Ngaba uziva into engaqhelekanga okanye engakhululekanga esiswini sakho emva kokusela iglasi yobisi okanye ukutya ikomityi yeyogathi emnandi? Ngaba uziva uhluthi, mhlawumbi uneentlungu zesisu, okanye kufuneka uye kwigumbi lokuhlambela ngokukhawuleza? Le yingxaki uninzi lwethu eSri Lanka esinayo. Isizathu soku sinokuba lula kunokuba ucinga. Namhlanje sithetha ngale meko ichaphazela abantu abaninzi, kodwa engaziwa ngqo, oko kukuthi ukunganyamezelani ne-lactose.
Yintoni kanye kanye into yokunganyamezelani ne-lactose?
Ngamafutshane, oku kuthetha ukuba imizimba yethu ayinakuyigaya ngokufanelekileyo i-lactose, iswekile yendalo efumaneka kubisi nakwiimveliso zobisi.
Cinga ngale ndlela. Xa sitya ubisi, iswekile ekulo, ebizwa ngokuba yi-lactose, kufuneka iqhekezwe ize ityiwe emathunjini ethu amancinci. Sine-enzyme ekhethekileyo emzimbeni wethu esinceda kulo msebenzi. Ibizwa ngokuba yi-lactase . Ngoku uyayifumana ingcamango, akunjalo? I-lactase iyadingeka ukuze kugaywe i-lactose.
Umntu onganyamezelani ne-lactose uvelisa i-lactase encinci kakhulu okanye angayivelisi kwaphela emzimbeni wakhe. Kwenzeka ntoni ke ngoko? I-lactose engena emzimbeni evela ekutyeni kobisi ayigaywa. Xa ingagaywa, zonke iingxaki zesisu esithethe ngazo ngaphambili ziyavela.
Ubunzima bezi mpawu buyahluka kumntu nomntu. Abanye abantu banokufumana ukungakhululeki okuncinci, ngelixa abanye banokufumana iimpawu ezinzima. Kuxhomekeke ekubeni umzimba wakho uvelisa i-lactase engakanani na.
Kutheni i-lactase emzimbeni wethu incipha?
Kunokubakho izizathu ezahlukeneyo zoku:
- Kwenzeka ngokweminyaka: Oku kwenzeka kubantu abaninzi. Xa sisebancinci, ingakumbi xa sincancisa, imizimba yethu ivelisa i-lactase eninzi. Kodwa ngokuqhelekileyo xa simalunga neminyaka emi-5 ubudala, olu phuhliso luqala ukwehla kancinci kancinci. Oku kuqhelekile.
- I-genetics: Kunqabile kakhulu ukuba abanye abantwana bazalwa benemeko ye-genetic ebathintelayo ekuveliseni i-lactase. Aba bantwana banokufumana iimpawu ezifana nokudumba emva kokusela ubisi.
- Ukuzalwa ngaphambi kwexesha: Iintsana ezizelwe ngaphambi kwexesha zisenokungavelisi i-lactase eyaneleyo emizimbeni yazo ekuqaleni. Nangona kunjalo, le meko idla ngokunyamalala njengoko zikhula.
- Ezinye iimeko zonyango: Ezinye iimeko zonyango zingonakalisa amathumbu ethu amancinci kwaye zinciphise ukuveliswa kwe-lactase. Umzekelo, iimeko ezifana nesifo se-celiac, isifo sikaCrohn, kunye nokwenzakala kwamathumbu amancinci kunokubangela oku.
Ungazilawula njani ezi mpawu?
Ngokwesiqhelo, kuya kufuneka ulinde imizuzu engama-30 ukuya kwiiyure ezi-2 emva kokutya imveliso yobisi.Iimpawu ziyavela phakathi. Eyona ndlela ilungileyo yokulawula oku kukutshintsha indlela otya ngayo. Kodwa oko akuthethi ukuba kufuneka uyeke ngokupheleleyo ukutya ubisi.
Eyona nto ibalulekileyo kukumamela umzimba wakho. Kufuneka uzazi ngokwakho ukuba loluphi uhlobo lobisi onokulwenza kwaye lungakanani.
Mhlawumbi unengxaki yokusela iglasi yobisi, kodwa iqhekeza lesonka samasi (ingakumbi i-cheddar, i-Swiss) lisenokuba lilungile. Okanye mhlawumbi uneyogathi. Yinto ekufuneka uyizame kwaye uyifumanele ngokwakho.
| Iindlela zokunceda ukulawula iimpawu | |
|---|---|
| Ukukhetha iindlela onokukhetha kuzo | Ubisi olungenalo i-lactose ngoku luyafumaneka kwimarike. Ungasebenzisa nobisi olusekwe kwizityalo olufana nobisi lwesoya kunye nobisi lwe-almond. |
| Ukuthabatha ukutya nokunye ukutya | Endaweni yokusela ubisi lodwa, ludibanise nokunye ukutya okuqinileyo, okufana nee-cornflakes. Oku kuya kunceda inkqubo yokugaya ukutya ihambe kancinci kancinci, nto leyo enokunciphisa iimpawu. |
| Izongezo ze-enzyme | Kukho iipilisi okanye ulwelo oluqulethe i-enzyme ye-lactase. Ezi, xa zithathwa ngaphambi kokutya ukutya kobisi, zinceda ekugayeni i-lactose. Nangona kunjalo, kubalulekile ukuthetha nogqirha wakho ngaphambi kokusebenzisa nantoni na efana nale. |
Ezinye iindawo apho i-lactose inokufihlakala khona
Abantu abaninzi bacinga ukuba i-lactose ifumaneka kuphela kubisi, iyogathi, kunye ne-ayisikhrim. Kodwa inyani yile, i-lactose inokufihlwa ekutyeni esingacingi nokukucinga. Yiyo loo nto kubaluleke kakhulu ukufunda ilebheli xa uthenga into evenkileni.
| Uhlobo lokutya | Yintoni ekufuneka uyiqwalasele |
|---|---|
| Ukutya okucacileyo ukuba kune-lactose | |
| Ubisi kunye neemveliso zobisi | Ubisi, iyogathi, itshizi, itshizi ekhrimu, iayisikhrimu, ubisi oluyimpuphu |
| Ukutya okunokuba ne-lactose efihliweyo | |
| Iimveliso zebhekile | Isonka, ikhekhe, ibhisikithi, umxube weebhisikithi |
| Ukutya okucutshungulweyo | Inyama elungisiweyo, iisuphu ezikhawulezayo, umxube weetapile ezikhawulezayo, iidressing zesaladi, imajarini |
| Izinto ezibhalwe "ezingezizo zobisi" | Kwanezinye izinto zokugcoba ezingengobisi kunye nezinto zokuthambisa ezifakwe ubisi zinokuba nezithako ezenziwe ngobisi. |
Xa ufunda ilebheli, khangela la magama ngokukodwa:
- IWhey
- Iikhafu
- Iimveliso zobisi
- Izinto eziqinileyo zobisi olomileyo
- Umgubo wobisi owomileyo ongenamafutha
Okumangalisayo kukuba, amanye amayeza esiwasebenzisayo anokuba ne-lactose . Kwaneepilisi zokulawula ukuzala kunye nezinye iipilisi ze-asidi yesisu ziqulethe i-lactose. Ngoko ke ngaphambi kokuba uthathe naliphi na iyeza elitsha, kubaluleke kakhulu ukubuza ugqirha wakho ukuba linayo na i-lactose.
Ungahlangabezana njani neemfuno ze-calcium ngaphandle kweemveliso zobisi?
Enye yezona ngxaki zinkulu esijongene nazo xa sishiya ubisi kukuba sifumana njani isixa esifanelekileyo secalcium. Njengoko usazi, icalcium ibalulekile ekugcineni amathambo ethu eqinile. Icalcium ikwabalulekile ekukhuseleni i-osteoporosis, imeko apho amathambo aba mancinci kwaye aqhekeke lula njengoko sikhula.
Kodwa akukho nto yokoyika. Kukho iindlela zokufumana i-calcium eyaneleyo ngaphandle kobisi.
- Imifuno eluhlaza kunye nemifuno: izinto ezifana nespinatshi, ikale, imifuno eluhlaza, kunye nebroccoli.
- Iintlanzi: Iintlanzi ezifana nesalmon kunye netuna (iintlanzi ezincinci ezifana nesardines kunye nehalibut nazo zilungile kakhulu ukuba ungazitya ngefolokhwe).
- Amantongomane kunye neeflakes: isoya, iimbotyi, iitships, iilentils.
- Ukutya okune-calcium eyongeziweyo: Ngoku kukho iimveliso ezithengiswayo ezithengisa i-calcium, ezifana nobisi lwesoya oluqiniswe yi-calcium kunye nobisi lwe-almond.
- Iiorenji
Enye into kukuba iintsholongwane eziphilayo (ii-active cultures) ezikwiyogathi zinokwenza kube lula kwabanye abantu abane-lactose allergies ukuba batye iyogathi, njengoko ezo ntsholongwane ngokwazo zinceda ekutyebeni i-lactose.
Xa kuthethwa nge-calcium, kukho enye engenakulibaleka. Loo nto yiVithamini D. IVithamini D inceda umzimba ukuba ufunxe i-calcium ngokufanelekileyo. Ubisi ngumthombo olungileyo weVithamini D. Ke ngoko, xa unciphisa ukutya kwakho ubisi, kufuneka ulumke neVithamini D. Kungcono ukuthetha nogqirha wakho ubuze ukuba ufuna i-calcium kunye ne-Vitamin D.
Umyalezo Wokuya Ekhaya
- Ukunganyamezelani ne-lactose yimeko eqhelekileyo nelawulekayo. Ayisosifo sibi kakhulu.
- Oku kungenxa yokuncipha kwe-enzyme ye-lactase emzimbeni, efunekayo ukuze kugaywe i-lactose efumaneka ekutyeni kobisi.
- I-lactose ingafihlwa kungekuphela nje kubisi, iyogathi, kunye ne-ayisikhrim, kodwa nakwizinto ezifana nesonka, iibhisikithi, kunye nokutya okucutshungulweyo. Ngoko ke qhelisela ukufunda iilebheli.
- Fumana ukuba yintoni ekulungeleyo. Mhlawumbi awunakukwazi ukusela ubisi, kodwa ungatya izinto ezifana neyogathi kunye netshizi kancinci.
- Ukuba unciphisa ukutya kobisi, ungalibali ukunika umzimba wakho i-calcium efunekayo kwizinto ezifana nemifuno eluhlaza, iintlanzi ezincinci, kunye namandongomane.
- Ukuba unenkxalabo malunga neempawu zakho okanye ngaphambi kokuba uthathe naziphi na izongezo, qiniseka ukuba uqhagamshelana nogqirha wakho.
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