Unonzwa chimwe chinhu chisinganzwisisike kana kuti chisingafadzi mudumbu mako mushure mekunwa girazi remukaka kana kudya kapu inonaka yeyogati here? Unonzwa kuguta here, pamwe uri kurwadziwa nemudumbu, kana kuti unofanira kuenda kuchimbuzi nekukurumidza? Iri idambudziko rine vazhinji vedu muSri Lanka. Chikonzero cheizvi chingave chiri nyore kupfuura zvaunofunga. Nhasi tiri kutaura nezvechirwere ichi chinokanganisa vanhu vazhinji, asi chisingazivikanwe chaizvo, chinonzi kusawirirana nelactose.
Chii chaizvo chinonzi kusashivirira lactose?
Zvichitaurwa zviri nyore, izvi zvinoreva kuti miviri yedu haigone kugaya lactose nemazvo, shuga yechisikigo inowanikwa mumukaka nezvigadzirwa zvemukaka.
Funga nezvazvo nenzira iyi. Patinodya mukaka, shuga iri mauri, inonzi lactose, inofanira kupwanywa yogayiwa muura hwedu hudiki. Tine enzyme yakakosha mumuviri wedu inobatsira pabasa iri. Inonzi lactase . Wanzwisisa pfungwa yacho, handiti? Lactase inodiwa kuti kugaya lactose kugayiwe.
Munhu asingagayi lactose anogadzira lactase shoma mumuviri wake kana kuti haabudisi lactase zvachose. Chii chinoitika ipapo? Lactose inopinda mumuviri inobva muzvikafu zvemukaka haigayiwi. Kana isina kugayiwa, matambudziko ese emudumbu atakataura nezvawo pakutanga anoitika.
Kuoma kwezviratidzo izvi kunosiyana kubva pamunhu kusvika pamunhu. Vamwe vanhu vanogona kungonzwa kusanzwa zvakanaka zvishoma, nepo vamwe vanogona kunzwa zviratidzo zvakakomba. Zvinoenderana nekuti muviri wako unoburitsa lactase yakawanda sei.
Sei lactase mumuviri wedu ichiderera?
Panogona kunge paine zvikonzero zvakasiyana-siyana zveizvi:
- Zvinoitika nekukura: Izvi zvinoitika kuvanhu vazhinji. Patinenge tiri vadiki, kunyanya patinenge tichiyamwisa, miviri yedu inoburitsa lactase yakawanda. Asi kazhinji patinenge tava nemakore mashanu, kugadzirwa uku kunotanga kudzikira zvishoma nezvishoma. Izvi zvakajairika.
- Majini: Kashoma, vamwe vana vanozvarwa vaine chirwere chemajini chinovatadzisa kugadzira lactase. Vana ava vanogona kuona zviratidzo zvakaita sekuzvimba mushure mekunwa mukaka.
- Kuzvara nguva isati yakwana: Vana vanozvarwa nguva isati yakwana vangasakwanisa kugadzira lactase yakakwana mumiviri yavo pakutanga. Zvisinei, chirwere ichi chinowanzopera pavanokura.
- Mamwe matambudziko ehutano: Mamwe matambudziko ehutano anogonawo kukanganisa ura hwedu hudiki uye kuderedza kugadzirwa kwe lactase. Semuenzaniso, mamiriro akaita sechirwere checeliac, chirwere cheCrohn, uye kukuvara kweura hudiki zvinogona kukonzera izvi.
Nzira yekudzora zviratidzo izvi sei?
Kazhinji, unofanira kumirira kwemaminitsi makumi matatu kusvika maawa maviri mushure mekudya chigadzirwa chemukaka.Zviratidzo zvinoonekwa pakati. Nzira yakanakisisa yekudzora izvi ndeyekuchinja kudya kwako. Asi izvozvo hazvirevi kuti unofanira kurega kudya mukaka zvachose.
Chinhu chinonyanya kukosha kuteerera muviri wako. Unofanira kuziva wega kuti mhando yemukaka yaunogona kugaya uye kuti yakawanda sei.
Pamwe une dambudziko rekunwa girazi remukaka, asi chizi (kunyanya cheddar, Swiss) chingave chisina kuipa. Kana kuti pamwe une yogati. Chinhu chaunofanira kuedza nacho wozvionera wega.
| Nzira dzekubatsira kudzora zviratidzo | |
|---|---|
| Sarudzo yesarudzo | Mukaka usina lactose wava kuwanikwa pamusika. Unogona zvakare kushandisa mukaka wezvirimwa zvakaita semukaka wesoya nemukaka wemaarumondi. |
| Kutora pamwe nezvimwe zvekudya | Pane kunwa mukaka chete, sanganisa nechimwe chikafu chakasimba, senge cornflakes. Izvi zvinobatsira kuti kugaya chikafu kuite zvishoma nezvishoma, izvo zvinogona kuderedza zviratidzo. |
| Zvinowedzera ma enzyme | Kune mapiritsi kana zvinwiwa zvine enzyme inonzi lactase. Izvi, kana zvikatorwa usati wadya chikafu chemukaka, zvinobatsira kugaya lactose. Zvisinei, zvakakosha kutaura nachiremba wako usati washandisa chero chinhu chakadai. |
Dzimwe nzvimbo dzinogona kuvanzwa lactose
Vanhu vazhinji vanofunga kuti lactose inowanikwa mumukaka, yogati, uye ice cream chete. Asi chokwadi ndechekuti lactose inogona kuvanzwa muzvikafu zvatisingafungi nezvazvo. Ndosaka zvichikosha kuverenga label pakutenga chimwe chinhu muchitoro.
| Rudzi rwechikafu | Zvekuteerera |
|---|---|
| Zvikafu zvine lactose zviri pachena | |
| Mukaka nezvigadzirwa zvemukaka | Mukaka, yogati, chizi, kirimu chizi, aizikirimu, mukaka weupfu |
| Zvikafu zvingave zvine lactose yakavanzika | |
| Zvigadzirwa zvebhekari | Chingwa, keke, mabhisikiti, misanganiswa yemabhisikiti |
| Zvekudya zvakagadzirwa | Nyama dzakagadzirwa, soup dzinobikwa ipapo ipapo, musanganiswa wembatatisi dzinobikwa ipapo ipapo, masaga esaladhi, margarine |
| Zvinhu zvakanyorwa kuti "Zvisiri zvemukaka" | Kunyangwe mamwe makirimu "asiri emukaka" uye zvinoiswa pamusoro zvinogona kunge zvine zvinhu zvakagadzirwa nemukaka. |
Paunenge uchiverenga chinyorwa, tarisa zvakananga mazwi aya:
- Whey
- Makoridhi
- Zvigadzirwa zvemukaka
- Zvikafu zvakaoma zvemukaka
- Upfu hwemukaka wakaoma usina mafuta
Zvinoshamisa kuti mimwe yemishonga yatinotora inogona kunge iine lactose . Kunyangwe mapiritsi ekudzivirira pamuviri nemamwe mapiritsi ane acid mudumbu ane lactose. Saka usati watora chero mushonga mutsva, zvakakosha kubvunza chiremba wako kana uine lactose.
Nzira yekuzadzisa zvinodiwa necalcium pasina zvigadzirwa zvemukaka?
Chimwe chezvinetso zvikuru zvatinosangana nazvo patinenge tichirega kushandisa mukaka ndechekuti tingawana sei calcium yakakwana. Sezvamunoziva, calcium inokosha pakuchengetedza mapfupa edu akasimba. Calcium inokoshawo pakudzivirira osteoporosis, chirwere chinoita kuti mapfupa atete uye apwanyike nyore nyore sezvatinokura.
Asi hapana chekutya. Kune nzira dzekuwana calcium yakakwana pasina mukaka.
- Muriwo wegirini nemiriwo: zvinhu zvakaita sespinachi, kale, collard greens, uye broccoli.
- Hove: Hove dzakadai sesalmon netuna (hove diki dzakadai sesardine nehalibut dzakanakawo kana uchigona kudzidya neforogo).
- Nzungu neflakes: soya, bhinzi, nyemba, nyemba.
- Zvikafu zvine calcium yakawedzerwa: Pari zvino kune zvigadzirwa zviri pamusika zvine calcium yakawedzerwa, zvakaita semukaka wesoya wakasimbiswa necalcium uye mukaka wemaarumondi.
- Maranjisi
Chimwe chinhu ndechekuti mabhakitiriya ari mupenyu (active cultures) ari muyogati anogona kuita kuti zvive nyore kune vamwe vanhu vane lactose allergies kugaya yogati, sezvo mabhakitiriya iwayo pachawo achibatsira kugaya lactose.
Kana tichitaura nezve calcium, pane imwe isingakanganwiki. Iyoyo iVhitamini D. Vhitamini D inobatsira muviri kunwisa calcium zvakanaka. Mukaka inzvimbo yakanaka yeVhitamini D. Saka, kana ukaderedza kudya kwako mukaka, unofanirawo kungwarira nezveVhitamini D. Zvakanaka kutaura nachiremba wako uchibvunza kana uchida calcium neVhitamini D.
Mharidzo Yekuenda Nayo Kumba
- Kusawirirana neLactose chirwere chinowanzoitika uye chinorapika. Hachisi chirwere chakakomba.
- Izvi zvinokonzerwa nekudzikira kwe lactase enzyme yemuviri, iyo inodiwa kugaya lactose inowanikwa muzvikafu zvemukaka.
- Lactose inogona kuvanzwa kwete mumukaka, yogati, uye ice cream chete, asiwo muzvinhu zvakaita sechingwa, mabhisikiti, uye chikafu chakagadziriswa. Saka ita tsika yekuverenga mazita ezvigadzirwa.
- Tsvaga kuti chii chinoshanda kwauri. Pamwe haugone kunwa mukaka, asi unogona kudya zvinhu zvakaita seyogati nechizi zvishoma.
- Kana uchideredza kudya kwemukaka, usakanganwa kupa muviri wako calcium yaunoda kubva muzvinhu zvakaita semiriwo mitema, hove diki, nenzungu.
- Kana uine zvinokunetsa nezvezviratidzo zvako kana usati watora chero mishonga yekuwedzera, iva nechokwadi chekubvunza chiremba wako.
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