‘O, a gɛt kɔlɔstrel, naw a fɔ stɔp fɔ it eg ɛn shrimps.’ Yu tink se na so yusɛf de tink? Infakt, plenti pipul fo wi kontri de fred wen dem de hie di wod ‘cholesterol’. Wi no se it dɛn we gɛt ɔyl, tin dɛn we dɛn dɔn frɛsh, ɛn mit we gɛt fat nɔ fayn fɔ di bɔdi. Bɔt yu go sɔprayz if wi se nɔto ɔl it dɛn we gɛt kɔlɔstrel bad. Tide wi de tɔk bɔt sɔm it dɛn we gud fɔ di bɔdi ɛn we gɛt wɛlbɔdi, ilɛksɛf dɛn gɛt bɔku kɔlɔstrel.
Gud kɔlɔstrel, bad kɔlɔstrel: Wetin na di difrɛns?
Fɔs, lɛ wi ɔndastand dis simpul wan. Nɔto ɔl di kɔlɔstrel we de na wi bɔdi na di sem. Tu men kayn dɛn de.
1. LDL (Low-Density Lipoprotein): Dis na wetin wi kin kɔl ‘bad kɔlɔstrel’ . Fɔ tɔk am simpul wan, i kin gɛda lɛk waks na di wɔl dɛn na wi blɔd vesel dɛn ɛn i kin blok dɛn. I tan lɛk dɔti we de na wata paip we kin stɔp smɔl smɔl.
2. HDL (High-Density Lipoprotein): Dis na wetin wi kin kɔl ‘gud kɔlɔstrel’ . Wetin HDL de du na fɔ pik di bad kɔlɔstrel (LDL) we dɔn gɛda na di at ɛn kɛr am go na wi liva usay dɛn kin prosɛs am. In ɔda wɔd dɛn, HDL tan lɛk dɔti trak, we de klin di at.
Di tin we impɔtant pas ɔl we yu fɔ tink bɔt na di bɔku bɔku sɛtyuret fat we de insay wan it, pas di bɔku bɔku kɔlɔstrel we de insay. Bɔku tɛm na dis sɛtyuret fat kin mek wi nɔ gɛt bɔku kɔlɔstrel.
Okay, so naw lɛ wi si us it dɛn yu kin it we yu nɔ de fred ivin if yu gɛt kɔlɔstrel, ɛn us it dɛn fayn fɔ di bɔdi.
Egg: Na padi we bin de fred ɔltɛm
We bɔku pipul dɛn kin tink bɔt eg, dɛn kin tink bɔt kɔlɔstrel. Yɛs, sɔm tru tin de insay dat. Wan big eg gɛt lɛk 169 miligram kɔlɔstrel. Di tin we dɛn kin se fɔ it ɛvride na lɛk 300 miligram. If pɔsin na yu famili gɛt bɔku kɔlɔstrel, dɔktɔ dɛn se yu fɔ stɔp am fɔ 200 miligram ɛvride.
Bɔt... eg na supamakit we ful-ɔp wit vaytamɛn, ayɛn, ɛn prɔtin. Dɛn nɔ gɛt bɛtɛ sɛtyuret fat bak . So, fɔ it tri ɔ 4 ful eg dɛn insay di wik, i kin fayn. Di prɔblɛm we de ya na di yolk. If yu de wɔri bɔt kɔlɔstrel, yu kin it jɔs di eg wayt. Da we de yu kin gɛt di prɔtin we nɔ gɛt di kɔlɔstrel.
Salmon ɛn sadin: di at in padi na di tin
Lɛ wi tink bɔt di tin fish (salmon/sardines) we wi ɔl lɛk fɔ it. Wan tin we dɛn kɔl sadin we de insay ɔyl gɛt lɛk 131 miligram kɔlɔstrel. Bɔt ivin di American Heart Association kin tek dis as it we go ɛp yu at - bɔt na if yu it am smɔl smɔl . Fɔ it tu 115-gram savis salmon/sardines insay wan wik na gud lɛvɛl.
Di majik we dɛn fish ya gɛt na di omega-3 fat asid. Wi bɔdi nɔ ebul fɔ mek dɛn tin ya, wi fɔ gɛt dɛn frɔm wi it. Omega-3 dεm de εp fכ kכntrכl di kayn fεt we de na wi bכdi we dεn kכl triglisεrayd. If dɛn triglisɛrɛyd ya bɔku, i kin ambɔg di at.
Shrimps, Squid, ɛn Krab (Shellfish): Nɔ fred, pik wit sɛns
We yu tink bɔt shrimps, kɔlɔstrel kin kam na yu maynd. If yu it lɛk 12 big shrimps, yu go ad lɛk 130 miligram kɔlɔstrel to yu bɔdi. Bɔt wetin mek wi sɔprayz na dat dis kayn shrimps gɛt smɔl fat, we na lɛk 2 gram. Bifo dat, shrimps na it we gɛt bɔku tin dɛn lɛk B vaytamɛn, prɔtin, sɛlɛniɔm, ɛn zink. di כnsatyuret fεt asid dεm we de insay shrimps de εp bak f כ inkrεs di lεvεl fכ gud kכlestכl (HDL) na wi bכdi.
So, afta yu dɔn tɔk to yu dɔktɔ, i nɔ big fɔ it smɔl shrimps wan ɔ tu tɛm insay di wik. Sifud lɛk krab ɛn squid sɛf gɛt smɔl kɔlɔstrel pas shrimps. Ivin bɛtɛ tin fɔ pik na it dɛn lɛk klam ɛn mɔsul. Dɛn ɔl tu nɔ gɛt bɔku kɔlɔstrel ɛn fat.
Bi smat we yu de pik mit.
We yu luk di tebul, i go tan lɛk se bif nɔ gɛt bɔku kɔlɔstrel, bɔt di tru tin difrɛn. Lɛ wi luk dis na wan tebul.
| Di kayn it (we na lɛk 115 gram) . | Kɔlɔstrel (we na lɛk) . | Tin dɛn we wi fɔ notis |
|---|---|---|
| Big big shrimps (lɛk 12) . | 130 mg | I rili smɔl in fat (lɛk 2 gram). Klosap nɔ gɛt sɛtyuret fat. |
| Bif wit fat | 110 mg | I gɛt bɔku fat (lɛk 20 gram). Satyuret fat kin rich 10 gram. Dis na tin we rili bad fɔ di at. |
| Bif we nɔ gɛt bɛtɛ blɔd | 45 mg | I rili smɔl pan ɔl tu di kɔlɔstrel ɛn sɛtyuret fat. Wan gud tin fɔ disayd fɔ du. |
| Chikin we nɔ gɛt skin | 60 mg | I nɔ gɛt bɔku fat. Wan rili wɛlbɔdi chuk. |
Yu ɔndastand? Di prɔblɛm nɔto di kɔlɔstrel insɛf, bɔt na di fat we de kam wit di mit. So, if yu it mit, pik mit dɛn we nɔ gɛt bɛtɛ trɛnk , pul di pat dɛn we gɛt fat ɛn we gɛt fat. If yu it bif, pik slim kot (filet, sirloin). Ivin bɛtɛ, it mit dɛn we nɔ gɛt bɔku fat, lɛk chukchuk we nɔ gɛt skin.
Wan smɔl ekstra no...
Sɔm pipul dɛn se bif we dɛn de it wit gras nɔ gɛt bɔku kɔlɔstrel. Bɔt risach dɔn sho se if di fat we de insay di sem, no big difrɛns nɔ de pan di kɔlɔstrel lɛvɛl. Bɔt bif we dɛn it gras gɛt mɔ omega-3, bɔt i gɛt smɔl mɔ sɛtyuret fat bak.
Yu nɔ go ebul fɔ it lɛk aw yu want? Yu kin, dis we!
Ɔl dis nɔ min se yu nɔ fɔ ɛva it di it dɛn we yu lɛk, bɔt dɛn gɛt bɔku kɔlɔstrel smɔl (ɛn sɔntɛm dɛn nɔ rili gɛt wɛlbɔdi). If yu it fayn bɔku tɛm, natin nɔ bad fɔ ɛnjɔy di it dɛn we yu lɛk wan wan tɛm . Di prɔblɛm na fɔ it dɛn ɛvride. Di men tin we de ya na fɔ balans ɛn fɔ mek yu nɔ du bɔku tin .
If yu gɛt ɛnitin we de mɔna yu bɔt kɔlɔstrel ɔ if pɔsin na yu famili gɛt at sik, di bɛst tin fɔ du na fɔ tɔk to yu famili dɔktɔ ɛn gɛt advays bɔt di it we bɛtɛ fɔ yu.
Mɛsej we dɛn kin kɛr go na os
- Nɔto ɔl it dɛn we gɛt kɔlɔstrel fɔ fred. Sɔm it dɛn we gɛt bɔku kɔlɔstrel (eg, salmɔn, shrimps) kin rili fayn fɔ yu wɛlbɔdi.
- I impɔtant fɔ wɔri bɔt di bɔku bɔku sɛtyuret fat we de insay it pas di kɔlɔstrel we de insay.
- HDL na di ‘gud’ kכlestכl we de klin di at dεm. LDL na di ‘bad’ kכlestכl we de bכku na di at.
- Eg, salmɔn, mit we nɔ gɛt bɛtɛ trɛnk, ɛn sɔm sifud, we dɛn kin it smɔl ɛn we dɛn kin pripia fayn fayn wanIf yu it am, dat kin mek yu gɛt wɛlbɔdi.
- Ɔltɛm, go to yu dɔktɔ fɔ no us it we bɛtɛ fɔ yu bay aw yu gɛt wɛlbɔdi ɛn yu famili istri.
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