Kodi dokotala wanu wakuuzani kuti simungathe kugaya mkaka, kutanthauza kuti, muli ndi 'kusamva lactose'? Mutamva zimenezo, mwina munaganizapo kuti, "Ayi, ndiye kuti sindidzamwanso tiyi wa mkaka kapena ayisikilimu." Ndipotu, anthu ambiri poyamba amaopa kuti adzayenera kuchotsa mkaka wonse m'miyoyo yawo. Koma zoona zake n'zakuti, sizili choncho. Ngati mutayesa pang'ono, mudzazindikira kuti mutha kusangalala ndi mkaka pang'ono popanda kuvulaza thupi lanu.
N’chifukwa chiyani ndimavutika m’mimba ndikamwa mkaka uwu?
Mwachidule, mkaka ndi zinthu zopangidwa ndi mkaka zili ndi mtundu wa shuga wotchedwa 'Lactose'. Matupi athu ali ndi enzyme yotchedwa 'Lactase'. Monga momwe kiyi imatsegulira loko, enzyme iyi ya lactase imathandiza kuswa shuga wotchedwa lactose ndikuigaya. Tsopano, ngati muli ndi vuto la lactose, zikutanthauza kuti thupi lanu limapanga enzyme yochepa kwambiri, kapena mwina palibe, ya lactase iyi.
Chimachitika ndi chiyani? Mukadya mkaka, lactose yosagayidwayo imayenda m'matumbo mwanu. Pamenepo, imasakanikirana ndi mabakiteriya ndikukubweretserani mavuto awa.
- Kutupa
- Gasi
- Kupweteka m'mimba ndi kupweteka m'mimba
- Kutsegula m'mimba
- Kusanza
Zizindikiro zimenezi nthawi zambiri zimawonekera pakati pa mphindi 30 ndi maola awiri mutadya mkaka.
Kodi ndi chimodzimodzi kwa aliyense? Kodi ndi vuto lalikulu bwanji kwa inu?
Ayi. Izi zimasiyana malinga ndi munthu. Anthu ena angavutike kumwa kapu ya tiyi wa mkaka. Ena sangavutike kudya yogati. Chifukwa chachikulu cha kusiyana kumeneku ndi kuchuluka kwa lactase enzyme yomwe thupi lanu limapanga. Izi zimatsimikiziridwa makamaka ndi majini athu.
Nkhani yabwino ndi yakuti matupi a anthu ena amazolowera izi pakapita nthawi. Izi zikutanthauza kuti ngati pang'onopang'ono, pang'onopang'ono kwambiri, muwonjezera mkaka muzakudya zanu, thupi lanu likhoza kulimbikitsidwa kupanga enzyme ya lactase. Pakapita nthawi, zizindikiro zanu zimatha kuchepa.
Mvetserani thupi lanu. Samalani ndi zizindikiro zomwe mukumva. Ndicho chizindikiro chabwino kwambiri.
Komabe, ngati mukuvutika kwambiri kudya mkaka wochepa, muyenera kulankhula ndi dokotala wanu, chifukwa mungafunike kuganizira njira zina zopezera calcium ndi vitamini D zomwe thupi lanu limafunikira.
Kodi mumapeza bwanji kukula koyenera kwa inu?
. . (food diary) . , , , . (pattern) .
Tiyeni tichite izi pang'onopang'ono:
1. : , . , . .
2. Sankhani kuchuluka kwa mowa: Ngati muli bwino ndi theka la kapu, yesani kuwonjezera kuchulukako pang'ono tsiku lotsatira. Mungakhale bwino ndi kapu imodzi, koma zingakhale zovuta kumwa makapu oposa imodzi panthawi. Chifukwa chake, kapu imodzi ndiye malire anu.
3. : , , . , .
4. Yesani chakudya china: Mukapeza malire anu pa chakudya chimodzi, yesani kuyesa uku ndi chakudya china (monga yogurt).
Kodi lactose imapezeka bwanji mu zakudya zosiyanasiyana za mkaka?
Si mkaka wonse womwe uli ndi lactose yofanana. Zina zili ndi lactose yambiri, pomwe zina zili ndi zochepa kwambiri. Kukhala ndi lingaliro lomveka bwino la izi kudzakuthandizani kusankha mosavuta.
| Mtundu wa chakudya | Kukula | Kuchuluka kwa lactose (pafupifupi magalamu) |
|---|---|---|
| Ufa wa mkaka wouma wopanda mafuta | Chikho chimodzi | 62 |
| Tincture (mkaka wokometsera wotsekemera) | Chikho chimodzi | 40 |
| Mkaka wophwanyika | Chikho chimodzi | 24 |
| Mkaka | Chikho chimodzi | 10 - 12 |
| Ayisi kirimu | Chikho chimodzi ndi theka | 6 |
| Yogurt | Chikho chimodzi | 5 |
| Tchizi cha koteji | Chikho chimodzi ndi theka | 2 - 3 |
| Tchizi cha ku America, Swiss, Parmesan | Magalamu 28 (1 ounce) | 1 |
| Tchizi cha Cheddar | Magalamu 28 (1 ounce) | 0 (osati konse) |
Mukuona, zinthu monga tchizi, makamaka tchizi wakale, zili ndi lactose yochepa kwambiri. Ndipo yogurt ili ndi mabakiteriya abwino. Mabakiteriya amenewa amathandiza kugaya lactose, kotero anthu ena amatha kudya yogurt ngakhale atakhala kuti sangathe kumwa mkaka.
Ganiziraninso za mafupa anu! Calcium ndi Vitamini D
Vuto lalikulu posiya mkaka ndi kusowa kwa calcium ndi vitamini D zomwe thupi limafunikira.Kusakwanira. Zonsezi ndizofunikira kwambiri kuti mafupa ndi mano athu akhale olimba. Ngati sitipeza calcium yokwanira kwa nthawi yayitali, timawonjezera chiopsezo chathu chodwala matenda otchedwa osteoporosis, omwe amachititsa kuti mafupa azichepa ndikusweka mosavuta.
Chifukwa chake, ngati mukuchepetsa mkaka, ndikofunikira kupeza michere iyi kuchokera kuzinthu zina.
Zakudya zina zokhala ndi calcium yambiri
| Mtundu wa chakudya | Kufotokozera |
|---|---|
| Ndiwo zamasamba zobiriwira | Sipinachi, kale, sipinachi, chard, broccoli |
| Nsomba | Nsomba zazing'ono zomwe zimadyedwa ndi zipolopolo, nsomba zam'chitini (nsomba za salimoni, sardine) |
| Zogulitsa za soya | Soya, Tofu |
| Zina | Madzi a lalanje okhala ndi calcium, amondi, ndi mbewu za sesame |
Njira Zopezera Vitamini D
| Chitsime | Kufotokozera |
|---|---|
| Kuwala kwa dzuwa | Gwero labwino kwambiri lachilengedwe la vitamini D ndi kukhala padzuwa kwa mphindi 15-20 m'mawa uliwonse. |
| Chakudya | Mazira, nsomba zamafuta (nsomba, tuna), zakudya zolimbitsa thupi. |
Ngati simungathe kupeza kuchuluka komwe mukufuna kuchokera muzakudya izi, funsani dokotala wanu ngati mukufunikira kumwa zowonjezera za calcium ndi vitamini D.
Uthenga Wopita Nawo Kunyumba
- Kusagwirizana ndi lactose sikutanthauza kuti simuloledwa kudya mkaka konse. Anthu ambiri amatha kudya mkaka pang'ono.
- Mvetserani thupi lanu. Lembani tsiku lobadwa la chakudya ndipo pezani zakudya ndi kuchuluka kwake komwe kungakuthandizeni.
- Si zakudya zonse za mkaka zomwe zili ndi lactose yofanana. Zinthu monga tchizi ndi yogurt zimakhala ndi lactose yochepa.
- Ngati mukuchepetsa kudya mkaka, ganizirani za thanzi la mafupa anu. Pezani calcium kuchokera ku zinthu monga masamba obiriwira ndi nsomba zazing'ono, ndi vitamini D kuchokera ku kuwala kwa dzuwa.
- Ngati simungathe kuzindikira izi, ngati zizindikiro zanu ndi zazikulu, kapena ngati muli ndi nkhawa zokhudzana ndi zakudya, pitani kwa dokotala.
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