6 Ukudla Kobisi Okungokwemvelo Kuse-Lactose

-Delile

• Kuyini ukungabekezelelani kwe-Lactose?
• 1. Ibhotela
• 2. Ushizi onzima
• 3. I-yogurt yama-Probiotic
• 4. Amanye Amaphrotheni Wobisi
• 5. Kefir
• 6. Ukhilimu Olunzima
• Okusemqoka

Abantu abanokungabekezelelani kwe-lactose bavame ukugwema ukudla imikhiqizo yobisi.

Lokhu ngokuvamile kungenxa yokuthi bakhathazekile ngokuthi ubisi lungadala imiphumela emibi engadingeki futhi engaba yihlazo.

Kodwa-ke, ukudla okobisi kunomsoco kakhulu, futhi akukhona konke okuphezulu ku-lactose.

Lo mbhalo uhlola ukudla okwe-milk okungu-6 okuphansi kwe-lactose.

Kuyini ukungabekezelelani kwe-Lactose?

Ukungabekezelelani kwe-Lactose kuyinkinga ejwayelekile yokugaya ukudla. Eqinisweni, kuthinta cishe ama-75% wabantu emhlabeni ().

Kuyathakazelisa ukuthi kutholakala kakhulu e-Asia naseNingizimu Melika, kepha akuvamile kakhulu ezingxenyeni zomhlaba waseNtshonalanga njengeNyakatho Melika, iYurophu ne-Australia ().

Labo abanayo abanayo i-enzyme ebizwa nge-lactase. Ekhiqizwe emathunjini akho, i-lactase iyadingeka ukwehlukanisa i-lactose, ushukela oyinhloko otholakala obisini.

Ngaphandle kwe-lactase, i-lactose ingadlula emathunjini akho engagayiwe futhi idale izimpawu ezingathandeki ezifana nesicanucanu, ubuhlungu, igesi, ukuqunjelwa nohudo ().

Ukwesaba ukuthola lezi zimpawu kungaholela abantu abanalesi simo ukugwema ukudla okuqukethe i-lactose, njengemikhiqizo yobisi.

Kodwa-ke, lokhu akudingekile ngaso sonke isikhathi, njengoba hhayi konke ukudla kobisi kune-lactose eyanele ukudala izinkinga kubantu abangabekezelelani.

Eqinisweni, kucatshangwa ukuthi abantu abaningi abangabekezelelani bangadla kuze kufike ku-12 amagremu e-lactose ngasikhathi sinye ngaphandle kokuthola izimpawu ().

Ukubeka lokho ngombono, amagremu ayi-12 inani elitholakala enkomishini engu-1 yobisi (230 ml) yobisi.

Ngokwengeziwe, okunye ukudla okobisi ngokwemvelo kune-lactose ephansi. Ngezansi kune-6 yazo.

1. Ibhotela

I-Butter ingumkhiqizo wobisi onamafutha aphezulu kakhulu owenziwe ngokukhipha ukhilimu noma ubisi ukuhlukanisa izingxenye zawo ezinamafutha aqinile noketshezi.

Umkhiqizo wokugcina ucishe ube ngamafutha angama-80%, njengoba ingxenye yobisi engamanzi, equkethe yonke i-lactose, isuswa ngesikhathi sokulungiswa (4).

Lokhu kusho ukuthi okuqukethwe i-lactose yebhotela kuphansi impela. Eqinisweni, ama-ounces angu-3.5 (amagremu ayi-100) webhotela aqukethe kuphela amagremu ayi-0.1 (4).

Amaleveli aphansi mancane amathuba okuthi adale izinkinga, noma ngabe unokungabekezelelani ().

Uma ukhathazekile, kufanelekile ukwazi ukuthi ibhotela elenziwe ngemikhiqizo yobisi evutshiwe nebhotela elicacisiwe liqukethe i-lactose engaphansi kakhulu kunebhotela elijwayelekile.

Ngakho-ke ngaphandle kokuthi unesinye isizathu sokugwema ibhotela, dlulisa ukusakazwa okungenalo ubisi.

I-Butter ingumkhiqizo wobisi onamafutha kakhulu oqukethe kuphela inani elilandelanayo le-lactose. Lokhu kusho ukuthi ngokuvamile kuhle ukufaka ekudleni kwakho uma unokungabekezelelani kwe-lactose.

2. Ushizi onzima

Ushizi wenziwa ngokungeza amabhaktheriya noma i-asidi obisini bese uhlukanisa amakhekhe eshizi awakha esondweni.

Njengoba kunikezwe ukuthi i-lactose ebisi itholakala ku-whey, okuningi kuyasuswa lapho kwenziwa ushizi.

Kodwa-ke, inani elitholakala kushizi lingahluka, kanti ushizi onamanani aphansi kakhulu yiwo asebekhulile kakhulu.

Lokhu kungenxa yokuthi amabhaktheriya aseshizi ayakwazi ukudiliza enye ye-lactose esele, ehlisa okuqukethwe kwayo. Uma ushizi usekhulile, i-lactose eyengeziwe ihlukaniswa ngamagciwane akuyo ().

Lokhu kusho ukuthi ushizi osekhulile, onzima uvame ukuba ne-lactose ephansi kakhulu. Isibonelo, ama-ounces angu-3.5 (amagremu ayi-100) kashizi we-cheddar aqukethe inani lawo nje (6).

Ushizi ophansi ku-lactose ufaka iParmesan, iSwitzerland kanye ne-cheddar. Izingxenye ezilinganisiwe zalezi ushizi zivame ukubekezelelwa ngabantu abane-lactose ukungabekezelelani (6, 7, 8,).

Ushizi ovame ukuba ngaphezulu ku-lactose ubandakanya ukusabalala koshizi, ushizi othambile njengoBrie noma uCamembert, i-cottage shizi kanye ne-mozzarella.

Ngaphezu kwalokho, ngisho noshizi ophezulu we-lactose kungenzeka kungazibangeli izimpawu ezingxenyeni ezincane, njengoba zivame ukuba nezingaphansi kuka-12 gram we-lactose.

Inani le-lactose lingahluka phakathi kwezinhlobo ezahlukene zikashizi. Ngokuvamile, ushizi osukhule isikhathi eside, njenge-cheddar, iParmesan neSwitzerland, unamazinga aphansi.

3. I-yogurt yama-Probiotic

Abantu abanokungabekezelelani kwe-lactose bavame ukuthola i-yogurt kulula kakhulu ukuyigaya kunobisi (,,).

Lokhu kungenxa yokuthi ama-yogurt amaningi aqukethe amabhaktheriya aphilayo angasiza ekuhlukaniseni i-lactose, ngakho-ke awunakho okuningi kokuzigaya (,,).

Isibonelo, olunye ucwaningo luqhathanise ukuthi i-lactose yacoleka kahle kanjani ngemuva kokuphuza ubisi nokudla i-yogi ().

Kutholile ukuthi lapho abantu abane-lactose ukungabekezelelani bedla iyogathi, bakwazile ukugaya i-lactose engaphezulu ngama-66% kunangesikhathi bephuza ubisi.

I-yogurt nayo idale izimpawu ezimbalwa, ngabantu abangama-20% kuphela ababika ukukhathazeka kokugaya ukudla ngemuva kokudla iyogathi, uma kuqhathaniswa nama-80% ngemuva kokuphuza ubisi ().

Kungcono ukubheka ama-yogurts abhalwe ukuthi "ama-probiotic," okusho ukuthi aqukethe amasiko aphilayo amabhaktheriya. Ama-yogurt angenisiwe, abulala amagciwane, angahle angabekezeleleki ().

Ngokwengeziwe, ama-yogurts anamafutha agcwele futhi ahlanjululwe njenge-yogurt yamaGreki neyesiGreki angaba yindlela engcono kakhulu kubantu abane-lactose ukungabekezelelani.

Lokhu kungenxa yokuthi ama-yogurts anamafutha agcwele aqukethe amanoni amaningi nama-whey amancane kunama-yogurts anamafutha amancane.

Ama-yogurts esitayela sesiGreki nesiGreki nawo aphansi ku-lactose ngoba ahlungwa ngesikhathi sokulungiswa. Lokhu kususa isondo eliningi ngokwengeziwe, kubenze ngokwemvelo behle kakhulu ku-lactose.

Abantu abangabekezeleli i-Lactose bavame ukuthola i-yogurt kulula kakhulu ukuyigaya kunobisi. I-yogurt enhle kunazo zonke yabantu abane-lactose ukungabekezelelani i-yogurt egcwele amafutha, ama-probiotic aqukethe amasiko amabhaktheriya aphilayo.

4. Amanye Amaphrotheni Wobisi

Ukukhetha i-protein powder kungadida kulabo abangabekezelelani ne-lactose.

Lokhu kungenxa yokuthi ama-protein powders avamise ukwenziwa ngamaprotheni akwi-milk whey, okuyingxenye yobisi equkethe i-lactose.

Kodwa-ke, inani elitholakala kuma-whey protein powders lingahluka, kuya ngokuthi isondo licutshungulwa kanjani.

Kunezinhlobo ezintathu eziyinhloko ze-whey protein powder:

• Ukugxila kwe-Whey: Kuqukethe amaprotheni azungeze i-79-80% nenani elincane le-lactose (16).
• Ukuhlukaniswa kwesondo: Kuqukethe amaprotheni azungeze i-90% ne-lactose encane kune-whey protein concentrate (17).
• I-hydrolyzate enamasondo: Iqukethe inani elifanayo le-lactose njenge-whey concentrate, kepha amanye amaprotheni akule powder asevele egayiwe ().

Okukhethwa kukho okungcono kakhulu kubantu abazwela i-lactose mhlawumbe yi-Whey isolation, equkethe amazinga aphansi kakhulu.

Noma kunjalo, okuqukethwe kwe-lactose kungahluka kakhulu phakathi kwemikhiqizo, futhi abantu abaningi kufanele bazame ukubona ukuthi imuphi umkhiqizo we-protein powder osebenza kangcono kubo.

Idayari protein powders icutshunguliwe ukukhipha i-lactose yabo eningi. Kodwa-ke, i-whey protein concentrate iqukethe okuningi kunama-whey isolates, okungaba yindlela engcono kubantu abazwelayo.

5. Kefir

I-Kefir isiphuzo esibilisiwe esenziwe ngokwesiko ngokungeza "okusanhlamvu kwe-kefir" kubisi lwesilwane ().

Njenge-yogurt, okusanhlamvu kwe-kefir kuqukethe amasiko aphilayo amabhaktheriya asiza ukudiliza nokugaya i-lactose ebisi.

Lokhu kusho ukuthi i-kefir ingabekezelelwa kangcono ngabantu abane-lactose ukungabekezelelani, lapho kudliwe ngobuningi obulinganiselayo.

Eqinisweni, olunye ucwaningo luthole ukuthi uma kuqhathaniswa nobisi, imikhiqizo yobisi ebilisiwe efana ne-yogurt noma i-kefir inganciphisa izimpawu zokungabekezelelani ngo-54-71% ().

I-Kefir yisiphuzo sobisi esibilile. Njengeyogathi, amagciwane akwi-kefir adiliza i-lactose, ayenze igayeke kalula.

6. Ukhilimu Olunzima

Ukhilimu wenziwa ngokuskida uketshezi olunamafutha olukhuphukela phezulu kobisi.

Okhilimu abehlukene bangaba nenani elihlukile lamafutha, kuya ngesilinganiso samafutha nobisi kumkhiqizo.

Ukhilimu osindayo umkhiqizo onamafutha aqukethe u-37% wamafutha. Leli iphesenti eliphakeme kunelamanye okhilimu abanjengohhafu nengxenye nokhilimu omncane (21).

Futhi iqukethe cishe awukho ushukela, okusho ukuthi okuqukethwe yi-lactose kuphansi kakhulu. Eqinisweni, uhhafu ounce (15 ml) kakhilimu osindayo uqukethe kuphela u-0.5 amagremu.

Ngakho-ke, amanani amancane kakhilimu osindayo ekhofi lakho noma nge-dessert yakho akufanele akubangele zinkinga.

Ukhilimu osindayo umkhiqizo onamafutha aphezulu oqukethe cishe i-lactose. Ukusebenzisa amanani amancane kakhilimu osindayo kufanele kubekezeleleke kubantu abaningi abangahambisani ne-lactose.

Okusemqoka

Ngokuphikisana nenkolelo evamile, akudingekile ukuthi abantu abangabekezeleli i-lactose bagweme yonke imikhiqizo yobisi.

Eqinisweni, eminye imikhiqizo yobisi - efana neyesi-6 okuxoxwe ngayo kulesi sihloko - ngokwemvelo iphansi ku-lactose.

Ngamanani aphakathi nendawo, kuvame ukubekezelelwa kahle ngabantu abangavumeli i-lactose.