Unewo matambudziko emudumbu here kana ukanwa mukaka? Izvi zvinoreva kusawirirana nelactose!

Zvinowanzoitika kuti vazhinji vedu tinonzwa kusagadzikana mudumbu mushure mekunwa mukaka, kana mushure mekudya chigadzirwa chemukaka chakadai seyogati kana ice cream. Vamwe vanhu vanonzwa kuguta, vanonzwa ruzha rwekugunun'una, vamwe vanorwadziwa mudumbu, kana kutoita flatulence. Wakambosangana nechimwe chezvinhu izvi here? Zvadaro tichataura nezvechimwe chinhu chingave chakakosha kwauri. Idambudziko rinonzi lactose kusawirirana .

Chii chinonzi Lactose Intolerance?

Zvichitaurwa zviri nyore, kusawirirana nelactose chirwere chinoitika kana muviri wedu usingakwanise kugaya lactose nemazvo, shuga inowanikwa mumukaka nezvigadzirwa zvemukaka. Vanhu vazhinji vanonetseka kugaya lactose iyi, asi havasi vese vanowana zviratidzo zvikuru. Asi kana uchinzwa kusagadzikana paunodya zvigadzirwa zvemukaka, ndizvo zvatinodaidza kuti kusawirirana nelactose.

Zvino ungave uchibvunza kuti, chii chinonzi lactose malabsorption? Idambudziko rekuti muviri wedu haugone kupinza zvinovaka muviri zviri mumamorekuru e lactose. Izvi zvinoitika kakawanda. Vanhu vakuru vanosvika 65% pasi rose havagone kugaya lactose zvakanaka. Kana lactose iyi isingamedzwi ichipinda nemudumbu medu, vamwe vanhu vanonzwa kusagadzikana kwataurwa pamusoro apa.

Ndeupi musiyano uripo pakati pe lactose malabsorption nekusashivirira lactose?

Izvi zvingaita sezvisinganzwisisike, asi zviri nyore. Havasi vese vane lactose isingagamuchirwe vane lactose malabsorption . Asi havasi vese vane lactose malabsorption vane zviratidzo zvekusagamuchirwa nelactose .

Funga nezvazvo nenzira iyi, lactose malabsorption inoitika muura hwedu hudiki . Kureva kuti, lactose hainyudzwe zvakanaka nemuviri muura hudiki. Zvisinei, zviratidzo (kusagadzikana kwemudumbu) zvinozoitika mushure mezvo zvinozoitika gare gare, ndiko kuti, muura hukuru .

Ura hwedu hudiki ndihwo hwatinotora zvinovaka muviri zvakawanda kubva muchikafu chatinodya. Ura hudiki hunoputsa zvinovaka muviri izvi kuita zvidimbu zvidiki uye hunozvipfuudza nepamadziro eura huchienda muropa. Chikafu chisina kunyudzwa chinopinda muura hukuru.

Zvino, kana zvidimbu zveshuga zvisina kumedzwa (muchiitiko ichi lactose) zvasvika muura hukuru, huwandu hwemvura hunowedzera ipapo, uye gasi rinowedzerawo. Kuti zvibatsire kuburitsa zvidimbu zveshuga izvi zvisina kumedzwa, ura hukuru hunoburitsa mvura yakawanda. Uyewo, kana mabhakitiriya ari muura hukuru achivirisa shuga idzi, gasi rinogadzirwa. Ndizvo zvinokonzera kuzvimba, flatulence, uye kurwadziwa mudumbu.

Kuti zviratidzo zvingani zvaunoona zvinoenderana nezvimwe zvinhu zvishoma. Semuenzaniso, unogona here kugaya lactose kana kusatomboigaya zvachose? Unodya lactose yakawanda sei panguva imwe chete? Une zvimwe zvirwere zvinokanganisa huwandu hwemvura nemhepo muura hwako here? Izvi ndizvo zvinhu zvauchabvunzwa nachiremba.

Zviratidzo zvacho ndezvipi?

Munhu asingashiviriri lactose anogona kuona zviratidzo zvakaita se:

• Dumbu rakazvimba: Kunzwa sekunge dumbu rakazara nemhepo.
• Gasi remudumbu: Kufamba kwemhepo nguva nenguva.
• Kusvotwa nekurutsa: Vamwe vanhu vanonzwa kuda kurutsa, uye vamwe vanogona kutorutsa.
• Kurwadziwa kwedumbu nekurwadza: Kurwadziwa kunoita sekunge mudumbu uri kudzvinyirirwa nemukati.
• Dumbu richigunun'una kana kuti richirira: Ruzha rwunobva mukati medumbu.
• Manyoka: Kubuda kwetsvina yemvura.

Zviratidzo izvi zvinoitika kana lactose isina kumedzwa ikapinda muura hwako hukuru. Zvinotora maawa matanhatu kusvika gumi kuti chikafu chisvike muura hwako hukuru mushure mekunge tachidya. Zvinotora mamwe maawa makumi maviri nemana kusvika makumi matatu nematanhatu kuti chifambe muura hwako hukuru. Izvi zvinoreva kuti unogona kuona zviratidzo kunyangwe zuva rimwe kana maviri mushure mekudya chimwe chinhu chine lactose.

Ndezvipi zvekudya zvinokonzera zviratidzo zvekusawirirana nelactose?

Mukaka nemukaka zvakawanda zvine lactose, kunze kwekunge zvabviswa mafuta. Mukaka wemombe nemukaka wembudzi zvine izvi. Zvimwe zvigadzirwa zvemukaka zvine lactose yakawanda, nepo zvimwe zviine shoma. Semuenzaniso, mukaka mutsva nekirimu zvine lactose yakawanda, nepo chizi dzakaoma dzine lactose shoma. Dzimwe nguva unogona kuwedzera chizi chidiki musalad.

Kune rumwe rutivi, kana uchinyanya kubatwa ne lactose, kunyangwe huwandu hudiki hunogona kukonzera zviratidzo. Saka kana uchitenga chikafu, tarisa runyorwa rwezvinhu zviri pamapepa. Dzimwe nguva lactose inowedzerwa kune chikafu chakagadzirwa chatisingatombofungi nezvacho. Semuenzaniso, mumasobho, masadhiji esaladhi, zvekudya zvekukasira, nezvimwewo. Pane dzimwe nguva apo lactose inowedzerwa kune mimwe mishonga.

Ndezvipi zvikonzero zvekusawirirana nelactose?

Pane zvikonzero zviviri zvikuru zvinokonzera izvi: lactose malabsorption ( kusakwanisa kunyudza lactose zvakanaka) uye kusanzwa kwemudumbu . Chinonyanya kukosha pane izvi ilactose malabsorption. Kana lactose isina kupwanywa zvakanaka muura hudiki, lactose inopinda muura hukuru uye inokonzera zviratidzo.

Kushomeka kwema enzyme eLactase

Ura hwedu hudiki hunoda enzyme yakakosha yekupwanya shuga ye lactose kuita zvidimbu zvidiki zvinogona kutorwa nemuviri. Inonzi lactase.Patinenge tiri vadiki, ndiko kuti, patinenge tichiyamwisa, iyi enzyme ye lactase inokura zvakanaka muura hwedu hudiki. Ndiyo inotibatsira kugaya mukaka wemuzamu. Zvisinei, sezvatinokura, kugadzirwa kweiyi enzyme ye lactase mumiviri yevanhu vazhinji kunoderera.

Kana usina lactase yakakwana, hauzokwanisi kugaya lactose. Vamwe vanhu vane enzyme iyi yakawanda, nepo vamwe vasina. Asi kutaura chokwadi, ruzhinji rwevanhu pasi rose vane lactose malabsorption nekuda kwekushaikwa kweenzyme iyi. Mapoka akati wandei evanhu chete ndiwo anokura lactase kusvika vakura.

Iwe nehunhu hweura hwako

Apa ndipo panoonekwa kunzwa kwemukati mako. Tose tinodya zvinhu zvatisingakwanise kugaya zvakanaka dzimwe nguva. Dzimwe faibha neshuga zvinopinda nemudumbu medu zvova chikafu chebhakitiriya riri mudumbu medu. Kune vazhinji vedu, zvinhu zvidiki izvi hazvikonzeri zviratidzo zvikuru.

Asi munhu wese akasiyana zvishoma. Majini edu, hutano hwematumbu, kunzwa kwemuviri, uye kudya zvese zvine chekuita nazvo. Musanganiswa wemabhakitiriya ari mudumbu mako (anonziwo gut microbiome yako) unogona kusiyana newemumwe munhu. Saka, zviratidzo zvako zvichakuudza kuti unogona kutsungirira lactose yakawanda sei.

Ndeapi marudzi mana ekusashivirira lactose?

Kune mhando huru ina dzechirwere ichi, pamwe chete nezvikonzero zvacho:

• Chekutanga: Iyi ndiyo mhando inonyanya kuwanikwa. Inokonzerwa nekuderera zvishoma nezvishoma kwekugadzirwa kwe lactase enzyme muura hudiki.
• Chikamu chechipiri: Chinoitika kana ura hudiki hwakuvadzwa nechimwe chirwere, kukuvara, kana chirwere. Semuenzaniso, mamwe maoparesheni, hutachiona, kana mamiriro akaita sechirwere cheCeliac .
• Kuzvarwa: Izvi hazviwanzoitiki. Zvinokonzerwa nekushaikwa kwe lactase enzyme pakuzvarwa.
• Kukura: Kunoitika pakuzvarwa nguva isati yakwana nekuti ura hudiki hahusati hwanyatsokura.

Kusashivirira lactose mumajini here?

Ehe, majini ane basa guru mune izvi kusvika pamwero wakati. Majini ako ndiwo anosarudza kuti muviri wako unogadzira enzyme inonzi lactase kwenguva yakareba sei. Anogonawo kukanganisa kunzwa kwemudumbu mako uye mhando dzemabhakitiriya ari mudumbu mako. Mamwe mabhakitiriya anoshandura lactose kuita gasi, asi mamwe anoshandura lactose kuita lactic acid. Kuunganidzwa kwelactic acid uku kungasakonzera zviratidzo.

Une mukana mukuru wekuwana lactose malabsorption uye lactose kusashivirira kana majini ako ari seizvi:

• wekuAsia
• Mugari wemuAmerica
• Vanhu veHispanic

Kana majini ako akaita seizvi, une mukana wekuti urambe uchigadzira lactase uye unokwanisa kushivirira lactose:

• Northern Europe
• MuAfrica
• Middle East

Kashoma, vamwe vanhu vanozvarwa vaine dambudziko re lactase . Ichi chirwere chemajini chinokonzera kusawirirana ne lactose kubva pakuzvarwa.

Kusashivirira lactose kunogona kuitika nekufamba kwenguva here?

Vanhu vazhinji vanotanga kusawirirana nelactose kubva paudiki kusvika pakukura. Rudzi rwakajairika , kusawirirana nelactose, rwatakakurukura kare, runokura sezvo muviri wako uchidzikisa kugadzirwa kwe enzyme lactase zvishoma nezvishoma. Uyewo, kunzwa kwemukati mako kunogona kuchinja nekufamba kwenguva.

Pamusoro pekusabatwa kwelactose mumuviri, une mukana wekuona zviratidzo kana uine chimwe chezvirwere zvinotevera:

• Chirwere cheMatumbu Chinotsamwisa (IBS)
• Kusanyanya kubatwa nechinhu chiri mudumbu (visceral hypersensitivity)
• Kukura kwebhakitiriya mudumbu diki (SIBO)

Mamiriro aya anowanzo wedzera zvishoma nezvishoma nekufamba kwenguva.

Zvinokwanisika here kuti munhu awane mukana wekusashivirira lactose kamwe kamwe asina nhoroondo yekare?

Ehe, kusashivirira lactose kwechipiri kunogona kuitika kamwe kamwe nekuda kwekukuvara kweura hwako hudiki. Kukuvara, kuvhiyiwa, hutachiona, kana kurwara kwenguva refu zvinogona kukuvadza masero anogadzira lactase. Izvi zvinogona kukonzera kusanyatso shandiswa kwelactose uye kusashivirira, kunyangwe kana waimbogona kugaya lactose kare.

Kune zvikonzero zvakasiyana-siyana zvinogona kukonzera kusawirirana kwe lactose mumuviri:

• Kurapa nemwaranzi
• Kubviswa ura hudiki
• Cystic fibrosis
• Chirwere chemudumbu chinozvimba (IBD) (semuenzaniso chirwere cheCrohn, ulcerative colitis)
• Chirwere cheCeliac
• Enterocolitis ( utachiona uye kuzvimba kwemudumbu)

Zvisinei, kusashivirira lactose uku kwechipiri hakusi kwekusingaperi nguva dzose. Kana ura hwako hudiki hwashanda zvakanaka, unogona kuwanazve kugona kugaya lactose.

Ungaziva sei kana usina lactose?

Kana ukaramba uchirwadziwa nemudumbu sezvataurwa pamusoro apa mushure mekudya mukaka, ungafungidzira kuti une lactose isingaperi. Zvisinei, vanhu vazhinji vane lactase shoma vanogona kurwadziwa nelactose dzimwe nguva. Saka, kana usina chokwadi kana lactose iri kukonzera kusagadzikana kwako zvechokwadi,Chinhu chakanakisa kutsvaga chiremba.

Ndezvipi zvidzidzo zvekuongorora kusawirirana nelactose?

Vanachiremba vane bvunzo dzinoverengeka dzekusimbisa chirwere ichi. Miedzo inowanzo shandiswa ndeiyi:

• Kuongororwa kwekufema kwehydrogen: Izvi zvinoyera huwandu hwehydrogen negesi remethane mukufema kwako. Magasi aya anogadzirwa nemabhakitiriya ari muura hwako hukuru. Kana uine huwandu hwakawanda hwegesi mushure mekunwa mvura ine lactose, zvinoreva kuti mabhakitiriya ari muura hwako ari kuvirisa lactose uye achigadzira gasi.
• Kuongororwa kweshuga muropa: Kana bvunzo yekufema isina kujeka, chiremba wako anogona kuraira bvunzo iyi yeropa. Iyi bvunzo inoyera huwandu hweshuga muropa rako usati wanwa lactose uye mushure mekunwa. Kana huwandu hweshuga muropa rako husina kukwira, zvinoreva kuti hauna kugaya lactose.
• Kuongororwa kweacidity yetsvina: Kuongororwa uku kunowanzo shandiswa pavana vadiki nevacheche. Mushure mekupa mwana lactose, sampuli yetsvina inotorwa yoongororwa. Huwandu hwelactic acid nezvimwe zvinobuda mutsvina zvinogona kushandiswa kuona kana muviri uri kunwisa lactose.

Ndeipi mishonga yekurapa kusawirirana nelactose?

Kuti ugaye lactose, unofanira kuva neenzyme inonzi lactase muura hwako. Vanhu vazhinji vasingashiviriri lactose havagone kugadzira lactase nenzira yechisikigo. Zvisinei, unogona kupa muviri wako enzyme inonzi lactase yaunoda nekutora mishonga yekuwedzera ye lactase . Izvi zvinogona kutorwa muchimiro chemapiritsi kana madonhwe usati wadya chikafu chine lactose.

Vaongorori vari kuyedzawo rudzi rwebhakitiriya rinonzi lactic acid bacteria senzira yekurapa zviratidzo zvekusawirirana nelactose. Mabhakitiriya aya anoshandura lactose kuita lactic acid pachinzvimbo chemhepo. Kutora mabhakitiriya aya semaprobiotic , uye kutora prebiotics, iyo inovapa chikafu, zvakaonekwa kuti zvinowedzera kusawirirana nelactose.

Nzira yekurapa kusashivirira kwe lactose kuburikidza nekudya?

Edza kudya kwako kuti uwane chiyero chako che lactose. Vamwe vanhu havagutsikani nezvimwe zvekudya zvemukaka, mune zvimwe zviyero, kana nezvimwe zvekudya. Tanga nekudya kusina lactose, wobva wawedzera zvishoma nezvishoma zvekudya zvine lactose kuti uone kuti muviri wako unoita sei.

Vamwe vanhu vasingakwanise kushandisa lactose vanogona kutsungirira magiramu gumi nemaviri elactose panguva imwe chete. Izvi zvakafanana nekapu yemukaka kana ice cream. Zvakare, zvigadzirwa zvakawanda zvemukaka muzvitoro zvikuru zvino zvine lactose shoma uyeKune mhando dzisina lactose. Funga nezvekuwedzera idzi nedzimwe mhando dzemukaka pane zvekudya zvako.

Kusashivirira lactose kunogona kurapwa zvachose here?

Kusawirirana nelactose kwechipiri , uko kunokonzerwa nekukuvara kweura hudiki, kunogona kuvandudzika mushure mekunge kukuvara kwapora. Zvinoenderana nekuti kukuvara kwacho ndekwenguva refu sei. Zvinogona kutora nguva. Kusawirirana nelactose mukukura, uko kunokonzerwa nekuzvarwa nguva isati yakwana, kunowanzopera vacheche pavanenge vachikura.

Zvisinei, kana uine chirwere che lactose chinogara kwenguva refu kana kuti chakaberekwa nacho , muviri wako hauzobudisi lactase yakawanda. Zvisinei, kana hutano hwemudumbu mako kana kuti microbiome yemudumbu ikachinja, zviratidzo zvako zvinogona kuchinja. Unogona kukwanisa kutsungirira zvishoma, kana kuona zviratidzo zvishoma.

Chii chinoitika kana kusashivirira lactose kukasateererwa?

Kusashivirira lactose hakuzokukuvadzi zvakanyanya. Kana ukakwanisa kutsungirira zviratidzo kusvika lactose yapfuura nemudumbu mako, zvinopera mushure mechinguva. Zvisinei, unogona kudzivirira zviratidzo izvi zvisina kunaka nekushandisa lactase supplements uye zvigadzirwa zvemukaka zvisina lactose.

Pane migumisiro yenguva refu here yekusashivirira lactose?

Kusakwanisa kudya lactose kunokanganisa kudya kwako, saka unofanira kungwarira nezvekudya kwaunodya. Kana ukarega kushandisa zvese zvekudya zvemukaka, unogona kushaya calcium nevhitamini D. Kunyangwe uchigona kuwana izvi zvekudya kubva kune zvimwe zvekudya, zvigadzirwa zvemukaka ndizvo zvinonyanya kuwanikwa.

Kushomeka kwecalcium kana kushaya vhitamini D kunogona kukanganisa mapfupa ako, tsandanyama, uye tsinga. Kushomeka uku kunogona kukanganisa vana vari kukura. Kana usingakwanise kuwana izvi zvakakwana kubva muchikafu, chiremba anogona kukurudzira kutora calcium kana vhitamini D supplements.

Kusashivirira lactose iallergy here?

Kwete. Kurwara nechikafu kunoitika mumuviri wako, kazhinji kune puroteni iri muchikafu chaunodya. Muviri wako unoona puroteni iyoyo senjodzi uye unoibvisa. Kana uine allergy, kunyangwe puroteni diki inogona kukonzera kurwara kukuru, uye zvinowanzoitika mushure mekudya chikafu.

Kurwara nepfungwa kunogona kukonzera zviratidzo kwete mumuviri wako chete, asiwo mumuviri wako wese. Unogona kusangana nezvinhu zvakaita sekuzvimba, mapundu, uye kuoma kufema. Unogona zvakare kunzwa kurwadziwa mudumbu, kuda kurutsa, uye kurutsa, asi izvi zvinowanzoitika pakutanga kwekugaya, kana puroteni iri mudumbu.

Musiyano uripo pakati pekusashivirira lactose uye kusawirirana nemukaka

Musiyano mukuru ndewekuti kusawirirana nemukaka kunokonzerwa nemuviri wako wekudzivirira chirwere kuprotein yemukaka. Kusawirirana nelactose kunokonzerwa nekugaya chikafu kunokonzerwa neshuga (lactose) iri mumukaka. Kusawirirana nelactose kunokonzerwa nekamwe kamwe, kwakanyanya. Kunogona kuva nekukurumidza, kwakaoma, uye dzimwe nguva kutyisidzira hupenyu (kunonzi anaphylaxis ).

Kana kugaya kwako kukasaita zvakanaka neshuga isingagayike, zvinogona kukonzera zviratidzo zvisingafadzi panguva yekugaya, asi hazvina njodzi. Lactose isingagayike inokonzera mvura yakawanda negasi muura hwako. Unganzwa kuzvimba uye kusuruvara kusvika zvapera, asi hazvizokukuvadzi.

Musiyano uripo pakati pekusashivirira lactose nekusashivirira mapuroteni emukaka

Kufanana nekusagona kugayiwa kwelactose, kusagona kugayiwa kwemapuroteni emukaka kunotanga nekusagona kugayiwa kweprotein muura hudiki. Kana ura hwako hudiki husingakwanise kupwanyika nekupinza protein mumukaka (kazhinji casein kana whey ), protein isina kugayiwa inopfuura nemuura hwako, pamwe chete neshuga isina kugayiwa.

Musiyano ndewekuti, mapuroteni asina kumedzwa mudumbu mako anogona kutumira yambiro kumuviri wako wekudzivirira chirwere. Gare gare mukugaya, muviri wako wekudzivirira chirwere unogona kuona puroteni iyoyo sechinhu chinokonzera allergen uye wobva wanonoka kupindura kwemuviri. Unogona kutotanga kurwara nepuroteni iyoyo gare gare.

Kusashivirirana neLactose hachisi chirwere. Ingori shanduko yechisikigo mukushanda kwemasisitimu edu ekugaya chikafu. Kutaura zvazviri, kugona kugaya lactose mushure meucheche inyaya itsva inochinja majini muvanhu. Havasi vese vane shanduko iyoyo, uye izvozvo hazvisi dambudziko. Unogona kurarama hupenyu hwakanaka nekusashivirirana nelactose.

Kana uine matambudziko ekugaya chikafu aunofunga kuti ane chekuita nezvigadzirwa zvemukaka, chiremba anogona kukubatsira. Anogona kukuyedza kuti uone kana usina lactose nezvimwe zvinokonzera zviratidzo zvako. Kana usina lactose, chiremba anogonawo kukubatsira kuti uchinje mararamiro ako kuti akubatsire kudzora zviratidzo zvako.

Pakupedzisira, zvinhu zvekurangarira (Mharidzo Yekuenda Kumba)

• Vanhu vazhinji vanonzwa kusagadzikana mudumbu kana vachidya mukaka kana zvigadzirwa zvemukaka, izvo zvinonzi kusashivirira lactose .
• Chikonzero chikuru cheizvi kudzikira kwe enzyme inonzi lactase mumuviri.
• Zviratidzo hazvifanani kune munhu wese, uye zvakakosha kuwana huwandu hwe lactose hwaunogona kutsungirira.
• Zvinowedzerwa zveLactase nezvimwe zvisina lactose zvinogona kushandiswa.
• Izvi hazvisi zvekurwara nepfungwa, asi sezvo chikafu chemukaka chisina kuganhurirwa, chenjerera nezve calcium nevhitamini D.
• Kana muine kusava nechokwadi nezvenyaya iyi, zvakanaka kutsvaga mazano echiremba. Hapana chekunetseka nacho, chirwere ichi chinogona kugadziriswa!

Kurwara neLactose , kusashivirira lactose, matambudziko ekugaya mukaka, kuzvimba, lactase, chikafu chemukaka, kugaya chikafu