Kɔlɔstrel na wɔd we wi ɔl no, nɔto so? Bɔt yu rili no wetin i bi? Wi dɔn yɛri bak se tu kayn de, "gud kɔlɔstrel" ɛn "bad kɔlɔstrel". Bɔt yu go de wɔnda bak if sɔm pan di stori dɛn na sosayti bɔt dis na tru ɔ na jɔs lay lay stori dɛn. So, lɛ wi tɔk bɔt dis klia wan tide ɛn lan di rayt tin we wi nid fɔ du fɔ protɛkt wi at wɛlbɔdi. Dis na fayn chans bak fɔ tɛst yu no smɔl.
Myth 1: No kɔnekshɔn nɔ de bitwin strɛs ɛn kɔlɔstrel, nɔto so?
Dis nɔto tru atɔl. Pan ɔl we dɛn nid fɔ du mɔ risach fɔ mek dɛn no se gɛt dairekt link bitwin strɛs ɛn kɔlɔstrel lɛvɛl, wan indaykt, bɔt rili strɔng, kɔnekshɔn de bitwin dɛn tu.
Fɔ tɔk am simpul wan, i tan lɛk dis. Imajin wan de we yu gɛt bɔku wok ɛn yu kin strɛs bad bad wan. Wetin wi kin it da de de? Sɔntin we kin it kwik, we kin te smɔl, ɛn we gɛt ɔyl smɔl, nɔto so? Sɔntɛm na fried rays, wan kottu, ɔ sɔntin lɛk shɔt it. Semweso, we sɔm pipul dɛn strɛs kin bɔku, dɛn kin smok mɔ ɛn drink mɔ. Dɛn kin mis bak fɔ du ɛksɛsayz.
So, dis layf we nɔ fayn we wi de fala bikɔs ɔf strɛs na in de mek di kɔlɔstrel lɛvɛl go ɔp dairekt wan. So, fɔ kɔntrol strɛs impɔtant bak fɔ kɔntrol kɔlɔstrel.
Lay lay 2: Yu tink se it dɛn we dɛn rayt “Low Cholesterol” rili fayn fɔ yu wɛlbɔdi?
Wan rayt ɛn rɔŋ say de fɔ dis. fכ mek dεn kכl am "Lכw Kכlestכl," wan rul de we se wan savis fכ it fכ gεt less dan 20 miligram kכlestכl εn less dan 2 gram satεrayt fεt.
Bɔt na dis prɔblɛm de. Wetin go apin if yu it tu ɔ tri tɛm fɔ it lɛk dat instead fɔ it wan? Dɛn wan dɛn we dɛn se nɔ gɛt bɔku kɔlɔstrel ɛn sɛtyuret fat, kin ad smɔl smɔl ɛn pas di wan we dɛn kin se ɛvride.
Di American Heart Association bin tɔk se .
- Pɔsin we gɛt at sik fɔ it lɛs dan 200 miligram kɔlɔstrel fɔ wan de.
- Pɔsin we nɔ gɛt at sik bɔt we gɛt bɔku kɔlɔstrel fɔ it lɛs 300 miligram ɛvride.
So, i nɔ go du fɔ jɔs luk di lɛbl. Aw bɔku yu de it bak rili impɔtant .
Lay lay 3: If yu it wɛlbɔdi, i nɔ bad fɔ mek yu nɔ du ɛksɛsayz, nɔto so?
Dis na kɔmplit lay lay stori! Ilɛk aw yu de kɔntrol di tin dɛn we yu de it, we yu nɔ de du ɛksɛsayz, dat kin mek yu gɛt at sik. If yu nɔr de du tin wit yu bɔdi na big tin we kin mek yu gɛt at sik.
Dɔktɔ dɛn se yu fɔ yuz am fɔ at le 30 minit ɛvride.Na fɔ du ɛksɛsayz we de mek yu fil fayn. If yu nɔ gɛt tɛm fɔ du 30 minit wan tɛm, nɔ wɔri bɔt am. Yu kin sheb am to 15 minit na mɔnin ɛn 15 minit na ivintɛm. Di tin we impɔtant pas ɔl na fɔ ɛksesaiz wan tɛm insay di de. Fɔ waka, fɔ waka kwik kwik wan, fɔ rayd baysikul, fɔ swim, ɛnitin fayn.
Lay lay 4: Us it dɛn fayn fɔ mek pɔsin gɛt kɔlɔstrel?
Na lay fɔ se "ɔltin we yu bay na di stoa bad fɔ kɔlɔstrel." If yu ad sɔm tin dɛn to yu it ɛn kɔt ɔda tin dɛn, dat kin ɛp yu at. Na dis na wan simpul gayd.
| Ad to it (gud tin dɛn) . | Ridyus (bad tin) as yu ebul. |
|---|---|
| Oats: I gɛt bɔku fayv we kin sɔlv, dɛn kin ridyus bad kɔlɔstrel. | Mit dɛn we dɛn dɔn prosɛs: sosish, mitbɔl, bekin, ɛn ɔda tin dɛn. |
| Fish we gɛt ɔyl: Omega-3 we de na fish lɛk salmɔn, makrɛl, ɛring, ɛn makrɛl fayn fɔ di at. | Dip-fried it dɛm: Frɛnch fries, chips, ɔyl shɔt it. |
| Nat: Kash, amɔnd, walnut (we nɔ gɛt sɔl). | Bekeri prodakt: bred, bɔn, kek, biskit (especially di wan dɛn we dɛn mek wit pam ɔyl). |
| Dairy prodakt dɛn we nɔ gɛt bɔku fat: yogɔt, skim milk. | Drink ɛn it dɛn we gɛt shuga: Swit drink, tɔfi, chɔklɛt. |
| Fresh vegjetabul ɛn frut dɛn: Put bɔku pan dɛn insay yu it ɛvride. | It dɛn we gɛt bɔku sɛtyuret fat: Yuz kokonat ɔyl, pam ɔyl, bɔta, ɛn chiz pasmak. |
| Fɔd dɛn we gɛt plant stɛrol: Sɔm kayn majarin gɛt dɛn tin ya. | Animal ɔyl: lard, pat dɛn we gɛt fat pan bif. |
Sɔntɛnde, fɔ fala dis fayn it kin wok fayn lɛk di mɛrɛsin dɛn we de kɔntrol di kɔlɔstrel. Dɛn it ya kin ɛp fɔ mek yu LDL (Low-Density Lipoprotein) ɔ ‘bad’ kɔlɔstrel lɛvɛl go dɔŋ.
Lay lay 5: Yɔŋ pikin dɛn nɔ kin gɛt kɔlɔstrel, nɔto so?
Dis na mistek bak we bɔku pipul dɛn kin tink bɔt we rili denja . Di tru tin na dat, di kɔlɔstrel kin bigin fɔ bɔku na di blɔd vesel dɛn we i yɔŋ.
So, di American Heart Association se:
- If pɔsin na di famili dɔn gɛt at sik we i yɔŋ ɔ i gɛt bɔku kɔlɔstrel na in famili , i fayn fɔ mek dɛn tɛst pikin dɛn na dɛn famili dɛn de fɔ kɔlɔstrel we yɔŋ lɛk 2 ia.
- Apat frɔm dat, dɛn fɔ rili chɛk pikin dɛn we gɛt bɔku bɔku bɔdi ɔ we fat fɔ si if dɛn gɛt kɔlɔstrel.
I impɔtant fɔ mek pikin dɛn gɛt gud abit frɔm we dɛn yɔŋ. Ɛnkɔrej pikin dɛn fɔ ple ɛn ɛksesaiz aktif wan fɔ 30-60 minit insay di de, at le 4 dez insay di wik. Gi dɛn at le 5 savis fɔ frut ɛn vɛjitebul dɛn wan de.
Ivin if yu nɔr gɛt yu famili histri bɔt at sik, i impɔtant fɔ mek ɔlman chɛk in kɔlɔstrel lɛvɛl at le ɛvri 5 ia afta yu dɔn ol 20. Yu kin lan mɔ bɔt dis frɔm yu famili dɔktɔ.
Mɛsej we dɛn kin kɛr go na os
- Di abit dɛn we nɔ fayn (we yu nɔ de it fayn, we yu nɔ de du ɛksɛsayz) we yu gɛt strɛs kin mek yu kɔlɔstrel bɔku.
- Jɔs bikɔs dɛn rayt wan it "Low-Cholesterol" nɔ min se yu fɔ it am di rayt we. Tek tɛm wit di amount we yu de it.
- Ivin wit gud it, ɛksesaiz ɛvride impɔtant fɔ mek yu at gɛt wɛlbɔdi.
- Put ɔts, fish we gɛt ɔyl, nɛt, vɛjitebul, frut, ɛn ɔda tin dɛn insay yu it. Nɔ it tin dɛn we dɛn dɔn prosɛs ɛn we dɛn dɔn dip frɛsh.
- Ivin smɔl pikin dɛn kin gɛt bɔku kɔlɔstrel. I impɔtant fɔ go to dɔktɔ, mɔ if di pikin gɛt at sik na in famili ɔ if di pikin fat pasmak.
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