Wok ol de... ron roun te let nait... Wit dis bizi laif, wia di taim de fo kuk and it somtin, no bi so? So bɔku pan wi dɔn yus fɔ bay sɔntin na di stoa ɔ it we dɛn pak kwik kwik wan. I izi, bɔt i gɛt big prɔblɛm. Bɔku pan dɛn it ya gɛt bɔku ɔyl, sɔl, ɛn shuga. Dɛn nɔ gɛt bɛtɛ tin dɛn bak we wi bɔdi nid, lɛk kalsiɔm, omega-3 fat asid, ɛn fayv. Bɔt nɔ wɔri, yu kin mek fayn it we fit yu bizi layf. Ɔl wetin i nid na fɔ go bay smɔl smɔl ɛn fɔ kip it dɛn we gɛt wɛlbɔdi nia yu.
Fɔs, wetin na kɔlɔstrel?
Fɔ tɔk am simpul wan, kɔlɔstrel na tin we tan lɛk waks ɛn ɔyl na wi bɔdi. I impɔtant fɔ bɔku tin, lɛk fɔ mek ɔmon ɛn fɔ mek vaytamɛn D. Bɔt di prɔblɛm kin bigin we i bɔku. Tu men kayn kɔlɔstrel de.
1. LDL (Low-Density Lipoprotein): Wi kכl dis "bad kכlestכl." Dis na wetin kin mek prɔblɛm. We di LDL lɛvɛl bɔku, i kin bigin fɔ gɛda na di wɔl dɛn na wi blɔd vesel dɛn. I tan lɛk dɔti we de bɔku na wata paip. as tεm de go, dεn dεposit dεm ya (dεn kכl dεm `pleks`) kin sכmtεm di bכdi vεsul dεm, εn sכmtεm dεn kin ivin blכk dεm kכmplit wan. Dis na wae kin mek pɔrsin gɛt siriɔs sik lɛk at atak ɛn strok .
2. HDL (High-Density Lipoprotein): Wi kכl dis "gud kכlestכl" . di wok we i de du na fכ pik di bad kכlestכl we yu nכ want na di bכdi εn gi am to di liva. Di liva de pul am na di bɔdi. Dis min se fɔ kip di HDL lɛvɛl ay, i rili fayn fɔ wi at wɛlbɔdi.
So wi gol fɔ bi fɔ ridyus bad kɔlɔstrel (LDL) ɛn kip gud kɔlɔstrel (HDL) lɛvɛl na di wɛlbɔdi lɛvɛl.
Tin dɛn fɔ ad pan yu it fɔ mek yu nɔ gɛt bɔku kɔlɔstrel
Gud it nɔ jɔs min fɔ mek yu nɔ gɛt bɔku bɔku kɔlɔstrel. I kin ɛp bak fɔ kɔntrol yu blɔd prɛshɔn, mek yu imyun sistɛm go bifo, ɛn protɛkt yu frɔm at sik, strok, ɛn sɔm kayn kansa. So, nɔ fɔgɛt fɔ ad dɛn tin ya to yu shopin list di nɛks tɛm we yu go na di stoa.
Vegjetabul ɛn frut dɛn we gɛt bɔku bɔku kɔlɔ
Vɛjitebul ɛn frut na di fawndeshɔn fɔ it fayn fayn it. Natin nɔ de fɔ mek dɛn gɛt bɔku kɔlɔstrel ɛn fat. Dɛn gɛt bɔku fayv ɛn antiɔksidant mɔ, we kin ɛp fɔ mek bad kɔlɔstrel nɔ bɔku.
- Plant dɛn:It vegjetabul we gɛt difrɛn kɔlɔ, lɛk spinach, kelɛ, ɛn kɔla grɛn, brɔkoli, kabij, karɔt, bitrut, pɔmpin, ɔkra, ɛn bɛl pepa.
- Frut: It frut lɛk ɔrɛnj, grep, apul, guava, avokado, ɛn bɛri (strawberry, blueberries) ɔltɛm.
Di Pawa we Ɔl Grens Gɛt
Wul gren na supamakit we gɛt bɔku fayv, kɔmpleks kabɔhaydrɛt, ɛn prɔtin. Dɛn tin ya kin gi di bɔdi ɛnaji ɛn i kin ɛp bak fɔ kɔntrol di kɔlɔstrel.
- Di bɛst tin fɔ pik: Ɔts, bali, brawn rays (rɛd rays), chikip, chikip, pis, grɛn bins.
- If yu bay it we dɛn pak: If yu bay bred, pasta, ɔ siriɔs, chɛk di lɛbl fɔ si if dɛn mek am wit "whole grain" ɔ "whole wheat." Dɔn bak, mek shɔ se yu pik di wan dɛn we nɔ gɛt bɔku shuga ɛn sɔl.
- Sɔntin we yu fɔ no bɔt: Sɔm pipul dɛn gɛt alɛji fɔ gluten ɔ Siliak Disease, ɛn dɛn fɔ pik grens we nɔ gɛt gluten lɛk aw dɛn dɔktɔ tɛl dɛn.
Mit ɛn prɔtin we de ɛp yu at
Protein impɔtant fɔ wi bɔdi, bɔt pɔsin we gɛt ay kɔlɔstrel nid fɔ tek tɛm smɔl we i de pik prɔtin.
- Mit: Put di skin pan bɔd ɛn pik di wan dɛn we nɔ gɛt bɛtɛ bɔdi, lɛk chukchuk brɔst. If yu de it bif ɔ bɔd, pik "lean cuts" (e.g., sirloin, tenderloin). We yu de bay mit, luk fɔ lɛbl we se "92% fat-free" ɔ pas dat.
- Fish: It fish we gɛt ɔyl lɛk salmɔn, tuna, makrɛl, ɛn sadin tu tɛm insay di wik. Di omega-3s we de insay dɛn it ya rili fayn fɔ di at.
- Protin dεm we de kכmכt frכm plant dεm: Dis na di bεst opshכn dεm. Put tin dɛn lɛk lentil, chikip, pis, grɛn bins, ɛn soya bin (Soya/Edamame) insay yu it ɔltɛm. Dɛn tin ya nɔ gɛt bɔku fat ɛn dɛn gɛt bɔku fayv.
Fɔ tru, yu fɔ de fa frɔm dɛn it dɛn ya!
I impɔtant fɔ it gud it ɛn de fa frɔm bad it fɔ kɔntrol kɔlɔstrel. Na dis na wan kwik list fɔ ɛp yu fɔ no yu ɛnimi dɛn.
| Fɔd kategori fɔ avɔyd | Ɛgzampul dɛn ɛn wetin mek i bad |
|---|---|
| Satyuret Fat dɛn we de na di wɔl | Ɛgzampul dɛn:Fat pat pan mit, chukchuk skin, bɔta, chiz, kokonat ɔyl we pasmak, pam ɔyl. Rizin: Dɛn tin ya kin mek di bad kɔlɔstrel (LDL) lɛvɛl go ɔp dairekt wan. |
| Trans Fat dɛn we dɛn kin yuz | Ɛgzampul dɛn: tin dɛn we dɛn kin mek wit bekɛri (pastri, sɔm kek dɛn), majarin, it dɛn we dɛn dɔn dip frɛsh (french fries, rol), nuts we dɛn kin mek wantɛm wantɛm. Rizin: Dɛn wan ya na di wɔs ɛnimi dɛn fɔ kɔlɔstrel. Dɛn nɔ kin jɔs mek LDL bɔku, bɔt dɛn kin mek HDL (gud kɔlɔstrel) smɔl. |
| Fɔd dɛn we dɛn dɔn prosɛs | Ɛgzampul dɛn: sosish, mitbɔl, bekin, tin mit, sup we dɛn pak. Rizin: Dɛn tin ya gɛt bɔku sɔl, shuga, ɛn fat we nɔ fayn fɔ yu. |
| Drink ɛn it dɛn we gɛt shuga | Ɛgzampul dɛn: sɔft drink, frut drink we dɛn pak, kek, biskit, tɔfi, ayskrim. Rizin: Tumɔs shuga kin mek yu gɛt mɔ wet, ɛn i kin afɛkt di kɔlɔstrel lɛvɛl bak indaykt wan. |
Di impɔtant tin fɔ tɔk to yu dɔktɔ
Pan ɔl we yu kin du dɛn tin ya na os, kɔlɔstrel na sik we yu nid fɔ gɛt dɔktɔ advays.
Di it rili impɔtant, bɔt sɔntɛnde, it ɛn ɛksesaiz nɔmɔ nɔ go du fɔ kɔntrol di kɔlɔstrel lɛvɛl.
Yu dɔktɔ go no di kɔlɔstrel we yu gɛt, di prɔblɛm we yu gɛt, ɛn if yu nid mɛrɛsin. Yu kin nid fɔ tek mɛrɛsin lɛk statin. So, i rili impɔtant fɔ go to yu dɔktɔ ɔltɛm, mek yu blɔd tɛst, ɛn fala wetin i tɛl yu fɔ du. Nɔ ɛva tek mɛrɛsin bay wetin yu yɛri ɔ frɔm famasi. Yu tritmɛnt plan fɔ bi spɛshal fɔ yu.
Mɛsej we dɛn kin kɛr go na os
- Kɔlɔstrel nɔto sɔntin we pɔsin fɔ fred, na sɔntin we pɔsin kin ebul fɔ kɔntrol fayn fayn wan.
- Ful yu plet wit vɛjitebul dɛn we gɛt kɔlɔ, frut dɛn, ɔl gren dɛn, ɛn prɔtin dɛn we nɔ gɛt bɛtɛ blɔd.
- Nɔ it tin dɛn we dɛn dɔn dip frɛsh, we dɛn pak, we dɛn dɔn prosɛs, ɛn it dɛn we gɛt bɔku shuga as yu ebul.
- Apat frɔm gud it, ɛksesaiz ɛvride kin ɛp bak fɔ kɔntrol kɔlɔstrel.
- Di tin we impɔtant pas ɔl na fɔ tɔk to yu dɔktɔ ɔltɛm bɔt yu kɔlɔstrel lɛvɛl ɛn tritmɛnt, ɛn fala in advays.
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