"Dɔkta, mi kɔlɔstrel dɔn ay smɔl. A fɔ stɔp fɔ it mit ɛn fish ɔltogɛda?" Dis kwɛstyɔn na bɔku pipul dɛn na wi kɔntri we de wɔri bɔt dɛn kɔlɔstrel lɛvɛl kin aks am. Sɔm pipul dɛn kin fred fɔ lɛf fɔ it mit ɔltogɛda. Bɔt yu nɔ rili nid fɔ lɛf fɔ it mit kpatakpata. Di tin we impɔtant pas ɔl na fɔ ɔndastand gud gud wan us kayn mit yu de it, ɔmɔs yu de it, ɛn aw yu de kuk am, ɛn mek smat chukchuk.
Fɔs, wetin na kɔlɔstrel?
Fɔ tɔk am simpul wan, kɔlɔstrel na wan kayn fat we de na wi bɔdi. Infakt, kɔlɔstrel impɔtant fɔ bɔku impɔtant wok dɛn na wi bɔdi, lɛk fɔ bil sɛl dɛn ɛn fɔ mek sɔm ɔmon dɛn. Bɔt di prɔblɛm na dat i kin gɛda pasmak na di bɔdi.
We wi de tɔk bɔt kɔlɔstrel, wi de tɔk bɔt tu men kayn dɛn, nɔto so?
1. "Gud" kכlestכl (HDL - High-Density Lipoprotein): Dis na lεk klin fכ wi bכdi vεsul dεm. I de pik bad bad kɔlɔstrel we yu nɔ want frɔm ɔlsay na di bɔdi ɛn kɛr am go na di liva fɔ mek i pul am. So, fɔ mek dis bɔku, i fayn fɔ di bɔdi.
2. "Bad" kכlestכl (LDL - Low-Density Lipoprotein): Dis na di prכblεm. We dis kayn tin kin bɔku, i kin gɛda na di wɔl dɛn na wi blɔd vesel dɛn, ɛn smɔl smɔl i kin lɔk dɛn. I tan lɛk se rɔst de bɔku insay wata paip. If di at we de kɛr blɔd go na di at kin lɔk dis we, yu kin gɛt bɔku bɔku sik dɛn lɛk at atak ɛn strok.
Di it dɛm we wi de it, mɔ di it dɛm we gɛt bɔku animal fat, gɛt big impak pan di lɛvɛl we di bad kɔlɔstrel (LDL) de go ɔp. Bikɔs mit na tin we dɛn kin mek wit animal, dɛn kin advays pipul dɛn we gɛt bɔku kɔlɔstrel fɔ tek tɛm mɔ bɔt mit.
So, aw wi kin pik mit wit sɛns?
Yu nɔ go ebul fɔ it mit bikɔs i gɛt kɔlɔstrel. Di impɔtant tin na fɔ pik mit dɛn we nɔ gɛt bɛtɛ trɛnk ɛn nɔ de nia mit dɛn we dɛn dɔn prosɛs ɔltogɛda.
Tink bɔt wetin yu want fɔ pik ɛn wetin yu want fɔ skip we yu go na di stoa. Yu go ɔndastand am izi wan we yu luk dis tebul .
| Di bɛst fɔ it (gud tin dɛn fɔ pik) . | Fɔ tru, ridyus/stɔp (bad chukchuk) . |
|---|---|
| Chikin we nɔ gɛt skin (espɛshali di pat pan di bɔdi) . | Ɔl di mit dɛn we dɛn dɔn prosɛs lɛk sosish, bekin, ɛn ham |
| Turkey we nɔ gɛt skin | Bif ɔ bɔd chɔp we tan lɛk se dɛn gɛt bɔku fat |
| Pik we dɛn kin mek wit bɔd | Ɔgan mit (liva, kidni, bren, ɛn ɔda tin dɛn) . |
| Lean kot fɔ bif (bif rawnd, sirloin) . | Ɛni kayn mit we dɛn dɔn frɛsh dip |
| Fish (especially salmon, sadin, makrɛl, ɛn ɔda tin dɛn) | Skin ɛn fat layers we pɔsin kin si wit mit |
Mɛmba se di tin we impɔtant pas ɔl na fɔ it tin dɛn we go mek yu it fayn. Nɔto jɔs mit, ɔl wetin yu de it de afɛkt yu kɔlɔstrel lɛvɛl.
If yu it mit, yu fɔ tink bɔt dɛn tin ya bak!
Apat frɔm we yu pik gud kayn mit, yu nid fɔ tink bɔt sɔm ɔda tin dɛn.
1. Sayz fɔ di pat
Dɛn se: “Tumɔs gud tin nɔ de ɛva gud.” Dat wɔd de apin na ya bak. I nɔ mata aw yu it mit we slim, if yu it tumɔs wan tɛm, i nɔ go du yu ɛni gud. Di jenɛral rɛkɛmɔndeshɔn na fɔ it nɔ pas 140-150 gram (lɛk 5 ɔns) mit we dɛn dɔn kuk, bɔd, ɔ fish fɔ wan de. Wan izi we fɔ no dis na fɔ tink bɔt wan mit as di sayz fɔ yu an ɔ wan dɛk fɔ kad . I bɛtɛ fɔ tɔk to yu dɔktɔ bɔt dis ɛn gɛt advays bɔt di rayt mɔni fɔ yu.
2. Aw fɔ Kuk
Bɔku pipul dɛn na wi kɔntri lɛk fɔ it fayn fayn it dɛn, so we dɛn de kuk mit, dɛn kin kuk am wit ɔyl, kokonat milk, ɔ dip fry am. Dis nɔ fayn fɔ pɔsin we gɛt kɔlɔstrel.
- Gud tin fɔ du: Gril, Bek, Stiam/Bɔyl, Stir-frying.
- Tin dɛn fɔ ridyus:Dip frying, kuk wit bɔku kokonat milk. I go bɛtɛ if yu yuz milk we nɔ gɛt bɔku fat instead fɔ yuz kokonat milk.
3. Chɛk di Lebul
If yu bay mit we dɛn pak na supamakit, mek am pɔynt fɔ rid di lɛbl we de sho aw fɔ it tin dɛn . Pe atɛnshɔn to di fat, sɛtyuret fat, ɛn kɔlɔstrel we de insay. Pik di wan we gɛt smɔl fat.
Nɔ jɔs pe atɛnshɔn pan mit, prɔyoritɛt dis bak!
Mit nɔto di wangren we fɔ gɛt prɔtin. Bɔku ɔda tin dɛn de we gɛt prɔtin we kin ɛp fɔ kɔntrol di kɔlɔstrel ɛn i rili fayn fɔ di at.
Fish - wan bɛst padi fɔ di at!
Ivin ɔganayzeshɔn dɛn we gɛt nem na di wɔl lɛk di American Heart Association kin se yu fɔ it fish fɔ tu dez insay di wik. dis na biכs sכm kayn fish dεm gεt spεshal nyutriεnt we dεn kכl `Omega-3 fεt asid` . dis dεm de εp bכku fכ lכs wi bad kכlestכl εn rεdכks di risk fכ at sik (`Coronary Artery Disease`).
- Fish we gɛt bɔku Omega-3: Salmɔn, Sadin, Tuna, Makrɛl, Ɛring.
Ɔda fayn fayn prɔtin opshɔn dɛn
Apat frɔm mit ɛn fish, ad dɛn tin ya to yu it.
- Dray bins: lentil, chikip, grɛn bins, kidni bins
- Nat ɛn sid: kash, pinat, amɔnd (i bɛtɛ fɔ it dɛn wan ya we yu nɔ frɛy dɛn insay ɔyl)
- Dairy prodakt dɛn we nɔ gɛt bɔku fat: Skim milk, yogɔt
- Di tin dɛn we dɛn mek wit soya: Tofu
Apat frɔm ɔl dis, if yu it bɔku bɔku vɛjitebul, frut, ɔl gren (rays wit lentil, atta flawa), ɛn du ɛksɛsayz ɛvride, dat go ɛp yu fɔ mek yu kɔlɔstrel gɛt wɛlbɔdi.
Mɛsej we dɛn kin kɛr go na os
- Jɔs bikɔs yu gɛt ay kɔlɔstrel nɔ min se yu fɔ stɔp fɔ it mit kpatakpata. Di impɔtant tin na fɔ pik di rayt we.
- Nɔ it mit dɛn we dɛn dɔn prosɛs (lɛk sosish ɛn bekin) ɔl ɛn pik mit dɛn we nɔ gɛt skin lɛk chukchuk we nɔ gɛt skin ɛn bif we nɔ gɛt bɔdi .
- Tek tɛm aw yu de it. Tray nɔ fɔ it mɔ mit pas di sayz fɔ yu an insay wan de.
- Bifo yu frɛy dip, yuz we dɛn fɔ kuk we gɛt wɛlbɔdi lɛk fɔ gril, stim, ɔ bek.
- Put fish we gɛt bɔku Omega-3 fɔ at le tu dez insay di wik. I rili gud fɔ yu at.
- Di it we yu de it ɛn di rayt it de fɔ yuMek shɔ se yu aks yu dɔktɔ ɔ nɔs advays.
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