Ngaba ugqirha wakho ukuxelele ukuba awukwazi ukugaya iimveliso zobisi, oko kukuthi, 'unokunganyamezelani ne-lactose'? Wakuva oko, usenokuba wacinga, "Owu, andisayi kuphinda ndisele iti yobisi okanye iqhekeza le-ayisikhrim kwakhona." Enyanisweni, abantu abaninzi ekuqaleni bayoyika ukuba kuya kufuneka basuse zonke iimveliso zobisi ebomini babo. Kodwa inyaniso kukuba, akunjalo. Ukuba uzama kancinci, uya kuqonda ukuba ungonwabela iimveliso zobisi ngobuninzi obuncinci ngaphandle kokulimaza umzimba wakho.
Kutheni ndifumana iingxaki zesisu xa ndisela olu bisi?
Ngamafutshane, ubisi kunye neemveliso zobisi ziqulathe uhlobo lweswekile ebizwa ngokuba yi-'Lactose'. Imizimba yethu ine-enzyme ebizwa ngokuba yi-'Lactase'. Kanye njengokuba isitshixo sivula isitshixo, le enzyme ye-lactase inceda ekuqhekezeni iswekile ebizwa ngokuba yi-lactose kwaye iyigaye. Ngoku, ukuba awunakukwazi ukumelana ne-lactose, oko kuthetha ukuba umzimba wakho uvelisa okuncinci kakhulu, okanye mhlawumbi akukho nanye, yale enzyme ye-lactase.
Kwenzeka ntoni ke ngoko? Xa usitya ubisi, loo lactose ingatyiwayo ihamba iye emathunjini akho. Apho, idibana neebhaktheriya kwaye ikubangela ezi ngxaki.
- Ukudumba
- Igesi
- Intlungu yesisu kunye nokuqaqamba
- Urhudo
- Isicaphucaphu
Ezi mpawu zihlala zibonakala phakathi kwemizuzu engama-30 kunye neeyure ezi-2 emva kokutya imveliso yobisi.
Ingaba kuyafana nakubo bonke abantu? Kubi kangakanani kuwe?
Hayi. Oku kuyahluka kumntu nomntu. Abanye abantu banokuba nobunzima nokusela ikomityi yeti yobisi. Abanye basenokuba nobunzima nokutya iyogathi. Isizathu esiphambili salo mahluko kukuba ingakanani i-enzyme ye-lactase eveliswa ngumzimba wakho. Oku kuxhomekeke kakhulu kwiijini zethu.
Iindaba ezimnandi zezokuba imizimba yabanye abantu iyaqhelana noku ngokuhamba kwexesha. Oku kuthetha ukuba ukuba kancinci kancinci, ngobuninzi obuncinci kakhulu, wongeza ubisi ekutyeni kwakho, umzimba wakho unokuvuselelwa ukuvelisa i-enzyme ye-lactase. Ekuhambeni kwexesha, iimpawu zakho zinokuncipha.
Mamela umzimba wakho. Nika ingqalelo kwiimpawu ozivayo. Leyo yeyona ndlela ilungileyo yokulinganisa.
Nangona kunjalo, ukuba unengxaki enkulu yokutya ubisi oluncinci, ngokuqinisekileyo kuya kufuneka uthethe nogqirha wakho, njengoko kunokufuneka ucinge ngezinye iindlela zokufumana i-calcium kunye ne-vitamin D efunekayo emzimbeni wakho.
Uyifumana njani isayizi ekufaneleyo?
Kufana nomsebenzi wobucuphi. Kufuneka ufumane into esebenzela umzimba wakho kwaye ingakanani. Eyona ndlela ilula kukugcina idayari yokutya . Fumana incwadi encinci yokubhala uze ubhale phantsi into oyityayo yonke imihla, ingakumbi ukutya kobisi, ukuba kungakanani, kunye neempawu ozifumanayo emva kokukutya. Ekuhambeni kwexesha, uya kuqala ukubona ipateni.
Masenze oku inyathelo ngenyathelo:
1. Zama into enye ngexesha: Ukuba awuqinisekanga ukuba loluphi uhlobo lokutya olukubangela ukungakhululeki, zama ukutya kobisi kube kanye ngexesha. Umzekelo, zama ukusela isiqingatha sekomityi yobisi lwenkomo namhlanje. Jonga ukuba uziva ungakhululekanga na kwiiyure ezimbini ezizayo.
2. Gqiba ngesixa: Ukuba uvumelekile ngesiqingatha sekomityi, zama ukunyusa isixa kancinci ngosuku olulandelayo. Usenokuba noxolo ngekomityi enye, kodwa kunokuba nzima ukusela ngaphezu kwekomityi enye ngexesha. Ngoko ke, ikomityi enye ngumda wakho.
3. Nciphisa ubungakanani ukuba kuyakhathaza: Ukuba ufumana iimpawu zokutya okuthile, zama ukutya kancinci kakhulu ngaphambi kokuba ukuyeke ngokupheleleyo. Mhlawumbi iqhekeza letshizi liyakhathaza, kodwa iqhekeza letshizi elincinci linokunceda.
4. Zama okunye ukutya: Wakuba ufumene umda wakho wokutya okunye, zama olu vavanyo ngokunye ukutya (umz. iyogathi).
Ingakanani i-lactose ekutyeni kobisi okwahlukeneyo?
Ayizizo zonke iimveliso zobisi eziqulethe umlinganiselo ofanayo we-lactose. Ezinye ziqulethe okuninzi, ngelixa ezinye ziqulethe okuncinci kakhulu. Ukuba nombono ocacileyo ngale nto kuya kwenza kube lula kuwe ukukhetha.
| Uhlobo lokutya | Ubungakanani | Ubungakanani beLactose (malunga neegrama) |
|---|---|---|
| Umgubo wobisi owomileyo ongenamafutha | Ikomityi e-1 | 62 |
| I-Tincture (Ubisi oluncitshisiweyo olunencasa) | Ikomityi e-1 | 40 |
| Ubisi oluphumayo | Ikomityi e-1 | 24 |
| Ubisi | Ikomityi e-1 | 10 - 12 |
| I-ice cream | Ikomityi eyi-1/2 | 6 |
| Iyogathi | Ikomityi e-1 | 5 |
| Isonka samasi se-Cottage | Ikomityi eyi-1/2 | 2 - 3 |
| Itshizi yaseMelika, yaseSwitzerland, neParmesan | I-ounce eyi-1 (28 grams) | 1 |
| Itshizi yeCheddar | I-ounce eyi-1 (28 grams) | 0 (akunjalo konke konke) |
Uyabona, izinto ezifana netshizi, ingakumbi itshizi endala, zincinci kakhulu kwi-lactose. Kwaye i-yogurt ineentsholongwane ezilungileyo. Ezi ntsholongwane zinceda ekugayeni i-lactose, ngoko abanye abantu banokutya i-yogurt nokuba abanakusela ubisi.
Cinga nangamathambo akho! I-Calcium kunye neVithamin D
Eyona ngxaki inkulu xa kunqunyulwa ubisi kukungabikho kwe-calcium kunye ne -vitamin D ezifunekayo emzimbeni.Ukungafumani ngokwaneleyo. Zombini ezi zinto zibalulekile ekugcineni amathambo namazinyo ethu eqinile. Ukuba asifumani i-calcium eyaneleyo ixesha elide, sandisa umngcipheko wokuba nesifo esibizwa ngokuba yi-osteoporosis, esibangela ukuba amathambo abe mancinci kwaye aphuke lula.
Ngoko ke, ukuba unciphisa ubisi, kubalulekile ukufumana ezi zondlo kwezinye iindawo.
Ezinye ukutya ezityebileyo kwi-calcium
| Uhlobo lokutya | Inkcazo |
|---|---|
| Imifuno eluhlaza | Ispinatshi, ikale, ispinatshi, itshadi, ibroccoli |
| Intlanzi | Iintlanzi ezincinci ezityiwa ngamaqokobhe, iintlanzi ezifakwe ebhotileni (isalmon, iisardine) |
| Iimveliso zesoya | Isoya, iTofu |
| Okunye | Ijusi yeorenji eyomelezwe ngecalcium, iialmond, imbewu yesesame |
Iindlela zokufumana iVithamini D
| Umthombo | Inkcazo |
|---|---|
| Ukukhanya kwelanga | Eyona mithombo yendalo ilungileyo yevithamini D kukukhanya kwelanga imizuzu eli-15-20 yonke imihla kusasa. |
| Ukutya | Amaqanda, intlanzi enamafutha (isalmon, i-tuna), ukutya okunezondlo. |
Ukuba awukwazi ukufumana ubuninzi obufunekayo kwezi zinto zokutya, buza ugqirha wakho malunga nokuba kufuneka na uthabathe izongezo ze-calcium kunye ne-vitamin D.
Umyalezo Wokuya Ekhaya
- Ukunganyamezelani ne-lactose akuthethi ukuba awuvumelekanga kwaphela ukuthenga ubisi. Uninzi lwabantu lunokutya iimveliso zobisi ngobuninzi obuncinci.
- Mamela umzimba wakho. Gcina idayari yokutya uze ufumane ukutya kunye nobungakanani obukulungeleyo.
- Ayizizo zonke iintlobo zokutya zobisi ezine-lactose efanayo. Izinto ezifana netshizi neyogathi zine-lactose encinci.
- Ukuba unciphisa ukutya ubisi, cinga ngempilo yamathambo akho. Fumana i-calcium kwizinto ezifana nemifuno eluhlaza kunye neentlanzi ezincinci, kunye ne-vitamin D elangeni.
- Ukuba awukwazi ukuyiqonda le nto, ukuba iimpawu zakho zinzima, okanye ukuba uneengxaki zokutya, qiniseka ukuba ubonana nogqirha wakho.
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