridyus di sɛtyuret fat ɛn trans fat we yu de it. Dis kin mek big difrɛns to yu LDL kɔlɔstrel lɛvɛl. Bifo dat, i de riples dɛn kayn fat dɛn de wit wɛlbɔdi fat we de sɔpɔt yu ɔl at wɛlbɔdi. Risach dɔn sho se dis it kin ridyus di risk fɔ gɛt sik dɛn we de ambɔg di at ɛn di blɔd .

Wetin yu go du if di kɔlɔstrel stil bɔku ivin afta yu dɔn chenj di tin dɛn we yu de it?

Di it dɛn we yu de it kin mek di kɔlɔstrel we de na yu blɔd go ɔp ɔ smɔl, mɔ di bad kɔlɔstrel we kin mek yu gɛt atherosclerosis . Dis no we yu no kin rili ɛp yu. Di tin dɛn we yu kin disayd fɔ du kin mek difrɛns. Bɔt sɔntɛnde, ilɛksɛf yu tray tranga wan, yu nɔ go ebul fɔ stɔp yu kɔlɔstrel to di lɛvɛl we yu want. Bɔku rizin dɛn de fɔ dis.

Nɔto ɔltɛm yu kin kɔntrol di tin dɛn we yu kin pik fɔ it.

Insay pafɛkt wɔl, ɔlman go gɛt tin fɔ it we gɛt fayn fayn tin dɛn fɔ it, tɛm fɔ kuk, ɛn tin dɛn we di kɔmyuniti gɛt fɔ ɛp dɛn fɔ rich wetin dɛn dɔn plan fɔ du. Di rial tin na dat, wi fɔ disayd fɔ du sɔntin insay di tin dɛn we wi gɛt. Wi ɔl gɛt wi yon tin dɛn we de ambɔg wi ɛn tin dɛn we de afɛkt di tin dɛn we wi kin disayd fɔ du. So, wi wan wan chukchuk na jɔs sɔm smɔl smɔl pat dɛn pan wan big pazl we wi ɔl kɔmyuniti de bil togɛda. Nɔ bit yusɛf if yu gɛt tin dɛn we de ambɔg yu fɔ mek ɔl di fayn fayn tin dɛn we yu kin pik we de sɔpɔt it we nɔ gɛt bɔku kɔlɔstrel. Bifo dat, du wetin yu ebul.

Yu jin dɛn bak kin du sɔntin.

Sayɛnsman dɛn biliv se jin (hɛriditi) kin afɛkt yu kɔlɔstrel lɛvɛl. So, pan ɔl we di chenj we yu de it kin ɛp, sɔm tɛm dɛn nɔmɔ nɔ go mek difrɛns fɔ mek yu nɔmba dɛn kam na wɛlbɔdi rɛnj. Sɔm pipul dɛn kin gɛt bɔku bɔku kɔlɔstrel bikɔs dɛn bɔdi nɔ kin ebul fɔ pul inof bad (LDL) kɔlɔstrel. Dɛn kɔl dis kɔndishɔn we dɛn kin gɛt frɔm dɛn mama ɛn papaDɛn kɔl am Familial Hypercholesterolemia. So, e kin tranga fɔ mek pipul dɛm lɛk dat go dɔŋ dɛn kɔlɔstrel lɛvɛl tru it nɔmɔ. Dɛn kin nid statin ɔ ɔda mɛrɛsin.

Kɔlɔstrel kin bɔku we pɔsin de ol.

As wi de ol, wi kɔlɔstrel lɛvɛl de go ɔp. So, di impak we di chenj we yu de it kin gɛt we yu ol 30 ia nɔ kin bi di sem we yu ol 60 ia.

Chenj kin tek tɛm.

If yu chenj wetin yu de it, yu go tink se yu go si chenj na yu kɔlɔstrel nɔmba kwik kwik wan. Bɔt yu kɔlɔstrel nɔmba de sho di patɛns we de divɛlɔp as tɛm de go.

Imajin wan big blakbɔd we dɛn kɔba wit raytin. If yu was am wan tɛm wit iras, sɔm pan di tin dɛn we yu rayt go ires. Bɔt fɔ mek yu ebul fɔ pul ɔl di tin dɛn we yu rayt, yu go gɛt fɔ kɔntinyu fɔ was fɔ sɔm tɛm. Dis tɛm ya, ɔda pɔsin go rayt oba di say dɛn we yu dɔn ɛras (i go mɔs bi se yu stil de it sɔm it dɛn we de mek yu LDL kɔlɔstrel go ɔp, ɛn yu bɔdi stil de mek kɔlɔstrel!).

Peshɛnt, gi yu bɔdi tɛm fɔ ajɔst to yu nyu plan fɔ it. Insay da tɛm de, put ɛksesaiz ɛvride insay yu layf. Dɔn bak, aks yu dɔktɔ aw lɔng i go tek fɔ si chenj ɛn if yu go bɛnifit frɔm di mɛrɛsin dɛn wit yu nyu plan fɔ it.

Mɛsej we dɛn kin kɛr go na os

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 yu it plan kpatakpata wan nɛt. Mek smɔl smɔl chenj dɛn we simpul, ɛn ad mɔ tin dɛn smɔl smɔl. Yu kin mis sɔm pan di it dɛn we yu lɛk. Bɔt, instead fɔ pe atɛnshɔn pan di it dɛn we yu de stɔp, pe atɛnshɔn pan di nyu it dɛn we yu de tray fɔ it. Dɔn bak, mek yu famili ɛn padi dɛn tek pat pan yu nyu plan. Ɛksplen wetin mek yu de mek dɛn chenj ya ɛn aw dɛn go ɛp yu. E kin izi fɔ stik to wan nyutrishɔn plan we pipul dɛm wae de arawnd yu ɛnkɔrej yu fɔ rich yu gol dɛm. Mɛmba se smɔl chenj dɛn kin mek big tin apin!

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