Sɔntɛnde, we wi de drink wan glas milk ɔ wan fayn fayn milk ti, wi kin fil smɔl strenj na wi bɛlɛ afta sɔm tɛm, nɔto so? I kin tan lɛk se wi bɛlɛ ful-ɔp, wi bɛlɛ de at, ɔ wi bɛlɛ ful-ɔp wit gas. Yu dɔn gɛt dis ɛkspiriɛns? If na so i bi, dis stori go rili impɔtant to yu. Tide wi de tɔk bɔt sɔntin we bɔku pipul dɛn gɛt, bɔt dɛn nɔ no bɔt. Dat na di we aw pɔsin nɔ de tek laktɔs.
Fɔ tɔk am simpul wan, wetin na di we aw pɔsin nɔ de tek laktɔs?
Okay, mek wi ɛksplen dis rili simpul wan. Wan kayn shuga de we de insay milk ɛn milk prodakt (lɛk yogɔt, chiz, ayskrim). Dis na wetin wi kɔl laktɔs .
Fɔ mek wi bɔdi tek dis shuga we dɛn kɔl laktɔs, wi fɔ digest am fɔs. Dat min se, dɛn fɔ sheb am to smɔl smɔl pat dɛn. Fɔ du dis, dɛn kin mek wan ɛnzaym na wi smɔl intestinal, dat na di smɔl intestin. Dɛn kɔl am laktas .
Pɔsin we nɔ de tek laktɔs nɔ de prodyuz inof dis ɛnzaym we dɛn kɔl laktas na in bɔdi. So wetin kin apin da tɛm de? We wi de drink milk, di shuga we dɛn kɔl laktɔs nɔ de brok ɛn digest fayn ɛn i de muv tru di insay. Na da tɛm de di sayn dɛn we wi bin dɔn tɔk bɔt, lɛk bɛlɛ kramp, blo, gas, ɛn sɔntɛnde dayarɛa , kin apin.
Dis na alɛji fɔ milk? Nɔ, dat na mistek!
Na ya bɔku pipul dɛn kin kɔnfyus. Laktose intolerance nɔto milk alɛji. Dis na tu tin dɛn we rili difrɛn.
Milk alɛji na we wi imyun sistɛm de riakshɔn pasmak to di protin dɛn we de insay milk. I kin mek yu gɛt siriɔs sik lɛk fɔ gɛt rɔsh na yu skin, fɔ swel, fɔ mek yu nɔ ebul fɔ blo fayn, ɛn fɔ lɛ yu blɔd prɛshɔn go dɔŋ. Sɔntɛnde, i kin mek pɔsin in layf de pan denja.
Laktose intolerance na wan prɔblɛm we de mek pɔsin digest. Pan ɔl we i nɔ kin mek pɔsin fil fayn, i nɔ kin mek pɔsin in layf de pan denja lɛk alɛji.
So, if yu gɛt dɛn sik ya, i rili impɔtant fɔ go to yu dɔktɔ fɔ no if na alɛji ɔ na intolɛreshɔn, bikɔs di advays ɛn tritmɛnt fɔ dɛn tu sik ya difrɛn atɔl.
So a nɔ go ɛva ebul fɔ drink milk igen?
Dis kwɛstyɔn kin de na yu maynd bak. di gud nyus na, bכku tεm yu nכ nid fכ stכp fכ gi pikin bεlε kכmplit wan.
Dɛn dɔn si se bɔku pipul dɛn we nɔ gɛt laktɔs kin telɛ lɛk wan kɔp (lɛk 240 ml) milk fɔ wan de, bɔt dis kin difrɛn frɔm wan pɔsin to ɔda pɔsin.
Yu kin tray sɔm pan dɛn tin ya:
- Start wit smɔl: Bifo yu drink big glas milk wan tɛm, stat wit wan kɔp ɔ so, lɛk af kɔp.
- Drink wit it: If yu drink milk wit it, i kin ɛp fɔ slo di dijestiv prɔses, we kin mek yu nɔ fil fayn.
- Laktaz tablɛt: Laktaz tablɛt ɔ kapsul de na famasi. if yu tek wan bifo yu it di dairy prodakt dεm de gi di bכdi di εnzym we i nid fכ daygεst laktos. I bɛtɛ fɔ aks yu dɔktɔ fɔ mɔ infɔmeshɔn bifo yu yuz dɛn tin ya.
Us ɔda tin dɛn a gɛt pas kaw in milk?
Okay, naw lɛ wi si us ɔda ɔda we dɛn wi kin yuz instead ɔf rɛgyula kaw milk. Bɔku ɔda tin dɛn de we dɛn kin yuz fɔ du dis kayn tin na di makit.
1. Milk we nɔ gɛt laktɔs
Dis na di bɛst ɛn izi tin fɔ du. Dis na rili kaw in milk we dɛn kin gi ɔltɛm. bכt we dεn de prodyuz, dεn de ad di laktas εnzym we nid fכ brok di laktos shuga to dis milk. So ɔltin lɛk teist, nyutrishɔn, ɛn ɔda tin dɛn na di sem wit rɛgyula milk. Bɔt no bɛlɛ nɔ de we de at.
2. Milk dɛn we dɛn mek wit plant
Di nɛks tin na drink dɛn we nɔto dairy, we dɛn kin mek wit difrɛn plant dɛn. We yu de pik dɛn tin ya, yu nid fɔ tek tɛm wit wan smɔl tin.
Chek di lebul fכ si if dεn fכ fכt wit nyutriεnt lεk kalsiכm εn vaytam in D. dεn ya nכmal wan nכ gεt bכku nyutrishכn lεk kaw milk.
Naw, lɛ wi luk ɛni wan pan dɛn kayn dɛn ya.
| Milk tayp | Di we aw i tan ɛn di we aw i de te | Speshal pɔynt dɛn |
|---|---|---|
| Soya Milk we dɛn kin mek | I tik smɔl pas kaw in milk. I gɛt wan kɔlɔ we krim smɔl. | dis gεt di hεyest protin kכntεnt pan plant-bεys milk dεm. Na di bɛst tin fɔ it pas kaw in milk. |
| Almɔnd Milk we dɛn kin mek | I gɛt tik kɔnsistɛns lɛk kaw in milk. I gɛt wan subtil amɔnd flawa. | di protin we de insay de rili sכm, bכt difrεn dεm de we dεn ad kalsiכm, vaytam in D, εn E. |
| Kokonas Milk (Kokonas Milk - Drink) . | I gɛt fayn tik, krim tɛkstɔr. (Dis nɔto bɔt di kɔtjɛt chiz, bɔt di kayn we yu de drink). | I nɔ gɛt bɔku prɔtin. I kin gɛt bɔku sɛtyuret fat lɛk di wan ol kaw milk. |
| Rays Milk we dɛn kin mek | I wayt lɛk kaw milk, bɔt i gɛt wata ɛn i gɛt swit teys. | I nɔ gɛt bɔku prɔtin. I nɔ rili fayn fɔ mek tin dɛn lɛk sos ɛn pudin. Difrɛn dɛn de we dɛn ad kalsiɔm. |
| Milk we gɛt hεmp | I tik, ɛn sɔntɛnde i kin fil lɛk se i gɛt smɔl gren. | I gɛt bɔku omega-3 fat asid dɛn we de ɛp yu at. I gɛt sɔm prɔtin bak, bɔt i nɔ gɛt bɔku kalsiɔm. |
Wan ɔda tin we wi fɔ mɛmba. Sɔntɛnde, dɛn plant-based milk ya kin gɛt tin dɛn lɛk Guar Gum we dɛn ad fɔ mek dɛn tik. Dis kin mek sɔm pipul dɛn gɛt gas ɛn blo bak. So if yu bɛlɛ de pwɛl afta yu dɔn drink dis kayn milk, tek tɛm luk di list we de sho di tin dɛn we yu go yuz fɔ mek am.
A fɔ go to dɔktɔ?
Yɛs, na fɔ tru. As a bin se bifo, i rili impɔtant fɔ no ɛksaktɔli if yu gɛt laktɔs intolɛreshɔn, milk alɛji, ɔ ɔda dijestiv disɔda (e.g. Irritable Bowel Syndrome).
Yu dɔktɔ kin aks yu fɔs bɔt di sik dɛn we yu gɛt ɛn afta dat i kin tɛl yu fɔ stɔp fɔ it milk ɛn tin dɛn we dɛn mek wit milk ɔltogɛda fɔ sɔm tɛm. Dɛn kin du sɔm tɛst dɛn bak fɔ kɔnfirm di sik if nid de.
So, bifo yu no se yu gɛt di sik, go to dɔktɔ ɛn gɛt di rayt advays. Dɔn yu kin it tin dɛn we gɛt fayn fayn tin dɛn fɔ it we nɔ gɛt dis prɔblɛm.
Mɛsej we dɛn kin kɛr go na os
- Laktose intolerans na we yu nɔ ebul fɔ dayjɛst di shuga (laktɔs) we de insay milk, nɔto alɛji to milk. Dɛn tu tin ya rili difrɛn.
- Bɛlɛ pen, blo, ɛn gas na di sayn dɛm we kin apin mɔs.
- כl di pipul dεm kin tכlerεt sכm sכm milk (e.g. 1/2 kכp) wit it.
- Milk we nɔ gɛt laktɔs na fayn tin fɔ pik. I gɛt bak tin dɛn we yu kin pik frɔm plant lɛk soya, amɔnd, ɛn kokonat milk.
- We yu de pik milk dɛn we dɛn mek wit plant, i impɔtant fɔ pik di wan dɛn we gɛt kalsiɔm ɛn vaytamɛn D.
- If yu gɛt dɛn kayn sik ya, mek shɔ se yu go to yu dɔktɔ fɔ no di rayt tin ɛn advays yu.
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