We wi go na di stoa, wi si shelf dɛn we ful-ɔp wit bɔtul dɛn we gɛt difrɛn kayn ɔyl, nɔto so? Wan de wi yɛri se fɔ it bɔta nɔ fayn fɔ di at. Wan ɔda de dɛn se i nɔ bad so, bɔt bifo dat, fɔ it bɔku tin lɛk bred ɛn rays na denja. Afta yu yɛri dɛn stori ya, yu ed go dɔn kɔnfyus. "Oh mai god, wich oil gud, wetin wi shud it?" Yu go mɔs de tink. So tide, lɛ wi tɔk bɔt dis, dat na, di tru tin bɔt fat ɛn ɔyl, simpul ɛn insay padi we.
Nɔ wɔri! Yu fɔ fred so bɔt ‘saturated fat’?
Fɔ lɔng tɛm, wi ɔl bin de tink di sem tin. Dat min se , sɛtyuret fat, we de insay tin dɛn lɛk bɔta, chiz, mit we gɛt fat, ɛn tin dɛn we dɛn mek wit milk, na di big ɛnimi fɔ wi at. Fɔ tru, rizin bin de fɔ mek wi tink so. biכs dεn satεrayt fεt dεm ya de mek di lεvεl fכ "bad" kכlestכl, כ LDL kכlestכl, de na wi bכdi. Di ay LDL lɛvɛl gɛt fɔ du wit at sik. Na dat mek dɔktɔ dɛn kin tɛl wi fɔ it smɔl pan dɛn tin ya.
Bɔt nyu risach dɔn sho se ɔda say de fɔ dis stori. Di prɔblɛm nɔto jɔs sɛtyuret fat. Imajin if yu stɔp fɔ it bɔta ɔltogɛda ɛn bifo dat, yu bigin fɔ it tin dɛn lɛk biskit, kek, bred, ɛn wayt rays we dɛn rayt se nɔ gɛt fat bɔt we ful-ɔp wit shuga ɛn rifin kabɔhaydrɛt? Infakt, i kin mek yu gɛt at sik mɔ ɛn mɔ.
Fɔ tɔk am simpul wan, fɔ tink se yu de kɔt yu fat bɔt bifo dat, yu it mɔ shuga ɛn flawa, dat kin du mɔ bad pas fɔ it.
So dat min se wi kin it bɔku bɔta ɛn chiz we wi want? Nɔ, nɔto so atɔl. Di big big wɛlbɔdi ɔganayzeshɔn dɛn na di wɔl, lɛk di American Heart Association, stil se wi fɔ gɛt nɔ pas 7% pan wi ɔl di kalori dɛn we wi kin gɛt ɛvride frɔm sɛtyuret fat. So i rili impɔtant fɔ tink bɔt di mɔni we yu go gɛt.
Lɛ wi pik ɔyl dɛn we go mek wi at pwɛl, we dɛn mek wit plant
Bɔku dɔktɔ dɛn ɛn pipul dɛn we sabi bɔt it gri se i fayn fɔ mek dɛn chenj di fat we nɔ gɛt bɔku bɔku fat . Fɔ ɛgzampul, i bɛtɛ fɔ yuz ɔliv ɔyl ɔ kanola ɔyl instead fɔ yuz bɔta.
Bɔt difrɛn tin dɛn de we pipul dɛn kin tink bɔt us kayn ɔyl we go mek pɔsin gɛt wɛlbɔdi. Lɛ wi luk dɛn tin ya smɔl mɔ .
| Di kayn ɔyl we dɛn kin yuz | Men kayn fat | Wetin i fayn fɔ du? |
|---|---|---|
| Ɔliv Ɔyl | Monounsaturated we nɔ gɛt wanwɔd | Fɔ it wit salad, bred, ɔ fɔ sprinkl pan pasta, ɛn ɔda tin dɛn Nɔ fayn fɔ ay ɔt. |
| Kanola Ɔyl | Polyunsaturated ɛn Ɔmega-3 | Fɔ frɛy ɛn kuk (ay smok pɔynt). I nɔ gɛt difrɛn smel so i nɔ de ambɔg ɔda flawa dɛn. |
| Sanflawa Ɔyl | Di tin dɛn we nɔ gɛt bɔku bɔku tin dɛn | Fɔ frɛy ɛn kuk (ay smok pɔynt). |
| Soya bin, kɔn ɔyl | Di tin dɛn we nɔ gɛt bɔku bɔku tin dɛn | Fɔ difrɛn tin dɛn fɔ kuk. |
| Ɔyl we gɛt sɛsam | Polyunsaturated ɛn monounsaturated | Fɔ ad flawa ɛn aroma to Eshian rɛsipɛkt dɛn. Nɔ fayn fɔ gɛt ay ɔt. |
Di bɛst tin fɔ du na fɔ yuz difrɛn difrɛn ɔyl dɛn we dɛn kin yuz fɔ plant instead fɔ yuz wan kayn ɔyl nɔmɔ. I fayn fɔ yu wɛlbɔdi ɛn bak fɔ di teist fɔ yu it.
Nɔ fɔgɛt bɔt Omega-3 fat asid!
No dawt nɔ de bɔt am. Omega-3 na impɔtant fat fɔ wi bɔdi. Dɛn kin protɛkt wi at frɔm di at ritm dɛn we nɔ fayn. Dɛn kin ɛp bak fɔ mek di blɔd vesel dɛn kɔntinyu fɔ elastik, ɛn dis kin mek pɔsin nɔ gɛt at atak ɛn strok.
Aw fɔ gɛt Omega-3?
- Fish we gɛt ɔyl:Put fish we gɛt ɔyl lɛk salmɔn, sadin, ɛring, makrɛl, ɛn ɛring insay yu it at le tu tɛm insay di wik.
- Di tin dɛn we di plant dɛn kin pul: Walnut, flaks sid, ɛn kanola ɔyl gɛt omega-3 bak. Bɔt dɛn nɔ gɛt di sem pawaful kayn omega-3 we fish ɔyl gɛt.
- Sɔplɛnt: If yu de tek omega-3 supamakit, i impɔtant fɔ go to yu dɔktɔ fɔs.
Di rial vilɛn: Kɔt trans fat kɔmplit wan
Na dis na wetin wi ɔl nid fɔ pul kɔmɔt pan wi it dɛn kpatakpata: Artificial Trans Fat .
Dis kin mek bad kɔlɔstrel (LDL) bɔku ɛn i kin mek gud kɔlɔstrel (HDL) go dɔŋ. Nɔto dat nɔmɔ, i kin mek di bɔdi inflamɛns bak. Dis inflamɛns kin mek yu gɛt bɔku sik dɛn we nɔ de mɛn lɛk at sik, strok, ɛn dayabitis.
Bɔt gud tin na dat, di lɔ dɛn we de fɔ mek pipul dɛn no bɔt it ɛn di ban we dɛn de ban trans fat na bɔku kɔntri dɛn dɔn rili ridyus di bɔku bɔku tin dɛn we de insay it. Bɔt dɛn kin stil si dɛn na sɔm it dɛn we dɛn dɔn prosɛs.
Tink bɔt am, di biskit, kek, pastries, sɔm kayn majarin we yu de bay na di stoa... Rid di ingridiɛnt list fɔ dɛn wan ya. If i se "Hydrogenated oils" ɔ "Partially hydrogenated oils" , dat min se i gɛt trans fat. Yu fɔ de fa frɔm dɛn kayn it dɛn de as yu ebul.
sכmtεm, pan כl we di paket se "0g trans fεt," di lכ de alaw fכ rili sכm (lεs dan 0.5 gram). So i bɛtɛ fɔ chɛk di list fɔ di tin dɛn we yu go yuz fɔ mek di it.
Lɛ wi gɛt di rayt we fɔ si fat.
Fat na impɔtant tin fɔ it fayn fayn wan. Ɛspɛshali di fat we nɔ gɛt sɛtyuret. Ivin di Mɛditarenian it, we dɛn kin tek as wan pan di it dɛn we gɛt wɛlbɔdi na di wɔl, de gi pas 30% pan di kalori frɔm fat. Bɔt bɔku pan da fat de kɔmɔt frɔm ɔliv ɔyl, ɔda vɛjitebul ɔyl dɛn, ɛn fish.
Di tin we impɔtant pas ɔl na fɔ nɔ pe atɛnshɔn tumɔs pan wan tin (fat ɔ kabɔhaydrɛt), bɔt fɔ mek yu it ɔltin fayn fayn wan.
Mɛmba se, fɔ it tin dɛn we gɛt difrɛn difrɛn kɔlɔ dɛn we gɛt difrɛn difrɛn kɔlɔ dɛn, frut dɛn, ligɛm, ɔl grens, fish, mit we nɔ gɛt bɛtɛ bɔdi, ɛn fayn fayn fat na di bɛst fawndeshɔn fɔ gɛt wɛlbɔdi. If yu gɛt ɛnitin we de mɔna yu bɔt di it we yu de it, tɔk to yu dɔktɔ bɔt am.
Mɛsej we dɛn kin kɛr go na os
- Nɔ fred ɔl kayn fat. Wetin impɔtant na di kayn fat we yu pik. Limit di sɛtyuret fat (bɔta, mit) ɛn pik di ɔnsatyuret fat (ɔliv ɔyl, nɛt).
- Stɔp fɔ it atifishal trans fat ɔltogɛda. Nɔ it it dɛn we rayt "hydrogenated oils" na di it lɛbl dɛn.
- Put fish we gɛt ɔyl we gɛt omega-3 (lɛk sadin ɛn makrɛl) insay yu it tu tɛm insay di wik.
- Bifo yu tray fɔ ridyus di fat, nɔ it bɔku shuga ɛn flawa we dɛn dɔn rifin (bred, biskit, drink dɛn we dɛn dɔn swit). I kin ambɔg pɔsin mɔ.
- Nɔ pe atɛnshɔn pan jɔs wan it, bɔt pe atɛnshɔn pan balans it we gɛt vɛjitebul, frut, grens, ɛn wɛlbɔdi prɔtin.
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