"Fat"... fat ... We wi yɛri dis wɔd, i kin kam na wi maynd ɔltɛm as sɔntin we bad, nɔto so? Bɔku tɛm wi kin yɛri tin dɛn lɛk "Nɔ it fat, i nɔ fayn fɔ di bɔdi", "Ridyuz di fat we yu de it". Bɔt yu no se nɔto ɔl kayn fat bad? infakt, "gud" fεt dεm de bak we implεnt fכ di hεlty egzistens fכ wi bכdi. Tide, wi go tɔk bɔt dis kayn fat we go ɛp yu at ɛn we go bɛnifit yu.
Lɛ wi ɔndastand fɔs bɔt fat.
Fɔ tɔk am simpul wan, fat na wan men tin we de mek wi bɔdi gɛt trɛnk. Ɛni gram fat we wi it gɛt nayn kalori . I de ɛp bak fɔ mek di bɔdi tek di vaytamɛn dɛn we kin sɔlv di fat lɛk vaytamɛn A , D, E, ɛn K. So, if yu smɔl, fat na impɔtant tin fɔ it fayn .
Fo men kayn fat de. If yu luk di nyutrishɔn lɛbl pan wan it paket we yu bay na di stoa, yu go si di ditel dɛn bɔt dɛn tin ya.
1. Fat we gɛt sɛtyuret
2. Fat we nɔ gɛt sɛtyuret
3. Trans fat - Dis na di wɔs kayn fat we wi nid fɔ tek tɛm mɔ pan . Dɛn tin ya de insay bɔku tin dɛn we dɛn dɔn prosɛs, we dɛn pak, biskit, kek, ɛn ɔda tin dɛn.
Naw lɛ wi tek tɛm luk di kayn fat dɛn we dɛn kin tɔk bɔt mɔ: sɛtyuret ɛn unsaturated.
| Fat Tayp | Nature ɛn effect pan di bɔdi | Fɔd dɛn we gɛt bɔku... |
|---|---|---|
| Satyuret Fat we gɛt di sik | I kin sɔlid we i de na rum tɛmpracha. If yu it bɔku tin, dat kin mek di bad kɔlɔstrel (LDL kɔlɔstrel) we de na di bɔdi go ɔp. | Kokonas ɔyl, pam ɔyl, bɔta, chiz, chukchuk wit skin, rɛd mit, milk ɛn dairy prodakt. |
| Fat we nɔ gɛt sɛtyuret | Dɛn kin bi likwid we dɛn de na rum tɛmpracha. Dɛn kin ɛp fɔ mek di bad kɔlɔstrel (LDL) smɔl ɛn fɔ mek di gud kɔlɔstrel (HDL kɔlɔstrel) bɔku. Dis na di "gud fat dɛm." | Vejitebul ɔyl (ɔliv, kanola), nɛt (pinat, amɔnd), sid, avokado, ɛn fish we gɛt ɔyl. |
Fɔ it fayn fayn it, dɔktɔ dɛn kin se lɛs dan 10% pan wi ɔl di kalori dɛn we wi kin gɛt ɛvride kɔmɔt frɔm sɛtyuret fat.
di tu kayn "gud" fεt dεm: Monounsaturated εn Polyunsaturated
di כnsatyuret fεt dεm we wi kכl "gud fεt dεm," dεn sheb am to tu men kכtכgכri.
1. Mɔnoɔnsatyuret Fɛt (MUFA) .
Dis na wi tɔpik tide. Dis kayn fat kin rili ɛp fɔ kɔntrol di kɔlɔstrel lɛvɛl na wi bɔdi. I de du tu tin dɛn:
Dis tan lɛk we yu de swip ɛn swip di dɔti kɔmɔt na rod. dis "gud" fεt dεm de ridyus di bכdi fεt dεm we de bכku na wi bכdi vεsεl dεm.
Us it dɛn we gɛt bɔku monounsaturated fat?
- Avokado we dɛn kɔl
- Ɔliv ɔyl
- Kanola ɔyl
- Pinat ɛn pinat ɔyl
- Nat lɛk amɔnd ɛn kash
2. Pɔliɔnsatyuret Fɛt (PUFA) .
Dis na wan ɔda mɛmba na di "gud" fat famili. Jɔs lɛk monounsaturated fats, dɛn tin ya kin ɛp bak fɔ mek bad kɔlɔstrel nɔ bɔku ɛn fɔ mek gud kɔlɔstrel go ɔp. Yu go mɔs dɔn yɛri bɔt Omega-3 ɛn Omega-6 . Na dat dɛn fat ya de tɔk bɔt.
Us it dɛn we gɛt bɔku bɔku polyunsaturated fat?
- Vejitebul ɔyl lɛk sanflawa, sɛsam, soya, kɔn
- Si fish dɛn we gɛt ɔyl lɛk salmɔn, tuna, makrɛl, ɛn sadin
- Sid dɛn lɛk flaks sid ɛn pɔmpin sid
Wetin mek Monounsaturated Fats impɔtant fɔ wi bɔdi?
Di men bɛnifit we wi kin gɛt we wi ad dis kayn fat to wi it na dat wi nɔ kin gɛt prɔblɛm dɛn lɛk at sik ɛn strok .
apat frכm dat, monounsaturated fεt dεm de gi wi bכdi imכtant nyutriεnt dεm lεk vaytam in E. Vitamin E na pawaful antioksidant. Dis min se i de ɛp fɔ mek di bɔdi in sɛl dɛn nɔ pwɛl, fɔ mek dɛn kɔntinyu fɔ de, ɛn ɛp fɔ mek nyu sɛl dɛn.
Tink bɔt am, pan ɔl we ɔl kayn fat gɛt di sem nɔmba fɔ di kalori, wetin impɔtant na aw dɛn kin afɛkt wi wɛlbɔdi. So, if yu ridyus di sɛtyuret fat lɛk bɔta, majarin, ɛn fat mit, ɛn insted yu ad it dɛn we gɛt bɔku monounsaturated fat lɛk ɔliv ɔyl, avokado, ɛn nɛt, yu kin gɛt bɔku wɛlbɔdi bɛnifit.
Aw fɔ kɔntinyu fɔ it tin dɛn we go ɛp yu at?
If yu put dɛn smɔl smɔl abit dɛn ya insay yu layf, yusɛf go mek yu gɛt wɛlbɔdi.
- Rid di tin dɛn we dɛn rayt bɔt it: Bifo yu bay ɛnitin na di stoa, mek yu abit fɔ rid di lɛbl we de sho se yu gɛt it. "Tכtal Fεt" na di sכm כl dεn kayn fεt ya. Luk anda dat fo si hau moch `Saturated Fat` bi.
- Yuz smɔl smɔl tin dɛn we yu kin yuz fɔ chenj di we aw yu de it: If yu chenj smɔl smɔl tin dɛn we yu de it ɛvride, dat kin mek yu gɛt big tin fɔ du.
- We yu de bay tin dɛn lɛk yogɔt ɛn chiz, pik tin dɛn we nɔ gɛt bɔku fat.
- Insted fo chikin wit skin, pik mit o fish wit di skin we dem don komot.
- Ad mɔ vɛjitebul ɛn ɔyl dɛn to yu it.
Brekfas aydia dɛn
Insted fo krim chiz fo yu bagel, it wan kop oats. Ad wan ti spɔnj flaks sid paoda to am fɔ mek yu gɛt ɛkstra bɔst fɔ Omega-3. Yuz milk we nɔ gɛt bɔku fat instead fɔ yuz krim we gɛt bɔku fat na yu kɔfi.
Lanch aydia dɛn
Bifo yu ad sos we tan lɛk mayonez to yu sanwis ɛn salad, mash sɔm rayp avokado . Dis go gi yu di krim we yu nid ɛn di wɛlbɔdi monounsaturated fat. Insted of becon bits, ad som kuk chicken pies to yu salads.
Di aydia dɛn fɔ it dina
We yu de frɛy ɔ kuk fish, yuz smɔl ɔliv ɔyl instead fɔ yuz bɔta. Bifo yu yuz sos we dɛn mek wit krim, sprink sɔm nat dɛn we dɛn dɔn krɔs lɛk amɔnd ɔ pinat pan di fish. I de ad fayn kranch ɛn i fayn bak fɔ yu at.
Mɛsej we dɛn kin kɛr go na os
- Nɔto ɔl di fat dɛn bad. ‘gud’ fat de bak we impɔtant fɔ di bɔdi.
- Limit yu it fɔ sɛtyuret fat (e.g., kokonat ɔyl, bɔta, mit) ɛn it mɔ unsaturated fat (e.g., ɔliv ɔyl, avokado, nɛt).
- Monounsaturated fat de mek yu bad kɔlɔstrel (LDL) dɔŋ ɛn mek yu gud kɔlɔstrel (HDL) bɔku, we de mek yu nɔ gɛt at sik.
- Rid di lɛbl dɛn we yu de bay it. Ad smɔl, wɛlbɔdi sɔbstityushɔn dɛn to yu layf.
- If yu gɛt ɔda sik dɛn lɛk dayabitis ɔ ay blɔd prɛshɔn, i rili impɔtant fɔ tɔk to yu dɔktɔ bifo yu mek bɔku chenj dɛn na yu it.
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