Ukunganyamezelani kweLactose 101 - oonobangela, iimpawu kunye nonyango

Umxholo

• Yintoni ukunganyamezelani kweLactose?
• Oonobangela bokunganyamezelani kweLactose
• Ukunganyamezelani kweLactose
• Ukunganyamezelani kweLactose
• Zeziphi iimpawu zokunganyamezelani kweLactose?
• Ukuphepha i-Lactose kuthetha ukuthintela ubisi, oluphezulu kwizondlo
• Kukuphi ukutya okuneLactose?
• Ukutya kobisi okuneLactose
• Ukutya maxa wambi okuneLactose
• Amanye amagama oMdaka owongeziweyo
• Abantu abane-Lactose ukunganyamezelani banakho ukuYitya ezinye iiMveliso
• Imithombo elungileyo engeyiyo yobisi yeCalcium
• Unyango lwe-Lactose Intolerance
• Izixhobo ze-Enzyme
• Ukuboniswa kweLactose
• Iiprobiotic kunye neePrebiotic
• Thatha uMyalezo waseKhaya

Ukunyamezelana kweLactose kuqheleke kakhulu.

Ngapha koko, kucingelwa ukuba ichaphazela malunga ne-75% yabemi behlabathi ().

Abantu abanokunganyamezelani kwe-lactose bafumana iingxaki zokugaya ukutya xa besitya ubisi, olunokuba nefuthe elibi kubomi bobomi.

Yintoni ukunganyamezelani kweLactose?

Ukunganyamezelani kweLactose kukuphazamiseka kokugaya ukutya okubangelwa kukungakwazi ukwetyisa i-lactose, eyona carbohydrate iphambili kwiimveliso zobisi.

Inokubangela iimpawu ezahlukeneyo, kubandakanya ukudumba, urhudo kunye neempawu zesisu esiswini.

Abantu abanokunganyamezelani kwe-lactose abayenzi ngokwaneleyo i-enzyme lactase, efunekayo yokwetyisa i-lactose.

I-enzyme ye-lactase iyafuneka ukwaphula i-lactose kwi-glucose kunye ne-galactose, enokungena kwigazi kwaye isetyenziselwe amandla.

Ngaphandle kwe-lactase eyaneleyo, i-lactose ihamba ngesisu sakho kwaye ibangele iimpawu zokwetyisa (,,).

I-Lactose ikwafumaneka kubisi lwebele, kwaye phantse wonke umntu uzalwe enekhono lokuyetyisa. Kunqabile ukubona ukunganyamezelani kwe-lactose kubantwana abangaphantsi kweminyaka emihlanu.

Okwangoku, malunga neepesenti ezingama-75 zabemi behlabathi abanyamezelani i-lactose. Umngcipheko uhluka kakhulu phakathi kwamazwe, njengoko kubonisiwe kule mephu:

Umthombo wefoto.

Ukunganyamezelani kweLactose kukungakwazi ukwetyisa i-lactose, eyona carbohydrate iphambili kubisi. Kubangelwa ukunciphisa imveliso ye-enzyme lactase emathunjini akho.

Oonobangela bokunganyamezelani kweLactose

Zimbini iintlobo eziphambili zokunganyamezelani kwe-lactose, ezinezizathu ezahlukeneyo.

Ukunganyamezelani kweLactose

Ukunganyamezelani kwe-lactose ephambili yeyona nto ixhaphakileyo. Kubangelwa ukwehla kwemveliso ye-lactase kunye nobudala, ukuze i-lactose ingangeni kakuhle ().

Le fomu yokunganyamezelani kwe-lactose inokubangelwa ngokuyinxenye yimfuza, kuba ixhaphake kakhulu kwabanye abantu kunabanye.

Izifundo zabemi ziqikelele ukuba ukunganyamezelani kwe-lactose kuchaphazela i-5-17% yabantu baseYurophu, malunga ne-44% yamaMelika kunye ne-60-80% yabantu baseAfrika nabaseAsia ().

Ukunganyamezelani kweLactose

Ukunyamezelana kwe-lactose yesibini kunqabile. Kubangelwa kukugula, njengebug yesisu okanye umba obaluleke ngakumbi njengesifo se-celiac. Kungenxa yokuba ukudumba eludongeni lwesisu kungakhokelela ekwehleni okwethutyana kwimveliso yelactase ().

Ukunganyamezelani kwe-lactose ephambili kuqhelekile kwaye kubandakanya ukunciphisa imveliso ye-lactase kunye nobudala. Ukunganyamezelani kwe-lactose yesibini kubangelwa kukudumba emathunjini, okwesibini kusulelo okanye isifo.

Zeziphi iimpawu zokunganyamezelani kweLactose?

Ukuba ayilawulwa kakuhle, ukunganyamezelani kwe-lactose kunokubangela iingxaki zokugaya ukutya.

Ezona mpawu zixhaphakileyo zezi (,,):

• Ukuqhawula
• Iintlanzi zesisu
• Irhasi
• Urhudo

Abanye abantu bakwanamava nokungxama ukuya kwindlu yangasese, isicaphucaphu, ukugabha, iintlungu esiswini esisezantsi kunye nokuqhinwa ngamanye amaxesha.

Urhudo lwenzeka ngenxa ye-lactose engafakwanga kugalelwe emathunjini akho amancinci, nto leyo ebangela ukuba amanzi aye kumzila wokugaya ukutya.

Nje ukuba ifike kwikholoni yakho, i-lactose ivundiswa ziibhakteria ezisemathunjini akho, yenza i-acid-chain chain kunye negesi. Oku kubangela ukudumba, ukuqumba kunye nentlungu.

Ubunzima beempawu ziyahluka, kuxhomekeke kubungakanani be-lactose onokuyinyamezela kunye nokuba utye kangakanani ().

Ukunganyamezelani kweLactose kunokubangela iingxaki zokugaya ukutya.Ezona mpawu ziphambili kukuqunjelwa, irhasi, isisu kunye nehudo.

Ukuphepha i-Lactose kuthetha ukuthintela ubisi, oluphezulu kwizondlo

Ideri ligama elisetyenziselwa ukuchaza ubisi okanye iimveliso ezenziwe ngobisi.

Iimveliso zobisi zinomsoco kwaye ziyimithombo ebalulekileyo yeprotheni, ikhalsiyam kunye neevithamini ezinje ngo-A, B12 no-D ().

Le indibaniselwano yezondlo ilungile emathanjeni akho ().

Kubandakanya ubisi ekudleni kwakho kunxulunyaniswa noxinano oluphezulu lwamaminerali amathambo, olunokunceda ukunciphisa umngcipheko wokuqhekeka kwethambo njengoko usiya ukhula (,,).

Iimveliso zobisi zikwanxulunyaniswe nomngcipheko ocuthayo wohlobo lweswekile 2 kunye nokutyeba kakhulu (,,,).

Nangona kunjalo, abantu abanokunganyamezelani kwe-lactose banokufuna ukunciphisa okanye ukususa iimveliso zobisi kwizidlo zabo, ezinokuthi ziphoswe zezinye izondlo (,,,).

Ubisi luphezulu kwizondlo ezininzi, kwaye ngowona mthombo wecalcium emhlabeni. Ukususa ubisi kuthetha ukuba kufuneka ufumane ezi zondlo kokunye ukutya endaweni yoko.

Kukuphi ukutya okuneLactose?

I-Lactose ifumaneka kukutya okutyiwayo kunye neemveliso eziqulathe ubisi.

Ukutya kobisi okuneLactose

Ezi mveliso zobisi zilandelayo ziqulathe i-lactose:

• Ubisi lweenkomo (zonke iintlobo)
• Ubisi lweebhokhwe
• I-Cheese (kubandakanywa neentshizi ezinzima kunye nezithambileyo)
• Ucwambu lomkhenkce
• Yogurt
• Ibhotolo

Ukutya maxa wambi okuneLactose

Ukutya okunendlela ethile yobisi njengesithako kunokuqulatha i-lactose, kubandakanya:

• Ukutya okwenziwe nge-sauce eshushu, njenge-quiche
• Iibhiskiti kunye neicookies
• Chocolate kunye confectionary, ezifana iilekese abilayo kunye neelekese
• Izonka kunye nezinto ezibhakiweyo
• Iikeyiki
• Isidlo sakusasa
• Iisuphu kwangoko kunye neesosi
• Iinyama ezicwangcisiweyo, ezinje nge-ham esikiweyo okanye iisoseji
• Ukutya okulungiselelwe
• Iisosi kunye neer gravies
• Iitapile zeetapile, amandongomane kunye neet tortilla
• Iidayisi kunye nokugcinwa

Amanye amagama oMdaka owongeziweyo

Ungajonga ukuba imveliso inebisi ngokujonga ilebhile.

Kuluhlu lwezithako, ubisi olongeziweyo okanye iimveliso zobisi zinokuchazwa njenge:

• Ubisi
• Ubisi obomeleleyo
• Ubisi olungumgubo
• Whey
• Iprotein yewhey
• Icasein yobisi
• Amanqatha
• Iswekile yobisi
• Ibhotolo yobisi
• Isitshizi
• Ubisi olunxilisiweyo
• Izinto eziqinileyo zobisi ezomileyo
• Ikrimu emuncu
• Ukuxinana kweprotein
• Ukuveliswa kobisi

Musa ukudideka ukuba imveliso iqulethe i-lactic acid, i-lactalbumin, i-lactate okanye i-casein. Ezi zithako azikho i-lactose.

Iimveliso zobisi ziqukethe i-lactose. Kubalulekile ukujonga ileyibhile yokutya okwenziweyo ukubona ukuba ziqulathe nayiphi na i-lactose efihliweyo.

Abantu abane-Lactose ukunganyamezelani banakho ukuYitya ezinye iiMveliso

Konke ukutya kobisi kune-lactose, kodwa oku akuthethi ukuba bakhutshiwe ngokupheleleyo kubantu abane-lactose.

Uninzi lwabantu olunokunganyamezelani kwe-lactose lunokunyamezela amanani amancinci e-lactose. Umzekelo, abanye abantu banokunyamezela inani elincinci lobisi kwiti kodwa hayi isixa onokuthi usifumane kwisitya sokutya.

Kucingelwa ukuba abantu abanganyamezelani ne-lactose banokunyamezela ukuya kuthi ga kwi-18 yeigram ye-lactose, isasazeke imini yonke ().

Ngapha koko, uphando lubonakalisile ukuba abantu abaninzi abanokunyamezelana ne-lactose banokunyamezela ukuya kuthi ga kwi-12 yeigram ye-lactose kwindawo enye, ephantse ilingane ikomityi enye (230 ml) yobisi (,,,,,,).

Ezinye iintlobo zobisi nazo ziphantsi ngokwendalo kwi-lactose xa ityiwa kwiindawo zayo eziqhelekileyo. Ibhotolo, umzekelo iqulethe kuphela i-0.1 yeigram yelosose ngegramu engama-20.

Ezinye iintlobo zeshizi nazo zinaphantsi kwe-1 gram ye-lactose ngokusebenza. Oku kubandakanya i-cheddar, iSwitzerland, iColby, iMonterey Jack kunye ne-mozzarella.

Into enomdla kukuba, iyogurt idla ngokubangela iimpawu ezimbalwa kubantu abanonyamezelo lwe-lactose kunezinye iintlobo zobisi (,,,).

Uninzi lwabantu olunokunganyamezelani kwe-lactose lunokunyamezela amanani amancinci e-lactose. Iimveliso zobisi ezinjengebhotolo, iyogathi kunye nezinye iitshizi zihlala zinyamezelwa bhetele kunobisi.

Imithombo elungileyo engeyiyo yobisi yeCalcium

Ukutya kobisi yimithombo emihle kakhulu ye-calcium, kodwa ukutya ubisi akubalulekanga.

Kusenokwenzeka ukuba ube nokutya okunempilo kakhulu ngaphandle kokutya okuthathwa ngobisi. Kufuneka ubandakanye okunye ukutya okuphezulu kwi-calcium (,).

Ukutya okucetyiswayo kwe-calcium yi-1,000 mg ngosuku.

Eminye imithombo elungileyo engeyiyo yobisi ye-calcium ibandakanya:

• Ukutya okuqiniswe ngecalcium: Zininzi ukutya okune-calcium enqatyisiweyo, kubandakanya iijusi, isonka kunye neebisi ezingezizo zobisi ezinje nge-almond, soy okanye ubisi lwe-oat. Hlanganisa ibhokisi ngaphambi kokusetyenziswa, kuba i-calcium inokuhlala phantsi.
• Iintlanzi zebhonasi: Intlanzi enkonkxiweyo enamathambo, afana nesardadi okanye i-whitebait, iphezulu kwi-calcium.
• Ukutya okuphezulu kwecalcium: Ukutya okuninzi kwezityalo kunexabiso elifanelekileyo lecalcium. Nangona kunjalo, le calcium ihlala ingangeni kakuhle ngenxa yobukho bezinto ezinjenge-phytate kunye ne-oxalate.

Nalu uluhlu lokutya okungenayo i-lactose ephezulu kwi-calcium engafumanekiyo:

• Ubisi olungenalo ubisi oluqinisiweyo: i-300 mg calcium kwi-8 oz (240 ml) ekhonzayo
• Iziqhamo ezomeleleyo okanye incindi yemifuno: i-300 mg calcium kwi-8 oz (240 ml) ekhonzayo
• I-tofu eqinisiweyo: 200 mg calcium kwikomityi ye-1/2 ekhonzayo
• Imifuno ephekiweyo yekhola: 200 mg yecalcium kwi1 / 2 yekomityi ekhonzayo
• Amakhiwane omileyo: 100 mg calcium kumakhiwane amahlanu
• Kale: 100 mg calcium kwikomityi ye-1/2 ekhonzayo
• Broccoli: 100 mg calcium kwikomityhi ye-1/2 ekhonzayo
• Iimbotyi zesoya: 100 mg calcium kwikomityhi ye-1/2 ekhonza
• I-Tempeh: 75 mg calcium kwikomityi ye-1/2 ekhonzayo
• Ukupheka i-bok choy okanye imifuno yesardard: 75 mg calcium kwikomityi ye-1/2 ekhonzayo
• Ibhotolo yeAlmond: 75 mg calcium kwii-2 Tispuni
• I-Tahini: I-75 mg ye-calcium kwii-2 Tispuni

Ukuba ususa ubisi kwindlela otya ngayo, kuya kufuneka uyifakele eminye imithombo efanelekileyo yecalcium.

Unyango lwe-Lactose Intolerance

Ukuba awufuni ukuyeka ubisi, ke kukho iindlela zonyango ezimbalwa ezinokukunceda.

Izixhobo ze-Enzyme

Kuyenzeka ukuba uthenge ii-enzymes zokunceda ukwetyisa i-lactose. Ezi ziipilisi oziginyeyo okanye ozigalelileyo ozongezayo ekutyeni nasekuseleni.

Nangona kunjalo, ukusebenza kwezi mveliso kubonakala kwahluka kuye ngomntu (,,,,,,,,).

Nangona kunjalo, izongezo ze-lactase enzyme zinokusebenza kakhulu kwabanye abantu.

Olunye uphononongo luvavanye iimpembelelo zeendidi ezintathu ezahlukeneyo zesongezo se-lactase kubantu abanganyamezeliyo i-lactose abathathe i-20 okanye i-50 gram ye-lactose ().

Xa kuthelekiswa ne-placebo, zontathu ezi zongezo ziphuculweyo ziphucula iimpawu xa zithathwa nge-20 gram ye-lactose.

Nangona kunjalo, zazingasebenzi kwidosi ephezulu ye-50 ye-lactose.

Ukuboniswa kweLactose

Ukuba awunyamezeli i-lactose, kubandakanya i-lactose ekutyeni kwakho inokunceda umzimba wakho ukuba uvumelane nayo ().

Ukuza kuthi ga ngoku, izifundo zoku zimbalwa kwaye ziphakathi, kodwa izifundo zokuqala zibonise iziphumo ezilungileyo (,,).

Kwisifundo esinye esincinci, abantu abasithoba abanganyamezeliyo i-lactose bafumana ukonyuka okuphindwe kathathu kwimveliso yabo ye-lactase emva kweentsuku ezili-16 zokutya i-lactose ().

Izilingo ezingqongqo ngakumbi ziyafuneka ngaphambi kokuba kwenziwe izindululo ezithile, kodwa kunokwenzeka uloliwe amathumbu akho anyamezele i-lactose.

Iiprobiotic kunye neePrebiotic

Iiprobiotic zii-microorganisms ezibonelela ngezibonelelo zempilo xa zityiwe ().

Ii-prebiotic ziindidi zefayibha ezisebenza njengokutya kwezi ntsholongwane. Bondla iintsholongwane eziluncedo esele unazo emathunjini akho, ukuze zikhule.

Zombini iiprobiotic kunye ne-prebiotic zibonisiwe ukunciphisa iimpawu zokunganyamezelani kwe-lactose, nangona uninzi lwezifundo ukuza kuthi ga ngoku bezincinci (,,).

Ezinye iintlobo zeprobiotic kunye nee-prebiotic zinokusebenza ngakumbi kunezinye kubantu abane-lactose intolerance ().

Enye yeeprobiotics eziluncedo kakhulu kucingelwa ukuba injalo IBifidobacteria, ihlala ifumaneka kwiiprobiotic yogurts kunye nezongezo (,).

Zininzi iindlela zokunciphisa ukunganyamezelani kwe-lactose, kubandakanya izongezo ze-enzyme, ukubonakaliswa kwe-lactose kunye nokutya kweprobiotic okanye ii-prebiotic.

Thatha uMyalezo waseKhaya

Ukususa ubisi kwindlela otya ngayo kunokuthetha ukuba uyaphoswa zizondlo ezibalulekileyo. Nangona kunjalo, akusoloko kuyimfuneko ukunqanda ngokupheleleyo ubisi ukuba awunyamezeli i-lactose.

Uninzi lwabantu abanokunyamezelana ne-lactose banokunyamezela amanani amancinci obisi.

Ukuba ufuna ukususa ngokupheleleyo ubisi, kunokwenzeka ngokugqibeleleyo ukuba ube nokutya okusempilweni kunye nokulinganayo ngaphandle kwawo.

Qiniseka nje ukuba ubandakanya eminye imithombo yecalcium ukufumana yonke into oyifunayo.