Ukudla okungabekezelelani ne-lactose
-Delile
- Imenyu yokudla yokungabekezelelani kwe-lactose
- Yikuphi ukudla okufanele ukugweme
- Ungakubuyisela kanjani esikhundleni sokushoda kwe-calcium
Ukudla okungabekezelelani kwe-lactose kusekelwe ekunciphiseni ukusetshenziswa noma ngaphandle kokudla okuqukethe i-lactose, njengobisi nemikhiqizo yobisi. Ukungabekezelelani kwe-Lactose kuyehluka kuye ngomuntu nomuntu, ngakho-ke akudingekile ngaso sonke isikhathi ukukhawulela lokhu kudla ngokuphelele.
Lokhu kungabekezelelani kubonakala ngokungakwazi komuntu ukugaya i-lactose, okuwushukela okhona obisini, ngenxa yokwehla noma ukungabikho kwe-enzyme lactase emathunjini amancane. Le enzyme inomsebenzi wokuguqula i-lactose ibe ushukela olula ozongena emathunjini.
Ngakho-ke, i-lactose ifinyelela emathunjini amakhulu ngaphandle koshintsho futhi ivutshelwa ngamagciwane akukholoni, ikhuthaza ukwanda kokukhiqizwa kwegesi, isifo sohudo, i-distension nobuhlungu besisu.
Imenyu yokudla yokungabekezelelani kwe-lactose
Ithebula elilandelayo libonisa imenyu yezinsuku ezintathu yokudla okungenayo i-lactose:
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | Ama-2 oat namabhanana ama-pancake anejamu yezithelo noma ibhotela lamantongomane + 1/2 inkomishi isithelo esisikiwe + 1 ingilazi yejusi le-orange | 1 inkomishi yegranola enobisi lwe-alimondi + 1/2 ubhanana uthathe izingcezu + 2 wezipuni zerayisi | I-omelet engu-1 enesipinashi + 1 ingilazi yejusi ye-sitrobheli nesipuni esingu-1 semvubelo kabhiya |
| Isidlo sasekuseni | Ukotapeya smoothie nobhanana nobisi lukakhukhunathi + isipuni esingu-1 semvubelo kabhiya | 1 inkomishi ye-gelatin + 30 amagremu wezithelo ezomisiwe | Ibhanana eli-1 elicubuziwe elinamantongomane nembewu ye-chia |
| Isidlo sasemini sasemini | 1 inkukhu yenkukhu + 1/2 indebe yelayisi + 1 inkomishi ye-broccoli enezinqathe + 1 ithisipuni lamafutha omnqumo + izingcezu ezimbili zikaphayinaphu | Izipuni eziyi-4 zenyama yenkomo elungiswe ngotamatisi wemvelo + 1 inkomishi ye-pasta + 1 inkomishi yesaladi yesaladi enezinqathe + 1 ithisipuni lamafutha omnqumo + 1 ipheya | 90 amagremu esalmoni egosiwe + amazambane ama-2 + 1 inkomishi yesaladi yesipinashi enamantongomane ama-5, enongwe ngamafutha omnqumo, uviniga nolamula |
| Isidlo sasemini | 1 ucezu lwekhekhe, olulungiswe ngezithako zobisi | I-apula eli-1 lisikiwe laba yizicucu nge-1 isipuni sebhotela lamantongomane | I-1/2 inkomishi yama-oats agingqiwe ngobisi lukakhukhunathi, isinamoni elilodwa kanye nesipuni esingu-1 sembewu yesesame |
Inani elifakiwe kwimenyu liyahluka ngokuya ngeminyaka, ubulili, ukuzivocavoca umzimba futhi uma umuntu enanoma yisiphi isifo esihambisanayo, ngakho-ke, okuhle kubalulekile ukuxhumana nodokotela wezokudla ukuze kwenziwe ukuhlolwa okuphelele kanye nohlelo lokudla olwanele kuchazwe izidingo.
Lapho kutholakala ukuxilongwa kwe-lactose ukungabekezelelani, ubisi, iyogathi kanye noshizi kufanele kungafakwa izinyanga ezi-3. Ngemuva kwalesi sikhathi, kungenzeka ukuthi kudliwe i-yogurt noshizi futhi, eyodwa ngesikhathi, bese ubheka ukuthi ngabe zikhona yini izimpawu zokungabekezelelani futhi, uma zingaveli, kungenzeka ukukufaka lokhu kudla futhi ekudleni kwansuku zonke.
Bona amathiphu amaningi wokuthi yini ongayidla ku-lactose ukungabekezelelani:
Yikuphi ukudla okufanele ukugweme
Ukwelashwa kokungabekezelelani kwe-lactose kudinga ushintsho ekudleni komuntu, futhi kufanele kube nokwehla ekudleni kokudla okuqukethe i-lactose, njengobisi, ibhotela, ubisi olujiyile, ukhilimu omuncu, ushizi, iyogathi, amaprotheni e-whey, phakathi kwabanye. Ngaphezu kwalokho, kubalulekile ukufunda imininingwane yokudla okunempilo yakho konke ukudla, njengoba amanye amakhukhi, izinkwa nososo nakho kune-lactose. Bheka uhlu oluphelele lokudla kwe-lactose.
Ngokuya ngezinga lokubekezelelana komuntu, imikhiqizo yobisi ebilisiwe, efana neyogathi noma ezinye ushizi, ingabekezelelwa kahle uma idliwe ngamanani amancane, ngakho-ke ukudla kungahluka kuye ngomuntu nomuntu.
Ngaphezu kwalokho, kunemikhiqizo ethile yobisi emakethe, ecutshungulwa ngezimboni, engenayo i-lactose ekwakhiweni kwayo futhi, ngakho-ke, ingadliwa ngabantu abangabekezeleli lo shukela, kubalulekile ukubona ilebuli yokudla okunempilo, okufanele kukhombisa ukuthi ngumkhiqizo "ongenayo i-lactose".
Kungenzeka futhi ukuthenga izidakamizwa eziqukethe i-lactase ekhemisi, njengeLactosil noma iLacday, futhi kunconywa ukuthatha iphilisi elilodwa ngaphambi kokudla noma yikuphi ukudla, isidlo noma isidakamizwa esine-lactose, lokhu kuzokuvumela ukuthi ugaye i-lactose futhi uvimbele ukuvela kwezimpawu ezihambisanayo. Funda ngamanye amakhambi asetshenziselwa ukungabekezelelani kwe-lactose.
Ungakubuyisela kanjani esikhundleni sokushoda kwe-calcium
Ukwehla kokudla kokudla okune-lactose kungadala ukuthi umuntu adle izithasiselo ze-calcium nevithamini D. Kubalulekile futhi ukufaka eminye imithombo yokudla ye-calcium nevithamini D okungeyona yobisi ukugwema ukushoda kwalezi zakhamzimba, futhi kufanele kufakwe ama-almonds okudla, isipinashi, i-tofu, amakinati, imvubelo ye-brewer, i-broccoli, i-chard, i-orange, i-papaya, ubhanana, izaqathe, i-salmon, ama-sardine, ithanga, ama-oysters, ngaphakathi kokunye ukudla.
Kuyanconywa futhi ukuthi esikhundleni sobisi lwenkomo ufake iziphuzo zemifino, nazo eziwumthombo omuhle we-calcium, futhi i-oat, irayisi, isoya, ama-alimondi noma ubisi lukakhukhunathi kungadliwa. I-yogurt ingafakwa esikhundleni se-yoghurt yesoya, yenziwe yangasebenzi noma yenziwa ekhaya ngobisi lwe-alimondi noma lukakhukhunathi.
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