Lactose Kusashivirira 101 - Zvinokonzera, Zviratidzo uye Kurapa

Zvemukati

• Chii chinonzi Lactose Kusashivirira?
• Zvinokonzera Kusagadzikana kweLactose
• Yakanyanya Lactose Kusashivirira
• Sekondari Lactose Kusashivirira
• Ndezvipi Zviratidzo zveLactose Kusashivirira?
• Kudzivisa Lactose Kunoreva Kudzivisa Dairy, Iyo Iri Yakawandisa MuMuturu
• Ndezvipi Zvikafu zvine Lactose?
• Dairy Zvikafu zvine Lactose
• Zvikafu izvo Dzimwe nguva zvine Lactose
• Mamwe Mazita Ekuwedzera Dairy
• Vanhu Vane Lactose Kusashivirira Vanogona Kugona Kudya Imwe Misi
• Akanaka Asina-Mukaka Zvinyorwa zveCalcium
• Kurapa kweLactose Kusashivirira
• Enzyme Inowedzera
• Lactose Kuratidzira
• Probiotic uye Prebiotic
• Tora Meseji Yekumba

Kusagadzikana kweLactose kwakajairika.

Muchokwadi, inofungidzirwa kukanganisa kwakapoteredza 75% yehuwandu hwepasi rose ().

Vanhu vane lactose kusagadzikana vanosangana nematambudziko ekugaya kana vachidya dairy, izvo zvinogona kukanganisa maitiro ehupenyu.

Chii chinonzi Lactose Kusashivirira?

Kusagadzikana kweLactose idhayeti yekugaya inokonzerwa nekusagona kugaya lactose, yakakosha makabhohydrate muzvigadzirwa zvemukaka.

Inogona kukonzera zviratidzo zvakasiyana, zvinosanganisira kuzvimba, manyoka uye kurwadziwa mudumbu.

Vanhu vane kusagadzikana kwelasise hazviite zvakakwana iyo enzyme lactase, iyo inodikanwa kugaya lactose.

Iyo enzyme yelactase inodiwa kupaza lactose pasi kuita glucose uye galactose, iyo inogona kukweverwa muropa uye kushandiswa kwesimba.

Pasina lactase yakakwana, lactose inofamba nepakati pematumbo ako isina kugayiwa uye inokonzeresa zviratidzo zvekugaya (,,).

Lactose inowanikwawo mumukaka wemukaka, uye anenge munhu wese anozvarwa aine kugona kuidya. Izvo zvisingawanzo kuona kusagadzikana kwe lactose muvana vari pasi pemakore mashanu.

Parizvino, vangangoita 75% yevagari vepasirese vane lactose vasingashivirane. Njodzi inosiyana zvakanyanya pakati penyika, sezvakaratidzwa pamepu ino:

Mufananidzo Chitubu.

Kusavhiringidzika kweLactose ndiko kusakwanisa kugaya lactose, yakakosha makabhohydrate mumukaka. Izvo zvinokonzerwa nekuderedzwa kugadzirwa kweiyo enzyme lactase mumatumbu ako.

Zvinokonzera Kusagadzikana kweLactose

Kune maviri akakosha marudzi eiyo lactose kusashivirira, ayo ane zvikonzero zvakasiyana.

Yakanyanya Lactose Kusashivirira

Primary lactose kusawirirana ndiko kwakanyanya. Izvo zvinokonzerwa nekuderera kwekugadzirwa kwelactase nezera, kuti lactose iite zvisina kunyudzwa ().

Iyi fomu yekusavhiringidzika kwelactose inogona kukonzerwa nemajini, nekuti zvinowanzoitika kune vamwe vanhu kupfuura vamwe.

Zvidzidzo zvehuwandu hwevanhu zvakafungidzira kuti lactose kusagadzikana kunokanganisa 5-17% yevaEurope, vangangoita 44% yevaAmerican uye 60-80% yevaAfrica neAsia ().

Sekondari Lactose Kusashivirira

Secondary lactose kusawirirana isingawanzo. Inokonzereswa nehurwere, senge dumbu dumbu kana imwe nyaya yakakomba senge chirwere chechiliac. Izvi zvinodaro nekuti kuzvimba mudumbu remadziro kunogona kutungamira mukudzikira kwechinguva mukugadzirwa kwelactase ().

Kunyanya kusagadzikana kwelactose kwakajairika uye kunosanganisira kudzikisira kugadzirwa kwelactase nezera. Secondary lactose kusagadzikana kunokonzerwa nekuzvimba mumatumbo, yechipiri kune hutachiona kana chirwere.

Ndezvipi Zviratidzo zveLactose Kusashivirira?

Kana ikasachengetwa nemazvo, kusagadzikana kwe lactose kunogona kukonzera matambudziko akakomba ekugaya.

Zviratidzo zvakajairika ndezve (,,):

• Bloating
• Dumbu rinorwadza
• Gasi
• Manyoka

Vamwe vanhu vanoonawo kukurumidza kuenda kuchimbuzi, kusvotwa, kurutsa, kurwadziwa mudumbu rezasi uye kupota uchimbobatwa.

Dhairrhea inoitika nekuda kweiyo isina kugayikwa lactose muura hwako mudiki, izvo zvinoita kuti mvura ifambe mudumbu rako rekugaya.

Kana ikangosvika mukoloni yako, iyo lactose inoviriswa nehutachiona mumatumbo ako, ichiumba ipfupi-cheni yemafuta acids uye gasi. Izvi zvinokonzeresa kuzvimba, kubatikana uye kurwadziwa.

Kuomarara kwezviratidzo kunogona kusiyana, zvichienderana nekuti yakawanda sei lactose yaunogona kutsungirira uye kuti wakadya zvakadii ().

Kusagadzikana kweLactose kunogona kukonzera matambudziko ekugaya.Zviratidzo zvikuru kupfura, gasi, kurwadziwa mudumbu uye manyoka.

Kudzivisa Lactose Kunoreva Kudzivisa Dairy, Iyo Iri Yakawandisa MuMuturu

Dairi izwi rinoshandiswa kutsanangura mukaka kana zvigadzirwa zvinogadzirwa nemukaka.

Zvigadzirwa zvemukaka zvine hutano zvakanyanya uye zvakakosha sosi yeprotein, calcium uye mavitamini saA, B12 uye D ().

Iko kusanganiswa kwehutano kwakanakira mapfupa ako ().

Kusanganisira dairy mukudya kwako kwakabatana neakakwira mapfupa emamineral density, ayo anogona kubatsira kudzikisa njodzi yekutyoka kwemapfupa paunenge uchikura (,,).

Zvigadzirwa zvemukaka zvakave zvakare zvakabatanidzwa nenjodzi yakadzikira yerudzi rwechipiri chirwere cheshuga uye kufutisa (,,,).

Nekudaro, vanhu vane kusagamuchirwa kwe lactose vangangoda kudzikisa kana kubvisa zvigadzirwa zvemukaka kubva kuzvikafu zvavo, zvinogona kurasikirwa nehumwe hutano (,,,).

Dairy yakakwira mune zvakawanda zvinovaka muviri, uye ndiyo sosi yepasirese inopa calcium. Kubvisa dairy zvinoreva kuti unofanirwa kuwana izvi zvinovaka muviri kubva kune zvimwe zvekudya panzvimbo.

Ndezvipi Zvikafu zvine Lactose?

Lactose inowanikwa mune zvekudya zvemukaka uye zvigadzirwa zvine mukaka.

Dairy Zvikafu zvine Lactose

Izvi zvinotevera zvigadzirwa zvemukaka zvine lactose:

• Mukaka wemombe (ese marudzi)
• Mukaka wembudzi
• Cheese (kusanganisira yakaoma uye yakapfava chizi)
• Aizi kirimu
• Yogati
• Ruomba

Zvikafu izvo Dzimwe nguva zvine Lactose

Chikafu chine imwe mhando yemukaka sechinhu chinogadzirwa chinogona zvakare kuve ne lactose, inosanganisira:

• Chikafu chakagadzirwa nemukaka wemuto, senge quiche
• Mabhisikiti uye makuki
• Chokoreti uye confectionary, senge yakabikwa maswiti uye macandi
• Chingwa uye zvakabikwa
• Makeke
• Zviyo zvemangwanani
• Instant masobho uye sauces
• Nyama dzakagadziriswa, senge pre-yakatswa ham kana sausage
• Kudya kwakagadzirira
• Sauce uye gravies
• Mbatatisi machipisi, nzungu uye zvinonaka zvetora
• Desserts uye makadhi

Mamwe Mazita Ekuwedzera Dairy

Unogona kutarisa kana chigadzirwa chine mukaka nekutarisa pane zvakanyorwa.

Pamisanganiswa yezvinyorwa, akawedzera mukaka kana zvigadzirwa zvemukaka zvinogona kutsanangurwa se:

• Mukaka
• Misi yakasimba
• Mukaka upfu
• Gumbo
• Whey mapuroteni
• Mukaka casein
• Makakatanwa
• Mukaka shuga
• Buttermilk
• Cheese
• Mukaka wakanyungudutswa
• Mukaka wakaoma wemukaka
• Kirimu yakasviba
• Whey protein inosimbisa
• Mukaka zvigadzirwa

Usavhiringidzika kana chigadzirwa chiine lactic acid, lactalbumin, lactate kana casein. Izvi zvinoshandiswa hazvisi lactose.

Zvigadzirwa zvemukaka zvine lactose. Izvo zvakakosha kuti utarise chitaridzi chezvikafu zvakagadzirwa kuti uone kana iine chero chakavanzika lactose.

Vanhu Vane Lactose Kusashivirira Vanogona Kugona Kudya Imwe Misi

Zvese zvekudya zvemukaka zvine lactose, asi izvi hazvireve kuti vari zvachose pamiganhu kune vanhu vane lactose kusagadzikana.

Vazhinji vanhu vane lactose kusagadzikana vanogona kushivirira zvidiki zve lactose. Semuenzaniso, vamwe vanhu vanogona kushivirira hushoma hwemukaka muiyi asi kwete iyo huwandu hwawaizowana kubva mundiro yezviyo.

Zvinofungidzirwa kuti vanhu vane lactose kusawirirana vanogona kushivirira kusvika kumagiramu gumi nemasere e lactose, inopararira mukati mezuva rese ().

Muchokwadi, kutsvagurudza kwakaratidza kuti vanhu vazhinji vane kusagamuchirwa kwe lactose vanogona kushivirira kusvika kumagiramu gumi nemaviri e lactose mukugara kumwe, inova inenge huwandu mu 1 mukombe (230 ml) yemukaka (,,,,,,).

Mimwe mhando yemukaka zvakare yakasarudzika yakadzika mu lactose kana ichidyiwa muzvikamu zvavo zvenguva dzose. Butter, semuenzaniso inongova ne1.1 gramu ye lactose pa20-gramu chikamu.

Dzimwe mhando dzechizi zvakare dzine isingasviki 1 gramu ye lactose pakushanda. Izvi zvinosanganisira cheddar, Swiss, Colby, Monterey Jack uye mozzarella.

Sezvineiwo, iyo yogati inokonzeresa kukonzeresa zviratidzo muvanhu vane kusagamuchirwa kwe lactose kupfuura mamwe marudzi emukaka (,,,).

Vazhinji vanhu vane lactose kusagadzikana vanogona kushivirira zvidiki zve lactose. Zvigadzirwa zvemukaka zvakaita bhotoro, yogati uye mamwe machizi anowanzo bvumidzwa zvirinani kupfuura mukaka.

Akanaka Asina-Mukaka Zvinyorwa zveCalcium

Kudya kwemukaka kwakanyanya manyuko ecalcium, asi kudya mukaka hakuna kukosha.

Zvichiri kugona kuva nechikafu chine hutano kwazvo chisina zvekudya zvemukaka. Iwe unongoda kuisa zvimwe zvekudya zvakakwirira mu calcium (,).

Iyo yakakurudzirwa kudya kwecalcium ndeye 1,000 mg pazuva.

Zvimwe zvakanaka zvisiri zvemukaka zvitubu zvecalcium zvinosanganisira:

• Zvokudya zvine calcium-zvakasimbiswa: Kune zvakawanda zvine calcium-yakasimbiswa chikafu, inosanganisira majusi, chingwa uye zvisina mukaka mamisi senge maamondi, soy kana oat mukaka. Zunza katoni isati yashandiswa, sezvo calcium inogona kugara pasi.
• Hove dzakanaka: Hove dzakakamanikidzwa nemapfupa, senge sardine kana chenabait, ine calcium yakawanda.
• Yakakwira-calcium inodyara chikafu: Zvikafu zvakawanda zvekudyara zvine huwandu hwakaringana hwecalcium. Nekudaro, iyi calcium inowanzo nyudzwa zvisirizvo nekuda kwekuvapo kwezvinodzvinyirira senge phytate uye oxalate.

Heino runyorwa rwechikafu chisina-lactose chakakwira mu bioavailable calcium.

• Yakasimbiswa isina mukaka wemukaka: 300 mg calcium mune 8 oz (240 ml) inoshumira
• Muchero wakasimbiswa kana muto wemiriwo: 300 mg calcium mune 8 oz (240 ml) inoshumira
• Yakasimbiswa tofu: 200 mg calcium mune 1/2 mukombe inoshumira
• Yakagadzirwa collard magidhi: 200 mg yecalcium mune 1/2 mukombe inoshumira
• Maonde akaomeswa: 100 mg calcium mumaonde mashanu
• Kale: 100 mg calcium mune 1/2 mukombe inoshumira
• Broccoli: 100 mg calcium mune 1/2 mukombe inoshumira
• Soybeans: 100 mg calcium mune 1/2 mukombe inoshumira
• Tempeh: 75 mg calcium mune 1/2 mukombe inoshumira
• Yakagadzirwa bok choy kana yemasitadhi magidhi: 75 mg calcium mune 1/2 mukombe inoshumira
• Almond ruomba: 75 mg calcium mune 2 maTipuni
• Tahini: 75 mg calcium mune 2 ma Tapuni

Kana iwe ukabvisa dairy kubva pane chako chikafu, iwe unofanirwa kuitsiva neimwe yakakodzera sosi sosi ye calcium.

Kurapa kweLactose Kusashivirira

Kana iwe usiri kuda kusiya zvemukaka, saka pane mashoma marapirwo echisikigo anogona kubatsira.

Enzyme Inowedzera

Izvo zvinokwanisika kutenga ma enzymes kubatsira kugaya lactose. Aya ndiwo mahwendefa aunomedza kana madonhwe aunowedzera kuzvikafu nekumwa.

Zvisinei, kushanda kwezvigadzirwa izvi zvinoita sekusiyana kubva pamunhu kumunhu (,,,,,,,,).

Zvakangodaro, iyo lactase enzyme inowedzera inogona kubatsira zvakanyanya kune vamwe vanhu.

Imwe ongororo yakaongorora mhedzisiro yemhando nhatu dzakasiyana dzea lactase zvinowedzera mune vanhu vane lactose-vasingashiviriri avo vakatora magiramu makumi maviri kana makumi mashanu e lactose ().

Inofananidzwa ne placebo, ese matatu lactase anowedzera anovandudza huwandu hwakazara zviratidzo kana zvichitorwa ne20 magiramu e lactose.

Zvisinei, ivo havana kushanda padanho repamusoro remakumi mashanu emakumi magiramu e lactose.

Lactose Kuratidzira

Kana iwe uri lactose isingashiviriri, kugara uchisanganisira lactose mukudya kwako kunogona kubatsira muviri wako kuenderana nayo ().

Parizvino, zvidzidzo pane izvi zvishoma uye zviri pakati nepakati, asi zvidzidzo zvekutanga zvakaratidza mimwe mibairo yakanaka (,,).

Mune imwe ongororo diki, vapfumbamwe vanhu vane lactose-vasingashiviriri vakawana kuwedzera kwakapetwa katatu mukugadzirwa kwavo kwereactase mushure memazuva gumi nematanhatu ekudya lactose ().

Mimwe miedzo yakaoma inodikanwa pasati paitwa kurudziro chaiyo, asi zvinogona kuitika chitima ura hwako kubvumira lactose.

Probiotic uye Prebiotic

Probiotic maumbukireti anopa hutano mabhenefiti kana achinge adyiswa ().

Prebiotic mhando dzefibre dzinoshanda sekudya kwemabhakitiriya aya. Ivo vanodyisa mabhakitiriya anobatsira aunotova nawo mumatumbu ako, kuti akure.

Ose maantibioti uye prebiotic ave akaratidzirwa kudzikisa zviratidzo zvekusavhiringidzika kwelactose, kunyangwe hazvo zvidzidzo zvakawanda kusvika zvino zvave zvidiki (,,).

Mimwe mhando yeprobiotiki uye prebiotic inogona kuve inoshanda zvakanyanya kupfuura vamwe kune vanhu vane lactose intolerance ().

Imwe yemaprobioti anobatsira kwazvo anofungidzirwa kuve Bifidobacteria, inowanzo kuwanikwa muprobiotic yogati uye zvinowedzera (,).

Kune nzira dzinoverengeka dzekudzora kusagadzikana kwe lactose, kusanganisira enzyme zvinowedzeresa, kuburitswa kwe lactose uye kudya mapurobioti kana prebiotic.

Tora Meseji Yekumba

Kubvisa dairy kubva pane zvaunodya kunogona kureva kuti unorasikirwa nezvakakosha zvinovaka muviri. Zvisinei, hazvisi nguva dzose zvichikosha kuti udzivise zvachose mukaka kana iwe uri lactose isingashiviriri.

Vazhinji vanhu vane lactose kusagadzikana vanogona kushivirira mashoma emukaka.

Kana iwe uchida kubvisa dairy zvachose, zvinokwanisika kuve nehutano hwakanaka uye hwakaringana kudya pasina iyo.

Ingo ita chokwadi chekuisa mamwe masosi ecalcium kuti uwane zvese zvaunoda.