We wi de tɔk bɔt kɔlɔstrel, wi ɔl kin fred smɔl, nɔto so? wi no se if di tin we dεn kכl "bad kכlestכl" inkrεs, i kin bכku na di bכdi vεsul dεm εn i kin mek di bכdi fכ fכlכ to di at εn bren. So, as sɔlv fɔ dis, us ifɛkt i go gɛt fɔ de fa frɔm mit ɛn fish ɛn it mɔ vɛjitebul ɛn frut? Wan stɔdi we dɛn jɔs du, dɔn sho sɔm tin dɛn we rili impɔtant bɔt dis. Lɛ wi tɔk bɔt am simpul wan.
Wetin dis risach bin rili fɛn?
Dis nɔto jɔs wan stɔdi. Na big analisis we de jɔyn di rizɔlt fɔ 30 smɔl smɔl stɔdi dɛn we dɛn du fɔ 40 ia, frɔm 1982 to 2022. Fɔ tɔk am simpul wan, di tin dɛn we dɛn dɔn tɔk bɔt dis rili strɔng.
Insay dis stכdi, dεn bin sheb di patisipan dεm to tu grup, wan grup bin gi wan tכpik omnivorous diet we inklud mit, fish, dairy, εn plant-based it dεm. Dɛn bin aks di ɔda grup fɔ avɔyd mit kpatakpata, dat min se dɛn fɔ it tin dɛn nɔmɔ we dɛn mek wit plant (we nɔ de it bif ɔ we nɔ de it it) . Afta lɛk 7 mɔnt, dɛn bin tɛst di blɔd fat lɛvɛl na di tu grup dɛn.
Di tin dɛn we bin apin bin rili sɔprayz bɔku pipul dɛn.
Wetin na di bɛnifit dɛn we pɔsin kin gɛt we i it tin we dɛn mek wit plant?
Di wan dɛn we bin de it tin dɛn we dɛn mek wit plant bin gɛt bad bad fat na dɛn blɔd pas di wan dɛn we bin de it mit ɛn fish. Lɛ wi si aw dat kin wok.
| Blɔd Fat Tayp | Di pipul dɛn we de it tin dɛn we dɛn mek wit plant, nɔ bɔku |
|---|---|
| Tɔtɔl Kɔlestɔl | Wan dεkrεshכn fכ 7% . |
| "Bad" kכlestכl (LDL Kכlestכl) . | Wan dεkrεshכn fכ 10% . |
| Apolipoprotein B (ApoB) we de na di bɔdi. | Wan dεkrεshכn fכ 14% . |
Naw yu kin de tink, dis na Apolipoprotein B (ApoB) .Wetin i min? na di men protin we de insay "bad" kכlestכl (LDL) mכlikul dεm. di inkrεs lεvεl dεm fכ dis ApoB na di bכdi na gud indikεt fכ inkrεs risk fכ at sik εn strכk biכs fכ di blכd vεsul dεm we kכlכg.
Bɔt dɛn nɔ bin si ɛni big difrɛns bitwin di tu grup dɛn pan di lɛvɛl dɛn we dɛn gɛt triglisɛrɛyd , we na ɔda kayn fat we gɛt fɔ du wit at sik.
"Akɔdin to dɛn rizɔlt ya, fɔ fala plant-based it kin ridyus ɔl di lipoprotein dɛm we de klɔg blɔd vesel dɛm bay 14%. Dis na lɛk wan pat pan tri pat pan di statin drɔgs dɛm we de lɔs kɔlɔstrel," na so di lida dɔktɔ fɔ di stɔdi se.
Dat min se if pɔsin fala plant-based it fɔ fayv ia, i kin ridyus di risk fɔ gɛt di sik we i gɛt pan di at ɛn di blɔd bay 7%. Imajin, da kayn tin de kin kɔmɔt frɔm it nɔmɔ, we yu nɔ gɛt mɛrɛsin!
Bɔt nɔto ɔl di it dɛn we dɛn kin it we dɛn mek wit plant na di sem!
Na di impɔtant tin we wi ɔl nid fɔ ɔndastand: "Vegetarian" nɔ min se ɔltin gud.
Imajin, if yu nɔ it mit, bɔt yu it bred, biskit, swit drink, ɛn it dɛn we dɛn dɔn dip frɛsh (lɛk lentil vada, papadum, ɛn rol) ɔl di de, i nɔ go fayn fɔ yu at. Dɛn kɔl dat wan it we nɔ fayn fɔ it we dɛn mek wit plant dɛn . Na bikɔs dɛn gɛt bɔku rifin kabɔhaydrɛt, atifishal shuga, ɔyl, ɛn sɔl.
So wetin na "healthy plant-based diet"?
Dat min se yu fɔ gi mɔ ples na yu plet to tin dɛn lɛk:
- Fresh vegjetabul ɛn ɔyl dɛn
- Fresh frut we dɛn dɔn mek
- Wul grens (rɛd rays, ɔts, malet) .
- Flaky nat (chikip, pis, grɛn bins, soya) .
- Nat ɛn sid (kash, pinat, pɔmpin sid) .
So wi fɔ stɔp fɔ it mit ɛn fish kpatakpata?
Nɔ, i nɔto sɔntin we pɔsin fɔ du. Masta sabi bukman dɛn se if yu gɛt prɔblɛm fɔ lɛf mit ɛn fish kpatakpata, gud ɔda tin dɛn de we yu go yuz fɔ it.
Dat na di it we dɛn kin it lɛk Mɛditarenian . I gɛt fɔ du wit:
- It bɔku fresh vɛjitebul, frut, grens, ɛn nɛt.
- Dɛn kin lɛk fish ɛn eg fɔ di prɔtin we dɛn nid.
- Yuz tin dɛn we dɛn mek wit milk we nɔ gɛt bɔku fat.
- Di yus fɔ rɛd mit rili smɔl.
Pruf de fɔ se dis it kin ɛp bak fɔ kɔntrol di kɔlɔstrel ɛn blɔd prɛshɔn, fɔ ridyus di inflamɛns na di bɔdi, ɛn fɔ kɔntrol di blɔd shuga.
Yu tink se i go du fɔ kɔntrol it nɔmɔ? Yu tink se jin dɛn nɔ gɛt pawa?
Dis na pɔynt bak we rili impɔtant. Sɔm pipul dɛn kɔlɔstrel kin go ɔp.I de inflɔws bay jin dɛm we de pas frɔm wan jɛnɛreshɔn to jɛnɛreshɔn. Dis min se na dɛn liva kin mek mɔ kɔlɔstrel bay insɛf. I kin tranga fɔ mek da kayn pɔsin de ridyus in kɔlɔstrel lɛvɛl fayn fayn wan bay we i de it nɔmɔ.
Na dat mek dɔktɔ dɛn kin gi sɔm pipul dɛn mɛrɛsin lɛk statin. Dɛn mɛrɛsin ya kin kɔntrol di kɔlɔstrel we de na di liva.
So if yu kɔlɔstrel lɛvɛl bɔku, i impɔtant fɔ chenj to it we gɛt wɛlbɔdi. Bɔt pan di sem tɛm, fɔ tek di mɛrɛsin we yu dɔktɔ gi yu di rayt we, impɔtant bak fɔ mek yu sef. Di bɛst rizɔlt kin apin we ɔl tu di it ɛn mɛrɛsin go togɛda.
Mɛsej we dɛn kin kɛr go na os
- If yu swich to wɛl bɔdi plant-based it (vegetarian/vegan) i kin ridyus "bad" kɔlɔstrel (LDL) ɛn di risk fɔ gɛt at sik bad bad wan.
- Bɔt, nɔto ɔltin we se ‘vegetarian’ gud. Nɔ it tin dɛn we dɛn dɔn prosɛs, we gɛt ɔyl/sɔlt/shuga. Yu fɔ put fresh vɛjitebul, frut, ɔl gren, ɛn nɛt fɔs.
- Yu nɔ nid fɔ lɛf fɔ it mit ɛn fish kpatakpata. Di Mɛditarenian it, we de mek pipul dɛn nɔ it bɔku mit ɛn mek fish ɛn vɛjitebul dɛn bɔku, na fayn tin bak.
- I gɛt bak di jenɛtik inflɔwɛns pan di kɔlɔstrel lɛvɛl, so i rili impɔtant fɔ tek di mɛrɛsin we yu dɔktɔ gi yu lɛk aw dɛn tɛl yu, pan ɔl we yu de chenj di it we yu de it.
- Bifo yu mek ɛni big chenj pan yu it, tɔk to yu dɔktɔ fɔ advays, mɔ if yu gɛt ɔda sik dɛn lɛk dayabitis ɔ ay blɔd prɛshɔn.
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