The Best Milks for Your Belly

Kunyange zvazvo mukaka wamai ndiyo chikafu chakanaka checheche, uye vazhinji vedu takarererwa nemirazi yakareba yemukaka pamwe chete nezvokudya zvedu uye zvokudya, mukaka hausi nguva dzose shamwari yedu yekudya. Vanhu vazhinji vane kusawirirana kwelactose , izvo zvinoguma nezviratidzo zvemarwadzo emuviri, chirwere chekuda, uye kudarika mumatumbo gasi.

Chinokonzera mukaka-wakabatana, saka, ndeyekuti yakadzika mu lactose uye haina zvimwe zvinoshandiswa zvinosangana nekutambudzika kwekudya. Nekuonga kuvatsvakurudzi veMunivesiti yeMonash , tinogona kushandisa basa ravo paFODMAPs , mahydrohydrates anowedzera zviratidzo kune vanhu vane IBS , kuti vawane zvakajeka kuti ndezvipi zvakasvibirira kuti mabonde edu adye.

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1. Muto waLacsese-Free

Mukaka usina chakatisi unowanzoita mukaka wemhou wakabviswa lactose. Izvi zvinobvumira vanhu vane lactose-kusagadzikana, zvinoreva kuti havakwanisi zvakakwana ye enzyme lactase inodiwa kugadzira lactose, kunakidzwa mukaka musingatauri zviratidzo zvekudya zvisingadiwi. Mukaka usina chakatisi unobvumidzwa pane zvakaderera-FODMAP kudya .

Proponent yemukaka wemukaka inoshandiswa inoreva kuti mukaka unogadzira chikafu - unosanganisira mapuroteni nemavhitamini, kunyanya calcium. Ikosi yakanyatsove yakakurumbira kuti yakakosha pamapfupa ehutano.

Vamwe vatsvakurudzi vanobvunza kana vanhu vachifanira kunwa mukaka zvachose, vachitaura kuti kutsvakurudza hakusi kutsigira kuti mukaka unoderedza ngozi yekuparara uye kuti mukaka unoshandiswa unounza dzimwe njodzi dzehutano.

Pamusoro pezvinangwa zvechikamu chino, mukaka usina-lactose chisarudzo chakanaka kana une IBS uye / kana lactose kusagadzikana uye unoda kudzivisa kuponda mudumbu uye kudarika mumatumbo gasi. Asi kuziva nezvezvinokonzerwa nengozi dzemukaka wemhou zvinogona kukubatsira kuti uzvinzwe zviri nani pakushandisa misi isina mairi nekuda kwedumbu rako.

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2. Muto weMamondi

Mukaka weAlmond unofanirwa kuonekwa sehuwandu hweFODMAP . Nenguva isipi, mukaka weamamondi wakanga uchangobva kuongororwa nevatsvakurudzi veMunivhesiti yeMonash uye vakawana kuti yakaderera mumaFODMAP paanenge 1 cup cup.

Mukaka weAlmond unenge uine mavitamini akawanda nemaminera, zvikurukuru Vitamins D uye E uye calcium.

Chigadziro chakatenga mukaka weamondimu chingava nezvakawedzerwa zvinotapira, uye kazhinji zvine carrageenan, chinokakavadzana chinokonzera guruji. Kana uchida kuverenga zvakawanda pamusoro peizvi, ona "Chii Chinonzi Carrageenan?"

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3. Hemp Milk

Hem mukaka unogadzirwa nembeu ye hemp. Uri kufunga here, "Ko hako mari inopisa here?" Ichokwadi kuti ivo vose vakarongerwa mukati memhuri imwechete asi chaizvoizvo vakasiyana zvakasiyana nemiti.

Hem mukaka wakanaka wakanaka we omega-3 fatty acids uye une mavara akawanda ezvimwe mavitamini nemaminerari. Hemp mukaka ndiyo yakanaka yakanaka yeprotini yakasimwa uye saka inogona kubatsira kune vanodyara.

Mashoko akanaka ndeokuti mukaka wehemp wakawanikwa wakaderera muFODMAP nevanotsvakurudza vaMonash pane imwe kapu iyo inoshandiswa hukuru.

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4. Kokoti Muto

Mukaka wekakhuni unobva pane nyama yekonokonti. Mukaka wekakhuni yakanaka ye fiber uye izere nezvakasiyana-siyana zvevhithamini nemaminerari. Kunyange zvazvo mukaka wekodonti wakakwirira mumafuta akazara, inofungidzirwa kuti maruva ayo euric acid uye miviri yakakosha triglycerides inonyatsokurudzira utano.

Kana iwe uine IBS, iwe unofanirwa kunyatsoteerera kugovera usayizi. Maererano nebasa reYunivhesiti yeMonash, kushandiswa kwemazana kunofanira kugoverwa kune 1/2 mukombe.

Majini mazhinji emakonokonti emabhizimisi ane guar gum akawedzera. Guar gum haisi yeFODMAP, neyese, asi inogona kunge yakakosha. Hazvina kujeka kana mukaka wekakhuconati ukaedzwa kuMonash University mune guar gum. Kufanana mukaka wemarimondi uye mukaka wekaka, mukaka wekoncoti uri nyore kuita kumba kupfuura iwe waunofunga. Neshanduro yakagadzirirwa, haufaniri kuva nehanya chero ipi zvayo nezvimwe zvinowedzera zvigadzirwa.

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5. Kefir

Kefir ihwohwo mukaka wakaviriswa unowanzoitwa kubva mumukaka wemombe, makwai, kana mbudzi, asi unogonawo kucheneswa kubva mukaka kona konokonti, uye kwete-so-IBS-friendly soy uye mukaka wejunga. Sezvokudya zvinoviriswa , kefir yakazadzwa nematambudziko akawanda emabhakitiriya anobatsira uye mbiriso.

Kefir yakaoma kupfuura mukaka wenguva dzose asi yakaipisisa kudarika shamwari yake yakabatana, yogurt. Iyo inofadza, tangy flavor.

Kefir inomira kunze kwehumwe mukaka pane urongwa huno nokuti inobata zvingaita zvinopfuura kungoita kuti zviratidzo zvekudya zvirwe, asi zvinogona kuwedzera hutano hwehutano hwako.

Zvinosuruvarisa, kefir haisati yaongororwa kuMonash University nokuda kwayo FODMAP count. Zvisinei, inofungidzirwa kuti kuvhenekera kunoguma mu-low-lactose zvokudya, saka kuverenga kwakadzika ndeyekuti zvinogona kunge zvichabvumirwa zvakanaka nevanhu vazhinji vane IBS.

_Sources:

_{Gibson, P. & Shepherd, S. "Zviratidzo zvakarongwa zvine chokuita nehutano hwehutano hwezviratidzo zvemimba: FODMAP nzira" Journal of Gastroenterology uye Hepatology 2010 25: 252-258.}

_{"Calcium neMira: Chii Chakanaka Pamakona Ako uye Utano?" Harvard School of Public Health Website}

_{Monash University Low FODMAP Diet App}