So nufusu a wobɛnom no ma woyare kosi wo yafunu mu? Momma yɛnka Lactose Intolerance ho asɛm!

So wote nka sɛ wo yafunu ayɛ wo yaw, wote nka sɛ wo ho ayɛ wo ma, anaasɛ wo yafunu yɛ wo yaw bere a woanom nufusu kuruwa biako, adi yogurt, anaa woadi kyiisi bi awie no? Ebia wubenya akisikuru nso. Eyi yɛ ɔhaw a nnipa pii wɔ wɔ yɛn man yi mu. Ɛnyɛ nea asiane wom, nanso ebetumi ahyɛ no abufuw kɛse. Ɛnnɛ yɛreka tebea bi a wɔfrɛ no `(Lactose Intolerance)` a ebia ɛno na ɛde eyi ba ho asɛm.

Dɛn ne Lactose?

Sɛ yɛbɛka no tiawa a, lactose yɛ asikre bi a efi awosu mu wɔ nufusu ne nufusu mu.

Yɛn nipadua no de enzyme bi a wɔfrɛ no `lactase` di dwuma de bubu asikre a wɔfrɛ no lactose yi mu, kyerɛ sɛ, ɛyam, na ɛtwetwe kɔ nipadua no mu. Fa no sɛ lactose yɛ birikisi kɛse. Lactase te sɛ hama a ɛbubu saa birikisi no. Sɛ hama yi nni hɔ a, wontumi mmubu birikisi no mu nketenkete. Saa ara nso na sɛ lactase enzyme no nni yɛn nipadua mu sɛnea ɛsɛ, titiriw wɔ dwensɔtwaa ketewa no mu a, lactose ntumi nnye. Ɛno ne nea ɛto nnipa a wɔwɔ `lactose intolerance`.

Nea ɛho hia ne sɛ, eyi nyɛ nufusu ho akisikuru. Allergy yɛ biribi a ɛfa yɛn nipadua mu ahoɔden a ɛko tia nyarewa ho. Nanso lactose a wontumi nnyina ano no yɛ ɔhaw a ɛfa aduan a wɔyam no ho.

Dɛn na ɛkɔ so ankasa wɔ nipadua no mu?

Mpɛn pii no, sɛ yɛnom nufusu a, lactose a ɛwɔ mu no, lactase enzyme no paapae wɔ yɛn dwensɔtwaa ketewa no mu na ɛtwetwe kɔ nipadua no mu.

Nanso esiane sɛ obi a ɔwɔ `lactose intolerance` nni lactase a ɛdɔɔso wɔ ne nipadua mu nti, saa lactose yi kɔ dwensɔtwaa kɛse/akisikuru no mu tẽẽ a wɔanwene. Saa lactose yi ne mmoawa a wɔte hɔ a wɔwɔ hɔ no bom na ɛkɔ `fermentation` mu. Ɛyɛ saa adeyɛ yi nti na yɛn ho nyɛ yɛn dɛ.

• Gas a wɔde yɛ adwuma
• Nneɛma a ɛho ayɛ fĩ
• Ayamtuo

Ɛno nti na saa sɛnkyerɛnne ahorow yi ba no. Ɛwom sɛ saa sɛnkyerɛnne ahorow yi betumi ahaw wo de, nanso ɛnyɛ tebea a ɛde wo nkwa to asiane mu. Nnipa pii betumi adi saa sɛnkyerɛnne ahorow yi so denam wɔn aduan a wɔbɛsakra na wɔato lactose dodow a wɔnom no ano hye so.

Dɛn ne nneɛma atitiriw a ɛma obi ntumi nnyina lactose ano?

Wobetumi akyekyɛ tebea yi mu ayɛ no ahorow atitiriw pii a egyina sɛnea ɛba so. Ɛbɛyɛ mmerɛw ama wo sɛ wobɛte eyi ase sɛ wohwɛ pon bi a.

Wobɛyɛ dɛn ahu sɛ wowɔ eyi?

Sɛ wowɔ saa sɛnkyerɛnne ahorow yi a, wubetumi adi kan ayɛ wo ho nhwehwɛmu kakra.

Nanso, ɛbɛyɛ papa sɛ wobɛkɔ wo duruyɛfo nkyɛn na wahu yare no pɛpɛɛpɛ. Wo duruyɛfo bebisa wo nsɛm na sɛ ɛho hia a, ɔhyɛ sɛ wɔnyɛ nhwehwɛmu bi.

Aduruyɛ mu nhwehwɛmu ahorow

Sɔhwɛ ahorow pii wɔ hɔ a wɔde si tebea yi so dua.

• Ɔhome mu Sɔhwɛ:Wɔ sɔhwɛ yi mu no, wonom nsu bi a lactose wom na afei wosusuw hydrogen mframa dodow a ɛwɔ wo home mu nnɔnhwerew pii. Sɛ wɔanwe lactose a, mmoawa a wɔwɔ dwensɔtwaa kɛse no mu no ma hydrogen mframa. Wɔtwe saa mframa yi kɔ mogya no mu na wɔhome fa ahurututu no mu. Hydrogen a ɛdɔɔso wɔ wo home mu no yɛ sɛnkyerɛnne a ɛkyerɛ sɛ wuntumi nnyina lactose ano.
• Mogya mu Nhwehwɛmu: Eyi nso hwehwɛ sɛ wobɛnom nsu a lactose wom na afei woahwɛ asikre dodow a ɛwɔ wo mogya mu nnɔnhwerew kakraa bi. Sɛ wɔreyam lactose no yiye a, ɛsɛ sɛ asikre dodow a ɛwɔ wo mogya mu no kɔ soro. Sɛ ɛnte saa a, ɛkyerɛ sɛ wɔrenwe lactose no.
• Stool Acidity Test: Wɔtaa yɛ eyi ma mmofra nkumaa ne nkokoaa. Lactose a wɔannye no ma acid a ɛwɔ nsu mu no yɛ kɛse. Wobetumi ahu tebea yi denam sɔhwɛ a wɔbɛsɔ ahwɛ so.

Ɔkwan bɛn so na wɔbɛsa yare na wɔadi ho dwuma?

Ɛwom sɛ "aduru" pɔtee biara nni hɔ a wɔde sa eyi de, nanso wobetumi adi so yiye denam w'asetra kwan ne w'adidi su a wobɛsakra so.

1. To lactose a wudi no ano hye: Ɛho nhia sɛ wutwa nufusu mu koraa. Nnipa binom tumi gyina nufusu kakraa bi te sɛ yogurt ano, titiriw bere a wɔde ka nnuan afoforo ho no, na ebetumi aboa ma ɔhaw no so atew.

2. Nufusu mu nnuan bi ye sen afoforo: Ɛnyɛ den sɛ wobɛyam. Sɛ nhwɛso no, lactose sua wɔ kyiisi a ɛyɛ den mu. Afei nso, ɛnyɛ den sɛ wobɛyam yogurt esiane mmoawa a wɔte ase (probiotics) nti.

3. Nneɛma a Lactose nnim: Seesei yɛwɔ nufusu ne yogurt nneɛma a `lactose nnim` a wobetumi anya wɔ yɛn aguadidan akɛse mu. Eyinom dɛ te sɛ nufusu a wɔnom daa, nanso wɔayi lactose no afi mu.

4. Nnuan foforo: Akwan foforo wɔ hɔ a wubetumi afa so anya calcium ne vitamin D sen nufusu.

• Soya nufusu, almond nufusu, akutu nufusu
• Nnuadewa a ɛyɛ ahabammono tuntum te sɛ kale ne spinach
• Mpataa a srade wom te sɛ salmon ne tuna
• Nnuadewa te sɛ almond, bankye a ayow, ne chickpeas
• Tofu `(Tofu)`

Hwɛ yiye wɔ lactose a ahintaw nso ho!

Wɔ nufusu ne nufusu mu nneɛma akyi no, ebia nnuan pii a yensusuw ho no wɔ lactose. Enti fa yɛ wo su sɛ wobɛkenkan nea wɔakyerɛw so ansa na woatɔ biribiara.

• Nneɛma a wɔde yɛ paanoo (abodoo, keeki) .
• Nnuan a wɔayɛ, nnuan nketenkete
• Sauce ne salad dressings bi
• Wɔde lactose nso di dwuma sɛ ade a wɔde hyɛ vitamin ne nnuru bi mu ma. Ɛho hia sɛ wubisa wo duruyɛfo sɛ ebia nnuru a worenom no wɔ lactose anaa.

Sɛ wowɔ nsɛmmisa foforo bi fa eyi ho, anaasɛ wuhia afotu wɔ w’aduan ho a, wo ne wo duruyɛfo nkasa.