We wi tink bɔt wan glas milk, wi kin tink bɔt trɛnk ɛn wɛlbɔdi. Frɔm we wi smɔl, wi mama dɛn dɔn de ɛnkɔrej wi fɔ drink milk, dɛn kin se, "O pikin, drink sɔm milk fɔ mek yu bon dɛn strɔng." Bɔt yu tink se milk rili fayn ɛn i impɔtant fɔ ɔlman? Sɔm pipul dɛn kin gɛt bɛlɛ prɔblɛm we dɛn de drink milk. Ɔda wan dɛn se dɛn kin big we dɛn de drink milk. So tide, lɛ wi tɔk bɔt ɔl wetin de fɔ no bɔt milk, dat na, ɔl di gud ɛn bad tin dɛn, simpul ɛn prɛsis.
Fɔ tɔk am simpul wan, wetin na dis milk?
Milk na wata we gɛt fayn fayn tin dɛn we di mama gland dɛn we de na di mama in mama dɛn de mek. Ɔl di animal dɛn we de gi pikin milk, ivin mɔtalman, de mek milk. di mama in milk na di bεst it fכ yכŋ pikin dεm. Bɔt apat frɔm dat, wi dɔn de it animal milk lɛk kaw milk, bɔfa milk, ɛn got milk fɔ bɔku bɔku tawzin ia. Na Sri Lanka, we wi se "milk," wi kin min kaw milk. Wan gud, izi, ɛn nɔ dia we fɔ ad sɔm tin dɛn lɛk prɔtin, kalsiɔm, ɛn vaytamɛn D kwik kwik wan to yu bɔdi na fɔ drink wan glas milk.
Us kayn milk de tide?
We yu go na stɔ, sɔntɛm yu dɔn si ɔlkayn milk. Lɛ wi tek wan luk pan wetin dɛn bi. We yu no bɔt dɛn tin ya, dat go ɛp yu fɔ pik di wan we fayn fɔ yu.
| Milk tayp | Simpul ɛksplen |
|---|---|
| Milk we gɛt UHT | Dis na milk we dɛn dɔn ɔt to wan ɔlta-ay tɛmpracha fɔ kil di jem dɛn. So, yu nɔ nid fɔ put am na frij te dɛn opin di paket. Dɛn kin kip am fɔ lɔng tɛm. |
| Milk we dɛn dɔn paoda | I rili pɔpul bitwin wi na Sri Lanka. Dɛn kin mek am bay we dɛn de mek di milk we gɛt wata ɛn pul ɔl di wata. Dɛn kin kip dis bak fɔ lɔng tɛm. |
| Bɔta milk | Wan kayn milk we dɛn mek bay we dɛn de fɛmɛnt di milk we dɛn kin gɛt ɔltɛm wit wan spɛshal kayn baktri. Di teys kin sɔl smɔl. |
| Milk we gɛt flawa | Milk we gɛt ad flawa lɛk vanila, chɔklɛt, ɛn strawberry, ɛn shuga, na tin we yɔŋ pikin dɛn lɛk. |
| Milk we nɔto dairy | Dɛn tin ya na fayn ɔda tin dɛn fɔ di wan dɛn we nɔ lɛk milk ɔ we nɔ de it tin dɛn we dɛn mek wit animal. Sɔm ɛgzampul dɛn na soya, amɔnd, ɔt, ɛn kokonat milk. |
Wetin na di men bɛnifit dɛn we pɔsin kin gɛt we i drink milk?
We wi drink milk, dat kin mek wi bɔdi gɛt bɔku impɔtant bɛnifit dɛn. Lɛ wi luk ɛni wan pan dɛn wan bay wan.
1. Protein dεm we de bil di bכdi
Tink bɔt wi bɔdi lɛk os. Di men tin we dɛn kin yuz fɔ bil da os de na prɔtin . Protɛin na di men tin we de mek ɔltin na wi bɔdi, lɛk wi mɔsul dɛn, bon dɛn, skin, ɛn ia. Na avrej, big pɔsin nid lɛk 50 gram prɔtin fɔ wan de. wan glas kaw milk (1% fεt) gεt lεk 8 gram protin. So na gud say fɔ gɛt prɔtin.
2. Kalsiɔm fɔ strɔng bon ɛn tit
Kalsiɔm na impɔtant minral we de mek wi bon ɛn tit dɛn strɔng. I nid bak fɔ mek blɔd klɔt, fɔ mek di mɔsul dɛn kɔntrakt, ɛn fɔ mek di at bit ɔltɛm . Di kayn kalsiɔm we yu nid fɔ wan de kin difrɛn difrɛn wan bay yu ej.
Dɔktɔ dɛn se pipul dɛn we dɔn pas 50 ia fɔ drink milk fɔ mek dɛn nɔ gɛt ɔstioporosis, we na wan sik we kin mek dɛn bon tan ɛn we kin apin we dɛn de ol. Bɔt, risach dɔn miks opinion bɔt dis. Sɔm stɔdi dɛn se pan ɔl we we pɔsin drink milk i kin mek di bon dɛn bɔku, i nɔ kin gɛt ɛni impɔtant tin fɔ mek i nɔ brok.
3. I de ɛp yu fɔ slip fayn na nɛt
If yu gɛt prɔblɛm fɔ slip na nɛt, yu go dɔn yɛri sɔmbɔdi tɛl yu fɔ "drink wan glas wam milk ɛn go slip." Sɔm trut de pan dis. Milk gɛt wan amino asid we dɛn kɔl triptofan . Wi bɔdi de yuz dis fɔ mek tu kemikal dɛn we impɔtant fɔ di bren. Dɛn tin ya na sɛrotonin ɛn mɛlatonin . Dɛn tu tin ya kin ɛp fɔ mek wi bɔdi ɛn maynd rilaks ɛn rɛdi wi fɔ slip. I tan lɛk se yu de sɛn signal to wi bren se na tɛm fɔ slip.
Di bad tin dɛn we milk gɛt ɛn tin dɛn we yu fɔ no bɔt
Pan ɔl we milk na drink we de mek pɔsin gɛt wɛlbɔdi, i nɔ fayn fɔ ɔlman. Ɛn sɔm tin dɛn de we wi fɔ tek tɛm wit.
| Tin dɛn we yu fɔ no bɔt | Diskripshɔn ɛn instrɔkshɔn dɛn |
|---|---|
| Laktɔs Intolɛreshɔn | Dis na prɔblɛm we bɔku pipul dɛn gɛt. di rizin na dat di bכdi de prodyuz sכm pan di εnzym we dεn kכl laktaz, we dεn nid fכ daygεst laktos, we na wan kayn shuga we de insay milk. If yu gɛt sɔm sayn dɛm lɛk fɔ ful-ɔp, bɛlɛ de pen, ɛn blo insay af ɔ tu awa afta yu dɔn drink milk, yu kin gɛt dis sik bak. Wi, we na pipul dɛm na Eshia, kin si dis kɔndishɔn mɔ ɛn mɔ. If yu gɛt ɛni dawt bɔt dis , i go fayn fɔ mek yu tɔk to yu dɔktɔ. |
| Fat we de insay ɛn at sik | Milk we ful-ɔp wit bɔku fat gɛt bɔku sɛtyuret fat. Dɛn biliv se if yu it am tumɔs, dat kin mek yu gɛt at sik mɔ ɛn mɔ. Na dat mek ɔganayzeshɔn dɛn lɛk di American Heart Association kin se yu fɔ pik milk we nɔ gɛt bɔku fat ɔ we nɔ gɛt fat. |
| Fɔ gi to smɔl pikin dɛn | Nɔ gi kaw milk to pikin dɛn we nɔ rich wan ia yet. I kin mek smɔl smɔl blɔd kɔmɔt na dɛn intestinal. כlso, dεn kidni dεm nכ kin ebul fכ handle di hכy protin we de insay kaw in milk. |
| Yuz fɔ raw milk | Dis na milk we dɛn nɔ pastɔrayz, we min se dɛn nɔ ɔt am fɔ kil jem. I kin gɛt denja jem dɛn we kin mek pɔsin gɛt siriɔs sik dɛn lɛk listeria, tayfɔyd, ɛn TB. Nɔ ɛva drink raw milk. Ɛspɛshali pikin dɛn, uman dɛn we gɛt bɛlɛ, ol pipul dɛn, ɛn pipul dɛn we gɛt wikɛd imyun sistɛm (dɛn wan we gɛt sik lɛk kansa ɛn HIV) nid fɔ tek tɛm bad bad wan bɔt dis. |
| Risk fɔ gɛt kansa | Sɔm stɔdi dɛn dɔn sho se di fat ɛn ɔmon dɛn we de insay milk ɛn chiz kin mek pɔsin gɛt sɔm kansa dɛn lɛk prɔstat kansa. Bɔt ɔda stɔdi dɛn dɔn sho se di kalsiɔm ɛn vaytamɛn D we de insay milk kin ridyus di risk fɔ gɛt kansa lɛk kɔlorektal kansa. So dis stil de na di risach stej. |
Aw fɔ yuz milk?
Apat frɔm we wi de drink milk, bɔku we dɛn de fɔ ad milk to wi it.
- Milk ti: Wi rili lɛk am na Sri Lanka.
- Mek pɔrij: We yu de mek pɔrij wit tin dɛn lɛk ɔts ɛn rays, yu kin ad milk instead ɔf wata. Da we de, i go gɛt mɔ tin fɔ it.
- Milk Grevi: Wi kin yuz milk fɔ di milk grevi we wi kin mek fɔ wi it.
- Ɔda tin dɛn we dɛn kin mek: Dɛn kin mek bɔku tin dɛn wit milk, lɛk yogɔt, skim milk, chiz, bɔta, ghee, ɛn ayskrim.
Di tin we impɔtant pas ɔl na fɔ kip di milk fayn fayn wan na frij afta yu dɔn briŋ am kam na os. We milk bad, in smel kin chenj, i kin sawt, i kin tɔn yɔlɔ, ɛn i kin kɔd. If dat apin, nɔ yuz am.
Mɛsej we dɛn kin kɛr go na os
- Milk na gud say fɔ gɛt kalsiɔm, prɔtin, ɛn vaytamɛn D. Bɔt milk nɔ impɔtant fɔ gɛt wɛlbɔdi.
- If yu de drink milk, i go fayn fɔ mek yu pik wan kayn milk we nɔ gɛt bɔku fat, ɛn yu tink bɔt di prɔblɛm we go mek yu gɛt at sik.
- If yu gɛt prɔblɛm wit yu bɛlɛ (laktose intolerance) we yu de drink milk, nɔ wɔri. Ɔda tin dɛn de we dɛn kin yuz fɔ it lɛk soya ɛn amɔnd. Tɔk to yu dɔktɔ bɔt dis.
- Nɔ ɛva gi kaw milk to pikin dɛn we nɔ rich wan ia yet. Dɔn bak, nɔ yuz raw milk we nɔ gɛt pastɔrayz ɔltogɛda.
- We yu de bay milk ɔ ɔda tin dɛn we dɛn mek wit milk, rid di lɛbl fɔ si if dɛn ad ɛni shuga. Mɔ milk dɛn we gɛt flawa kin gɛt bɔku shuga.
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