Yu go dɔn si we yu go na supamakit se sɔm majarin, yogɔt, ɛn bred dɛn gɛt raytin "Heart Healthy." Sɔm milk paoda paket ɛn biskit dɛn se "Omega-3 ad." lεk dis, wi kin kכl it dεm we gεt nyutriεnt dεm we nכ de insay di it bכt dεn se i gud fכ wi hεlth "Functional Foods." So tide, lɛ wi si wetin dɛn rili bi, dɛn gud fɔ wi bɔdi, ɛn wi fɔ pik dɛn?
Padi dɛn fɔ di At: Plant Stanol ɛn Stɛrol
Sɔntɛm dɛn tu nem ya na nyu tin to yu. Fɔ tɔk am simpul wan, dɛn tin ya na tu tin dɛn we kin de na frut, vɛjitebul, nɛt, ɛn sid. I sɔprayz fɔ no se dɛn strɔkchɔ rili fiba di kɔlɔstrel we de na wi bɔdi.
So wetin na di bɛnifit we wi go gɛt frɔm dis?
Tink bɔt am lɛk se wi dijestiv sistɛm na rod. Di kɔlɔstrel we de na di it we wi de it de travul dɔŋ dis rod ɛn tray fɔ go insay wi blɔd vesel dɛn. Bɔt, dɛn Plant Stanol ɛn Sterol ya tan lɛk trafik polisman dɛn . Dɛn kin blok di rod fɔ dɛn motoka dɛn we dɛn kɔl kɔlɔstrel ɛn stɔp dɛn fɔ go insay wi blɔd. Dis kin mek di kɔlɔstrel kin de insay wi blɔd vesel dɛn, ɛn dis kin mek dɛn nɔ gɛt at sik.
dis kin ridyus di lεvεl dεm fכ LDL (Low-Density Lipoprotein), we wi kכl "bad kכlestכl."
Stɔdi dɔn sho se if yu ad jɔs 2 gram Plant Stanol ɔ Sterol to yu it fɔ wan de, i kin ridyus yu bad kɔlɔstrel (LDL) lɛvɛl bay 5% to 15% insay sɔm wiks. If yu dɔn ɔlrɛdi yuz bɔta ɔ majarin, i go fayn fɔ chenj to majarin we gɛt dɛn tin ya we dɛn ad. Bɔt mɛmba se dɛn tin ya gɛt fat bak, so i nɔ fayn fɔ yuz pas di wan we dɛn se .
Fayba - Na natura l tin? Yu tink se i bɛtɛ fɔ ad fayv?
Fayba na tin we de na di wɔl we de insay plant it dɛn. Di it dɛn we gɛt bɔku fayv na frut, vɛjitebul, ligɛm (lɛk bins, pis, lentil), ɛn ɔl gren (lɛk bɔku wit, ɔts, ɛn brawn rays).
Bɔt naw, di wan dɛn we de mek it dɔn mek paoda fayv dɛn we nɔ gɛt teys, we dɛn mek wit atifishinal. Dɛn kin ad dɛn to it dɛn we wi nɔ go ɛva tink bɔt. Dɛn kin ad dɛn to sɔm kayn bred, siriɔs tin dɛn we gɛt shuga, ɛn yogɔt. If yu luk di lɛbl we yu de bay it, yu go si se dɛn rayt am as Inulin, Maltodextrin, Polydextrose , ɔ Chicory fiber .
Aw fayv kin ɛp di at?
Fayba na big tin we de ɛp fɔ mek wi kɔlɔstrel lɛvɛl go dɔŋ. Ɛn if yu it bɔku fayv, yu kin mek yu nɔ gɛt at sik, tayp 2 dayabitis, ɛn fat pasmak. Di prɔblɛm na dat bɔku pan wi nɔ kin gɛt di fayv we wi nid ɛvride.
"Fɔ ad fayv to bred ɔ siriɔs kin bi gud tin. Bɔt sayɛnsman dɛn stil nɔ no fɔ tru if dɛn fayv ya we dɛn ad wit atifishal wan de gi di sem wɛlbɔdi bɛnifit lɛk di fayv we de na di natura l we de insay ɔts, brawn rays, ɛn vɛjitebul," na so di wan dɛn we de stɔdi bɔt it se.
So, di bɛst tin fɔ du na fɔ ad mɔ it dɛn we gɛt bɔku fayv bay natura - dat na, grɛn lɛk kale, plantain, spinach, gotu kola, bins, lentil, chikip, ɔts, swit pata, ɛn maniok - to yu it.
Na avrej, uman nid lɛk 25 gram fayv fɔ wan de, ɛn man nid lɛk 38 gram.
Omega-3 - Ɔl di Omega-3 dɛn na di sem?
Omega-3 na impɔtant "gud" fat fɔ wi bɔdi. Dɛn kin si dɛn mɔ pan fish dɛn we gɛt ɔyl lɛk salmɔn, tuna, sadin, ɛn ɛring. Dɛn kin si dɛn bak smɔl smɔl na nɛt lɛk walnut, amɔnd, ɛn flaks sid.
Aw yu go ɛp di at?
Omega-3 de ɛp fɔ mek di stika plek nɔ bɔku na wi blɔd vesel, we kin mek di at at ɛn mek wi gɛt at atak ɛn strok. Omega-3s de ɛp bak fɔ mek di at nɔ ritm we nɔmal ɛn i de ridyus di triglisɛrɛyd, we na wan kayn bad fat we de na di blɔd.
Bɔt sɔntin de we impɔtant we wi nid fɔ no na ya.
Tri men kayn Omega-3 de: DHA, EPA, ɛn ALA .
- DHA ɛn EPA: Dis na di tu kayn we kin bɛnifit di at pas ɔl. Dɛn kin de mɔ na fish dɛn we gɛt ɔyl .
- ALA: Dis de insay plant it (lɛk flaks sid, walnut). Pan ɔl we wi bɔdi kin chenj dis to ALA, DHA, ɛn EPA, i kin du am insay smɔl smɔl tin dɛn.
Naw na dis prɔblɛm de. Bɔku pan di it dɛn we yu si na di stoa we se dɛn dɔn ad Omega-3 - yogɔt, majarin, bred, soya milk, eg, ɛn ɔda tin dɛn - dɛn kin rili ad am to di plant-based fɔm we dɛn kɔl ALA . So dɛn tin ya nɔ kin gi di sem dairekt at wɛlbɔdi bɛnifit lɛk fish. Ɛn sɔntɛnde, di mɔni we dɛn kin ad kin rili smɔl.
| Nutrient we de mek pɔsin gɛt tin fɔ it | Aw yu go ɛp di at? | Kwantiti we dɛn kin rɛkɔmɛnd |
|---|---|---|
| Plant Stanol/Stɛrol dɛn | i de blok di absכpshכn fכ di kכlestכl na di dijestiv trakt. I de ridyus bad kɔlɔstrel (LDL). | Na lɛk 2 gram fɔ wan de. |
| Fayba we dɛn kɔl | I de ridyus di tɔtal kɔlɔstrel lɛvɛl. I de ridyus di risk fɔ gɛt at sik ɛn dayabitis. | ~25g pan de fɔ uman, ~38g fɔ man. |
| Omega-3 (espɛshali DHA/EPA) . | I de mek di blɔd vesel dɛn nɔ mek plek. I de ridyus di triglisɛrɛyd dɛn. I de mek di at nɔ bit fayn. | Fɔ it fish we gɛt ɔyl at le tu tɛm insay di wik. |
As tɛm de go, wetin na di bɛst tin fɔ du?
Sɔntɛnde, it dɛn we de wok fayn kin bi gud tin fɔ ad to wi it. Bɔt di men tin we wi ɔl nid fɔ ɔndastand na dat, nɔ "functional food" nɔ go ebul fɔ tek ples fɔ balans, natura l it.
Yu fɔ gɛt bɔku pan di tin dɛn we yu nid frɔm di wan ol it dɛn . Dat min se:
- Fresh vegjetabul ɛn frut dɛn
- Whol grens (bɔkwit, ɔts, bran rays) .
- Milk we nɔ gɛt bɔku fat ɛn it dɛn we dɛn mek wit milk
- Fish ɛn mit dɛn we nɔ gɛt bɛtɛ trɛnk
- Ligim lɛk lentil, chikip, ɛn grɛn bins
No klia pruf stil nɔ de fɔ se di ful wɛlbɔdi bɛnifit dɛn we di nyutriɛnt kɔmpleks we de insay dɛn natura it ya kin gɛt bay we yu it it dɛn we gɛt atifishal ad nyutriɛnt dɛn.
If yu gɛt at sik ɔ ɔda wɛlbɔdi prɔblɛm, mek shɔ se yu tɔk to yu dɔktɔ bifo yu mek ɛni big chenj pan yu it ɔ mek ɛni big tin fɔ it. Na in na di bɛst pɔsin fɔ rikomɛnd wetin bɛtɛ fɔ yu.
Mɛsej we dɛn kin kɛr go na os
- Fɔs it dɛn we de wok na it dɛn we gɛt tin dɛn we de ɛp pɔsin fɔ gɛt wɛlbɔdi we dɛn ad pan dɛn we nɔ de na di wɔl.
- Plant Stanols/Sterols, Fiber, ɛn Omega-3 na sɔm pan di tin dɛn we dɛn kin ad mɔ fɔ mek yu at pwɛl.
- Pan ɔl we dɛn tin ya kin bɛnifit, di fawndeshɔn fɔ gɛt wɛlbɔdi layf na fɔ it tin dɛn we gɛt natura l it dɛn lɛk fresh vɛjitebul, frut, ɛn ɔl gren.
- Bɔku tɛm, di Omega-3 sɔpɔtmɛnt dɛn we dɛn kin bay na stɔ kin gɛt di ALA we dɛn mek wit plant, we nɔ kin bɛnifit di at dairekt wan lɛk di DHA/EPA we dɛn kin fɛn na fish.
- Ɔltɛm, go to yu dɔktɔ bifo yu chenj di tin dɛn we yu de it, mɔ if yu gɛt sik.
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