Ingabe uzizwa into engavamile noma engakhululekile esiswini sakho ngemva kokuphuza ingilazi yobisi noma ukudla inkomishi emnandi ye-yogurt? Ingabe uzizwa usuthi, mhlawumbe unesifo sesisu, noma udinga ukuya endlini yangasese ngokushesha? Lena inkinga abaningi bethu eSri Lanka abanayo. Isizathu salokhu singase sibe lula kunalokho ocabanga. Namuhla sikhuluma ngalesi simo esithinta abantu abaningi, kodwa esingaziwa kahle, okungukuthi ukungabekezelelani ne-lactose.
Kuyini ngempela ukungabekezelelani ne-lactose?
Kalula nje, lokhu kusho ukuthi imizimba yethu ayikwazi ukugaya kahle i-lactose, ushukela wemvelo otholakala obisini nasemikhiqizweni yobisi.
Cabanga ngalokhu. Uma sidla ubisi, ushukela olukuwo, olubizwa ngokuthi i-lactose, ludinga ukugaywa futhi lugaywe emathunjini ethu amancane. Sine-enzyme ekhethekile emzimbeni wethu esiza kulo msebenzi. Ibizwa ngokuthi i-lactase . Manje usuyaqonda, akunjalo? I-lactase iyadingeka ukuze kugaywe i-lactose.
Umuntu ongakwazi ukumelana ne-lactose ukhiqiza i-lactase encane kakhulu noma angayikhiqizi nhlobo emzimbeni wakhe. Kwenzekani-ke? I-lactose engena emzimbeni isuka ekudleni kobisi ayigaywa. Uma ingagaywa, zonke izinkinga zesisu esikhulume ngazo ngaphambili ziyavela.
Ubukhulu balezi zimpawu buyahlukahluka kuye ngomuntu nomuntu. Abanye abantu bangase babe nokungakhululeki okuncane, kanti abanye bangase babe nezimpawu ezinzima. Kuya ngokuthi umzimba wakho ukhiqiza i-lactase engakanani.
Kungani i-lactase emzimbeni wethu incipha?
Kungase kube nezizathu eziningana zalokhu:
- Kwenzeka ngokuguga: Lokhu kwenzeka kubantu abaningi. Uma sisebancane, ikakhulukazi uma sincelisa, imizimba yethu ikhiqiza i-lactase eningi. Kodwa ngokuvamile lapho sineminyaka engaba ngu-5, lokhu kukhiqizwa kuqala ukwehla kancane kancane. Lokhu kuvamile.
- Izakhi zofuzo: Akuvamile kakhulu ukuthi ezinye izingane zizalwe zinesimo sofuzo esizivimbela ukuthi zenze i-lactase. Lezi zingane zingase zibe nezimpawu ezifana nokuqunjelwa ngemva kokuphuza ubisi.
- Ukuzalwa ngaphambi kwesikhathi: Izingane ezizalwa ngaphambi kwesikhathi zingase zingakhiqizi i-lactase eyanele emizimbeni yazo ekuqaleni. Kodwa-ke, lesi simo sivame ukuphela njengoba zikhula.
- Ezinye izimo zezokwelapha: Ezinye izimo zezokwelapha zingalimaza amathumbu ethu amancane futhi zinciphise ukukhiqizwa kwe-lactase. Isibonelo, izimo ezifana nesifo se-celiac, isifo sikaCrohn, kanye nokulimala kwamathumbu amancane kungabangela lokhu.
Ungazilawula kanjani lezi zimpawu?
Ngokuvamile, kuzodingeka ulinde imizuzu engama-30 kuya emahoreni ama-2 ngemva kokudla umkhiqizo wobisi.Izimpawu ziyavela phakathi. Indlela engcono kakhulu yokulawula lokhu ukushintsha ukudla kwakho. Kodwa lokho akusho ukuthi kufanele uyeke ukudla ubisi ngokuphelele.
Into ebaluleke kakhulu ukulalela umzimba wakho. Udinga ukwazi ukuthi hlobo luni lobisi ongalugaya nokuthi lungakanani.
Mhlawumbe unenkinga yokuphuza ingilazi yobisi, kodwa ucezu lukashizi (ikakhulukazi i-cheddar, i-Swiss) lungase lungabi yinkinga. Noma mhlawumbe une-yogurt. Kuyinto okufanele uyizame futhi uzitholele yona.
| Izindlela zokusiza ekuphatheni izimpawu | |
|---|---|
| Ukukhetha izinketho | Ubisi olungenayo i-lactose seluyatholakala emakethe manje. Ungasebenzisa nobisi olusekelwe ezitshalweni njengobisi lwesoya nobisi lwe-alimondi. |
| Ukudla nokunye ukudla | Kunokuba uphuze ubisi lodwa, luhlanganise nokunye ukudla okuqinile, njenge-cornflakes. Lokhu kuzosiza inqubo yokugaya ukudla ukuthi ihambe kancane, okungase kunciphise izimpawu. |
| Izithako ze-enzyme | Kukhona amaphilisi noma uketshezi oluqukethe i-enzyme i-lactase. Lokhu, uma kuthathwa ngaphambi kokudla ukudla kobisi, kuyasiza ekugayeni i-lactose. Kodwa-ke, kubalulekile ukukhuluma nodokotela wakho ngaphambi kokusebenzisa noma yini efana nale. |
Ezinye izindawo lapho i-lactose ingafihlwa khona
Abantu abaningi bacabanga ukuthi i-lactose itholakala kuphela obisini, kuyogathi, kanye ne-ayisikhilimu. Kodwa iqiniso liwukuthi, i-lactose ingafihlwa ekudleni esingakucabangi nokukucabanga. Yingakho kubaluleke kakhulu ukufunda ilebula lapho uthenga okuthile esitolo.
| Uhlobo lokudla | Okufanele ukunake |
|---|---|
| Ukudla okucacile ukuthi kuqukethe i-lactose | |
| Ubisi nemikhiqizo yobisi | Ubisi, iyogathi, ushizi, ushizi okhilimu, i-ayisikhilimu, ubisi oluyimpuphu |
| Ukudla okungase kube ne-lactose efihliwe | |
| Imikhiqizo yebhikawozi | Isinkwa, ikhekhe, ibhisikidi, izingxube zamakhukhi |
| Ukudla okucutshunguliwe | Inyama ecutshunguliwe, amasobho asheshayo, izingxube zamazambane asheshayo, izithasiselo zesaladi, i-margarine |
| Izinto ezibhalwe ukuthi "Okungezona ezobisi" | Ngisho nezinye izinto zokugcoba "ezingezona ezobisi" kanye nezinto zokuthambisa eziphehliwe zingase zibe nezithako ezenziwe ngobisi. |
Uma ufunda ilebula, bheka la magama ngqo:
- I-Whey
- Ama-Curd
- Imikhiqizo yobisi
- Izinto eziqinile zobisi ezomile
- Impuphu yobisi eyomile engenamafutha
Ngokumangalisayo, eminye yemithi esiyithathayo ingaba ne-lactose . Ngisho namaphilisi okuvimbela inzalo kanye namanye amaphilisi e-asidi yesisu aqukethe i-lactose ethile. Ngakho-ke ngaphambi kokuthatha noma yimuphi umuthi omusha, kubaluleke kakhulu ukubuza udokotela wakho ukuthi unayo yini i-lactose.
Ungahlangabezana kanjani nezidingo ze-calcium ngaphandle kwemikhiqizo yobisi?
Enye yezinkinga ezinkulu esibhekana nazo lapho siqeda ubisi ukuthi singayithola kanjani inani elifanele le-calcium. Njengoba wazi, i-calcium ibalulekile ekugcineni amathambo ethu eqinile. I-calcium ibalulekile futhi ekuvikeleni i-osteoporosis, isimo lapho amathambo eba mancane futhi aphuke kalula njengoba siguga.
Kodwa akukho okufanele ukwesabe. Kunezindlela zokuthola i-calcium eyanele ngaphandle kobisi.
- Imifino eluhlaza kanye namakhambi: izinto ezifana nesipinashi, i-kale, imifino eluhlaza, kanye ne-broccoli.
- Inhlanzi: Izinhlanzi ezifana ne-salmon ne-tuna (izinhlanzi ezincane ezifana ne-sardine ne-halibut nazo zinhle kakhulu uma ungazidla ngefoloko).
- Amantongomane nama-flakes: ubhontshisi, ubhontshisi, ubhontshisi, ubhontshisi.
- Ukudla okune-calcium eyengeziwe: Manje sekukhona imikhiqizo emakethe ene-calcium eyengeziwe, njengobisi lwe-soy oluqiniswe nge-calcium kanye nobisi lwe-alimondi.
- Amawolintshi
Enye into ukuthi amabhaktheriya aphilayo (amasiko asebenzayo) ku-yogurt angenza kube lula ngabanye abantu abanokungezwani ne-lactose ukugaya i-yogurt, njengoba lawo mabhaktheriya ngokwawo esiza ekugayeni i-lactose.
Uma kukhulunywa nge-calcium, kukhona enye engenakulibaleka. Leyo yi -Vitamin D. I-Vitamin D isiza umzimba ukuthi umunce i-calcium ngendlela efanele. Ubisi luwumthombo omuhle we-Vitamin D. Ngakho-ke, uma unciphisa ukudla kwakho ubisi, kufanele uqaphele ne-Vitamin D. Kungcono ukukhuluma nodokotela wakho ubuze ukuthi udinga yini i-calcium kanye ne-Vitamin D.
Umlayezo Wokuya Nawe Ekhaya
- Ukungezwani ne-lactose kuyisimo esivamile nesilawulekayo. Akusona isifo esingathi sína.
- Lokhu kungenxa yokwehla kwe-enzyme ye-lactase yomzimba, edingekayo ukuze kugaywe i-lactose etholakala ekudleni kobisi.
- I-Lactose ingafihlwa hhayi nje kuphela obisini, kuyogathi, kanye ne-ayisikhilimu, kodwa nasezintweni ezifana nesinkwa, amabhisikidi, kanye nokudla okucutshunguliwe. Ngakho-ke kwenze umkhuba ukufunda amalebula.
- Thola ukuthi yini ekusebenzelayo. Mhlawumbe awukwazi ukudla ubisi, kodwa ungadla izinto ezifana ne-yogurt noshizi ngobuningi obuncane.
- Uma unciphisa ukudla kobisi, ungakhohlwa ukunikeza umzimba wakho i-calcium oyidingayo ezintweni ezifana nemifino eluhlaza, izinhlanzi ezincane, namantongomane.
- Uma unenkinga ngezimpawu zakho noma ngaphambi kokuthatha noma yiziphi izithasiselo, qiniseka ukuthi uthintana nodokotela wakho.
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