Ukungabekezelelani kweLactose 101 - Izimbangela, Izimpawu kanye nokwelashwa

-Delile

• Kuyini ukungabekezelelani kwe-Lactose?
• Izimbangela Zokungabekezelelani Kwe-Lactose
• Ukungabekezelelani kwe-Lactose eyinhloko
• Ukungabekezelelani kwesekondari
• Ziyini Izimpawu Zokungabekezelelani Kwe-Lactose?
• Ukugwema i-Lactose Kusho ukugwema ubisi, oluphakeme kumsoco
• Yikuphi Ukudla Okuqukethe I-Lactose?
• Ukudla Kwederi Okuqukethe I-Lactose
• Ukudla Kwesinye Isikhathi Okuqukethe I-Lactose
• Amanye Amagama Obisi Olungeziwe
• Abantu Abane-Lactose Intolerance Bangakwazi Ukudla Obisi Oluthile
• Imithombo Emihle Engeyona Yobisi yeCalcium
• Ukwelashwa kwe-Lactose Intolerance
• Izithasiselo ze-enzyme
• Ukuvezwa kweLactose
• Ama-Probiotic nama-Prebiotic
• Thatha Umlayezo Wekhaya

Ukungabekezelelani kwe-Lactose kuvame kakhulu.

Eqinisweni, kucatshangwa ukuthi kuthinta cishe ama-75% wabantu emhlabeni ().

Abantu abanokungabekezelelani kwe-lactose baba nezinkinga zokugaya ukudla uma bedla ubisi, okungaba nomthelela omubi kwikhwalithi yempilo.

Kuyini ukungabekezelelani kwe-Lactose?

Ukungabekezelelani kwe-Lactose ukuphazamiseka kokugaya ukudla okubangelwa ukungakwazi ukugaya i-lactose, okuyi-carbohydrate eyinhloko emikhiqizweni yobisi.

Kungadala izimpawu ezahlukahlukene, kufaka phakathi ukuqunjelwa, uhudo kanye nokuqaqamba kwesisu.

Abantu abanokungabekezelelani kwe-lactose abenzi okwanele i-enzyme lactase, edingekayo ukugaya i-lactose.

I-enzyme ye-lactase iyadingeka ukwehlukanisa i-lactose ibe yi-glucose ne-galactose, engangena egazini futhi isetshenziselwe amandla.

Ngaphandle kwe-lactase eyanele, i-lactose ihamba emathunjini akho engagayeki futhi idale izimpawu zokugaya ukudla (,,).

I-Lactose nayo itholakala obisini lwebele, futhi cishe wonke umuntu uzalwa enekhono lokuyigaya. Kuyaqabukela kakhulu ukubona ukungabekezelelani kwe-lactose ezinganeni ezingaphansi kweminyaka emihlanu.

Njengamanje, cishe amaphesenti angama-75 omhlaba wonke awabekezelelani ne-lactose. Ubungozi buhluka kakhulu phakathi kwamazwe, njengoba kukhonjisiwe kule mephu:

Umthombo Wezithombe.

Ukungabekezelelani kwe-Lactose ukungakwazi ukugaya i-lactose, i-carbohydrate eyinhloko ebisi. Kubangelwa ukukhiqizwa okuncishisiwe kwe-enzyme lactase esiswini sakho.

Izimbangela Zokungabekezelelani Kwe-Lactose

Kunezinhlobo ezimbili eziyinhloko zokungabekezelelani kwe-lactose, ezinezimbangela ezahlukene.

Ukungabekezelelani kwe-Lactose eyinhloko

Ukungabekezelelani okuyinhloko kwe-lactose yikhona okuvame kakhulu. Kubangelwa ukwehla kokukhiqizwa kwe-lactase ngobudala, ukuze i-lactose ingangeni kahle ().

Leli fomu lokungabekezelelani kwe-lactose lingahle libangelwe izakhi zofuzo, ngoba kuvame kakhulu kwabanye abantu kunabanye.

Izifundo zabantu zilinganise ukuthi ukungabekezelelani kwe-lactose kuthinta ama-5-17% abantu baseYurophu, cishe ama-44% aseMelika kanye nama-60-80% ama-Afrika kanye nama-Asiya ().

Ukungabekezelelani kwesekondari

Ukungabekezelelani kwesibili kwe-lactose. Kubangelwa ukugula, njengesiphazamisi esiswini noma inkinga ebucayi njengesifo se-celiac. Lokhu kungenxa yokuthi ukuvuvukala odongeni lwamathumbu kungaholela ekwehleni kwesikhashana kokukhiqizwa kwe-lactase ().

Ukungabekezelelani okuyinhloko kwe-lactose kuvamile futhi kufaka phakathi ukukhiqizwa kokuncipha kwe-lactase ngeminyaka. Ukungabekezelelani kwesibili kwe-lactose kubangelwa ukuvuvukala esiswini, kulandela ukutheleleka noma isifo.

Ziyini Izimpawu Zokungabekezelelani Kwe-Lactose?

Uma kungalawulwa kahle, ukungabekezelelani kwe-lactose kungadala izinkinga ezinkulu zokugaya ukudla.

Izimpawu ezivame kakhulu yilezi (,,):

• Ukuqhakaza
• Amajaqamba esiswini
• Igesi
• Uhudo

Abanye abantu babhekana nokuphuthuma ukuya endlini yangasese, isicanucanu, ukuhlanza, ubuhlungu esiswini esingezansi nokuqunjelwa kwesinye isikhathi.

Uhudo lwenzeka ngenxa ye-lactose engadliwe emathunjini akho amancane, okwenza amanzi angene emgudwini wakho wokugaya ukudla.

Lapho isifinyelele kukholoni yakho, i-lactose ivutshelwa ngamagciwane asesiswini sakho, akha ama-fatty chain acid kanye negesi. Lokhu kubangela ukuqunjelwa, ukuqothuka kanye nobuhlungu.

Ubukhulu bezimpawu bungahluka, kuya ngokuthi ungakanani ukubekezelela i-lactose nokuthi udle kangakanani ().

Ukungabekezelelani kwe-Lactose kungadala izinkinga zokugaya ukudla. Izimpawu eziyinhloko ukuqunjelwa, igesi, amajaqamba esiswini kanye nohudo.

Ukugwema i-Lactose Kusho ukugwema ubisi, oluphakeme kumsoco

Ubisi yigama elisetshenziselwa ukuchaza ubisi noma imikhiqizo eyenziwe ngobisi.

Imikhiqizo yobisi iyimithombo enomsoco futhi ebalulekile yamaprotheni, i-calcium namavithamini afana no-A, B12 no-D ().

Le nhlanganisela yezakhamzimba ilungele amathambo akho ().

Ukubandakanya ubisi ekudleni kwakho kuxhunywe kumandla aphezulu wamaminerali amathambo, angasiza ekunciphiseni ubungozi bokuqhekeka kwamathambo njengoba ukhula (,,).

Imikhiqizo yobisi nayo ixhunyaniswe nengozi encishisiwe yohlobo lwesifo sikashukela nokukhuluphala ngokweqile (,,,).

Kodwa-ke, abantu abangabekezelelani ne-lactose bangadinga ukunciphisa noma basuse imikhiqizo yobisi ekudleni kwabo, okungenzeka baphuthelwe izakhamzimba ezithile (,,,).

Ubisi lunezakhi eziningi, futhi lungumthombo we-calcium ohamba phambili emhlabeni. Ukususa ubisi kusho ukuthi udinga ukuthola lezi zakhi zomzimba kokunye ukudla esikhundleni salokho.

Yikuphi Ukudla Okuqukethe I-Lactose?

I-Lactose itholakala ekudleni kobisi nemikhiqizo equkethe ubisi.

Ukudla Kwederi Okuqukethe I-Lactose

Imikhiqizo yobisi elandelayo iqukethe i-lactose:

• Ubisi lwenkomo (zonke izinhlobo)
• Ubisi lwezimbuzi
• Ushizi (kufaka phakathi ushizi onzima futhi othambile)
• Ukhilimu oyiqhwa
• I-yogurt
• Ibhotela

Ukudla Kwesinye Isikhathi Okuqukethe I-Lactose

Ukudla okunohlobo oluthile lobisi njengesithako nakho kungaqukatha i-lactose, kufaka phakathi:

• Ukudla okwenziwe nge-sauce enamasi, njenge-quiche
• Amabhisikidi namakhukhi
• Ushokoledi nama-confectionary, njengamaswidi abilisiwe namaswidi
• Izinkwa nezimpahla ezibhakiwe
• Amakhekhe
• Izinhlamvu zokudla kwasekuseni
• Amasobho asheshayo namasoso
• Izinyama ezicutshungulwayo, njenge-ham esinqunyiwe noma amasoseji
• Ukudla okulungele
• AmaSoso kanye nama-gravies
• Amazambane amazambane, amantongomane nama-tortillas enongiwe
• Ama-dessert kanye ne-custard

Amanye Amagama Obisi Olungeziwe

Ungahlola ukuthi ngabe umkhiqizo uqukethe ubisi ngokubheka ilebula.

Ohlwini lwezithako, ubisi olwengeziwe noma imikhiqizo yobisi ingachazwa njenge:

• Ubisi
• Okuqinile kobisi
• Ubisi oluyimpuphu
• Whey
• Amaprotheni we-Whey
• I-casein yobisi
• Amakhekhe
• Ushukela wobisi
• Ubisi lwebhotela
• Ushizi
• Ubisi olunamanzi
• Izinsalela zobisi ezomile
• Ukhilimu omuncu
• Ukugxila kwamaprotheni we-Whey
• Imikhiqizo eyenziwe ngobisi

Ungadideki uma umkhiqizo uqukethe i-lactic acid, i-lactalbumin, i-lactate noma i-casein. Lezi zithako akuzona i-lactose.

Imikhiqizo yobisi iqukethe i-lactose. Kubalulekile ukuhlola ilebula lokudla okwenziwe ukuze ubone ukuthi liqukethe i-lactose efihlekile yini.

Abantu Abane-Lactose Intolerance Bangakwazi Ukudla Obisi Oluthile

Konke ukudla kobisi kune-lactose, kepha lokhu akusho ukuthi kunemikhawulo ngokuphelele kubantu abane-lactose ukungabekezelelani.

Iningi labantu elinokungabekezelelani kwe-lactose lingabekezelela inani elincane le-lactose. Isibonelo, abanye abantu bangabekezelela inani elincane lobisi etiyeni kepha hhayi inani ongalithola endishini yokusanhlamvu.

Kucatshangwa ukuthi abantu abane-lactose ukungabekezelelani bangabekezelela kuze kufike ku-18 amagremu e-lactose, basakaze usuku lonke ().

Eqinisweni, ucwaningo lukhombisile ukuthi abantu abaningi abangabekezelelani ne-lactose bangakwazi ukubekezelela kuze kufike ku-12 gram we-lactose ngasikhathi sinye, okucishe kube inani elingu-1 inkomishi (230 ml) yobisi (,,,,,).

Ezinye izinhlobo zobisi nazo ngokwemvelo ziphansi ku-lactose lapho zidliwa ezingxenyeni zazo ezijwayelekile. Ibhotela, ngokwesibonelo liqukethe kuphela i-0.1 gram ye-lactose engxenyeni engu-20-gram.

Izinhlobo ezithile zikashizi nazo zinengxenye engaphansi kwe-1 gram ye-lactose ngokusebenza ngakunye. Lokhu kufaka phakathi i-cheddar, iSwitzerland, iColby, iMonterey Jack kanye ne-mozzarella.

Kuyathakazelisa ukuthi i-yogurt ivame ukudala izimpawu ezimbalwa kubantu abane-lactose ukungabekezelelani kunezinye izinhlobo zobisi (,,,).

Iningi labantu elinokungabekezelelani kwe-lactose lingabekezelela inani elincane le-lactose. Imikhiqizo yobisi enjengebhotela, iyogathi kanye noshizi oluthile kuvame ukubekezelelwa kangcono kunobisi.

Imithombo Emihle Engeyona Yobisi yeCalcium

Ukudla okobisi kuyimithombo emihle kakhulu ye-calcium, kodwa ukudla ubisi akubalulekile.

Kusengenzeka ukuthi ube nokudla okunempilo kakhulu ngaphandle kokudla okwenziwe ngobisi. Udinga nje ukufaka okunye ukudla okune-calcium eningi (,).

Ukudla okunconyiwe kwe-calcium ngu-1,000 mg ngosuku.

Eminye imithombo emihle engeyona yobisi ye-calcium ifaka:

• Ukudla okuqiniswe nge-calcium: Kunokudla okuningi okune-calcium, okubandakanya amajusi, izinkwa kanye nobisi okungewona obisi olufana ne-almond, soy noma ubisi lwe-oat. Nyakazisa ibhokisi ngaphambi kokusetshenziswa, ngoba i-calcium ikwazi ukuhlala phansi.
• Izinhlanzi ezibonisiwe: Izinhlanzi ezisemathinini ezinamathambo, njenge-sardine noma i-whitebait, zine-calcium eningi.
• Ukudla okuphezulu kwe-calcium: Ukudla okuningi kwezitshalo kuqukethe inani elifanele le-calcium. Kodwa-ke, le calcium ivame ukumuncwa kabi ngenxa yobukhona bezithako ezifana ne-phytate ne-oxalate.

Nalu uhlu lokudla okungenayo i-lactose okuphezulu ku-calcium engatholakali:

• Ubisi olungenalo ubisi oluqinisiwe: 300 mg calcium ku-8 oz (240 ml) ekhonzayo
• Ijusi yezithelo noma yemifino eqinisiwe: 300 mg calcium ku-8 oz (240 ml) ekhonzayo
• I-tofu eqinisiwe: 200 mg calcium enkomishini engu-1/2 ekhonzayo
• Imifino ye-collard ephekiwe: 200 mg we-calcium enkomishini engu-1/2 ekhonzayo
• Amakhiwane omisiwe: 100 mg calcium kumakhiwane amahlanu
• Kale: 100 mg calcium enkomishini engu-1/2 ekhonzayo
• Broccoli: 100 mg calcium enkomishini engu-1/2 ekhonzayo
• AmaSoya: 100 mg calcium enkomishini engu-1/2 ekhonzayo
• I-Tempeh: 75 mg calcium enkomishini engu-1/2 ekhonzayo
• Imvuthuluka ephekiwe noma imifino yesinaphi: 75 mg calcium enkomishini engu-1/2 ekhonzayo
• Ibhotela le-almond: 75 mg calcium kuma-2 Tbsp
• UTahini: 75 mg calcium kuma-2 Tbsp

Uma ususa ubisi ekudleni kwakho, udinga ukumiselela ngemithombo efanelekile ye-calcium.

Ukwelashwa kwe-Lactose Intolerance

Uma ungafuni ukuyeka ubisi, khona-ke kukhona izindlela ezimbalwa zokwelapha ezingokwemvelo ezingasiza.

Izithasiselo ze-enzyme

Kungenzeka ukuthenga ama-enzyme ukusiza ukugaya i-lactose. Lawa ngamathebulethi owagwinyayo noma owadonsa owengeza kokudla naseziphuzweni.

Kodwa-ke, ukusebenza kwale mikhiqizo kubonakala kuyehluka kuye ngomuntu (,,,,,,,,).

Noma kunjalo, izengezo ze-enzyme ye-lactase ingasebenza kakhulu kwabanye abantu.

Ucwaningo oluthile luhlolisise imiphumela yezinhlobo ezintathu ezahlukahlukene zokufakwa kwe-lactase kubantu abangavumeli i-lactose abathathe amagremu angama-20 noma ama-50 e-lactose ().

Uma kuqhathaniswa ne-placebo, zonke izithako ezintathu ze-lactase zithuthukise izimpawu lapho zithathwa ngamagremu angama-20 e-lactose.

Kodwa-ke, bezingasebenzi kumthamo ophakeme wama-50 amagremu we-lactose.

Ukuvezwa kweLactose

Uma ungabekezelelani ne-lactose, ukufaka i-lactose njalo ekudleni kwakho kungasiza umzimba wakho ukuzivumelanisa nayo ().

Kuze kube manje, izifundo kulokhu zimbalwa futhi ziphakathi kakhulu, kepha izifundo zokuqala zibonise imiphumela emihle (,,).

Kwisifundo esisodwa esincane, abantu abayisishiyagalolunye abangabekezeleli i-lactose babone ukwanda okuphindwe kathathu ekukhiqizeni kwabo i-lactase ngemuva kwezinsuku eziyi-16 zokudla i-lactose ().

Izilingo ezinzima ngokwengeziwe ziyadingeka ngaphambi kokuba kwenziwe izincomo ezicacile, kepha kungenzeka isitimela isisu sakho ukubekezelela i-lactose.

Ama-Probiotic nama-Prebiotic

Ama-Probiotic yizilwanyana ezincane ezihlinzeka ngezinzuzo zezempilo lapho zisetshenziswa ().

Ama-prebiotic yizinhlobo ze-fiber ezisebenza njengokudla kwala magciwane.Bondla amabhaktheriya alusizo osuvele unawo emathunjini akho, ukuze achume.

Kokubili ama-probiotic kanye nama-prebiotic akhonjisiwe ukunciphisa izimpawu zokungabekezelelani kwe-lactose, yize izifundo eziningi kuze kube manje bezincane (,,).

Ezinye izinhlobo zama-probiotic kanye nama-prebiotic angasebenza kakhulu kunezinye kubantu abane-lactose intolerance ().

Kucatshangwa ukuthi elinye lama-probiotiki azuzisa kakhulu I-Bifidobacteria, evame ukutholakala kuma-probiotic yogurts kanye nama-supplements (,).

Kunezindlela eziningana zokunciphisa ukungabekezelelani kwe-lactose, kufaka phakathi izithasiselo ze-enzyme, ukuvezwa kwe-lactose nokudla ama-probiotic noma ama-prebiotic.

Thatha Umlayezo Wekhaya

Ukususa ubisi ekudleni kwakho kungasho ukuthi ulahlekelwe izakhi zomzimba ezibalulekile. Kodwa-ke, akudingekile ngaso sonke isikhathi ukugwema ngokuphelele ubisi uma ungabekezelelani ne-lactose.

Iningi labantu elinokungabekezelelani kwe-lactose lingakwazi ukubekezelela amanani amancane obisi.

Uma udinga ukususa ubisi ngokuphelele, kungenzeka ngokuphelele ukuthi ube nokudla okunempilo nokulinganayo ngaphandle kwalo.

Vele uqiniseke ukuthi ufaka eminye imithombo ye-calcium ukuthola konke okudingayo.