Yu kin gɛt bɛlɛ prɔblɛm afta yu dɔn drink milk? Dis kin bi we pɔsin nɔ de tek laktɔs.

Yu kin fil sɔntin we strenj ɔ we nɔ fayn na yu bɛlɛ afta yu dɔn drink wan glas milk ɔ it wan fayn kɔp yogɔt? Yu kin fil ful, sɔntɛm yu bɛlɛ de at, ɔ yu nid fɔ go na di bafa kwik kwik wan? Dis na prɔblɛm we bɔku pan wi na Sri Lanka gɛt. Di rizin fɔ dis kin simpul pas aw yu tink. Tide wi de tɔk bɔt dis sik we de afɛkt bɔku pipul dɛn, bɔt dɛn nɔ no am fayn fayn wan, dat na di laktɔs intolɛreshɔn.

Wetin rili na di laktɔs intolɛreshɔn?

Fɔ tɔk am simpul wan, dis min se wi bɔdi nɔ kin ebul fɔ dayjɛst laktɔs fayn fayn wan, we na wan natura l shuga we de insay milk ɛn tin dɛn we dɛn mek wit milk.

Tink bɔt am dis we. We wi de it dairy, di shuga we de insay we dɛn kɔl laktɔz, nid fɔ brok ɛn dayjɛst na wi smɔl intestinal. Wi gɛt spɛshal ɛnzaym na wi bɔdi we de ɛp fɔ du dis wok. Dɛn kɔl am laktas . Naw yu gɛt di aidia, nɔto so? Laktaz nid fכ digεst laktos.

Pɔsin we nɔ de gri fɔ tek laktɔs de mek smɔl ɔ nɔ de mek laktɔs na in bɔdi. Wetin kin apin da tɛm de? di laktos we de kam insay di bכdi frכm di it dεm we dεn de it wit milk nכ de digεst. We dɛn nɔ digest am, ɔl di prɔblɛm dɛn we wi bin dɔn tɔk bɔt na di bɛlɛ kin apin.

Di kayn we aw dɛn sik ya kin tranga kin difrɛn frɔm wan pɔsin to ɔda pɔsin. Sɔm pipul kin gɛt smɔl diskɔmfɔt nɔmɔ, ɛn ɔda wan dɛn kin gɛt siriɔs sik. I dipen pan aw bɔku laktas yu bɔdi de mek.

Wetin mek di laktas na wi bɔdi de go dɔŋ?

Bɔku rizin dɛn kin de fɔ dis:

• I kin apin wit di ej: Dis kin apin to bɔku pipul dɛn. We wi yɔŋ, mɔ we wi de gi pikin bɔbi, wi bɔdi de mek bɔku laktas. Bɔt bɔku tɛm arawnd di ej we dɛn ol 5 ia, dis prodakshɔn kin bigin fɔ stɔp smɔl smɔl. Dis na nɔmal tin.
• Jεnεtiks: Na sכm pikin dεn kin bכn wit jεnεtik kכndyushכn we de mek dεn nכ de mek laktas. Dɛn pikin ya kin gɛt sɔm sayn dɛn lɛk fɔ blo afta dɛn dɔn drink milk.
• di pikin dεm we dεn bכn bifo tεm: di pikin dεm we dεn bכn bifo tεm kin nכ prodyuz inof laktas na dεn bכdi fכs. Bɔt dis sik kin dɔn as dɛn de ol.
• Ɔda mɛrɛsin dɛn: Sɔm mɛrɛsin kin pwɛl wi smɔl intestinal bak ɛn mek wi nɔ gɛt laktas. Fɔ ɛgzampul, tin dɛm lɛk siliya sik, Crohn’s disease, ɛn injury na di smɔl intestin kin mek dis.

Aw fɔ kɔntrol dɛn sik ya?

Tipikli, yu go nid fɔ wet 30 minit to 2 awa afta yu it wan dairy prodak.Di sayn dɛm kin apia bitwin dɛn. Di bɛst we fɔ kɔntrol dis na fɔ chenj di tin dɛn we yu de it. Bɔt dat nɔ min se yu fɔ stɔp fɔ it dairy kpatakpata.

Sɔntɛm yu gɛt prɔblɛm fɔ drink wan glas milk, bɔt wan pis chiz (especially cheddar, Swiss) nɔ kin bi prɔblɛm. Ɔ sɔntɛm yu gɛt yogɔt. Na sɔntin we yu fɔ tray fɔ du ɛn fɛnɔt fɔ yusɛf.

Ɔda ples dɛn usay dɛn kin ayd laktɔs

Bɔku pipul dɛn tink se na milk, yogɔt, ɛn ayskrim nɔmɔ dɛn kin si laktɔs. Bɔt di tru tin na dat, laktɔs kin ayd insay it dɛn we wi nɔ kin ivin tink bɔt. Na dat mek i rili impɔtant fɔ rid di lɛbl we yu de bay sɔntin na di stoa.

We yu de rid lɛbl, luk fɔ dɛn wɔd ya spɛshal wan:

• Whey
• Kɔd we dɛn kɔl Curds
• Milk bay-prɔdakt dɛn
• Dray milk sɔlid dɛn
• Dray milk paoda we nɔ gɛt fat

I sɔprayz fɔ no se sɔm pan di mɛrɛsin dɛn we wi kin tek kin gɛt laktɔs . Ivin bɔn kɔntrol pils ɛn sɔm bɛlɛ asid pils dɛn gɛt sɔm laktɔs. So bifo yu tek ɛni nyu mɛrɛsin, i rili impɔtant fɔ aks yu dɔktɔ if i gɛt laktɔs.

Aw fɔ mit di nid fɔ gɛt kalsiɔm we yu nɔ gɛt dairy prodakt?

Wan pan di big prɔblɛm dɛn we wi kin gɛt we wi de kɔt di dairy na aw fɔ gɛt di rayt amount of calcium. As yu no, kalsiɔm impɔtant fɔ mek wi bon dɛn strɔng. Kalsiɔm impɔtant bak fɔ protɛkt wi frɔm ɔstioporosis, we na wan sik we kin mek di bon dɛn kin tan ɛn i kin brok izi wan we wi de ol.

Bɔt natin nɔ de fɔ fred. We dɛn de fɔ gɛt inof kalsiɔm we yu nɔ gɛt dairy.

• Grin vɛjitebul ɛn ɔyl: tin dɛn lɛk spinach, kelɛ, kɔla grɛn, ɛn brɔkoli.
• Fish: Fish lek salmon en tuna (smol fish lek sadin en halibut tu gud gud wan if yu kin it dem wit fok).
• Nat ɛn flɛks: soya, bins, chikip, lentil.
• Fɔ it dɛn we gɛt kalsiɔm: Naw, prɔdak dɛn de na di makit we dɔn ad kalsiɔm, lɛk soya milk we gɛt kalsiɔm ɛn amɔnd milk.
• Ɔrɛnj dɛn

Wan ɔda tin na dat di layf baktri dɛm (aktiv kɔlchɔ) we de insay yogɔt kin mek am izi fɔ sɔm pipul dɛm we gɛt laktɔs alɛji fɔ dayjɛst yogɔt, bikɔs dɛn baktri dɛm sɛf de ɛp fɔ dayjɛst laktɔs.

We wi de tɔk bɔt kalsiɔm, ɔda wan de we pɔsin nɔ go fɔgɛt. Dat na Vitamin D. Vitamin D de ɛp di bɔdi fɔ tek di kalsiɔm fayn fayn wan. Milk na gud say fɔ gɛt Vitamin D. So we yu de ridyus di dairy intake, yu fɔ tek tɛm bak bɔt Vitamin D. I bɛtɛ fɔ tɔk to yu dɔktɔ ɛn aks if yu nid kalsiɔm ɛn Vitamin D supliment.