So wote nka sɛ biribi a ɛyɛ nwonwa anaasɛ ɛnyɛ wo yam wɔ wo yafunu mu bere a woanom nufusu kuruwa biako anaa woadi yogurt kuruwa a ɛyɛ dɛ no? So wote nka sɛ ɛyɛ wo ma, ebia wo yafunu yɛ wo yaw, anaasɛ wote nka sɛ ɛsɛ sɛ wokɔ aguaree ntɛm? Eyi yɛ ɔhaw a yɛn mu pii a yɛwɔ Sri Lanka no wɔ. Ebia nea enti a ɛte saa no yɛ mmerɛw sen sɛnea wususuw. Ɛnnɛ yɛreka tebea yi a ɛka nnipa pii, nanso wonnim no yiye, a ɛne lactose a wontumi nnyina ano yi ho asɛm.
Dɛn ankasa ne lactose a wontumi nnyina ano?
Sɛ yɛbɛka no tiawa a, eyi kyerɛ sɛ yɛn nipadua ntumi nwe lactose, abɔde mu asikre a ɛwɔ nufusu ne nufusu mu no yiye.
Susuw ho saa kwan yi so. Sɛ yedi nufusu a, ɛsɛ sɛ yɛbubu asikre a ɛwɔ mu a wɔfrɛ no lactose no mu na yɛyam wɔ yɛn dwensɔtwaa ketewa no mu. Yɛwɔ enzyme soronko bi wɔ yɛn nipadua mu a ɛboa ma yɛyɛ saa adwuma yi. Wɔfrɛ no lactase . Seesei woanya adwene no, ɛnte saa? Lactase ho hia na ama wɔatumi ayɛ lactose.
Obi a ontumi nnyina lactose ano no ntumi nnya lactase kakraa bi pɛ wɔ wɔn nipadua mu. Dɛn na ɛba saa bere no? Lactose a efi nufusu mu nnuan mu ba nipadua no mu no, wɔnyam. Sɛ wɔanwene a, yafunu mu haw a yɛadi kan aka ho asɛm no nyinaa ba.
Ɛsono sɛnea sɛnkyerɛnne ahorow yi mu yɛ den wɔ onipa biara mu. Ebia nnipa binom behu sɛ wɔn ho nyɛ wɔn dɛ kakra, bere a afoforo nso betumi anya yare no ho sɛnkyerɛnne a emu yɛ den. Egyina lactase dodow a wo nipadua no yɛ so.
Dɛn nti na lactase a ɛwɔ yɛn nipadua mu no so tew?
Ebia nneɛma pii nti na ɛte saa:
- Ɛba bere a obi nyin: Eyi to nnipa pii. Sɛ yɛyɛ mmofra, titiriw bere a yɛrema nufu a, yɛn nipadua no ma lactase pii ba. Nanso mpɛn pii no, bere a wɔadi bɛyɛ mfe 5 no, saa nneɛma a wɔyɛ yi fi ase so tew nkakrankakra. Eyi yɛ ade a ɛfata.
- Awosu: Ɛntaa mma koraa sɛ wɔwo nkokoaa binom a wɔwɔ awosu mu tebea bi a ɛmma wontumi nyɛ lactase. Saa nkokoaa yi betumi anya sɛnkyerɛnne ahorow te sɛ wɔn ho a ɛyɛ wɔn yaw bere a wɔanom nufusu awie no.
- Awo a ɛba ntɛm: Ebia nkokoaa a wɔwo wɔn ntɛm no rennya lactase a ɛdɔɔso wɔ wɔn nipadua mu mfiase no. Nanso, tebea yi taa fi hɔ bere a wɔrenyin no.
- Ayaresa mu tebea afoforo: Ayaresa mu tebea horow bi nso betumi asɛe yɛn dwensɔtwaa ketewaa no na ama lactase a yɛyɛ no so atew. Sɛ nhwɛso no, tebea horow te sɛ celiac yare, Crohn yare, ne opira a ɛba dwensɔtwaa ketewaa mu no betumi de eyi aba.
Ɔkwan bɛn so na wobedi saa sɛnkyerɛnne ahorow yi so?
Mpɛn pii no, ebehia sɛ wotwɛn simma 30 kosi nnɔnhwerew 2 bere a woadi nufusu bi akyi.Nsɛnkyerɛnne ahorow da adi wɔ ntam. Ɔkwan a eye sen biara a wobɛfa so adi eyi so ne sɛ wobɛsakra w’aduan. Nanso ɛno nkyerɛ sɛ ɛsɛ sɛ wugyae nufusu a wudi koraa.
Nea ɛho hia paa ne sɛ wubetie wo nipadua. Ɛsɛ sɛ w’ankasa wuhu nufusu ko a wubetumi ayɛ ne dodow a wubetumi ayɛ.
Ebia wowɔ ɔhaw wɔ nufusu kuruwa biako a wobɛnom mu, nanso ebia cheese asinasin (titiriw cheddar, Switzerland) renyɛ ɔhaw. Anaasɛ ebia wowɔ yogurt. Ɛyɛ biribi a ɛsɛ sɛ wosɔ hwɛ na w’ankasa wususuw ho.
| Akwan a wɔbɛfa so aboa ma wɔadi yare no ho sɛnkyerɛnne ahorow ho dwuma | |
|---|---|
| Nneɛma a wobɛpaw | Mprempren wobetumi anya nufusu a lactose nnim wɔ gua so. Wubetumi nso de nufusu a efi afifide mu te sɛ soya nufusu ne almond nufusu adi dwuma. |
| Nnuan afoforo a wɔde ka ho | Sɛ́ anka wobɛnom nufusu nkutoo no, fa ka aduan foforo a ɛyɛ den te sɛ atoko a wɔayam ho. Eyi bɛboa ma aduan a wɔyam no akɔ so brɛoo kakra, na ebetumi atew sɛnkyerɛnne ahorow no so. |
| Enzyme a wɔde ka aduan ho | Nnuru anaa nsu bi wɔ hɔ a enzyme lactase wom. Eyinom, sɛ wɔnom ansa na wɔadi nufusu mu nnuan a, ɛboa ma wɔyam lactose. Nanso, ɛho hia sɛ wo ne wo duruyɛfo kasa ansa na wode biribiara a ɛte sɛɛ adi dwuma. |
Mmeae afoforo a wobetumi de lactose asie
Nnipa pii susuw sɛ nufusu, yogurt, ne ice cream nkutoo mu na wohu lactose. Nanso nokwasɛm ne sɛ, wobetumi de lactose asie nnuan a yensusuw ho mpo mu. Ɛno nti na ɛho hia kɛse sɛ wokenkan nea wɔakyerɛw so bere a woretɔ biribi wɔ sotɔɔ mu no.
| Aduan su | Nea ɛsɛ sɛ wohwɛ so yiye |
|---|---|
| Nnuan a ɛda adi pefee sɛ lactose wom | |
| Nufusu ne nufusu a wɔde yɛ nneɛma | Nufusu, yogurt, kyiisi, cream cheese, ice cream, nufusu a wɔayam |
| Nnuan a ebia lactose a ahintaw wom | |
| Nneɛma a wɔde yɛ paanoo | Abodoo, keeki, bisket, kukisi a wɔde afra |
| Nnuan a wɔayɛ ho adwuma | Nam a wɔayɛ, soup a wɔde yɛ ntɛm, ɛmo a wɔde afra ntɛm ara, salad dressings, margarine |
| Nneɛma a wɔakyerɛw so sɛ "Non-dairy". | Ebia nneɛma bi a wɔde nufusu ayɛ na ɛwɔ creamers a "ɛnyɛ nufusu" ne whipped toppings bi mpo mu. |
Sɛ worekenkan nkyerɛwde bi a, hwehwɛ nsɛmfua yi pɔtee:
- Whey
- Curds a wɔde yɛ aduru
- Nufusu a wɔde yɛ nneɛma foforo
- Nufusu a ɛyɛ den a ɛyɛ dry
- Nufusu a ɛyɛ dry a srade nnim
Nea ɛyɛ nwonwa no, nnuru a yɛnom no bi betumi ayɛ nea lactose wom . Nnuru a wɔde siw awo ano ne nnuru bi a wɔde siw yafunu mu mpo wɔ lactose bi. Enti ansa na wobɛnom aduru foforo biara no, ɛho hia paa sɛ wubisa wo duruyɛfo sɛ ebia lactose wɔ mu anaa.
Ɔkwan bɛn so na wobetumi adi calcium ahiade ho dwuma a wonni nufusu mu nneɛma?
Ɔhaw akɛse biako a yehyia bere a yɛretwitwa nufusu mu ne sɛnea yebenya calcium dodow a ɛfata. Sɛnea wunim no, calcium ho hia na ama yɛn nnompe akɔ so ayɛ den. Calcium nso ho hia na ama yɛabɔ yɛn ho ban afi nnompe mu yare, tebea a ɛma nnompe yɛ teateaa na ɛnyɛ den sɛ ebebubu bere a yɛrenyin no ho.
Nanso biribiara nni hɔ a ɛsɛ sɛ wusuro. Akwan bi wɔ hɔ a wobɛfa so anya calcium a ɛdɔɔso a nufusu nka ho.
- Nnuadewa ne nhabannuru a ɛyɛ ahabammono: nneɛma te sɛ spinach, kale, collard greens, ne broccoli.
- Mpataa: Mpataa te sɛ salmon ne tuna (mpataa nketewa te sɛ sardines ne halibut nso ye yiye sɛ wubetumi de kyɛnsee adi a).
- Nnuadewa ne nnuadewa: soya, bankye, chickpeas, atoko.
- Nnuan a wɔde calcium aka ho: Mprempren nneɛma bi wɔ gua so a wɔde calcium aka ho, te sɛ soya nufusu a wɔde calcium ahyɛ mu ma ne almond nufusu.
- Akutu a wɔfrɛ no oranges
Ade foforo ne sɛ mmoawa a wɔte ase (amammerɛ a ɛyɛ nnam) a ɛwɔ yogurt mu no betumi ama ayɛ mmerɛw ama nnipa binom a wɔn ho yɛ wɔn naa wɔ lactose ho sɛ wɔbɛyam yogurt, efisɛ saa mmoawa no ankasa boa ma wɔyam lactose.
Sɛ yɛreka calcium ho asɛm a, foforo nso wɔ hɔ a werɛ remfi da. Ɛno ne Vitamin D. Vitamin D boa nipadua no ma ɛtwe calcium yiye. Nufusu yɛ Vitamin D fibea pa Enti, sɛ wotew nufusu a wudi so a, ɛsɛ sɛ wohwɛ yiye wɔ Vitamin D nso ho.Ɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa na bisa sɛ wuhia calcium ne Vitamin D a wode bɛma wo anaa.
Nkrasɛm a Wɔde Kɔ Fie
- Lactose a wontumi nnyina ano yɛ tebea a abu so na wotumi di ho dwuma. Ɛnyɛ yare a emu yɛ den.
- Eyi fi nipadua no mu lactase enzyme a ehia na ama wɔatumi ayam lactose a ɛwɔ nufusu mu nnuan mu no so tew.
- Ɛnyɛ nufusu, yogurt, ne ice cream nko na wobetumi de lactose asie, na mmom wobetumi de asie nneɛma te sɛ paanoo, bisket, ne nnuan a wɔayɛ ho adwuma nso mu. Enti fa nyɛ wo su sɛ wobɛkenkan nkyerɛwde a wɔde kyerɛw nsɛm.
- Hwehwɛ nea ɛyɛ adwuma ma wo. Ebia wuntumi nnya nufusu, nanso wubetumi adi nneɛma te sɛ yogurt ne cheese kakraa bi.
- Sɛ woretew nufusu mu nnuan so a, mma wo werɛ mmfi sɛ wobɛma wo nipadua no anya calcium a ehia afi nneɛma te sɛ nhabannuru a ɛyɛ ahabammono, mpataa nketewa, ne nnuaba mu.
- Sɛ wowɔ wo haw bi wɔ wo sɛnkyerɛnne ahorow ho anaasɛ ansa na wobɛnom nnuru biara a wɔde ka wo ho a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn.
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