Yu tink se yu blɔd tɛst we yu jɔs du, sho se yu kɔlɔstrel bɔku smɔl? Na nɔmal tin fɔ fil fɔ fred smɔl ɛn wɔri we dat apin. Wi ɔl dɔn yɛri se we yu gɛt bɔku bɔku kɔlɔstrel, dat kin mek yu gɛt at sik. Bɔt di gud nyus na dat dis na sɔntin we wi go ebul fɔ kɔntrol. Yu kin mek yu LDL (Low-Density Lipoprotein) lɛvɛl go dɔŋ, we kin ambɔg yu bɔdi, ɛn mek yu HDL (High-Density Lipoprotein) lɛvɛl go ɔp, we go bɛnifit yu bɔdi. Na wetin yu nid fɔ du na fɔ mek sɔm simpul chenj dɛn na yu layf.
Mɛmba se dis nɔto sɔntin we yu go ebul fɔ du wan nɛt. Start smɔl ɛn wok yu we fɔ go ɔp. Wae yu bigin fɔ fala dɛn gud abit ya, yu go si big difrɛns insay lɛk 6 wik. Di rizulyt go impɔtant mɔ afta 3 mɔnt.
Na tru se nɔto di we aw yu de liv yu layf nɔmɔ de sho di kɔlɔstrel we yu gɛt. Yu jin dɛn bak kin du sɔntin. Yu kin nid fɔ tek mɛrɛsin fɔ kɔntrol yu kɔlɔstrel. Bɔt di abit dɛn we yu de du ɛvride kin ɛp bɔku. If yu mek dɛn simpul chenj ya, yu go ebul fɔ ridyus di mɛrɛsin we yu nid fɔ tek ɛn ridyus di prɔblɛm dɛn we yu go gɛt.
So, lɛ wi si aw fɔ ridyus di kɔlɔstrel lɛvɛl ɛn liv wɛlbɔdi layf.
1. Put ɛnd pan it dɛn we gɛt trans fat.
Fɔ tɔk am simpul wan, trans fat na tin dɛn we dɛn mek wit atifishinal, fat we nɔ fayn we de mek yu bad kɔlɔstrel (LDL) lɛvɛl go ɔp ɛn we de mek yu gud kɔlɔstrel (HDL) go dɔŋ, we kin mek yu gɛt at sik ɛn strok.
Bɔku it dɛn we de na makit tide, mɔ di biskit dɛn we dɛn pak, kek, sɔm kayn majarin, instant noodles, ɛn it dɛn we dɛn kin frɛy dip, kin gɛt dɛn trans fat ya. We yu bay sɔntin na di stoa, rid di lɛbl. if i se "partially hydrogenated oil," i min se i gεt trans fεt. Stay away frɔm dɛn it ya as mɔ as yu ebul.
2. Lɔs sɔm wet we yu nɔ nid
Yu nɔ nid fɔ lɔs wan tɔn pan yu wet fɔ mek yu kɔlɔstrel go dɔŋ. If yu ova wet smɔl, if yu lɔs jɔs 4-5 kilo i kin ridyus yu bad kɔlɔstrel (LDL) lɛvɛl bay lɛk 8%.
Bɔt dis na sɔntin we yu fɔ du smɔl smɔl. Aim fɔ lɔs lɛk wan kilo insay di wik. Fɔ lɔs bɔku wet wan tɛm nɔ kin fayn fɔ yu bɔdi. Tɔk to yu dɔktɔ bɔt di rayt kalori fɔ yu wet, ayt, ɛn aktiviti lɛvɛl.
3. Gɛt sɔm ɛksesaiz ɛvride.
If yu du ɛksɛsayz fɔ 2 1/2 awa insay di wik, i pas fɔ mek yu gɛt gud kɔlɔstrel (HDL) ɛn fɔ mek yu bad kɔlɔstrel (LDL) ɛn triglisɛrɛyd dɛn go dɔŋ. If yu nɔ ɛva du ɛksɛsayz bifo, bigin smɔl. Ivin fɔ waka kwik kwik wan fɔ 10 minit ɛvride, na fayn tin fɔ bigin. Pik ɛksesaiz we yu lɛk. Fɔ ɛgzampul, fɔ waka, fɔ rɔn, fɔ rayd baysikul, ɔ fɔ swim. If yu tu les fɔ du am yu wan, jɔyn yu padi. Dat go mek am izi.
4. Ad fayv to yu it
Fɔd dɛn we gɛt bɔku fayv we kin sɔlv, lɛk ɔts, apul, bins, lentil, chikip, jakfrut, plantin, spinach, ɛn banana, kin mek wi bɔdi nɔ ebul fɔ tek kɔlɔstrel. Risach dɔn sho se if wi ad 5-10 gram fayv ɛvride to wi it, i de ridyus di LDL kɔlɔstrel lɛvɛl. If yu it tin dɛn we gɛt fayv, dat kin ɛp yu fɔ fil ful, ɛn dis kin ɛp yu fɔ it bɔku tɛm. Bɔt nɔ it bɔku fayv wan tɛm. If yu du dat, i kin mek yu bɛlɛ kramp ɛn blo. So ad fayv to yu it smɔl smɔl.
| Tin dɛn fɔ it (mɔ) . | Tin dɛn fɔ avɔyd fɔ it (in mɔdareshɔn) . |
|---|---|
| Ots, frut (apul, ɔrɛnj), vɛjitebul (brɔkoli, kabij) . | Dip-fried it dɛn (french fries, paties) . |
| Ligim (lɛnti, bins, chikip) ɛn nɛt | Mit we dɛn dɔn prosɛs (sosish, mitbɔl) . |
| Fish we gɛt ɔyl (salmon, ɛring, makrɛl) . | Bekeri prodakt we gɛt trans fat (sɔm kek, biskit) . |
| Ɔliv Ɔyl, Kokonas Ɔyl (as nid de) . | Drink dɛn we gɛt shuga ɛn it dɛn we swit |
5. Yuz fɔ it fish.
Tray fɔ it fish tu to 4 tɛm insay di wik. Di omega-3 fεt asid dεm we de insay fish rili gud fכ di at. Dɔn bak, we yu it fish instead fɔ it rɛd mit lɛk bif ɛn bɔd, yu de ridyus di sɛtyuret fat we de insay rɛd mit. Dis na big rizin bak fɔ mek yu nɔ gɛt bɔku kɔlɔstrel. Bɔt sɔm big fish dɛn lɛk shak ɛn tayl fish gɛt bɔku mɛkuri. Dis kin mek yu gɛt mɔ at sik. So it smɔl smɔl fish dɛn lɛk sadin, makrɛl, ɛn ɛring.
6. Yuz Ɔliv Ɔyl
If yu yuz ɔliv ɔyl instead ɔf bɔta ɔ majarin we yu de kuk ɔ pan salad, yu kin ridyus yu LDL kɔlɔstrel lɛvɛl bay lɛk 15%. Dis tan lɛk di ifɛkt we pɔsin kin gɛt we i tek wan mɛrɛsin we nɔ gɛt bɔku kɔlɔstrel. Di "gud" fat dɛm we de insay ɔliv ɔyl rili gud fɔ yu at. If i pɔsibul, pik "ɛkstra-vajin" ɔliv ɔyl. Bikɔs dɛn nɔ kin prosɛs am bɛtɛ, i gɛt mɔ antiɔksidant.
7. It nat.
Bɔku nɛt dɛn lɛk kash, amɔnd, ɛn pinat kin mek di LDL kɔlɔstrel nɔ bɔku. Dis na bikɔs dɛn gɛt tin dɛn we dɛn kɔl sterol . lεk fayv, dεn stεrol dεm ya kin mek di bכdi nכ tek kכlestכl bak. Bɔt mɛmba se nat gɛt bɔku kalori. So nɔ it bɔku. Na jɔs wan anful wan de nɔmɔ go du fɔ am.
8. Put di strɛs we yu gɛt
Yu no se we yu strɛs, yu kɔlɔstrel kin go ɔp wantɛm wantɛm? So kip yu maynd rilaks. Rid gud buk, tɔk to yu padi, lisin to siŋ, ɔ du sɔntin lɛk yoga ɔ meditashɔn. Dɛn tin ya go ɛp yu fɔ kɔntrol yu kɔlɔstrel lɛvɛl.
9. Ad spays to it
Spays dɛn lɛk galik, jinja, sinamɔn, pepa, ɛn kɔriandr, we nɔ impɔtant na wi kichin, nɔ jɔs de mek it te, bɔt i de ɛp bak fɔ mek di kɔlɔstrel nɔ bɔku. Risach dɔn sho se if pɔsin it wan klɔv ɔ af galik wan de, i kin ridyus di kɔlɔstrel bay lɛk 9% . If yu ad spays to it, i kin ɛp bak fɔ kɔntrol di we aw yu want fɔ it, ɛn dis kin ɛp fɔ mek yu nɔ gɛt bɔku bɔku bɔdi.
10. Lɛf fɔ smok kpatakpata
Smok kin mek bad kɔlɔstrel (LDL) bɔku ɛn i kin mek gud kɔlɔstrel (HDL) go dɔŋ. If yu lɛf fɔ smok, yu kɔlɔstrel go bɛtɛ.Wan stɔdi sho se pipul dɛm we lɛf fɔ smok si se dɛn "gud" kɔlɔstrel lɛvɛl go ɔp bay 5% insay wan ia. Dɔn bak, ivin if yu nɔ de smok, we yu blo sɛkɔnhand smok kin mek yu bad kɔlɔstrel lɛvɛl go ɔp. So una de fa frɔm say dɛn we pipul dɛn de smok.
11. Una laf gud gud wan!
Laf tan lɛk mɛrɛsin. We wi de laf, di gud kɔlɔstrel (HDL) we de na wi bɔdi kin go ɔp. So ad sɔm ɛnjɔymɛnt to yu layf. Wach wan fani fim, ɛnjɔy wit padi dɛn, ple wit smɔl pikin. Fɔ kip yu maynd gladi impɔtant bak fɔ mek yu gɛt wɛlbɔdi.
We yu de du ɔl dis, i rili impɔtant fɔ go to yu famili dɔktɔ fɔ advays fɔ mek yu ɔndastand yu kɔlɔstrel kɔrɛkt wan ɛn fɔ go to tritmɛnt if nid de.
Mɛsej we dɛn kin kɛr go na os
- Pan ɔl we we pɔsin gɛt bɔku kɔlɔstrel, dat kin mek pɔsin gɛt at sik, na sɔntin we wi kin kɔntrol.
- Nɔ it tin dɛn we dɛn dɔn prosɛs ɛn it dɛn we dɛn dɔn dip frɛsh we gɛt trans fat.
- If yu du ɛksɛsayz fɔ at le 2 1/2 awa insay di wik, dat kin mek yu gɛt bɔku bɔku kɔlɔstrel (HDL).
- Ad it dɛn we gɛt fayv (ɔt, lentil , vɛjitebul, frut) ɛn fish we gɛt omega-3 to yu it.
- Fɔ lɛf fɔ smok kpatakpata ɛn fɔ kɔntrol di strɛs impɔtant fɔ kɔntrol di kɔlɔstrel lɛvɛl.
- Kɔnsul yu dɔktɔ bifo yu disayd fɔ du ɛnitin ɛn fɔ mek dɛn no gud gud wan bɔt yu wɛlbɔdi prɔblɛm.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt