Tin dɛn we yu nid fɔ no bɔt fat! Gud? Bad? Mek wi tok!

Sɔm pipul dɛn kin fred smɔl we dɛn yɛri di wɔd fat, nɔto so? Sɔm pipul dɛn de we de tink se, "O, fat nɔ fayn fɔ it, i bad fɔ di bɔdi." Bɔt yu tink se fat rili impɔtant fɔ wi bɔdi, ɔ na sɔntin we wi rili nid fɔ de fa frɔm? Kam, tide wi go tok abaut dis topik we dem kol Fats fo simpul we we yu go andastan.

Wetin na fat?

Fɔ tɔk am simpul wan, fat na impɔtant tin fɔ wi bɔdi. Jɔs lɛk aw wi nid brik ɛn simen fɔ bil wi os, na so fat impɔtant fɔ mek di sɛl dɛn we de na di bɔdi, mek di nerv tisu dɛn na di bren, ɛn mek difrɛn ɔmon dɛn. Apat frɔm dat, fat kin wok bak lɛk fiul fɔ gi wi bɔdi trɛnk. Imajin, if wi nɔ yuz di fat we wi de it fɔ gɛt ɛnaji wantɛm wantɛm ɔ fɔ bil wi bɔdi, wi bɔdi kin kip am na di fat sɛl dɛn. Dis tan lɛk we di bɔdi de kip fat fɔ tink se i go shɔt fɔ it tumara bambay.

Bɔt, lɛk ɛnitin , bɔku fat kin ambɔg di bɔdi. Bɔt sɔm kayn fat de we rili fayn fɔ wi wɛlbɔdi. Dɛn gud fat ya fɔ rili de insay wɛlbɔdi it.

Wetin na di bad tin we fat gɛt?

Pan ɔl we fat kin mek it gɛt flawa, smel, ɛn tin dɛn we i kin mek, i gɛt bɔku kalori dɛn bak. So, if yu kɔntinyu fɔ it tin dɛn we gɛt bɔku fat, yu go gɛt fɔ gɛt bɔku prɔblɛm dɛn wit yu wɛlbɔdi. Ɛspɛshali we i kam pan wi smɔl pikin dɛn ɛn titi dɛn, dɛn kin gɛt bɔku pan dɛn fat frɔm fast fud, frɛsh it, ɛn difrɛn snek dɛn we dɛn pak. Apat frɔm dat, dɛn kin ad fat bak to di bɔdi frɔm tin dɛn lɛk skim milk, chiz, krim, ɛn dairy prodakt dɛn we gɛt bɔku fat lɛk bɔta, bekin, sosish, ɛn fat kɔt bif.

Bɔku tɛm, di it dɛn we dɛn kin it na rɛstɔrant ɛn we dɛn kin tek go na os kin gɛt mɔ fat pas di it we dɛn kin kuk na os. Di it dɛn we dɛn dɔn frɛsh dip na di it dɛn we gɛt fat pas ɔl. Sɔntɛnde, wi nɔ kin no se fat kin ayd insay krim sos, chizi sos, ɔ bɔta sos ɔ dresin. Jɔs tink bɔt aw bɔku fat de insay bagel ɔ fried rays we yu bay na di stoa!

So, wetin mek sɔm kayn fat dɛn fayn fɔ wɛlbɔdi?

"Den wetin mek dɔktɔ dɛn se sɔm kayn fat dɛn fayn?" Yu kin aks. Yɛs, fayn fayn fat dɛn rili impɔtant fɔ yɔŋ pikin dɛn ɛn bak fɔ wi big pipul dɛn. Dɛn gud fat ya impɔtant mɔ fɔ mek yɔŋ pikin dɛn gro ɛn divɛlɔp, ɛn bak fɔ mek dɛn bren gro fayn fayn wan.

Fat nɔ jɔs de gi wi bɔdi ɛnaji, bɔt i gɛt bɔku ɔda impɔtant bɛnifit dɛn bak:

• Vaytamɛn dɛn we kin sɔlv fat– Dat min se i de ɛp fɔ tek vaytamɛn A, D, E, ɛn K. Fɔ mek dɛn vaytamɛn ya go insay di bɔdi, di it dɛn we wi de it fɔ gɛt sɔm fat.
• Dɛn kin wok lɛk tin dɛn we de mek ɔmon dɛn .
• I rili impɔtant fɔ di bren wɛlbɔdi.
• I kin mek yu fil se yu ful-ɔp afta yu dɔn it, we kin mek yu nɔ it pasmak.

Fat na big tin we de mek pɔsin gɛt trɛnk. Bɔt mɛmba wan tin. We yu kɔmpia am to kabɔhaydrɛt ɔ prɔtin, di sem fat gɛt tu tɛm pas di kalori. Fɔ ɛgzampul, 1 gram fat gɛt 9 kalori. Bɔt 1 gram kabɔhaydrɛt ɔ prɔtin gɛt 4 kalori nɔmɔ.

Us kayn fat de insay it?

Okay, so lɛ wi luk naw di men kayn fat we de insay it. We yu no dɛn tin ya, dat go ɛp yu fɔ pik it dɛn we yu no bɔt. Tri men kayn fat dɛn de:

1. Unsaturated fats - lɛk gud padi!

Dɛn fat ya kin de mɔ na plant it ɛn fish. Bɔku tɛm dɛn nɔ kin ambɔg di at, ɛn sɔntɛnde dɛn kin se dɛn kin bɛnifit di at wɛlbɔdi . Dɛn sheb di fat dɛn we nɔ gɛt sɛtyuret mɔ to tu kategori:

• Monounsaturated fats: Dɛn tin ya de insay avokado, nɛt lɛk pinat bɔta, amɔnd, pikɛn, ɛn ɔyl lɛk ɔliv ɔyl, pinat ɔyl, ɛn kanola ɔyl.
• Polyunsaturated fats: Dɛn tin ya de insay bɔku ɔyl dɛn we dɛn kin yuz fɔ plant, lɛk kɔn ɔyl ɛn soya bin ɔyl. wan spɛshal kayn fεt asid we de insay dis grup na omega-3 fεt asid. Dɛn tin ya kin de na fish dɛn we gɛt ɔyl lɛk salmɔn ɛn tuna, walnut, ɛn flaks sid. Dɛn tin ya rili fayn fɔ wi bren ɛn at.

2. Satyuret fat - tek tɛm!

Dɛn fat ya kin de mɔ na mit (especially red mit), ɛn animal prodak lɛk bɔta, shɔtin, lard, chiz, skim milk, ɛn krim. Kokonas ɔyl gɛt bɔku sɛtyuret fat bak. If yu it bɔku sɛtyuret fat, dat kin mek yu blɔd kɔlɔstrel go ɔp ɛn i kin mek yu gɛt at sik mɔ ɛn mɔ. So i bɛtɛ fɔ it dɛn tin ya di rayt we.

3. Trans fat - de fa frɔm dɛn wan ya!

Dis na di kayn fat we wi nid fɔ tek tɛm wit mɔ. Sɔm stik majin, snek it dɛn we dɛn kin sɛl lɛk krak krak, tin dɛn we dɛn kin bek, ɛn sɔm tin dɛn we dɛn kin frɛsh fɔ sɛl kin gɛt dɛn trans fat dɛn ya . Trans fεt na fεt dεm we dεn ad to vεgεtebul כyl bay we dεn ad haydrojεn (wan prכsεs we dεn kכlhaydrojeneshכn), na atifishal fεt we dεn mek fכ sכlid na rum tεmprachכ. Trans fat de mek di bad bad kɔlɔstrel we de na wi blɔd go ɔp, i de mek di gud kɔlɔstrel go dɔŋ, ɛn i de mek wi gɛt at sik bad bad wan. Naw, na bɔku kɔntri dɛn, di tin dɛn we dɛn kin rayt na di it fɔ tɔk bɔt trans fat. Dɔn bak, bɔku it kɔmni dɛn dɔn tek step fɔ pul trans fat na dɛn prɔdak. Dis na rili fayn tin!

Aw a kin si di fat infɔmeshɔn we de na di lɛbl fɔ it?

Yu go mɔs dɔn si wan "Nutrition Facts" lɛbl na di bak pan ɛni pak it we yu bay na di stoa. I sho klia wan di amount of total fat, saturated fat, ɛn trans fat insay wan serving. Bɔt di prɔblɛm wit dis na dat wi kin izi fɔ it mɔ pas di "serving size" we dɛn rayt na di lɛbl. Fɔ ɛgzampul, pan ɔl we wan paket kɔn chips se 12 chips pan ɛni "serving," bɔku tɛm wi kin dɔn it lɛk af pan di paket wan tɛm, nɔto so? Dɔn di fat we wi rili de it pas wetin de na di lɛbl.

We yu de tɔk bɔt fat we de pan it paket, yu go dɔn si wɔd dɛn lɛk "fat-free," "low-fat," "reduced fat," ɛn "light" ɔ "lite." Di gɔvmɛnt gɛt patikyula lɔ dɛn fɔ yuz dɛn wɔd dɛn ya. Frɔm wetin di lɔ se:

• di it dεm we dεn lεbul "fεt-fri" nכ kin gεt pas 0.5 gram fεt pan wan savis.
• di it dεm we dεn rayt "low-fat" fכ gεt 3 gram fεt כ less pan wan savis.
• di it dεm we dεn lεbul "layt" (layt) fכ gεt 50% lεs fεt, כ wan-tכd lεs kalori, pas di rεgulεr vεshכn fכ di it.
• di it dεm we dεn lεbul "reduced-fat" fכ gεt 25% lεs fεt pas di rεgulεr prodak.

Bɔt na smɔl tin ya we wi fɔ mɛmba. Fɔd dɛn we dɛn rayt "layt" (layt) ɛn "ridyus-fat" kin dɔn ad shuga fɔ mek dɛn kɔntinyu fɔ gɛt flawa. כlso, if di כrijinal, rεgulεr prodakt gεt bכku fεt, dis "ridyus" vεshכn kin stil gεt bכku fεt. So i fayn fɔ tek tɛm rid di lɛbl bifo yu disayd fɔ du sɔntin.

Ɔmɔs fat yɔŋ pikin dɛn nid?

Fεt εn kכlestכl na tu tin dεm we de ple rili imכtant rol fכ divεlכp di bren, spεshal wan pan yכŋ pikin dεm. So, fayn fayn fat na impɔtant tin fɔ mek pikin it fayn fayn wan. I nɔ fayn fɔ stɔp dɛn tumɔs ɔ kɔt dɛn kɔmɔt pan di it dɛn kpatakpata.

Nɔ stɔp di fat we yu de it, mɔ fɔ pikin dɛn we nɔ rich wan ia yet.Fat impɔtant fɔ mek dɛn gro kwik kwik wan ɛn fɔ mek dɛn bren gro. insay di it we pikin dεm we pas 2 ia de it, i fayn fכ tray fכ kip di כmכnt כf kalori frכm satεrayt fεt to less dan 10% pan di tכtal kalori dεm we dεn de it evride.

Aw fɔ kɔntrol fat na ɛvride layf?

Bay naw yu go dɔn ɔndastand se fɔ it di rayt kayn ɛn di rayt fat rili impɔtant fɔ mek yu gɛt wɛlbɔdi. Bɔt di tru tin na dat, bɔku pan wi pikin dɛn (ɛn sɔntɛnde wisɛf) kin it bɔku fat. Dis kin mek yu gɛt mɔ wet we yu nɔ nid. We yu gɛt bɔku bɔku wet, yu go gɛt bɔku sik dɛn we nɔ kin pas, lɛk ay kɔlɔstrel, ay blɔd prɛshɔn, ɛn dayabitis.

So, na sɔm simpul we dɛn fɔ ɛp yu fɔ kɔntrol fat ɛn it fayn:

• Put mɔ it dɛn we nɔ gɛt bɔku fat – dat na , fresh frut, vɛjitebul, ligɛm, ɔl gren, mit we nɔ gɛt bɛtɛ fat, ɛn dairy prodakt we nɔ gɛt bɔku fat – insay yu pikin dɛn it.
• We yu de kuk, pik fayn fayn ɔnsatyuret fat , lɛk ɔliv ɔyl ɛn kanola ɔyl, ɛn yuz smɔl as yu ebul.
• Put difrɛn difrɛn prɔtin dɛn insay yu it. Fɔ ɛgzampul, mit we nɔ gɛt bɛtɛ bɔdi, chukchuk we nɔ gɛt skin, fish we gɛt bɔku Omega-3 (lɛk salmɔn, makrɛl, ɛn tuna), ɛn tin dɛn we dɛn kin yuz fɔ plant tin dɛn we gɛt prɔtin lɛk lentil, chikip, pis, ɛn grɛn bins, ɛn nɛt lɛk soya, kash, ɛn pinat na fayn tin dɛn fɔ pik.
• We yu de kuk mit, fish, ɛn bɔd, yuz we dɛn lɛk fɔ gril, ros - pan rɛk, ɔ broyl instead fɔ dip-fray. Dɛn we ya kin ridyus di kalori bay we dɛn kin mek di fat we pasmak kɔmɔt. Frying jos ad mo fat.
• Ɛnitɛm we i pɔsibul , pripia yu skul lanch, snek, ɛn it we yu kin kɛr wit yu famili fɔ go na os. Da we de, yu go ebul fɔ kɔntrol di ɔyl, shuga, ɛn sɔl we yu famili de it. Imajin aw wan sanwij we gɛt fayn fayn vegjetabul we yu mama mek go bɛtɛ pas wan pati we yu bay na stɔ fɔ mek yu gyal pikin kɛr go na skul.
• Limit fɔ it na do, mɔ di fast fud rɛstɔrant dɛn, as yu ebul.
• If yu fɔ it na do, ɛp yu pikin dɛn fɔ pik tin dɛn we go mek dɛn gɛt wɛlbɔdi. Fɔ ɛgzampul, mek shɔ se yu put grɛn salad wit dɛn it ɛn aks fɔ dresin we nɔ gɛt bɔku fat. Put mɔstad sid pan sanwij instead ɔf mayonez. Pik it dɛn we dɛn dɔn bek, we dɛn dɔn gril, ɔ we dɛn dɔn stim instead fɔ it tin dɛn we dɛn dɔn frɛsh.

Di mɛsej we pɔsin kin kɛr go na os frɔm dis atikul

Fɔ dɔn, di bɛst ɛn izi we fɔ tich wi pikin dɛn aw fɔ it fayn naAs big pipul, wi fɔ bi gud ɛgzampul fɔ dɛn. Fɔ mek yu gɛt wɛlbɔdi ɛn gladi at, mek am yu abit fɔ it fayn ɛn it tin dɛn we gɛt fayn fayn tin dɛn fɔ it. Pik difrɛn it dɛn, lɛk fat we gɛt wɛlbɔdi, na yu it. Dɔn bak, nɔ fɔgɛt fɔ ɛksesaiz ɔltɛm. Na dɛn simpul tin ya de mek wi gɛt lɔng layf ɛn gɛt wɛlbɔdi.

` Fεt, hεlty fεt, כnsatyuret fεt, satεrayt fεt, trans fεt, kכlestכl, hεlty it