Yu bin fil smɔl fred we yu si di nɔmba dɛn na yu kɔlɔstrel ripɔt? We yu dɔktɔ se, "Yu kɔlɔstrel bɔku, tek tɛm," yu bin gɛt prɔblɛm fɔ no wetin fɔ it ɛn wetin nɔ fɔ it? Dis na prɔblɛm we bɔku pipul dɛn gɛt. Bɔt nɔ wɔri. If yu mek smɔl chenj dɛn na yu it, lɛk fɔ put mɔ tin dɛn we dɛn mek wit plant fɔs, yu go ebul fɔ protɛkt yu at wɛlbɔdi ɛn mek yu kɔlɔstrel nɔ bɔku. Lɛ wi si aw i de wok.
Wetin rili na ‘vegetarian diet’?
Fɔ tɔk am simpul wan, dis min se di it dɛn we yu de it na tin dɛn we dɛn mek wit plant. Dat min se vɛjitebul, frut, ɛn grens. Bɔt yu nɔ nid fɔ stɔp fɔ it mit ɛn fish kpatakpata. Dis difrɛn frɔm fɔ bi vegetarian ɔ vegan . Yu kin it it we bɔku pan dɛn plant, wit smɔl animal prɔdak we dɛn ad insay.
Bɔt di tin we impɔtant pas ɔl na fɔ pik it we go ɛp yu at, we gɛt difrɛn difrɛn tin dɛn, we gɛt plant dɛn. Tray fɔ put dɛn tin ya insay yu it.
| Di kayn it we dɛn kin it | Ɛgzampul dɛn ɛn impɔtant tin dɛn |
|---|---|
| Frut ɛn vɛjitebul dɛn | Ɛnitin lɛk apul, banana, bɛri, spinach, brɔkoli, bins, karɔt, ɛn ɔda tin dɛn, dɛn tin ya gɛt bɔku fayv ɛn vaytamɛn. |
| Ɔl di grens dɛn | Rays we dɛn mek wit ful-gren, ɔts, bɔku wit, ɛn bali. Dɛn tin ya kin izi fɔ di bɔdi fɔ tek ɛn ɛp fɔ kɔntrol di kɔlɔstrel. |
| Nat ɛn sid dɛn | Kash, pinat, amɔnd, pɔmpin sid, flaks sid. Dɛn tin ya gɛt fat we gɛt wɛlbɔdi. Bɔt nɔ it bɔku, jɔs wan anful nɔmɔ go du fɔ yu. |
| Bins ɛn lentil | Chikpis, pis, grɛn bins, lentil. Dɛn tin ya gɛt bɔku fayv we kin sɔlv, so dɛn kin ɛp bɔku fɔ mek di kɔlɔstrel nɔ bɔku. |
| Ɔyl we gɛt bɔku bɛnifit | Yuz ɔyl dɛn we nɔ de na tropik lɛk ɔliv ɔyl ɛn kanola ɔyl. Ridyus di yus fɔ ɔyl lɛk kokonat ɔyl ɛn pam ɔyl. |
Aw di it dɛn we dɛn kin it we dɛn mek wit plant kin mek di kɔlɔstrel nɔ bɔku?
I rili simpul. Wi no se ɔl tu di sɛtyuret fat ɛn di kɔlɔstrel we de na di it kin mek di kɔlɔstrel na di blɔd go ɔp. Dɛn tin ya kin de mɔ na animal it dɛn lɛk mit we gɛt fat. So we wi ridyus di it dɛn we wi de it ɛn chenj to it dɛn we dɛn mek wit plant, dɛn kin kɔntrol di bad bad kɔlɔstrel lɛvɛl we de go ɔp.
Di tin we impɔtant pas ɔl na fayv .
Akɔdin to di wan dɛn we sabi bɔt it, wi fɔ it lɛk 25-30 gram fayv ɛvride. At ɔl wan kwata pan dat fɔ kɔmɔt frɔm fayv we kin sɔlv.
Tink bɔt am, apul, bluberi, bins, ɔts, lentil, ɛn ɔda tin dɛn ɔl gɛt bɔku fayba we kin sɔlv. If yu ad 5-10 gram dis solubul fayba to yu it wan de, yu kin ridyus yu ‘bad’ kכlestכl (LDL kכlestכl) lεvεl bay lεk 5-11 pכynt. Sɔntɛnde, i kin ivin pas dat!
Semweso, frut, vɛjitebul, ɛn ɔl di tin dɛn we dɛn kin it kin gɛt tin dɛn we kin mek pɔsin gɛt wɛlbɔdi we dɛn kɔl sterol. if yu ad jכs 2 gram stεrol to yu it fכ wan de i kin ridyus yu ‘bad’ kכlestכl (LDL) bay 5% to 10%.
Ivin if yu de it plant-based diet, nɔ mek dɛn mistek ya!
Nɔ tink se jɔs bikɔs yu na ‘vegetarian’ min se ɔltin gud. Sɔm it dɛn we dɛn mek wit plant kin ambɔg yu wɛlbɔdi. I bɛtɛ fɔ lɛ yu nɔ de nia dɛn tin ya mɔ.
| Fɔd dɛn we yu fɔ avɔyd | |
|---|---|
| Fɔd dɛn we dɛn dɔn prosɛs pasmak | Di it dɛn we dɛn pak ɛn we dɛn put insay bɔks kin gɛt bɔku tin dɛn we de mek dɛn nɔ pwɛl, shuga, sɔl, ɛn fat dɛn we nɔ fayn. |
| Ɔyl dɛn we de na tropik | Kokonas ɔyl ɛn pam ɔyl. Dɛn tin ya gɛt bɔku sɛtyuret fat. I rili impɔtant fɔ lɛ dɛn nɔ yuz dɛn fɔ kuk. |
| Fɔ it ɛn drink dɛn we gɛt shuga | Drink dɛn we gɛt shuga, drink dɛn we gɛt swit, kek, biskit, ɛn swit it dɛn. Dɛn tin ya kin mek di triglisɛrɛyd , we na wan kayn fat we de na di blɔd, bɔku, ɛn dis kin mek bak yu ɔl di kɔlɔstrel lɛvɛl go ɔp. |
| Trans fat dɛn we dɛn kin yuz | Majarin, shɔtin, bekɛri prɔdak dɛm, ɛn it dɛm we gɛt "haydrojɛn ɔyl." Dɛn tin ya rili denja bikɔs dɛn kin mek ‘bad’ kɔlɔstrel (LDL) bɔku ɛn ridyus ‘gud’ kɔlɔstrel (HDL). |
Ivin if yu bai ‘vegan ice cream’ fo stoa, rid di label. I kin gɛt kokonat ɔyl, kokonat fat, ɛn bɔku bɔku shuga. So, nɔ mek yu ful yu wit di wɔd ‘vegan’.
I rili impɔtant fɔ aks pɔsin we sabi du in wok.
If yu dɔn disayd fɔ chenj to plant-based it, i impɔtant fɔ du sɔm risach ɛn mek shɔ se yu de it balans it. If i pɔsibul, i go fayn fɔ mek yu tɔk to pɔsin we sabi bɔt it.
Dis go ɛp yu fɔ mek shɔ se yu de gɛt di rayt kalori, prɔtin, ɛn ɔda tin dɛn we yu nid ɛvride. Ɛspɛshali if yu de tink bɔt fɔ bi vegetarian ɔ vegan, yu kin nɔ gɛt bɛtɛ tin dɛn lɛk vaytamɛn B-12, ayɛn, zink, ɛn omega-3 fat asid . So yu nid fɔ tek tɛm wit dat bak.
Di tin we impɔtant pas ɔl: If yu gɛt ɛni sik (e.g. dayabitis, ay blɔd prɛshɔn), mek shɔ se yu tɔk to yu dɔktɔ bifo yu mek ɛni big chenj pan yu it.
Fɔ ɛgzampul:
- Di wan dɛn we gɛt kidni fɔ tek tɛm wit potashɔm. Frut ɛn vɛjitebul dɛn gɛt bɔku potashɔm.
- Pipul dεm we de tek bכdi tεn (e.g., Coumadin) fכ tek tεm wit vaytam in K. Grin vεgεtebul gεt bכku vaytam in K.
So, i rili impɔtant fɔ aks yu dɔktɔ if dis chenj nɔ bad fɔ yu wɛlbɔdi.
Mɛsej we dɛn kin kɛr go na os
- Fɔ put it dɛn we gɛt plant fɔs fɔs na fayn we fɔ mek yu nɔ gɛt bɔku kɔlɔstrel ɛn mek yu at gɛt wɛlbɔdi.
- Ful yu plet wit frut, vɛjitebul, ɔl gren, nɛt, ɛn sid.
- Ad it dɛn we gɛt bɔku fayv we kin sɔlv, lɛk ɔts, lentil, ɛn apul to yu it.
- Nɔto ɔltin we se ‘vegetarian’ gud. Nɔ it tin dɛn we dɛn dɔn prosɛs bɔku, we gɛt bɔku shuga, ɛn we gɛt trans fat.
- Mek shɔ se yu go to yu dɔktɔ bifo yu mek ɛni big chenj na di it we yu de it, mɔ if yu gɛt ɔda sik dɛn.
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