Ɛtɔ da bi a, sɛ yɛnom nufusu kuruwa anaa nufusu tii a ɛyɛ dɛ a, yɛte nka sɛ ɛyɛ nwonwa kakra wɔ yɛn yafunu mu bere tiaa bi akyi, ɛnte saa? Ɛte sɛ nea yɛn yafunu ayɛ ma, yɛn yafunu yɛ yɛn yaw, anaasɛ mframa ahyɛ yɛn yafunu mu ma. So woanya saa osuahu yi? Sɛ saa a, saa asɛm yi bɛyɛ nea ɛho hia wo paa. Ɛnnɛ yɛreka biribi a nnipa pii wɔ, nanso wonnim ho asɛm. Ɛno ne lactose a wontumi nnyina ano.
Sɛ yɛbɛka no tiawa a, dɛn ne lactose a wontumi nnyina ano?
Okay, momma yɛnkyerɛkyerɛ eyi mu tiawa. Asikre bi wɔ hɔ a efi awosu mu wɔ nufusu ne nufusu mu nneɛma mu (te sɛ yogurt, kyiisi, ice cream). Eyi ne nea yɛfrɛ no lactose .
Sɛ asikre a wɔfrɛ no lactose yi betumi atwe yɛn nipadua no a, ɛsɛ sɛ yedi kan yam. Ɛne sɛ, ɛsɛ sɛ wɔkyekyɛ mu nketenkete. Nea ɛbɛyɛ na yɛatumi ayɛ eyi no, wɔyɛ enzyme bi wɔ yɛn dwensɔtwaa ketewa no mu, kyerɛ sɛ, dwensɔtwaa ketewa no mu. Wɔfrɛ no lactase .
Obi a ontumi nnyina lactose ano no ntumi nyɛ saa enzyme a wɔfrɛ no lactase yi a ɛdɔɔso wɔ wɔn nipadua mu. Enti dɛn na ɛba saa bere no? Sɛ yɛnom nufusu a, asikre a wɔfrɛ no lactose no nsɛe na ɛnyam yiye na ɛfa dwensɔtwaa no mu. Ɛno ne bere a sɛnkyerɛnne ahorow a yɛadi kan aka ho asɛm, te sɛ yafunu mu akisikuru, akisikuru, gas, ne ɛtɔ mmere bi a akisikuru , ba.
So eyi yɛ nufusu ho akisikuru? Dabi, ɛno yɛ adwene a ɛnteɛ!
Ɛha na nnipa pii adwene tu fra. Lactose a wontumi nnyina ano nyɛ nufusu ho akisikuru. Eyinom yɛ tebea abien a ɛsono emu biara koraa.
Nufusu ho akisikuru yɛ yɛn nipadua no mu tumi a ɛko tia nyarewa no yɛ ade boro so wɔ protein ahorow a ɛwɔ nufusu mu no ho. Ebetumi de yare no ho sɛnkyerɛnne a emu yɛ den te sɛ honam ani akisikuru, akisikuru, ahome a ɛyɛ den, ne mogya mmoroso a ɛba fam aba. Ɛtɔ mmere bi a ebetumi de nkwa ato asiane mu.
Lactose a wontumi nnye ntom no yɛ aduan mu haw. Ɛwom sɛ ebetumi ayɛ nea ɛnyɛ dɛ de, nanso ɛnyɛ nea ɛde nkwa to asiane mu te sɛ akisikuru.
Enti, sɛ wowɔ saa sɛnkyerɛnne ahorow yi a, ɛho hia yiye sɛ wobɛkɔ wo duruyɛfo nkyɛn na wahu sɛ ɛyɛ akisikuru anaasɛ nea wontumi nnyina ano, efisɛ afotu ne ayaresa a wɔde ma wɔ tebea abien yi ho no yɛ soronko koraa.
Enti merentumi nnom nufusu bio da?
Ebia asɛmmisa yi wɔ w’adwene nso. Asɛmpa no ne sɛ, mpɛn pii no ɛho nhia sɛ wugyae nufu a woma no koraa.
Wɔahu sɛ nnipa dodow no ara a wontumi nnye lactose ano no tumi gyina nufusu bɛyɛ kuruwa biako (bɛyɛ mililita 240) ano da biara, nanso eyi gu ahorow wɔ onipa biara mu.
Wubetumi asɔ nneɛma yi bi ahwɛ:
- Fi ase fa kakraa bi: Sɛ́ anka wobɛnom nufusu kuruwa kɛse prɛko pɛ no, fa kuruwa biako anaa nea ɛte saa fi ase, te sɛ kuruwa fã.
- Nom ka aduan ho: Sɛ wonom nufusu ka adidi ho a, ebetumi aboa ma aduan no mu ayɛ brɛoo, na ɛno betumi atew ɔhaw no so.
- Lactase aduru: Wobetumi anya lactase aduru anaa aduru a wɔde hyɛ nipadua mu wɔ nnurutɔnbea ahorow. Sɛ wonom biako ansa na woadi nufusu a, ɛma nipadua no nya enzyme a ehia na ama lactose ayɛ no yam. Ɛyɛ papa sɛ wubebisa wo duruyɛfo no nsɛm pii ansa na wode eyinom adi dwuma.
Nneɛma bɛn na mewɔ de si nantwi nufusu ananmu?
Okay, afei momma yɛnhwɛ akwan foforo a yebetumi de adi dwuma sen sɛ yɛde nantwi nufusu a wɔde di dwuma daa bedi dwuma. Nneɛma pii wɔ hɔ a wɔde si ananmu a ɛtete saa wɔ gua so.
1. Nufusu a Lactose Nni Mu
Eyi ne ɔkwan a eye sen biara na ɛnyɛ den koraa. Eyinom yɛ nantwi nufusu a wɔde ma daa ankasa. Nanso bere a wɔreyɛ no, wɔde lactase enzyme a ehia na ama abubu lactose asikre no ka nufusu yi ho. Enti biribiara te sɛ dɛ, aduannuru, ne nea ɛkeka ho ne nufusu a wɔde ma daa no yɛ pɛ. Nanso yafunu mu yaw biara nni hɔ.
2. Nufusu a Wɔde Afifide Yɛ
Nea edi hɔ ne anonne a ɛnyɛ nufusu, a wɔde afifide ahorow na ɛyɛ. Sɛ worepaw eyinom a, ɛsɛ sɛ wohwɛ yiye wɔ ade ketewaa biako ho.
Hwɛ nea wɔakyerɛw so no hwɛ sɛ wɔde aduannuru te sɛ calcium ne vitamin D ahyɛ mu den anaa.Eyinom fi awosu mu nni aduannuru pii te sɛ nantwi nufusu.
Afei ma yɛnhwɛ saa ahorow yi mu biara.
| Nufusu su | Sɛnea ɛte ne sɛnea ɛyɛ dɛ | Nsɛntitiriw |
|---|---|---|
| Soya Nufusu | Ɛyɛ den kakra sen nantwi nufusu. Ɛwɔ kɔla a ɛyɛ krim kakra. | Eyi na protein dɔɔso sen biara wɔ nufusu a wɔde afifide ayɛ mu. Ɛyɛ ade a eye sen biara a wɔde besi nantwi nufusu ananmu. |
| Almond Nufusu a Wɔde Yɛ | Ɛwɔ ade a ɛyɛ den te sɛ nantwi nufusu. Ɛwɔ almond dɛ a ɛnyɛ anifere. | Protein a ɛwɔ mu no sua koraa, nanso ahorow bi wɔ hɔ a wɔde calcium, vitamin D, ne E aka ho. |
| Akutu Nufusu (Akutu Nufusu - Nsã) . | Ɛwɔ ade a ɛyɛ fɛ a ɛyɛ den na ɛyɛ krim. (Eyi nyɛ cottage cheese no ho asɛm, na mmom nea wonom). | Protein a ɛwɔ mu no sua. Ebetumi akura srade a ɛyɛ den te sɛ nantwi nufusu a ɛyɛ pɛ. |
| Aburow Nufusu | Ɛyɛ fitaa te sɛ nantwi nufusu, nanso ɛyɛ nsu a ɛyɛ dɛ na ɛyɛ dɛ. | Protein kakraa bi na ɛwom. Ɛnyɛ nea ɛfata koraa sɛ wɔyɛ nneɛma te sɛ sauces ne puddings. Ahorow ahorow bi wɔ hɔ a wɔde calcium aka ho. |
| Hemp Nufusu | Ɛyɛ den, na ɛtɔ mmere bi a ɛte sɛ nea ɛyɛ nnuadewa kakra. | Omega-3 srade a ɛma koma no yɛ den pii wom. Ɛwɔ protein bi nso, nanso calcium sua. |
Ade biako bio a ɛsɛ sɛ yɛma ɛtra yɛn adwenem. Ɛtɔ da bi a, saa nufusu a wɔde afifide ayɛ yi wɔ nneɛma te sɛ Guar Gum a wɔde ka ho ma ɛyɛ den. Eyi nso betumi ama nnipa binom ayɛ gas na wɔn ho ayɛ wɔn hyew. Enti sɛ wo yafunu ayɛ wo yaw bere a woanom nufusu a ɛte sɛɛ akyi a, hwɛ nneɛma a wɔde yɛ no.
So ɛsɛ sɛ mekɔ oduruyɛfo nkyɛn?
Yiw, koraa. Sɛnea madi kan aka no, ɛho hia yiye sɛ wuhu yiye sɛ ebia wowɔ lactose a wontumi nnye ntom, nufusu ho akisikuru, anaasɛ aduan mu yare foforo (e.g. Irritable Bowel Syndrome).
Ebia wo duruyɛfo bedi kan abisa wo wo yare no ho sɛnkyerɛnne ahorow ho asɛm na afei wakyerɛ wo sɛ gyae nufusu ne nufusu mu nneɛma a wudi koraa bere tiaa bi. Wobetumi nso ayɛ nhwehwɛmu ahorow bi de asi tebea no so dua sɛ ɛho hia a.
Enti, sɛ́ anka wobɛhwehwɛ wo ho mu no, kɔ oduruyɛfo nkyɛn na nya afotu a ɛfata. Afei wubetumi akura aduan a ahoɔden wom mu a worenhyia ɔhaw yi.
Nkrasɛm a Wɔde Kɔ Fie
- Lactose a wontumi nnye ntom ne asikre (lactose) a entumi nnye nufusu mu, na ɛnyɛ nufusu ho akisikuru. Ɛsono abien no koraa.
- Yafunu mu yaw, ɔfe, ne gas ne sɛnkyerɛnne a ɛtaa ba.
- Nnipa dodow no ara tumi gyina nufusu kakraa bi (e.g. kuruwa 1/2) ano bere a wodidi ka ho.
- Nufusu a lactose nnim yɛ ade pa a wubetumi apaw. Afei nso, nneɛma a wɔde afifide yɛ te sɛ soya, almond, ne akutu nufusu wɔ hɔ.
- Sɛ worepaw nufusu a wɔde afifide ayɛ a, ɛho hia sɛ wopaw nea wɔde calcium ne vitamin D ahyɛ mu den.
- Sɛ wowɔ saa sɛnkyerɛnne ahorow yi a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ma wahu yare no yiye na wama no afotu.
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