Ngaba nawe ufumana iingxaki zesisu xa usela ubisi? Oku kumalunga nokunganyamezelani ne-lactose!

Yinto eqhelekileyo ukuba uninzi lwethu luzive lungakhululeki esiswini emva kokusela ubisi, okanye emva kokutya imveliso yobisi efana neyogathi okanye i-ayisikhrim. Abanye abantu baziva behluthi, benesandi sokubhonga, abanye banentlungu esiswini, okanye bade baqunjelwe. Ngaba wakha waba nazo naziphi na kwezi zinto? Emva koko siza kuthetha ngento enokuba ibaluleke kakhulu kuwe. Leyo yimeko ebizwa ngokuba kukunganyamezelani ne-lactose .

Yintoni iLactose Intolerance?

Ngamafutshane, ukunganyamezelani ne-lactose yimeko eyenzeka xa inkqubo yethu yokugaya ukutya ingakwazi ukuyigaya ngokufanelekileyo i-lactose, iswekile efumaneka kubisi nakwiimveliso zobisi. Abantu abaninzi banobunzima bokuyigaya le lactose, kodwa ayingabo bonke abantu abafumana iimpawu ezinkulu. Kodwa ukuba uziva ungakhululekanga xa utya iimveliso zobisi, yiloo nto siyibiza ngokuba kukunganyamezelani ne-lactose.

Ngoku usenokuba uzibuza, yintoni i-lactose malabsorption? Yimeko apho imizimba yethu ingakwaziyo ukufunxa izondlo ezikwiimolekyuli ze-lactose. Oku kuqhelekile kakhulu. Malunga nama-65% abantu abadala emhlabeni abakwazi ukuyigaya kakuhle i-lactose. Kuxa le lactose ingagaywanga idlula kwinkqubo yethu yokugaya ukutya apho abanye abantu bafumana khona ukungonwabi okukhankanyiweyo ngaphambili.

Yintoni umahluko phakathi kokunganyamezelani kwe-lactose kunye nokunganyamezelani kwe-lactose?

Oku kunokubonakala kudida kancinci, kodwa kulula. Asinguye wonke umntu onokunganyamezelani ne-lactose one -lactose malabsorption . Kodwa asinguye wonke umntu one -lactose malabsorption oneempawu zokunganyamezelani ne-lactose .

Cinga ngale ndlela, i-lactose malabsorption iyenzeka emathunjini ethu amancinci . Oko kukuthi, i-lactose ayifunxwa kakuhle ngumzimba emathunjini amancinci. Nangona kunjalo, iimpawu (ezo ntlungu zesisu) ezenzeka ngenxa yoko zenzeka kamva, oko kukuthi, emathunjini amakhulu .

Amathumbu ethu amancinci kulapho sifunxa khona uninzi lwezondlo ekutyeni esikutyayo. Amathumbu amancinci aqhekeza ezi zondlo zibe ngamasuntswana amancinci aze azidlulisele eludongeni lwamathumbu ziye egazini. Ukutya okungafunxwanga kudlulela emathunjini amakhulu.

Ngoku, xa amasuntswana eswekile angatyiwayo (kule meko i-lactose) efika emathunjini amakhulu, ubuninzi bamanzi buyanda apho, kwaye negesi iyanda. Ukunceda ekukhupheni la masuntswana eswekile angatyiwayo, emathunjini amakhulu akhupha ulwelo oluninzi. Kwakhona, xa iintsholongwane emathunjini amakhulu zivundisa ezi swekile, kuveliswa igesi. Yiyo loo nto ibangela ukudumba, ukurhawuzelela, kunye nentlungu yesisu.

Zingaphi iimpawu onazo kuxhomekeke kwezinye izinto ezimbalwa. Umzekelo, ngaba ungayigaya i-lactose okanye ungayityi kwaphela? Ingakanani i-lactose oyityayo ngexesha? Ngaba unezinye izifo ezichaphazela ubungakanani bamanzi nomoya kumathumbu amakhulu? Ezi zizinto ugqirha aza kukubuza zona.

Zithini iimpawu?

Umntu onganyamezelani ne-lactose unokufumana iimpawu ezifana nezi:

• Isisu esidumbileyo: Ukuziva ngathi isisu sigcwele umoya.
• Igesi yamathumbu: Ukuphuma komoya rhoqo.
• Isicaphucaphu nokuhlanza: Abanye abantu baziva befuna ukuhlanza, abanye banokude bahlanze.
• Intlungu yesisu kunye nokuqaqamba: Intlungu evakala ngathi isisu sicinezelwa ngaphakathi.
• Ukugquma okanye ukugquma kwesisu: Isandi esivela ngaphakathi esiswini.
• Urhudo: Ukuphuma kwendle engamanzi.

Ezi mpawu zenzeka xa i-lactose engatyiwayo ingena emathunjini akho amakhulu. Kuthatha malunga neeyure ezintandathu ukuya kwezilishumi ukuba ukutya kuhambe kuye emathunjini akho amakhulu emva kokuba sikutyile. Emva koko kuthatha ezinye iiyure ezingama-24 ukuya kwezingama-36 ukuhamba emathunjini akho amakhulu. Oku kuthetha ukuba unokufumana iimpawu nokuba lusuku okanye ezimbini emva kokutya into ene-lactose.

Ziziphi ukutya ezibangela iimpawu zokunganyamezelani ne-lactose?

Uninzi lobisi kunye neemveliso zobisi zine-lactose, ngaphandle kokuba zicocwe ngamafutha. Ubisi lwenkomo kunye nobisi lwebhokhwe luqulathe oku. Ezinye iimveliso zobisi zine-lactose eninzi, ngelixa ezinye zincinci. Umzekelo, ubisi olutsha kunye nekhrimu zine-lactose eninzi, ngelixa itshizi eqinileyo ine-lactose encinci. Ngamanye amaxesha ungongeza itshizi encinci kwisaladi.

Kwelinye icala, ukuba unengxaki kakhulu kwi-lactose, nokuba incinci kangakanani na inokubangela iimpawu. Ngoko ke xa uthenga ukutya, jonga uluhlu lwezithako ezikwiilebhile. Ngamanye amaxesha i-lactose yongezwa kukutya okucutshungulwayo esingacingi nokucinga ngako. Umzekelo, kwiisuphu, kwiidressing zesaladi, ukutya okulula, njl. Kukho amaxesha apho i-lactose yongezwa kwamanye amayeza.

Zithini izizathu zokunganyamezelani ne-lactose?

Zimbini izizathu eziphambili zoku: i-lactose malabsorption ( ukungakwazi ukufunxa i-lactose ngokufanelekileyo) kunye nobuthathaka bamathumbu . Eyona nto ibalulekileyo kwezi yi-lactose malabsorption. Xa i-lactose ingaphulwanga kakuhle kwaye ingafunxwanga emathunjini amancinci, i-lactose ingena emathunjini amakhulu kwaye ibangele iimpawu.

Ukunqongophala kwe-enzyme ye-lactase

Amathumbu ethu amancinci adinga i -enzyme ekhethekileyo yokuqhekeza iswekile ye-lactose ibe ngamasuntswana amancinci anokufunxwa ngumzimba. Ibizwa ngokuba yi -lactase.Xa sisebancinci, oko kukuthi, xa sincancisa, le enzyme ye-lactase ikhula kakuhle emathunjini ethu amancinci. Yiyo esinceda ekugayeni ubisi lwebele. Nangona kunjalo, njengoko sikhula, ukuveliswa kwale enzyme ye-lactase kwimizimba yabantu abaninzi kuyehla.

Ukuba awunayo i-lactase eyaneleyo, awuyi kukwazi ukuyigaya i-lactose. Abanye abantu bane-enzyme engaphezulu, ngelixa abanye benayo encinci. Kodwa eneneni, uninzi lwabantu ehlabathini bane-lactose malabsorption ngenxa yokunqongophala kwale enzyme. Ngamaqela athile kuphela abantu abaphuhlisa i-lactase baze babe ngabantu abadala.

Wena kunye nohlobo lwamathumbu akho

Kulapho ke ukuziva ubuthathaka emathunjini akho kungena khona. Sonke sidla izinto esingakwaziyo ukuzigaya kakuhle ngamanye amaxesha. Ezinye iifayibha kunye neeswekile zokutya zidlula kwindlela yethu yokugaya ukutya zize zibe kukutya kweebhaktheriya emathunjini ethu. Kwabaninzi bethu, ezi zinto zincinci azibangeli zimpawu zinkulu.

Kodwa wonke umntu wahlukile kancinci. Izakhi zethu zemfuza, impilo yamathumbu, ukuvakalelwa, kunye nokutya konke kudlala indima. Umxube weebhaktheriya emathunjini akho (okwabizwa ngokuba yi -gut microbiome yakho) unokwahluka kowomnye umntu. Ngoko ke, iimpawu zakho ziya kukuxelela ukuba ingakanani i-lactose onokuyinyamezela.

Ziziphi iintlobo ezine zokunganyamezelani ne-lactose?

Kukho iintlobo ezine eziphambili zale meko, kunye nezizathu zazo:

• Eyona iphambili: Olu lolona hlobo luqhelekileyo. Lubangelwa kukuncipha kancinci kancinci kwemveliso ye-enzyme ye-lactase emathunjini amancinci.
• Okwesibini: Kwenzeka xa amathumbu amancinci onakele ngenxa yesinye isifo, ukwenzakala, okanye isifo. Umzekelo, ezinye iintlobo zotyando, usulelo, okanye iimeko ezifana nesifo seCeliac .
• Ukuzalwa: Oku kunqabile kakhulu. Kubangelwa kukungabikho kwe-enzyme ye-lactase ekuzalweni.
• Uphuhliso: Lwenzeka ekuzalweni ngaphambi kwexesha kuba amathumbu amancinci akakakhuli ngokupheleleyo.

Ngaba ukunganyamezeli i-lactose kubangelwa yimfuza?

Ewe, ii-genes zidlala indima koku ukuya kwinqanaba elithile. Ii-genes zakho zimisela ukuba umzimba wakho uvelisa ixesha elingakanani i-enzyme i-lactase. Zinokuchaphazela novakalelo lwamathumbu akho kunye neentlobo zeebhaktheriya ezisemathunjini akho. Ezinye iibhaktheriya ziguqula i-lactose ibe yigesi, kodwa ezinye ziguqula i-lactose ibe yi-lactic acid. Oku kuqokelelana kwe-lactic acid kusenokungabangeli zimpawu.

Usenokwenzeka ukuba ube ne-lactose malabsorption kunye nokunganyamezelani ne-lactose ukuba iprofayili yakho yemfuza ilandelayo:

• UmAsia
• Umhlalii wasemelika
• iHispanic

Ukuba iprofayili yakho yemfuza inje, kunokwenzeka ukuba uqhubeke nokuvelisa i-lactase kwaye unyamezele i-lactose:

• eMntla Yurophu
• UmAfrika
• Phakathi empuma

Kunqabile kakhulu ukuba abanye abantu bazalwa benesifo sokuzalwa se-lactase . Esi sisifo semfuza esibangela ukunganyamezeli kwe-lactose kwasekuzalweni.

Ngaba ukunganyamezelani ne-lactose kunokuvela ngokuhamba kwexesha?

Abantu abaninzi bahlakulela ukunganyamezeli i-lactose ukususela ebuntwaneni ukuya ebudaleni. Uhlobo oluqhelekileyo , ukunganyamezeli i-lactose yokuqala, esixoxe ngayo ngaphambili, lukhula njengoko umzimba wakho unciphisa kancinci ukuveliswa kwe-enzyme i-lactase. Kwakhona, ukuvakalelwa kwamathumbu akho kunokutshintsha ngokuhamba kwexesha.

Ukongeza kwi-lactose malabsorption, unokufumana iimpawu ukuba unenye yezi meko zilandelayo:

• Isifo samathumbu esirhawuzelelwayo (IBS)
• Ukwanda kwe-visceral hypersensitivity (ukwanda kwe-intestinal hypersensitivity)
• Ukukhula ngokugqithisileyo kwebhaktheriya yamathumbu amancinci (SIBO)

Ezi meko zihlala zikhula kancinci kancinci ngokuhamba kwexesha.

Ngaba kunokwenzeka ukuba ngequbuliso umntu angabi namdla wokufumana i-lactose ngaphandle kwembali yangaphambili?

Ewe, ukunganyamezelani ne-lactose yesibini kunokuvela ngequbuliso ngenxa yomonakalo emathunjini akho amancinci. Ukwenzakala, utyando, usulelo, okanye ukugula ixesha elide kunokonakalisa iiseli ezenza i-lactase. Oku kunokubangela ukungafunxwa kwe-lactose kunye nokunganyamezelani, nokuba ubukwazi ukuyigaya ngaphambili i-lactose.

Kukho izizathu ezininzi ezinokubangela ukunganyamezelani kwe-lactose yesibini:

• Unyango ngemitha
• Ukususwa kwamathumbu amancinci
• Icystic fibrosis
• Isifo samathumbu esidumbileyo (IBD) (umz. isifo sikaCrohn, i-ulcerative colitis)
• Isifo seCeliac
• I-Enterocolitis ( usulelo kunye nokudumba kwamathumbu)

Nangona kunjalo, oku kunganyamezelani ne-lactose okwesibini akuhlali kuhleli. Xa amathumbu akho amancinci esebenza kakuhle, unokuphinda ukwazi ukugaya i-lactose.

Uyazi njani ukuba awunayo i-lactose?

Ukuba uqhubeka ufumana ukungakhululeki kwesisu okufana noko kukhankanyiweyo apha ngasentla emva kokutya ubisi, unokukrokrela ukuba awunayo i-lactose. Nangona kunjalo, abantu abaninzi abanamanqanaba aphantsi e-enzyme i-lactase banokunyamezela ezinye izixa ze-lactose ngamanye amaxesha. Ngoko ke, ukuba awuqinisekanga ukuba i-lactose ibangela ukungakhululeki kwakho ngokwenene,Eyona nto ingcono kukufumana ugqirha.

Ziziphi iimvavanyo zokunganyamezelani ne-lactose?

Oogqirha baneemvavanyo ezininzi ukuqinisekisa le meko. Ezona mvavanyo zixhaphakileyo zezi:

• Uvavanyo lokuphefumla lwe-hydrogen: Olu vavanyo lulinganisa ubungakanani be-hydrogen kunye ne-methane gas ekuphefumleni kwakho. Ezi gas ziveliswa ziibhaktheriya ezikumathumbu akho amakhulu. Ukuba unezinga eliphezulu legesi emva nje kokusela ulwelo olune-lactose, oko kuthetha ukuba iibhaktheriya ezikumathumbu akho ziyayibilisa i-lactose kwaye zivelise igesi.
• Uvavanyo lweglucose egazini: Ukuba uvavanyo lokuphefumla alunasiphumo, ugqirha wakho unokuyalela olu vavanyo lwegazi. Olu vavanyo lulinganisa amanqanaba eswekile egazini lakho ngaphambi nasemva kokuba usele i-lactose. Ukuba amanqanaba eswekile egazini lakho akaphezulu, oko kuthetha ukuba awukayigayi i-lactose.
• Uvavanyo lwe-asidi yestool: Olu vavanyo ludla ngokusetyenziswa kubantwana abancinci nakwiintsana. Emva kokunika umntwana i-lactose, kuthathwa isampuli yestool kwaye ihlolwe. Amanqanaba e-lactic acid kunye nezinye izinto eziphuma kwistool zingasetyenziswa ukumisela ukuba umzimba uyayifunxa na i-lactose.

Ziziphi iindlela zonyango zokunganyamezeli i-lactose?

Ukuze ugaye i-lactose, kufuneka ube ne-enzyme i-lactase emathunjini akho. Abantu abaninzi abangakwaziyo ukumelana ne-lactose abakwazi ukwenza i-lactase ngokwendalo. Nangona kunjalo, unganika umzimba wakho i-enzyme ye-lactase oyifunayo ngokuthatha izongezo ze-lactase . Ezi zinokuthathwa ngendlela yeepilisi okanye amaconsi ngaphambi kokutya ukutya okune-lactose.

Abaphandi bakwavavanya uhlobo lwebhaktheriya ebizwa ngokuba yi-lactic acid bacteria njengonyango lweempawu zokunganyamezelani ne-lactose. Ezi bhaktheriya ziguqula i-lactose ibe yi-lactic acid endaweni yomoya. Ukuthatha ezi bhaktheriya njengee -probiotics , kunye nokuthatha ii-prebiotics, ezibonelela ngokutya, kufunyenwe ukuba kwandisa ukunyamezelana ne-lactose.

Indlela yokulawula ukunganyamezelani ne-lactose ngokutya?

Zama ukutya kwakho ukuze ufumane umlinganiselo wakho we-lactose. Abanye abantu abadli ngokutya kobisi, ngezixa ezithile, okanye ngokutya okunye. Qala ngokutya okungena-lactose, uze wongeze kancinci kancinci ukutya okune-lactose ukuze ubone ukuba umzimba wakho usabela njani .

Abanye abantu abangakwaziyo ukumelana ne-lactose banokunyamezela malunga ne-12 grams ye-lactose ngexesha. Oko kufana nekomityi yobisi okanye iqhekeza le-ayisikhrim. Kwakhona, iimveliso ezininzi zobisi kwiivenkile ezinkulu ngoku zine-lactose encitshisiweyo kwayeKukho iintlobo ezingenayo i-lactose. Cinga ngokongeza ezi kunye nezinye iindlela zobisi ekutyeni kwakho.

Ngaba ukunganyamezelani ne-lactose kunokunyangwa ngokupheleleyo?

Ukunganyamezelani kwe-lactose yesibini , okubangelwa kukonakala kwamathumbu amancinci, kunokuphucula emva kokuba umonakalo upholile. Kuxhomekeke ekubeni umonakalo uhlala ixesha elide kangakanani. Kungathatha ixesha. Ukunganyamezelani kwe-lactose ekukhuleni, okubangelwa kukuzalwa ngaphambi kwexesha, kudla ngokunyamalala njengoko abantwana bekhula.

Nangona kunjalo, ukuba unesifo sokuqala okanye sokuzalwa , umzimba wakho awuyi kuvelisa i-lactase engaphezulu ngokwemvelo. Nangona kunjalo, ukuba impilo yesisu sakho okanye i-microbiome yamathumbu akho iyatshintsha, iimpawu zakho zinokutshintsha. Usenokukwazi ukunyamezela okungakumbi, okanye ufumane iimpawu ezimbalwa.

Kuza kwenzeka ntoni ukuba ukunganyamezelani ne-lactose akunanzwa?

Ukunganyamezelani ne-lactose akuyi kubangela ingozi enkulu kuwe. Ukuba unako ukunyamezela iimpawu de i-lactose idlule kwinkqubo yakho yokugaya ukutya, ziya kuphela emva kwexesha elithile. Nangona kunjalo, ungaziphepha lula ezi mpawu zingathandekiyo ngokusebenzisa izongezo ze-lactase kunye neemveliso zobisi ezingenayo i-lactose.

Ngaba kukho naziphi na iziphumo ezihlala ixesha elide zokunganyamezelani ne-lactose?

Ukunganyamezelani ne-lactose kuchaphazela ukutya kwakho, ngoko ke kufuneka ulumke malunga nezondlo ozityayo. Ukuba ungazisebenzisi zonke iimveliso zobisi, usenokuba nokungabikho kwe -calcium kunye ne-vitamin D. Nangona ungazifumana ezi zondlo kwezinye iindawo zokutya, iimveliso zobisi zezona zixhaphakileyo.

Ukunqongophala kwe-calcium okanye ukunqongophala kwe-vitamin D kunokuchaphazela amathambo akho, izihlunu kunye nenkqubo yemithambo-luvo. Oku kunqongophala kunokuchaphazela ngakumbi abantwana abasakhulayo. Ukuba awukwazi ukufumana oku okwaneleyo ekutyeni, ugqirha unokucebisa ukuba uthathe izongezo ze-calcium okanye i-vitamin D.

Ngaba ukunganyamezelani ne-lactose kukwayinto yokunganyamezelani ne-allergy?

Hayi. I-allergy yokutya yindlela umzimba wakho osabela ngayo kwi -immune system , ngokuqhelekileyo kwi-protein ekutyeni okutyayo. I-immune system yakho iyayibona loo protein njengomngcipheko kwaye isabela ukuyisusa. Ukuba une-allergy, nokuba yincinci kangakanani le protein inokubangela i-reaction enkulu, kwaye ngokuqhelekileyo kwenzeka emva nje kokutya ukutya.

I-allergy reaction ingabangela iimpawu kungekuphela nje kwinkqubo yakho yokugaya ukutya, kodwa nakuwo wonke umzimba wakho. Unokufumana izinto ezifana nokudumba, amaqhuqhuva, kunye nobunzima bokuphefumla. Unokufumana iintlungu zesisu, isicaphucaphu, kunye nokuhlanza, kodwa oku kudla ngokwenzeka kwasekuqaleni kwenkqubo yokugaya ukutya, xa iproteni isesiswini.

Umahluko phakathi kokunganyamezelani ne-lactose kunye nokunganyamezelani nobisi

Umahluko ophambili kukuba i-allergy yobisi yimpendulo yomzimba wakho wokuzikhusela kwiproteni yobisi. Ukunganyamezelani ne-lactose yimpendulo yomzimba wakho yokugaya ukutya kwiswekile (i-lactose) esebisini. I-allergy yimpendulo ekhawulezileyo neqatha. Inokuba ngoko nangoko, ibe qatha, kwaye ngamanye amaxesha ibe yingozi ebomini (ebizwa ngokuba yi -anaphylaxis ).

Xa inkqubo yakho yokugaya ukutya isabela kwiswekile engagayekiyo, inokubangela iimpawu ezingathandekiyo ngexesha lenkqubo yokugaya ukutya, kodwa ayiyongozi. I-lactose engagayekiyo ibangela ukuba amanzi kunye negesi ziqokeleleke ngakumbi kumathumbu akho. Usenokuziva uqunjelwe kwaye unegesi ide idlule, kodwa ayizukukwenzakalisa.

Umahluko phakathi kokunganyamezelani ne-lactose kunye nokunganyamezelani neproteni yobisi

Njengokunganyamezeli i-lactose, ukunganyamezeli iproteni yobisi kuqala ngokufunxwa okungafakwanga kakuhle emathunjini amancinci. Xa amathumbu akho amancinci engakwazi ukuqhekeka nokufunxa iproteni ebisini (ngesiqhelo i-casein okanye i-whey ), iproteni engatyiwayo idlula emathunjini akho, kunye neeshukela ezingatyiwayo.

Umahluko kukuba, iiproteni ezingatyiwayo kwindlela yakho yokugaya ukutya zinokuthumela isilumkiso kwinkqubo yakho yokuzikhusela komzimba. Kamva kwinkqubo yokugaya ukutya, inkqubo yakho yokuzikhusela yomzimba inokuyibona loo proteni njenge-allergen kwaye ikhuphe impendulo yomzimba ebambezelekileyo. Ungade ube ne-allergy kuloo proteni kamva.

Ukunganyamezelani ne-lactose akusiso isifo. Lutshintsho nje lwendalo kwindlela esebenza ngayo inkqubo yethu yokugaya ukutya. Enyanisweni, ukukwazi ukugaya i-lactose emva kobuntwana lutshintsho olutsha lwemfuza ebantwini. Asingothi sonke esinalo olo tshintsho, kwaye oko akuyongxaki. Ungaphila ubomi obusempilweni ngokunganyamezeli i-lactose.

Ukuba uneengxaki zokugaya ukutya ocinga ukuba zinxulumene neemveliso zobisi, ugqirha anokukunceda. Angakuvavanya ukunganyamezelani ne-lactose kunye nezinye izizathu zeempawu zakho. Ukuba unganyamezelani ne-lactose, ugqirha anokukunceda wenze utshintsho kwindlela ophila ngayo ukuze akuncede ulawule iimpawu zakho.

Okokugqibela, izinto ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

• Abantu abaninzi baziva bengonwabanga esiswini xa besitya ubisi okanye iimveliso zobisi, okubizwa ngokuba kukunganyamezelani ne-lactose .
• Isizathu esiphambili soku kukuncipha kwe-enzyme ye -lactase emzimbeni.
• Iimpawu azifani kuye wonke umntu, kwaye kubalulekile ukufumana ubungakanani be-lactose onokuyinyamezela.
• Iimveliso ze-lactase kunye ne-lactose ezingenayo zingasetyenziswa.
• Oku akubangelwa kukunganyamezelani, kodwa ekubeni ukutya kobisi kunqunyelwe, lumka malunga ne-calcium kunye ne-vitamin D.
• Ukuba unamathandabuzo ngale nto, kungcono ufune ingcebiso kagqirha. Akukho nto inokubangela ixhala, le yimeko elawulekayo!

Ukunganyamezelani ne - lactose, iingxaki zokugaya ubisi, ukudumba, i-lactase, ukutya kobisi, ukugaya ukutya