We wi tink bɔt vɛjitebul ɔyl, bɔku pan wi kin tink bɔt di big bɔtul dɛn we gɛt ɔyl we de na di stoa, nɔto so? Yu dɔn ɛva tink gud wan bɔt dis ɔyl we wi kin briŋ kam na os ɛn yuz fɔ dip frɛy sɔntin ɔ fɔ pripia it? Infakt, ‘vɛjitebul ɔyl’ na tɔpik we bɔku pasmak. So tide, lɛ wi tɔk bɔt wetin na di bɛst vɛjitebul ɔyl fɔ di bɔdi, ɛn aw fɔ put dɛn fayn fayn wan insay wi it.
Fɔs, lɛ wi si, wetin na dis ‘vɛjitebul ɔyl’?
We yu yɛri dis nem, yu go tink se na ɔyl we dɛn mek wit vɛjitebul nɔmɔ, bɔt nɔto dat na di tru. Vɛjitebul ɔyl na bɔku bɔku ɔyl dɛn we dɛn kin gɛt frɔm frut, nɛt, grens, ɛn sid. Dɛn kin yuz dɛn tin ya fɔ kuk difrɛn difrɛn tin dɛn. Fɔ ɛgzampul, bɔku kayn dɛn de lɛk ɔliv ɔyl, kanola ɔyl, sanflawa ɔyl, ɛn soya bin ɔyl.
Di tin we impɔtant pas ɔl na dat , ilɛk aw ɔyl gɛt wɛlbɔdi, yu fɔ yuz am di rayt we , bikɔs ɔl dɛn ɔyl ya gɛt bɔku kalori ɛn na fat mɔ dɛn mek am.
So bifo wi pik ɔyl, lɛ wi lan smɔl bɔt di kayn fat dɛn. I rili simpul.
| Fat tayp | Aw i kin afɛkt wɛlbɔdi biznɛs | Wetin na di tin dɛn we de insay? |
|---|---|---|
| Fat we gɛt sɛtyuret (Sɛtyurayt Fat dɛn) . | Dɛn tin ya kin mek di kɔlɔstrel lɛvɛl na di bɔdi go ɔp, ɛn dis kin mek pɔsin gɛt at sik mɔ ɛn mɔ. Dɛn fɔ smɔl fɔ yuz dɛn. | Animal prodakt (e.g. bɔta, lard), kokonat ɔyl, pam ɔyl. |
| Trans fat we yu de yuz (Trans Fat dɛn) . | Dis na di kayn fat we nɔ fayn pas ɔl. Dɛn kin mek pɔsin gɛt at sik bad bad wan. Dɛn fɔ avɔyd dɛn as dɛn ebul. | Fɔd dɛn we dɛn pak ɛn we dɛn dɔn prosɛs, bekɛri prɔdak, majarin. |
| Fat we nɔ gɛt wanwɔd (Fɛt dɛn we gɛt wanwɔd) . | Dis na "gud" fat. Dɛn kin mek di bɔdi gɛt bɔku bɔku kɔlɔstrel (HDL) ɛn i kin mek pɔsin gɛt at sik igen. Dɛn kin kɔl dɛn tin ya bak omega-9. | Ɔliv ɔyl, kanola ɔyl, pinat ɔyl, avokado ɔyl. |
| Fɛt we nɔ gɛt bɔku bɔku bɔdi (Pɔlyɔnsatyuret Fat dɛn) . | Dis na wan kayn "gud" fat bak. di omega-3 εn omega-6 fεt asid dεm spεshal wan de כnda dis kεtכgrεf. dεn de εp fכ mek di sεl dεm wok, di kכlestכl mεtabolism, εn fכ abzכp di vaytam in dεm (A, D, E, K). | Sanflawa ɔyl, soya bin ɔyl, fish ɔyl, walnut. |
Fɔ tɔk am simpul wan, we yu de pik ɔyl, i go fayn fɔ pik wan we nɔ gɛt bɔku sɛtyuret ɛn trans fat ɛn we nɔ gɛt bɔku ɔyl.
Aw dɛn kin mek dis ɔyl?
Dis na tin bak we i fayn fɔ no. Sɔm ɔyl dɛn rili simpul fɔ mek. Tink bɔt ɔliv ɔyl. Yu jɔs krɔs di ɔliv dɛn ɛn filta di ɔyl we de kɔmɔt pan dɛn.
Bɔt bɔku ɔda ɔyl dɛn kin yuz wan we we kɔmpleks fɔ mek dɛn. Dis na di step dɛm we dɛn kin fala:
1. Fɔ pul di ɔyl: Dɛn kin krɔs di sid, di grens, ɔ di nɛt dɛn fayn fayn wan ɛn pul di ɔyl. Sɔntɛnde, dɛn kin yuz kemikal fɔ mek di ɔyl kɔmɔt kpatakpata.
2. Rifin: Nεks, dεn kin ad difrεn tin dεm to dis כyl fכ pul tin dεm we dεn nכ want (e.g., tin dεm we de gi di כyl sop tεkschכr).
3. Bleaching: Dɔn dɛn kin ɔt di ɔyl ɛn miks am wit spɛshal filta tin dɛn. Dɛn kin yuz dɛn tin ya fɔ tek kɔlɔ ɛn dɔti tin dɛn we dɛn nɔ want frɔm di ɔyl.
4. Deodorizing: Fɔ dɔn, dɛn kin wam di ɔyl to ay tɛmpracha (arawnd 250 digri sɛlshiɔs) ɛn dɛn kin yuz stim fɔ pul ɔl di dɔti we lɛf ɛn di smel we dɛn nɔ want. Na da tɛm de nɔmɔ dɛn kin pak dis ɔyl ɛn kɛr am go na wi kichin dɛn.
Aw vɛjitebul ɔyl kin afɛkt wi wɛlbɔdi?
Fat impɔtant fɔ mek wi bɔdi wok fayn. Bɔt dɛn fɔ it am di rayt we. If yu kɔntinyu fɔ it it we gɛt bɔku sɛtyuret ɛn trans fat, yu kin gɛt bɔku prɔblɛm dɛn lɛk at sik, kansa, ɛn ɔtoimyun sik dɛn. Dɔn bak, if yu it bɔku pan dɛn bad fat ya, dat kin mek yu bɔdi gɛt mɔ insulin, ɛn dis kin mek yu gɛt dayabitis.
Mek wi pik ɔyl wit sɛns!
Tink bɔt di wan ol it we yu de it. pan ɔl we di prɔtin ɛn kabɔhaydrɛt gɛt 4 kalori pan wan gram, fat gɛt 9 kalori pan wan gram. Dis min se ivin fayn fayn fat dɛn lɛk ɔliv ɔyl ɛn avokado ɔyl gɛt bɔku kalori. in jεnarכl, yu nכ fכ gεt pas 25%-35% pan yu tכtal de kalori frכm fεt.
Wan ɔda impɔtant tin fɔ tink bɔt na fɔ tek tɛm wit tin dɛn we dɛn dɔn prosɛs we dɛn rayt se "lɔ-fat." Bɔku tɛm, dɛn tin ya kin ad shuga ɛn sɔl fɔ mek dɛn kɔntinyu fɔ gɛt flawa, so dɛn nɔto fayn tin fɔ du.
Pik ɔyl dɛn we gɛt bɔku tin fɔ it, lɛk ɔliv ɔyl. Ɔliv ɔyl kin ridyus bad kɔlɔstrel (LDL kɔlɔstrel) ɛn mek gud kɔlɔstrel (HDL kɔlɔstrel) na di bɔdi bɔku. Apat frɔm dat, ɔliv ɔyl gɛt tin dɛn bak lɛk beta-karotin ɛn vaytamɛn A, E, D, ɛn K.
Di we aw yu de kuk bak rili impɔtant!
Tink bɔt aw yu de yuz ɔyl. Wi don yus fo dip-frying evritin. We wi du dat, wi kin absɔb tumɔs ɔyl insay di it. Bifo dat, tray fɔ du tin dɛn lɛk fɔ sote wit smɔl ɔyl.
Wan ɔda tin na dat, we dɛn de ɔt di ɔyl ɔltɛm we di ples wam, dɛn kin mek tin dɛn we kin pwɛl we dɛn kɔl fri radikal . Dɛn tin ya kin ivin mek yu gɛt sik dɛn lɛk kansa na yu skin fɔ lɔng tɛm. So, ivin ɔyl dɛn we dɛn se fayn fɔ frɛy na ay tɛmpracha, dɛn fɔ yuz smɔl.
Nɔto fɔ kuk nɔmɔ yu kin yuz ɔyl, bɔt yu kin yuz tin dɛn lɛk fɔ mek salad dresin.
Mɛsej we dɛn kin kɛr go na os
- Nɔto ɔl ɔyl dɛn mek dɛn ikwal. Bifo yu yuz sɛtyuret ɛn trans fat , pik ɔyl dɛn we gɛt bɔku ɔyl we nɔ gɛt sɛtyuret, lɛk ɔliv, kanola, ɛn sanflawa.
- I nɔ mata aw dɛn gɛt wɛlbɔdi, ɔl di ɔyl dɛn gɛt bɔku kalori, so yuz dɛn smɔl smɔl.
- Di we aw yu de kuk yu it impɔtant. Limit dip-frying as mɔ as yu ebul ɛn pe atɛnshɔn pan we dɛn lɛk fɔ sote.
- Tek tɛm wit it dɛn we dɛn dɔn prosɛs we dɛn rayt se "lɔ-fat." Dɛn kin gɛt tumɔs shuga ɔ sɔl.
- If yu gɛt wɛlbɔdi prɔblɛm lɛk ay kɔlɔstrel, dayabitis, ɔ at sik, mek shɔ se yu tɔk to yu dɔktɔ bɔt aw yu de it ɛn aw yu de yuz ɔyl.
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