Bɔku pan wi kin fred smɔl we wi yɛri di wɔd "fat" ɔ "ɔyl," nɔto so? Bɔku tɛm wi kin yɛri tin dɛn lɛk, "Nɔ it tin dɛn we gɛt fat, dɛn go mek yu fat," ɛn "Dɛn go mek yu kɔlestrol go ɔp." Bɔt yu no se nɔto ɔl kayn fat bad fɔ wi bɔdi? Infakt, sɔm kayn fat rili impɔtant fɔ mek wi bɔdi gɛt wɛlbɔdi. So tide, lɛ wi pul di mistek we pipul dɛn kin tink bɔt dɛn fat ya ɛn jɔs tɔk bɔt wetin na di tru.
Fɔ tɔk am simpul wan, wetin na fat?
Fat na wan pan di 4 men tin dɛn we wi bɔdi nid. Di ɔda wan dɛn na prɔtin, kabɔhaydrɛt, ɛn wata. Wi kin kɔl dɛn tin ya makronutriɛnt.
Di men tin we de mek fat gɛt bɔku kalori. Dat min se, we yu kɔmpia am wit ɔda tin dɛn we de mek yu bɔdi fayn, di fat gɛt bɔku bɔku kalori fɔ wan gram. Tink bɔt am, wan gram prɔtin ɔ kabɔhaydrɛt gɛt 4 kalori nɔmɔ. Bɔt wan gram fat gɛt 9 kalori. Dis pas tu tɛm.
Wetin fat de du insay wi bɔdi?
Fat kin rili impɔtant na wi bɔdi. di wכl dεm fכ εvri sεl na wi bכdi na fεt asid dεm. Fat de ɛp bak fɔ kip ɛn transpɔt sɔm tin dɛn ɔlsay na di bɔdi.
Wan gud ɛgzampul na di vaytamɛn dɛn we kin sɔlv di fat. Yu go dɔn yɛri bɔt vaytamɛn A, D, E, ɛn K. Fɛt impɔtant fɔ mek wi bɔdi tek dɛn vaytamɛn ya fayn fayn wan.
Apat frɔm dat, fat de ɛp wi fɔ fil ful afta wi dɔn it, ɔ "satiety." Na dat mek we wi it tin we gɛt smɔl fat, dat kin mek wi fil ful kwik kwik wan.
Di impɔtant tin na dat di fat we wi kin it frɔm it nɔ kin gɛt fɔ kip am dairekt as bɔdi fat. di fεt we de na di bכdi de כnli if wi it mכr kalori (ilεda na fεt, protin, kabohaydret) pas aw wi bכdi nid insay wan de.
Wetin na di men kayn fat?
Bɔku tɛm wi kin kategoriz di fat dɛn to "gud fat" ɛn "bad fat." Bɔt fɔ tru, i kɔmplikt smɔl pas dat. Frɔm sayɛns, 4 men kayn fat de insay di it dɛn we wi de it.
| Fat Tayp | Di Kɔmɔn Sɔs dɛn |
|---|---|
| Monounsaturated Fat dɛn we gɛt wanwɔd | Avokado ɛn avokado ɔyl, nɛt lɛk kash ɛn dɛn ɔyl, ɔliv ɛn ɔliv ɔyl. |
| Fɛt dɛn we nɔ gɛt bɔku bɔku tin dɛn | Fish we gɛt ɔyl lɛk salmɔn, makrɛl, sadin, soya bin, flaks sid, sanflawa sid, walnut. |
| Satyuret Fat dɛn we de na di wɔl | Kokonas ɔyl, kokonat milk, pam ɔyl, bɔta, chiz, ɔl milk, rɛd mit (bif, bɔd), chɔklɛt. |
| Trans Fat dɛn we dɛn kin yuz | Majarin we dɛn mek wit atifishinal, tin dɛn we dɛn kin mek fɔ mek bred, fast fud dɛn we dɛn dɔn dip frɛsh (dɛn dɔn ban am na sɔm kɔntri dɛn). |
Lɛ wi luk dɛn kayn ya smɔl mɔ.
1. Fat we nɔ gɛt sɛtyuret - "Gud fat".
Dis na wetin wi kɔl "gud ɔyl." Dɛn kin bi likwid we dɛn de na rum tɛmpracha. Dɛn rili fayn fɔ wi at wɛlbɔdi. Tu kayn dɛn de:
- Monounsaturated fats: Dɛn tin ya de ɛp fɔ ridyus di lɛvɛl we di bad kɔlɔstrel (LDL kɔlɔstrel) de na wi bɔdi.
- Polyunsaturated fats: Fɔ dɛn , Omega-3 ɛn Omega-6 fatty acid na tu kayn we wi bɔdi nid bɔt i nɔ kin ebul fɔ mek fɔ insɛf. So, wi fɔ gɛt dɛn frɔm it. Omega-3 bɔku insay fish ɔyl ɛn i rili impɔtant fɔ mek di bren wok ɛn fɔ mek di at gɛt wɛlbɔdi.
2. Satyuret Fat - "Fat fɔ Limit".
dis na fεt dεm we sכlid na rum tεmprachכ (e.g. kokonat כyl, bכta). Pan ɔl we wi kin kɔl dɛn tin ya “bad ɔyl,” fɔ tru, dɛn nɔ kin ambɔg pɔsin smɔl .
Bɔt fɔ it bɔku sɛtyuret fat nɔto gud tin. Bikɔs if yu du dat, di lɛvɛl we di bad kɔlɔstrel (LDL) de na di bɔdi go go ɔp, ɛn as tɛm de go, di risk fɔ gɛt at sik ɛn di blɔd vesel go blok. Na dat mek dɔktɔ dɛn kin advays fɔ it dɛn tin ya smɔl smɔl ɛn smɔl smɔl.
3. Trans Fat - "Absolut Bad Fat".
Dis na di kayn fat we denja pas ɔl ɛn na di wan we wi fɔ avɔyd kpatakpata. di trans fεt dεm we dεn prodyuz artificially dεn de mek am bay we dεn ad haydrojεn to likwid vεgεtebul כyl dεm fכ mek dεn sכlid (haydrojenεshכn). Dɛn kin yuz dɛn fɔ mek di it dɛn kɔntinyu fɔ liv ɛn fɔ chenj di teys.
di trans fεt dεm de mek di lεvεl fכ bad kכlestכl (LDL) go כp we i de lכs di lεvεl fכ gud kכlestכl (HDL). Dis kin mek yu gɛt at sik bad bad wan. Fɔ dis rizin, bɔku kɔntri dɛn ɔlsay na di wɔl dɔn ban fɔ ad atifishal trans fat to it.
So yu tink se "low-fat" fud dem rili gud?
Dis na kwɛstyɔn we bɔku pipul dɛn kin aks. We yu go na stoa, bɔku kayn yogɔt, milk, ɛn biskit de we dɛn rayt "Low-Fat". Wi tink se dɛn tin ya rili gɛt wɛlbɔdi. Bɔt nɔto so i kin bi ɔltɛm.
Tink bɔt am, we yu ridyus di fat we de na it, bɔku tɛm i nɔ kin gɛt flawa igen. So wetin di kɔmni dɛn we de mek it kin du? Fɔ mek da flawa we dɔn lɔs de kam bak, dɛn kin ad mɔ shuga, sɔl, ɔ ɔda tin dɛn we gɛt kabɔhaydrɛt. So yu kin de it sɔntin we yu tink se nɔ gɛt bɔku fat, bɔt i kin rili gɛt bɔku shuga. As tɛm de go, dis kin mek yu gɛt ɔda sik dɛn lɛk Tayp 2 Dayabitis.
So, i rili impɔtant fɔ rid di nyutrishɔn lɛbl bifo yu bay ɛnitin. Ivin if i nɔ gɛt bɔku fat, chɛk ɔmɔs shuga ɛn kabɔhaydrɛt de insay.
Wetin yu tink bɔt it we gɛt bɔku fat?
sכm pat dεm de fכ it, lεk di kεtojεnik it, we de ridyus di kכbaidret dεm bכku bכku wan εn i de mek di fεt εn protin dεm we yu de it bכku. Dɛn tin ya kin fayn fɔ sɔm mɛdikal kɔndishɔn (e.g., refractory epilepsy).
Bɔt dis kayn spɛshal it nɔ fayn fɔ ɔlman. Fɔ sɔm pipul dɛn, if dɛn fala dis kayn it we gɛt bɔku fat, dat kin mek dɛn liva ɔ kidni dɛn gɛt mɔ prɔblɛm. So, nɔ ɛva fala dɛn kayn spɛshal it dɛn de we yu nɔ tɔk to yu dɔktɔ.
If yu gɛt kwɛstyɔn bɔt it ɛn it, ɛn fil se yu kɔnfyus, na nɔmal tin. Di bɛst tin fɔ du na fɔ go to yu famili dɔktɔ ɛn tɔk bɔt dis. I kin gayd yu pan wan plan fɔ it fayn fayn wan we rayt fɔ yu.
Mɛsej we dɛn kin kɛr go na os
- Nɔto ɔl di fat dɛn na "bad." "Gud" fεt dεm, lεk כnsatyuret fεt dεm, implεnt fכ wi bכdi fכ de hεlth.
- Tray fɔ put it dɛn we gɛt bɔku fat, lɛk avokado, ɔliv ɔyl, nɛt lɛk kash ɛn amɔnd, ɛn fish we gɛt ɔyl insay yu it.
- Limit yu it fɔ sɛtyuret fat (kokonat ɔyl, bɔta, rɛd mit). Yu nɔ nid fɔ kɔt dɛn ɔl, bɔt it dɛn smɔl smɔl.
- Nɔ it tin dɛn we gɛt atifishal trans fat (bek guds, sɔm kayn majarin) as yu ebul. Dis na di "bad" kayn fat.
- Nɔ mek yu ful yu wit di "Low-Fat" lɛbl. Dɔn bak, no ɔmɔs shuga de insay bifo yu bay.
- Mek shɔ se yu go to yu dɔktɔ bifo yu mek ɛni big chenj na yu it, mɔ bifo yu fala it we gɛt bɔku fat lɛk keto.
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