Yu tink se di dɔktɔ tɛl yu se yu kɔlɔstrel lɛvɛl go ɔp smɔl? Ɔ yu dɔn disayd fɔ lɛf yu kɔlɔstrel bikɔs yu want fɔ gɛt wɛlbɔdi? Sɔntɛm yu dɔn disayd fɔ du sɔm gud ɛksesaiz, lɔs sɔm wet, ɛn fala di it dɛn we nɔ gɛt bɔku kɔlɔstrel. Dat na fayn tin fɔ disayd! Bɔt wan smɔl prɔblɛm de... Yu kichin stil ful-ɔp wit it dɛn we yu lɛk fɔ it, bɔt nɔto dat gud fɔ yu bɔdi?
So, na taim fo giv yu kichin likl ‘luk’. Nɔ wɔri, dis nɔ nid fɔ pwɛl di wɔl, bay nyu tin dɛn, ɔ peint di kabinɛt dɛn. Wi go mek wan chenj we rili simpul, bɔt we rili wok. Na dis na wetin pipul dɛn we sabi bɔt it se. Fɔs, pul bɔku it dɛn we nɔ fayn fɔ yu. Neks, ful-ɔp yu kichin wit it dɛn we go ɛp yu at insted. Fɔ dɔn, lan aw fɔ kip ɛn pripia dɛn it dɛn de fayn fayn wan. Lɛ wi si aw fɔ du dis?
Fɔs, lɛ wi pul ‘bad’ ɔyl dɛn na di kichin.
Sɔntɛnde, di izi we fɔ yus to it we nɔ gɛt bɔku kɔlɔstrel na fɔ pul it dɛn we nɔ fayn na yu os. So grap wan big bag, opin di kɔba dɛn, di frij, ɛn di shelf dɛn, ɛn bigin.
Fɔs, wi nid fɔ fɛn di big ɛnimi. Dat min se, it dɛn we dɛn dɔn prosɛs we gɛt trans fat. dis kayn ‘trans fεt’ dεn fכ nshכn de inkrεs di lεvεl fכ ‘bad kכlestכl' (LDL - Low-Density Lipoproteins) na wi bכdi. Dis bad bad kɔlɔstrel gɛt fɔ du wit at sik. nכto dat nכmכ, trans fεt dεm de ridyus di lεvεl fכ ‘gud kכlestכl’ (HDL - High-Density Lipoproteins) we de bεnεfit wi bכdi.
Mɔs pan di it paket dɛn naw nid di nyutrishɔn lɛbl fɔ rayt di amount ɔf trans fat. Bɔt if yu gɛt ol biskit paket, kek miks, ɔ majarin na yu kɔba, chɛk fɔ si if dɛn gɛt di wɔd dɛn "hydrogenated" ɔ "partially hydrogenated" we dɛn rayt na di ingridiɛnt list. If dɛn du dat, i min se dɛn gɛt trans fat. If dɛn du dat, pul dɛn kɔmɔt pan dɛn ɛn nɔ shem. Di American Heart Association se nɔ fɔ pas 1% pan di kalori dɛn we yu de it ɛvride kɔmɔt frɔm trans fat.
Mek wi stɔp fɔ kam wit sɛtyuret fat na os.
Imajin se yu nɔ nid fɔ bay di las bif we de na di mit drɔwa na di frij ɔ di las wan ol milk we de na di os. Satyuret fat na ɔda tin we de mek wi bad kɔlɔstrel (LDL) lɛvɛl go ɔp.
Di bɛst we fɔ ridyus di sɛtyuret fat na fɔ kɔt di tin dɛn we dɛn kin mek wit animal dɛn. Dat min tin dɛn lɛk bif, bɔd, bekin, ɛn sosish. Ɛn tin dɛn lɛk dairy we ful-ɔp wit fat, chiz, ɛn bɔta. Bifo dat , it chukchuk we nɔ gɛt skin, fish (e.g., makrɛl, tuna), ɛn ligɛm (e.g., chikip, lentil).Yuz to tin dɛn we nɔ gɛt bɔku fat lɛk: Pik milk we nɔ gɛt bɔku fat ɛn yogɔt.
Sɔm pipul kin kip smɔl bekin gris na smɔl kɔp na frij... ɛn yuz am fɔ flawa dɛn it. If yu get eni wan of dat stuff, get rid of am tide.
Lɛ wi ful-ɔp di kichin wit ɔyl dɛn we go ɛp wi at
Wan pan di men sikrit dɛm fɔ it we nɔ gɛt bɔku kɔlɔstrel na fɔ riples bad fat wit gud fat. Lɛ wi ɔndastand dɛn fat ya insay simpul wɔd dɛn.
| Fat Tayp | Ifɛkt pan di at | Fɔd dɛn we gɛt bɔku... |
|---|---|---|
| Trans fat we yu de yuz | I rili bad. I de mek LDL go ɔp (bad) ɛn i de mek HDL go dɔŋ (gud). | Majarin, shɔtin, bekeri prodak, dip-fried fast fud. |
| Satyuret Fat we gɛt di sik | I nɔ gɛt wɛlbɔdi. I de mek LDL (bad) kɔlɔstrel go ɔp. | Rɛd mit (bif, bɔd), bɔta, chiz, skim milk, kokonat ɔyl. |
| Fɛt we nɔ gɛt bɔku bɔku tin dɛn | I go bɛnifit. I de ridyus LDL (bad) kɔlɔstrel. | Sanflawa ɔyl, soya bin ɔyl, walnut, flaks sid, ɔyl fish lɛk salmɔn. |
| Fat we nɔ gɛt wan sɛtyuret | I rili bɛnifit. I de ridyus LDL (bad) ɛn i de mek HDL (gud) bɔku. | Ɔliv ɔyl, kanola ɔyl, pinat ɔyl, avokado, amɔnd. |
Lɛ wi chenj to ful grens we gɛt fayn fayn tin dɛn instead fɔ wayt bred ɛn wayt rays.
Wait bred, pasta we dɛn mek wit wayt flawa, kek, ɛn bɔku krak krak nɔ gɛt bɛtɛ tin fɔ it. Dɛn kin gɛt trans fat ɔ sɛtyuret fat bak.
Bifo dat, bay tin dɛn we dɛn mek wit ɔl gren ɔ dɛn flawa.
Fɔ ɛgzampul, ɔts, brawn rays, atta flawa, urad dal, ɛn bali. Dɛn tin ya kin ɛp yu fɔ lɛf yu kɔlɔstrel bɔku we dɛn.
- Fɔs, dɛn grens ya nɔ gɛt kɔlɔstrel ɔ sɛtyuret fat.
- Sɛkɔn, tin dɛn lɛk ɔts gɛt bɔku fayba we kin sɔlv. Dis fayv kin rili ɛp fɔ tay kɔlɔstrel ɛn pul am na di bɔdi.
- Ɛn di tin dɛn we de insay dɛn tin ya fayn fɔ yu at (ɛn ɔda pat dɛn na yu bɔdi, bak). Di kɔmpleks kabɔhaydrɛt dɛn go mek yu gɛt trɛnk ɔl di de.
- Fayba de mek yu fil ful fɔ lɔng tɛm, we de ɛp yu fɔ stɔp fɔ it snek bɔku tɛm.
Lɛ wi pripia vɛjitebul ɛn frut dɛn di we we go mek i izi fɔ it.
Klin di vɛjitebul drɔwa we de na yu frij ɛn ful-ɔp am wit difrɛn difrɛn kɔlɔ vegjetabul ɛn frut dɛn. Vεjitebul εn frut dεm gεt bak wit di fayba we de sכlv we wi bin dכn tכk bכt, εn dεn gεt nyutriεnt dεm we dεn kכl faytokεmikכ l we de εp fכ mek yu nכ gεt at sik.
Bɔt i nɔ go du fɔ jɔs briŋ dɛn tin ya ɛn put dɛn na frij. Wi nid fɔ pripia dɛn di kayn we we go mek i izi fɔ it.
Tink bɔt am, udat want fɔ pul big watamɛlɔn na frij ɛn kɔt am smɔl smɔl we dɛn angri? Da tɛm de, wetin wi kin du na fɔ it sɔntin we izi fɔ it, lɛk biskit.
So, kɔt vɛjitebul (lɛk karɔt, kɔkumba) ɛn frut (lɛk mango, papaya, painiapul) bifo tɛm, put dɛn insay kɔntena dɛn we nɔ gɛt briz, ɛn kip dɛn na frij. So dat yu go grap dɛn ɛnitɛm we yu fil angri. Dɔn bak, put frut dɛn lɛk apul ɛn pia insay wan fayn baskɛt na di tebul fɔ it. We yu si dɛn, yu kin fil lɛk fɔ it mɔ.
Lɛ wi mek kichin we go mek i izi fɔ kuk ɛn mek gadin ɛn ɛnjɔy.
If yu kichin klin, klin, ɛn fayn, yu go fil mɔ lɛk fɔ kuk na di kichin. Dɔn yu go it smɔl na di grosa ɛn fast fud.
- Gɛt sɔm gud tin dɛn: If yu gɛt pan we nɔ de stik, yu kin kuk wit smɔl bɔta ɛn ɔyl. If yu gɛt gud shap naif, fɔ kɔt vɛjitebul nɔ go bi wok. If yu gɛt stima, yu kin bɔyl vɛjitebul dɛn we nɔ gɛt ɔyl.
- Kip di kichin klin:Kip yu sizin bɔtul dɛn ɔganayz. Da we de, yu kin mek fayn fayn it dɛn we yu nɔ yuz bɔku fat sos. Kip yu plastic it kɔntena dɛn ɔganayz. Da we de, i kin izi fɔ mek it dɛn we gɛt wɛlbɔdi ɛn put dɛn na frij.
- Mek ples fɔ it togɛda: Klia di tin dɛn we nɔ nid na di kichin ɛn di tebul fɔ it, ɛn mek ples usay di wan ol famili go sidɔm togɛda, tɔk, ɛn ɛnjɔy fɔ it. Dis go mek pipul dɛn nɔ grap it bak na di kɔba ɛn frij.
Tray fɔ mek dɛn smɔl chenj dɛn ya na yu kichin. I go bi big invɛstismɛnt pan yu kɔlɔstrel lɛvɛl, ɛn bak fɔ di wɛlbɔdi fɔ yu ɔl famili. If yu want fɔ no mɔ bɔt dis, nɔ fɔgɛt fɔ tɔk to yu famili dɔktɔ.
Mɛsej we dɛn kin kɛr go na os
- Rimov it dɛn we gɛt trans fat ɛn ay sɛtyuret fat (bek guds, rɛd mit, bɔta) na yu kichin.
- Bifo dat, stik to tin dɛn we nɔ gɛt sɛtyuret we de ɛp yu at lɛk ɔliv ɔyl, kanola ɔyl, nɛt, ɛn fish we gɛt ɔyl.
- It ɔltin lɛk brawn rays, ɔts, ɛn bɔku wit instead fɔ it wayt bred ɛn wayt rays.
- Put difrɛn difrɛn frut ɛn vɛjitebul dɛn we gɛt kɔlɔ na yu it ɛvride. Kɔt dɛn ɛn kip dɛn na frij fɔ mek i izi fɔ gɛt.
- We yu kip yu kichin klin ɛn klin, dat de ɛnkɔrej yu fɔ kuk it dɛn we gɛt wɛlbɔdi.
- I rili impɔtant fɔ tɔk to yu dɔktɔ bifo yu mek ɛni big chenj na yu it, mɔ if yu gɛt ɔda sik dɛn.
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