Wi ɔl no se if wi it it dɛn we gɛt bɔku fat, mɔ di sɛtyuret fat, dat kin mek wi kɔlɔstrel go ɔp. Bɔt ɔda tin de we wi nɔ kin tink bɔt, bɔt i kin afɛkt wi kɔlɔstrel sikrit wan. Dat na shuga. Yɛs, yu yɛri dat rayt. Frɔm di ti spɔnj shuga we de na yu mɔnin kɔp ti to di swit drink we yu de drink afta dina, di "added sugars" we wi kin ad ɔl di de kin afɛkt yu kɔlɔstrel lɛvɛl smɔl smɔl.
Wetin na di rilayshɔn bitwin shuga ɛn kɔlɔstrel?
Fɔ tɔk am simpul wan, big kɔnekshɔn de bitwin dɛn tu. Wi nɔ de tɔk bɔt di shuga we wi kin gɛt frɔm natura sɔs lɛk frut ɛn milk. Wi de tɔk bɔt di ad shuga dɛn we wi kin ad to wi it. Fɔ ɛgzampul, wayt shuga, brawn shuga, ɔni, ɛn atifishinal switin dɛn we dɛn kin yuz fɔ drink ɛn it dɛn we dɛn kin swit, kin insay dis kategori.
Dɛn shuga dɛn ya we dɛn ad kin gɛt kalori nɔmɔ, dɛn nɔ gɛt tin fɔ it. Wi kin kɔl dɛn tin ya "ɛmti kalori." Dɛn ɛmti kalori ya nɔ jɔs de mek yu gɛt mɔ wet ɛn mek yu gɛt dayabitis, bɔt dɛn kin afɛkt yu kɔlɔstrel lɛvɛl bak dairekt wan. Yu no aw fɔ du am? If yu it tin dɛn we gɛt bɔku shuga, dat kin afɛkt yu liva. Di liva na di men ɔgan we de mek kɔlɔstrel.
Fɔs, lɛ wi ɔndastand smɔl bɔt kɔlɔstrel. Kɔlɔstrel impɔtant fɔ wi bɔdi. Wi nid kɔlɔstrel fɔ mek nyu sɛl dɛn na di bɔdi. Bɔt tu kayn am de.
| Di kayn kɔlɔstrel we dɛn kin yuz | Fɔ tɔk am simpul wan... |
|---|---|
| "Bad" kɔlɔstrel (LDL - Lipoprotein we gɛt lɔw dɛnsiti) | Dis na di wan we denja pas ɔl. We i gɛda na di blɔd, i kin put wan layt we tan lɛk waks na di wɔl dɛn na wi at ɛn lɔk dɛn. Dis kin mek yu gɛt siriɔs sik lɛk at atak ɛn strok. |
| "Gud" kɔlɔstrel (HDL - Lipoprotein we gɛt ay density) . | Dis na wi padi. wetin i de du na fכ kכlekt di "bad" kכlestכl (LDL) we i nכ want na di bכdi εn tek am bak na di liva. Afta di liva dɔn pul am na di bɔdi. So di mɔ di HDL lɛvɛl go ɔp, na di mɔ di risk fɔ gɛt at sik go smɔl. |
Yu ɔndastand naw? Na dis na wetin kin apin:
we yu it tu mכch shuga, yu liva de mek i prodyuz mכr "bad" kכlestכl (LDL) we i de lכs di lεvεl fכ "gud" kכlestכl (HDL) na yu bכdi.
Dat min se pan ɔl we yu de mek di bad tin dɛn bɔku na wan say, di gud tin dɛn we de na di ɔda say de ridyus. Dis tan lɛk we yu opin di domɔt fɔ tifman dɛn ɛn lɛf di sikyɔriti fɔ kɔmɔt na os.
Udat na Triglisɛrɛyd?
Na wan ɔda big pleya de na di shuga stori. Triglisɛrɛyd dɛn . Dis na wan kayn fat bak we de insay di blɔd. We wi it mɔ kalori (espɛshali frɔm shuga ɛn kabɔhaydrɛt) pas aw wi bɔdi nid, di bɔdi kin chenj dɛn ɛkstra kalori dɛn de to triglisɛrɛyd ɛn kip dɛn na di fat sɛl dɛn. Dɛn kin yuz dɛn tin ya we dɛn nid ɛnaji bitwin di it dɛn we dɛn de it.
Bɔt we yu it bɔku shuga, di shuga insɛf de blok di wok we wan ɛnzaym we de ɛp fɔ brok di triglisɛrɛyd dɛn ɛn pul dɛn kɔmɔt na di bɔdi.
Imajin, if yu blɔd triglisrayd lɛvɛl ay, yu LDL ("bad" kɔlɔstrel) lɛvɛl ay, bɔt yu HDL ("gud" kɔlɔstrel) lɛvɛl smɔl , di kɔmbaynshɔn fɔ dɛn tri ya rili denja. Dis kכndyushכn de mek fεt bכku na di bכdi vεsεl dεm wit rili fast rεt, we de mek di risk fכ at atak εn strכk bכku bכku wan.
Aw yu kin kɔntrol dis shuga?
Di it we gɛt bɔku shuga nɔto jɔs bad fɔ yu kɔlɔstrel, bɔt i bad fɔ yu ɔl wɛlbɔdi. If yu kɔt di shuga we yu ad, dat kin ɛp yu fɔ stɔp fɔ it ɛmti kalori ɛn fɔ mek yu gɛt wɛlbɔdi. Ɔl dis na fayn tin fɔ yu at wɛlbɔdi.
Infakt, ad shuga nɔ impɔtant fɔ mek wi bɔdi wok. If yu it smɔl tin, dat nɔ go du bɔku bad tin. Jɛnɛral wan, dɛn kin se uman dɛn fɔ it lɛs dan 6 ti spɔnj shuga fɔ wan de ɛn man dɛn fɔ it lɛs dan 9 ti spɔnj shuga.
Tray dɛn tin ya fɔ ridyus di shuga we yu de it:
- Limit it dɛn we gɛt ad shuga, lɛk kek, biskit, tɔfi, ɛn kandy, as yu ebul.
- Ridyus yu drink dɛn we gɛt shuga ɛn soda. Bifo dat, gɛt di abit fɔ drink wata, frut jus, ɔ ɔda wata.
- Insted of rifin carbs lek wayt bred en noodles we dem mek wit bred flawa, it tins lek whole grains en bran rays.
- Limit yu rɔm we yu de drink. Alkol gɛt bɔku shuga ɛn ɛmti kalori bak.
- Bifo yu it siriɔs tin dɛn we gɛt shuga ɛn ba fɔ it brɛf, pik sɔntin we gɛt fayn fayn tin dɛn lɛk frut, ɔtmil, ɔ yogɔt.
- We yu de bay it na di stoa, chɛk di lɛbl. Gɛt di abit fɔ luk di amɔnt fɔ "added sugars" na di lɛbl.
- Pik it dεm we nכ de spik di bכdi shuga lεvεl εn we gεt lכw glycemic index. Dis inklud vɛjitebul, frut, ɛn ɔl di tin dɛn we dɛn kin it.
Dɔn bak, ɛksesaiz ɔltɛm rili impɔtant. We yu de du ɛksɛsayz, yu kin bɔn di ɛkstra kalori dɛn we yu de tek frɔm shuga.
Ustɛm a fɔ go to dɔktɔ?
Di ay kɔlɔstrel nɔ gɛt ɛni patikyula sayn. Na dat mek dɛn kɔl am di "silent killer." If yu nɔ shɔ bɔt yu kɔlɔstrel lɛvɛl, aks yu dɔktɔ . I kin du simpul blɔd tɛst fɔ chɛk am.
Dɔktɔ dɛn kin se ɔl di big pipul dɛn we dɔn pas 20 ia fɔ chɛk dɛn kɔlɔstrel wan tɛm ɛvri 4 to 6 ia .
If yu kɔlɔstrel lɛvɛl bɔku, yu dɔktɔ go advays yu fɔ chenj di we aw yu de it ɛn di we aw yu de liv yu layf. If dɛn tin dɛn de nɔ ɛp, i kin gi am mɛrɛsin. So if yu gɛt ɛnitin we de mɔna yu, mek shɔ se yu go to yu famili dɔktɔ fɔ advays.
Mɛsej we dɛn kin kɛr go na os
- Apat frɔm it dɛn we gɛt fat, if pɔsin it bɔku shuga, dat kin bi wan men tin we kin mek pɔsin gɛt bɔku kɔlɔstrel.
- we yu it tu mכch shuga, i de mek di liva prodyuz "bad" kכlestכl (LDL) εn triglisεrayd, εn i de lכs di lεvεl dεm fכ "gud" kכlestכl (HDL).
- Limit it dɛn we gɛt ad shuga, lɛk drink dɛn we dɛn dɔn swit, kek, ɛn biskit.
- Bikɔs ay kɔlɔstrel nɔ gɛt patikyula sayn dɛn, i impɔtant fɔ no yu kɔlɔstrel lɛvɛl bay we yu de chɛk yu ɔltɛm.
- Yu kin kip di kɔlɔstrel lɛvɛl na di wɛlbɔdi lɛvɛl bay we yu de it, ɛksesaiz, ɛn if nid de, yu fɔ tek mɛrɛsin lɛk aw yu dɔktɔ tɛl yu. Tɔk to yu dɔktɔ bɔt ɛnitin we de mɔna yu.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt