We wi yɛri di wɔd "fat" ɔ "ɔyl," bɔku pan wi kin fred smɔl, nɔto so? "O, fɔ it fat nɔ fayn, i de mek yu fat, ɛn i de mek yu gɛt bɔku kɔlɔstrel," na in de kam na wi maynd. Bɔt yu no, da stori de nɔto tru ɔl. Infakt, fat rili impɔtant fɔ mek wi bɔdi wok fayn. Wi nid fεt fכ mek wi skin hεlth, fכ protεkt wi כgan dεm, εn fכ mek wi εndokrin sistεm wok. Bɔt di prɔblɛm na dat, nɔto ɔl kayn fat kin fayn di sem we.
Fo kayn fat de... Wetin na dɛn tin ya?
Fɔ tɔk am simpul wan, 4 men kayn fat de insay di it dɛn we wi de it. Lɛ wi tek wan luk pan wetin dɛn bi.
- 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
Nɔ mek yu fred wit dɛn nem ya. I rili simpul. sכm difrεns de pan di kεmikכl strכkchכ fכ dεn kayn fεt dεm ya. Tink bɔt am, sɛtyuret fat na di kayn we we sɔlid na rum tɛmpracha, we gɛt kɔd smɔl. Fɔ ɛgzampul, tin dɛn lɛk bɔta, lard, ɛn kokonat ɔyl. Na di ɔda say , ɔnsatyuret fat na di kayn we we kin bi likwid we i de na rum tɛmpracha. Tin dɛn lɛk ɔliv ɔyl ɛn kanola ɔyl.
di fכs tu kayn dεm, dat na di כnsatyuret fεt, rili gud fכ wi bכdi. bכt di las tu tכp dεm, we na satεrayt fεt εn trans fεt, na dεn wi kכl "bad fεt." If wi it bɔku pan dɛn tin ya, dat kin ambɔg wi wɛlbɔdi.
Wetin mek wi fɔ fred bɔku bɔku fat?
di men rizin fכ dis na dat satεrayt fεt de mek di lεvεl fכ "bad kכlestכl" na wi bכdi go כp. Yu kin dɔn yɛri bɔt `LDL` kɔlɔstrel. Na dat i bi.
we di lεvεl fכ `LDL` kכlestכl de inkrεs na di bכdi, sכmtin we rili denja de apin. dis bad kכlestכl de dכn insay di fכm fכ `plak` na di wכl dεm na wi bכdi vεsul dεm, spεshal wan di at dεm we de kכri bכdi to di at. I tan lɛk rɔst we de mek insay wata paip. Bikɔs ɔf dɛn plek ya, di blɔd we de flɔ kin smɔl smɔl.
Imajin, wetin go apin if blɔd vesel fɔm insay wan blɔd vesel ɛn blok di flɔ? Di at nɔ de gɛt di blɔd we i nid. Na da tɛm de at atak kin apin.
Sɔntɛnde, dɛn blɔd ya kin brok ɛn travul tru di blɔd, ɛn dɛn kin lod insay wan smɔl blɔd vesel na di bren. Dis na wae kondishon lek strok kin apun.
Trans fat dɛn kin wɔs pas dat. Dɛn nɔ kin jɔs mek di LDL (bad) kɔlɔstrel bɔku, bɔt dɛn kin mek di HDL (gud) kɔlɔstrel smɔl, we fayn fɔ wi bɔdi. Dis na di rizin we mek bɔku kɔntri dɛn dɔn pas lɔ fɔ pul atifishal trans fat na it dɛn.
So, dכkta dεm se lεs dan 10% pan wi tכtal kalori dεm we wi de it de kכmכt frכm satεrayt fεt. I fayn fɔ riples di sɛtyuret fat wit di ɔnsatyuret fat (lɛk ɔliv ɔyl ɛn nɛt) as mɔ as yu ebul.
Fɔd dɛn we gɛt bɔku sɛtyuret fat ɛn dɛn ɔda tin dɛn we gɛt wɛlbɔdi
Okay, so lɛ wi tek wan luk pan us it dɛn we gɛt bɔku sɛtyuret fat, us it dɛn wi fɔ stɔp, ɛn us gud ɔda it dɛn wi kin pik insted. A dɔn put dɛn tin ya na tebul fɔ mek i izi fɔ ɔndastand.
| Avɔyd ɔ Limit Dɛn tin ya | Pik Dɛn tin ya Insted |
|---|---|
| Fat mit: Na di pat dɛn we gɛt fat pan bif ɛn bɔd. | Mit dɛn we nɔ gɛt bɔku fat: Kɔt ɛni fat we yu kin si na di mit ɛn kuk am. |
| Chicken skin: Na di skin gɛt di mɔs fat insay chikin. | Chikin we nɔ gɛt skin: Rimov di skin kpatakpata bifo yu kuk. |
| Hevi Krim ɛn Bɔta: Krim ɛn bɔta we gɛt bɔku fat we dɛn mek wit milk. | Skim Milk ɛn Ɔliv Ɔyl: Yuz skim milk instead fɔ krim insay yu kɔfi. Yuz vegjetabul ɔyl lɛk ɔliv ɔyl we yu de kuk instead fɔ yuz bɔta. |
| Sosish ɛn bekin: Dɛn tin ya gɛt bɔku bɔku sɛtyuret fat ɛn sɔl. | Sosish we dɛn mek wit tik mit: Dɛn tin ya nɔ gɛt bɔku fat. Ɔ, pik ɔda we lɛk fish. |
| Di kayn chiz dɛn we dɛn kin yuz:Ɛspɛshali di chiz dɛn we saf ɛn we gɛt krim. | Chiz dɛn we nɔ gɛt bɔku fat: Pik chiz dɛn we nɔ gɛt bɔku fat lɛk kɔtjɛt chiz. |
| Di tin dɛn we dɛn kin mek fɔ mek bek: Dɛn kin yuz bɔta ɛn majarin bɔku bɔku wan fɔ mek tin dɛn lɛk pati, rol, ɛn paste. | Ɔda tin dɛn we yu kin mek na yu os we gɛt wɛlbɔdi: If yu de mek dɛn tin ya na os, nɔ yuz bɔta ɛn yuz mɔ vɛjitebul. |
| Snek dɛn we dɛn pak: Potato chips we dɛn bay na stɔ, tin dɛn we dɛn dɔn dip frɛsh lɛk prɛzɛl. | Snek we dɛn dɔn bek: Bek potato slais na os na di ɔvin. Ɔ it sɔm nɛt (nɔto we dɛn dɔn rost) lɛk chikip ɛn kash. |
| Fast Food: Fɔd dɛn lɛk Frɛnch fries ɛn pizza. | Di tin dɛn we yu kin pik na yu os: Ad chiz we nɔ gɛt bɔku fat ɛn bɔku bɔku vɛjitebul to yu pizza we yu mek na os. Bek potato na di oven en mek dem laik fries. |
| Ayskrim ɛn milkshake: Dɛn tin ya gɛt bɔku fat, krim, ɛn shuga. | Yogɔt ɛn frut: We yu fil fɔ it ayskrim, it yogɔt wit frut. Ɔ pik ayskrim ɔ sɔbɛt we nɔ gɛt bɔku fat. |
| Ebi sos: Tin dɛn lɛk mayonez ɛn krim dresin fɔ salad. | Simpul sos: Sizin di salad wit lɛmon jus, smɔl ɔliv ɔyl, ɛn smɔl pepa. Yu kin mek wan fayn dresin bak we yu yuz yogɔt. |
As yu si na dis tebul, wi nɔ nid fɔ stɔp fɔ it ɔltogɛda. Di impɔtant tin na fɔ disayd fɔ du sɔntin we gɛt sɛns. We wi kuk na os instead fɔ it na do, wi kin kɔntrol di tin dɛn we wi de yuz. If yu gɛt ɛni kwɛstyɔn ɔ tin we de mɔna yu bɔt di it we yu de it, tɔk to yu famili dɔktɔ.Nɔ ɛva shem. I kin gi yu di bɛst advays fɔ yu wɛlbɔdi prɔblɛm.
Mɛsej we dɛn kin kɛr go na os
- Nɔto ɔl di fat dɛn bad. Fat we nɔ gɛt sɛtyuret (ɔliv ɔyl, nɛt, fish) impɔtant fɔ wi bɔdi.
- Wi nid fɔ stɔp sɛtyuret fat ɛn trans fat. Dɛn tin ya de insay bɔta, mit we gɛt fat, tin dɛn we dɛn kin bek, ɛn fast fud.
- If yu it bɔku sɛtyuret fat, dat kin mek di bad kɔlɔstrel (LDL) we de na di blɔd go ɔp ɛn i kin mek yu gɛt at atak ɛn strok.
- If yu pripia it na os pas fɔ bay it na di stoa, yu go ebul fɔ kɔntrol di fat we yu de it.
- Smɔl chenj dɛn kin gɛt big rizulyt. Start wit simpul tin dɛm lɛk fɔ pul di skin pan mit ɔ yuz ɔliv ɔyl insted ɔf bɔta.
- If yu gɛt wɔri bɔt di it we yu de it ɔ di kɔlɔstrel we yu gɛt, mek shɔ se yu go to yu dɔktɔ.
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