We yu spre sɔm bɔta pan yu bred ɔ tray fɔ it wan pis chiz, yu nɔ yɛri di kɔl we yu famili de kɔs yu se, "O, if yu it dat go mek yu kɔlɔstrel bɔku ɛn mek yu gɛt at atak ?" Wan stori we wi ɔl dɔn yɛri fɔ lɔng tɛm na dat, dɛn animal fat ya, dat na, sɛtyuret fat , nɔ fayn fɔ di at. Dɛn kin tɛl wi ɔltɛm se dɛn fat ya we kin kɔmɔt frɔm tin dɛn lɛk mit, chiz, milk, ɛn bɔta kin mek pɔsin gɛt at sik. Bifo dat, wi dɔn lan bak fɔ it "gud fat" lɛk nɛt, fish, ɛn vɛjitebul ɔyl. Bɔt yu tink se dis stori rili tru? Lɛ wi fɛn ɔltin bɔt am tide.
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Nyu risach de tɛl difrɛn stori
Risach we dɛn jɔs dɔn du dɔn shek dis ol biliv smɔl. Tink bɔt dis: Wan big rivyu pan 72 stɔdi dɛn sho se no dairekt link nɔ de bitwin fɔ it sɛtyuret fat ɛn fɔ gɛt at sik . Nɔto dat nɔmɔ, i bin kam fɔ no bak se di monounsaturated fats , we de insay tin dɛn lɛk ɔliv ɔyl ɛn avokado, nɔ de protɛkt pɔsin frɔm at sik lɛk aw dɛn bin de tink trade.
Dis nɔto di fɔs tɛm we dɛn dɔn ripɔt sɔntin lɛk dis. Wan sem kayn stɔdi we dɛn bin du sɔm ia bifo dis tɛm, dɛn nɔ bin ebul bak fɔ fɛn sɔntin we gɛt fɔ du wit sɛtyuret fat ɛn at sik.
Bɔt wi nɔ go ebul fɔ kam fɔ no di las tin frɔm dɛn stɔdi ya nɔmɔ. Fɔ ɛgzampul, di big big wɛlbɔdi ɔganayzeshɔn dɛn na di wɔl, we na di American Heart Association, stil de tɔk se if pɔsin it bɔku fat, dat kin mek i gɛt at sik mɔ ɛn mɔ. Dɛn nɔ chenj dɛn gaydlayn yet. So tu say dɛn de fɔ dis stori.
So wetin wi fɔ du? Aw wi fɔ it?
Te sayɛns go fɛn wan patikyula ansa to dis, wetin wi fɔ du?
Nɔ jɔs luk dis nyu risach ɛn blem tin dɛn lɛk stik, bɔta, ɛn chiz wantɛm wantɛm. Di impɔtant tin na fɔ tink gud wan bɔt di kayn fat dɛn we wi de it.
Di men tin we dɛn kin tɔk na ya na “riplesmɛnt.” Jɔs lɛk aw di wan dɛn we sabi bɔt it kin tɔk, “If yu pul di fat we gɛt bɔku bɔku fat na yu it ɛn put bɔku bɔku fat insay , yu go gɛt klia bɛnifit fɔ mek yu nɔ gɛt at sik.”
Naw, dɛn kayn fat ya kin mek yu kɔnfyus smɔl. Mek wi kip am simpul.
| Fat Tayp | Usay i kɔmɔt? (Di say dɛn we dɛn pul am) | Wetin fɔ du? (Wetin fɔ Du?) |
|---|---|---|
| Satyuret Fat we gɛt di sik | Rɛd mit, bɔta, chiz, ɔl milk, kokonat ɔyl, pam ɔyl. | Yu nɔ nid fɔ stɔp kpatakpata, bɔt yu fɔ stɔp am. |
| Fat we nɔ gɛt wan sɛtyuret | Ɔliv ɔyl, avokado, pinat, amɔnd, kash. | Wan gud tin fɔ disayd fɔ du. Ad to di it. |
| Fɛt we nɔ gɛt bɔku bɔku tin dɛn | Fish we gɛt ɔyl lɛk salmɔn, makrɛl, sadin, ɛn ɛring. Soya, kɔn, ɛn kanola ɔyl dɛn. Walnut, flaks sid dɛn. | Rili gud fɔ at wɛlbɔdi. I bɛtɛ fɔ mek yu yuz sɛtyuret fat fɔ chenj dɛn tin ya. |
Fɔ tɔk am simpul wan, if yu kɔt yu bɔta ɛn insted yu ad ɔliv ɔyl, wan fish to yu it, ɔ sɔm nɛt to yu salad, i kin mek big difrɛns to yu at wɛlbɔdi. Polyunsaturated fats na di omega-3s we wi ɔl dɔn yɛri bɔt ɛnNa fɔ fat asid dɛn we dɛn kɔl Omega-6.
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Di bɛst we fɔ mek yu nɔ gɛt at sik na fɔ it bɔku bɔku it dɛn we ful-ɔp wit tin dɛn we dɛn nɔ dɔn prosɛs.
Wetin dat min? I min se yu fɔ it bɔku natura l it dɛn instead fɔ it tin dɛn we dɛn pak, tin dɛn we dɛn put insay tin, ɛn we dɛn dɔn prosɛs .
- Fresh fish we dɛn dɔn mek
- Ligim lɛk bins, pis, ɛn lentil
- Fresh frut ɛn vɛjitebul dɛn
- Brawn Rays we dɛn kɔl
- Nat lɛk pinat, kash, ɛn walnut
- Nat lɛk pɔmpin sid ɛn sanflawa sid
- Vejitebul ɔyl ɛn ɔliv ɔyl
- Tin dɛn lɛk yogɔt, skim milk, ɛn sɔm mit ɛn chiz dɛn we dɛn dɔn pik fayn fayn wan
Wan gud ɛgzampul fɔ dis na di Mɛditarenian it , we gɛt lɛk 45% fat na dɛn it, bɔt i kɔmɔt frɔm tin dɛn we gɛt wɛlbɔdi lɛk ɔliv ɔyl, fish, ɛn nɛt.
Fɔ dɔn, mɛmba se nɔto it nɔmɔ kin mek pɔsin gɛt at sik. Yu jin ɛn di we aw yu de liv yu layf (lɛk fɔ smok, nɔ de du ɛksɛsayz, ɛn fɔ gɛt bɔku strɛs) bak kin ɛp yu.
If yu gɛt ɛni kwɛstyɔn ɔ wɔri bɔt aw yu de it ɔ yu gɛt at sik, di bɛst tin fɔ du na fɔ tɔk to yu famili dɔktɔ. I kin gi yu di bɛst advays bay aw yu gɛt wɛlbɔdi.
Mɛsej we dɛn kin kɛr go na os
- Naw pipul dɛn de aks kwɛstyɔn bɔt di aidia se sɛtyuret fat (bɔta, chiz, mit) bad bad wan. Bɔt dat nɔ min se i nɔ bad fɔ it dɛn tumɔs. I impɔtant fɔ kɔntrol di mɔni .
- Di tin we impɔtant pas ɔl na fɔ riplesIf yu riples di sɛtyuret fat wit polyunsaturated fats – we de insay fish we gɛt ɔyl, nɛt, ɛn vɛjitebul ɔyl – i kin ridyus di risk fɔ gɛt at sik.
- Nɔ it tin dɛn we dɛn dɔn prosɛs as yu ebul ɛn it ɔl it dɛn . Brawn rays, vɛjitebul, frut, ligɛm, fish, ɛn nɛt na fayn ɛgzampul dɛn.
- Nɔto jɔs it de afɛkt at sik. Yu layf, ɛksesaiz, avɔyd fɔ smok , ɛn fɔ kɔntrol di strɛs bak rili impɔtant.
- If yu gɛt ɛni dawt bɔt yu wɛlbɔdi biznɛs, nɔ gɛs. Aks di rayt advays frɔm yu dɔktɔ.
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