Di dɔktɔ dɔn tɛl yu se di kɔlɔstrel we de na yu blɔd dɔn ay smɔl? We dat kin apin, bɔku tɛm wi kin tink bɔt fɔ kɔntrol di tin dɛn we wi de it ɛn fɔ lɛf fɔ it bɔku bɔku it dɛn. Bɔt, yu go biliv mi if a tɛl yu se spɛshal we de we kin ridyus kɔlɔstrel tru di tin dɛn we wi de it, we nɔ go mek di wangren gol fɔ lɛ wi nɔ gɛt bɔku bɔku bɔdi? Na dat wi de kɔl di ‘Portfolio Diet’. Dis na wan we we rili intrestin ɛn we pɔsin kin yuz. Lɛ wi si di ditel dɛn bɔt dis.
Wetin na di ‘Portfolio Diet’?
Dis nem kin tan lɛk se i strenj smɔl. Fɔ tɔk am simpul wan, dis nɔto "diet plan" wit strikt lɔ. Bifo dat, na sɔntin lɛk "dietary portfolio." Imajin se yu de put mɔni na di stok makit. Yu nɔ go ɛva put ɔl yu mɔni na di shea dɛn na wan kɔmni, nɔto so? Fɔ mek yu nɔ gɛt bɔku prɔblɛm, yu kin put mɔni na di shea dɛn we bɔku kɔmni dɛn gɛt. Na so dis we ya de wok.
di besik kכnsεpt fכ di ‘Portfolio Diet’ na fכ it wan kכmbaynshכn fכ sεvεra it dεm we de lכs kכlestכl, pas fכ abop pan wan kayn it.
Di dɔktɔ dɛn we bigin dis we fɔ du tin se, bifo wi tink bɔt di bɛnifit dɛn we wan it nɔmɔ go gi wi, wi fɔ tink bɔt di ɔl di bɛnifit dɛn we di it dɛn we dɛn jɔyn togɛda kin gi wi bɔdi. Dat min se if wan it gɛt smɔl ɛfɛkt, di ifɛkt we 4 ɔ 5 pan dɛn kayn it dɛn de gɛt we dɛn put togɛda, kin rili bɔku.
Wetin na di 4 men pat dɛm fɔ dis ‘fud kɔlɛkshɔn’?
Dis kɔmbayn it we de mek di kɔlɔstrel nɔ bɔku, gɛt 4 men tin dɛn. Yu nɔ nid fɔ it ɔl dɛn 4 tin ya togɛda wan tɛm. Yu nid fɔ spre dɛn ɔlsay na di de.
| Kategori fɔ it | Ɛgzampul dɛn ɛn impɔtant tin dɛn |
|---|---|
| 1. Fɔd dɛn we dɛn mek wit soya | Yu kin yuz tin dɛn lɛk soya mit ɛn tofu as tin fɔ tek ples fɔ mit. Yu kin drink soya milk bak insted of kaw milk. Dɛn tin ya kin ɛp fɔ mek di kɔlɔstrel nɔ bɔku. |
| 2. Viskɔs Fayba | Dis na wan kayn fayv we kin sɔlv. I de mek wan jel na wi intestinal, we de tay di kɔlɔstrel ɛn mek i nɔ go insay di bɔdi. I gɛt bɔku frut ɛn bɛri lɛk ɔts, bali, ɛgplant, ɔkra, ɔrɛnj, ɛn laym. apat frכm dat, dεn kin gεt dis fayv bak frכm wan supliment we dεn kכl Isabgol (Psyllium). |
| 3. Fɔd dɛn we gɛt plant stɛrol | Plant stεrol na kכmpawnd dεm we nכmal fכ de na plant dεm εn dεn strכkchכral sεm lεk kכlestכl. Dɛn kin mek di bɔdi nɔ tek di kɔlɔstrel. Dɛn kin ad dɛn to sɔm majarin dɛn. Ɔ dɛn kin tek dɛn as tin fɔ it. |
| 4. Nat ɛn Sid dɛn | Fɔ it wan anful amɔnd ɛvride kin rili fayn. Apat frɔm dat, ɛni kayn nɛt lɛk kash, pinat, pɔmpin sid fayn fɔ dis. Bɔt natura l wan dɛn bɛtɛ, nɔto di wan dɛn we dɛn dɔn sɔl ɛn frɛsh insay ɔyl. |
Aw yu kin pripia dis it plan fɔ wan de?
Yu kin de tink se, "Okay, naw aw a go it ɔl dɛn 4 it ya insay wan de?" Na dis na wan simpul ɛgzampul.
| Tɛm | Ɛgzampul dɛn bɔt it dɛn we pɔsin kin it |
|---|---|
| Mɔnintɛm it | Soya milk, ɔtmil, frut we dɛn kɔt, ɛn sɔm amɔnd. |
| Lɔnch | Bred we gɛt ɔts, wan brot lɛk lentil ɔ chikip, ɛn wan apul. |
| Ivintɛm it | Wan vegjetabul stɛ-fray we dɛn mek wit tofu ɛn pinat. Ad stika, fayv vegjetabul lek okra en egplant to dis. |
| Ɔda snek dɛn | Wan slais ɔt bred wit nɛt, rɔsti chikip, soya yogɔt, ɔ majarin we gɛt plant stɛrol. |
Yu tink se dis we fɔ du tin rili wok? Wetin na di tin dɛn we kin apin?
Yɛs. Stɔdi dɛn dɔn sho se di tin dɛn we dɛn dɔn du rili fayn. Insay wan stɔdi, lɛk wan pat pan tri pipul dɛn we bin de fala dis it bin si se dɛn LDL kɔlɔstrel, we na di "bad" kɔlɔstrel , dɔn drɔp pas 20%. Wetin pas dat, di rizɔlt bin kɔntinyu afta jɔs tu wiks, ivin afta siks mɔnt.
Ɛn ɔda 31% si dɛn LDL kɔlɔstrel lɛvɛl drɔp bay lɛk 15%. Sɔm pipul dɛn nɔ kin ebul fɔ stik to dis kpatakpata. Sɔm kin nɔ want smɔl fɔ yuz tin dɛn we dɛn mek wit soya instead fɔ yuz mit ɛn dairy, mɔ. Bɔt di tin we impɔtant pas ɔl na dis:
Risach dɔn sho se ivin if dɛn nɔ ebul fɔ fala dis it ɔl, di wan dɛn we ad at le sɔm pan di it dɛn we de insay am to dɛn it ɛvride go gɛt bɔku bɛnifit fɔ dɛn wɛlbɔdi fɔ lɔng tɛm.
Apat frɔm we dɛn de ridyus di kɔlɔstrel, dɛn dɔn si bak se pipul dɛn we de fala dis it nɔ kin gɛt sik dɛn we nɔ de mɛn lɛk at sik ɛn tayp 2 dayabitis . i de ridyus כda bad bad fεt dεm lεk `(apolipoprotein B)` εn `(triglycerides)`.
Yu tink se di ‘Portfolio Diet’ rayt fɔ yu?
If di men tin we yu want fɔ du na fɔ mek yu kɔlɔstrel nɔ bɔku, dis na fayn we fɔ du am . Bɔt if yu gol na fɔ lɛf fɔ it bɔku bɔku it dɛn, dis nɔ go bi di bɛst we fɔ du am bikɔs i nɔ de pe atɛnshɔn pan di kalori dɛn.
Di tin we impɔtant pas ɔl na fɔ tɔk to yu dɔktɔ bifo yu bigin dis it, mɔ if yu dɔn ɔlrɛdi de tek kɔlestɔl mɛrɛsin . Sɔntɛnde, if yu fala dis it, dat kin mek yu mɛrɛsin we de mek yu nɔ gɛt bɔku kɔlɔstrel, wok fayn fayn wan ɛn yu nɔ go ad yu doz. So, yu kin tɔk wit yu dɔktɔ ɛn ad sɔm tin dɛn pan dis it to yu layf we fit yu wɛlbɔdi kɔndishɔn.
Mɛsej we dɛn kin kɛr go na os
- Di ‘Portfolio Diet’ na wan kɔlekɛshɔn fɔ it dɛn we dɛn aim fɔ ridyus di kɔlɔstrel, pas fɔ mek yu nɔ gɛt bɔku bɔku bɔdi.
- dis de fכkus pan fכ men fכd grup dεm (soya, sכlubul fayba, plant stεrol, εn nכt).
- Pan ɔl we i nɔ pɔsibul fɔ fala dis it 100% pan di tɛm, yu kin gɛt bɔku wɛlbɔdi bɛnifit bay we yu ad sɔm pan di it dɛn we dɛn rayt ya to yu it ɛvride.
- I rili impɔtant fɔ tɔk to yu dɔktɔ bifo yu mek ɛni big chenj na yu it, mɔ if yu gɛt ɔda sik ɔ yu de tek mɛrɛsin.
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