Lɛ wi lan mɔ bɔt fat. Nɔ wɔri, lɛ wi tɔk!

We wi yɛri di wɔd fat, sɔntɛnde wi kin fred smɔl, nɔto so? Sɔm pipul dɛn kin tink se, ‘O, fat nɔ fayn fɔ it.’ Bɔt yu no, fat na rili impɔtant tin fɔ wi bɔdi. Nɔto ɔl fat dɛn bad, ɛn sɔm kayn fat dɛn rili impɔtant fɔ mek wi bɔdi wok. So, tide wi go dispel di miskonsepshon dem abaut dis fat en tok abaut di rial ditel dem.

Wetin fat de du to wi bɔdi?

Fɔ tɔk am simpul wan, fat na wan pan di 4 men tin dɛn we de gi wi bɔdi ɛnaji. Di ɔda wan dɛn na prɔtin, kabɔhaydrɛt, ɛn wata. Wi kin kɔl dɛn makronutriɛnt ya .

Wan pan di spɛshal tin dɛn bɔt fat na dat i gɛt bɔku kalori we yu kɔmpia am wit ɔda tin dɛn we de mek i gɛt fayn fayn tin dɛn. Jɔs tink bɔt dat, wan gram fat gɛt 9 kalori. Bɔt wan gram prɔtin ɔ kabɔhaydrɛt gɛt 4 kalori nɔmɔ. Dat pas tu tɛm! So fat na tin we gɛt bɔku kalori.

fεt na wan kayn triglisεrayd we de insay di kεmikכl grup `(Lipids)` . wi bכdi nid dεn `(Lipids)` כ fεt dεm fכ du sεvεra spεshal wok dεm. Jɔs tink bɔt dat, di wɔl dɛn we gɛt bɔku bɔku sɛl dɛn na wi bɔdi na fat. Dɔn bak, fat kin ɛp fɔ kip ɛn transpɔt sɔm tin dɛn insay di bɔdi. Fɔ ɛgzampul, fat impɔtant fɔ mek di bɔdi tek di vaytamɛn dɛn we kin sɔlv di fat fayn fayn wan lɛk vaytamɛn A, D, E, ɛn K. Fɛt kin ɛp wi bɔdi fɔ yuz dɛn vaytamɛn dɛn ya fayn fayn wan.

Wan ɔda tin na dat, fat de ɛp wi fɔ fil ‘inaf, ful’ we wi de it. Dɛn kɔl dis satiety . Dis min se i impɔtant bak fɔ kɔntrol di we aw wi de it pasmak. So we smɔl fat de na di it, wi kin fil ful kwik, so wi nɔ kin it bɛtɛ pas aw wi fɔ it.

Bɔt na di tin ya, di fat we wi de it nɔ kin gɛt fɔ kip am dairekt as bɔdi fat, dat na, as adipose tissue . Dat kin apin nɔmɔ if wi it mɔ kalori (ilɛksɛf i kɔmɔt frɔm prɔtin, kabɔhaydrɛt, ɔ fat) pas wetin wi nid fɔ wan de. Dat min se if wi it mɔ kalori pas wetin wi de bɔn fɔ gɛt ɛnaji, wi bɔdi kin kip am as fat ɛn gro.

So us kayn fat dɛn de?

Bɔku tɛm wi kin kategoriz di fat dɛn to ‘saturated’ ɛn ‘unsaturated’. Bɔt i rili kɔmplikt smɔl pas dat. Fɔ tɔk di kɔrɛkt tin, 4 men kayn fat dɛn de we wi kin gɛt frɔm it:

• Monounsaturated fat dɛn we gɛt wanwɔd
• Fɛt dɛn we nɔ gɛt bɔku bɔku tin dɛn
• Satyuret fat dɛn we dɛn kin yuz
• Trans fat dɛn we dɛn kin yuz

Naw lɛ wi luk ɛni wan pan dɛn kayn dɛn ya wan bay wan.

Wetin na monounsaturated fat?

Dɛn kin kɔl dɛn tin ya bak monounsaturated fatty acid (MUFA) . Wi kin gɛt dɛn tin ya mɔ frɔm:

• Frɔm avokado ɛn avokado ɔyl
• Difrɛn nɛt ɛn dɛn ɔyl dɛn (e.g. pinat, amɔnd, kash) .
• Frɔm ɔliv ɛn ɔliv ɔyl

Dɔktɔ dɛn se 20% ɔ smɔl pan wi ɔl di kalori dɛn we wi de it ɛvride fɔ kɔmɔt frɔm dɛn monounsaturated fats ya. If dɛn se di avɛrej big pɔsin fɔ it lɛk 2,000 kalori fɔ wan de, dat min se lɛk 400 kalori fɔ kɔmɔt frɔm dis kayn at mɔst.

Lɛ wi lan bak bɔt polyunsaturated fats!

Dɛn kin kɔl dɛn tin ya bak polyunsaturated fatty acid (PUFA) . Sɔm pan dɛn tin ya na impɔtant fat asid dɛn . Dis min se wi bɔdi nɔ go ebul fɔ du tin if dɛn nɔ de, ɛn wi bɔdi nɔ go ebul fɔ mek dɛn. So, wi nid fɔ gɛt dɛn frɔm di it dɛn we wi de it.

Essential polyunsaturated fεt asid dεm na:

• Omega-3 : Man nid lɛk 1.6 gram fɔ wan de, ɛn uman nid lɛk 1.1 gram.
• Omega-6 : Man nid lɛk 17 gram fɔ wan de, ɛn uman nid lɛk 12 gram.

Tu men kayn omega-3 fat asid de, ɛn dɛn kɔmɔt frɔm difrɛn say dɛn:

• Long-chain omega-3s : Dɛn kin de mɔ pan fish dɛn we gɛt ɔyl, lɛk ɛring, makrɛl, salmɔn, sadin, trawt, ɛn shɔɛl fish. Dɛn kin bɔku bak na di mama in milk.
• Short-chain omega-3s : Dɛn kin si dɛn mɔ na vɛjitebul ɛn plant dɛn. Dɛn kin de na grɛn vɛjitebul lɛk spinach, kanola ɔyl, flaks sid ɛn flaks sid ɔyl, soya bin, walnut ɛn walnut ɔyl.

Bɔku say dɛn de we gɛt omega-6 fat asid. Sɔm ɛgzampul dɛn na:

• Kon ɛn kɔn ɔyl
• Eg dɛn
• Legumes lɛk soya bin ɛn soya bin ɔyl
• Sesam sid ɛn sɛsam ɔyl
• Sanflawa sid ɛn sanflawa ɔyl
• Sɔft margarine we gɛt sɔft
• Wit jem

Yu nɔ tink se sɛtyuret fat dɛn fayn so?

Satyuret fεt na wan kayn fεt we de sכlid we i de na rum tεmprachכ. I nɔ de ambɔg pɔsin we i smɔl smɔl . Dɔktɔ dɛn se lɛs dan 10% pan wi ɔl di kalori dɛn we wi de it ɛvride kɔmɔt frɔm sɛtyuret fat.

Bɔt risach dɔn sho se if yu it bɔku bɔku fat kin ambɔg yu wɛlbɔdi . Dis na bikɔs i kin mek yu gɛt mɔ sik dɛn we de ambɔg yu at ɛn blɔd, ɔ at sik . Mɔtalman, dɛn kin tink se dis na bikɔs i kin mek di bad kɔlɔstrel, ɔ LDL kɔlɔstrel , go ɔp na wi bɔdi. Na dat mek dɔktɔ dɛn rili se wi fɔ stɔp di bɔku bɔku fat we wi de it ɛn ɔmɔs tɛm wi de it am.

Di men it dɛn we gɛt bɔku sɛtyuret fat na:

• Animal fat (e.g. Lard, Tallow) .
• Kakao bɔta ɛn chɔklɛt (espɛshali milk chɔklɛt) .
• Kokonas milk ɛn kokonat ɔyl (pan ɔl we dɛn tin ya gɛt sɛtyuret fat, difrɛn opinion dɛn de bɔt aw fɔ yuz dɛn fɔ smɔl smɔl)
• Di it dɛn we dɛn mek wit milk, mɔ bɔta, krim, skim milk, ɛn sɔm chiz dɛn
• Palm ɔyl
• Rɛd mit (bif, ship, bɔd) .

Trans fats – dis na di wan we denja pas ɔl!

Trans fat dɛn rili fiba sɛtyuret fat. Di wangren difrɛns na smɔl difrɛns pan di kemikal strɔkchɔ. Dɛn tu tin ya kin sɔlid we dɛn de na rum tɛmpracha, ɛn dɛn ɔl tu kin mek bad kɔlɔstrel (LDL kɔlɔstrel) go ɔp. Bɔt trans fat kin du sɔntin we ivin wɔs – i kin mek gud kɔlɔstrel (HDL kɔlɔstrel) dɔŋ! Dis HDL kɔlɔstrel na di gud kayn kɔlɔstrel we de protɛkt wi at.

Tu we dɛn de we trans fat kin kam insay:

• Natural sources : Rɛd mit ɛn dairy prodakt kin gɛt smɔl smɔl tin dɛn. sכm sכm dεm de kכmכt bak we dεn hεt di vεgεtebul כyl dεm to ay tεmprachכ (e.g., we dεn de dip fry).
• Atifishal Sɔs : Dɛn kin mek trans fεt artifishal wan bay we dɛn de put likwid vεgεtebul ɔyl dεm to sɔm kεmikכl prכsεs dεm, lεk haydrojεnεshכn. Dɛn tin ya na di wan dɛn we kin ambɔg pɔsin pas ɔl . Dɛn bin de si dɛn na bɔku tin dɛn we dɛn kin bek, snek dɛn we dɛn kin pak, ɛn sɔm kayn majarin.

Bɔt di gud nyus na dat bɔku kɔntri dɛn ɔlsay na di wɔl, lɛk Amɛrika, dɔn ban naw fɔ ad atifishal trans fat to it. Di rizin fɔ dis na di lɔng tɛm wɛlbɔdi prɔblɛm dɛn we pɔsin kin gɛt we i it trans fat. Pruf de bak fɔ se trans fat de mek pɔsin gɛt kansa ɛn ɔda sik dɛn.

So wi kin put fat na difrɛn say dɛn as gud ɛn bad?

Infakt, we yu de tɔk bɔt ɔda fat pas trans fat, i nɔ kin izi fɔ se ‘dis gud, dis bad.’ Trans fat na bad ɔltɛm, no dawt nɔ de bɔt am!

Bɔt lɛ wi luk di ɔda wan dɛn. Risach sho se di say dɛm we dɛn kin gɛt sɛtyuret fat, we sɔm tɛm dɛn kin kɔl ‘bad’ (e.g., ful-fat dairy, dak chɔklɛt, mit we nɔ gɛt sɔl), we dɛn it am smɔl, nɔ kin rili mek di risk fɔ gɛt at sik bɔku.

כlso, pan כl we di wan dεm we dεn kכl ‘gud’ כnsatyuret fεt dεm (i.e. monounsaturated εn polyunsaturated fεt dεm) gud fכ di bכdi, dεn nכ gud if dεn it dεm pasmak. Tumɔs pan ɛnitin nɔ fayn, ivin di nɛktɔ na pɔyzin. Na dat mek dɔktɔ dɛn se wi fɔ tek tɛm wit di ɔnsatyuret fat we wi de ad pan wi it.

Yu tink se it we nɔ gɛt bɔku fat kin fayn ɔltɛm?

Nɔ, i nɔ kin apin da we de ɔltɛm. Tink bɔt am, we yu ridyus di fat we de insay it, i kin chenj in teys, bɔku tɛm i kin mek i te mɔ. So wetin di kɔmni dɛn we de mek it kin du? Dɛn kin ad mɔ shuga ɛn kabɔhaydrɛt to it dɛn we ‘nɔ gɛt bɔku fat’ fɔ kɔmpɛns da teys de. Bɔt as tɛm de go, dis ɛkstra shuga ɛn kabɔhaydrɛt kin mek pɔsin gɛt sik dɛn lɛk Tayp 2 dayabitis .

So, fɔ mek wi nɔ go kech pan wan bad tin ɛn ɔda wan, wi nid fɔ tek tɛm rid di nyutrishɔn lɛbl we de na di it paket dɛn.Tek tɛm mɔ bɔt di bɔku bɔku kabɔhaydrɛt ɛn shuga we de insay. Nɔ tink se sɔntin gud jɔs bikɔs i se "fat-free" ɔ "low-fat."

If yu gɛt ɛni kwɛstyɔn bɔt dis, tɔk to di pɔsin we de kia fɔ yu fɔs. I kin gi yu mɔ infɔmeshɔn ɛn gayd yu. Dɛn kin rifer yu bak to pɔsin lɛk pɔsin we sabi bɔt it ɔ pɔsin we sabi bɔt it.

Yu tink se sɔntin de we dɛn kɔl it we gɛt bɔku fat?

Yɛs, sɔm it dɛn de we de put fat ɛn prɔtin fɔs pas kabɔhaydrɛt. Wan ɛgzampul na di ketogenic diet . Dis kayn it kin fayn fɔ sɔm sik dɛn, lɛk ɛpilepsi we nɔ kin gɛt tritmɛnt. Bɔt, i nɔ fayn fɔ ɔlman. Fɔ sɔm pipul dɛm, di keto it kin put ɛkstra strɛs pan di liva ɔ kidni dɛm. So, nɔ ɛva bigin fɔ it keto it if yu nɔ gɛt dɔktɔ advays.

We yu go na supamakit ɛn bay it, tɛm kin de we yu kin kɔnfyus bifo yu ivin luk di lɛbl dɛn we de sho se yu gɛt it. Na nɔmal tin fɔ fil se yu dɔn lɔs ɛn kɔnfyus fɔ no if dis fat gud ɔ bad. Yu nɔ de yu wan, bɔku pipul dɛn tan lɛk dat.

Yu famili dɔktɔ kin ɛp yu fɔ no mɔ bɔt dis. Fɔ lan fɔ rid di nyutrishɔn lɛbl dɛn ɛn no di difrɛn kayn fat dɛn kin bi impɔtant fɔs tin we yu fɔ du. We yu dɔn no wetin fɔ luk fɔ, fɔ disayd bɔt fat ɛn ɔda it dɛn nɔ go so tranga.

So, us mɛsej wi fɔ mɛmba frɔm dis stori?

I rili simpul. Fat nɔto wi ɛnimi, na wi padi! Bɔt wit kɔndishɔn dɛn.

• Nɔto ɔl fat dɛn bad: Fat dɛn de we impɔtant fɔ wi bɔdi. If dɛn nɔ de, wi nɔ go ebul fɔ gɛt wɛlbɔdi.
• Avɔyd trans fat pan ɔl we yu nɔ gɛt ɛnitin fɔ du wit am: Dis na di rial bad wan dɛn. Nɔ it it dɛn we gɛt atifishal trans fat as yu ebul.
• Limit saturated fat: Limit saturated fat, we de insay tin dɛm lɛk rɛd mit, dairy prodak dɛm we gɛt bɔku fat, pam ɔyl, ɛn kokonat ɔyl, fɔ smɔl.
• Yu fɔ put gud fat fɔs: Ad fat we nɔ gɛt sɛtyuret (monounsaturated ɛn polyunsaturated) we de insay avokado, ɔliv ɔyl, nɛt (pinat, kash, amɔnd), flaks sid, ɛn fish we gɛt ɔyl (lɛk salmɔn, sadin) to yu it.
• Kwantiti impɔtant: Pan ɔl we na di bɛst kayn fat, i nɔ fayn fɔ gɛt bɔku. Kip ɔltin balans.
• Rid lɛbl: Nɔ ful yu wit di wɔd dɛn ‘lɔ-fat’. Chek bak di shuga ɛn kabɔhaydrɛt we de insay.
• Go to dɔktɔ: If yu gɛt ɛni kwɛstyɔn bɔt fat ɔ it, nɔ fred fɔ aks yu dɔktɔ.

Mɛmba se fɔ it fayn fayn tin dɛn rili impɔtant fɔ mek yu gɛt wɛlbɔdi. Insay da balans it de, i impɔtant fɔ gɛt di rayt kayn fat, di rayt amount! So lɛ wi disayd fɔ du di rayt tin, mek padi wit fat, ɛn kɔntinyu fɔ gɛt wɛlbɔdi!

` Fat, nyutrishɔn, it fayn, it, kɔlɔstrel, at sik, ɔnsatyuret fat, sɛtyuret fat