We yu dɔktɔ tɛl yu se yu gɛt ay kɔlɔstrel, yu go de wɔnda, "Wetin ɔda tin a go du apat frɔm fɔ tek mɛrɛsin?" Bɔku natura l prɔdak ɛn supamakit dɛn de na di makit tide we se dɛn de mek di kɔlɔstrel nɔ bɔku. Bɔt bifo yu yuz ɛni wan pan dɛn tin ya, i impɔtant fɔ tɔk to yu dɔktɔ. Pan ɔl we sɔm prɔdak dɛn kin ɛp yu, ɔda wan dɛn nɔ kin fayn fɔ yu. Dɔn bak, if yu dɔn ɔlrɛdi de tek mɛrɛsin fɔ ɔda sik, chans de fɔ mek dɛn miks wit di nyu prɔdak dɛm we yu de tek.
A kin gɛt kɔlɔstrel mɛrɛsin we a nɔ gɛt prɛskrishɔn?
Fɔ tɔk am simpul wan, nɔto so. Yu nɔ go ebul fɔ bay mɛrɛsin fɔ mek yu nɔ gɛt bɔku kɔlɔstrel frɔm famasi if yu nɔ gɛt prɛskrishɔn frɔm dɔktɔ. Bɔt sɔntɛnde yu kin bay ɛbul ɛn nyutrishɔn sɔpɔtmɛnt dɛn we se dɛn kin ɛp fɔ mek di kɔlɔstrel nɔ bɔku.
na ya wi nid fכ כndastand di εksakכt difrεns bitwin "supliment" εn "drugs."
- Suplεnt dεm: Dis na tin dεm we yu kin ad pan yu it, lεk vaytam in εn minral dεm. Pan ɔl we dɛn kin kam insay pil ɔ kapsul, dɛn nɔ gri fɔ mek dɛn mɛn ɔ kɔntrol wan sik. Dɛn mek dɛn fɔ ɛp fɔ ad di tin dɛn we wi de it we nɔ de na wi it.
- Drug: Dɛn kin mek dɛn tin ya fɔ no if pɔsin gɛt am, fɔ mɛn am, fɔ mɛn am, ɛn fɔ mek i nɔ gɛt sik. Dɛn kin chenj di we aw wi bɔdi de wok. Dɛn fɔ du strɔng tɛst fɔ no if dɛn gɛt kwaliti, sef, ɛn if dɛn wok bifo dɛn gri fɔ sɛl dɛn.
So mɛmba se, sɔpɔtmɛnt nɔ de ɛva tek di mɛrɛsin we dɔktɔ gi yu.
Suplεnt dεm we se dεn de εp fכ lכs kכlestכl
Dis dɔŋ ya na sɔm pan di supamakit dɛn we dɛn kin tɔk bɔt pas ɔl. Bɔt wi nid fɔ no bak bɔt di pruf dɛn we sayɛnsman dɛn de gi ɛn di sef we dɛn tin ya gɛt.
| Supplement fɔ di tin dɛn we dɛn de yuz | Tin dɛn we yu fɔ no |
|---|---|
| Galik | Sɔm stɔdi dɛn we dɛn dɔn du fɔ shɔt tɛm dɔn sho se i kin mek di ɔl kɔlɔstrel smɔl smɔl. Bɔt nyu risach dɔn sho se di ifɛkt nɔ big lɛk aw dɛn bin de tink trade. Di tin we impɔtant pas ɔl: Galik kin mek blɔd slo. So, i nɔ fayn fɔ tek am bifo dɛn du di ɔpreshɔn ɛn wit tin dɛn we de mek yu blɔd tan (lɛk Coumadin). |
| Fayba we dɛn kɔl | Fayba (especially soluble fiber) na gud tin we de ɛp fɔ ridyus bad kɔlɔstrel (LDL). Yu kin yuz fayv sɔpɔtmɛnt lɛk psyllium. Bɔt we yu de bigin dɛn tin ya, yu nid fɔ ad di doz smɔl smɔl. If nɔto dat, tin dɛn lɛk fɔ blo ɛn pen kin apin. Yu nid fɔ drink bɔku wata bak. |
| Whey Protein we gɛt di sik | dis protin we kכmכt frכm milk, dεn kin tek am as supliment insay pauda fכm. Sɔm stɔdi dɛn dɔn sho se i kin mek di LDL ɛn di ɔl kɔlɔstrel go dɔŋ. If yu dɔktɔ gri, pik wan prɔdak we gɛt ɔl di wɛy prɔtin, we nɔ gɛt ɛnitin fɔ ad (espɛshali shuga). |
| Rɛd Yist Rays | Risach dɔn sho se i de mek di kɔlɔstrel nɔ bɔku. Di rizin na bikɔs natin nɔ de fɔ mek i gɛt wan kemikal we dɛn kɔl lovastatin. Dis kin de bak na di mɛrɛsin dɛn we dɛn kin yuz fɔ mek pɔsin gɛt kɔlɔstrel. Fɔ dis rizin, sɔm kɔntri dɛn dɔn stɔp fɔ sɛl am as sɔpɔtmɛnt. Yu fɔ rili aks dɔktɔ bifo yu yuz am. |
| Ɔda ɔyl dɛn | Dɛn de du risach bak pan tin dɛn lɛk fenugrik, atishɔk lif ɛkstrakt, ɛn oli basil. Dɛn de chɛk spays dɛn lɛk jinja, tumara, ɛn rosmari bak fɔ si if dɛn gɛt wɛlbɔdi fɔ di at, bɔt dɛn nɔ dɔn rich ɛni strɔng kɔnklushɔn yet. |
Aw fɔ kɔntrol kɔlɔstrel tru it ɛn drink?
Mɔ pas sɔpɔtmɛnt, fɔ chenj yu it na di tin we impɔtant pas ɔl fɔ kɔntrol kɔlɔstrel. Na sɔm impɔtant it grup dɛn we go ɛp yu.
Fɔd dɛn we gɛt bɔku fayv
Na plant it dɛn nɔmɔ gɛt fayv. Fayba we kin sɔlv, mɔ we de insay ɔts, bali, lentil, bins, apul, ɛn ɔrɛnj, kin rili ɛp fɔ ridyus bad kɔlɔstrel (LDL).
Nat dɛn
Nat lɛk amɔnd, walnut, ɛn pikɛn kin ɛp fɔ mek di kɔlɔstrel nɔ bɔku. Dɛn se if yu it wan anful pan dɛn nɛt ya ɛvride, dat kin mek yu nɔ gɛt at sik. Dɛn na gud say fɔ gɛt fayv.
Soya bin fɔ mek yu gɛt
If yu ad it dɛn we dɛn mek wit soya bin ɛn soya, lɛk tofu ɛn soya milk, to yu it, dat kin ɛp fɔ ridyus LDL kɔlɔstrel ɛn ɔda kayn fat we dɛn kɔl triglisrayd.
Faytostɛrol dɛn
Dis na kɔmpawnd dɛn we de na plant dɛn we dɛn kin gɛt, we fiba di kɔlɔstrel. Dɛn kin mek di kɔlɔstrel we de kɔmɔt na wi intestin dɛn nɔ bɔku. Dɛn kin de smɔl smɔl na ɔl di tin dɛn we dɛn kin it, vɛjitebul, ɛn frut dɛn. Dɛn kin ad dɛn bak to sɔm majarin ɛn salad dresin dɛn. Yu kin no if dɛn de bay we yu luk di lɛbl.
Omega-3 Fɛt Asid dɛn
Dɛn tin ya kin ɛp bɔrku fɔ ridyus di risk fɔ gɛt at sik. I rili fayn fɔ it fish we gɛt ɔyl lɛk salmɔn, makrɛl, ɛring, ɛn tuna fɔ at le tu dez insay di wik. dis dεm de kכntro di fכmeshכn fכ triglisεrayd dεm na di liva. Dɛn kin ɛp bak fɔ ridyus di fat (plek) we de gɛda na di blɔd vesel ɛn kɔntrol di blɔd we de klɔt. Flaks sid ɛn walnut na it dɛn bak we gɛt bɔku omega-3.
Impɔtant: If yu de tink bɔt fɔ tek omega-3 sɔpɔtmɛnt (e.g. fish ɔyl kapsul), mɔ if yu de tek blɔd thinner , aks yu dɔktɔ fɔs.
Sɔntin we yu fɔ rili avɔyd: Trans Fats
Stay away frɔm it dɛm we dɛn rayt se "partially hydrogenated" ɛn "hydrogenated vegetable oils." Dɛn tin ya na ɔyl dɛn we dɛn mek wit atifishin. Dɛn mek dɛn frɔm:
- I de mek bad kɔlɔstrel (LDL) bɔku.
- I de ridyus di gud kɔlɔstrel (HDL).
- I kin mek di bɔdi inflamɛns.
Yu kin fɛn dɛn tin ya na tin dɛn lɛk biskit, kek, ɛn snek we dɛn pak. So, i rili impɔtant fɔ rid di lɛbl bifo yu bay it.
Ɛksesaiz fɔ di maynd: Na ɔda tin we de ɛp fɔ kɔntrol di kɔlɔstrel
Apat frɔm gud it ɛn ɛksesaiz, tin dɛn lɛk yoga, tai chi, ɛn meditashɔn kin ɛp bak fɔ ridyus yu strɛs lɛvɛl ɛn indaykt wan ɛp fɔ kɔntrol yu kɔlɔstrel. Bɔt if yu gɛt ɛni ɔda wɛlbɔdi prɔblɛm, i go fayn fɔ mek yu chɛk to yu dɔktɔ bifo yu bigin fɔ du sɔntin lɛk yoga.
If yu stil gɛt prɔblɛm fɔ kɔntrol yu kɔlɔstrel pan ɔl we yu de du ɔl dis, di bɛst tin fɔ du na fɔ tɔk to yu dɔktɔ bɔt am ɛn tek di mɛrɛsin we i gi yu.
Mɛsej we dɛn kin kɛr go na os
- Mek shɔ se yu go to yu dɔktɔ bifo yu yuz ɛni supamakit ɔ ɔyl we se i de mek di kɔlɔstrel nɔ bɔku.
- Sɔplɛnt nɔto tin fɔ tek ples fɔ mɛrɛsin, ɛn di tin dɛn we kin apin kin difrɛn frɔm wan pɔsin to ɔda pɔsin.
- Di tin we impɔtant ɛn we gɛt pawa pas ɔl fɔ kɔntrol kɔlɔstrel na fɔ it tin dɛn we balans ɛn fɔ du ɛksɛsayz ɔltɛm.
- Gɛt di abit fɔ rid lɛbl dɛn. Ɛspɛshali avɔyd it dɛn we gɛt "Trans Fats" kɔmplit wan.
- If yu de tek mɛrɛsin fɔ ɔda sik, i rili impɔtant fɔ go to dɔktɔ bikɔs ɛni nyu tin we yu tek kin intarakt wit da mɛrɛsin de.
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