Onai uyo munhu ane chirwere cheshuga anogona kudya kana vanewo lactose asingatendi
Mishonga yemazi yakadzika-mafuta ndeyomutambo wezvirongwa zvekudya zvine chirwere cheshuga . Asi zvakadini kana iwe uine lactose isinganzwisisi ?
Zvigadzirwa zvekudya ndezvezvisikwa "zvakasanganiswa" zvekudya, zvichipa anenge 12 gramu yemakrohydrate uye 8 gramu eprotini pamusangano. Hapana rimwe boka rezvokudya rinopa zvinenge zvakaenzana nemakrohydrates uye mapuroteni.
Hezvino Icho Chikafu-Chirwere Cheshuga Chisingaiti
A lactose-isingagadziri chirwere cheshuga zvakajeka haigoni kushandisa zvigadzirwa zvemazi zvakaderera zvakapoteredza chirongwa chekudya uye kuwedzera mapuroteni kune kudya.
Heano mamwe maitiro:
- Inotora mazai emakwenzi airasise asina zvekudya muzvirongwa zvekudya zvine mukaka.
- Siya dairy kubva muchirongwa chekudya (uye bvunza chiremba wako kana dietitian nezvekawanda yeka calcium uye vitamini D kuwedzera zuva nezuva).
A lactose-isina chirwere cheshuga chekudya chinofanira kuva nechinangwa chekudya chakafanana sechine mukaka, asi:
- 45 kusvika ku60 gm carbohydrate pazuva rekudya
- 15 kusvika ku30 g gramu yehydrohydrate nenguva yemadekwana
- 50% yezuva nezuva makorikori anobva ku-carbohydrate, 20% makorikiti kubva puroteni, uye 30% maoriori kubva kumafuta (7% kubva mumafuta akazara)
Sezvo Nguva dzose, Verenga Mavara
Kana iwe unonyanya kurwisa lactose, yeuka kugara uchitsvaga zvishandiso zvinyorwa pane zvakakanyiwa zvekudya zvezvinhu zvinoratidza lactose:
- Whey
- Casein
- Caseinates
- Lactose
- Nougat
- Butter
- Cheese
- Curds
- Misi ne-michina
- Nonfat mukaka wakaoma
- Makisi akaoma akaoma
- Mukaka wakaoma pfumbu
Lactose-isina Chirwere Cheshuga Chirongwa
Heino muenzaniso wezuva rimwechete-lactose-isina chirongwa chokudya cheshuga (kudya kwemasikati, kudya kwemasikati, kudya kwemanheru uye kudya) zvinokwana 1547 makorikori - 49% makorikiti kubva mumakinhydrate, uye 26% maoriyori kubva kumafuta.
Chirafu:
- 2 zvikamu zvese-gorosi toast
- 2 tablespoons peanut butter
- 1 bhanki duku
- Kafi nekisiki isina mukaka
Kudya:
- Veggie burger
- 1/2 (6-inch) pita pocket
- 2 tablespoons avocado
- 1 apple
- 1 cup raw baby carrots
- 1/3 mukombe hummus
Kudya:
- 3 ounces grilled flank steak
- 1 kapu yakaoma bhinzi bhinzi
- 1 kapu yakasanganiswa lettuce greens
- 2 tablespoons yakaderedzwa-mafuta masagaji kupfeka
- 2/3 mukombe jisi rerauni
- 2 tablespoons mazambiringa
- 6 maamanda akachekwa
Snack:
- 1/2 mukombe wekutakura wehudhi
- 5-gorosi zvikafu
- 1 plum