Misis Pɛra kin kam na mi klinik ɔltɛm. Pan ɔl we i ol 50 ia, i rili fit ɛn i gladi. Bɔt wan de i nɔ tu te yet, i kam na di klinik wit in fes we rili blak.
"Dɔkta, a jɔs de gi mi bɔy pikin wan eg insay di wik. A rili de fred se if i it eg yolk, in kɔlɔstrel go bɔku ɛn i go gɛt at atak!" i bin se.
Eg yolk na rili big lay lay stori na di sosayti tide. As dɔktɔ, na mi wok fɔ no dɛn lay lay stori ya ɛn jɔs tɛl yu if na tru ɔ nɔto tru. So tide, lɛ wi tɔk bɔt if we pɔsin it eg yɔlɔ, i kin rili mek pɔsin gɛt mɔ kɔlɔstrel ɔ i nɔ kin bɔku.
Wetin na dis kɔlɔstrel?
Bɔku pipul dɛn kin fred we dɛn yɛri di wɔd kɔlɔstrel. Bɔt kɔlɔstrel na impɔtant tin fɔ wi bɔdi. Wi bɔdi nid am fɔ bil sɛl mɛmbran dɛn, mek vaytamɛn D, mek ɔmon, ɛn ɛp fɔ digest.
Bɔku pan di kɔlɔstrel we wi bɔdi nid, na wi liva de mek am bay insɛf.
fכ mek di kכlestכl transpכt insay di bכdi, i fכ tay pan di protin dεm fכ mek lipoprotein dεm. Tu men kayn dɛn de:
- LDL (Low Density Lipoprotein): Dɛn kɔl dis "bad kɔlɔstrel." We i bɔku, i kin gɛda na di blɔd vesel dɛn ɛn i kin mek di blɔd nɔ flɔ.
- HDL (High Density Lipoprotein): Dis na di "gud kɔlɔstrel." I de pul bad LDL kɔlɔstrel na di blɔd vesel ɛn kɛr am go na di liva fɔ trowe am.
If yu it eg yolk, yu tink se yu gɛt bɔku bɔku kɔlɔstrel?
Di lɛvɛl we di kɔlɔstrel de na wi blɔd nɔ de sho di kɔlɔstrel we de na di it dɛn we wi de it. Risach we di dɔktɔ dɛn dɔn du dɔn sho se we pɔsin it eg yɔlɔ, i nɔ de mek di kɔlɔstrel we de na di blɔd go ɔp.
Bɔt wetin de mek di kɔlɔstrel lɛvɛl na wi blɔd wɔs na di sɛtyuret fat ɛn trans fat we de insay di it dɛn we wi de it.
a aks Misis Perera, "Ivin if yu no gi yu pikin eg, yu bai am Short Eats fo it durin klas?" I sɔprayz ɛn se, "Yɛs, Dɔkta, ivin if i nɔ gi am eg, i kin bay kɔtlɛt ɛn pati fɔ am ɔltɛm."
Na dat na di prɔblɛm! Wi kin fred fɔ it tin dɛn we gɛt wɛlbɔdi lɛk eg, bɔt wi kin it tin dɛn we ful-ɔp wit sɛtyuret fat we nɔ fayn lɛk tin dɛn we dɛn dɔn sote ɛn tin dɛn we dɛn mek wit bekɛri we wi nɔ de fred.
Di rayt lɛvɛl fɔ di kɔlɔstrel na di bɔdi
Na di kɔrɛkt valyu fɔ yu blɔd kɔlɔstrel lɛvɛl (Lipid Profile):
| Di kayn kɔlɔstrel we dɛn kin yuz | Di kɔrɛkt lɛvɛl fɔ gɛt (mg/dL) . |
|---|---|
| Tɔtɔl Kɔlestɔl | I nɔ rich 200 |
| LDL (bad kɔlɔstrel) . | I nɔ rich 100 |
| HDL (gud kɔlɔstrel) . | Ova 40 fɔ man / Ova 50 fɔ uman |
| Triglisɛrɛyd dɛn | I nɔ rich 150 |
Triglisεrayd na wan kayn fεt we de kip di εnεji we pasmak frכm di it we wi de it. di TG lεvεl dεm we de εlevεt na di bכdi εn di inkrεs lεvεl dεm fכ bad LDL kכlestכl de inkrεs di risk fכ at sik bכku bכku wan.
No bifo yu fɔdɔm pan (risk factors) .
Bɔku men tin dɛn de we kin mek di kɔlɔstrel nɔ balans:
- It we nɔ fayn: Fɔ it rɛd mit, bɔta, chiz, snek, ɛn it dɛn we dɛn dɔn dip frɛsh bɔku tɛm.
- Nɔ du tin: We yu nɔ de du ɛksɛsayz, i de ridyus di gud HDL kɔlɔstrel ɛn i de mek di bad LDL kɔlɔstrel lɛvɛl go ɔp.
- Smok: Smok kin pwɛl di wɔl dɛn na di blɔd vesel, ɛn i kin izi fɔ mek LDL kɔlɔstrel gɛda na di blɔd vesel.
- Di jin dɛm: If yu famili gɛt ay kɔlɔstrel (Familial Hypercholesterolemia), yu kin gɛt ay risk fɔ gɛt at sik we yu yɔŋ.
Aw fɔ kɔntrol kɔlɔstrel we yu nɔ tek mɛrɛsin?
Yu kin kɔntrol yu kɔlɔstrel fayn fayn wan wit sɔm simpul chenj dɛn na yu layf ɛvride:
1. Fɔ it tin we go ɛp yu at
It balans it ɛvride ɛn nɔ stɔp di eg yolk. Bifo dat, nɔ yuz sote, bɔta, majarin, ɛn kokonat ɔyl ɛn put frut, grɛn vɛjitebul, fish (espɛshali fish we gɛt ɔyl lɛk salmɔn ɛn makrɛl), ɛn nɛt insay yu it.
2. Ɛksesaiz ɔltɛm
Ɛksesaiz 4-5 dez insay di wik fɔ 30 minit insay di de. Simpul tin dɛm lɛk fɔ waka kwik kwik wan, fɔ rayd baysikul, ɔ fɔ swim kin ɛp fɔ mek yu gud HDL kɔlɔstrel lɛvɛl go ɔp.
3. Kɔntrol yu wet.
fכ mεnten yu hεlty wet fכ yu ayt (BMI bitwin 18.5 - 24.9) i kin εp fכ kip yu bכdi shuga lεvεl in chεk.
Di tin dɛn we yu fɔ du & wetin yu nɔ fɔ du
| ✔️ Tin dɛn fɔ du (Du) | ❌ Nɔ fɔ du am |
|---|---|
| It balans it we gɛt ɔl eg wit eg yolk. | Nɔ trowe di eg yolk bikɔs yu de fred ɛn it di wayt wan nɔmɔ. |
| Nɔ yuz ɔyl we yu de kuk. | Nɔ it tin dɛn we dɛn mek wit bekɛri, kek, paste, ɛn pati tumɔs. |
| Afta yu dɔn ol 40 ia, du Lipid Profayl tɛst wan tɛm insay di ia. | Nɔ ignore kɔlestrol bikɔs yu nɔ gɛt di sayn dɛm. |
| It fresh vegjetabul ɛn frut ɛvride. | Nɔ smok ɔ drink rɔm pasmak. |
❓ Sɔm ɔda kwɛstyɔn dɛn we yu kin gɛt (FAQ)
Aw many eg i fayn fɔ it wan de? ▼ we dɛn kɔl
Wan avrej pɔsin we gɛt wɛlbɔdi kin it 1 ful eg fɔ wan de (7 eg fɔ wan wik). Atlet ɔ pipul dɛn we de du ɛksɛsayz kin it mɔ pas dis if dɔktɔ advays. Bɔt pipul dɛn we gɛt dayabitis we dɛn nɔ ebul fɔ kɔntrol ɔ we gɛt siriɔs at sik fɔ stɔp fɔ it 3-4 eg insay wan wik.
A fɔ kɔntinyu fɔ tek kɔlɔstrel pils (statin)? ▼ we dɛn kɔl
If yu blɔd kɔlɔstrel lɛvɛl rili bɔku ɔ yu de pan denja fɔ gɛt at sik, yu dɔktɔ kin gi yu statin drɔgs. I rili denja fɔ stɔp fɔ tek di pils dɛn we yu nɔ gɛt dɔktɔ advays, ɛn yu fɔ kɔntinyu fɔ du ɛksɛsayz ɛn it we yu de tek di mɛrɛsin dɛn.
Yu tink se difrɛns de bitwin fɔ it eg we dɛn dɔn frɛsh ɛn fɔ it eg we dɛn dɔn bɔy? ▼ we dɛn kɔl
Yɛs, fɔ tru. Eg we dɛn dɔn bɔy ɔ we dɛn dɔn poch kin rili ɛp pɔsin fɔ gɛt wɛlbɔdi. Bɔt we dɛn frɛy di eg, di fat ɛn kalori we de insay de go ɔp bay lɛk 50%. So, yu nɔ fɔ it eg we dɛn dɔn frɛsh.
Yu tink se we pɔsin it kokonat ɔyl, i kin mek pɔsin gɛt mɔ kɔlɔstrel? ▼ we dɛn kɔl
Bikɔs kokonat ɔyl gɛt bɔku sɛtyuret fat, if yu yuz kokonat ɔyl pasmak, dat kin mek di bad LDL kɔlɔstrel we de na di blɔd go ɔp. So, if yu nɔ yuz kokonat ɔyl fɔ kuk as yu ebul, i go fayn fɔ mek yu at gɛt wɛlbɔdi.
Sayɛns sɔs (Rɛfrɛns dɛn) .
- 📚 Eg ɛn Kɔlɔstrel: limit de? - At UK Charity Gayd
- 📚 Eg ɛn Kadyovaskyuɛl Sik Risk: Wan Ɔpdet fɔ di Evidɛns we Dɛn Jɔs Du - PubMed Central (PMC)
- 📚 Assosiashon fכ eg kכnsכmshכn, mεtabolik mak dεm, εn risk fכ kכdivaskyul sik dεm - PubMed Central (PMC)
Di mɛsej we impɔtant pas ɔl we pɔsin kin kɛr go na os
- Mɛdikal risach dɔn sho se if pɔsin it eg yɔlɔ, i nɔ de mek di kɔlɔstrel we de na di blɔd go ɔp.
- Di impɔtant tin we de afɛkt wi blɔd kɔlɔstrel lɛvɛl na di sɛtyuret ɛn trans fat we nɔ fayn we de insay fast fud, bekeri prodak, ɛn it dɛn we gɛt bɔku ɔyl.
- If yu it 7 eg dɛn insay di wik wit di yolk dɛn, i nɔ bad fɔ pɔsin we gɛt wɛlbɔdi, ɛn i de gi di bɔdi ay kwaliti prɔtin ɛn bɔku tin dɛn we de mek i fayn.
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