Yu tink se Fat Rili Bad? Lɛ Wi No Ɛkspɛkt wetin Gud ɛn Bad Fat (Dietary Fats) .

Bɔku pan wi kin fred smɔl we wi yɛri di wɔd " fat ," nɔto so? Tin dɛm lɛk "A go gɛt wet," "A go bil kɔlɔstrel," ɛn "A go gɛt at atak" kin kam na mi maynd. Trade, dɔktɔ dɛn bin de tɛl wi fɔ ridyus ɔ avɔyd fat. Bɔt naw, mɛrɛsin sayɛns dɔn go bifo, ɛn wi no se nɔto ɔl di fat dɛn we wi de it bad fɔ wi bɔdi. infakt, "gud" fat dεm de we kin εp fכ kכntrכl yu kכlestכl lεvεl εn kip yu hεlth.

Wetin mek fat impɔtant fɔ wi bɔdi?

Fɔ tɔk am simpul wan, fat na impɔtant tin fɔ mek wi bɔdi wok fayn fayn wan. Jɔs tink bɔt aw dɛn fat ya de du bɔku wok fɔ wi bɔdi.

• I de gi yu ɛnaji: Fɛt na wan men tin we de gi yu ɛnaji we yu nid fɔ wok ɔl di de.
• I de mek wi bɔdi wam: Fɛt de ɛp fɔ mek wi bɔdi nɔ wam.
• Bil sεl dεm: εvri sεl na di bכdi na wan sεl mεmbran we gεt fεt.
• i de protεkt di כgan dεm: fεt de wok lεk protεktiv kכva arawnd imכtant insay כgan dεm lεk di at εn kidni dεm.
• I de ɛp fɔ tek vaytamɛn dɛn: Fɛt impɔtant fɔ mek di bɔdi tek vaytamɛn dɛn we kin sɔlv di fat lɛk vaytamɛn A , D, E, ɛn K.
• I de mek ɔmon : Fɛt impɔtant fɔ mek di ɔmon dɛn we de kɔntrol difrɛn wok dɛn na di bɔdi.

Di tin we impɔtant pas ɔl na fɔ ad di rayt kayn fat to wi it, insay di rayt amɔnt dɛn . di fεt dεm we nכ sכt na di ‘gud’ fεt dεm we gud fכ di bכdi. Satyuret ɛn trans fat na di ‘bad’ fat we wi fɔ tek tɛm wit. Lɛ wi luk dɛn wan ya apat naw.

Wetin na sɛtyuret ɛn ɔnsatyuret fat?

di men difrεns bitwin dεn tu kayn fεt dεm ya na di kεmikכl strכkchכ we dεn de mek. Bɔt lɛ wi nɔ tɔk bɔt dɛn kayn kɔmplikɛt tin dɛn de, bɔt lɛ wi ɔndastand dɛn simpul wan.

• Satyuret fεt : Dɛn kin sכlid na rum tεmprachכ. Tink bɔt kokonat ɔyl ɛn bɔta. Dɛn kin tɔn to ston we kol, nɔto so? Na so i bi.
• Unsaturated fats: Dɛn tin ya na wata we de na rum tɛmpracha. Sɔm ɛgzampul dɛn na ɔliv ɔyl ɛn sanflawa ɔyl.

Wetin mek wi fɔ wɔri bɔt sɛtyuret fat?

We wi it bɔku it dɛn we gɛt bɔku sɛtyuret fat, wi lɛvɛl "bad kɔlɔstrel" ( LDL kɔlɔstrel ) kin go ɔp. Dis LDL kɔlɔstrel kin de na di wɔl dɛn na wi blɔd vesel dɛn , ɛn dis kin mek wi blɔd blɔk. Dis kin mek yu gɛt siriɔs sik lɛk at sik ɛn strok.

Bɔt difrɛn we dɛn de tink bɔt dɛn sɛtyuret fat ya na di dɔktɔ dɛn. Sɔm stɔdi dɛn se no pruf nɔ de fɔ pruv se dɛn gɛt sɔntin fɔ du wit at sik. Bɔt big ɔganayzeshɔn dɛn lɛk di American Heart Association kin se yu nɔ fɔ gɛt pas 5%-6% pan yu ɛvride kalori frɔm sɛtyuret fat. Di impɔtant tin na wetin yu de it instead ɔf sɛtyuret fat. Fɔ ɛgzampul, if yu riples di sɛtyuret fat wit ‘gud’ ɔnsatyuret fat, dat kin mek yu nɔ gɛt at sik.

Fat dɛn we nɔ gɛt sɛtyuret

Dis na wetin wi kin kɔl "gud fat." Wi kin gɛt dɛn mɔ frɔm vɛjitebul, nɛt, ɛn fish. Bikɔs dɛn fayn fɔ di at ɛn ɔda pat dɛn na wi bɔdi, dɔktɔ dɛn se wi fɔ ad dɛn to wi it instead fɔ ad dɛn bad fat.

Dɛn sheb di fat dɛn we nɔ gɛt sɛtyuret to tu men kategori dɛn:

1. Monounsaturated fats: Dɛn ɔyl ya na likwid we dɛn de na rum tɛmpracha, bɔt dɛn kin strɔng we dɛn put dɛn na frij.

• Us it dɛn gɛt dɛn tin ya?: Avokado, ɔliv ɔyl, kanola ɔyl, pinat ɔyl, nɛt lɛk amɔnd, kash, ɛn hazelnut.

2. Polyunsaturated fats: Dɛn ɔyl ya kin stil de likwid we dɛn de na rum tɛmpracha ɛn na frij.

• Us it dɛn gɛt dɛn tin ya?: Flaks sid, kɔn ɔyl, soya bin ɔyl, sanflawa ɔyl, walnut, fish we gɛt ɔyl lɛk salmɔn, tuna, ɛn makrɛl.

Omega-3 ɛn Omega-6: Wetin mek dɛn rili impɔtant?

Yu dɔn yɛri bɔt Omega-3 ɛn Omega-6? dis dεm de insay di kεtכgrεf fכ polyunsaturated fεt dεm we wi bin dכn tכk bכt. dεn kכl dεm bak "essential fatty acids" biכs wi bכdi nכ kin mek dεm fכ insεf. Dis min se wi fɔ gɛt dɛn frɔm wi it.

Omega-3 Fɛt Asid dɛn

Stɔdi dɔn sho se dɛn tin ya de ridyus di risk fɔ gɛt sik dɛn we de ambɔg di at ɛn di blɔd. Dɛn kin kam insay tri men we dɛn: EPA, DHA (dɛn kin si bɔku pan dɛn na fish), ɛn ALA (dɛn kin si am na plant sɔs).

• Di bɛst say fɔ gɛt: If yu it fish we gɛt ɔyl lɛk salmɔn, makrɛl, ɛn ɛring at le tu tɛm insay di wik, dat kin ɛp yu fɔ gɛt yu omega-3. Flaks sid ɛn walnut gɛt dɛn bak.

Omega-6 Fat Asid dɛn we de na di wɔl

Dɛn tin ya de insay grɛn vɛjitebul, nɛt, ɛn vɛjitebul ɔyl. Pan ɔl we dɛn bin de tink se dɛn bad fɔ di at, di risach we dɛn dɔn du tide dɔn sho se dɛn kin bɛnifit bak fɔ di at wɛlbɔdi.

Di kayn fat we yu fɔ avɔyd: Trans Fats

Dis na di kayn fat we wɔs ɛn we denja pas ɔl . Pan ɔl we i kin apin smɔl smɔl na mit ɛn dairy prodakt, bɔku pan di trans fat dɛn we wi kin it na atifishal we dɛn mek am na faktri. Dɛn kin mek likwid vɛjitebul ɔyl dɛn strɔng bay we dɛn ad haydrojɛn (haydrojenɛshɔn). Dis kin mek dɛn ebul fɔ kip di it fɔ lɔng tɛm, ɛn i kin mek i te ɛn luk fayn bak.

Dɛn tin ya kin te, bɔt dɛn nɔ kin fayn fɔ yu bɔdi. Dɛn fat ya we nɔ fayn kin mek di bad LDL kɔlɔstrel lɛvɛl go ɔp ɛn i kin mek di gud HDL kɔlɔstrel lɛvɛl go dɔŋ. Dis kin mek yu gɛt at sik, strok, ɛn tayp 2 dayabitis bɔku bɔku wan .