yu dכkta dכn tכl yu se yu nכ kin digεst di dairy prodakt dεm, dat na, yu gεt ‘laktos intolerans’? We yu yɛri dat, yu go dɔn tink se, "O, den a nɔ go ɛva drink milk ti ɔ ayskrim igen." Infakt, bɔku pipul dɛn kin fred fɔs se dɛn go gɛt fɔ pul ɔl di tin dɛn we dɛn mek wit milk na dɛn layf. Bɔt di tru tin na dat, nɔto so i bi. If yu tray smɔl, yu go no se yu kin ɛnjɔy di tin dɛn we dɛn mek wit milk smɔl smɔl ɛn nɔ go ambɔg yu bɔdi.
Wetin mek a kin gɛt bɛlɛ prɔblɛm we a de drink dis milk?
Fɔ tɔk am simpul wan, milk ɛn dairy prodakt dɛn gɛt wan kayn shuga we dɛn kɔl ‘Lactose’. wi bכdi gεt wan εnzym we dεn kכl ‘Lactase’. jכs lεk aw ki de opin lכk, dis laktas εnzym de εp fכ brok di shuga we dεn kכl laktos εn daygεst am. Naw, if yu gɛt laktɔs intolɛreshɔn, i min se yu bɔdi de mek smɔl smɔl, ɔ sɔntɛm i nɔ de mek ɛni wan pan dis laktas ɛnzaym.
Wetin kin apin da tɛm de? We yu it dairy, dat laktɔs we nɔ digest de travul go dɔŋ yu intestin. Na de, i kin jɔyn wit baktri dɛm ɛn mek yu gɛt dɛn prɔblɛm ya.
- Fɔ blo
- Gas we dɛn kin yuz
- Bɛlɛ de pen ɛn kramp
- Rɔnbɛlɛ
- Vɔmit
Dɛn sayn ya kin apin bitwin 30 minit ɛn 2 awa afta yu it wan tin we dɛn mek wit milk.
Yu tink se na di sem tin fɔ ɔlman? Aw i bad fɔ yu?
Nɔ, dis kin difrɛn frɔm wan pɔsin to ɔda pɔsin. Sɔm pipul dɛn kin gɛt prɔblɛm fɔ ivin drink wan kɔp milk ti. Ɔda pipul dɛn nɔ kin gɛt prɔblɛm ivin fɔ it yogɔt. di men rizin fכ dis difrεns na aw mכch laktas εnzym yu bכdi de prodyuz. Dis kin bi mɔ bay wi jin dɛn.
Di gud nyus na dat sɔm pipul dɛn bɔdi kin adap to dis as tɛm de go. Dis min se if yu ad smɔl smɔl, smɔl smɔl, ad dairy to yu it, yu bɔdi kin mek i mek sɔm pan di laktas ɛnzaym. As tɛm de go, yu sayn dɛn kin ivin stɔp.
Lisin to yu bɔdi. Pe atɛnshɔn to di sayn dɛn we yu de fil. Dat na di bɛst gej.
Bɔt if i nɔ izi fɔ yu fɔ it ivin smɔl milk, yu fɔ rili tɔk to yu dɔktɔ, bikɔs yu go nid fɔ tink bɔt ɔda we dɛn fɔ gɛt di kalsiɔm ɛn vaytamɛn D we yu bɔdi nid.
Aw yu go fɛn di rayt saiz fɔ yu?
I tan lɛk ditektiv wok. Yu fɔ fɛn wetin de wok fɔ yu bɔdi ɛn insay us amɔnt. Di izi we na fɔ kip wan it dayari . Gɛt smɔl notbuk ɛn rayt wetin yu de it ɛvride, mɔ di it dɛn we gɛt dairy, ɔmɔs, ɛn us sayn dɛn yu kin gɛt afta yu it dɛn. As tɛm de go, yu go bigin fɔ si wan pɔtn.
Lɛ wi du dis stɛp bay stɛp:
1. Tray wan tin wan tɛm: If yu nɔ shɔ us it de mek yu nɔ fil fayn, tray wan it we dɛn mek wit milk wan tɛm. Fɔ ɛgzampul, tray fɔ drink af kɔp kaw milk tide. Si if yu fil ɛni diskɔmfɔt insay di nɛks tu awa.
2. Disid di amount: If yu okay wit haf kop, trai inkris di amount likl di neks de. Yu kin fayn wit wan kɔp, bɔt i kin at fɔ drink pas wan kɔp wan tɛm. So, wan kɔp na yu limit.
3. Ridyus di amount if i de bost: If wan it de mek yu gɛt di sik, tray fɔ it smɔl smɔl bifo yu kɔt am kɔmɔt kpatakpata. Sɔntɛm wan chiz kin mɔna yu, bɔt smɔl chiz kin ɛp.
4. Tray ɔda it: We yu dɔn fɛn yu limit fɔ wan it, tray dis tɛst wit ɔda it (e.g. yogɔt).
Aw bɔku laktɔs de insay difrɛn it dɛn we dɛn kin mek wit milk?
Nɔto ɔl di tin dɛn we dɛn mek wit milk gɛt di sem laktɔs. Sɔm gɛt bɔku tin, ɛn ɔda wan dɛn gɛt smɔl tin. If yu gɛt rough aidia bɔt dis, i go mek am izi fɔ yu fɔ pik.
| Di kayn it we dɛn kin it | Sayz | di laktoz amount (aprכksimat in gram) . |
|---|---|---|
| Dray milk paoda we nɔ gɛt fat | 1 kɔp | 62. Na di 62 |
| Tinchɔ (Kɔndens milk we dɛn dɔn swit) . | 1 kɔp | 40. Di wan dɛn we de wok |
| Milk we dɛn dɔn evapɔret | 1 kɔp | 24. Di wan dɛn we de wok |
| Milk | 1 kɔp | 10 - 12. Di wan dɛn we de wok |
| Ays krim | 1/2 kɔp | 6. 6. |
| Yogɔt we yu kin yuz | 1 kɔp | 5. 5. |
| Cottage chiz we dɛn kin yuz | 1/2 kɔp | 2 - 3. Di wan dɛn we de wok |
| Amɛrikin, Swis, Parmesan chiz | 1 ɔns (28 gram) . | 1. 1. 1. |
| Chiz we dɛn kɔl Cheddar | 1 ɔns (28 gram) . | 0 (nɔto atɔl) . |
Yu si, tin dɛn lɛk chiz, mɔ di chiz we dɔn ol, nɔ gɛt bɔku laktɔs. Ɛn yogɔt gɛt gud baktri dɛn. Dɛn bɔdi ya kin ɛp fɔ digest laktɔs, so sɔm pipul dɛn kin it yogɔt ivin if dɛn nɔ ebul fɔ drink milk.
Tink bɔt yu bon dɛn bak! Kalsiɔm ɛn Vitamin D
Di big prɔblɛm we yu de kɔt di dairy na di nɔ gɛt kalsiɔm ɛn vaytamɛn D we di bɔdi nid.Nɔto fɔ gɛt inof. Dɛn tu tin ya impɔtant fɔ mek wi bon ɛn tit strɔng. If wi nɔ gɛt inof kalsiɔm fɔ lɔng tɛm, wi kin mek wi gɛt wan sik we dɛn kɔl ɔstioporosis, we kin mek di bon dɛn tan ɛn brok izi wan.
So, if yu de ridyus di dairy, i impɔtant fɔ gɛt dɛn nyutriɛnt ya frɔm ɔda say dɛn.
Ɔda it dɛn we gɛt bɔku kalsiɔm
| Di kayn it we dɛn kin it | Tɔk bɔt |
|---|---|
| Grin vegjetabul dɛn | Spinach, kale, spinach, chard, brɔkoli |
| Fish | Smɔl fish we dɛn kin it wit shɔɛl, tin fish (salmon, sardines) . |
| Soya prodakt dɛn | Soya, Tofu, ɛn ɔda pipul dɛn |
| Ɔda | Ɔrɛnj jus we gɛt kalsiɔm, amɔnd, sɛsam sid |
We dɛn fɔ gɛt Vitamin D
| Usay i kɔmɔt | Tɔk bɔt |
|---|---|
| San layt | di bεst nεchכral sכs fכ vaytam in D na fכ 15-20 minit fכ de na di san εvri mכnin. |
| It | Eg, fish we gɛt ɔyl (salmon, tuna), it dɛn we gɛt fɔt. |
If yu nɔ ebul fɔ gɛt di mɔni we yu nid frɔm dɛn it ya, aks yu dɔktɔ bɔt if yu nid fɔ tek kalsiɔm ɛn vaytamɛn D sɔpɔtmɛnt.
Mɛsej we dɛn kin kɛr go na os
- Laktose intolerance nɔ min se yu de ɔf-limit fɔ dairy ɔltogɛda. Bɔku pipul dɛn kin it tin dɛn we dɛn mek wit milk smɔl smɔl.
- Lisin to yu bɔdi. Kip wan it dayari ɛn fɛn di it ɛn di amɔnt dɛn we de wok fɔ yu.
- Nɔto ɔl di it dɛn we dɛn kin it we dɛn mek wit milk gɛt di sem laktɔs. Tin dɛn lɛk chiz ɛn yogɔt nɔ gɛt bɔku laktɔs.
- If yu de kɔt bak pan dairy, tink bɔt yu bon wɛlbɔdi. Gɛt kalsiɔm frɔm tin dɛn lɛk grɛn we gɛt lif ɛn smɔl fish, ɛn vaytamɛn D frɔm di san layt.
- If yu nɔ ebul fɔ no dis, if yu sik dɛn bad bad wan, ɔ if yu gɛt prɔblɛm wit yu it, fɔ rili go to yu dɔktɔ.
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