Lɛ wi lan di rayt tin bɔt fat. Dis rili impɔtant fɔ yu famili in wɛlbɔdi!

Adu! Tide wi go tɔk bɔt wan tɔpik we bɔku pipul dɛn nɔ ɔndastand smɔl, ɛn we rili impɔtant fɔ ɔlman na wi famili in wɛlbɔdi. Dat na "fat" ɔ "ɔyl" (`Fat`). Sɔm pipul dɛn kin tink se we dɛn se fat, i min se ɔltin bad, bɔt yu tink se na so i bi? Lɛ wi fɛn ɔl wetin na dis.

Wetin na fat? Wetin mek wi nid am?

Fɔ tɔk am simpul wan, fat na tin we de insay di it dɛn we wi de it. I gɛt bɔku wok dɛn na wi bɔdi. Tink bɔt am, fat impɔtant fɔ mek wi gɛt sɛl dɛn na wi bɔdi, fɔ mek wi nervɔs sistɛm (espɛshali wi bren ) wok fayn fayn wan, ɛn fɔ mek sɔm ɔmon dɛn.

Nɔto dat nɔmɔ, wi bɔdi de yuz fat bak fɔ gi wi trɛnk. If wi nɔ yuz ɔl di fat we wi de it fɔ gɛt ɛnaji, di ɔda wan dɛn go de na di bɔdi. I tan lɛk se di bɔdi de tink bifo tɛm. I de kip am so dat dɛn go yuz am we tin nɔ gɛt bɛtɛ tin fɔ it.

So, tumɔs fat nɔ kin fayn fɔ di bɔdi, bɔt sɔm kayn fat kin rili fayn fɔ wi. Dɛn gud fat ya na sɔntin we yu fɔ gɛt fɔ it fayn fayn wan.

So wetin na di bad sayd fɔ fat?

Fat de ad flawa, smel, ɛn tɛkstɔr to it dɛn. Bɔt di prɔblɛm na dat di fat gɛt bɔku kalori dɛn . So, if wi it bɔku tin dɛn we gɛt fat, i kin mek wi gɛt difrɛn wɛlbɔdi prɔblɛm dɛn.

Ɛspɛshali fɔ wi yɔŋ pikin dɛn ɛn titi dɛn, dɛn kin gɛt bɔku pan dɛn fat frɔm fast fud, frɛsh it, ɛn snek dɛn. Dɔn bak, di dairy prodakt dɛn we gɛt bɔku fat – lɛk skim milk, chiz, krim, ɛn bɔta – ɛn mit dɛn we gɛt bɔku fat – lɛk bekin, ɔt dɔg, ɛn bif we dɛn kɔt smɔl smɔl – kin mek bak bɔku fat.

Tink bɔt am, sɔntɛnde di it dɛn we wi kin bay na stɔ kin gɛt mɔ fat pas di it dɛn we wi kin kuk na os. Ɛspɛshali it dɛn we dɛn frɛsh wit ɔyl ɛn we gɛt bɔku fat. Dɔn bak, sɔm tɛm di it dɛn we wi de it kin gɛt fat we "ayd" insay tin dɛn lɛk krim sos, chiz sos, ɛn bɔta sos, ɛn wi nɔ kin ivin tink bɔt am.

Wetin mek dɛn se sɔm kayn fat dɛn kin mek pɔsin gɛt wɛlbɔdi?

Yɛs, na tru. Nɔto ɔl di fat dɛn bad. Fat we gɛt wɛlbɔdi na impɔtant tin fɔ mek pikin ɛn big pipul dɛn it tin dɛn we gɛt fayn fayn tin dɛn ɛn we gɛt wɛlbɔdi.

Mɔ pikin dɛn nid fɔ gɛt dɛn gud fat ya we go mek dɛn gro ɛn divɛlɔp . We pikin dɛn smɔl, dat na te dɛn ol tu ɔ tri ia, dɛn fat ya impɔtant fɔ mek pikin dɛn bren gro .

Nɔto jɔs dɛn fayn fayn fat ya de gi di bɔdi ɛnaji, dɛn gɛt bɔku ɔda bɛnifit dɛn bak:

• di vaytam in dεm we de sכlv fεt – vaytam in A, D, E, εn K – de εp di bכdi fכ abzכp dεm fayn fayn wan. Fɔ mek dɛn vaytamɛn ya go tek am, di it we wi de it fɔ gɛt sɔm fat.
• We dɛn de mek sɔm ɔmon dɛn, dɛn kin yuz fat as di men tin.
• Fat impɔtant bak fɔ wi bren wɛlbɔdi .
• We yu de it, yu kin fil ful, ɛn dis kin mek yu nɔ nid fɔ it mɔ it we yu nɔ nid.

Fεt na gud tin we de gi yu εnεji, bכt i imכtant fכ mεmba se fεt gεt tu tεm di kalori dεm we di ikwal amoun fכ kabohaydret כ protin.

fכ egzampl, 1 gram fεt gεt 9 kalori, bכt 1 gram kabohaydret כ protin gεt 4 kalori. So yu nid fɔ tek tɛm wit ɔmɔs yu de it.

Us kayn fat de insay it?

Okay, naw lɛ wi si us kayn fat de insay dɛn it ya. Wi kin tɔk mɔ bɔt tri kayn fat dɛn:

1. Fat we nɔ gɛt sɛtyuret

Dis na di wan dεm we dεn kכl "gud" fεt dεm . Bɔku tɛm dɛn kin de na plant it ɛn fish. Dɛn kin tek dɛn as gud tin fɔ wi at wɛlbɔdi. Dɛn sheb di fat dɛn we nɔ gɛt sɛtyuret bak to sɔm kategori dɛn:

• Monounsaturated fats: Dɛn tin ya de insay avokado, pinat bɔta, nɛt lɛk amɔnd ɛn pikɛn, ɔliv ɔyl, pinat ɔyl, ɛn kanola ɔyl.
• Polyunsaturated fats: Dɛn tin ya de insay bɔku vɛjitebul ɔyl dɛn – fɔ ɛgzampul, kɔn ɔyl ɛn soya bin ɔyl.
• Omega-3 fatty acid: Dis na wan kayn polyunsaturated fat bak. Dɛn kin bɔku mɔ pan fish dɛn we gɛt ɔyl lɛk salmɔn ɛn tuna, ɛn bak walnut ɛn flaks sid. Dɛn rili rili fayn fɔ wi bɔdi!

2. Sɛtyuret fat dɛn

Bɔku tɛm, dɛn fat ya kin de na mit ɛn ɔda tin dɛn we dɛn kin mek wit animal. Fɔ ɛgzampul, insay bɔta, shɔtin, lard, chiz, ɛn krim. Kokonas ɔyl gɛt bɔku sɛtyuret fat bak.

If yu it bɔku sɛtyuret fat, dat kin mek yu gɛt mɔ bad kɔlɔstrel na yu blɔd ɛn i kin mek yu gɛt at sik. So i bɛtɛ fɔ mek yu kɔntrol sɔm tin dɛn we yu de it dis kayn fat.

3. Trans fat dɛn

Dis na di "bad" fat dɛm . Sɔm stik majirin, snek dɛn we dɛn kin bay na stɔ lɛk kuki ɛn kek, tin dɛn we dɛn kin bek, ɛn sɔm tin dɛn we dɛn kin bay na stɔ we dɛn kin frɛsh kin gɛt trans fat.

Trans fεt dεm de kכmכt we dεn de haydrojεn di vεgεtebul כyl dεm. Fɔ tɔk am simpul wan, dis na we dɛn kin ad haydrojɛn atɔm dɛn to vɛjitebul ɔyl dɛn fɔ mek dɛn strɔng we dɛn de na rum tɛmpracha.

Trans fat kin mek di kɔlɔstrel lɛvɛl go ɔp ɛn i kin rili mek di risk fɔ gɛt at sik bɔku. Dis rili bad fɔ wi wɛlbɔdi.

Laki se bɔku it kɔmni dɛn naw nid fɔ rayt di trans fat we de insay dɛn it lɛbl. Apat frɔm dat, bɔku kɔmni dɛn dɔn pul trans fat na dɛn prɔdak. Dat na sɔntin we wi fɔ rili gladi fɔ!

Aw dɛn kin rayt di fat pan di tin dɛn we dɛn kin yuz fɔ it?

We yu bay it paket frɔm di stoa, mek yu abit fɔ luk di `Nutrition Facts` lɛbl we de na di bak. i de sho klia wan di amoun fכ di tכtal fεt, satεrayt fεt, εn trans fεt insay wan `serving`.

Bɔt wan smɔl tin de we wi fɔ tek tɛm wit ya. I rili izi fɔ it mɔ pas di ``serving size`` we de na di lɛbl.

• Imajin, if yu bai wan paket kon chips, ivin as di `serving size` se 12 chips, hau plenti of wi de rili it ekzakli 12 chips? Bɔku tɛm, wi kin it tu ɔ tri tɛm dat wan tɛm, nɔto so? Dɔn di fat we de go insay di bɔdi sɛf de go ɔp akɔdin to dat.

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

• Fɔ it dɛn we nɔ gɛt fat: Nɔ pas 0.5 gram fat pan wan it.
• Fɔ it dɛn we nɔ gɛt bɔku fat: Wan it fɔ gɛt 3 gram fat ɔ smɔl pas dat.
• `Layt` (ɔ `layt`) it dɛm: I fɔ gɛt 50% smɔl fat pas di rɛgyula prodak, ɔ wan tɔd smɔl kalori.
• Fɔ it dɛn we gɛt smɔl fat: I fɔ gɛt 25% smɔl fat pas di tin we dɛn kin yuz ɔltɛm.

Bɔt na smɔl tin ya we wi fɔ mɛmba. Ivin if dεn se `layt` εn `ridyus-fεt`, sכmtεm dεn it dεm kin gεt bכku shuga. כlso, if di כrijinal rεgulεr prodak bin bכku fεt, dεn "rεdyus" vεshכn dεm fכ di it kin stil gεt bכku fεt. So tek tɛm chɛk di lɛbl.

Ɔmɔs fat pikin dɛn nid?

Fat ɛn kɔlɔstrel, lɛk aw wi bin dɔn tɔk, na tu tin dɛn we de ɛp pikin dɛn fɔ mek dɛn bren gro . So, fayn fayn fat dɛn rili impɔtant we pikin de it. Dɛn nɔ fɔ stɔp dɛn pasmak ɔ ban dɛn ɔl.

Nɔ stɔp di fat we yu de it, mɔ fɔ pikin dɛn we nɔ rich wan ia yet. I impɔtant fɔ mek dɛn gro kwik kwik wan.

fכ pikin dεm we pas 2 ia, i fayn fכ tray fכ kip di satεrayt fεt (i.e., animal כyl, lεk kokonat כyl) to less dan 10% pan di tכtal it we dεn de it.

So aw yu go kɔntrol dis kayn fat?

Fɔ it di rayt kayn ɛn di rayt fat impɔtant fɔ mek yu gɛt wɛlbɔdi. Bɔt di tru tin na dat, bɔku pikin dɛn dis tɛm ya de it mɔ fat pas aw dɛn nid. Di men tin we kin apin na we pɔsin kin gɛt bɔku bɔku bɔdi we nɔ nid fɔ de.

Pikin dɛn we gɛt bɔku bɔku bɔdi kin gɛt siriɔs sik dɛn lɛk ay kɔlɔstrel, ay blɔd prɛshɔn, ɛn dayabitis mɛlitɔs tumara bambay.

Na sɔm simpul we dɛn fɔ ɛp yu ɛn yu famili fɔ it fayn:

• It mɔ it dɛn we nɔ gɛt bɔku fat (vɛjitebul, frut, ligɛm, ɔl gren - lɛk bran rays, lentil - mit ɛn fish we nɔ gɛt bɛtɛ fat, ɛn dairy prodakt we nɔ gɛt bɔku fat).
• We yu de kuk , pik fayn fayn fat dɛn we nɔ gɛt sɛtyuret (lɛk ɔliv ɔyl ɛn kanola ɔyl) ɛn ridyus di ɔyl we yu de yuz as yu ebul.
• Put difrɛn kayn prɔtin dɛn na yu it - mit ɛn bɔd we nɔ gɛt skin, fish ɛn sifud we gɛt bɔku omega-3, ɛn bak di vegjetarian prɔtin opshɔn dɛn lɛk chikip, lentil, grɛn bins, ɛn soya bak fayn.
• We yu de kuk mit, fish, ɛn bɔd, yuz we dɛn lɛk fɔ broyl, gril, ɔ ros. Dɛn we ya nɔ de ad ɛkstra ɔyl, ɛn di fat we dɔn ɔlrɛdi de na di it kin lɔs, ɛn dis kin mek di kalori dɛn nɔ bɔku. We yu frɛy insay ɔyl, i jɔs de mek yu gɛt mɔ fat.
• Mek yu pikin dɛn skul lanch, snek, ɛn it we yu kin kɛr wit yu famili fɔ go na os. Dis we ya, yu go ebul fɔ kɔntrol di bɔku fat we yu famili de it.
• Limit fɔ it na do as yu ebul, mɔ di fast-fud rɛstɔrant dɛn.
• If yu fɔ it na do insay wan pinch, ɛp yu pikin dɛn fɔ pik tin dɛn we go mek yu gɛt wɛlbɔdi. Fɔ ɛgzampul, mek shɔ se yu gɛt grɛn salad ɛn aks fɔ dresin we nɔ gɛt bɔku fat. Put mɔstad sid pan yu 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 tin we impɔtant pas ɔl na dat, yusɛf fɔ bi gud ɛgzampul. Dat na di bɛst we fɔ tich yu pikin dɛn aw fɔ it fayn. We dɛn si yu de it fayn, dɛn go yus to am bak.

Wetin na di impɔtant tin we wi fɔ kɛr go na os frɔm dis stori? (Mɛsej we dɛn kin tek go na os)

Okay, so wi don tok plenti abaut fat, no bi so? A tink se yu dɔn ɔndastand dis gud gud wan naw.

Fɔ tɔk am simpul wan, nɔto ɔl di fat dɛn bad. Fat impɔtant fɔ wi bɔdi, mɔ fɔ mek pikin dɛn gro ɛn fɔ mek dɛn bren wok. Di impɔtant tin na fɔ ad di rayt kayn fat to wi it di rayt amɔnt .

• Unsaturated fats – Dis na wi bɛst padi dɛm, we dɛn kin si na tin dɛm lɛk avokado, difrɛn nat (pinat, amɔnd, kash), ɔliv ɔyl, ɛn fish we gɛt ɔyl (salmon, tuna). Put dɛn tin ya insay yu it.
• Satyuret fat – Dɛn tin ya kɔmɔt frɔm tin dɛn lɛk animal fat, bɔta, chiz, ful-fat dairy, ɛn kokonat ɔyl, ɛn dɛn fɔ it am smɔl smɔl. Yu nɔ nid fɔ kɔt dɛn ɔl, bɔt tek tɛm wit di mɔni.
• Trans fat – Dɛn kin si dɛn tin ya na it dɛn we dɛn pak, sɔm tin dɛn we dɛn kin bek, ɛn it dɛn we dɛn dɔn dip frɛsh, ɛn dɛn fɔ avɔyd am as i pɔsibul. Dɛn tin ya na di wan dɛn we wɔs pas ɔl.
• We yu bay it paket, gɛt di abit fɔ rid di lɛbl. Dɔn yu kin no wetin yu rili de it.
• It it we yu kuk na os ɛnitɛm we i pɔsibul. Kuk yuz we dɛn we nɔ gɛt bɔku fat ɛn we go mek yu gɛt wɛlbɔdi.
• Tich yu pikin dɛn dɛn gud abit ya fɔ it frɔm we dɛn yɔŋ. We yu du di sem tin, natin nɔ de fɔ mek dɛn yus to am.
• Fɔ mek yu gɛt wɛlbɔdi, gladi at, fɔ it tin dɛn we nɔ fayn, fɔ pik gud fat, ɛn fɔ du ɛksɛsayz ɔltɛm rili impɔtant.

A rili op se yu dɔn ɔndastand mɔ bɔt fat frɔm dis stori. If yu gɛt ɛni ɔda kwɛstyɔn bɔt dis, nɔ shem fɔ aks yu famili dɔktɔ ɔ pɔsin we sabi bɔt it. Stay wɛlbɔdi ɛn gladi ɔlman!

Fat, wɛlbɔdi fat, ɔnsatyuret fat, sɛtyuret fat, trans fat, pikin dɛn it, wɛlbɔdi it