Lɛ wi lan bɔt kɔlɔstrel insay wan simpul we? Wit lɔv fɔ yu at!

Aw many tɛm yu dɔn yɛri di wɔd " cholesterol "? Sɔntɛm yu dɔn yɛri pɔsin na os de tɔk bɔt am, ɔ sɔntɛm dɔktɔ dɔn tɛl yu ɔ pɔsin we yu sabi bɔt am. Wetin rili na kɔlɔstrel? I gud ɔ i bad fɔ wi? Lɛ wi tɔk bɔt ɔl dis na simpul we tide, di we we yu go ɔndastand. Jɔs lɛk we yu de tɔk to yu padi.

Wetin na kɔlɔstrel? Usay i kɔmɔt?

Fɔ tɔk am simpul wan, kɔlɔstrel na wan kayn fat we de na yu blɔd. Tink bɔt am lɛk ɔyl. I impɔtant fɔ wi bɔdi.

Naw yu go mɔs de tink se, "O... so usay dis kɔlɔstrel kɔmɔt?" Wi bɔdi kin gɛt kɔlɔstrel tu men we dɛn:

1. Na wi yon bɔdi mek am: Yu liva de du dis wok. I de mek di kayn kɔlɔstrel we yu bɔdi nid ɛvride. Yu nɔ tink se i wɔndaful?

2. Frɔm di it dɛn we wi de it: Yɛs, sɔm pan di it dɛn we wi de it gɛt kɔlɔstrel bak. Fɔ ɛgzampul:

• Mit ( bif , bɔd , chukchuk) .
• Fish
• Eg (especially di yolks) .
• Bɔta
• Chiz
• Milk ɛn milk prodakt (lɛk yogɔt , skim milk) .

Bɔt mɛmba dis bak, frut , vɛjitebul, ɛn grens lɛk ɔts nɔ gɛt kɔlɔstrel atɔl. Na dat mek dɛn se dɛn rili gud fɔ di bɔdi.

Wi nid sɔm kɔlɔstrel, nɔto bɔku!

Naw yu go mɔs de tink se, "So kɔlɔstrel na gud tin?" Yɛs, na tru. Bɔt, lɛk ɛnitin, if yu gɛt bɔku bɔku kɔlɔstrel, dat kin mek yu gɛt prɔblɛm. Jɔs lɛk aw mɛrɛsin kin gɛt pɔyzin if dɛn tek am pasmak.

Wetin mek di bɔdi nid kɔlɔstrel?

Kɔlɔstrel na rili impɔtant tin we de insay ɛvri sɛl na wi bɔdi. I de du bɔku impɔtant wok dɛn na wi bɔdi. Jɔs tink bɔt dis:

• Kɔlɔstrel de ɛp yu bren fɔ wok fayn fayn wan .
• I de ɛp fɔ mek yu skin gɛt wɛlbɔdi .
• Kɔlɔstrel nid bak fɔ mek ɔda pat dɛn na wi bɔdi wok.
• Dɔn bak, kɔlɔstrel nid fɔ mek sɔm ɔmon ɛn tin dɛn lɛk vaytamɛn D, we de ɛp fɔ digest.

So, yu ɔndastand? Kɔlɔstrel tan lɛk padi to wi bɔdi. Bɔt di prɔblɛm na we da padi biznɛs de go pas di say we i fɔ dɔn.

Wetin kin apin if di kɔlɔstrel bɔku?

Dis na di say we wi nid fɔ tek tɛm smɔl. If bɔku bɔku kɔlɔstrel gɛda na di blɔd, ilɛksɛf na di it we wi de it ɔ frɔm di bɔku bɔku tin dɛn we wi bɔdi de mek, i tan lɛk se trafik jam na rod.

Dis bɔku bɔku kɔlɔstrel kin bigin fɔ gɛda insay yu blɔd vesel dɛn. Tink bɔt am lɛk rɔst we de kam insay wata paip. As tɛm de go, dis bildup de bil ɔp:

• Blɔd vesel dɛn kin tik ɛn tayt.
• Di ples we de insay di blɔd vesel dɛn kin smɔl.
• Sɔntɛnde, di blɔd vesel dɛn kin blok ɔltogɛda.

We di blɔd vesel dɛn kin blok fɔ lɔng tɛm, i kin mek pɔsin gɛt prɔblɛm dɛn we rili denja. Dis na wan big tin wae kin mek big pipul gɛt hat atɔk ɛn strok . Dis min se di blɔd we de flɔ na di at ɛn di bren nɔ de go ɔp ɔ i nɔ de stɔp.

Di tin we sɔri na dat, dis kɔlɔstrel we de bɔku na di blɔd kin bigin sɔm tɛm we yu yɔŋ, we min se yu na pikin. Na dat mek fɔ it fayn fayn tin dɛn impɔtant frɔm we yu yɔŋ.

Aw fɔ no di lɛvɛl we di kɔlɔstrel de?

I izi fɔ no wetin na yu blɔd kɔlɔstrel lɛvɛl. Dɔktɔ kin tek smɔl blɔd ɛn mek dɛn tɛst am na lɛbɔtri. dεn kכl dis "lipid profayl" tεst. I nɔ kin tɛl yu bɔt yu kɔlɔstrel nɔmɔ, bɔt i kin tɛl yu ɔda kayn fat we de na yu blɔd.

Wetin na di kayn kɔlɔstrel?

Naw lɛ wi dig dip smɔl. Kɔlɔstrel nɔ de travul in wan na di blɔd. I nɔ de miks togɛda lɛk wata ɛn fat. So, di kɔlɔstrel kin jɔyn wit di prɔtin fɔ travul tru di blɔd. we dεn kכlestכl εn protin dεm ya kam togεda, wi kin kכl dεm `lipoproteins.` Tink bכt kכlestכl lεk pasenja, εn protin dεm lεk motoka we de kכri am.

wi de mεnli tכk bכt tu kayn `lipoproteins.` dεn ya na di "gud kכlestכl" εn "bad kכlestכl" we yu kin yεri bכt bכku tεm.

1. LDL (low-density lipoprotein) - "bad" kכlestכl

dis dεn kכl am `LDL (Low-Density Lipoprotein)` kכlestכl. Fɔ tɔk am simpul wan, dis na di "bad" kayn kɔlɔstrel. Yu no wetin mek? LDL de kɛr kɔlɔstrel frɔm di liva to di blɔd vesel dɛn. Dis LDL de ɛp fɔ kɛr am ɛn put am na di wɔl dɛn na di blɔd vesel dɛn. Dis min se di big rizin we mek di blɔd vesel dɛn blok na di LDL lɛvɛl we de go ɔp.

2. HDL (high-density lipoprotein) - "gud" kכlestכl

dis dεn kכl am `HDL (High-Density Lipoprotein)` kכlestכl. Dis na di "gud" kayn kɔlɔstrel.HDL de du wan wok we rili valyu. I kin pik di kɔlɔstrel we yu nɔ want frɔm di blɔd vesel dɛn ɛn kɛr am go bak na di liva. Insay di liva, dis kɔlɔstrel kin brok ɛn pul am na di bɔdi. I tan lɛk se yu de swip ɛn klin wan strit.

Dis na izi we fɔ mɛmba!

Yu kɔnfyus bɔt LDL ɛn HDL? Na dis na wan izi we:

• LDL: Bikɔs i bigin wit di lɛta 'L', tink bɔt am as " Leda - sik". Bikɔs if LDL go ɔp, i de briŋ sik to di bɔdi. Ɔ yu kin mɛmba am bak as "Lousy" (bad) lɛk aw dɛn kin se na Inglish.
• HDL: Bikɔs i bigin wit di lɛta 'H', tink bɔt am as " Hithakara - beneficial/healthy". Bikɔs HDL de bɛnifit di bɔdi, gud. Insay Inglish, yu kin mɛmba am bak as "Healthy".

Yu ɔndastand? So wi LDL lɛvɛl nid fɔ go dɔŋ ɛn wi HDL lɛvɛl nid fɔ go ɔp.

Aw fɔ kɔntrol di kɔlɔstrel we yu nɔ go mek i bɔku?

Okay, naw wi no wetin na kɔlɔstrel, us kayn i bi, ɛn wetin kin apin if i bɔku. So di tin we impɔtant pas ɔl na aw fɔ kɔntrol dis kɔlɔstrel lɛvɛl fayn fayn wan. Nɔ wɔri, dis nɔto big tin. Wi kin ebul fɔ win dis bay we wi mek sɔm smɔl smɔl chenj dɛn na wi layf.

Na sɔm tin dɛn we yu kin du:

1. It fayn it:

• Ad mɔ frut, vɛjitebul, ɛn grɛn to yu it. Dɛn tin ya gɛt bɔku fayv ɛn dɛn nɔ gɛt bɔku kɔlɔstrel.
• It it dɛn we dɛn mek wit ɔl di tin dɛn we dɛn kin it . Ɛgzampul dɛn: brawn rays, bɔku wit, ɔts.
• Ridyus di it dɛn we yu de it we gɛt ɔyl ɛn frɛsh as mɔ as yu ebul. Ɛspɛshali nɔ fɔ yuz ɔyl dɛn we gɛt sɛtyuret fat, lɛk pam ɔyl ɛn kokonat ɔyl.
• Ridyus di drink ɛn it dɛn we gɛt shuga (drink we gɛt swit, kek, biskit, tɔfi, ɛn ɔda tin dɛn) bikɔs dɛn tin ya kin mek yu gɛt bɔku bɔku wet we yu nɔ nid ɛn i kin afɛkt di kɔlɔstrel.
• Ridyus di it we yu de it rɛd mit (bif, bɔd, got mit) ɛn ad fish (espɛshali fish we gɛt omega-3 lɛk salmon, makrɛl, ɛn ɛring) ɛn chukchuk (we nɔ gɛt di skin) to yu it.

2. Ɛksesaiz ɔltɛm:

• Mek am yu abit fɔ ɛksesaiz fɔ at le 30-60 minit insay di de . Yu nɔ nid fɔ du dis wan tɛm. Yu kin sheb am to 15 minit na mɔnin ɛn 15 minit na ivintɛm.
• Du ɛnitin we yu lɛk, lɛk fɔ waka kwik kwik wan, rɔn, swim, bayk, dans.
• εksεsayz de εp fכ inkrεs yu "gud" HDL kכlestכl lεvεl, εn i de εp bak fכ ridyus "bad" LDL kכlestכl εn triglisεrayd (כda kayn fεt na di bכdi).

3. Mek yu gɛt wɛlbɔdi wet:

• Chek if yu gɛt wɛlbɔdi wet fɔ yu ayt. If yu fat pasmak, tray fɔ lɔs sɔm wet. Ivin if yu lɔs sɔm kilo, dat kin gɛt big impak pan yu kɔlɔstrel lɛvɛl.

4. 4. .Nɔ smok:

• If yu de smok, tray tranga wan fɔ lɛf fɔ smok. Smok de lכs di HDL ("gud") kכlestכl εn i de pwεl di bכdi vεsul dεm bak.

5. Limit fɔ drink rɔm:

• If yu drink pasmak, dat kin afɛkt di kɔlɔstrel lɛvɛl bak bad bad wan.

Mɛmba se dɛn chenj ya nɔ go apin wan de. Tray fɔ chenj dɛn smɔl smɔl, wan abit. If yu nid ɛp, go to dɔktɔ ɔ pɔsin we sabi bɔt it fɔ advays.

Fɔ dɔn, mɛmba dis (Take-Home Message) .

Okay, so wi dɔn tɔk bɔku bɔt kɔlɔstrel tide, nɔto so? A op se yu dɔn ɔndastand ɔl dis simpul wan. Fɔ dɔn, a gɛt dis fɔ tɛl una:

• Kɔlɔstrel impɔtant fɔ wi bɔdi, bɔt i impɔtant fɔ kip am na di rayt lɛvɛl.
• Wi fɔ tray fɔ ridyus "bad" LDL kɔlɔstrel ɛn inkrisayz "gud" HDL kɔlɔstrel .
• Fɔ it fayn, fɔ du ɛksɛsayz ɔltɛm, ɛn fɔ liv fayn layf na di bɛst we fɔ kɔntrol di kɔlɔstrel.
• If yu gɛt ɛnitin we de mɔna yu bɔt yu kɔlɔstrel, nɔ fred fɔ tɔk to dɔktɔ. I rili impɔtant bak fɔ gɛt blɔd tɛst ɔltɛm.

Mɛmba se yu wɛlbɔdi de na yu an. Trit yu at wit lɔv! Dat na di advays we valyu pas ɔl we a go gi yu.

` Kɔlɔstrel, Kɔlɔstrel, At sik, LDL, HDL, Fɔ it fayn, Ɛksesaiz