6 Dairy Chikafu Izvo Zviri Zvakasarudzika Zvakadzika muLactose

Zvemukati

• Chii chinonzi Lactose Kusashivirira?
• 1. Ruomba
• 2. Hard Cheese
• 3. Probiotic Yogati
• 4. Mamwe Mapuroteni eDhaireya
• 5. Kefir
• 6. Heavy Cream
• Icho Chinokosha

Vanhu vane kusagadzikana kwelactose vanowanzo dzivisa kudya zvigadzirwa zvemukaka.

Izvi zvinowanzoitika nekuti vari kunetsekana kuti dairy inogona kukonzera isingadiwe uye inogona kunyadzisa mhedzisiro.

Nekudaro, zvekudya zvemukaka zvine hutano chaizvo, uye hazvisi zvese zviri zvakakwirira murusero.

Chinyorwa ichi chinoongorora 6 zvekudya zvemukaka zvakaderera mune lactose.

Chii chinonzi Lactose Kusashivirira?

Kusagadzikana kweLactose idambudziko rakajairika rekugaya. Muchokwadi, zvinokanganisa kutenderedza 75% yehuwandu hwepasi rose ().

Sezvineiwo, yakanyanya kuwanda muAsia neSouth America, asi zvakanyanya kushomeka muzvikamu zveWestern world seNorth America, Europe neAustralia ().

Avo vanayo havana kukwana enzyme inonzi lactase. Yakagadzirwa muura hwako, lactase inodiwa kuputsa lactose, iyo shuga huru inowanikwa mumukaka.

Pasina lactase, lactose inogona kupfuura nepamatumbo ako isina kugayiwa uye inokonzeresa zviratidzo zvisingafadzi senge kusvotwa, kurwadziwa, gasi, kuzvimba uye manyoka ().

Kutya kuvandudza zviratidzo izvi kunogona kutungamira vanhu vane mamiriro aya kudzivirira chikafu chine lactose, senge zvigadzirwa zvemukaka.

Zvisinei, izvi hazviwanzo kudikanwa, sezvo zvisiri zvese zvekudya zvemukaka zvine lactose yakakwana yekukonzera matambudziko kune vanhu vasingashiviriri.

Muchokwadi, zvinofungidzirwa kuti vanhu vazhinji vane kusashivirira vanogona kudya kusvika kumagiramu gumi nemaviri e lactose panguva vasina kusangana nezviratidzo ().

Kuisa izvo nenzira, 12 gramu ndiyo huwandu hunowanikwa mu 1 mukombe (230 ml) yemukaka.

Pamusoro pezvo, zvimwe zvekudya zvemukaka zvakasikwa zvakadzika muiyo lactose. Pazasi pane matanhatu acho.

1. Ruomba

Butter chigadzirwa chemukaka chakakora zvakanyanya chakagadzirwa nekukamura kirimu kana mukaka kupatsanura mafuta ayo akasimba uye zvinhu zvemvura.

Chigadzirwa chekupedzisira chakakomberedza 80% mafuta, sezvo chikamu chemvura chine mukaka, chine lactose yese, chinobviswa panguva yekugadzirisa (4).

Izvi zvinoreva kuti izvo zvine lactose zvemafuta zvakadzika chaizvo. Muchokwadi, 3.5 ounces (100 gramu) yetireti inongova ne 0.1 gramu (4).

Matanho aya akaderera haatombogona kukonzera matambudziko, kunyangwe iwe uine kusashivirira ().

Kana iwe uine hanya, zvakakosha kuziva kuti bota rakagadzirwa kubva kune zvakaviriswa mukaka zvigadzirwa uye kujekesa bota zvine kunyange shoma lactose pane yakajairwa bota.

Saka kunze kwekunge iwe uine chimwe chikonzero chekudzivirira mafuta, dhizaini isina dairy-isina kupararira.

Butter chinhu chakakora-mafuta chemukaka chigadzirwa chine chete maratidziro emari yelactose. Izvi zvinoreva kuti zvinowanzove zvakanaka kuisa mukudya kwako kana iwe uine kusagadzikana kweiyo lactose.

2. Hard Cheese

Cheese inogadzirwa nekuwedzera mabhakitiriya kana asidhi kumukaka uyezve nekuparadzanisa chezi curds iyo fomu kubva kune iyo whey.

Tichifunga kuti lactose iri mumukaka inowanikwa mune iyo whey, yakawanda yacho inobviswa kana chizi ichigadzirwa.

Nekudaro, iyo huwandu hunowanikwa muchizi hunogona kusiyana, uye machizi ane akadzika kwazvo zviyero ndiwo akave akare kureba.

Izvi zvinodaro nekuti mabhakitiriya ari muchizi anokwanisa kupaza imwe yelactose yasara, zvichideredza zvirimo. Iyo yakareba chizi yakura, iyo inowedzera lactose inoputswa nebhakitiriya irimo ().

Izvi zvinoreva kuti akwegura, akaomeswa chizi anowanzo kuve akaderera kwazvo mu lactose. Semuenzaniso, 3.5 maawundi (100 magiramu) echeddar chizi anongova nematanho ezvo zvacho (6).

Cheeses ayo akadzika mu lactose anosanganisira Parmesan, Swiss uye cheddar. Zvikamu zvine mwero zveizi izvi zvinogona kazhinji kubvumirwa nevanhu vane lactose kusawirirana (6, 7, 8,).

Cheeses iyo inowanzo kuve yakakwira mu lactose inosanganisira chizi inopararira, chizi dzakapfava senge Brie kana Camembert, kottage chizi uye mozzarella.

Zvakare, kunyangwe mamwe akakwira-lactose chizi anogona kusakonzeresa zviratidzo muzvikamu zvidiki, sezvo ivo vachiwanzo kunge vachine isingasviki magiramu gumi nemaviri e lactose.

Huwandu hwe lactose hunogona kusiyana pakati pemhando dzakasiyana dzechizi. Muzhinji, machizi anga akura kwenguva yakareba, senge cheddar, Parmesan neSwitzerland, ane mwero wakaderera.

3. Probiotic Yogati

Vanhu vane kusagadzikana kwerakisi kazhinji vanowana yogati iri nyore kugaya kupfuura mukaka (,,).

Izvi imhaka yekuti ma yogurti mazhinji ane hutachiona huripo hunogona kubatsira kupaza lactose, saka hauna zvakawanda zvekuzvigaya (,,).

Semuenzaniso, kumwe kuongorora kwakaenzanisa kuti zvakanaka sei lactose yakagayiwa mushure mekunwa mukaka uye nekudya iyo yeprobiotic yogati ().

Yakawana kuti apo vanhu vane kusagadzikana kwe lactose pavakadya iyo yogati, ivo vaikwanisa kugaya makumi matanhatu neshanu muzana lactose kupfuura pavaimwa mukaka.

Iyo yogati yakakonzeresa zviratidzo zvishoma, iine chete makumi maviri muzana yevanhu vanotaura nezvekugaya kwekudya mushure mekudya iyo yogati, zvichienzaniswa ne80% mushure mekunwa mukaka ().

Zviri nani kutsvaga ma yogurti akanyorwa kuti "probiotic," zvinoreva kuti ane tsika dzekugara dzehutachiona. Yogurt iyo yakave yakadyiwa, iyo inouraya hutachiona, inogona kunge isinga nyorwe ().

Kuwedzera, mafuta akazara uye akasvinwa ma yogurti senge yechiGreek uye chiGreek-dhizaini yogati inogona kuve iri nani sarudzo kune vanhu vane lactose kusashivirira.

Izvi zvinodaro nekuti yakazara-mafuta ma yogurti ane mamwe mafuta uye mashoma mavhiri pane akaderera-mafuta ma yogiti.

MaGreek uye echiGreek-maitiro ma yogurts akadzikawo mu lactose nekuti anomanikidzwa panguva yekugadzirisa. Izvi zvinobvisa yakatowanda vhiri, richivaita ivo zvakasununguka zvakanyanya kudzika mu lactose.

Lactose vasingashiviriri vanhu vanowanzoona yogati iri nyore kugaya kupfuura mukaka. Iyo yogati yakanaka kwazvo kune vanhu vane lactose kusagadzikana ndeye yakazara-mafuta, probiotic yogati iyo ine mhenyu mabhakitiriya tsika.

4. Mamwe Mapuroteni eDhaireya

Kusarudza puroteni poda kunogona kunetsa kune avo vane lactose vasingashivirane.

Izvi zvinodaro nekuti mapuroteni mapoda anowanzo gadzirwa kubva kumapuroteni ari mumukaka whey, inova ine lactose-ine, mvura yemukaka.

Nekudaro, iyo huwandu hunowanikwa mu whey protein powders inogona kusiyana, zvinoenderana nekuti Whey inoitwa sei.

Kune matatu makuru marudzi eiyo whey protein powder:

• Gorosi kuisa pfungwa: Inotenderedza 79-80% protein uye shoma lactose (16).
• Whey kuzviparadzanisa: Inotenderedza 90% protein uye shoma lactose pane whey protein concentrate (17).
• Whey hydrolyzate: Iine huwandu hwakaenzana hwe lactose sey whey concentrate, asi mamwe mapuroteni ari muhupfu aya akatogayiwa zvishoma ().

Sarudzo yakanakisa yeavo vane lactose-inonzwisisika ingangoita whey kuzviparadzanisa, iyo ine iwo akadzika zvakadzika.

Zvakangodaro, izvo zvine lactose zvinogona kusiyana zvakanyanya pakati pezvikwata, uye vanhu vazhinji vanofanirwa kuyedza kuti vaone kuti ndeupi protein protein brand unoshanda kwazvo kwavari.

Diary protein mapuroteni akagadziriswa kubvisa yakawanda yavo lactose. Nekudaro, iyo whey protein inosimbisa ine yakawanda yacho kupfuura iyo whey inoparadzanisa, iyo inogona kuve iri sarudzo iri nani kune vanhu vane hanya.

5. Kefir

Kefir ndicho chinoviriswa chinwiwa icho chinowanzoitwa nekuwedzera "kefir zviyo" kune mukaka wemhuka ().

Kufanana ne yogati, kefir zviyo zvine tsika dzekugara dzehutachiona dzinobatsira kuputsa nekugaya iyo lactose mumukaka.

Izvi zvinoreva kuti kefir inogona kuve inoregererwa zviri nani nevanhu vane lactose kusagadzikana, kana ichidyiwa muhuwandu hwakaenzana.

Muchokwadi, kumwe kuongorora kwakawana kuti zvichienzaniswa nemukaka, zvigadzirwa zvemukaka zvakaviriswa senge yogati kana kefir zvinogona kudzikisa zviratidzo zvekusagadzikana ne54-71% ().

Kefir chinwiwa chemukaka chakaviriswa. Kufanana neyogati, mabhakitiriya ari mukfir anoputsa lactose, ichiita kuti iwedzere kugaya.

6. Heavy Cream

Kirimu inogadzirwa nekusvetuka kubva pane mafuta emvura anokwira kumusoro kwemukaka.

Makirimu akasiyana anogona kunge aine huwandu hwakasiyana hwemafuta, zvinoenderana nehuremu hwemafuta nemukaka muchigadzirwa.

Heavy cream chigadzirwa chakakora-mafuta chine zvakapoteredza 37% mafuta. Ichi chikamu chakakwirira kupfuura icho chemamwe makirimu akafanana nehafu nehafu uye kirimu kirimu (21).

Iyo zvakare ine inenge isina shuga, zvinoreva kuti izvo zvine lactose zviri pasi zvakanyanya. Muchokwadi, hafu ounce (15 ml) yeheavy cream inongova neinenge 0,5 magiramu.

Naizvozvo, zvidiki zvekirimu inorema mukofi yako kana dhizeti yako haifanire kukukonzera matambudziko.

Heavy cream chigadzirwa chakakora-mafuta chine inenge isina lactose. Kushandisa diki sosi inorema kirimu inofanirwa kushivirira kune vanhu vazhinji vane lactose isingashivirane.

Icho Chinokosha

Kupesana nekutenda kwakakurumbira, hazvidi kuti vanhu vane lactose-vasingashiviriri vadzivise zvigadzirwa zvese zvemukaka.

Muchokwadi, zvimwe zvigadzirwa zvemukaka - zvakaita sechitanhatu zvakurukurwa muchinyorwa chino - zvakasikwa zvakadzika mu lactose.

Mune zviyero zvine mwero, ivo vanowanzo kushivirirwa zvakanaka nevanhu vane lactose-vasingashiviriri vanhu.