Wi ɔl dɔn yɛri di wɔd "kɔlestɔl," nɔto so? Sɔm pipul dɛn kin fred am smɔl. Fɔ sɔm pipul dɛn, dis na nɔmal tin. Infakt, kɔlɔstrel na sɔntin we wi bɔdi nid. Bɔt na we i tu ay nɔmɔ prɔblɛm kin kam. Di big prɔblɛm na dat wi nɔ de sho ɛni sayn fɔ gɛt ay kɔlɔstrel. Na dat mek i de akt lɛk "silent enemy" ɛn i kin mek di rod fɔ siriɔs kɔndishɔn lɛk at sik. So, lɛ wi no bɔt dis kɔlɔstrel tide.
Wetin na kɔlɔstrel? Gud ɛn bad kɔlɔstrel?
Fɔ tɔk am simpul wan, kɔlɔstrel na wan kayn fat we de na wi blɔd. Tu men kayn we de fɔ am.
1. LDL (Low-Density Lipoprotein): dis na wetin wi kin kכl "bad kכlestכl" . Tink bɔt wi blɔd vesel dɛn lɛk paip. Wetin dis LDL kɔlɔstrel de du na fɔ put lɛk dɔti insay dɛn paip dɛn de, ɛn smɔl smɔl i de blok di we fɔ mek blɔd flɔ. Dis na wetin wi kin kɔl `Atherosclerosis`.
2. HDL (High-Density Lipoprotein): Dis na wi hiro, di "gud kכlestכl." HDL de pik di bad kɔlɔstrel we dɔn stɔp na yu at ɛn kɛr am go na di liva. Di liva de pul am na yu bɔdi. I tan lɛk pɔsin we de gɛda dɔti.
Apat frɔm dɛn tu tin ya, ɔda kayn fat de na wi blɔd we dɛn kɔl triglisɛrɛyd . We dɛn lɛvɛl ya go ɔp, i nɔ kin fayn bak fɔ di at.
Wi liva de mek di kɔlɔstrel we wi nid. Bɔt wi kin gɛt ɛkstra kɔlɔstrel frɔm di it dɛn we wi de it, mɔ di tin dɛn we animal dɛn kin mek (milk, eg, mit) ɛn it dɛn we dɛn dɔn prosɛs. Dɛn kin si dɛn tin ya bɔku bɔku wan na donut, frɔzɛn pizza, biskit, sosish, ɛn sɔm tin dɛn we dɛn kin mek fɔ mek bred.
Aw yu go no if yu gɛt bɔku kɔlɔstrel?
Na dis na di impɔtant tin. Kɔlestɔl we ay nɔ gɛt ɛni sayn. Yu kin gɛt bɔku bɔku kɔlɔstrel we denja na yu bɔdi we yu nɔ ivin no. Na dat mek i impɔtant fɔ no di kɔlɔstrel we yu gɛt.
Di wangren we fɔ no dis na fɔ du blɔd tɛst . Dɛn kɔl dis lipid prɔfayl tɛst.
Udat fɔ tek dis tɛst?
- I fayn fɔ mek ɔlman we dɔn pas 20 ia du dis tɛst wan tɛm ɛvri 5 ia .
- Pikin dɛn kin gɛt ay kɔlɔstrel bak. I impɔtant fɔ mek dɛn chɛk dɛn kɔlɔstrel lɛvɛl bitwin 9-11 ia, mɔ if pɔsin na di famili (mama, papa, grani ɛn granpa) dɔn gɛt at atak ɔ strok we i yɔŋ.
Dis blɔd tɛst de sho yu Tɔtɔl Kɔlestɔl, LDL, HDL, ɛn Triglisɛrɛyd lɛvɛl. Yu dɔktɔ go luk dɛn valyu ya, wit yu ej, blɔd prɛshɔn, ɛn if yu de smok, fɔ no if yu de pan denja fɔ gɛt at sik ɛn us tritmɛnt we fayn fɔ yu.
Wi gol fɔ bi fɔ ridyus bad kɔlɔstrel (LDL) ɛn fɔ mek gud kɔlɔstrel (HDL) bɔku.
Wetin na di tin dɛn we kin mek pɔsin gɛt bɔku kɔlɔstrel?
Bɔku tin dɛn na wi layf ɛn abit dɛn kin afɛkt dis. Lɛ wi luk di men rizin dɛn.
| Kɔz / inflɔɛns factor | Fɔ tɔk am simpul wan... |
|---|---|
| Lɛ yu bɔdi kam dɔŋ | Di it dɛn we dɛn dɔn prosɛs, mit we gɛt fat, bɔta, majarin, ɛn drink ɛn snek dɛn we gɛt shuga kin mek di LDL ɛn triglisrayd lɛvɛl go ɔp. |
| Ovaweit/we fat pasmak | As di bɔdi wet de go ɔp, bad kɔlɔstrel (LDL) kin go ɔp ɛn gud kɔlɔstrel (HDL) kin go dɔŋ. Yu kin avɔyd dis sik bay we yu de lɛf fɔ it bɔku bɔku it. |
| Nɔto fɔ du ɛksɛsayz | If yu nɔ du ɛni fyzikal aktiviti, dat kin mek di HDL lɛvɛl go dɔŋ. Ɛksesaiz ɛvride kin mek HDL bɔku. |
| Fɔ smok | If pɔsin smok, i kin mek di gud kɔlɔstrel (HDL) nɔ bɔku ɛn i kin pwɛl di blɔd vesel dɛn, ɛn dis kin mek i izi fɔ mek di kɔlɔstrel bɔku. |
| Ej ɛn man ɔ uman | Natin nɔ de fɔ mek di kɔlɔstrel de go ɔp as wi de ol. uman dεm kin gεt hכy LDL lεvεl afta dεn mεnopos. |
| Di tin dɛn we pɔsin kin gɛt frɔm in mama ɛn papa | Sɔntɛnde, di ay kɔlɔstrel kin kɔmɔt frɔm am. Dɛn kɔl dis Family Hypercholesterolemia (FH) . |
Aw fɔ chenj yu layf fɔ mek yu nɔ gɛt bɔku kɔlɔstrel?
Bɔku pipul dɛn kin kɔntrol dɛn kɔlɔstrel bay we dɛn de chenj dɛn layf. Dis impɔtant pas fɔ tek mɛrɛsin. Wi kin sheb dis to tri pat: it, ɛksesaiz, ɛn fɔ kɔntrol yu wet.
1. Mek wi it rait!
- Ridyus Saturated & Trans Fats: Ridyus fat mit, ham, sosish, bɔta, chiz, ful krim milk, yuz kokonat ɔyl, pam ɔyl, ɛn majarin pasmak na bekɛri prɔdak. if di it paket se "Partially hydrogenated", i min se i gεt trans fεt.
- Ad gud fat (unsaturated fats) to yu it: Put avokado, ɔliv ɔyl, kanola ɔyl, nɛt lɛk pinat, amɔnd, ɛn kash, ɛn fish we gɛt ɔyl lɛk salmɔn ɛn makrɛl insay yu it.
- It it dɛn we gɛt bɔku fayv: It mɔ ɔl gren lɛk ɔts, bali, brawn rays, bins, chikip, lentil, frut, ɛn vɛjitebul (espɛshali grɛn we gɛt lif). Fayba de ridyus di absכpshכn fכ di kכlestכl na di bכdi.
- Ridyus shuga: Fɔ it we gɛt bɔku shuga, lɛk drink we dɛn dɔn swit, kek, ɛn biskit, kin mek di triglisrayd bɔku. Avɔyd dɛn tin ya as yu ebul.
2. Mek wi du eksasaiz!
Sɛt gol fɔ ɛksesaiz fɔ at le 30 minit insay di de, 5 dez insay di wik. Dis nɔ nid fɔ bi big tin.
- Brisk waka we yu de waka
- De baysikul
- Fɔ wok na di gadin
- De swin
We pɔsin de du ɛksasaiz, i de mek di bad kɔlɔstrel (LDL) nɔ bɔku, i de mek di gud kɔlɔstrel (HDL) bɔku, ɛn i de mek di at strɔng.
3. Lɛ wi kɔntrol wi wet!
Fɔ mek yu gɛt wɛlbɔdi wet fɔ yu ayt rili impɔtant. If yu lɔs yu wet, dat kin ɛp fɔ mek yu nɔ gɛt bɔku bɔku LDL, Tɔtɔl Kɔlestɔl, ɛn Triglisɛrɛyd. I impɔtant fɔ mek chenj dɛn we go kɔntinyu fɔ de fɔ lɔng tɛm pas fɔ jɔs skip it ɛn lɔs yu wet wan tɛm.
Ustɛm dɛn nid fɔ tek mɛrɛsin?
Sɔntɛnde, ivin we pɔsin chenj in layf nɔ go du fɔ kɔntrol di kɔlɔstrel we i gɛt. Ɛspɛshali we yu gɛt bɔku kɔlɔstrel we de rɔn na famili ɛn fɔ di wan dɛn we gɛt at sik, yu dɔktɔ kin gi yu mɛrɛsin.
Di tin we impɔtant pas ɔl na fɔ kɔntinyu fɔ liv fayn layf ivin afta yu dɔn bigin fɔ tek mɛrɛsin. Mɛrɛsin nɔto fɔ tek ples fɔ layf, na jɔs sɔpɔt.
Di men ɛn di klas we dɛn kin yuz mɔ fɔ mek di kɔlɔstrel nɔ bɔku na di statin dɛn . Sɔm ɛgzampul dɛn na Atorvastatin (Lipitor), Rosuvastatin (Krɛstɔ), ɛn Simvastatin (Zocor). Dɛn tin ya kin mek di kɔlɔstrel nɔ de na di liva.
Apat frɔm dat, ɔda mɛrɛsin dɛn de lɛk Fibrates, Niacin, ɛn Ezetimibe. Yu dɔktɔ go disayd di mɛrɛsin ɛn di doz we go fayn fɔ yu.
Di sayd ɛfɛkt dɛn we mɛrɛsin kin gɛt
Lɛk ɛni mɛrɛsin, dis kin gɛt smɔl smɔl sayd ɛfɛkt dɛn. Di wan we kin apin mɔ na di mɔsul dɛn we kin at . If yu gɛt mɔsul dɛn we de at afta yu dɔn bigin fɔ tek di mɛrɛsin, tɛl yu dɔktɔ wantɛm wantɛm.
Dɔn bak, dɛn kin advays sɔm pipul dɛn fɔ avɔyd fɔ drink grep jus we dɛn de tek statin, bikɔs i kin afɛkt di we aw di mɛrɛsin de wok.
Mɛsej we dɛn kin kɛr go na os
- Kɔlɔstrel na ɛnimi we nɔ de tɔk natin ɛn we nɔ gɛt ɛni sayn. So nɔ tek risk ɛn mek dɛn chɛk yu kɔlɔstrel lɛvɛl ɔltɛm.
- Yu fɔ no bɔt yu "bad" (LDL) ɛn "gud" (HDL) kɔlɔstrel lɛvɛl. Di gol na fɔ ridyus LDL ɛn inkrisayz HDL.
- De fɔs ɛn impɔtant tin wae yu fɔ du fɔ trit yu na fɔ chenj aw yu de liv yu layf. Dat min se yu fɔ it fayn, yu fɔ de du ɛksɛsayz ɔltɛm, ɛn yu fɔ kɔntrol yu wet.
- Ridyus di it dɛn we dɛn dɔn prosɛs, it dɛn we gɛt fat, ɛn it dɛn we gɛt shuga as yu ebul, ɛn ad vɛjitebul, frut, ɔyl, grens, ɛn gud ɔyl to yu it.
- If yu dɔktɔ tɛl yu fɔ tek mɛrɛsin, tek am lɛk aw dɛn tɛl yu fɔ tek am. Ɛn nɔ giv ɔp pan wɛlbɔdi layf.
- Tɔk opin wan wit yu dɔktɔ bɔt yu kɔlɔstrel lɛvɛl, tritmɛnt plan, ɛn ɛnitin we de mɔna yu.
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