Ukutya ukunganyamezelani kwe-lactose
Umxholo
- Imenyu yokutya yokunyamezelana kwe-lactose
- Kukuphi ukutya onokukuphepha
- Ungayitshintsha njani indawo yokungabikho kwekhalsiyam
Ukutya okunganyamezeli i-lactose kusekwe ekunciphiseni ukusetyenziswa okanye ngaphandle kokutya okuqukethe i-lactose, njengobisi kunye neemveliso zobisi. Ukunganyamezelani kweLactose kuyahluka kuye komnye umntu, ngenxa yoko akusoloko kuyimfuneko ukuthintela oku kutya ngokupheleleyo.
Oku kunganyamezelani kubonakaliswa kukungakwazi komntu ukucola i-lactose, iswekile ekhoyo elubisini, ngenxa yokuncipha okanye ukungabikho kwe-enzyme lactase emathunjini amancinci. Le enzyme inomsebenzi wokuguqula i-lactose ibe sishukela elula ukuba ifakwe emathunjini.
Ke, i-lactose ifikelela emathunjini amakhulu ngaphandle kokwenza utshintsho kwaye iyabiliswa ziintsholongwane ezikwikholoni, ethanda ukwanda kwemveliso yegesi, urhudo, ukuphazamiseka kunye nentlungu esiswini.
Imenyu yokutya yokunyamezelana kwe-lactose
Itheyibhile elandelayo ibonisa imenyu yeentsuku ezi-3 yokutya okungenayo i-lactose:
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | I-2 oat kunye neebanana zepancake ngesiqhamo sejem okanye ibhotolo yamandongomane + i-1/2 yekomityi ecoliweyo yeziqhamo + 1 iglasi yejusi yeorenji | Ikomityi ye-1 yegranola enobisi lwe-almond + i-1/2 yebhanana enqunqwe izilayi | I-omelet e-1 enesipinatshi + 1 iglasi yejusi yejikijolo ngecephe elingu-1 lesonka somvubelo |
| I-snack yasekuseni | I-avocado smoothie enebhanana kunye nobisi lwekhokhonathi + icephe eli-1 lomvubelo wesiselo | 1 indebe yegelatin + i-30 gram yeziqhamo ezomisiweyo | Ibhanana eyi-1 ecoliweyo nebhotolo yamandongomane kunye nembewu yecha |
| Isidlo sasemini isidlo sangokuhlwa | 1 inkukhu yenkukhu + 1/2 indebe yerayisi + 1 indebe ye-broccoli eneekherothi + 1 itispuni yeoyile ye-olive + 2 izilayi zepinapple | Iipuniwe ezi-4 zenyama yenkomo elungiswe ngetamato yesosi yendalo + 1 indebe ye-pasta + 1 indebe yesaladi yesaladi eneekherothi + 1 itispuni yeoyile yomnquma + 1 ipere | Iigrama ezingama-90 zesalmon egcadiweyo + 2 iitapile + 1 indebe yesaladi yespinatshi enamantongomane ama-5, enongwe ngeoyile ye-olive, iviniga kunye nemon |
| Ukutya okusemva kwemini | 1 isilayi sekhekhe, silungiswe ngamasi endaweni yobisi | I-apile eli-1 lisikiwe lacutywa necephe ibhotolo yamandongomane | I-1/2 indebe ye-oats eqengqelekileyo enobisi lwekhokhonathi, ipiniki enye yesinamon kunye nepunipoon enye yeesame |
Imali ebandakanyiweyo kwimenyu yahluka ngokobudala, isini, isenzo somzimba kwaye ukuba umntu unesifo esayanyaniswa naso, ke ngoko, eyona nto ibalulekileyo kubalulekile ukubonisana nesazi sezondlo ukuze uvavanyo olupheleleyo lwenziwe kwaye isicwangciso esaneleyo sokutya Kucaciswe izinto eziyimfuneko.
Xa kufunyaniswa isifo sokunganyamezelani kwe-lactose, ubisi, iyogathi kunye netshizi kufuneka zingabandakanywa kangangeenyanga ezintathu. Emva kweli xesha, kunokwenzeka ukuba uphinde utye iyogathi kunye netshizi, enye ngexesha, kwaye ujonge ukuba ngaba zikhona iimpawu zokunganyamezelani kwaye, ukuba aziveli, kunokwenzeka ukuba ukubandakanye oku kutya kwakhona kwisidlo semihla ngemihla.
Bona ezinye iingcebiso malunga nokutya kukunganyamezelani kwe-lactose:
Kukuphi ukutya onokukuphepha
Unyango lokunyamezelana ne-lactose ludinga utshintsho kwindlela atya ngayo umntu, kwaye kufanele ukuba kuncitshiswe ukutyiwa kokutya okuqukethe i-lactose, njengobisi, ibhotolo, ubisi olujiyileyo, ukhilimu omuncu, itshizi, iyogathi, iprotein ye-whey, phakathi kwabanye. Ukongeza, kubalulekile ukuba ufunde ulwazi olunesondlo kuko konke ukutya, njengoko ezinye iicookies, isonka kunye neesosi zine-lactose. Jonga uluhlu olupheleleyo lokutya kwe-lactose.
Kuxhomekeka kwinqanaba lokunyamezeleka komntu, iimveliso zobisi ezinotyiweyo, ezinje ngeyogathi okanye ezinye itshizi, zinokunyamezelwa kakuhle xa zisetyenziswa kumanani amancinci, ke ukutya kunokuhluka ukusuka komnye umntu uye komnye.
Ukongeza, kukho ezinye iimveliso zobisi kwimarike, ezenziwa ngemizi-mveliso, ezingenayo i-lactose ekwakhiweni kwazo kwaye, ke, zinokutyiwa ngabantu abanganyamezelaniyo neswekile, kubalulekile ukubona ilebhile yesondlo, ekufuneka bonisa ukuba yimveliso "yelactose mahala".
Kuyenzeka ukuba uthenge amayeza ane-lactase ekhemesti, njengeLactosil okanye iLacday, kwaye kuyacetyiswa ukuba uthathe i-capsule e-1 ngaphambi kokutya nakuphi na ukutya, isidlo okanye isiyobisi esine-lactose, oku kuyakuvumela ukwetyisa i-lactose kwaye uthintele ukubonakala kweempawu ezinxulumene noko. Funda ngamanye amayeza asetyenziselwa ukunganyamezelani kwe-lactose.
Ungayitshintsha njani indawo yokungabikho kwekhalsiyam
Ukuncipha kokutya okune-lactose kunokubangela ukuba umntu atye i-calcium kunye ne-vitamin D. Kukwabalulekile ukubandakanya eminye imithombo yokutya ye-calcium nevithamin D engeyiyo yobisi ukunqanda ukusilela kwezi zinongo, kwaye kufuneka ibandakanye Iialmonds zokutya, isipinatshi, itofu, amandongomane, igwele yotywala, i-broccoli, i-chard, iorenji, ipapaya, ibhanana, iminqathe, isalmon, isardadi, ithanga, iimbatyisi, ngaphakathi kwezinye ukutya.
Kukwacetyiswa ukuba utshintshe ubisi lwenkomo kunye neziselo zemifuno, ezikwangumthombo olungileyo wecalcium, kunye ne-oat, irayisi, isoya, iiamangile okanye ubisi lwekhokhonathi zingasetyenziswa. Iyogathi inokufakwa endaweni yeyogathi yesoyile, yenziwe ingasebenzi okanye yenziwe ekhaya ngobisi lweamangile okanye lwecoconut.
Qiniseka Ukuba Ujonge
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