Yu de slip fayn na nɛt? Yu go de wɔnda wetin gɛt fɔ du wit slip ɛn kɔlɔstrel. Bɔt fɔ tru, di nɔmba fɔ di awa dɛn we yu de slip, di kwaliti fɔ da slip de, ɔl dɛn tin ya kin rili afɛkt di kɔlɔstrel we yu bɔdi gɛt. Fɔ nɔ slip fayn, ɛn fɔ slip tumɔs, ɔl kin ɛp fɔ mek dis apin. Lɛ wi tɔk bɔt dis simpul wan ɛn ɔnɛs wan tide.
Fɔs, lɛ wi luk wetin na wɛlbɔdi kɔlɔstrel lɛvɛl.
Kɔlɔstrel na wan kayn fat we rili impɔtant fɔ wi bɔdi. Bɔt na we i bɔku pasmak, na in prɔblɛm dɛn kin bigin. Fɔ mek wi at gɛt wɛlbɔdi, i impɔtant fɔ mek wi kɔntinyu fɔ gɛt kɔlɔstrel di kayn we we de kam biɛn ya.
| Di kayn kɔlɔstrel we dɛn kin yuz | Lεvεl fכ hεlth (mg/dL) . |
|---|---|
| Tɔtɔl Kɔlestɔl | I fɔ smɔl pas 200 mg/dL. |
| LDL kɔlɔstrel ("bad" kɔlɔstrel) . | I fɔ smɔl pas 100 mg/dL (lɛs pas 70 mg/dL bɛtɛ fɔ di wan dɛn we gɛt at sik ɔ dayabitis) |
| HDL kɔlɔstrel ("gud" kɔlɔstrel) . | Man fɔ gɛt 40 mg/dL ɔ pas dat, uman fɔ gɛt 50 mg/dL ɔ pas dat |
| Triglisɛrɛyd dɛn | I fɔ smɔl pas 150 mg/dL. |
Fɔ tɔk am simpul wan, LDL na di "bad" kɔlɔstrel. We i bɔku, i kin gɛda na wi blɔd vesel dɛn, ɛn i kin mek dɛn nɔ ebul fɔ waka ɛn mek wi gɛt at sik. HDL na di "gud" kɔlɔstrel. Lɛk pɔsin we de gɛda dɔti, HDL de ɛp fɔ pul da bad LDL kɔlɔstrel de ɛn mek wi blɔd vesel dɛn klin. If di triglisɛrɛyd dɛn bɔku, dat kin mek bak di fat de na wi blɔd vesel dɛn.
Wetin kin apin insay wi bɔdi we wi de slip?
Slip na valyu tɛm fɔ wi bɔdi fɔ richaj ɛn ripɛnt insɛf. Ɔmon dɛn kin kɔmɔt we wi de slip fɔ mek di sɛl ɛn tisu dɛn we dɔn pwɛl bikɔs wi de strɛs ɛn taya fɔ di de. Wi blɔd prɛshɔn kin go dɔŋ, wi at kin slo, ɛn wi kin blo smɔl. Wi at we dɔn wok tranga wan ɔl di de, kin gɛt briŋ bak insay dis tɛm.
Na avrej, big pɔsin fɔ gɛt bitwin 7-9 awa gud slip insay wan de.
So, wetin go apin if yu nɔ gɛt dis valyu rɛst? Na da tɛm de wɛl bɔdi prɔblɛm lɛk ay kɔlɔstrel kin bigin fɔ kam.
Di rilayshɔn bitwin slip ɛn ɔmon
We yu nɔ de slip fayn, sɔm impɔtant ɔmon dɛn na di bɔdi nɔ kin balans.
- Kכtisol: dεn kכl dis bak di ‘strεs כmon’. I kin kɔmɔt pasmak we yu nɔ de slip fayn.
- Ghrelin: Dis ɔmon de mek wi angri mɔ ɛn mɔ. Dis na wae mek pipul wae nɔr kin slip fayn kin fil angri.
- Leptin: Dis ɔmon de ɛp fɔ kɔntrol wi bɔdi wet ɛn i de gi signal to di bren se wi dɔn ful-ɔp. We wi nɔ de slip fayn, di we aw dis ɔmon de kɔmɔt de go dɔŋ.
Bikɔs ɔf dis ɔmon imbalans, yu apɛtit kin chenj ɛn yu kin tɔn to it dɛn we gɛt bɔku fat ɛn shuga we yu nɔ no. Dis na di rayt tin we kin mek pɔsin gɛt bɔku kɔlɔstrel.
Dɔn bak, pipul dɛn we gɛt slip apnea, we na wan sik we kin mek dɛn nɔ ebul fɔ blo we dɛn de slip bikɔs dɛn de snor, bɔku tɛm dɛn kin gɛt ay kɔlɔstrel, mɔ di LDL ɛn triglisrayd lɛvɛl.
Wetin kin apin to kɔlɔstrel we yu nɔ de slip fayn?
We pɔsin nɔ slip, i kin afɛkt man ɛn uman difrɛn we. Wan big stכdi sho se man dεm we de slip less dan 6 awa na nɛt gεt hכy LDL ("bad") kכlestכl lεvεl. Uman dɛn we bin de slip di sem tɛm bin gɛt smɔl LDL lɛvɛl . כl tu di man εn uman dεm we bin de snor bin gεt lכw HDL ("gud") kכlestכl lεvεl.
Imajin, pɔsin we nɔ de slip fayn na nɛt. I kin fil taya bad bad wan di nɛks de. I de ɔnda bɔku strɛs. Ɛn i rili angri bak. So i kin it tin dɛn we swit ɛn we gɛt fat ɔltɛm. We ɔl dis kam togɛda, yu tink se i kin wɔnda se di kɔlɔstrel lɛvɛl kin go ɔp?
Fɔ slip pasmak na prɔblɛm bak?
Yɛs, dat kin bi prɔblɛm bak. Sɔm pipul dɛn kin tink se di mɔ we dɛn de slip, na di mɔ i go fayn fɔ dɛn bɔdi. Bɔt nɔto so i bi.
Wan stכdi we dεn du na Jepan sho se uman dεm we de slip pas 8 awa insay di de kin gεt lכw HDL ("gud") kכlestכl lεvεl. Uman dɛm we slip less dan 5 awa ɔ pas 8 awa bin gɛt ay triglisɛrɛyd lɛvɛl.
Dat min se, lɛk ɔl ɔda tin, yu nɔ nid fɔ slip tumɔs, ɛn yu nɔ nid fɔ slip tumɔs bak. Balɛns na di tin we impɔtant pas ɔl.
So, wetin yu go du fɔ mek yu slip fayn?
Na sɔm simpul abit dɛn we go ɛp yu fɔ mek yu slip fayn ɛn kɔntrol di kɔlɔstrel we yu gɛt.
- Mek di tɛm we yu fɔ slip: Yu fɔ gɛt di abit fɔ go slip ɛn wek di sem tɛm ɛvride. Nɔ brok dis rutin jɔs bikɔs i de na di wikɛnd. If yu nɔ slip insay di wik ɛn afta dat yu kech yu slip na di wikɛnd, dat kin mek yu bɔdi klok kɔmɔt.
- Mek yu bedrum bi fayn ples: Yu bedrum fɔ kol, dak, ɛn kwayɛt. If nid de, yuz fan ɛn kɔtin dɛn we de blok layt.
- Rilaks bifo yu go slip: Du sɔntin bifo yu go slip, lɛk fɔ rid buk ɔ fɔ was wata we nɔ gɛt wata.
- Kip yu smart fon fa frɔm yu bed: Stɔp fɔ luk yu fon, tablɛt, ɔ TV at le wan awa bifo yu go slip. Di blu layt we dɛn kin pul kin mek yu nɔ mek ɔmon dɛn we de ɛp yu fɔ slip.
- Yu fɔ tink bɔt it ɛn drink: Nɔ it big it nia di tɛm we yu go slip. Dɔn bak, nɔ fɔ drink rɔm, kafinɛ (ti, kɔfi), ɛn nikotin (sigrɛt) na ivintɛm, bikɔs dɛn kin mek yu nɔ slip fayn.
- Ɛksesaiz saful saful: If yu du sɔm tin dɛn we yu de strɛch saful wan bifo yu go slip, dat kin ɛp fɔ mek yu nɔ strɛs.
- Kɔl yu maynd ɛn yu bɔdi: If yu de wɔri bɔt di tin dɛn we yu fɔ du di nɛks de, rayt dɛn na notbuk ɛn put dɛn na sayd. Se to yusɛf, "A go tek kia ɔf dis tumara." Dɔn go na bed.
If yu kɔntinyu fɔ gɛt prɔblɛm fɔ slip pan ɔl we yu de du dɛn tin ya, nɔ ignore am. Tin dɛm lɛk slip pils kin bi sɔlv fɔ shɔt tɛm, bɔt as tɛm de go, di bɛst tin fɔ du na fɔ chenj yu layf. Si yu famili dɔktɔ ɛn tɔk bɔt dis. Sɔntɛm ɔda tin kin de we kin mek pɔsin gɛt wɛlbɔdi. Yu dɔktɔ go chɛk yu ɛn if nid de, i go gi yu di rayt mɛrɛsin.
Mɛsej we dɛn kin kɛr go na os
- Di amount ɛn kwaliti fɔ yu slip kin afɛkt yu kɔlɔstrel lɛvɛl dairekt wan.
- Tray fɔ gɛt gud, rɛstful slip fɔ 7-8 awa insay di de.
- We pɔsin nɔ slip ɛn we i de slip pasmak, dat kin mek di kɔlɔstrel nɔ balans.
- We pɔsin nɔ slip fayn, i kin chenj di ɔmon dɛn we de kɔntrol di strɛs ɛn angri, ɛn dis kin mek di kɔlɔstrel bɔku.
- Yu fɔ gɛt gud abit dɛn fɔ slip fayn, lɛk fɔ de du di sem tɛm fɔ slip, fɔ mek yu fil fayn, ɛn fɔ avɔyd fɔ yuz tɛknɔlɔji bifo yu go slip.
- If yu nɔr de slip fayn, nɔr ignore am ɛn go to yu dɔktɔ fɔ advays.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt