Ukutya okuTyiweyo okuTyiwayo okuPhantsi ngokwendalo kwiLactose

Umxholo

• Yintoni ukunganyamezelani kweLactose?
• 1. Ibhotolo
• 2. Itshizi enzima
• 3. IProtobiotic yogurt
• 4. Ezinye zePowerin Powder
• 5. Kefir
• 6. ICream enzima
• Umgca osezantsi

Abantu abanonyamezelo lwe-lactose bahlala bekuthintela ukutya iimveliso zobisi.

Oku kuhlala kungenxa yokuba banenkxalabo yokuba ubisi kunokubangela iziphumo ebezingalindelekanga nezinokubangela iintloni.

Nangona kunjalo, ukutya okuvelisa ubisi kunesondlo kakhulu, kwaye ayizizo zonke ziphezulu kwi-lactose.

Eli nqaku liphonononga ukutya oku-6 kobisi okuncinci kwi-lactose.

Yintoni ukunganyamezelani kweLactose?

Ukunganyamezelani kweLactose yingxaki eqhelekileyo yokwetyisa. Ngapha koko, ichaphazela malunga neepesenti ezingama-75 zabemi behlabathi ().

Okubangela umdla kukuba, ixhaphake kakhulu eAsia nase Mzantsi Melika, kodwa incinci kakhulu kwiindawo zehlabathi zaseNtshona ezinje nge North America, Europe ne Australia ().

Abo banayo abanayo ngokwaneleyo i-enzyme ebizwa ngokuba yi-lactase. Iveliswe emathunjini akho, i-lactase iyafuneka ukwaphula i-lactose, iswekile ephambili efumaneka elubisini.

Ngaphandle kwe-lactase, i-lactose inokudlula emathunjini akho angatyiswanga kwaye ibangele iimpawu ezingathandekiyo ezifana nesicaphucaphu, iintlungu, igesi, ukudumba kunye norhudo ().

Uloyiko lokuphuhliswa kwezi mpawu lunokukhokelela abantu abanale meko ukunqanda ukutya okuqukethe i-lactose, efana neemveliso zobisi.

Nangona kunjalo, oku akusoloko kuyimfuneko, njengoko kungekuko konke ukutya kobisi okune-lactose eyaneleyo yokubangela iingxaki kubantu abanganyamezelaniyo.

Ngapha koko, kucingelwa ukuba abantu abaninzi abanganyamezelaniyo banokutya ukuya kuthi ga kwiigram ezili-12 ze-lactose ngexesha ngaphandle kokufumana naziphi na iimpawu ().

Ukubeka oku ngokwembono, iigram ezili-12 lixabiso elifunyenwe kwindebe enye (230 ml) yobisi.

Ukongeza, okunye ukutya kobisi ngokwendalo kuphantsi kwi-lactose. Ngezantsi zi-6 zazo.

1. Ibhotolo

Ibhotolo yimveliso yobisi enamafutha aphezulu kakhulu eyenziwe kukukhama cream okanye ubisi ukwahlula amanqatha ayo aqinileyo kunye nezinto ezingamanzi.

Imveliso yokugqibela ijikeleze i-80% yamafutha, njengoko inxenye yolwelo yobisi, equlathe yonke i-lactose, isuswa ngexesha lokulungiswa (4).

Oku kuthetha ukuba umxholo we-lactose webhotela uphantsi ngokwenene. Ngapha koko, ii-ounces ezi-3.5 (100 yeigram) zebhotolo ziqulathe kuphela iigram ezili-0.1 (4).

Amanqanaba asezantsi akunakulindeleka ukuba abangele iingxaki, nokuba awunyamezelani ().

Ukuba unenkxalabo, kufanelekile ukwazi ukuba ibhotolo eyenziwe kwiimveliso zobisi ezinobisi kunye nebhotolo ecacisiweyo iqulethe i-lactose encinci kunebhotolo eqhelekileyo.

Ke ngaphandle kokuba unesinye isizathu sokuthintela ibhotolo, yilahle ukusasazeka ngaphandle kobisi.

Ibhotolo yimveliso yobisi enamafutha aphezulu equlathe kuphela umlinganiselo we-lactose. Oku kuthetha ukuba kuhlala kulungile ukubandakanya ekutyeni kwakho ukuba unokunganyamezelani kwe-lactose.

2. Itshizi enzima

Isonka samasi senziwa ngokongeza ibhaktiriya okanye iasidi kubisi kwaye emva koko kwahlulwe iisheyiphu zeshizi ezenza iivili.

Ngenxa yokuba i-lactose ebisi ifunyenwe kwi-whey, uninzi lwayo luyasuswa xa kusenziwa itshizi.

Nangona kunjalo, imali efumaneka kwitshizi ingahluka, kwaye iitshizi ezinamaxabiso asezantsi zezona zidala kakhulu.

Kungenxa yokuba ibacteria yeshizi iyakwazi ukophula ezinye ze-lactose eseleyo, ukuthoba umxholo wayo. Okukhona i-cheese isele indala, kokukhona i-lactose ichithwa yintsholongwane ().

Oku kuthetha ukuba iitshizi ezindala, ezinzima zihlala ziphantsi kakhulu kwi-lactose. Umzekelo, ii-ounces ezi-3.5 (iigram ezili-100) zeshizi ye-cheddar ziqulathe kuphela isixa sayo (6).

Iitshizi ezisezantsi kwi-lactose zibandakanya iParmesan, iSwitzerland kunye ne-cheddar. Iinxalenye eziphakathi kwezi zamasi zihlala zinokunyamezelwa ngabantu abanokunganyamezelani kwe-lactose (6, 7, 8,).

Iitshizi ezihlala ziphakamileyo kwi-lactose zibandakanya ukusasazeka kwesonka samasi, iitshizi ezithambileyo ezinjengeBrie okanye iCamembert, i-cottage cheese kunye ne-mozzarella.

Ngaphezulu, ezinye iitshizi eziphezulu ze-lactose azinakubangela zimpawu kwiinxalenye ezincinci, njengoko zihlala zinama-gram angaphantsi kwe-12 ye-lactose.

Inani le-lactose lingahluka phakathi kweentlobo ezahlukeneyo zeshizi. Ngokubanzi, itshizi esele indala, ezinje nge-cheddar, iParmesan kunye neSwitzerland, zinamanqanaba asezantsi.

3. IProtobiotic yogurt

Abantu abanonyamezelo lwe-lactose bahlala befumana iyogurt ngokulula ngakumbi ukwetyisa kunobisi (,,).

Kungenxa yokuba uninzi lweeyogathi ziqulathe iibhaktheriya eziphilayo ezinokunceda ukuphula i-lactose, ngenxa yoko awunako kangako ukugaya ngokwakho (,,).

Umzekelo, olunye uphononongo luthelekise indlela eyacolwa ngayo i-lactose emva kokusela ubisi kunye nokutya iyogathi ().

Kufumanise ukuba xa abantu abanganyamezeliyo i-lactose besitya iyogathi, baye bakwazi ukugaya i-lactose engaphezulu kwama-66% kunalapho babesela ubisi.

Iyogathi ikwabangele iimpawu ezimbalwa, ngabantu abangama-20% kuphela abaxela uxinzelelo lokugaya emva kokutya iyogathi, xa kuthelekiswa nama-80% emva kokusela ubisi ().

Kungcono ukujonga iiyogathi ezibhalwe "iprobiotic," oko kuthetha ukuba ziqulathe iinkcubeko eziphilayo zeebhaktiriya. Iijogu eziye zacocwa, ezibulala iintsholongwane, zisenokunganyamezelwa kakuhle ().

Ukongezelela, i-yogurts egcweleyo kunye ne-yogurts efana ne-Greek kunye ne-yogurt-style yogurt ingaba yinto ekhethekileyo kubantu abanokunganyamezelani kwe-lactose.

Kungenxa yokuba i-yogurts ezinamafutha apheleleyo ziqulathe amanqatha amaninzi kunye namavili angaphantsi kuneeyogathi ezinamafutha asezantsi.

I-yogurts yamaGrike kunye neyamaGrike ikwasezantsi kwi-lactose kuba iyaxinana ngexesha lokulungiswa. Oku kususa i-whey nangakumbi, kubenza ngokwendalo baphantsi kakhulu kwi-lactose.

Abantu abanganyamezelaniyo neLactose bahlala befumana iyogurt ngokulula ngakumbi ukwetyisa kunobisi. I-yogurt efanelekileyo kubantu abanokunganyamezelani kwe-lactose yi-fat-fat, i-yogurt yogurt equkethe iinkcubeko zebhaktheriya.

4. Ezinye zePowerin Powder

Ukukhetha umgubo weprotein kungakhohlisa kwabo banganyamezelani ne-lactose.

Kungenxa yokuba iipowder powders zihlala zenziwe ngeeproteni ezikwi-milk whey, eyi-lactose equkethe, engamanzi yinxalenye yobisi.

Nangona kunjalo, isixa esifunyenwe kwi-whey protein powders zinokwahluka, kuxhomekeka kwindlela eqhutywa ngayo ivili.

Zintathu iintlobo eziphambili ze-whey protein powder:

• Ingqwalaselo yevili: Ineproteni ejikeleze i-79-80% yeeprotein kunye nenani elincinci le-lactose (16).
• Ukwahlula Whey: Ineproteni ejikeleze i-90% kunye ne-lactose encinci kune-whey protein concentrate (17).
• I-hydrolyzate enamavili: Inenani elifanayo le-lactose njenge-whey concentrate, kodwa ezinye zeeproteni ezikule powder sele zetyisiwe ().

Olona khetho lubalulekileyo kubantu abanolwazelelelo lwe-lactose mhlawumbi kukungabinayo i-whey, enamanqanaba asezantsi.

Nangona kunjalo, umxholo we-lactose unokuhluka kakhulu phakathi kweempawu, kwaye uninzi lwabantu kufuneka luzame ukubona ukuba yeyiphi na iprotein yeprotheni esebenza kakuhle kubo.

Idayari yeeprotein powders zenziwe ukuba zisuse uninzi lwe-lactose yazo. Nangona kunjalo, i-whey protein concentrate iqulethe ngaphezulu kune-Whey isolates, enokuthi ibe lukhetho olungcono kubantu abanovakalelo.

5. Kefir

I-Kefir sisiselo esinxilisayo esenziwe ngokwesiko ngokongeza "iinkozo ze-kefir" kubisi lwezilwanyana ().

Njengeyogathi, iinkozo ze-kefir ziqulathe iinkcubeko eziphilayo zeebhaktiriya ezinceda ukuhla nokwetyisa i-lactose ebisini.

Oku kuthetha ukuba i-kefir inokunyamezelwa ngcono ngabantu abanokunganyamezelani kwe-lactose, xa besitya ngobungakanani obulinganiselweyo.

Ngapha koko, olunye uphononongo lufumanise ukuba xa kuthelekiswa nobisi, iimveliso zobisi ezibilisiweyo ezifana neyogathi okanye i-kefir zinokunciphisa iimpawu zokunganyamezelani nge-54-71% ().

I-Kefir sisiselo sobisi esinegwele. Njengeyogathi, intsholongwane ekwi-kefir iphula i-lactose, iyenze icoleke ngakumbi.

6. ICream enzima

I-Cream yenziwa ngokususa ulwelo olunamafutha olunyukela phezulu kubisi.

Iikhrim ezahlukileyo zinokuba namaxabiso ahlukeneyo amafutha, kuxhomekeke kumyinge wamafutha kubisi kwimveliso.

I-cream enzima yimveliso enamafutha aphezulu equlathe i-37% yamafutha. Le yipesenti ephezulu kunaleyo yezinye iikhrimu ezinesiqingatha nesiqingatha kunye nekhrimu elula (21).

Iqukethe phantse iswekile, oko kuthetha ukuba umxholo wayo we-lactose usezantsi kakhulu. Ngapha koko, isiqingatha se-ounce (i-15 ml) ye-cream enzima iqulethe kuphela i-0.5 yeegram.

Ke ngoko, izixa ezincinci zekhrimu enzima kwikofu yakho okanye ngedessert yakho akufuneki zikubangele naziphi na iingxaki.

I-cream enzima yimveliso enamafutha aphezulu equlathe phantse i-lactose. Sebenzisa izixa ezincinci zokhilimu onzima kufuneka unyamezeleke kubantu abaninzi abanganyamezelani ne-lactose.

Umgca osezantsi

Ngokuchasene nenkolelo edumileyo, akukho mfuneko yokuba abantu abanyamezelayo ukuba baphephe zonke iimveliso zobisi.

Ngapha koko, ezinye iimveliso zobisi-ezinje nge-6 exutyushwe kweli nqaku-ziphantsi ngokwendalo kwi-lactose.

Kwizixa ezilinganiselweyo, zihlala zinyamezeleka ngabantu be-lactose-enganyamezeliyo.