Kudya kweiyo lactose kusagadzikana
Zvemukati
- Kudya menyu yeiyo lactose kusagadzikana
- Ndezvipi zvekudya zvekudzivisa
- Maitiro ekutsiva kushomeka kwecalcium
Kudya kweiyo lactose kusagadzikana kunoenderana nekuderedza kushandiswa kana kusabvisa chikafu chine lactose, senge mukaka uye zvigadzirwa zvemukaka. Kusagadzikana kweLactose kunosiyana kubva pamunhu kuenda kumunhu, saka hazviwanzo kukosha kudzora chikafu ichi zvakakwana.
Kusashivirira uku kunoonekwa nekusakwanisa kwemunhu kugaya lactose, inova shuga irimo mumukaka, nekuda kwekudzikira kana kusavapo kweiyo enzyme lactase mumatumbo mudiki. Iyi enzyme ine basa rekushandura lactose kuita shuga iri nyore kuti inyurwe mumatumbo.
Nekudaro, lactose inosvika ura hukuru pasina shanduko uye inoshatiswa nehutachiona huri mukoloni, zvichifarira kuwedzera kwekugadzirwa kwegasi, manyoka, distension uye kurwadziwa nemudumbu.
Kudya menyu yeiyo lactose kusagadzikana
Iyi tafura inotevera inoratidza menyu-yemazuva matatu echikafu chisina lactose:
| Snack | Zuva 1 | Zuva 2 | Zuva 3 |
| Kudya kwemangwanani | 2 oat uye mabhanana mapanike ane michero jamu kana nzungu ruomba + 1/2 mukombe wakachekwa michero + 1 girazi remuto weorenji | 1 mukombe wegranola nemukaka wealmond + 1/2 bhanana rakatemwa kuita zvidimbu + 2 maspuni emuzambiringa | 1 omelet nesipinachi + 1 girazi rejuzi sitirobhu ine 1 kiyipuniko chembiriso yewavha |
| Kudya kwemangwanani | Avocado smoothie nebhanana uye coconut mukaka + 1 kiyipuni yechingwa chewavha | 1 kapu yegelatin + 30 gramu yemichero yakaomeswa | 1 bhanana yakakwizwa nepeanut butter uye mbeu dzechia |
| Lunch kudya kwemanheru | 1 huku mazamu + 1/2 mukombe wemupunga + 1 mukombe we broccoli nekarotsi + 1 teaspoon yemafuta emuorivhi + 2 zvimedu zvepainapple | 4 mashupuni evhu emombe akagadzirwa neasikwa nyanya muto + 1 mukombe wepasta + 1 mukombe we lettuce saladi ine karoti + 1 teaspoon yemafuta emuorivhi + 1 peya | 90 magiramu esalmoni yakakangwa + 2 mbatatisi + 1 mukombe wesipinashi saladhi ine nzungu shanu, yakarungwa nemafuta emuorivhi, vhiniga uye ndimu |
| Manheru masikati | 1 chidimbu chekeke, chakagadzirwa nemitsi yemukaka | 1 apuro yakatemwa kuita zvidimbu ne 1 spoon yenzungu ruomba | 1/2 mukombe weoats akakungurutswa nemukaka wekokonati, 1 pini yesinamoni uye 1 kapuni yembeu yesesame |
Mari inosanganisirwa mumenu inosiyana zvinoenderana nezera, murume kana murume, chiitiko chemuviri uye kana munhu aine chero chirwere chakabatana uye, nekudaro, chakakosha chakakosha kubvunza wezvehutano kuitira kuti ongororo izere iitwe uye chirongwa chakakwana chekudya zvakajekeswa.
Kana kuongororwa kwekusavhiringidzika kwelacose kuchiitwa, mukaka, yogati uye chizi zvinofanirwa kusarongedzwa kwemwedzi mitatu. Mushure menguva iyi, zvinokwanisika kutora yogati uye chizi zvakare, imwe panguva, uye tarisa kana paine chero zviratidzo zvekusashivirira uye, kana zvikasaoneka, zvinokwanisika kuisa izvi zvekudya zvakare mukudya kwemazuva ese.
Ona mamwe matipi ezvekudya mukusavhiringidzika kwelacose:
Ndezvipi zvekudya zvekudzivisa
Kurapa kwekusavhiringidza kwerosise kunoda shanduko mukudya kwemunhu, uye panofanirwa kuve nekuderedzwa mukudya kwezvikafu zvine lactose, senge mukaka, bota, mukaka wakakomberedzwa, kirimu yakasviba, chizi, yogati, whey protein, pakati pevamwe. Uye zvakare, zvakakosha kuti uverenge ruzivo rwehutano kune zvese zvekudya, sezvo mamwe makuki, chingwa uye sauces zvinewo lactose. Tarisa uone yakazara runyorwa rweiyo lactose chikafu.
Zvichienderana nezviyero zvekushivirira kwemunhu, zvigadzirwa zvemukaka zvakaviriswa, senge yogati kana mamwe machizi, anogona kushivirirwa zvakanaka kana zvikadyiwa zvidiki, saka chikafu chinogona kusiyana kubva pamunhu kuenda kumunhu.
Uye zvakare, pane zvimwe zvigadzirwa zvemukaka pamusika, izvo zvinogadzirwa nemaindasitiri, izvo zvisina lactose mukuumbwa kwavo uye, nekudaro, zvinogona kudyiwa nevanhu vasingashiviriri shuga iyi, zvakakosha kuti uone chitupa chine hutano, icho chinofanirwa zvinoratidza kuti i "lactose yemahara" chigadzirwa.
Izvo zvakare zvinokwanisika kutenga ine-lactase-ine mishonga ku pharmacy, yakadai seLactosil kana Lacday, uye zvinokurudzirwa kutora kapisi 1 usati wadya chero chikafu, chikafu kana mushonga une lactose, izvi zvinokutendera kuti uchere lactose uye kudzivirira kuoneka kwezviratidzo zvinoenderana. Dzidza nezve mimwe mishonga inoshandiswa kusagadzikana kwe lactose.
Maitiro ekutsiva kushomeka kwecalcium
Kuderedza kudyiwa kwechikafu chine lactose kunogona kukonzera kuti munhu atore macalcium uye vhitamini D zvinowedzera.Zvakakoshawo kusanganisa zvimwe zvekudya zvine calcium nevhitamin D isiri yemukaka kudzivirira kuperevedza kwezvinovaka muviri, uye zvinofanirwa kusanganisira Kudya maamondi, sipinashi, tofu, nzungu, mbiriso yevaibika, broccoli, chard, orenji, papaya, bhanana, karoti, salmon, sardines, manhanga, maoyster, mukati meimwe chikafu.
Zvinokurudzirwa zvakare kutsiva mukaka wemombe nezvinwiwa zvemuriwo, inovawo sosi yakanaka yecalcium, uye oat, mupunga, soya, maarumondi kana mukaka wekokonati zvinogona kudyiwa. Yogati inogona kutsiviwa neyoga yogati, isina kubviswa kana kugadzirwa pamba nealmond kana mukaka wekokonati.
Sarudzo Yedu
Placebo mhedzisiro: zvazviri uye mashandiro ayo
