We wi yɛri bɔt kɔlɔstrel, di fɔs tin we kin kam na wi maynd na ɔyl, bɔta, chiz, ɛn mit we gɛt fat, nɔto so? Na tru se dɛn kin mek di kɔlɔstrel bɔku. Bɔt yu no se sɔm it dɛn we yu tink se rili fayn fɔ yu wɛlbɔdi , ɔ we yu tink se nɔ bad so, kin rili mek yu kɔlɔstrel bɔku? Tide, wi go tɔk bɔt sɔm pan dɛn it ya we go mek wi sɔprayz, bɔt wi fɔ pe atɛnshɔn to.
Fɔd dɛn we de mek pɔsin gɛt kɔlɔstrel we wi nɔ de tink bɔt
Sɔntɛnde wi kin tink se, “Dis nɔ gɛt ɛni ɔyl insay,” bɔt di tin dɛn we dɛn kin yuz fɔ mek da it de kin gɛt sɛtyuret fat . Nɔto ɔl fat dɛn mek dɛn ikwal. Satyuret fat na di men tin we de mek di bad bad kɔlɔstrel lɛvɛl go ɔp na wi bɔdi ɛn mek di risk fɔ gɛt at sik bɔku.
Naw lɛ wi si wetin na dis it.
| Amazing fud | Wetin mek i kin afɛkt di kɔlɔstrel? |
|---|---|
| 1. Grɔn Mit | Bɔku tɛm wi kin tink se fɔ riples bif wit grɔn chukchuk/tɔki na fayn tin. bכt ivin if dεn lεbul am "85% lean," i kin stil gεt bכku bכku fεt. I bεst fɔ pik wan grɔn mit we at le 90% slim . |
| 2. Dɛn ad Shuga dɛn | Aw shuga gɛt fɔ du wit kɔlɔstrel? Pan ɔl we i nɔ de mek bad kɔlɔstrel bɔku dairekt wan, we dɛn ad shuga (we dɛn kin si na drink, kek, ɛn biskit) kin mek wi bɔdi in "gud kɔlɔstrel" (HDL kɔlɔstrel) go dɔŋ . Na dat mek i rili impɔtant fɔ kɔntrol di shuga. |
| 3. Mash Potato dɛn we dɛn dɔn mek | Potato na vegjetabul we gɛt wɛlbɔdi. Bɔt di prɔblɛm de pan di we aw wi de pripia dɛn. Ɛspɛshali ‘mash potato’ we dɛn kin bay na stɔ, bɔku tɛm dɛn kin ful-ɔp wit bɔta, krim, ɔl milk, ɛn chiz.Ad am. Dɔn i jɔs de bi "saturated fat bomb." |
| 4. Pizza we dɛn kin yuz | Pizza de mek yu mɔt wata, nɔto so? Bɔt i gɛt bɔku sɛtyuret fat bikɔs ɔf di chiz ɛn mit dɛn lɛk sosish ɛn mitbɔl we dɛn ad pan am. I bɛtɛ fɔ lɛ yu jɔs put wan slais nɔmɔ, kɔt di chiz, ɛn ad mɔ vɛjitebul dɛn insted. |
| 5. Dairy we gɛt ɔl fat | Milk, yogɔt, ɛn skim milk na gud tin dɛn fɔ gɛt kalsiɔm ɛn prɔtin. Bɔt if yu pik di "ful-fat" vayriet dɛm, yu go de ad bɔku sɛtyuret fat to yu it. So pik "nɔ-fat" ɔ "lɔ-fat" prɔdak dɛm. |
| 6. Kokonas ɔyl ɛn ɔda tin dɛn we gɛt fɔ du wit am | Dis na tin we de mek bɔku pipul dɛn na wi kɔntri sɔprayz. Pan ɔl we kokonat na it we dɛn mek wit plant, kokonat ɔyl, pam ɔyl, ɛn kokonat milk gɛt bɔku sɛtyuret fat. Nɔ nid fɔ stɔp fɔ it dɛn tin ya kpatakpata, bɔt fɔ kɔntrol di pat dɛn we yu de it rili impɔtant. I bɛtɛ fɔ yuz smɔl ɔyl we yu de kuk, ɛn tink bɔt di kwantiti we yu de it tin dɛn lɛk kari rays ɛn kokonat sambol. |
| 7. Na Ghee, yu de du am | Ghee na it bak we gɛt bɔku sɛtyuret fat. Dɔn bak, i gɛt wan tin we dɛn kɔl palmitic acid . Dis kin put am dairekt insay wi blɔd vesel (arterie) ɛn blok dɛn. So, i bɛtɛ fɔ yuz sɔntin lɛk ɔliv ɔyl instead ɔf ghee. Ɔ, stɔp di mɔni we yu de yuz bad bad wan. |
| 8. Pastri ɛn Pay | Bɔku tɛm, tin dɛn we dɛn kin mek fɔ mek bek lɛk paste, pay, ɛn rol kin yuz bɔku bɔta, shɔtin, ɛn krim fɔ mek di krɔkrɔs. Dis na di men tin dɛn we kin mek pɔsin gɛt sɛtyuret fat. If yu de it sɔntin lɛk frut pay, yu kin ridyus di fat ɛn kalori we yu gɛt bay we yu it smɔl pan di dɔti ɛn mɔ di frut we de insay. |
| 9. Fim Tiatar Popkɔn | Nɔto rɛgyula pɔp, mɔ di pɔp we yu kin gɛt na fim sinima dɛn. Dɛn mek dɛn wit ɔyl ɔ bɔta. Dɔn dɛn kin tɔn wan driz bɔta pan am. Dis kin mek i bi trit we gɛt bɔku fat ɛn we gɛt bɔku kalori. I bɛtɛ fɔ aks fɔ am we yu nɔ gɛt bɔta pan am ɛn pik di smɔl wan we yu ebul. |
Nɔ fred fɔ si dɛn tin ya. Dis nɔ min se yu fɔ stɔp fɔ it dɛn kpatakpata. Di impɔtant tin na fɔ no ɛn kɔntrol di mɔni .
Tink bɔt dɛn tin ya we yu de kuk.
Jɔs lɛk wetin wi de it, aw wi de kuk am kin afɛkt wi kɔlɔstrel lɛvɛl bak dairekt wan. Na tri simpul advays dɛn ya we go ɛp yu:
- Nɔ frɛy dip: Ɛnitɛm we i pɔsibul, instead fɔ frɛy it, bɔyl, bek, gril, ɔ stim am.
- Rimov di fat we pasmak pan mit: Bifo yu kuk sɔntin lɛk chukchuk, pul di skin ɔlsay. Trim ɔf ɛni wayt fat we yu kin si frɔm ɔda kayn mit.
- Yuz gud tin dɛn fɔ kuk: We yu de yuz pan we nɔ de stik, yu nɔ nid bɔku ɔyl. Ivin ɔyl we dɛn kin yuz fɔ plant ɔyl, dɛn kin yuz am smɔl smɔl. Yuz sprɛy fɔ kuk na fayn tin bak.
If yu de wɔri bɔt yu kɔlɔstrel lɛvɛl, ɔ if pɔsin na yu famili gɛt bɔku kɔlɔstrel ɔ at sik, di bɛst tin fɔ du na fɔ tɔk to yu dɔktɔ . I kin gi yu di bɛst advays bɔt aw fɔ it ɛn aw fɔ liv yu layf we fayn fɔ yu.
Mɛsej we dɛn kin kɛr go na os
- Wetin yu de it kin afɛkt yu kɔlɔstrel lɛvɛl dairekt wan. Nɔ jɔs tek tɛm wit fat dɛn we yu kin si lɛk bɔta ɛn ɔyl, bɔt bak wit fat dɛn we ayd.
- "Saturated fat" ɛn "added sugars" na tu pan di big ɛnimi dɛn. Gɛt di abit fɔ rid di tin dɛn we dɛn rayt bɔt it.
- Pan ɔl we kokonat ɔyl ɛn ghee na plant dɛn, dɛn gɛt bɔku sɛtyuret fat. So tek tɛm bad bad wan bɔt di mɔni we yu de yuz.
- Bifo yu lɛf fɔ it ɔltin, fɔ kɔntrol di it dɛn we yu de it ɛn chenj di we aw yu de kuk kin mek big difrɛns.
- If yu gɛt ɛnitin we de mɔna yu bɔt di kɔlɔstrel we yu gɛt ɔ di it we yu de it, mek shɔ se yu go to yu dɔktɔ .
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