Yu dɔktɔ tɛl yu se yu blɔd tɛst we yu jɔs du, sho se yu gɛt bɔku triglisɛrɛyd ɛn bak yu gɛt bɔku kɔlɔstrel? Bɔrku pipul nɔr kin tink bɔrku bɔt triglisɛrɛyd. Bɔt dɛn kin rili gɛt fɔ du wit siriɔs sik dɛn lɛk at atak ɛn strok. Bɔt nɔ wɔri, di gud nyus na dat if yu mek sɔm chenj dɛn na yu it ɛn du sɔm ɛksɛsayz, yu kin ridyus yu triglisrayd lɛvɛl bad bad wan. infakt, yu kin ridyus yu triglisεrayd lεvεl bay 20% to 50%.
Mɛmba se ɛvri it we yu it kin mek yu at gɛt wɛlbɔdi ɔ i kin mek yu at pwɛl. Di choice na yu yon!
Fɔ tɔk am simpul wan, wetin na triglisrayd?
Triglisɛrɛyd na wan kayn fat we de na wi blɔd. We wi de it, wi bɔdi kin chenj di bɔku bɔku kalori dɛn we de insay da it de to triglisɛrɛyd ɛn kip dɛn na di fat sɛl dɛn fɔ yuz fɔ gɛt ɛnaji leta. Bɔt we wi it mɔ pas wetin wi nid, mɔ di it dɛn we gɛt bɔku shuga ɛn stach (lɛk bred, rays, ɛn drink dɛn we gɛt swit), dɛn triglisrayd dɛn ya we de na di blɔd kin go ɔp we wi nɔ nid. Dis kin mek yu gɛt sik dɛn lɛk at atak ɛn strok .
So lɛ wi si aw fɔ pripia sɔm it dɛn we go ɛp fɔ kɔntrol dis sik.
Fɔ it dɛn we de mek yu at pwɛl fɔ it brɛkfas
Mek wi stat di de wit wan helti disishun. Na sɔm brɛkfas rɛsipɛkt dɛn we yu kin tray.
| Mɔnintɛm it | Aw fɔ mek ɛn wetin de insay |
|---|---|
| Oats ɛn frut dɛn | Kuk 1/2 kɔp ɔts wit 1 kɔp milk we nɔ gɛt bɔku fat. Tɔp wit 1 tebul spɔnj kɔt kɔt walnut ɛn 1 kɔp frut we yu want (strawberry, blueberries). |
| Sandwich fɔ eg | Mek ɔmɛlet wit 1 eg (ɔ 2 eg wayt), kɔt kɔt tomato, spinach, anɔynt, ɛn mɔs. Put bitwin tu slais dɛn pan ɔl gren bred. Serv wit wan smɔl ɔrɛnj. |
| Yogɔt ɛn frut | Miks 1 kɔp yogɔt we nɔ gɛt bɔku fat, wan siriɔs tin we gɛt bɔku fayv, wan banana ɔ wan kɔp mango, ɛn sɔm amɔnd. |
| Bred wit salmɔn | Sprɛd smɔl krim chiz we nɔ gɛt bɔku fat pan wan ol gren bagel ɔ slais bred, ɛn put wan slais smok salmon pan am. Serv wit wan kɔp watamɛlɔn slais. |
Lanch we de ridyus di risk fɔ gɛt at atak
Na sɔm fayn fayn ɛn fayn lanch dɛn we yu kin mek ɛn kɛr go wit yu.
| Lɔnch | Aw fɔ mek ɛn wetin de insay |
|---|---|
| Vejitebul sup ɛn salad | 1 kɔp sup we nɔ gɛt bɔku fat we dɛn mek wit chikip, lentil, ɔ miks vɛjitebul. 2 kɔp salad wit dak grɛn vɛjitebul lɛk spinach, karɔt, brɔkoli, ɛn tomato. Yuz salad dresin we dɛn mek wit ɔliv ɔyl. |
| Tuna sanwij | Spread 2 slais ɔl gren bred wit smɔl tin tuna, wan tebul spɔnj mayonez we nɔ gɛt bɔku fat, anɔynt we dɛn kɔt, ɛn sɔm pikɛl. If yu want, put wan tin slais apul ɔ pia pan am. |
| Chikin ɛn vɛjitebul stir-fry | Stɛ-fray vegjetabul (bins, karɔt, kabij) wit sɔm gril chukchuk ɔ tofu. Serv wit 1/2 kɔp brawn rays ɔ ɔl gren nuts. |
Di it dɛn we dɛn kin it na dina we kin mek yu nɔ gɛt triglisɛrɛyd
I rili impɔtant fɔ mek di dina simpul.
| Ivintɛm it | Aw fɔ mek ɛn wetin de insay |
|---|---|
| Chicken we dɛn dɔn gril | Wan pat pan gril chukchuk we dɛn pul di skin, wan swit pata we dɛn dɔn bɔy, ɛn wan kɔp brɔkoli we dɛn dɔn bɔy. |
| Fish ɛn kɔskɔs | Wan pat pan salmɔn ɔ kalamari we dɛn gril wit smɔl ɔliv ɔyl. Serv wit asparagus we dɛn dɔn bɔy ɛn 1/2 kɔp kɔskɔs. |
| Pasta we dɛn mek wit ɔl gren | 1 kɔp pasta we gɛt ɔl wit. Ad tomato sos, vɛjitebul lɛk mɔs, zukini, ɛn smɔl smɔl grɔn tik ɔ tofu. |
Wan spɛshal not bɔt rɔm
Limit fɔ drink rɔm fɔ wan drink ɛvride fɔ uman dɛn ɛn tu fɔ man dɛn. Bɔt if yu triglisɛrɛyd lɛvɛl pas 200 mg/dL, i bɛtɛ fɔ lɛ yu stɔp fɔ drink rɔm ɔltogɛda. I impɔtant fɔ tɔk to yu dɔktɔ bɔt dis.
Aw yu kin mek it we fayn fɔ yu?
Yu nɔ go ebul fɔ it di sem tin ɛvride, so mɛmba dɛn tin ya we yu de pripia di it dɛn we yu lɛk.
- Di rul fɔ di plet: Na yu maynd sheb yu plet to 4 pat.
- Fil tu pat (af pan di plet) wit vɛjitebul ɛn frut dɛn .
- Fil wan pat (wan pat) wit ɔl grens (brawn rays, bɔku wit, ɔts, ɔl gren bred).
- Fil di ɔda haf (fɔ sɔm tɛm) wit prɔtin we nɔ gɛt bɔku fat (fish, chukchuk we nɔ gɛt skin, lentil, chikip, eg wayt).
- Stay away frɔm "wayt" tin dɛm: Ridyus yu it fɔ rifin it dɛm (wayt bred, bɔn), shuga, swit, ɛn swit drink dɛm as yu ebul. dis dεm de inkrεs di triglisεrayd lεvεl dεm dairekt wan.
- Pik gud fat dɛn:Fɔd dɛn we gɛt bɔku fayn fayn fat, mɔ di omega-3, kin ɛp fɔ mek di triglisɛrɛyd dɛn smɔl. Put fish we gɛt fat lɛk salmɔn ɛn tuna, flaks sid, ɛn walnut insay yu it.
- Nɔ it bad fat: Nɔ it rɛd mit, bekeri prɔdak, ɛn pak it dɛn we gɛt trans fat (if di lɛbl se ‘hydrogenated oil’ , nɔ bay da it de).
- Tek tɛm we yu de pik it dɛn we gɛt milk: pik milk we nɔ gɛt bɔku fat ɔ we nɔ gɛt fat, yogɔt, ɛn chiz.
If yu gɛt prɔblɛm fɔ stik to dis it, tɔk to yu dɔktɔ ɔ pɔsin we sabi bɔt it. Dɛn kin ɛp yu fɔ mek wan it plan we go mek yu nɔ gɛt triglisɛrɛyd we go fayn fɔ yu.
Mɛsej we dɛn kin kɛr go na os
- di triglisεrayd lεvεl we de εlevεt na wan siriכs kכndyushכn we de inkrεs di risk fכ hat atak εn strכk.
- Dis lεvεl kin rεdכks bכku כnli if yu chenj yu it εn εksεsayz.
- Limit simpul kabohaydrɛt lɛk shuga, bred, ɛn swit drink, ɛn it mɔ ɔl gren, vɛjitebul, ɛn frut.
- Put fish ɛn nɛt insay yu it, we gɛt fayn fayn fat (omega-3). Nɔ it tin dɛn we dɛn dɔn prosɛs ɛn bad fat.
- Limit yu rɔm we yu de drink. If yu triglisrayd lɛvɛl rili ay, tɔk to yu dɔktɔ bɔt aw fɔ kɔt rɔm kpatakpata.
- Ɔltɛm, go to yu dɔktɔ bifo yu bigin ɛni it plan ɔ if yu gɛt ɛnitin fɔ wɔri bɔt yu wɛlbɔdi biznɛs.
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