Unonzwa dumbu richirwadza, kunzwa kuguta, kana kurwadziwa mudumbu mushure mekunwa girazi remukaka, kudya yogati, kana kudya chizi here? Ungangosanganawo nemanyoka. Iri idambudziko rinosangana nevanhu vazhinji munyika medu. Harisi dambudziko, asi rinogona kunetsa zvikuru. Nhasi tiri kutaura nezvechirwere chinonzi `(Lactose Intolerance)` chingave chiri chikonzero cheizvi.
Chii chinonzi Lactose?
Muchidimbu, lactose rudzi rweshuga inowanikwa mumukaka nezvigadzirwa zvemukaka.
Muviri wedu unoshandisa enzyme inonzi `lactase` kupwanya shuga iyi inonzi lactose, ndiko kuti, kuigaya, uye kuipinza mumuviri. Fungidzira kuti lactose idhina guru. Lactase yakafanana nenyundo inopwanya dhina iroro. Kana nyundo iyi isipo, dhina harigone kupwanywa kuita zvidimbu zvidiki. Saizvozvowo, kana enzyme ye lactase isipo zvakakwana mumuviri wedu, kunyanya muura hudiki, lactose haigone kugayiwa. Ndizvo zvinoitika kuvanhu vane `kusashivirira lactose`.
Chinhu chakakosha ndechekuti, izvi hazvisi zvekusawirirana nemukaka. Kusawirirana nemukaka chinhu chinosanganisira masoja emuviri edu ekudzivirira chirwere. Asi kusawirirana nelactose idambudziko rine chekuita nekugaya chikafu.
Chii chinoitika mumuviri?
Kazhinji, patinonwa mukaka, lactose iri mauri inopwanywa muura hwedu hudiki ne lactase enzyme yopinda mumuviri.
Asi nekuda kwekuti munhu ane `lactose isingagoni kushivirira` haana lactase yakakwana mumuviri wake, lactose iyi inoenda zvakananga muura hukuru/mudumbu risina kugayiwa. Lactose iyi inosangana nemabhakitiriya akajairika aripo uye inoviriswa. Izvi ndizvo zvinoita kuti tisanzwe zvakanaka.
- Gasi
- Kuzvimba
- Manyoka
Ndosaka zviratidzo izvi zvichiitika. Kunyange zvazvo zviratidzo izvi zvingakunetsa, hazvisi zvinhu zvinotyisidzira hupenyu. Vanhu vazhinji vanogona kudzora zviratidzo izvi nekuchinja kudya kwavo uye kuderedza huwandu hwe lactose yavanodya.
Ndeapi marudzi makuru ekusashivirira lactose?
Dambudziko iri rinogona kukamurwa kuita mhando huru dzakasiyana zvichienderana nekuti rinoitika sei. Zvichava nyore kuti unzwisise izvi kana ukatarisa tafura.
| Rudzi | Tsananguro |
|---|---|
| Kusashivirirana kweLactose | Iyi ndiyo mhando inonyanya kuwanikwa. Sezvatinokura, muviri wedu unoburitsa lactase shoma, ndosaka chirwere ichi chichiitika. |
| Kusashivirirana kweLactose yechipiri | Izvi zvinogona kukonzerwa nekudzikira kwekugadzirwa kwe lactase nekuda kwechimwe chirwere (semuenzaniso, chirwere cheCrohn, chirwere checeliac), hutachiona hwemudumbu, kana kuvhiyiwa. Dambudziko iri rinogona kuvandudzika kana chikonzero chacho charapwa. |
| Kusashivirirana kweLactose yekuzvarwa nayo | Ichi chirwere chisingawanzoitiki. Majini anogarwa nhaka kubva kuvabereki vese anokonzera kutadza kugadzira lactase kubva pakuzvarwa. |
| Kusashivirirana kweLactose mukukura | Dambudziko iri rinogona kuitika dzimwe nguva kuvana vacheche vasati vasvika nguva nekuti ura hwavo hudiki hahusati hwanyatsokura. |
Unoziva sei kana uine izvi?
Kana uine zviratidzo izvi, unogona kutanga wazviongorora.
Edza kubvisa zvachose mukaka nezvinhu zvose zvinogadzirwa nemukaka (zvakaita yogati, chizi, uye ice cream) kwemavhiki maviri. Kana zviratidzo zvako zvikapera, zvichireva kuti unonzwa zviri nani, ungangove usina lactose. Zvadaro, dzorera zvishoma nezvishoma chikafu chemukaka woona kuti unonzwa sei.
Zvisinei, zvakanaka kuona chiremba wako kuti awane chirwere chacho nemazvo. Chiremba wako achakubvunza mibvunzo uye, kana zvichidikanwa, achakuraira kuti uedze bvunzo.
Miedzo yekurapa
Kune bvunzo dzinoverengeka dzekusimbisa mamiriro ezvinhu aya.
- Kuedzwa kwekufema:Mubvunzo uyu, unonwa mvura ine lactose uye huwandu hwehydrogen gasi riri mukufema kwako hunoyerwa kwemaawa akati wandei. Kana lactose isingagayiwe, mabhakitiriya ari muura hukuru anogadzira hydrogen gasi. Iyi gesi inonyudzwa muropa yoburitswa nemapapu. Hydrogen yakawanda mukufema kwako chiratidzo chekusashivirira lactose.
- Kuongororwa Ropa: Izvi zvinosanganisirawo kunwa mvura ine lactose wozotarisa huwandu hweshuga muropa rako kwemaawa mashoma. Kana lactose iri kugayiwa zvakanaka, huwandu hweshuga muropa rako hunofanira kukwira. Kana isingagayiwe, zvinoreva kuti lactose haisi kugayiwa.
- Kuongororwa kweAcidity yetsvina: Izvi zvinowanzoitirwa vana vadiki nevacheche. Lactose isina kugayiwa inowedzera acidity yetsvina. Dambudziko iri rinogona kuonekwa nekuriongorora.
Nzira yekurapa uye kubata nayo sei?
Kunyange zvazvo pasina "mushonga" chaiwo weizvi, zvinogona kudzorwa zvakanaka nekuchinja mararamiro ako uye maitiro ako ekudya.
1. Deredza kudya lactose: Haufanire kurega zvachose kushandisa mukaka. Vamwe vanhu vanogona kutsungirira mukaka mudiki, senge yogati, kunyanya kana ukatorwa pamwe chete nezvimwe zvekudya, izvo zvinogona kubatsira kuderedza kusagadzikana.
2. Zvimwe zvekudya zvemukaka zviri nani pane zvimwe: Zviri nyore kugaya. Semuenzaniso, chizi dzakaoma dzine lactose shoma. Zvakare, yogati iri nyore kugaya nekuda kwemabhakitiriya ari mupenyu (probiotics).
3. Zvigadzirwa Zvisina Lactose: Iye zvino tine zvigadzirwa zvemukaka neyogati zvisina lactose zvinowanikwa mumasupamaketi edu. Izvi zvinonaka semukaka wenguva dzose, asi lactose yakabviswa.
4. Zvimwe zvekudya: Kune dzimwe nzira dzaungawana nadzo calcium nevhitamini D panzvimbo pemukaka.
- Mukaka wesoya, mukaka wearumondi, mukaka wekokonati
- Muriwo wakasvibirira wakaita sekare nesipinachi
- Hove dzine mafuta akadai sesalmon netuna
- Nzungu dzakadai semaarumondi, bhinzi dzakaomeswa, uye nyemba
- Tofu `(Tofu)`
Chinhu chinonyanya kukosha kuteerera muviri wako. Edza uye funga zvaunogona neusingakwanise kutsungirira.
Chenjererawo lactose yakavanzika!
Pamusoro pemukaka nezvigadzirwa zvemukaka, zvekudya zvakawanda zvatisingafungi nezvazvo zvinogona kunge zvine lactose. Saka ita tsika yekuverenga zviri papepa usati watenga chero chinhu.
- Zvigadzirwa zvebhekari (chingwa, makeke)
- Zvekudya zvakagadziriswa, zvekudya zvidiki
- Mamwe masosi nemadressing esaladhi
- Lactose inoshandiswawo semushonga wekuzadza mavhitamini nemishonga. Zvakakosha kubvunza chiremba wako kana mishonga yauri kutora iine lactose.
Kana muine mimwe mibvunzo nezveizvi, kana kuti muchida mazano nezvekudya kwenyu, taurai nachiremba wenyu.
Mharidzo Yekuenda Nayo Kumba
- Kusakwanisa kudya lactose ndiko kusakwanisa kwemuviri kugaya shuga (lactose) inowanikwa mumukaka. Hazvisi zvekurwara nemuviri.
- Zviratidzo zvinonyanya kuzivikanwa kuzvimba, gasi, kurwadziwa mudumbu, uye manyoka.
- Kunyange hazvo pasina mushonga wakakwana weizvi, zvinogona kudzorwa zvakanaka nekuchinja kudya kwako uye kudya kudya kusina lactose yakawanda.
- Kana uine zviratidzo izvi, zvakakosha kuti uone chiremba wako kuti anyatsoongorora chirwere chacho uye kuti awane mazano akakodzera.
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