Dzimwe nguva, patinonwa girazi remukaka kana tii yemukaka inonaka, tinonzwa zvisinganzwisisike mudumbu medu mushure mechinguva, handiti? Zvinoita sekunge dumbu redu raguta, dumbu redu rinorwadza, kana kuti dumbu redu razara negasi. Wakambosangana neizvi here? Kana zvakadaro, nyaya iyi ichave yakakosha kwauri. Nhasi tiri kutaura nezvechimwe chinhu icho vanhu vazhinji vane, asi vasingazive nezvacho. Izvozvo zvinoreva kusawirirana nelactose.
Zvichitaurwa zviri nyore, chii chinonzi kusashivirira lactose?
Zvakanaka, ngatitsanangurei izvi zviri nyore. Kune rudzi rweshuga rwunowanikwa mumukaka nezvigadzirwa zvemukaka (senge yogati, chizi, ice cream). Izvi ndizvo zvatinodaidza kuti lactose .
Kuti shuga iyi inonzi lactose inyudzwe nemuviri wedu, inofanira kutanga yagayiwa. Kureva kuti, inofanira kupatsanurwa kuita zvidimbu zvidiki. Kuti izvi zviitike, enzyme inogadzirwa muura hwedu hudiki, kureva ura hudiki. Inonzi lactase .
Munhu asingakwanise kushivirira lactose haabudisi enzyme iyi inonzi lactase yakakwana mumuviri wake. Saka chii chinoitika? Patinonwa mukaka, shuga inonzi lactose haikanganisike uye haigayike zvakanaka uye inofamba nemudumbu. Ndipo panotanga zviratidzo zvatataura nezvazvo, zvakaita sekurwadziwa mudumbu, kuzvimba, gasi, uye dzimwe nguva manyoka .
Izvi zvinokonzerwa nekusawirirana nemukaka here? Kwete, ipfungwa dzisina kururama!
Apa ndipo panovhiringidzika vanhu vazhinji. Kusawirirana nelactose hakusi kurwara nemukaka. Izvi zvirwere zviviri zvakasiyana zvachose.
Kurwara nemukaka kunokonzerwa nekuwanda kwezvirwere zvemuviri zvinokonzereswa nemapuroteni ari mumukaka. Zvinogona kukonzera zviratidzo zvakakomba zvakaita semapundu eganda, kuzvimba, kufema zvakaoma, uye BP yakaderera. Dzimwe nguva zvinogona kuisa upenyu panjodzi.
Kusawirirana neLactose idambudziko rekugaya chikafu. Kunyangwe ichigona kusagadzikana, haisi njodzi kuhupenyu sechirwere chekusawirirana nacho.
Saka, kana uine zviratidzo izvi, zvakakosha kuti uone chiremba wako kuti uone kana chiri chirwere chekurwara kana kusashivirira, sezvo mazano nekurapwa kwezvirwere izvi zviviri zvakasiyana zvachose.
Saka handizombokwanisi kunwa mukaka zvakare here?
Mubvunzo uyu ungave uri mupfungwa dzakowo. Mashoko akanaka ndeekuti, kazhinji haufanirwe kurega kuyamwisa zvachose.
Zvakaonekwa kuti vanhu vazhinji vane lactose isingaperi vanogona kutsungirira kapu imwe chete (inenge 240 ml) yemukaka pazuva, asi izvi zvinosiyana kubva pamunhu kusvika pamunhu.
Unogona kuedza zvimwe zvezvinhu izvi:
- Tanga nechikamu chidiki: Pane kunwa girazi guru remukaka panguva imwe chete, tanga nekapu kana zvakadaro, senge hafu yekapu.
- Inwai nekudya: Kunwa mukaka nekudya kunogona kubatsira kunonoka kugaya chikafu, izvo zvinogona kuderedza kusagadzikana.
- Mapiritsi eLactase: Mapiritsi eLactase kana makapisi anowanikwa muma pharmacy. Kutora rimwe usati wadya zvigadzirwa zvemukaka kunopa muviri enzyme inodiwa kugaya lactose. Zvakanaka kubvunza chiremba wako rumwe ruzivo usati washandisa izvi.
Ndezvipi zvimwe zvandinogona kushandisa panzvimbo pemukaka wemombe?
Zvakanaka, ngationei kuti ndedzipi dzimwe nzira dzatingashandisa panzvimbo pemukaka wemombe wenguva dzose. Kune dzimwe nzira dzakawanda dzakadaro dziripo pamusika.
1. Mukaka Usina Lactose
Iyi ndiyo sarudzo yakanakisisa uye iri nyore. Idzi imukaka wemombe wenguva dzose. Asi panguva yekugadzirwa, enzyme yelactase inodiwa kuti iparadze shuga yelactose inowedzerwa kumukaka uyu. Saka zvese zvakaita sekuravira, kudya kunovaka muviri, nezvimwewo zvakafanana nemukaka wenguva dzose. Asi hapana marwadzo mudumbu.
2. Mukaka Unobva Muzvirimwa
Chinotevera ndezvinwiwa zvisiri zvemukaka, zvinogadzirwa nemiti yakasiyana-siyana. Pakusarudza izvi, unofanira kungwarira chinhu chimwe chete chidiki.
Tarisa pane pepa kuti uone kana zvakasimbiswa nezvinovaka muviri zvakaita secalcium nevhitamini D. Izvi hazvina zvinovaka muviri zvakawanda semukaka wemombe.
Ngatitarisei mhando imwe neimwe yemhando idzi.
| Rudzi rwemukaka | Chitarisiko uye kuravira | Pfungwa dzakakosha |
|---|---|---|
| Mukaka weSoya | Yakakora zvishoma kupfuura mukaka wemombe. Ine ruvara rwakakora zvishoma. | Uyu une mapuroteni akawanda kupfuura mukaka wezvirimwa. Ndiyo nzira yakanakisisa yekutsiva mukaka wemombe. |
| Mukaka weArumondi | Ine kukora kwakakora semukaka wemombe. Ine kuravira kushoma kwearumondi. | Mapuroteni aripo akaderera zvikuru, asi kune mhando dzine calcium yakawedzerwa, mavhitamini D, uye E. |
| Mukaka wekokonati (Mukaka wekokonati - Chinwiwa) | Ine magadzirirwo akanaka akakora uye ane kirimu. (Izvi hazvisi zve cottage cheese, asi rudzi rwechizi chaunonwa). | Mapuroteni mashoma. Inogona kuva nemafuta akazara semukaka wemombe yose. |
| Mukaka wemupunga | Yakachena semukaka wemombe, asi ine kukora kwemvura uye kuravira kunotapira. | Haina mapuroteni akawanda. Haina kukodzera kugadzira zvinhu zvakaita semasosi nemapudding. Kune mhando dzine calcium yakawedzerwa. |
| Mukaka weHemp | Yakakora, uye dzimwe nguva inoita kunge ine ganda diki. | Ine omega-3 fatty acids ine hutano hwemwoyo. Inewo mapuroteni, asi haina calcium yakawanda. |
Chimwe chinhu chekurangarira. Dzimwe nguva, mukaka uyu wezvirimwa une zvinhu zvakaita seGuar Gum zvinowedzerwa kuti zviome. Izvi zvinogonawo kukonzera gasi nekuzvimba mune vamwe vanhu. Saka kana uri kurwadziwa nemudumbu mushure mekunwa rudzi urwu rwemukaka, tarisa runyorwa rwezvinhu zvirimo.
Ndoona chiremba here?
Ehe, zvechokwadi. Sezvandambotaura, zvakakosha kuziva kana uine lactose isingawirirane nemukaka, allergy yemukaka, kana chimwe chirwere chekugaya (semuenzaniso Irritable Bowel Syndrome).
Chiremba wako anogona kutanga akubvunza nezvezviratidzo zvako uye ozokukurudzira kuti urege kudya mukaka nezvigadzirwa zvemukaka zvachose kwenguva yakati. Vanogonawo kuita mimwe miedzo yekusimbisa chirwere kana zvichidikanwa.
Saka, pane kuzviongorora, enda kuna chiremba wowana mazano akakodzera. Ipapo unogona kuramba uchidya zvine utano pasina dambudziko iri.
Mharidzo Yekuenda Nayo Kumba
- Kusakwanisa kugaya shuga (lactose) mumukaka, kwete kurwara nemukaka. Izvi zviviri zvakasiyana zvachose.
- Kurwadziwa mudumbu, kuzvimba, uye gasi ndizvo zviratidzo zvinonyanya kuzivikanwa.
- Vanhu vazhinji vanogona kushivirira mukaka mudiki (semuenzaniso hafu yekapu) panguva yekudya.
- Mukaka usina lactose isarudzo yakanaka. Kunewo mimwe miriwo yakaita sesoya, almond, uye mukaka wekokonati.
- Pakusarudza mukaka wezvirimwa, zvakakosha kusarudza uyo wakasimbiswa necalcium nevhitamini D.
- Kana uine zviratidzo izvi, iva nechokwadi chekuona chiremba wako kuti akubatsire kuongororwa uye kupiwa mazano.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment