Yu gɛt big gol fɔ lɛf fɔ it bɔku bɔku it dɛn? Sɔntɛnde, we yu gɛt sɔm kilo fɔ lɔs, i nɔmal fɔ fil smɔl fred ɛn pwɛl at, "O, aw a go du dis?" Bɔt nɔ wɔri. Mek wi tek dis joyn step by step. Lɛ wi bigin wit wan smɔl gol we yu go ebul fɔ rich kwik kwik wan ɛn we go mek yu gladi pasmak. Imajin aw yu wɛl bɔdi go bɛtɛ if yu kin ɔltɛm lɔs 5% pan yu ɔl yu wet. Dis smɔl chenj kin rili ridyus yu risk fɔ gɛt siriɔs sik lɛk at atak ɛn strok.
Wetin kin apin insay yu bɔdi we yu lɔs 5% pan yu wet
We yu lɔs smɔl wet, lɛ wi se 5%, i kin gɛt dramatik ifɛkt pan dɛn tin ya na yu blɔd. Dis na di tin dɛm wae yu de si na yu Lipid Profile ripɔt.
| Blɔd kɔmpɔnɛnt | Di fayn chenj we de apin |
|---|---|
| Triglisɛrɛyd dɛn | I de go dɔŋ bay lɛk 20% . We dɛn tin ya bɔku, dat kin rili ambɔg di at. |
| LDL kɔlɔstrel ("bad" kɔlɔstrel) . | I de go dɔŋ bay lɛk 15% . Dɛn wan ya kin de na di blɔd vesel ɛn blok dɛn. |
| HDL kɔlɔstrel ("gud" kɔlɔstrel) . | I de go ɔp bay lɛk 8% . Dɛn tin ya kin rili ɛp fɔ pul bad kɔlɔstrel ɛn klin di blɔd vesel dɛn. |
Si? Na big big rizɔlt wit smɔl tray. Lɛ wi tɔk bɔt sɔm simpul, izi we dɛn fɔ ɛp yu fɔ rich dis gol.
Wi go bigin fɔ du am? Start tide wit dis tri tin.
Tri tin dɛn we de dɔŋ ya we yu tink se na dɛn izi fɔ duPik. Nɔ mek yu at pwɛl we yu de tray fɔ du ɔltin wan tɛm. Kɔntinyu fɔ du di tri we yu pik fɔ lɛk tu wiks ɛn mek am yu abit. We yu ebul fɔ du am, yu go fil bɔku kɔnfidɛns ɛn ɛnkɔrej yu. Dɔn pik tri ɔda nyu tin dɛn ɛn praktis dɛn bak. Dis we ya, i kin rili izi fɔ ad dɛn to yu layf smɔl smɔl.
1. Yuz fɔ kuk na os.
Dis kin bi di bɛst fɔs tin fɔ mek yu nɔ gɛt bɔku bɔku bɔdi. We yu bigin fɔ it tin dɛn we yu kuk na os instead fɔ it tin dɛn we yu bay na stɔ, mɔ di rays we dɛn dɔn frɛsh ɛn rays we dɛn dɔn frɛsh, yu go notis di difrɛns. Bikɔs ɔmɔs ɔyl, shuga, sɔl ɛn flawa dɛn kin ad pan it we dɛn bay na stɔ we wi nɔ no? Na os, wi kin mek it we gɛt wɛlbɔdi ɛn we fayn ɛn we nɔ gɛt bɔku ɔyl .
2. Tek tɛm wit wetin yu de drink.
Fɔ kɔt drink dɛn we gɛt shuga (soda we dɛn bay na stɔ, sɔm frut drink dɛn we dɛn pak) na fayn we fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi. If yu bost fɔ jɔs drink wata, tray fɔ swich am ɔp smɔl. Ad wan ɔ tu slais laym, sɔm mint lif, ɔ sɔm slais strawberry to wan mug wata ɛn lɛ i sidɔm fɔ sɔm awa. Yu kin mek wan fayn drink we de mek yu fil fayn.
3. Ridyus di nomba of taims we yu de it dessert
We wi nɔ no, wan pan di men rizin dɛn we kin mek wi gɛt bɔku bɔku bɔdi na we wi de it dɛzat tumɔs. Ɛspɛshali afta dɛn dɔn it ivintɛm it. Tray fɔ stɔp tin dɛn lɛk waf, milkshake, ɛn ayskrim fɔ wan de insay di wik instead fɔ it dɛn ɛvride. Dat go mek big difrɛns.
Fɔ tɔk am simpul wan, nɔto wetin yu de it, bɔt na aw ɛn aw yu de it na in impɔtant.
4. Chenj di we aw yu de sheb plet
Fil af pan yu plet wit vɛjitebul ɛn grɛn . Dat min se yu fɔ mek shɔ se yu gɛt sɔntin lɛk salad, stɛ-fray, ɔ vɛjitebul we dɛn dɔn stim na yu plet. Ridyus di kabɔhaydrɛt lɛk rays ɛn it mɔ vɛjitebul. Da we de, yu go fil ful ɛn yu bɔdi go tek smɔl kalori dɛn we yu nɔ nid.
5. Tink bɔt snek
Bɔku tɛm wi kin bay big paket biskit ɔ wan paket kash ɛn it dɛn ɔl we wi de wach TV. Bifo dat, ilɛksɛf yu bay big paket, sheb am to smɔl paket ɔ bag dɛn . Na wan smɔl paket nɔmɔ it wan tɛm. Risach dɔn sho se pipul dɛn we de yuz snek bag dɛn we gɛt 100 kalori dis kayn we kin it lɛk af pan di kalori dɛn we yu kɔmpia am to di wan dɛn we de it frɔm big paket.
6. Pik fish insted of mit.
Ridyus di nɔmba fɔ di tɛm we yu de it mit insay di wik ɛn ad fish to yu it insted. Tray fɔ it fish at le fayv ɔ siks tɛm insay di mɔnt. Dɔn bak, ridyus di chiz ɛn mit we yu de it fɔ wan de. Dis abit go ɛp yu fɔ lɛf fɔ it bɔku bɔku it dɛn as tɛm de go.
7. Mek wi chenj di ingredients likl wen wi de kuk.
Sɔntɛnde, if wi chenj smɔl smɔl di we aw wi de mek it, dat kin mek di kalori dɛn we wi de it nɔ bɔku.
- We yu de mek mit kari: Yuz af pan di mit we yu go yuz nɔmal wan, ɛn du di sem tin fɔ di ɔda wan we lɛf.Ad vegjetabul lɛk egplant we dɛn slais tint, mɔs, karɔt, ɔ bins. Di kari go ful-ɔp mɔ, i go te, ɛn i go gɛt smɔl kalori.
- We yu de mek sɔntin we dɛn dɔn bek, lɛk kek: Yu kin yuz apul sos instead fɔ yuz af pan di bɔta ɔ majarin.
- Fɔ kek ɔ kuki: Insted fɔ yuz wan ɔns chɔklɛt, yuz wan kwata kɔp (1/4 kɔp) kakao paoda.
Tray dɛn tu tin ya fɔ ridyus di triglisɛrɛyd dɛn bay ɔda 10%.
Apat frɔm di abit dɛn we wi dɔn tɔk bɔt, if yu tek kia ɔf dɛn tu tin ya, yu kin ridyus yu triglisrayd lɛvɛl bay lɛk ɔda 10%.
- Ridyus it dɛn we gɛt ad shuga ɛn fruktose: Swit it dɛn, drink dɛn, ɛn it dɛn we dɛn dɔn prosɛs gɛt bɔku shuga. Ridyus dɛn tin ya as yu ebul.
- Pik fayn fayn fat: Lɛk kokonat ɔyl, vɛjitebul ɔyl (e.g. ɔliv ɔyl), fish, ɛn nɛt lɛk kash, pinat, ɛn amɔnd gɛt fat we nɔ gɛt sɛtyuret. Dɛn tin ya gud fɔ di bɔdi.
Nɔn pan dɛn tin ya nɔ go ebul fɔ du wan nɛt. Bɔt stat tide wit smɔl tin we fayn fɔ yu ɛn we yu tink se yu go ebul fɔ du. Dat smol viktri go bi big boost fo yu fo dis joyn. If yu gɛt ɛni wɛlbɔdi prɔblɛm, mɔ di kɔlɔstrel ɔ dayabitis, i go fayn fɔ mek yu tɔk to yu dɔktɔ bifo yu chenj ɛnitin we yu de it.
Mɛsej we dɛn kin kɛr go na os
- Ivin if yu lɔs smɔl lɛk 5% pan yu ɔl yu wet kin ridyus yu risk fɔ gɛt at sik ɛn strok bad bad wan.
- dis de mek di lεvεl dεm fכ di triglisεrayd dεm we de du bad εn LDL kכlestכl de dכn na di bכdi, εn i de mek di lεvεl dεm fכ di bεnεfit HDL kכlestכl dεm go כp.
- Bifo yu mek big chenj wan tɛm, i go fayn fɔ bigin wit 2-3 simpul tin dɛn we yu kin du ɛn mek dɛn bi yu abit.
- Fɔ put di it dɛn we yu kuk na os fɔs, fɔ ridyus di drink dɛn we gɛt shuga, ɛn fɔ ful-ɔp af pan yu plet wit vɛjitebul na tin dɛn we rili fayn.
- I impɔtant fɔ go to yu dɔktɔ bifo yu chenj ɛnitin we yu de it, mɔ if yu gɛt ɔda sik dɛn we yu de it.
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