Kodi mukumva chinthu chachilendo kapena chosasangalatsa m'mimba mwanu mutamwa kapu ya mkaka kapena kudya kapu yokoma ya yogurt? Kodi mukumva kukhuta, mwina kupweteka m'mimba, kapena muyenera kupita kuchimbudzi mwachangu? Ili ndi vuto lomwe ambiri a ife ku Sri Lanka tili nalo. Chifukwa chake chingakhale chosavuta kuposa momwe mukuganizira. Lero tikulankhula za vutoli lomwe limakhudza anthu ambiri, koma silikudziwika bwino, lomwe ndi kusagwirizana ndi lactose.
Kodi kusagwirizana ndi lactose kwenikweni n’chiyani?
Mwachidule, izi zikutanthauza kuti matupi athu sangathe kugaya bwino lactose, shuga wachilengedwe womwe umapezeka mu mkaka ndi zinthu zopangidwa ndi mkaka.
Taganizirani izi motere. Tikamadya mkaka, shuga womwe uli mmenemo, wotchedwa lactose, umafunika kusweka ndi kugayidwa m'matumbo athu ang'onoang'ono. Tili ndi enzyme yapadera m'thupi lathu yomwe imathandiza pa ntchitoyi. Imatchedwa lactase . Tsopano mwamvetsa lingaliro, eti? Lactase imafunika kuti igaye lactose.
Munthu amene safuna lactose amatulutsa lactase yochepa kwambiri m'thupi mwake kapena satulutsa lactase konse. Ndiye chimachitika n'chiyani? Lactose yomwe imalowa m'thupi kuchokera ku zakudya za mkaka siigayidwa. Ikapanda kugayidwa, mavuto onse am'mimba omwe takambirana kale amachitika.
Kuopsa kwa zizindikirozi kumasiyana malinga ndi munthu aliyense. Anthu ena amamva kupweteka pang'ono, pomwe ena amamva kupweteka kwambiri. Zimatengera kuchuluka kwa lactase yomwe thupi lanu limatulutsa.
Chifukwa chiyani lactase m'thupi lathu imachepa?
Pakhoza kukhala zifukwa zingapo izi:
- Zimachitika ndi ukalamba: Izi zimachitika kwa anthu ambiri. Tikakhala aang'ono, makamaka tikamayamwitsa, matupi athu amatulutsa lactase yambiri. Koma nthawi zambiri tikafika zaka 5, kupanga kumeneku kumayamba kuchepa pang'onopang'ono. Izi ndi zachilendo.
- Majini: Nthawi zambiri, ana ena amabadwa ndi vuto la majini lomwe limawalepheretsa kupanga lactase. Ana awa amatha kukhala ndi zizindikiro monga kutupa akamwa mkaka.
- Kubadwa msanga: Makanda obadwa msanga sangapange lactase yokwanira m'thupi lawo poyamba. Komabe, vutoli nthawi zambiri limatha akamakula.
- Matenda ena: Matenda ena amathanso kuwononga matumbo athu ang'onoang'ono ndikuchepetsa kupanga lactase. Mwachitsanzo, matenda monga matenda a celiac, matenda a Crohn, ndi kuvulala kwa matumbo ang'onoang'ono kungayambitse izi.
Kodi mungatani kuti muchepetse zizindikiro izi?
Kawirikawiri, muyenera kudikira mphindi 30 mpaka maola awiri mutadya mkaka.Zizindikiro zimawonekera pakati. Njira yabwino yothanirana ndi izi ndikusintha zakudya zanu. Koma sizikutanthauza kuti muyenera kusiya kudya mkaka kwathunthu.
Chofunika kwambiri ndi kumvetsera thupi lanu. Muyenera kudziwa nokha mtundu wa mkaka womwe mungathe kugaya komanso kuchuluka kwake.
Mwina mukuvutika kumwa mkaka, koma chidutswa cha tchizi (makamaka cheddar, Swiss) chingakhale bwino. Kapena mwina muli ndi yogati. Ndi chinthu chomwe muyenera kuyesa nacho ndikupeza nokha.
| Njira zothandizira kuthana ndi zizindikiro | |
|---|---|
| Kusankha zosankha | Mkaka wopanda lactose tsopano ukupezeka pamsika. Muthanso kugwiritsa ntchito mkaka wochokera ku zomera monga mkaka wa soya ndi mkaka wa amondi. |
| Kutenga ndi zakudya zina | M'malo mongomwa mkaka wokha, sakanizani ndi chakudya china cholimba, monga chimanga. Izi zithandiza kuti kugaya chakudya kuchitike pang'onopang'ono, zomwe zingachepetse zizindikiro. |
| Zowonjezera za enzyme | Pali mapiritsi kapena zakumwa zomwe zili ndi enzyme ya lactase. Izi, zikamwedwa musanadye zakudya za mkaka, zimathandiza kugaya lactose. Komabe, ndikofunikira kulankhula ndi dokotala wanu musanagwiritse ntchito chilichonse chonga ichi. |
Malo ena kumene lactose ingabisike
Anthu ambiri amaganiza kuti lactose imapezeka mu mkaka, yogurt, ndi ayisikilimu yokha. Koma zoona zake n'zakuti, lactose imatha kubisika muzakudya zomwe sitiganizira nkomwe. Ndicho chifukwa chake ndikofunikira kuwerenga chizindikirocho pogula chinthu kusitolo.
| Mtundu wa chakudya | Zoyenera kulabadira |
|---|---|
| Zakudya zomwe zili ndi lactose | |
| Mkaka ndi zinthu zopangidwa ndi mkaka | Mkaka, yogati, tchizi, kirimu tchizi, ayisikilimu, mkaka wophikidwa |
| Zakudya zomwe zingakhale ndi lactose yobisika | |
| Zinthu zophikira buledi | Mkate, keke, biscuit, makeke osakaniza |
| Zakudya zokonzedwa | Nyama yokonzedwa, supu za nthawi yomweyo, mbatata zosakaniza nthawi yomweyo, saladi, margarine |
| Zinthu zolembedwa kuti "Zopanda mkaka" | Ngakhale zodzoladzola zina "zopanda mkaka" ndi zodzoladzola zokwapulidwa zingakhale ndi zosakaniza zopangidwa kuchokera ku mkaka. |
Mukawerenga chizindikiro, yang'anani makamaka mawu awa:
- Whey
- Ma Curd
- Zakudya zochokera ku mkaka
- Zakudya zolimba za mkaka wouma
- Ufa wa mkaka wouma wopanda mafuta
Chodabwitsa n'chakuti, mankhwala ena omwe timamwa amatha kukhala ndi lactose . Ngakhale mapiritsi oletsa kubereka ndi mapiritsi ena okhala ndi asidi m'mimba amakhala ndi lactose. Choncho musanamwe mankhwala atsopano, ndikofunikira kwambiri kufunsa dokotala wanu ngati ali ndi lactose.
Kodi mungakwaniritse bwanji zosowa za calcium popanda mkaka?
Vuto lalikulu lomwe timakumana nalo tikamasiya kugwiritsa ntchito mkaka ndi momwe tingapezere calcium yokwanira. Monga mukudziwa, calcium ndi yofunika kwambiri kuti mafupa athu akhale olimba. Calcium ndi yofunikanso kuti titeteze ku osteoporosis, matenda omwe mafupa amachepa thupi komanso kusweka mosavuta tikamakalamba.
Koma palibe choopa. Pali njira zopezera calcium yokwanira popanda mkaka.
- Ndiwo zamasamba zobiriwira ndi zitsamba: zinthu monga sipinachi, kale, masamba a collard, ndi broccoli.
- Nsomba: Nsomba monga salimoni ndi tuna (nsomba zazing'ono monga sardine ndi halibut nazonso ndi zabwino kwambiri ngati mungathe kuzidya ndi foloko).
- Mtedza ndi ma flakes: soya, nyemba, nandolo, lentils.
- Zakudya zokhala ndi calcium yowonjezera: Tsopano pali zinthu zomwe zili pamsika zomwe zili ndi calcium yowonjezera, monga mkaka wa soya wothira calcium ndi mkaka wa amondi.
- Malalanje
Chinanso n’chakuti mabakiteriya amoyo (ma active cultures) omwe ali mu yogurt angathandize anthu ena omwe ali ndi vuto la lactose kugaya yogurt mosavuta, chifukwa mabakiteriya amenewo amathandiza kugaya lactose.
Ponena za calcium, palinso ina yomwe sitingayiwale. Ndiyo Vitamini D. Vitamini D imathandiza thupi kuyamwa calcium moyenera. Mkaka ndi gwero labwino la Vitamini D. Chifukwa chake, mukachepetsa kudya mkaka, muyeneranso kusamala ndi Vitamini D. Ndi bwino kulankhula ndi dokotala wanu ndikufunsani ngati mukufuna calcium ndi Vitamini D yowonjezera.
Uthenga Wopita Nawo Kunyumba
- Kusagwirizana ndi lactose ndi vuto lofala komanso lotha kuthetsedwa. Si matenda oopsa.
- Izi zimachitika chifukwa cha kuchepa kwa enzyme ya lactase m'thupi, yomwe imafunika kuti igwire lactose yomwe imapezeka muzakudya za mkaka.
- Lactose imatha kubisika osati mu mkaka, yogurt, ndi ayisikilimu yokha, komanso mu zinthu monga buledi, mabisiketi, ndi zakudya zokonzedwa. Choncho khalani ndi chizolowezi chowerenga zilembo.
- Dziwani zomwe zingakuthandizeni. Mwina simungamwe mkaka, koma mungadye zinthu monga yogati ndi tchizi pang'ono.
- Ngati mukuchepetsa zakudya za mkaka, musaiwale kupatsa thupi lanu calcium yomwe imafunika kuchokera ku zinthu monga ndiwo zamasamba zobiriwira, nsomba zazing'ono, ndi mtedza.
- Ngati muli ndi nkhawa iliyonse yokhudza zizindikiro zanu kapena musanamwe mankhwala enaake, onetsetsani kuti mwafunsa dokotala wanu.
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