Di dɔktɔ dɔn tɛl yu se di kɔlɔstrel we de na yu blɔd bɔku? We dat kin apin, yu kin rili wɔri bɔt wetin fɔ it ɛn wetin nɔ fɔ it, nɔto so? Nɔ wɔri, na prɔblɛm we bɔku pipul dɛn gɛt. Tide, wi go tɔk bɔt dis, jɔs wetin fɔ du, insay wan rili simpul we, lɛk se wi de tɛl wi padi.
Fɔs, wetin na kɔlɔstrel?
Fɔ tɔk am simpul wan, kɔlɔstrel na wan kayn fat we wi bɔdi nid. I impɔtant fɔ bɔku tin dɛn, frɔm we wi de bil wi sɛl dɛn to we wi de mek ɔmon dɛn. Bɔt di prɔblɛm kin bigin we i tu bɔku na di bɔdi.
Tu kayn kɔlɔstrel de na wi blɔd.
1. LDL (Low-Density Lipoprotein): Dis na wetin wi de kol "bad kכlestכl." We dɛn tin ya kin bɔku, dɛn kin gɛda insay wi blɔd vesel dɛn, ɛn dɛn kin mek dɛn smɔl ɛn mek di rod fɔ gɛt siriɔs sik dɛn lɛk at sik ɛn strok.
2. HDL (High-Density Lipoprotein): Wi kכl dis "gud kכlestכl". I de pul bad kɔlɔstrel na di at ɛn kɛr am go na di liva. So i tan lɛk wi padi.
Di it we wi de it dairekt de mek di bad kɔlɔstrel (LDL) we de na wi blɔd go ɔp. Satyuret fat ɛn trans fat, mɔ di wan dɛn we de insay animal prodak, dairy prodak, ɛn sɔm ɔyl (lɛk pam ɔyl ɛn kokonat ɔyl), na dɛn men wan dɛn de du dis.
Yu tink se if yu nɔ it it dɛn we de mek yu kɔlɔstrel go ɔp, dat go rili mek yu nɔ gɛt bɔku bɔku kɔlɔ?
Yɛs, fɔ tru! Yu kin mek big difrɛns bay we yu ad ɛn pul tin dɛn na yu it. If yu ad frut, vɛjitebul, ligɛm, nɛt, ɛn gud fat, dat kin ɛp fɔ mek yu nɔ gɛt bad kɔlɔstrel (LDL).
Gud it nɔ jɔs de mek yu gɛt bɔku kɔlɔstrel, i de kɔntrol yu blɔd prɛshɔn, i de mek yu ebul fɔ fɛt di sik, ɛn i de ɛp fɔ protɛkt yusɛf frɔm at sik, strok, ɛn sɔm kansa.
So lɛ wi si wetin wi nid fɔ briŋ frɔm di stoa ɛn wetin wi nid fɔ pul kɔmɔt.
| Fɔ pik it fɔ kɔntrol di kɔlɔstrel | |
|---|---|
| Tin dɛn fɔ ad to it (gud) . | Tin dɛm we dɛn fɔ ridyus ɔ stɔp as mɔ as i pɔsibul (bad) . |
| Fresh frut, vɛjitebul ɛn ɔyl | Mit we dɛn dɔn prosɛs - sosish, bekin |
| Sirial (ɔt, bali, malet) ɛn grens we gɛt bran | Bekeri prodakt (pastri, biskit) we gɛt trans fat |
| Chikin we nɔ gɛt skin, fish (salmon, tuna) . | Fast fud dɛn we dɛn dɔn frɛsh |
| Flaky nat (chikip, lentil, soya) . | Drink dɛn we gɛt bɔku shuga (soda, swit drink) ɛn swit |
| Nat (pinat, walnut, amɔnd) . | Fɔd ɛn sos dɛn we dɛn dɔn prosɛs wit bɔku sɔl |
| Dairy prodakt dɛn we nɔ gɛt bɔku fat (yogɔt we nɔ gɛt bɔku fat, milk) . | Rɛd mit we gɛt bɔku fat (bif, bɔd) . |
| Gud ɔyl (ɔliv ɔyl, kanola ɔyl) . | Frɔzɛn it dɛn we gɛt bɔku shuga ɛn fat (Frɔzɛn pizza, ɛn ɔda tin dɛn) . |
Wetin na di bɛst tin fɔ ad to it?
Frut, vɛjitebul ɛn ɔyl dɛn
Dɛn tin ya fɔ bi di fawndeshɔn fɔ yu it. It frut ɛn vɛjitebul dɛn we gɛt bɔku bɔku kɔlɔ. Tink bɔt bɛri, greps, ɔrɛnj, apul, tomato, swit pata, brɔkoli , spinach, kelɛ, spinach, pɔmpin, zukini, ɛn ɔda tin dɛn. Dɛn gɛt bɔku fayv bak, we kin mek di kɔlɔstrel nɔ go insay di bɔdi.
Ɔl di Grens dɛn
Ad ɔts, bali, quinoa, ɛn ɔl-grɛn bred ɛn pasta to yu it. di fayba we de sכlv insay dεn it dεm ya de εp fכ lכs bad kכlestכl. Fɔ it sɔm ɔts fɔ brɛf na gud abit. Bɔt we i kam pan sirial dɛn we dɛn pak, .Nɔ fɔgɛt fɔ chɛk di lɛbl fɔ pik di wan dɛn we nɔ gɛt bɔku shuga ɛn sɔl.
Mit, fish ɛn nɛt
Pik chukchuk ɛn tik we nɔ gɛt skin. If yu it rɛd mit (bif, bɔd), pik tin dɛn we nɔ gɛt bɛtɛ trɛnk . Nɔ it mit dɛn we dɛn dɔn prosɛs lɛk sosish ɛn mitbɔl as yu ebul.
Bifo dat, ad ligɛm dɛn we gɛt bɔku prɔtin lɛk chikip, lentil, pis, ɛn soya bin to yu it. Dɛn tin ya rili fayn fɔ di at.
Fɔd dɛn we gɛt bɔku Omega-3
Dis na wan kayn fat asid we rili fayn fɔ wi at. Bɔku tɛm, wi nɔ kin it dɛn bɛtɛ. Dɛn kin de na fish dɛn we gɛt ɔyl lɛk salmɔn, tuna, makrɛl, ɛn ɛring. Walnut, chia sid, ɛn grɔn flaks sid gɛt omega-3 dɛn bak we dɛn mek wit plant.
Dairy prodakt we nɔ gɛt bɔku fat ɛn "gud" ɔyl
We yu de bay yogɔt ɛn milk, pik di wan dɛn we nɔ gɛt bɔku fat ɔ we nɔ gɛt fat. If yu it chiz, it smɔl.
Yuz vɛjitebul ɔyl lɛk ɔliv ɔyl, kanola ɔyl, ɛn sanflawa ɔyl instead ɔf bɔta fɔ kuk ɛn frɛy. dis dεm de εp bak fכ inkrεs di "gud" kכlestכl (HDL) lεvεl dεm.
Di it dɛn we bad pas ɔl we yu fɔ rili avɔyd
Fɔd dɛn we gɛt trans fat
Dis na di kayn bad fat dɛn we bad pas ɔl. Dɛn nɔ kin jɔs mek bad kɔlɔstrel (LDL) bɔku, bɔt dɛn kin ridyus gud kɔlɔstrel (HDL). Insay wi kɔntri, bɔku tin dɛn we dɛn kin mek fɔ mek bred (pastri, rol, biskit), majarin, ɛn fast fud kin gɛt dɛn tin ya. if di it lεbul se "partially hydrogenated oil", i gεt trans fεt.
Fɔd dɛn we gɛt bɔku shuga
Pan ɔl we shuga nɔ de mek di kɔlɔstrel bɔku dairekt wan, if yu it bɔku shuga, i kin mek yu gɛt bɔku bɔku bɔdi, yu gɛt dayabitis, ɛn yu gɛt bɔku kɔlɔstrel bikɔs ɔf di fat we de na di liva. Limit drink we gɛt shuga, kek, ayskrim, ɛn tofi chɔklɛt. Tek tɛm bak wit sos dɛn we gɛt ayd shuga we dɛn ad (ketchup, spaghetti sos), ɛn sɔm brɛkfas siriɔs .
Mit we dɛn dɔn prosɛs ɛn sɔl we pasmak
Mit dɛn we dɛn dɔn prosɛs lɛk sosish, bekin, ɛn ham gɛt bɔku sɛtyuret fat ɛn kɔlɔstrel. Dɔn bak, if yu put sɔl pasmak, dat kin mek yu blɔd prɛshɔn go ɔp. Fish we dɛn put insay tin, sup paket, ɛn instant noodles kin gɛt bɔku sɔl bak. Di sɔl we yu nid fɔ wan de nɔ pas wan ti spɔnj. So tink bɔt di sɔl we yu de it.
Yu fɔ mɛmba dɛn tin ya we yu de go bay tin dɛn.
- Nɔ go na di stoa we yu angri: We yu go na di stoa we yu angri, yu go bay tin dɛn we yu nɔ nid ɛn we nɔ fayn fɔ yu.
- Rid di lɛbl dɛn: Luk di tin dɛn we dɛn rayt na di it paket dɛn. List di tin dɛn we impɔtant pas ɔl fɔs. Pik it dɛn we nɔ gɛt bɔku shuga, sɔl, ɛn sɛtyuret fat .
- Tɔk to yu dɔktɔ:Kɔnsul yu dɔktɔ ɔ nyutrishɔnist fɔ wan it plan we go fayn fɔ yu, i go dipen pan yu kɔlɔstrel lɛvɛl. Yu kin nid bak fɔ bigin tek mɛrɛsin.
I nɔ kin izi fɔ mek dɛn chenj ya wan nɛt. Bɔt tray fɔ mek dɛn smɔl smɔl, wan bay wan. Dis na di big invɛstmɛnt we yu kin mek na yu at.
Mɛsej we dɛn kin kɛr go na os
- Di lɛvɛl we di kɔlɔstrel de na yu blɔd kin afɛkt yu at wɛlbɔdi dairekt wan. di gol na fכ lכs "bad" LDL k כlestכl εn inkrεs "gud" HDL kכlestכl .
- Put mɔ fresh frut, vɛjitebul, ligɛm, ɔl gren, ɛn nɛt insay yu it. Di fayv we de insay dɛn it ya de ɛp fɔ mek di kɔlɔstrel nɔ bɔku.
- Nɔ it mit dɛn we dɛn dɔn prosɛs (sosish), tin dɛn we dɛn kin mek fɔ mek bred (pastri), it dɛn we dɛn dɔn dip frɛsh, ɛn it ɛn drink dɛn we gɛt bɔku shuga as yu ebul. Na dɛn pipul ya na di men ɛnimi dɛn.
- Yuz gud ɔyl lɛk ɔliv ɔyl ɛn kanola ɔyl fɔ kuk. It fish, mɔ fish we gɛt ɔyl, at le tu tɛm insay di wik.
- Apat frɔm we yu de chenj di it we yu de it, ɛksesaiz ɔltɛm, lɛf fɔ smok, ɛn kɔntrol yu wet impɔtant bak fɔ kɔntrol di kɔlɔstrel.
- If yu gɛt ɛnitin we de mɔna yu bɔt kɔlɔstrel, mek shɔ se yu tɔk to yu dɔktɔ ɛn gɛt di rayt advays.
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