Ke ʻeha nei hoʻi kou ʻōpū ke inu ʻoe i ka waiū? E aʻo pono kākou e pili ana i ka lactose intolerance!

Ua haʻi aku anei kāu kauka iā ʻoe ʻaʻole hiki iā ʻoe ke ʻai i nā huahana waiū, ʻo ia hoʻi, he 'lactose intolerance' kou? I kou lohe ʻana i kēlā, ua manaʻo paha ʻoe, "ʻĀ, a laila ʻaʻole au e inu hou i kahi kī waiū a i ʻole kahi ʻāpana ice cream." ʻOiaʻiʻo, makaʻu mua ka poʻe he nui e pono lākou e hoʻopau i nā huahana waiū a pau mai ko lākou ola. Akā ʻo ka ʻoiaʻiʻo, ʻaʻole ia ka hihia. Inā ʻoe e hoʻāʻo iki, e ʻike ʻoe hiki iā ʻoe ke hauʻoli i nā huahana waiū i nā nui liʻiliʻi me ka ʻole o ka hōʻeha ʻana i kou kino.

No ke aha e loaʻa ai iaʻu nā pilikia ʻōpū ke inu au i kēia waiū?

I ka ʻōlelo maʻalahi, aia i loko o ka waiū a me nā huahana waiū kahi ʻano kō i kapa ʻia ʻo 'Lactose'. Loaʻa i ko mākou kino kahi enzyme i kapa ʻia ʻo 'Lactase'. E like me ke kī e wehe ana i kahi laka, kōkua kēia enzyme lactase i ka wāwahi ʻana i ke kō i kapa ʻia ʻo lactose a hoʻoheheʻe iā ia. I kēia manawa, inā he lactose intolerance kou, ʻo ia hoʻi, ʻaʻole nui ka hana a kou kino, a ʻaʻohe paha, o kēia enzyme lactase.

He aha ka mea e hana ʻia? Ke ʻai ʻoe i ka waiū, hele kēlā lactose i hoʻoheheʻe ʻole ʻia i lalo o kou ʻōpū. Ma laila, hui pū ia me nā bacteria a hoʻoulu i kēia mau pilikia iā ʻoe.

• Pehu ʻana
• Kinoea
• ʻEha ʻōpū a me nā ʻūpā
• Ka maʻi pākī
• Ka luaʻi

ʻIke pinepine ʻia kēia mau hōʻailona ma waena o 30 mau minuke a me 2 mau hola ma hope o ka ʻai ʻana i ka huahana waiū.

Ua like anei ia no nā kānaka a pau? Pehea ka ʻino nou?

ʻAʻole. ʻOkoʻa kēia mai kēlā kanaka a kēia kanaka. Hiki i kekahi poʻe ke paʻakikī i ka inu ʻana i kahi kīʻaha kī waiū. ʻAʻohe pilikia o kekahi poʻe i ka ʻai ʻana i ka yogurt. ʻO ke kumu nui o kēia ʻokoʻa, ʻo ia ka nui o ka enzyme lactase a kou kino e hana ai. Hoʻoholo nui ʻia kēia e ko kākou mau genes.

ʻO ka nūhou maikaʻi, ua hoʻomaʻamaʻa ke kino o kekahi poʻe i kēia i ka hala ʻana o ka manawa. ʻO ke ʻano kēia inā ʻoe e hoʻohui mālie i ka waiū i kāu meaʻai, ma nā ʻāpana liʻiliʻi loa, e hoʻoulu ʻia paha kou kino e hana i kekahi o ka enzyme lactase. I ka hala ʻana o ka manawa, e emi iho paha kāu mau hōʻailona.

Eia nō naʻe, inā pilikia nui ʻoe i ka ʻai ʻana i nā waiū liʻiliʻi, pono ʻoe e kamaʻilio me kāu kauka, no ka mea, pono paha ʻoe e noʻonoʻo i nā ala ʻē aʻe e loaʻa ai ka calcium a me ka wikamina D e pono ai kou kino.

Pehea ʻoe e ʻike ai i ka nui kūpono nou?

Ua like ia me ka hana mākaʻi. Pono ʻoe e ʻimi i ka mea e pono ai no kou kino a me ka nui. ʻO ke ala maʻalahi loa, ʻo ia ka mālama ʻana i kahi puke moʻolelo meaʻai . E kiʻi i kahi puke liʻiliʻi a kākau i kāu mea e ʻai ai i kēlā me kēia lā, ʻoiai nā meaʻai waiū, ka nui, a me nā hōʻailona āu e loaʻa ai ma hope o ka ʻai ʻana iā lākou. I ka hala ʻana o ka manawa, e hoʻomaka ʻoe e ʻike i kahi ʻano.

E hana kākou i kēia ma kēlā me kēia ʻanuʻu:

1. E hoʻāʻo i hoʻokahi mea i ka manawa: Inā ʻaʻole ʻoe maopopo i ka meaʻai e hoʻonāukiuki nei iā ʻoe, e hoʻāʻo i hoʻokahi meaʻai waiū i ka manawa. Eia kekahi laʻana, e hoʻāʻo e inu i ka hapalua kīʻaha o ka waiū bipi i kēia lā. E nānā inā ʻike ʻoe i kekahi ʻeha i loko o nā hola ʻelua e hiki mai ana.

2. E hoʻoholo i ka nui: Inā ʻoluʻolu ʻoe me ka hapalua kīʻaha, e hoʻāʻo e hoʻonui iki i ka nui i ka lā aʻe. Hiki paha iā ʻoe ke maikaʻi me hoʻokahi kīʻaha, akā hiki ke paʻakikī ke inu ma mua o hoʻokahi kīʻaha i ka manawa hoʻokahi. No laila, hoʻokahi kīʻaha kou palena.

3. E hōʻemi i ka nui inā hoʻopilikia: Inā hōʻike kahi meaʻai iā ʻoe i nā hōʻailona, ​​​​e hoʻāʻo e ʻai i kahi liʻiliʻi ma mua o ka hōʻoki loa ʻana. Malia paha he mea hoʻopilikia kahi ʻāpana tīhi, akā hiki i kahi tīhi liʻiliʻi ke kōkua.

4. E hoʻāʻo i kahi meaʻai ʻē aʻe: Ke loaʻa iā ʻoe ka palena no hoʻokahi meaʻai, e hoʻāʻo i kēia hoʻāʻo me kahi meaʻai ʻē aʻe (e.g. yogurt).

ʻEhia ka nui o ka lactose i loko o nā meaʻai waiū like ʻole?

ʻAʻole like ka nui o ka lactose i loko o nā huahana waiū a pau. Nui ka lactose i loko o kekahi, a ʻo kekahi he liʻiliʻi loa. ʻO ka loaʻa ʻana o kahi manaʻo maʻalahi o kēia e maʻalahi ai iā ʻoe ke koho.

ʻIke ʻoe, ʻo nā mea e like me ka tīhi, ʻoiai ka tīhi kahiko, he haʻahaʻa loa i ka lactose. A loaʻa i ka yogurt nā bacteria maikaʻi. Kōkua kēia mau bacteria i ka hoʻoheheʻe ʻana i ka lactose, no laila hiki i kekahi poʻe ke ʻai i ka yogurt ʻoiai inā ʻaʻole hiki iā lākou ke inu i ka waiū.

E noʻonoʻo hoʻi i kou mau iwi! Kalipuna a me ka Wikamina D

ʻO ka pilikia nui i ka wā e hōʻoki ai i nā mea hana waiū ʻo ia ka nele o ka calcium a me ka wikamina D e pono ai ke kino.ʻAʻole lawa. He mea nui kēia mau mea ʻelua no ka mālama ʻana i ko kākou mau iwi a me nā niho i ikaika. Inā ʻaʻole lawa ka calcium i ka wā lōʻihi, hoʻonui mākou i ko mākou pilikia o ka loaʻa ʻana o kahi maʻi i kapa ʻia ʻo osteoporosis, kahi e lilo ai nā iwi i lahilahi a haki maʻalahi.

No laila, inā ʻoe e hōʻemi ana i nā huahana waiū, he mea nui e loaʻa kēia mau meaʻai mai nā kumu ʻē aʻe.

Nā meaʻai ʻē aʻe i waiwai i ka calcium

Nā ala e loaʻa ai ka Vitamin D

Inā ʻaʻole hiki iā ʻoe ke loaʻa ka nui āu e pono ai mai kēia mau meaʻai, e nīnau i kāu kauka inā pono ʻoe e lawe i nā mea hoʻopihapiha calcium a me ka wikamina D.