Lactose Kusagadzikana Kwakanyanya Kwazvo Uye Kurapwa Kunosanganisira Kudzivisa Mishonga Yemazi
Kusagadzikana kwechirose kunokonzerwa nokusakwana kwemuviri kugadzira shuga yemukaka, kana kuti lactose. Kuti riparadze lactose pasi muashuga mashoma, kana kuti monosaccharides, muviri unofanira kubereka enzyme inonzi "lactase," inobudiswa mudumbu duku . Pasina lactase, lactose kubva mumiti yemukaka haikwanisi kudyiwa. Izvi zvinokonzera zviratidzo zvegesi, makumbo uye chirwere chinowanikwa nevanhu vazhinji mushure mekudya kana kunwa mishonga yemakese.
Kusagadzikana kweClasese ndeyemamiriro ezvinhu anowanzowedzera nguva. Mushure mekunge munhu asvika anenge makore maviri, muviri unotanga kubudisa zvishoma zve enzyme lactase. Zvikonzero izvi hazvisi kunzwisiswa. Hazvisi nyore kuti mucheche aberekwe aine lactose asingagumi, izvo zvinogona kukonzera kurutsa uye "kusakwanisa kubudirira." Zviratidzo zvekusagadzikana kwelasise zvinogona kuonekwa makore mushure mehucheche.
Mashoko akanaka ndeokuti kune zvakawanda zvakagadzirwa pamusika nhasi izvo zvinogona kubata chirwere chectoctose kana kuzvidzivirira zvachose. Kune marudzi ose ehuchi, kune chimwe chinhu chinowanikwa chiripo, uye vakugadziri vakawana unyanzvi hukuru mukugadzira zvisiri izvo zvekudya zvine mairi zvinonaka sezvakaitwa pakutanga.
Ndiani Anowana Kuchengetedza Kwacho?
Nyanzvi dzinofungidzira kuti vazhinji vanoita mamiriyoni makumi mashanu eAmerica vakuru vane lactose vasingateereri. Kusagadzikana kwechikatise kunonyanya kubata vanhu veChina, Korean, Japanese, vaJudha uye veAfrica. Vanhu vekuchamhembe kweEurope neEiddle East (Bedouins, Saudis, Yemenis) descents vane zvishoma zvekushivirira kwe lactose.
Nharaunda dzenharaunda dzinoratidzika kuti dzinobatsira pakuitika kwekusavhiringidza kwelasise. Zvidzinza zvevanhu vanobva kuchamhembe kweEurope, somuenzaniso, zvakatsigirwa nemishonga yemukaka sezvokudya munzvimbo yavo yeharaunda kwemakore mashoma zvuru. Mahedheni ane huwandu hwevanhu vakuru vane kusagadzikana kwelasise havakwanisi kutarisirwa nemiti yemukaka munzvimbo dzedzitateguru avo.
Zviratidzo
Zviratidzo zvekusagadzikana kwelasise zvinogona kusanganisira gesi , chirwere , kubvongodza , kuputika , kusuruvara uye kufema kwakaipa . Zviratidzo izvi zvinogona kutanga chero kubva pamaminitsi makumi matatu kusvika maawa maviri mushure mekudya ma-lactose uye zvinogona kupedza kusvika mazuva matatu apfuura. Kuoma kwezviratidzo kunosiyana kubva kumunhu kusvika kune mumwe munhu uye kunotarisana nehuwandu hwelactose inogona kubvumira.
Chii Chinoita Kuti Kusagadzikana Kuite neBD?
Vanhu vazhinji vane chirwere chinoputika chirwere (IBD) vanewo chirwere chisina kuvhiringidzika. Zviratidzo zvegesi, kubvongodza uye kubudisa marwere kunokonzerwa neBD zvinowanikwa nemararamiro akafanana anokonzerwa nekusavhiringidzika kwemurasise.
Kuziva
Kune mimwe miedzo mitatu inowanzoshandiswa kuongororesa lactose kusagadzikana: chirwere chemalasise tolerance, iyo hydrogen breath test uye yakasimba acidity test.
Iroctose tolerance test. Uyu muedzo wakakodzera vose vakuru nevakura. Varwere vachatsanya kwemaawa akawanda vasati vatanga. Ropa rinokweverwa kuenzana neropa rekusigira kwemuropa. Zvadaro, murwere achanwa mvura inosvika 50 gm yactose. Kwemaawa maviri anotevera, dzimwe sampu yeropa dzinotorwa kuti dzienzanise mazinga eropa glucose. Kana iyo lactose iri kuputsika mumuviri neine enzyme lactase, chirwere cheglucose cheropa chichamuka.
Kana chirwere cheglucose cheropa chisisimuke, izvo zvinoreva kuti lactose haisi kuputsika mumashuga mashoma uye murwere ane lactose kusawirirana.
The hydrogen breath test. Uyu muedzo wakafanana zvikuru neavotise kusagadzikana kuedzwa uye inogona kuitwa kuvana vaduku semwedzi 6 pamwe chete nevanhu vakuru. Mushure mokutsanya kwemaawa akawanda, murwere acharamba achipinda mumuromo wakabatana nehombodo yemapuranga iyo inoita sebhokisi. Iri bhegi rinofanira kushandiswa sekuenzanisa kwechipiri chikamu chekuedzwa. Zvadaro, murwere achanwa mvura inogona kuva nemakiromita makumi mashanu ectosese. Mamwe mafemu anofema achatorwa panguva dzakasiyana-siyana kwemaawa matanhatu.
Kazhinji, hapana hydrogen inowanikwa mumhepo yomunhu. Apo murotise usingakanganisi munhu anovhiya lactose, inogara mumatumbo avo uye inobereka, pakupedzisira inogadzira hydrogen gesi. Saka, kana hydrogen iripo mumhepo inoputika inotorwa mushure mekunwa lactose, kuongororwa kweiyoctose kusagadzikana kunogona kuitwa.
The stool acidity test. Uyu muedzo unowanzoitwa pamucheche nevana vaduku. Icho hachisi chechivi uye hachina matambudziko, zvakadai sekudonha mvura kunokonzerwa nehutachiona, kubva pakudiridza yakawanda ye lactose. Senzamu inosungirirwa inounganidzwa uye inoongororwa nelactic acid, glucose uye mamwe mahedheni mashoma-eine acid inogona kuvapo apo lactose inoramba isingadiwi nemuviri.
Mishonga
Kusagadzikana kwechikatise kunowanzotungamirirwa kuburikidza nekugadziriswa kwekudya. Kune vana vaduku, zvese zvekudya zvine lactose zvinofanira kudziviswa. Kune vanhu vakuru uye vana vakuru, kukosha kwelasise inogona kuregererwa kuchasiyana. Vamwe vanhu vangave vakakwanisa kudya mafuta uye vakwegura cheeses, izvo zvinowedzera masero e lactose, asi vamwe vangawana girazi remukaka hazvizovanyadzisi, asi zviviri zvinoda. Kunongova kuburikidza nekuedzwa uye kukanganisa vanhu vanogona kusagadzikana kwelasise vanoona rudzi uye zviyero zvemishonga yemakisi inoregererwa.
Mazano ekuderedza kunwa kwekaka:
- Idya zvokudya zvine lactose nezvimwe zvokudya
- Verenga mavara ekudya zvakanyatsonaka
- Idya zvikamu zviduku zvezvokudya zvine lactose
- Edzai mubatsiri wemukaka (soy or rice milk)
- Edzai yogurts ne "tsika dzakararama;" vangave vakanyatsotsungirira
Kana kudzivisa marisi chinhu chinetso, pane zvinhu zvakasiyana-siyana zvemabhizimisi zviripo izvo zvine enzyme lactase. Izvi zvinowanikwa mumarudzi akasiyana-siyana. Chimwe chimiro inodonha mvura iyo inogona kuwedzerwa mukaka kuti iparadze lactose zviri mukati. I-lactose inogona kuderedzwa kubva kune 70 kusvika ku90%. Imwe iri mufomu yemapiritsi yakamedzwa kare kare kana neyokutanga kuruma kwemakaka. Zvimwe zvakare mahwendefa anonyangarika anotorwawo pakutanga kwekudya ane mukaka. Lactose yakaderedza mukaka, ice cream, jeses nezvimwe zvinodhaka zvemiti zvinowanika nyore nyore.
Tarisa Izvo "Zvakavanzwa" Lactose!
Iva nehanya ne lactose yakavanzwa. Kusvikira 20% yemishonga inoshandisa lactose sechando. Mukuru wako wemishonga achaziva kuti ndeapi. Verenga mabhuku ezvokudya zvakanyatsonaka, nokuti zvokudya zvine whey, mazamu, mukaka ne-makemikari, mukaka wakaoma mukaka uye nonfat mukaka wakaoma woupfu uchange uine lactose. Zvimwe zvokudya zvinogona kunge zvine lactose ndezvi:
- Chingwa nezvimwe zvinhu zvakabikwa
- Kumba kambodha kunwa
- Candies uye zvinodya
- Bhabhurigamu
- Nzvimbo dzebhizimisi dzakagadzirwa
- Cookies uye sandwich cookie fillings
- Cream cordials uye zvinodhaka
- Creamed miriwo
- Dips
- French fries (lactose is a browning agent)
- Instant kofi (ine shuga, yakamera, kunhuvira)
- Instant mbatata
- Kudya nyama
- Margarine
- Pancakes, mabhisikiti uye zvinokonzera
- Powdered coffee creamers
- Yakagadzirwa zvingwa zvekudya zvemangwanani
- Pudding uye kusanganiswa
- Saladi kupfeka
- Soups
Asi Handidi Kuti Ndiwane Calcium Kubva Muchizi?
Daily Calcium Guidelines
- Vacheche kusvika kumwedzi 6: 210 mg
- Mwedzi 6 kusvika ku11: 270 mg
- 1 kusvika kumakore matatu: 500 mg
- 4- kusvika ku8-makore-mazera: 800 mg
- 9 kusvika kumakore 18-makore: 1,300 mg
- 19- kusvika ku50 vane makore: 1,300 mg
- 51 nekure: 1200 mg
- Vakadzi vane makore makumi mashanu uye vasiri kutora HRT: 1,500 mg
- Vakwegura uye vakadzi vanoyamwisa: 1000 mg (vaduku kudarika makore 18: 1,300 mg)
Calcium , seyese isu tinoziva kubva pamakambani anozivikanwa, inodiwa "mapfupa akasimba uye mazino ane utano." Vakadzi nevasikana, kunyanya, vanoda kuve nechokwadi kuti vanowana zvakakwana zve calcium zuva nezuva.
Vanhu vanozvidzivirira kana kuderedza zvekudya zvekuri vanofanira kuwana calcium kubva kune dzimwe nzvimbo. Nenzira yakanaka, kunwa girazi remukaka haisi iyo nzira chete yekuwana calcium! Chiremba kana chikafu chekudya chinogona kukurudzira zuva rega calcium supplement . Kune marudzi akasiyana-siyana ezvokuwedzera, uye kunyora rubatsiro rwechiremba wezvehutano kuti asarudze zvakakodzera zvakakosha. Kune avo vanoda kutora calcium kubva kune zvokudya, ndakanyora pasi pasi zvimwe zvokudya zvakasiyana-siyana zvinenge zvakawandisa zve calcium, asi nondairy.
The Bottom Line
Kune ngano dzakawanda, zvisiri izvo uye nharo dzakapoteredza dairy uye lactose kusawirirana. Hazvizivikanwe kuti nei miviri yedu isingave yakakwanisa kugadzira shuga dzehuga, asi tinoziva kuti mugumisiro unogona kunyadzisa uye kuora mwoyo. Nzira yakanakisisa yokurwisana nekusagadzikana kwemurasi ndeyokuve yakashonga zivo pamusoro pekudya izvo zvinokonzera zviratidzo uye kuti ungazvidzivirira sei.
Kwete-mairy calcium-rich foods
| Vegetable | Calcium Zviripo | Lactose Zviripo |
| Broccoli (zvidimbu zvakabikwa), 1 cup | 94-177 mg | 0 |
| Chinese cabbage (bok choy, Yakabikwa), 1cup | 158 mg | 0 |
| Collard greens (yakabikwa), 1 mukombe | 148-357 mg | 0 |
| Kale (yakabikwa), 1 cup | 94-179 mg | 0 |
| Turnip greens (yakabikwa), 1 mukombe | 194-249 mg | 0 |
| Hove / Gungwa | Calcium Zviripo | Lactose Zviripo |
| Oysters (yakasikwa), 1 cup | 226 mg | 0 |
| Salmoni nemapfupa (makedheni), 3 oz | 167 mg | 0 |
| Sardines, 3 oz | 371 mg | 0 |
| Shrimp (makedheni), 3 oz | 98 mg | 0 |
| Zvimwe | Calcium Zviripo | Lactose Zviripo |
| Molasses, 2 tbsp | 274 mg | 0 |
| Tofu (inogadzirwa neCalcium salts, 3 oz | 225 mg | 0 |
Sources:
The National Digestive Diseases Information Clearinghouse. "Lactose Kusagadzikana. "National Institute of Diabetes and Digestive and Kidney Diseases Jun 2014.
US Food and Drug Administration. "Zvinetso Kubata Dairy Products?" FDA.gov 4 March 2009.