Ingabe udokotela wakho ukutshelile ukuthi awukwazi ukugaya imikhiqizo yobisi, okungukuthi, 'unokungezwani ne-lactose'? Lapho uzwa lokho, kungenzeka ukuthi wacabanga, "O, angisoze ngiphinde ngiphuze itiye lobisi noma ucezu lwe-ayisikhilimu." Eqinisweni, abantu abaningi ekuqaleni besaba ukuthi kuzodingeka basuse yonke imikhiqizo yobisi empilweni yabo. Kodwa iqiniso liwukuthi, akunjalo. Uma uzama kancane, uzobona ukuthi ungajabulela imikhiqizo yobisi ngobuningi obuncane ngaphandle kokulimaza umzimba wakho.
Kungani ngiba nezinkinga zesisu uma ngiphuza lolu bisi?
Kalula nje, ubisi nemikhiqizo yobisi kuqukethe uhlobo lukashukela olubizwa ngokuthi 'i-Lactose'. Imizimba yethu ine-enzyme ebizwa ngokuthi 'i-Lactase'. Njengoba nje isihluthulelo sivula ingidi, le enzyme ye-lactase iyasiza ekugayeni ushukela obizwa ngokuthi i-lactose bese iwugaya. Manje, uma ungasabeli i-lactose, kusho ukuthi umzimba wakho ukhiqiza okuncane kakhulu, noma mhlawumbe akukho nhlobo, kwale enzyme ye-lactase.
Kwenzekani-ke? Uma udla ubisi, leyo lactose engagayiwe ihamba emathunjini akho. Lapho, ihlangana namagciwane futhi ikubangela lezi zinkinga.
- Ukuqunjelwa
- Igesi
- Ubuhlungu besisu kanye nokuqaqamba kwesisu
- Uhudo
- Isicanucanu
Lezi zimpawu zivame ukuvela phakathi kwemizuzu engama-30 namahora ama-2 ngemva kokudla umkhiqizo wobisi.
Ingabe kuyafana kuwo wonke umuntu? Kubi kangakanani kuwe?
Cha. Lokhu kuyahlukahluka kuye ngomuntu nomuntu. Abanye abantu bangase babe nobunzima ngisho nokuphuza inkomishi yetiye lobisi. Abanye bangase bangabi nankinga ngisho nokudla i-yogurt. Isizathu esiyinhloko salo mehluko ukuthi umzimba wakho ukhiqiza i-enzyme engakanani i-lactase. Lokhu kunqunywa kakhulu yizakhi zethu zofuzo.
Izindaba ezinhle ukuthi imizimba yabanye abantu iyajwayelana nalokhu ngokuhamba kwesikhathi. Lokhu kusho ukuthi uma kancane kancane, ngobuningi obuncane kakhulu, ufaka ubisi ekudleni kwakho, umzimba wakho ungase ukhuthazwe ukukhiqiza i-enzyme ye-lactase. Ngokuhamba kwesikhathi, izimpawu zakho zingase zinciphe ngisho nangokwengeziwe.
Lalela umzimba wakho. Naka izimpawu ozizwayo. Leso yisilinganiso esingcono kakhulu.
Kodwa-ke, uma unenkinga enkulu yokudla ngisho nobisi oluncane, kufanele ukhulume nodokotela wakho, njengoba kungase kudingeke ucabangele ezinye izindlela zokuthola i-calcium ne-vitamin D okudingekayo emzimbeni wakho.
Uthola kanjani usayizi ofanele wena?
Kufana nomsebenzi wokuhlola. Kufanele uthole ukuthi yini ekusebenzelayo nokuthi ingakanani. Indlela elula ukugcina idayari yokudla . Thola incwadi encane yokubhala bese ubhala phansi ukuthi udlani nsuku zonke, ikakhulukazi ukudla kobisi, ukuthi kungakanani, nokuthi yiziphi izimpawu ozitholayo ngemva kokukudla. Ngokuhamba kwesikhathi, uzoqala ukubona iphethini.
Ake sikwenze lokhu isinyathelo ngesinyathelo:
1. Zama into eyodwa ngesikhathi: Uma ungaqiniseki ukuthi yikuphi ukudla okukubangela ukungakhululeki, zama ukudla kobisi okukodwa ngesikhathi. Isibonelo, zama ukuphuza uhhafu wendebe yobisi lwenkomo namuhla. Bheka ukuthi uzizwa ungakhululekile yini emahoreni amabili alandelayo.
2. Nquma inani: Uma ukhululekile ngesigamu sendebe, zama ukukhulisa inani kancane ngosuku olulandelayo. Ungase ukhululeke ngendebe eyodwa, kodwa kungaba nzima ukuphuza ngaphezu kwendebe eyodwa ngesikhathi. Ngakho-ke, indebe eyodwa iwumkhawulo wakho.
3. Nciphisa inani uma likhathaza: Uma ubhekene nezimpawu zokudla okuthile, zama ukudla inani elincane kakhulu ngaphambi kokuliqeda ngokuphelele. Mhlawumbe ucezu lukashizi luyakhathaza, kodwa ushizi omncane ungasiza.
4. Zama okunye ukudla: Uma usuthole umkhawulo wakho wokudla okukodwa, zama lokhu kuhlola ngokunye ukudla (isib. i-yogurt).
Ingakanani i-lactose etholakala ekudleni okuhlukahlukene kobisi?
Akuzona zonke imikhiqizo yobisi equkethe inani elifanayo le-lactose. Eminye iqukethe okuningi, kanti eminye iqukethe okuncane kakhulu. Ukuba nombono oqondile ngalokhu kuzokwenza kube lula ngawe ukukhetha.
| Uhlobo lokudla | Usayizi | Inani le-lactose (cishe ngamagremu) |
|---|---|---|
| Impuphu yobisi eyomile engenamafutha | 1 inkomishi | 62 |
| I-Tincture (Ubisi olufingqiwe olunoshukela) | 1 inkomishi | 40 |
| Ubisi oluphefumulayo | 1 inkomishi | 24 |
| Ubisi | 1 inkomishi | 10 - 12 |
| Ukhilimu oyiqhwa | 1/2 indebe | 6 |
| I-yogathi | 1 inkomishi | 5 |
| Ushizi we-cottage | 1/2 indebe | 2 - 3 |
| Ushizi waseMelika, waseSwitzerland, weParmesan | I-ounce elilodwa (amagremu angu-28) | 1 |
| Ushizi we-Cheddar | I-ounce elilodwa (amagremu angu-28) | 0 (akunjalo nhlobo) |
Uyabona, izinto ezifana noshizi, ikakhulukazi ushizi osekhulile, ziphansi kakhulu ku-lactose. Futhi i-yogurt iqukethe amabhaktheriya amahle. Lawa mabhaktheriya asiza ekugayeni i-lactose, ngakho abanye abantu bangadla i-yogurt ngisho noma bengenakukwazi ukuphuza ubisi.
Cabanga nangamathambo akho! I-Calcium ne-Vitamin D
Inkinga enkulu lapho ususa ubisi ukuntuleka kwe-calcium ne -vitamin D okudingekayo emzimbeni.Ukungatholi okwanele. Kokubili lokhu kubalulekile ekugcineni amathambo namazinyo ethu eqinile. Uma singatholi i-calcium eyanele isikhathi eside, sandisa ingozi yethu yokuthola isimo esibizwa ngokuthi i-osteoporosis, esibangela ukuba amathambo abe mancane futhi aphuke kalula.
Ngakho-ke, uma unciphisa ubisi, kubalulekile ukuthola lezi zakhi ezivela kweminye imithombo.
Okunye ukudla okucebile nge-calcium
| Uhlobo lokudla | Incazelo |
|---|---|
| Imifino eluhlaza | Isipinashi, i-kale, isipinashi, i-chard, i-broccoli |
| Inhlanzi | Izinhlanzi ezincane ezidliwa namagobolondo, izinhlanzi ezisemathinini (i-salmon, ama-sardine) |
| Imikhiqizo yesoya | Isoya, iTofu |
| Okunye | Ijusi lewolintshi eliqiniswe nge-calcium, ama-alimondi, imbewu yesesame |
Izindlela Zokuthola I-Vitamin D
| Umthombo | Incazelo |
|---|---|
| Ukukhanya kwelanga | Umthombo wemvelo omuhle kakhulu we-vitamin D uwukukhanya kwelanga imizuzu eyi-15-20 njalo ekuseni. |
| Ukudla | Amaqanda, izinhlanzi ezinamafutha (i-salmon, i-tuna), ukudla okunongiwe. |
Uma ungakwazi ukuthola inani olidingayo kulokhu kudla, buza udokotela wakho ukuthi udinga yini ukuthatha izithasiselo ze-calcium ne-vitamin D.
Umlayezo Wokuya Nawe Ekhaya
- Ukungezwani ne-lactose akusho ukuthi awuvunyelwe ngokuphelele ukudla ubisi. Iningi labantu lingadla imikhiqizo yobisi ngobuningi obuncane.
- Lalela umzimba wakho. Gcina idayari yokudla bese uthola ukudla kanye nenani elikusebenzelayo.
- Akuzona zonke izinhlobo zokudla zobisi eziqukethe inani elifanayo le-lactose. Izinto ezifana noshizi ne-yogurt zine-lactose encane.
- Uma unciphisa ukudla ubisi, cabanga ngempilo yamathambo akho. Thola i-calcium ezintweni ezifana nemifino eluhlaza nezinhlanzi ezincane, kanye ne-vitamin D elangeni.
- Uma ungakwazi ukuthola lokhu, uma izimpawu zakho zinkulu, noma uma unezinkinga zokudla okunempilo, qiniseka ukuthi ubona udokotela wakho.
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