If yu de tray fɔ kɔntrol yu kɔlɔstrel, i nɔ nid fɔ tɔk se wetin yu de it impɔtant. Bɔt tide wi go tɔk bɔt sɔntin we spɛshal we yu nɔ go dɔn yɛri bɔt. Dɛn kɔl dɛn tin ya sterol ɛn stanol. Dɛn tin ya na natura l kɔmpawnd dɛn we de na plant dɛn. I sɔprayz fɔ no se dɛn luk ɛn akt rili fiba kɔlɔstrel. Bɔt if yu it tin dɛn we gɛt dɛn, dat kin ɛp fɔ mek yu bad kɔlɔstrel nɔ bɔku.
Wetin na di rilayshɔn bitwin stɛrol, stanol, ɛn kɔlɔstrel?
Fɔ tɔk am simpul wan, kɔlɔstrel na tin we tan lɛk waks we wi liva de mek. I impɔtant fɔ protɛkt di nerv dɛn, fɔ bil di sɛl mɛmbran dɛn, ɛn fɔ mek sɔm ɔmon dɛn. Wi kin gɛt kɔlɔstrel bak frɔm animal it dɛn lɛk eg, mit, ɛn dairy. Di bɔdi rili nid kɔlɔstrel, bɔt if i pasmak, i kin mek i gɛt siriɔs wɛlbɔdi prɔblɛm lɛk at sik ɛn strok.
Tu men kayn kɔlɔstrel de. Lɛ wi tek wan luk pan wetin dɛn bi.
| Kɔlɔstrel Tayp | Fɔ tɔk am simpul wan... |
|---|---|
| Lipoprotein we gɛt lɔw dɛnsiti (LDL) . | Dis na wetin wi kin kɔl "bad" kɔlɔstrel . If i go ɔp tumɔs, i kin gɛda insay wi blɔd vesel dɛn ɛn lɔk dɛn. Dis na big tin we kin mek pɔsin gɛt at sik. |
| Lipoprotein we gɛt ay density (HDL) . | Wi kin kɔl dis "gud" kɔlɔstrel . If dis gɛt ay levul na sayn fɔ wɛl bɔdi. HDL de pul di fat we de na di blɔd vesel dɛn ɛn mek dɛn nɔ blok. |
Okay, naw lɛ wi si aw sterol ɛn stanol de involv insay dis.
di mכlikul strכkchכ fכ stεrol εn stanol dεm rili fiba di wan fכ kכlestכl. dis sem tin na di rizin we mek dεn plant kכmpawnd dεm ya de intafεr di abzכpshכn fכ kכlestכl frכm wi dijestiv sistεm.
Imajin se yu intestinal gɛt bɔku domɔt dɛn we de tek kɔlɔstrel. Stɛrol ɛn stanol tan lɛk fek ki dɛn we fit dɛn domɔt dɛn de. We dɛn lay lay ki ya kin stɔp na di domɔt dɛn, di rial kɔlɔstrel mɔlyul dɛn nɔ kin gɛt chans fɔ go insay So dɛn kin dɔn fɔ pul dɛn kɔmɔt as west.
Dis we ya, di kɔlɔstrel we de na di blɔd kin ridyus. infakt, if yu ad inof stεrol εn stanol to yu it, yu kin ridyus yu tכtal kכlestכl lεvεl bay lεk 10% εn yu "bad" LDL kכlestכl lεvεl bay lεk 14%! Dat de mek dɛn bi rili impɔtant tin fɔ ad pan wɛlbɔdi it.
Aw yu kin gɛt sterol ɛn stanol?
Di Nashɔnal Kɔlestɔl Ɛdyukeshɔn Program se yu nid 2 gram (2g) plant stɛrol ɛn stanol fɔ wan de fɔ mek yu kɔlɔstrel lɛvɛl go dɔŋ. Dɛn tin ya kin de na sɔm it dɛn bay insɛf.
- Frut dɛn we dɛn kin mek
- Plant dɛn
- Di kayn rijyɔn dɛn
- Ɔl di grens dɛn
- Ligɛm dɛn
- Nat dɛn
- Sid dɛn
- Ɔyl we dɛn kin yuz fɔ plant vɛjitebul
Bɔt prɔblɛm de. di stεrol εn stanol dεm we de insay dεn nεchכral it dεm ya sכmtεm sכmtεm pas di כmכnt we dεn nid fכ lכs kכlestכl.
Bɔt nɔ wɔri. Sɔm pipul dɛn we de mek it kin ad dɛn tin ya to dɛn tin ya. Dɛn kɔl dɛn tin ya it dɛn we gɛt tin fɔ it . We yu ad dɛn tin ya to yu it, yu go ebul fɔ du wetin yu nid ɛvride. Na sɔm it dɛn we dɛn dɔn ad dɛn stɛrol ɛn stanol ya, we dɛn kɔl faytosterol:
- Sɔm kayn majarin dɛn
- Sɔm kayn chiz dɛn
- Sɔm kayn ɔrɛnj jus
- Sɔm kayn milk dɛn
- Sɔm kayn bred dɛn
So, we yu go na supamaket, rid di it lɛbl fɔ si if dɛn rayt "added sterols/stanols" ɔ "phytosterols."
Dɛn kin tek dɛn tin ya bak as sɔpɔtmɛnt. Bɔt pan ɔl we fɔ tek sɔpɔtmɛnt bɛtɛ pas fɔ nɔ tek natin, i bɛtɛ ɔltɛm fɔ tray fɔ gɛt dɛn nyutriɛnt ya frɔm natura it dɛn.
Udat dɛn kin rili bɛnifit frɔm dɛn tin ya?
Di American Heart Association se pipul dɛn we dɔn ɔlrɛdi gɛt bɔku bɔku kɔlɔstrel fɔ ad dɛn tin ya we gɛt sterol ɛn stanol to dɛn it.
Dɔn bak, if yu bin dɔn gɛt atherosclerosis, we na wan sik we kin mek tin dɛn lɛk fat ɛn kɔlɔstrel kin bɔku na di blɔd vesel dɛn ɛn mek di wɔl dɛn na di at dɛn tik, dɛn tin ya kin ɛp bak fɔ mek yu nɔ gɛt mɔ fat na di at.
Bɔt masta sabi pipul dɛn stil nɔ gɛt klia opinion bɔt aw dɛn tin ya kin yus fɔ mek pɔsin nɔ gɛt bɔku kɔlɔstrel naw, ilɛksɛf i gɛt tin dɛn we kin mek i gɛt at sik.
So, i bɛtɛ fɔ tɔk to yu dɔktɔ bɔt if ɛn aw fɔ ad it dɛn we gɛt sterol ɛn stanol to yu it fɔ kɔntrol yu kɔlɔstrel lɛvɛl.
Mɛsej we dɛn kin kɛr go na os
- Stɛrol ɛn stanol na natura l kɔmpawnd dɛn we de na plant dɛn we tan lɛk kɔlɔstrel. Dɛn kin mek di bɔdi nɔ tek di kɔlɔstrel we de na di insay.
- dis kin ridyus yu "bad" kכlestכl (LDL) lεvεl bכku bכku wan.
- Fɔ mek yu gɛt di bɛst rizɔlt, yu nid lɛk 2 gram fɔ wan de. Yu kin gɛt dis amɔnt frɔm it dɛn we gɛt fɔt, lɛk sɔm majarin ɛn ɔrɛnj jus.
- Dɛn kin rɛkɔmɛnd dɛn tin ya fɔ pipul dɛn we dɔn ɔlrɛdi gɛt ay kɔlɔstrel lɛvɛl.
- Di tin we impɔtant pas ɔl: Ɔltɛm go to yu dɔktɔ bifo yu mek ɛni big chenj na yu it fɔ mek yu ebul fɔ kɔntrol di kɔlɔstrel we yu gɛt.
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