Yu go mɔs dɔn yɛri bɔt ɔlkayn it dɛn ya we de se dɛn de ɛp yu fɔ lɛf fɔ it bɔku bɔku it dɛn. Wan pan di wan dɛn we dɛn kin tɔk bɔt pas ɔl na di Paleo Diet. If yu fala dis it, i go ɛp yu fɔ lɛf fɔ it bɔku bɔku it dɛn bay we yu it mɔ mit we nɔ gɛt bɛtɛ bɔdi, fish, frut, vɛjitebul, ɛn nɛt, ɛn we yu nɔ it bɔku tin dɛn we gɛt kabɔhaydrɛt, shuga, ɛn it dɛn we dɛn dɔn prosɛs. Bɔt di kwɛstyɔn na, aw di Paleo it de afɛkt yu kɔlɔstrel lɛvɛl? Lɛ wi fɛn ɔda tin dɛn bɔt am.
Fɔs, lɛ wi ɔndastand dis ‘gud’ ɛn ‘bad’ kɔlɔstrel.
We yu de tɔk bɔt kɔlɔstrel, yu go dɔn yɛri bɔt tu kayn dɛn: ‘gud kɔlɔstrel’ ɛn ‘bad kɔlɔstrel.’ Lɛ wi si wetin difrɛns bitwin dɛn tu.
- LDL (Low-Density Lipoprotein) ɔ ‘bad’ kɔlɔstrel: Fɔ tɔk am simpul wan, dis na wi ɛnimi. We di LDL kɔlɔstrel lɛvɛl go ɔp, i kin bigin fɔ put lɛk gris na di wɔl dɛn na wi blɔd vesel dɛn. Tink bɔt am lɛk dɔti we de gɛda insay wata paip. We wi de tɔk bɔt mɛrɛsin, wi kin kɔl dis atherosclerosis . We di blɔd vesel dɛn kin lɔk dis we, di risk fɔ gɛt siriɔs sik dɛn lɛk at atak ɛn strok kin bɔku.
- HDL (High-Density Lipoprotein) ɔ ‘gud’ kɔlɔstrel: Dis na wi padi. HDL de pik di bad LDL kɔlɔstrel we dɔn gɛda na yu blɔd vesel ɛn kɛr am go na di liva fɔ mek i brok. Dis min se if yu gɛt bɔku bɔku HDL na yu bɔdi, dat min se yu go protɛkt yu frɔm di risk fɔ gɛt at atak ɛn strok.
Apat frɔm dɛn tu tin ya, sɔntin de bak we dɛn kɔl triglisɛrɛyd . Dis na di kayn fat we kin bɔku pas ɔl na wi bɔdi. If yu triglisɛrɛyd lɛvɛl bɔku, ɛn yu LDL lɛvɛl bak bɔku (ɔ yu HDL lɛvɛl smɔl), yu risk fɔ gɛt fat na yu blɔd vesel dɛn go bɔku.
Wetin wi de it ɛn nɔ de it pan di ‘Paleo Diet’?
Lɛ wi tek wan klia luk pan wetin pipul dɛn we de pan Paleo it kin it ɛn wetin dɛn nɔ kin it. Dis go gi yu gud aidia bɔt wetin yu go ɛkspɛkt.
| ✅ Tin dɛn we dɛn kin rɛkɔmɛnd fɔ it | ❌ Tin dɛn we yu fɔ avɔyd |
|---|---|
| Fresh frut ɛn vɛjitebul dɛn | Siriɛl (wit, ɔts, bali) . |
| Nat ɛn ɔyl dɛn we kɔmɔt frɔm nɛt (e.g. ɔliv ɔyl, walnut ɔyl) . | Ligim (bins, lentil, pinat, chikip) . |
| Mit dɛn we nɔ gɛt bɛtɛ trɛnk (especially gras-fed) . | Milk ɛn tin dɛn we dɛn mek wit milk (yogɔt, chiz) . |
| Fish we gɛt bɔku Omega-3 fat asid (salmon, makrɛl, ɛring, tuna) . | Shuga we dɛn dɔn rifin |
| Eg dɛn | Sɔl (we yu yuz am pasmak) . |
| Pɛtetɛ | |
| Fɔd dɛn we dɛn dɔn prosɛs fayn fayn wan |
We yu luk am dis we, sɔm bɛnifit dɛn de fɔ di bɔdi we yu kɔt di atifishal tin dɛn ɛn it mɔ natura it dɛn:
- We yu de lɔs yu wet.
- Fɔ kɔntrol di blɔd shuga lɛvɛl.
- Fɔ kɔntrol di blɔd prɛshɔn.
- Di triglisrayd lɛvɛl we de dɔŋ.
- Abiliti fɔ ebul fɔ kɔntrol di apɛtit fayn fayn wan.
So, we dɛn jɔyn ɔl dis, di kɔlɔstrel lɛvɛl fɔ ridyus, nɔto so? Di rial ansa na: "I kin bi ɔ i nɔ kin bi."
Wetin mek no klia ansa nɔ de?
Di men rizin fɔ dis na bikɔs di ‘Paleo diet’ nɔto sɔntin we ɔlman de fala di sem we. Big difrɛns de pan aw ɛnibɔdi de fala dis it.
Nɔto ɔlman in ‘Paleo’ it na di sem.
Sɔm pipul dɛn kin fala paleo it we nɔ gɛt bɔku fat ɛn we gɛt smɔl kabɔhaydrɛt (e.g., mɔ frut ɛn vɛjitebul, smɔl mit). ɔda wan dɛn de fala it we gɛt bɔku fat, we nɔ gɛt bɔku bɔku kab (e.g., mɔ rɛd mit ɛn ɔyl). So di tin dɛn we dɛn tu it ya kin du to di kɔlɔstrel kin difrɛn.
Di Satyuret Fat Prɔblɛm
Di Paleo it nɔ de stɔp fɔ it rɛd mit lɛk bif ɛn bɔd. Dɛn mit dɛn ya gɛt bɔku sɛtyuret fat . Bikɔs dɛn dɔn se sɛtyuret fat gɛt fɔ du wit ay kɔlɔstrel, ɔganayzeshɔn dɛn lɛk di American Heart Association se yu fɔ it lɛs dan 6% pan yu kalori dɛn ɛvride frɔm sɛtyuret fat. Dat na lɛk 11-13 gram pan de fɔ di avɛrej pɔsin. Yu kin rich dis lɛvul kwik kwik wan.
Di impɔtant tin bɔt fayv
Fayba rili impɔtant fɔ mek di kɔlɔstrel lɛvɛl go dɔŋ. Fayba de mɔ na plant it dɛn. Bikɔs di Paleo it nɔ de put grens ɛn ligɛm, sɔm pipul dɛn kin gɛt smɔl fayv we dɛn kin it.
Di bɛst we fɔ sɔlv di prɔblɛm na fɔ put bɔku vɛjitebul dɛn insay yu it, we gɛt bɔku vaytamɛn, minral, ɛn fayv . Dɛn tin ya gɛt kɔmpleks kabɔhaydrɛt dɛn. Dɛn tin ya rili difrɛn frɔm simpul kabɔhaydrɛt dɛn lɛk shuga. If yu it bɔku shuga, dat kin mek yu gɛt mɔ kɔlɔstrel.
Wetin di risach se?
Infakt, di tin dɛn we dɛn dɔn du we dɛn dɔn du risach bɔt dis, difrɛn.
- Insay wan smɔl stɔdi, pipul dɛn we bin fala di Paleo it fɔ 10 wiks bin gɛt smɔl inkris pan di bad kɔlɔstrel (LDL) ɛn di tɔtal kɔlɔstrel.
- Bɔt ɔda risach dɔn sho se di Paleo it kin mek di gud kɔlɔstrel (HDL) lɛvɛl go ɔp ɛn mek di blɔd shuga lɛvɛl go dɔŋ. Dis kin ɛp bak fɔ mek di blɔd vesel dɛn nɔ pwɛl.
Fɔ tɔk am simpul wan, aw dis it de afɛkt yu kɔlɔstrel dipen pan yu jin, ɔmɔs ɛksesaiz yu de du, ɛn di fat ɛn fayv we de na di it dɛn we yu de it .
"Wi nɔ ebul fɔ kam to wan strɔng kɔnklushɔn bɔt dis yet. Dɛn nid fɔ du mɔ risach bɔt di lɔng tɛm ifɛkt dɛm we dis it gɛt. So i fayn fɔ go to dɔktɔ bifo yu bigin it lɛk dis, mɔ if yu gɛt kɔlɔstrel prɔblɛm."
Wetin a fɔ du?
If yu de wɔri bɔt yu kɔlɔstrel lɛvɛl, ɔ yu de tink bɔt fɔ bigin it lɛk Paleo, di impɔtant tin fɔ du na fɔ tɔk to yu famili dɔktɔ ɔ pɔsin we sabi bɔt it.
Dɛn kin gayd yu fɔ no wetin bɛtɛ fɔ yu bay aw yu gɛt wɛl bɔdi, aw yu gɛt kɔlɔstrel naw, ɛn aw yu de liv yu layf. Mɛmba se di impɔtant tin nɔto fɔ fala fad it, bɔt fɔ manej yu ɔl wɛlbɔdi. Wit di rayt itWe yu de du ɛksɛsayz ɔltɛm, dat go mek yu gɛt bɔku trɛnk bak pan dis waka.
Mɛsej we dɛn kin kɛr go na os
- Pan ɔl we di Paleo Diet kin gi bɛnifit lɛk fɔ lɛf fɔ it bɔku bɔku it, di tin dɛn we kin apin to pɔsin we gɛt kɔlɔstrel kin difrɛn frɔm wan pɔsin to ɔda pɔsin.
- Di bɔku bɔku sɛtyuret fat ɛn fayv we yu de it kin afɛkt yu kɔlɔstrel lɛvɛl dairekt wan. Kɔt rɛd mit ɛn it mɔ vɛjitebul.
- Bifo yu bigin fɔ it ɛni it, mek shɔ se yu tɔk to yu dɔktɔ, mɔ if yu gɛt sik lɛk kɔlɔstrel, dayabitis, ɔ at sik.
- Ɛksesaiz ɛn balans layf impɔtant fɔ wɛlbɔdi pas ɛni it.
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