Ngaba ufumana ukungonwabi emva kokutya ubisi okanye iimveliso zobisi? Ukuqunjelwa, irhasi, okanye iintlungu zesisu zezinye zeempawu ezinokubonisa ukunganyamezeli kwelactose. Kuya kuxhaphaka ukuva malunga nabantu abathatha isigqibo sokuphelisa ubisi ekudleni kwabo, kodwa ngaba kuyimfuneko ukwenza oko ngaphandle kokuxilongwa?
Ukutya okungekho lactose kunokuba sisisombululo kwabo banengxaki yokunganyamezeli., kodwa kukho iintsomi ezininzi ezijikeleze lo mxholo. Kweli nqaku, sichaza iingcamango eziphosakeleyo, sihlalutye izibonelelo zolu qheliselo lokutya, kwaye sikunika iingcebiso ezifanelekileyo zokugcina ukutya okunokulinganisela ngaphandle kokuncama impilo yokugaya.
Yintoni i-lactose kwaye siyityisa njani?
ILactose luhlobo lweswekile ekhoyo ebisini kunye nezinto eziphuma kulo.. Iqulethwe ziimolekyuli ezimbini: iswekile kunye negalactose. Ukuze umzimba uyifunxe ngokuchanekileyo, kufuneka i-enzyme ebizwa ngokuba yi-enzyme I-lactase, eveliswa emathunjini amancinci. Oku kunoxanduva lokuphula i-lactose kunye nokuvumela ukugaywa kwayo.
Kubo bonke ubomi, imveliso yelactase idla ngokuncipha, ngakumbi emva kokuncancisa. Oku kuncipha kungokwemvelo ngokupheleleyo, nangona kwabanye abantu kugxininiswe kwinqanaba lokuvelisa iimpawu zokugaya.
Yintoni ukunyamezelana kwelactose?
Ukunganyamezeli kweLactose kwenzeka xa umzimba ungavelisi lactase eyaneleyo.. Xa i<em>lactose ingacolwanga kakuhle, ifikelela kumathumbu amakhulu, apho iintsholongwane ziyibilisa. Le nkqubo ivelisa iigesi kunye neeasidi ezibangela ukungonwabi njenge:
- Ukudumba esiswini
- iigesi zamathumbu
- Urhudo okanye ilindle elixegayo
- Iintlungu okanye iintlungu zesisu
Akufunekanga ubhidaniswe nokwaliwa lubisi, ekubeni le yokugqibela inxulumene nokusabela kwe-immune system kwiiprotheni zobisi, ngelixa ukunganyamezeli kungumba wokugaya kuphela.
Ukunganyamezelani kunokuba njalo yokuqala okanye yofuzo, ukuba esisigxina kwaye ixhaphake ngakumbi kubantu abadala, okanye okwesibini kwaye okwethutyana, ezinxulumene nosulelo, unyango okanye izifo ezichaphazela amathumbu.
Kucetyiswa nini ukutya okungenalactose?
Ukutya okungekho lactose kufuneka kuqalwe kuphela emva kovavanyo oluthile lwezonyango., njengovavanyo lwe-hydrogen. Abantu abaninzi bakholelwa ukuba banokunganyamezeli ngenxa yeempawu ezithile, kodwa oku kusenokuba ngenxa yezinye izinto ezifana noxinzelelo okanye ukungacolisi kakuhle kokutya.
Ukuphelisa i-lactose ngaphandle kwemfuneko yonyango kunokuba yingozi.. Xa uyeka ukutya iimveliso ezine-lactose, amathumbu akho anciphisa ukuveliswa kwe-lactase, okwandisa ithuba lokuphuhlisa ukunganyamezeli okusisigxina. Ukongezelela, kukho umngcipheko wokunqongophala kwesondlo, njengokungabikho kwe-calcium, i-vitamin D, okanye i-riboflavin.
Iingenelo zokutya okungekho lactose kwabo banokunganyamezeli i-lactose
Kubantu abafunyenwe benokunganyamezeli, Ukuphelisa okanye ukunciphisa i-lactose kunokuphucula kakhulu umgangatho wobomi. Ezinye izibonelelo zezi:
- Ukunciphisa ukuphazamiseka kokutya: Ngokuthintela ukubiliswa kwebhaktheriya yelactose engagatywanga, igesi, ukuqunjelwa, utyatyazo, kunye neentlungu zesisu ziyancitshiswa.
- Ukuvuvukala kwamathumbu amancinci: impendulo yokuvuvukala ebangelwa yimveliso yobisi engapheliyo iyancitshiswa.
- Ukuphucuka ngokubanzi kwimo: Impilo elungileyo yokwetyisa ichaphazela impilo-ntle yeemvakalelo kunye namandla emihla ngemihla.
Iimveliso eziqukethe i-lactose
ILactose ikhona ngaphaya kobisi. Kubalulekile ukwazi zonke iimveliso ezinokubakho, nokuba zincinci.
Iimveliso zobisi kunye ne-lactose
- Ubisi lweenkomo
- Iitshizi (i-cheddar, i-mozzarella, i-fresh, njl.
- Iyogathi yesiNtu
- Butter
- Ikrimu
- I-ayisikrimu kunye ne-custard
- Whey
Ukutya okucutshungulwayo kunye ne-lactose efihliweyo
- Izonka, iipastries kunye neemveliso zokubhaka
- Iisiriyeli zamashishini
- Iisosi ezilungisiweyo, iipurees kunye neesobho
- Iisoseji kunye nenyama ecoliweyo
- Iitshokolethi kunye neepastries
- Iziselo zangoko nangoko (ikoko kunye nomgubo wekofu)
- Amanye amayeza kwi-tablet okanye kwifom ye-capsule
Iindlela ezizezinye kwiimveliso ezine-lactose
Imarike inikeza uluhlu olubanzi lweenketho ezifanelekileyo kwizidlo ezingenayo i-lactose. Akukho mfuneko yokuyeka ukutya okunencasa okanye okunesondlo ngenxa yolu khetho, olufana nobisi olusekelwe kwizityalo kunye neemveliso ezingenazo i-lactose ezigcina iprofayili yazo yesondlo.
- Iibisi zemifuno: ezifana ne-almond, i-soy, irayisi, i-coconut okanye ubisi lwe-oat. Azinayo i-lactose kwaye zilungele ukubuyisela ubisi lwendabuko.
- Iimveliso zezilwanyana ezingenaLactose: Iimveliso ezininzi zibonelela ngobisi olungenayo lactose, iyogathi, ikhrimu, okanye ibhotolo, ngelixa zigcina iprofayili yazo yesondlo.
- Iitshizi ezifanelekileyo: Ezinye iindidi ezifana ne-lactose-free mozzarella, itshizi yebhokhwe, itshizi ye-Edam okanye ezinye iitshizi ezinyangisiweyo zinelactose encinci kwaye ziyanyamezelwa ngabantu abaninzi.
- Iiyogathi ezikhethekileyo: Kukho iiyogathi eziye zanyangwa ngelactase okanye zenziwe ngeziseko ezisekelwe kwizityalo, ezenza kube lula ukwetyisa kwabo banengxaki yokunganyamezeli i-lactase.
Iingcebiso zokulandela ukutya okungekho lactose ngokuchanekileyo
Ukulandela ukutya okungekho lactose kufuna umbutho kunye nokuqwalaselwa., kodwa yinkqubo elawulekayo ngokugqibeleleyo ukuba ulandela ezi zikhokelo:
- Soloko ufunda iilebhile: Izithako ezifana ne "whey", "casein" okanye "lactose" kufuneka ziphetshwe. Khangela iimveliso ezibhalwe "i-lactose-free."
- cwangcisa ukutya kwakho: Lungiselela iimenyu zakho zeveki kubandakanya ukutya okwahlukeneyo kunye nemithombo ye-calcium kunye neevithamini.
- zama iiresiphi ezintshaKukho iindlela ezininzi zokutya ezingenalo lactose ezimnandi. Ukusuka kwi-smoothies eneziselo ezisekelwe kwizityalo ukuya kwi-dessert okanye i-sauces, ukhetho lubanzi.
- Dibana nengcali yezondloIngcali inokunceda ekuqinisekiseni ukuba ukutya kwakho kugqityiwe kwaye kucebise izongezo xa kuyimfuneko.
Kwakhona, Asingabo bonke abantu abanganyamezeliyo i-lactose abafuna ukuyiphelisa ngokupheleleyo i-lactose.. Abantu abaninzi banyamezela ixabiso elincinci lokutya okuthile, okufana neyogathi, ethi, ngenxa yebhaktheriya ephilayo, iququzelele ukugaywa kokutya ngokwayo.
Abanye abantu bakholelwa ukuba baziva bengcono kwi-lactose-free diet ngaphandle kokufumana ukunyamezela. Oku kunokuba ngenxa yokugaya lula xa utshintsha ukutya okucutshungulweyo kunye neenguqulelo zendalo, kodwa akuthethi ukuba kufuneka uphelise ngokupheleleyo i-lactose ngaphandle kokubonisana nogqirha wakho.
Undoqo kukulungelelana: Wazi umzimba wakho, chonga ukunyamezela kwakho, kwaye ulungelelanise ukutya kwakho ngendlela enempilo.
Ukutya okungekho lactose akuyomfuneko ukuba ibe sempilweni ukuba ayilunganga ngokwezonyango. Noko ke, kwabo bathwaxwa kukunganyamezelani, oko kusenokuthetha ukuphucuka komgangatho wobomi. Ngethamsanqa, namhlanje kukho iimveliso ezithatha indawo ezininzi ezikuvumela ukuba ugcine ukutya okunokulinganisela ngaphandle kokuncama incasa okanye izondlo ezibalulekileyo.
