Imenyu yokulala engenanto yeGluten kunye ne-lactose ukunciphisa umzimba
Umxholo
- Ungayisusa njani i-gluten ekudleni
- Uyisusa njani i-lactose ekudleni
- Ukususa i-lactose kunye ne-gluten kunokubeka ubunzima
Ukutya ukutya okungenayo i-gluten-free kunye ne-lactose-free kunokukunceda ukunciphisa umzimba ngenxa yokuba ezi zinto zibangela ukuqunjelwa, ukugaya ukutya okungafunekiyo kunye nokunyuka kwegesi. Ukongeza, ukususa ukutya okufana nobisi kunye nesonka ekudleni kunciphisa iikhalori ekudleni kwaye ke kunceda ukunciphisa umzimba.
Nangona kunjalo, ukunganyamezelani kwe-lactose kunye nabantu abanobuntununtunu kwi-gluten, ukuphuculwa kokuqunjelwa kunye neempawu zerhasi xa oku kutya kususwa ekudleni kwangoko. Ukongeza, ukufunxwa kweevithamini kunye neeminerali, ngenxa yokuncipha kokudumba kwamathumbu kuphucula kakhulu umgangatho wobomi kunye nokuba sempilweni kwixesha elifutshane nelide.
Itheyibhile elandelayo ibonisa umzekelo weentsuku ezi-3 ze-gluten-free kunye ne-lactose-free diet.
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | Ubisi lweAlmond ngesonka esenziwe ngestapile | I-yogurt yesobho kunye ne-oatmeal cereal | Isidudu seOatmeal |
| I-snack yasekuseni | I-apile e-1 + 2 i-chestnuts | I-kale eluhlaza, iorenji kunye nejusi yekhukhamba | Iipeya ezi-1 + ezi-5 zerayisi |
| Isidlo sasemini isidlo sangokuhlwa | Inkukhu yenkukhu enesosi yetumato + i-4 col yesuphu yerayisi + i-2 col yesuphu yeembotyi + isaladi eluhlaza | Iqhekeza eli-1 leentlanzi ezigcadiweyo + 2 iitapile ezibilisiweyo + isaladi yemifuno etyiweyo | Iibhola zenyama kwi-tomato sauce + i-pasta engenagluten + isaladi yeklabishi eboshiweyo |
| Ukutya okusemva kwemini | I-yogy yogy + i-10 yeerice crackers | Ubisi lweAlmond, ibhanana, iapile kunye nevithamini yeflakisi | 1 indebe yobisi lwe-soy + isilayi esinye sekeyiki engenagluten |
Ukongeza, ukuphucula ukulahleka kobunzima kuyafuneka ukonyusa ukusetyenziswa kokutya okutyebileyo kwifayibha, iziqhamo kunye nemifuno, ukongeza kwimithambo yomzimba ubuncinci amaxesha ama-3 ngeveki.
Ungayisusa njani i-gluten ekudleni
Ukususa i-gluten ekutyeni, umntu kufuneka akuphephe ukutya okuqulatha ingqolowa, irhasi okanye irye, ezinje ngezonka, iikeyiki, ipasta, iibhiskithi kunye neepie.
Ukutshintsha umgubo wengqolowa, ongowona mthombo uphambili wegluten ekutyeni, umgubo welayisi, isitatshi setapile kunye nesitashi singasetyenziselwa ukwenza isonka kunye neekeyiki, umzekelo, okanye ukuthenga ii-macaroni kunye neebhiskithi ezingenagluten. Jonga uluhlu olupheleleyo lokutya okuqulathe i-gluten.
Uyisusa njani i-lactose ekudleni
Ukususa i-lactose ekudleni, umntu kufuneka aphephe ukusetyenziswa kobisi lwezilwanyana kunye neziphumo zalo, ukhetha ukuthengwa kweebisi zemifuno, ezifana ne-soy kunye ne-almond milk, okanye i-lactose-free milk.
Ukongeza, iiyogathi kunye neentshizi ezisekwe kwisoya ezinje nge-tofu zinokutyiwa, kwaye kwi yoghurt ngokubanzi ezenziwe ngobisi zinamanqanaba asezantsi e-lactose.
Ukususa i-lactose kunye ne-gluten kunokubeka ubunzima
Ukususa i-lactose kunye ne-gluten kunokubeka ubunzima kuba ngaphandle kokususa i-gluten kunye ne-lactose ekudleni kusadingeka ukutya okunempilo, ukutyeba kwiziqhamo, imifuno kunye ne-fiber, kunye neeshukela kunye namafutha aphantsi ukunciphisa umzimba.
Ukuthintela i-gluten kunye ne-lactose kunokunika imvakalelo yokuba ukwehla kobunzima kuya kuza ngokungazami, oko akuyonyani, njengoko kufanelekile ukuqhubeka nokwenza imisebenzi yomzimba kunye nokuthintela ukutya okucutshungulwayo, ukutya okukhawulezayo kunye nenyama enamafutha ukuze ukwazi ukunciphisa umzimba.
Bona ezinye iingcebiso malunga nendlela yokutya i-gluten-free kule vidiyo ilandelayo.
Ukunciphisa umzimba ngaphandle kwedini, jonga iingcebiso ezi-5 ezilula zokunciphisa umzimba kunye nokulahla isisu.
Amanqaku Amatsha
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