"Cholesterol" na wod we de mek wi fred likl, no bi so? Bɔku tɛm wi kin yɛri dis wɔd we wi de go to dɔktɔ ɔ we wi de luk fɔ blɔd tɛst. Bɔku pipul dɛn kin tink se kɔlɔstrel na sɔntin we de ambɔg wi bɔdi. Bɔt fɔ tru, dat nɔto tru ɔl. Tide, lɛ wi tɔk bɔt wetin na kɔlɔstrel, wetin mek i denja fɔ gɛt am tumɔs, ɛn us it dɛn wi fɔ tek tɛm wit.
Fɔ tɔk am simpul wan, wetin na kɔlɔstrel?
Tink bɔt kɔlɔstrel lɛk wan tin we tan lɛk waks ɛn ɔyl we de na wi sɛl dɛn. I impɔtant fɔ wi bɔdi. Wi liva de mek di kɔlɔstrel we wi nid. Dis kɔlɔstrel impɔtant fɔ protɛkt ɛvri sɛl na wi bɔdi ɛn fɔ mek sɔm ɔmon ɛn vaytamɛn dɛn.
Bɔt na dis say di prɔblɛm bigin. Apat frɔm di amount we wi bɔdi nid fɔ mek di liva mek am, sɔm pan di it dɛn we wi de it, mɔ di it dɛn we animal dɛn kin it, kin ad ɛkstra kɔlɔstrel bak to wi bɔdi.
"Gud" kɔlɔstrel ɛn "bad" kɔlɔstrel
If yu luk pan blɔd ripɔt, yu go mɔs si tu kayn kɔlɔstrel we dɛn tɔk bɔt: LDL ɛn HDL.
- LDL (Low-Density Lipoprotein): Dis na wetin wi kɔl "bad kɔlɔstrel." Tink bɔt am lɛk dɔti trak we de na rod. Dis LDL kɔlɔstrel de travul ɔlsay na di bɔdi ɛn bigin fɔ de na di wɔl dɛn na di blɔd vesel dɛn.
- HDL (High-Density Lipoprotein): Dis na wetin wi kɔl "gud kɔlɔstrel." I de wok lɛk dɔti trak. HDL kɔlɔstrel de pul di bad bad kɔlɔstrel we pasmak na di blɔd vesel ɛn kɛr am go bak na di liva.
So, fɔ kip wi LDL (bad kɔlɔstrel) lɛvɛl smɔl ɛn di HDL (gud kɔlɔstrel) lɛvɛl ay na di impɔtant tin fɔ gɛt wɛlbɔdi.
Wetin mek di ay kɔlɔstrel denja?
We di lɛvul fɔ LDL ɔ bad kɔlɔstrel na wi blɔd go ɔp, da ɛkstra kɔlɔstrel de kin bigin fɔ de na di wɔl dɛn na wi blɔd vesel dɛn. As tɛm de go, i kin gɛda ɛn tɔn to wan had layt, lɛk dɔti we kin lɔk paip. We wi de tɔk bɔt mɛrɛsin, wi kin kɔl dis ` Plɛk`.
Dɛn plek dɛn ya kin mek di blɔd vesel dɛn smɔl frɔm insay. Dis kin mek di blɔd nɔ go fayn fayn wan na di at ɛn di bren. Dis na di men tin wae kin mek pɔrsin gɛt siriɔs sik lɛk at atak ɛn strok .
Dis na di rizin we mek dɔktɔ dɛn se wi fɔ kip di kɔlɔstrel we wi de it frɔm it to lɛs pas 300 miligram ɛvride.
Fɔd dɛn we gɛt bɔku kɔlɔstrel we wi fɔ tek tɛm it
Naw lɛ wi luk di it dɛm we wi de it na wi ɛvride layf we wi nɔ no, bɔt we kin mek di kɔlɔstrel bɔku.
| Di kayn it we dɛn kin it | Wetin fɔ no |
|---|---|
| Eg yolk we yu kin yuz | Pan ɔl we eg na it we gɛt wɛlbɔdi, ɔl di kɔlɔstrel we dɛn gɛt de insay di yolk. Wan eg yolk kin gɛt pas af pan di kɔlɔstrel we yu nid fɔ di de. |
| Chiz | Chiz na it bak we gɛt bɔku kɔlɔstrel. Ɛspɛshali di chiz dɛn we gɛt ful fat, if yu it am ɔltɛm, i kin mek di kɔlɔstrel bɔku kwik kwik wan. |
| Shrimps | Pan ɔl we shrimps nɔ gɛt bɔku fat, i sɔprayz fɔ no se dɛn gɛt bɔku kɔlɔstrel. Ivin smɔl smɔl shrimps kin gi yu lɛk af pan di kɔlɔstrel we yu nid ɛvride. So tek tɛm we yu de it shrimps. |
| Di pat dɛn we de insay animal dɛn | Pan ɔl we animal pat dɛn lɛk liva, kidni, ɛn bren gɛt bɔku vaytamɛn ɛn tin dɛn fɔ it, dɛn gɛt bɔku bɔku kɔlɔstrel bak. Dɛn tin ya nɔ kin rili fayn fɔ pɔsin we de tray fɔ lɛf in kɔlɔstrel. |
| Salmɔn / Sadin dɛn | Sadin, we na wan kayn fish we dɛn kin put insay tin, gɛt bɔku bɔku kɔlɔstrel bak. |
| Fast fud ɛn it we gɛt ɔyl | Fɔ it dɛn we gɛt bɔku fat lɛk it dɛn we dɛn dɔn frɛsh dip, rays we dɛn dɔn frɛsh, kottu, rol, ɛn pati, gɛt bɔku kɔlɔstrel. If yu it dɛn it ya ɔltɛm, i kin mek bad kɔlɔstrel (LDL) bɔku ɛn i kin mek gud kɔlɔstrel (HDL) go dɔŋ. |
So wetin wi fɔ it? Opshɔn dɛn we gɛt wɛlbɔdi wit lɔw kɔlɔstrel
Pan ɔl we wi de fred it dɛn we gɛt bɔku kɔlɔstrel, bɔku fayn fayn tin dɛn de we wi kin pik fɔ it we gɛt wɛlbɔdi.
| Di opshɔn we gɛt wɛlbɔdi | Tɔk bɔt |
|---|---|
| Eg wayt wayt | Eg wayt nɔ gɛt ɛni kɔlɔstrel atɔl. We yu de mek ɔmɛlet, yu kin ad sɔm eg wayt to wan yolk. |
| Chiz we Nɔ Gɛt Fat | Pik chiz dɛn we nɔ gɛt bɔku fat instead fɔ chiz dɛn we gɛt ful fat. |
| Wait mit (chicken) . | Pik wayt mit lɛk chukchuk instead ɔf rɛd mit lɛk bif ɛn bɔd. I ivin bɛtɛ if yu kuk dɛn wit di skin we dɛn pul. |
| Tuna fish (we dɛn pak insay wata) . | Tuna gɛt smɔl kɔlɔstrel pas sadin. I fayn mɔ fɔ pik tuna insay wata instead fɔ pik tuna insay ɔyl. |
| Fɔd dɛn we dɛn dɔn bek ɔ we dɛn dɔn stim | Yu kin avɔyd fɔ ad ɛkstra ɔyl ɛn kɔlɔstrel bay we yu de bek, stim, ɔ gril it instead fɔ frɛy am dip dip wan. |
| Ligim lɛk lentil, chikip, ɛn bins | Dis na protin dεm we de kכmכt na plant. Di it dɛn we dɛn mek wit plant nɔ gɛt kɔlɔstrel. Dɔn bak, di fayv we de insay dɛn kin ɛp fɔ ridyus di bad kɔlɔstrel we de na di blɔd. |
Di tin we impɔtant pas ɔl na fɔ mek yu it di rayt tin. No nid nɔ de fɔ ban ɛni it kpatakpata. Bɔt i fayn fɔ lɛ yu nɔ it bɔku tin dɛn we gɛt bɔku kɔlɔstrel ɛn mek mɔ ples fɔ it ɔda it dɛn we gɛt wɛlbɔdi. If yu nɔ shɔ bɔt yu kɔlɔstrel lɛvɛl, ɔ if yu nid advays fɔ chenj yu it, i bɛtɛ fɔ tɔk to yu famili dɔktɔ (dɔktɔ) .
Mɛsej we dɛn kin kɛr go na os
- Kɔlɔstrel impɔtant fɔ wi bɔdi, bɔt if wi gɛt mɔ ɛkstra kɔlɔstrel frɔm it, dat kin ambɔg wi wɛlbɔdi.
- LDL na di "bad" kכlestכl, HDL na di "gud" kכlestכl. Wi gol fɔ bi fɔ ridyus LDL ɛn inkrisayz HDL.
- Eg yolk, chiz, shrimps, animal liva, ɛn fast fud dɛn we dɛn dɔn dip frɛsh gɛt bɔku kɔlɔstrel. Limit yu intake of dɛn tin ya.
- Put mɔ plant-based prɔtin lɛk chukchuk, fish, eg wayt, lentil, ɛn chikip, ɛn bak vegjetabul ɛn frut dɛn insay yu it.
- Ɔltɛm, go to yu dɔktɔ fɔ di bɛst advays bɔt yu kɔlɔstrel lɛvɛl ɛn di it we fayn fɔ yu.
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