Chiremba wako akakuudza here kuti haugone kugaya zvigadzirwa zvemukaka, kureva kuti, une 'kusashivirira lactose'? Pawakanzwa izvozvo, ungangove wakafunga kuti, "Ah, saka handichazombonwi tii yemukaka kana chidimbu cheayisikirimu zvakare." Kutaura zvazviri, vanhu vazhinji pakutanga vanotya kuti vachafanira kubvisa zvigadzirwa zvese zvemukaka muhupenyu hwavo. Asi chokwadi ndechekuti, handizvo zvazviri. Kana ukaedza zvishoma, uchaona kuti unogona kunakidzwa nezvigadzirwa zvemukaka muhuwandu hudiki pasina kukuvadza muviri wako.
Sei ndichitambura nemudumbu kana ndikanwa mukaka uyu?
Zvichitaurwa zviri nyore, mukaka nezvigadzirwa zvemukaka zvine rudzi rweshuga inonzi 'Lactose'. Miviri yedu ine enzyme inonzi 'Lactase'. Kungofanana nekiyi inovhura kiyi, iyi enzyme yelactase inobatsira kupwanya shuga inonzi lactose uye kuigaya. Zvino, kana usina lactose, zvinoreva kuti muviri wako unoburitsa zvishoma, kana kuti pamwe hapana, yeiyi enzyme yelactase.
Chii chinoitika ipapo? Kana ukadya mukaka, lactose iyoyo isina kumedzwa inofamba mudumbu mako. Ikoko, inosanganiswa nemabhakitiriya uye inokonzera matambudziko aya.
- Kuzvimba
- Gasi
- Kurwadziwa kwemudumbu uye kurwadziwa kwemudumbu
- Manyoka
- Kusvotwa
Zviratidzo izvi zvinowanzoonekwa pakati pemaminitsi makumi matatu nemaawa maviri mushure mekudya chigadzirwa chemukaka.
Zvakafanana here kune wese munhu? Zvakakuomera sei?
Kwete. Izvi zvinosiyana kubva pamunhu nemunhu. Vamwe vanhu vanogona kunge vachinetseka kunyangwe kunwa kapu yetii yemukaka. Vamwe vanogona kunge vasina dambudziko kunyangwe nekudya yogati. Chikonzero chikuru chemusiyano uyu ndechekuti muviri wako unoburitsa lactase enzyme yakawanda sei. Izvi zvinonyanya kutsanangurwa nemajini edu.
Mashoko akanaka ndeekuti vamwe vanhu vanozojairana nekufamba kwenguva. Izvi zvinoreva kuti kana ukawedzera mukaka zvishoma nezvishoma, muhuwandu hushoma, mukudya kwako, muviri wako unogona kukurudzirwa kugadzira imwe enzyme ye lactase. Nekufamba kwenguva, zviratidzo zvako zvinogona kutodzikira.
Teerera muviri wako. Teerera zviratidzo zvaunonzwa. Ndiyo nzira yakanakisisa yekuyera chirwere.
Zvisinei, kana uchinetseka zvakanyanya kudya mukaka mudiki, unofanira kutaura nachiremba wako, sezvo ungangoda kufunga nezvedzimwe nzira dzekuwana calcium nevhitamini D zvinodiwa nemuviri wako.
Ungawana sei saizi yakakunakira?
Zvakafanana nebasa rekuongorora. Unofanira kuwana zvinoshanda mumuviri wako uye nehuwandu hwazvo. Nzira iri nyore ndeyekunyora pasi dhayari rezvekudya . Tora kabhuku kadiki wonyora zvaunodya zuva rega rega, kunyanya zvekudya zvemukaka, huwandu hwazvo, uye zviratidzo zvaunowana mushure mekuzvidya. Nekufamba kwenguva, uchatanga kuona maitiro.
Ngatiite izvi nhanho nhanho:
1. Edza chinhu chimwe nechimwe: Kana usina chokwadi chekuti chikafu chipi chiri kukukonzera kusagadzikana, edza chikafu chimwe chete chemukaka panguva. Semuenzaniso, edza kunwa hafu yekapu yemukaka wemombe nhasi. Ona kana uchinzwa kusagadzikana mumaawa maviri anotevera.
2. Sarudza huwandu hwaunoda: Kana uchigutsikana nehafu yekapu, edza kuwedzera huwandu hwacho zvishoma mangwana acho. Ungangove usina dambudziko nekapu imwe chete, asi zvinogona kuoma kunwa zvinopfuura kapu imwe chete panguva. Saka, kapu imwe chete ndiyo muganho wako.
3. Deredza huwandu hwechikafu kana chiri kukunetsa: Kana uine zviratidzo zvechimwe chikafu, edza kudya zvishoma usati wabvisa zvachose. Pamwe chimedu chechizi chinokunetsa, asi chimedu chechizi chinogona kubatsira.
4. Edza chimwe chikafu: Kana wangowana muganho wekudya chimwe chete, edza bvunzo iyi nechimwe chikafu (semuenzaniso yogati).
Ko lactose yakawanda sei inowanikwa muzvikafu zvakasiyana-siyana zvemukaka?
Hazvisi zvese zvigadzirwa zvemukaka zvine huwandu hwakafanana hwe lactose. Zvimwe zvine zvakawanda, nepo zvimwe zviine zvishoma. Kuva nepfungwa dzakadzama dzeizvi kuchaita kuti zvive nyore kwauri kusarudza.
| Rudzi rwechikafu | Saizi | Huwandu hweLactose (inenge magiramu) |
|---|---|---|
| Upfu hwemukaka wakaoma usina mafuta | Kapu imwe chete | 62 |
| Tincture (mukaka wakapfava wakapfava) | Kapu imwe chete | 40 |
| Mukaka wakabviswa mvura | Kapu imwe chete | 24 |
| Mukaka | Kapu imwe chete | 10 - 12 |
| Aizi kirimu | 1/2 kapu | 6 |
| Yogati | Kapu imwe chete | 5 |
| Chizi checottage | 1/2 kapu | 2 - 3 |
| Chizi cheAmerica, Swiss, Parmesan | 1 ounce (28 magiramu) | 1 |
| Chizi cheCheddar | 1 ounce (28 magiramu) | 0 (kwete zvachose) |
Unoona, zvinhu zvakaita sechizi, kunyanya chizi chekare, zvine lactose shoma. Uye yogati ine mabhakitiriya akanaka. Mabhakitiriya aya anobatsira kugaya lactose, saka vamwe vanhu vanogona kudya yogati kunyangwe vasingakwanise kunwa mukaka.
Fungawo nezvemapfupa ako! Calcium neVitamin D
Dambudziko guru pakurega kushandisa mukaka nderekushomeka kwecalcium nevhitamini D zvinodiwa nemuviri.Kusawana zvakakwana. Zvese izvi zvakakosha kuti mapfupa nemazino edu zvirambe zvakasimba. Kana tikasawana calcium yakakwana kwenguva refu, tinowedzera njodzi yedu yekubatwa nechirwere chinonzi osteoporosis, chinoita kuti mapfupa aonde uye aputsike nyore nyore.
Saka, kana uri kuderedza kudya kwemukaka, zvakakosha kuwana zvinovaka muviri izvi kubva kune dzimwe nzvimbo.
Zvimwe zvekudya zvakapfuma mu calcium
| Rudzi rwechikafu | Tsananguro |
|---|---|
| Muriwo wegirini | Sipinachi, kale, sipinachi, chard, broccoli |
| Hove | Hove diki dzinodyiwa nehove dzemumagaba, hove dzemumagaba (salmon, sardines) |
| Zvigadzirwa zvesoya | Soya, Tofu |
| Zvimwe | Muto weorenji wakasimbiswa necalcium, maarumondi, mbeu dzesesame |
Nzira dzekuwana Vitamin D
| Manyuko | Tsananguro |
|---|---|
| Chiedza chezuva | Chitubu chakanakisa chevhitamini D chinowanikwa muzuva kwemaminitsi gumi nemashanu kusvika makumi maviri mangwanani ega ega. |
| Chikafu | Mazai, hove dzine mafuta (salmon, tuna), chikafu chakasimbiswa. |
Kana usingakwanise kuwana huwandu hwaunoda kubva muzvikafu izvi, bvunza chiremba wako kana uchida kutora calcium nevhitamini D supplements.
Mharidzo Yekuenda Nayo Kumba
- Kusashivirira lactose hazvirevi kuti haubvumidzwe zvachose kudya mukaka. Vanhu vazhinji vanogona kudya zvigadzirwa zvemukaka zvishoma.
- Teerera muviri wako. Chengeta dhayari rezvekudya wotsvaga zvekudya nehuwandu hwazvo hunokushandira.
- Hazvisi zvese zvekudya zvemukaka zvine huwandu hwakafanana hwe lactose. Zvinhu zvakaita sechizi neyogati zvine lactose shoma.
- Kana uri kuderedza kudya mukaka, funga nezvehutano hwemapfupa ako. Wana calcium kubva muzvinhu zvakaita semashizha nehove diki, uye vhitamini D kubva kuzuva.
- Kana usingakwanise kuziva izvi, kana zviratidzo zvako zvakanyanya, kana kuti une matambudziko ekudya, taura nachiremba wako.
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