Kusasarura hakurevi kuti unofanirwa kunzvenga dairy zvakakwana
Kana iwe unwa mukaka, unowana gasi, kuputika, chirwere, kana zvimwe zvinetso zvepamuviri here? Izvi ndezvimwe zvezviratidzo zvekushivirira kwe-lactose, zvinoreva kuti muviri wako ungasave wakanyatsopera shuga inowanikwa mune zvimwe zvekudya zvekuita. Izvo zvinowanikwa uye pane nzira dzaungagona kuderedza lactose muzvokudya zvako usingabvisi zvachose marisi.
Overview
Kusagadzikana kweClasese kusagadzikana kwezvokudya kunokonzerwa uye kunoratidzwa nokusakwanisa kugadzira lactose shuga. Ichi ndicho chimwe chezvikamu zvikuru mumukaka. Inokonzerwa nokushayikwa mune imwe enzyme - lactase - iyo muviri inoshandisa kugadzira shuga.
Kurapa kwekushaya kuvhiringirwa kwelasise kunosanganisira kuwedzera kugoverwa kwemuviri we-lactase enzyme kana kudzivirira marosese ane zvokudya. Zvakakosha kuona kuti lactose kusagadzikana hakufanani nemukaka kunokonzera , izvo zvinowanzoonekwa muvana.
Kusagadzikana kwechikatise kunogona kuitika kune chimwe chezvikonzero zvitatu:
- Chinyanya kukosha ndechokuti enzyme ya lactase inowanikwa mumuviri wako kubvira pakuberekwa inoderera munguva yakawanda iwe uchikura. Uyu ndiwo mamiriro anozivikanwa se "lactase kwete kushivirira."
- Inogonawo kukonzerwa nekumwe chirwere chekudya. Izvi zvinosanganisira chirwere cheCrohn uye chirwere chechiliac , kunyange chichigona kuva chikonzero chechirwere chepachiviri chinogona kukuvadza masero e-lactase-producing. Rudzi urwu rwekusagadzikana runogona kunge rwenguva pfupi.
- Chikonzero chechitatu ndechizvarwa uye chinobva pakuzvarwa. Izvozvo zvinogona kuita kuti vacheche vasakwanise kugadzira mukaka wechipfu uye vachida lactose-isina formula.
Zviratidzo
Zviratidzo zvekusagadzikana kwelasise zvinonyanya kurara uye zvinogona kusanganisira kubvongodza, gesi, kubvongodza, kushungurudza, kana chirwere. Kazhinji yenguva, zviratidzo izvi zvinowanikwa pakati pehafu yeawa kusvika maawa mashomanana mushure mekudya zvigadzirwa zvemiti.
Kuziva
Nhamba inoshamisika yevanhu vanozviziva kuti havadi kusagadzikana kweivose. Mune zvimwe zvezviitiko izvi, vangave vasave nekushayikwa. Kana iwe uine hanya, zvakanakisisa kutaura nechiremba wako kuti uwane chirwere chekuongorora uye mazano anokodzera zvakananga kuhutano hwako uye zvekurapa zvinodiwa.
Kusagadzikana kwechikatise kunogona kuongororwa nemhando dzakasiyana siyana dzekuedzwa. Izvi zvinosanganisira kuongorora kuteura ropa, kuongorora kufema kunoyera nezvibereko zve lactose digestion, kana muedzo unotarisa unopedzisira uine lactose muzvigaro. Iko kuongorora kunowanzoshandiswa kumucheche.
Kugadziriswa kudya kunogonawo kubatsira kune kuwedzera kune izvi kuongororwa kwekuongorora chirwere chisina kuvhiringidzika.
Kurapa
Kurapa kwakanakisisa kwekushivirira kwelasise ndiko kuchengetedza mishonga yemakisi. Anopfuura -the-counter-lactase enzyme supplement inowanikwawo inogona kutorwa isati yatya mishonga yemiti. Iva nechokwadi chekutevera mirayiridzo yepasepa paunotora izvi.
Mimwe michina yakakura ye-lactose yakadai semukaka uye ice cream inowanikwa mune ma-lactose-asina mafomu. Izvi zvinoreva kuti vagara vaine lactase yakawedzerwa kuitira kuputsa pasi lactose shuga kuitira kuti muviri wako usafanirwa.
Pane humwe uchapupu hwokuti probiotics - mabhakitiriya anobatsira anowanzogara muchirwere chekudya - anogona kubatsira kuderedza zviratidzo kune vamwe vanhu vane lactose kusawirirana.
Kudya Kwezvokudya
Mishonga yakawanda yemishonga ine mazinga akawanda e lactose. Izvi zvinosanganisira mukaka, kamuki itsva, mafuta, ice cream, cream cream, uye cottage cheese.
Zvigadzirwa zvemishonga zvakabikwa, zvisinei, zvinoumbwa nokubvumira mabhakitiriya kuti atende zvimwe kana kuti rose lactose mumukaka mulactic acid. Somugumisiro, mishonga iyi yemisi yakaderera mu lactose kupfuura mukaka wakachena. Zvigadzirwa zvemakaka zvakabikwa zvinosanganisira yogurt, kefir, sour cream, buttermilk, uye creme fraîche.
Dhizii dzakaoma dzinogadzirwawo chete kubva mumukaka wemaprotheni uye dzinosanganisira zvishoma kana pasina lactose shuga.
Kutsungirira
Vanhu vane mararamiro erosise vanosiyana mumwero we lactose vanogona kudya pasina zviratidzo.
Vamwe vanogona kudya zviduku zve-lactose-ine zvokudya, asi vamwe vanoda kuchengetedza mairi emishonga zvakanyanya.
Iva nehanya kuti zvigadzirwa zvemucheka zvinogona kuwanikwa mumiti isingatarisirwi. Izvi zvinosanganisira tuna yenyuchi, saradi yakashongedzwa, chokoti, uye maritaine maritini.
Secondary lactose kusagadzikana - lactose kusagadzikana kunokonzerwa nedzimwe mamiriro ezvinhu - kazhinji kunoderedza sezvinongoita chimwe chiitiko. Kudzivisa zvigadzirwa zvehuta kwenguva pfupi mushure mekurwara kwepamuviri kungava pfungwa yakanaka.
Pasi-the-counter lactase inowedzera uye mukaka usina-lactose unogona kushanda mukudzivirira maitiro ekusavhiringidzika kwemurasise. Probiotics - zvinowedzera mabhakitiriya anobatsira - ingangodaro nzira inobatsira yekudzora lactose kusagadzikana zviratidzo pamwe chete. Kana chiremba wako achidavira kuti mapurobioti angave anobatsira, iwe unogona kuatora iwo mufananidzo we yogurt (kana muviri wako unobvumira yogurt) kana seapisules (kazhinji inowanikwa mufriji yezvikamu zvezvitoro zvezvokudya).
Kana iwe uchida kudzivisa zvigadzirwa zvemishonga zvachose, iva nechokwadi chekudzorera mishonga inowanikwa mumukaka. Zvose zvekudya zvakakosha mumukaka zvinowanikwa mune zvimwe zvikafu zvekudya.
Sources:
> He T, et al. Migumisiro yeYogurt uye Bifidobacteria Kuwedzerwa paColonic Microbiota muCtotose-Isinganzwisisi Mazano. Nyaya yeApplied Microbiology. 2008; 104 (2): 595-604.
> National Institute of Diabetes and Digestive and Kidney Diseases. Lactose Kuvolerance Fact Sheet. 2014.
> Silanikove N, Leitner G, Merin U. The Interrelationships Pakati peChistose Kusagadzikana neNyika Yemazuva Ano Dairy: Global Outpectives in Evolutional and Historical Backgrounds. Nutrients. 2015; 7 (9): 7312-7331.