Thola ukuthi ingakanani i-lactose ekudleni
-Delile
- Ithebula le-lactose ekudleni
- Uma ungabekezelelani ne-lactose, bukela le vidiyo kusazi sakho sokudla manje:
Ukwazi ukuthi i-lactose ingakanani ekudleni, uma kwenzeka ukungabekezelelani kwe-lactose, kusiza ukuvimbela ukuvela kwezimpawu, ezinjenge-cramp noma igesi. Lokhu kungenxa yokuthi, ezimweni eziningi, kungenzeka ukuthi kudliwe ukudla okuqukethe cishe amagremu ayi-10 e-lactose ngaphandle kokuthi izimpawu ziqine kakhulu.
Ngale ndlela, kulula ukwenza ukudla nge-lactose encane, ukwazi ukuthi yikuphi ukudla okubekezelelekayo futhi okufanele kugwenywe ngokuphelele.
Kodwa-ke, ukukhokhela isidingo esengeziwe se-calcium, ngenxa yokuvinjelwa kokudla kwe-lactose, bheka uhlu lokudla okune-calcium ngaphandle kobisi.
Ukudla Okufanele Kugwenywe
Ukudla okungadliwa ngamanani amancaneIthebula le-lactose ekudleni
Ithebula elilandelayo libala inani elilinganisiwe le-lactose ekudleni okuvame kakhulu kobisi, ukuze kube lula ukwazi ukuthi ikuphi ukudla okufanele kukugwebe nokuthi yikuphi okungadliwa, noma ngabe kukancane.
| Ukudla okune-lactose eningi (okufanele kugwenywe) | |
| Ukudla (100 g) | Inani le-lactose (g) |
| Whey Amaphrotheni | 75 |
| Ubisi oluncibilikisiwe olusikiwe | 17,7 |
| Ubisi oluphelele | 14,7 |
| Ushizi waseFiladelphia onamakha | 6,4 |
| Ubisi lwenkomo lonke | 6,3 |
| Ubisi lwenkomo olusikiwe | 5,0 |
| I-yoghurt yemvelo | 5,0 |
| Ushizi kaCheddar | 4,9 |
| I-sauce emhlophe (bechamel) | 4,7 |
| Ubisi lukashokoledi | 4,5 |
| Ubisi lwembuzi lonke | 3,7 |
| Ukudla okuncane kwe-lactose (engadliwa ngamanani amancane) | |
| Ukudla (100 g) | Inani le-lactose (g) |
| Isinkwa sesinkwa | 0,1 |
| Okusanhlamvu muesli | 0,3 |
| Ikhukhi elinoshokoledi chips | 0,6 |
| Uhlobo lukabhisikidi lukaMaria | 0,8 |
| Ibhotela | 1,0 |
| Isilondolozi esinezinto | 1,8 |
| I-Cottage shizi | 1,9 |
| Ushizi wePhiladelphia | 2,5 |
| Ushizi weRicotta | 2,0 |
| Ushizi weMozzarella | 3,0 |
Ithiphu enhle yokwehlisa izimpawu zokungabekezelelani kwe-lactose ukusebenzisa ukudla okudlayo nge-lactose eningi, kanye nokunye ukudla ngaphandle kwe-lactose. Ngakho-ke, i-lactose ayigxili kakhulu futhi ukuxhumana namathumbu kuncane, ngakho-ke kungenzeka kungabi bikho buhlungu noma ukwakheka kwegesi.
I-Lactose ikhona kuzo zonke izinhlobo zobisi futhi, ngakho-ke, akunconywa ukufaka ubisi lwenkomo ngolunye uhlobo lobisi, njengembuzi, isibonelo. Kodwa-ke, isoya, ilayisi, i-almond, i-quinoa noma iziphuzo ze-oat, yize zaziwa kakhulu ngokuthi "ubisi", azinayo i-lactose futhi ziyizindlela ezinhle kulabo abanokungabekezelelani kwe-lactose.
Uma ungabekezelelani ne-lactose, bukela le vidiyo kusazi sakho sokudla manje:
Kepha uma ungakaqiniseki ukuthi unokungabekezelelani kwe-lactose funda le ndatshana: Ungazi kanjani ukuthi ngabe ukungabekezelelani kwe-lactose.
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