Wan prɔblɛm we bɔku pipul dɛn gɛt dɛn tɛm ya na we dɛn gɛt bɔku kɔlɔstrel. εspεshali LDL (Low-Density Lipoprotein), we dεn kכl bak ‘bad kכlestכl’. So, aw i go fayn if wi ebul fɔ kɔntrol dis bay we wi de tek mɛrɛsin ɛn it it? So, tide wi de tok abaut wan rili simpul en helti fud we dem don yus sins wi granpa en granma dem taim. Dat na ɔts. Oats nɔto jɔs brɛkfas it, i kin ridyus yu bad kɔlɔstrel lɛvɛl, we nɔ go afɛkt yu gud kɔlɔstrel lɛvɛl.
Aw ɔts kin mek di kɔlɔstrel nɔ bɔku?
Di sayɛns we de biɛn dis rili simpul. Fɔ tɔk am simpul wan, ɔts gɛt bɔku wan kayn ‘sɔl fayba’ we dɛn kɔl sɔlv fayv . Pan ɔl we masta sabi pipul dɛn gɛt difrɛn we fɔ tink bɔt aw dis kin wok, di men tin na dis.
Imajin se we yu it ɔts, dis kayn fayv kin jɔyn wit wata we de na yu insay ɛn tɔn to tik tin we tan lɛk jɛlɛ. Lɛk spɔnj. dis tik jεli de ‘stik’ pan di kכlestכl εn bayl asid dεm we de na yu intestinal. We i stik dis we, di bɔdi kin stɔp fɔ tek da kɔlɔstrel de. So, instead fɔ gɛda na yu blɔd, da kɔlɔstrel de kin kɔmɔt na do as dɔti. Wan we we rili simpul ɛn we rili wok, nɔto so?
Sayɛns pruf de fɔ dis stori?
Yɛs, na fɔ tru. Dis nɔto jɔs fɔ tɔk. Dɛn dɔn pruv se if pɔsin it ɔts, i kin mek di kɔlɔstrel nɔ bɔku sote insay 1997, di US Food and Drug Administration (FDA) bin gri fɔ mek i bi ‘hɛlth klem.’ Dis min se di lɔ alaw di tin dɛn we dɛn mek wit ɔt fɔ advatayz dɛn prɔpati dɛn we go ɛp yu at.
Wetin pas dat, sɔm stɔdi dɛn dɔn sho se we dɛn put ɔts wit ɔda it dɛn we de mek di kɔlɔstrel nɔ bɔku, i kin gɛt bɔku impak pan di kɔlɔstrel lɛvɛl. Insay wan big stɔdi, dɛn bin gi big pipul dɛn we gɛt bɔku kɔlɔstrel it, lɛk ɔt, instead fɔ gi dɛn mɛrɛsin we de mek dɛn kɔlɔstrel nɔ bɔku. Di tin dɛn we bin apin bin rili sɔprayz. Di it we dɛn bin de it bin mek di kɔlɔstrel nɔ bɔku jɔs lɛk di mɛrɛsin dɛn we dɛn bin de yuz fɔ mek di kɔlɔstrel nɔ bɔku.
Bɔt dis nɔ min se yu fɔ stɔp fɔ tek yu kɔlɔstrel mɛrɛsin. Nɔ ɛva stɔp fɔ tek am if yu dɔktɔ nɔ advays yu. Dis jɔs de go fɔ sho aw pawaful it kin bi.
Okay, so aw yu go ad oats to yu it?
Dis nɔ at lɛk aw yu go tink. Oats na tin we rili izi fɔ ad to wi it. Yu kin tray difrɛn we dɛn.
| We | Wan simpul diskripshɔn |
|---|---|
| Fɔ it brɛf | Mek oatmeal porridge lɛk aw yu kin du ɛn it am. Yu kin ad sɔntin lɛk banana, sɔm kash, ɔ pɔmpin sid fɔ mek di teys ɛn it fayn. |
| As kol sirial | If yu nɔ lɛk ɔt pɔrit, yu kin it kol sirial we dɛn mek wit ɔt bran wit milk. |
| Ad to ɔda it dɛn | Grind (blend) oats fayn fayn wan ɛn kip am. Ad wan ɔ tu tebul spɔnj to yu sup dɛn, lentil sup dɛn, ɛn vɛjitebul sup dɛn. Yu kin miks sɔm ɔt paoda bak insay bredkrɔm we yu de mek tin dɛn lɛk kɔtlɛt ɛn rol. |
| Fɔ tin dɛn we dɛn dɔn bek | If yu de mek kek, mafin, ɔ pankɛk na os, chenj wan pat pan tri pan di bred flawa wit ɔt flawa. I go mek di teys ɛn di kwaliti bɛtɛ. |
Wan wɔd fɔ wɔn: nɔto ɔl ‘ɔt’ gud!
Dis na sɔntin bak we wi fɔ mɛmba. Nɔto ɔl di paket dɛn we dɛn rayt ‘oats’ na di stoa gud. Fɔ ɛgzampul, sɔm ‘ɔt biskit’ ɔ ‘granola bar’ gɛt smɔl ɔt. Bifo dat, dɛn ful-ɔp wit shuga ɛn ɔyl. So, we yu de bay sɔntin, tek tɛm rid di lɛbl . Luk di amount of soluble fiber ɛn ɔmɔs shuga de insay. I bɛtɛ fɔ bay klin ɔts we yu nɔ ad ɛni switin ɔ shuga ɛn mek am na os.
Aw bɔku ɔts yu fɔ it fɔ wan de?
Na avrej, big pɔsin fɔ it at le 25 gram fayv ɛvride. Bɔt bɔku pipul dɛn kin it lɛk 15 gram. So wi ɔl nid fɔ tink bɔt it dɛn we gɛt fayv.
akɔdin to risach, i tek lɛk 3 gram sɔlbul fayv, we de insay 1.5 kɔp ɔts we dɛn kuk (lɛk 3⁄4 kɔp dray ɔt), fɔ mek i gɛt big ifɛkt we de stɔp di kɔlɔstrel. If dis tan lɛk bɔku tin fɔ wan savis, nɔ wɔri.
Dat min se yu nɔ nid fɔ it ɔts fɔ brɛf nɔmɔ. I kin fayn fɔ ad smɔl ɔts to ɔda it dɛn we yu kin it di de.
If yu gɛt ɛnitin we de mɔna yu bɔt di kɔlɔstrel we yu gɛt ɔ chenj di tin dɛn we yu de it, i go fayn fɔ mek yu tɔk to yu famili dɔktɔ . I go ebul fɔ gi yu di advays we bɛtɛ fɔ yu.
Mɛsej we dɛn kin kɛr go na os
- Oats na it we gɛt bɔku fayba we de sɔlv we de ɛp fɔ mek yu bad kɔlɔstrel (LDL) lɛvɛl go dɔŋ.
- dis fayv de mek di kכlestכl nכ de kכmכt na di bכdi insay di intestinal dεm εn i de εp fכ kכl am kכmכt lεk west.
- If yu it lɛk 1.5 kɔp ɔts we yu dɔn kuk fɔ wan de, dat kin mek yu gɛt bɔku bɛnifit.
- Yu kin put ɔts insay yu it izi wan bay we yu ad am to pɔrit, siriɔs, sup, ɛn tin dɛn we dɛn kin bek.
- Rid di lɛbl dɛn fɔ ‘ɔt’ prɔdak dɛn we dɛn bay na stɔ fayn fayn wan ɛn avɔyd di wan dɛn we gɛt bɔku shuga ɛn ɔyl.
- Ɔltɛm go to yu dɔktɔ fɔ tɔk bɔt yu kɔlɔstrel lɛvɛl ɔr di chenj dɛn we yu de it.
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