So wo yafunu nso yɛ wo yaw bere a wonom nufusu no? Momma yensua lactose a wontumi nnyina ano ho ade pɛpɛɛpɛ!

So wo duruyɛfo aka akyerɛ wo sɛ wuntumi nwe nufusu mu nneɛma, kyerɛ sɛ, wowɔ ‘lactose a wontumi nnyina ano’? Bere a wotee saa no, ebia wususuwii sɛ, "Oo, afei merennom nufusu tii anaa ice cream asinasin bio da." Nokwarem no, mfiase no nnipa pii suro sɛ ebehia sɛ woyi nufusu mu nneɛma nyinaa fi wɔn asetra mu. Nanso nokwasɛm ne sɛ, ɛnte saa. Sɛ wosɔ hwɛ kakra a, wubehu sɛ wubetumi anya nufusu mu nneɛma kakraa bi mu anigye a ɛrempira wo nipadua.

Dɛn nti na me yafunu mu haw bere a menom nufusu yi?

Sɛ yɛbɛka no tiawa a, nufusu ne nufusu mu nneɛma wɔ asikre bi a wɔfrɛ no ‘Lactose’. Yɛn nipadua wɔ enzyme bi a wɔfrɛ no ‘Lactase’. Sɛnea safe bue apon mu no, saa ara na saa lactase enzyme yi boa ma asikre a wɔfrɛ no lactose no mu paapae na ɛyam. Afei, sɛ wowɔ lactose a wontumi nnye ntom a, ɛkyerɛ sɛ wo nipadua no ntumi nyɛ saa lactase enzyme yi kakraa bi pɛ, anaasɛ ebia ɛnnyɛ biara.

Dɛn na ɛba saa bere no? Sɛ wudi nufusu a, saa lactose a ɛnyam no fa wo dwensɔtwaa mu. Ɛhɔ no, ɛne mmoawa bom na ɛde ɔhaw ahorow yi ba wo so.

• Nneɛma a ɛho ayɛ fĩ
• Gas a wɔde yɛ adwuma
• Yafunu mu yaw ne akisikuru
• Ayamtuo
• Abofono

Mpɛn pii no, saa sɛnkyerɛnne ahorow yi da adi wɔ simma 30 kosi nnɔnhwerew 2 bere a wɔadi nufusu bi akyi.

So ɛte saa ara wɔ obiara fam? Ɛyɛ bɔne dɛn ma wo?

Dabi, eyi gu ahorow wɔ onipa biara mu. Ebia ɛbɛyɛ den ama nnipa binom sɛ wɔbɛnom nufusu tii kuruwa biako mpo. Ebia afoforo nso nni ɔhaw biara wɔ yogurt a wobedi mpo ho. Ade titiriw nti a nsonsonoe yi ba ne lactase enzyme dodow a wo nipadua no yɛ. Yɛn awosu mu nkwaadɔm na ɛkyerɛ eyi kɛse.

Asɛmpa no ne sɛ bere kɔ so no, nnipa binom nipadua yɛ nsakrae ma ɛne eyi hyia. Eyi kyerɛ sɛ sɛ wode nkakrankakra, kakraa bi pɛ, de nufusu ka w’aduan ho a, ebia ɛbɛkanyan wo nipadua ma ayɛ lactase enzyme no bi. Bere kɔ so no, ebia wo sɛnkyerɛnne ahorow no so bɛtew mpo.

Nanso, sɛ ɛyɛ den ma wo kɛse sɛ wubedi nufusu kakraa bi mpo a, akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa, efisɛ ebia ebehia sɛ wususuw akwan foforo a wobɛfa so anya calcium ne vitamin D a wo nipadua hia no ho.

Wobɛyɛ dɛn ahu ne kɛse a ɛfata ama wo?

Ɛte sɛ detective adwuma. Ɛsɛ sɛ wohwehwɛ nea ɛyɛ adwuma ma wo nipadua ne dodow a ɛyɛ adwuma. Ɔkwan a ɛyɛ mmerɛw sen biara ne sɛ wobɛkyerɛw aduan ho kyerɛwtohɔ . Nya nhoma ketewa bi a wode kyerɛw nsɛm na kyerɛw nea wudi da biara, titiriw nufusu mu nnuan, dodow, ne sɛnkyerɛnne ahorow a wunya bere a woadi awie no to hɔ. Bere kɔ so no, wubefi ase ahu nhwɛso bi.

Momma yɛnyɛ eyi anammɔn biara:

1. Sɔ ade biako hwɛ bere koro mu: Sɛ wunnim aduan a ɛrema wo ho nyɛ wo dɛ a, sɔ nufusu aduan biako hwɛ bere koro mu. Sɛ nhwɛso no, bɔ mmɔden sɛ wobɛnom nantwi nufusu kuruwa fã nnɛ. Hwɛ sɛ wote nka sɛ wo ho nyɛ wo dɛ wɔ nnɔnhwerew abien a edi hɔ no mu anaa.

2. Si dodow no ho gyinae: Sɛ wo ho ye sɛ wobɛnom kuruwa fã a, bɔ mmɔden sɛ wobɛma dodow no akɔ soro kakra da a edi hɔ no. Ebia wo ho ye wɔ kuruwa biako mu, nanso ebetumi ayɛ den sɛ wobɛnom bɛboro kuruwa biako bere koro mu. Enti, kuruwa biako ne wo anohyeto.

3. Tew dodow no so sɛ ɛhaw adwene a: Sɛ aduan bi ma wunya yare no ho sɛnkyerɛnne a, bɔ mmɔden sɛ wubedi kakraa bi koraa ansa na woatwitwa koraa. Ebia kyiisi bi haw, nanso kyiisi kakra betumi aboa.

4. Sɔ aduan foforo hwɛ: Sɛ wuhu wo anohyeto wɔ aduan biako ho wie a, sɔ sɔhwɛ yi hwɛ wɔ aduan foforo (e.g. yogurt) ho.

Lactose dodow ahe na ɛwɔ nufusu mu nnuan ahorow mu?

Ɛnyɛ nufusu nyinaa na lactose dodow yɛ pɛ. Ebinom wɔ pii, bere a ebinom nso kura kakraa bi pɛ. Sɛ wunya eyi ho adwene a ɛnyɛ den a, ɛbɛma ayɛ mmerɛw ama wo sɛ wobɛpaw.

Woahu, nneɛma te sɛ kyiisi, titiriw kyiisi a akyɛ no, lactose sua koraa. Na mmoawa pa wɔ yogurt mu. Saa mmoawa yi boa ma wɔyam lactose, enti sɛ nnipa binom ntumi nnom nufusu mpo a, wotumi di yogurt.

Susuw wo nnompe nso ho! Calcium ne Vitamin D a ɛwɔ nipadua no mu

Ɔhaw kɛse a ɛba bere a wɔretwitwa nufusu mu ne calcium ne vitamin D a nipadua no hia a enni hɔ.Sɛ wonnya nea ɛdɔɔso. Eyinom abien nyinaa ho hia na ama yɛn nnompe ne yɛn sẽ ayɛ den. Sɛ yɛannya calcium a ɛdɔɔso bere tenten a, yɛma asiane a ɛwɔ hɔ sɛ yebenya tebea bi a wɔfrɛ no nnompe mu yare a ɛma nnompe yɛ teateaa na ɛbubu ntɛmntɛm no yɛ kɛse.

Enti, sɛ woretew nufusu so a, ɛho hia sɛ wunya saa aduannuru yi fi mmeae afoforo.

Nnuan afoforo a calcium pii wom

Akwan a wobɛfa so anya Vitamin D

Sɛ wuntumi nnya dodow a wuhia mfi saa nnuan yi mu a, bisa wo duruyɛfo sɛ ebia ɛsɛ sɛ wonom calcium ne vitamin D a wɔde ma anaa.