Zakudya Zakudya Zamakaka 6 Zomwe Mwachilengedwe Zimakhala Zochepa mu Lactose

Zamkati

• Kodi Lactose Kusagwirizana Ndi Chiyani?
• 1. Batala
• 2. Tchizi Lolimba
• 3. Yogawanitsa Mapuloteni
• 4. Mitundu Ina Ya Mapuloteni A mkaka
• 5. Kefir
• 6. Kirimu Wolemera
• Mfundo Yofunika Kwambiri

Anthu omwe amadwala lactose nthawi zambiri amapewa kudya mkaka.

Izi ndichifukwa choti ali ndi nkhawa kuti mkaka ungayambitse zovuta zomwe zingakhale zosafunikira komanso zochititsa manyazi.

Komabe, zakudya za mkaka ndizopatsa thanzi kwambiri, ndipo sizinthu zonse zomwe zili ndi lactose yambiri.

Nkhaniyi ikufufuza zakudya 6 za mkaka zomwe zili ndi lactose yochepa.

Kodi Lactose Kusagwirizana Ndi Chiyani?

Kusalolera kwa Lactose ndimavuto ofala am'mimba. M'malo mwake, zimakhudza pafupifupi 75% ya anthu padziko lapansi ().

Chosangalatsa ndichakuti, ndichofala kwambiri ku Asia ndi South America, koma ndizofala kwambiri kumadera akumadzulo ngati North America, Europe ndi Australia ().

Omwe ali nawo alibe michere yokwanira yotchedwa lactase. Wopangidwa m'matumbo mwanu, lactase imafunika kuti muwononge lactose, shuga wamkulu wopezeka mkaka.

Popanda lactase, lactose imatha kudutsa m'matumbo osadetsedwa ndipo imatha kuyambitsa zizindikilo zosasangalatsa monga nseru, kupweteka, mpweya, kuphulika ndi kutsegula m'mimba ().

Kuopa kupanga izi kumatha kupangitsa anthu omwe ali ndi vutoli kupewa zakudya zomwe zimakhala ndi lactose, monga zopangira mkaka.

Komabe, izi sizofunikira nthawi zonse, popeza sizakudya zonse za mkaka zomwe zimakhala ndi lactose yokwanira yoyambitsa mavuto kwa anthu omwe ali ndi tsankho.

M'malo mwake, zimaganiziridwa kuti anthu ambiri omwe ali ndi tsankho amatha kudya mpaka magalamu a 12 a lactose nthawi imodzi osazindikira chilichonse ().

Kuzindikira izi, magalamu 12 ndi kuchuluka komwe kumapezeka mkaka umodzi (230 ml) wa mkaka.

Kuphatikiza apo, zakudya zina zamkaka ndizochepa mu lactose. M'munsimu muli 6 mwa iwo.

1. Batala

Batala ndi mkaka wopangidwa ndi mafuta ochuluka kwambiri omwe amapangidwa ndi kukhetsa kirimu kapena mkaka kuti ulekanitse mafuta ake olimba ndi zinthu zamadzimadzi.

Chomaliza chimakhala ndi mafuta pafupifupi 80%, chifukwa gawo lamadzi la mkaka, lomwe lili ndi lactose yonse, limachotsedwa pokonza (4).

Izi zikutanthauza kuti lactose ya batala ndiyotsika kwenikweni. M'malo mwake, mafuta olemera magalamu 100 ali ndi ma gramu 0.1 okha.

Kuchepetsa izi sikungayambitse mavuto, ngakhale mutakhala osalolera ().

Ngati muli ndi nkhawa, ndikofunikira kudziwa kuti batala wopangidwa ndi zinthu zopangidwa ndi mkaka wofufumitsa komanso batala wofotokozedwayo amakhala ndi lactose yocheperako kuposa batala wokhazikika.

Chifukwa chake pokhapokha mutakhala ndi chifukwa china chopewa batala, dzenjani kufalikira kopanda mkaka.

Batala ndi mkaka wopangidwa ndi mafuta ambiri omwe mumakhala zochepa zokha za lactose. Izi zikutanthauza kuti nthawi zambiri zimakhala bwino kuphatikiza pazakudya zanu ngati muli ndi vuto losagwirizana ndi lactose.

2. Tchizi Lolimba

Tchizi amapangidwa powonjezera mabakiteriya kapena asidi mkaka kenako ndikulekanitsa zitsamba zomwe zimapanga whey.

Popeza kuti lactose mumkaka amapezeka mu whey, ambiri amachotsedwa mukamapangidwa tchizi.

Komabe, kuchuluka komwe kumapezeka mu tchizi kumatha kusiyanasiyana, ndipo tchizi wokhala ndi zotsika kwambiri ndi omwe amakhala okhalitsa kwambiri.

Izi ndichifukwa choti mabakiteriya omwe ali mu tchizi amatha kuwononga lactose yotsalayo, ndikutsitsa zomwe zili. Tchizi tikakalamba, lactose imathyoledwa ndi mabakiteriya ().

Izi zikutanthauza kuti tchizi chokalamba, cholimba nthawi zambiri chimakhala chotsika kwambiri mu lactose. Mwachitsanzo, ma ola 3.5 (100 magalamu) a tchizi cha cheddar amangokhala ndi zochepa chabe (6).

Tchizi tomwe mulibe lactose ndi monga Parmesan, Swiss ndi cheddar. Magawo ochepa amtunduwu amatha kuloledwa ndi anthu omwe ali ndi tsankho la lactose (6, 7, 8,).

Tchizi tomwe timakhala tambiri mu lactose timaphatikizapo kufalikira kwa tchizi, tchizi tofewa ngati Brie kapena Camembert, kanyumba tchizi ndi mozzarella.

Kuphatikiza apo, ngakhale tchizi tina tating'onoting'ono tating'onoting'ono tating'onoting'ono tating'onoting'ono tating'onoting'ono tating'onoting'ono tating'onoting'ono ting'onoting'ono, chifukwa timakhala ndi magalamu osachepera 12 a lactose.

Kuchuluka kwa lactose kumatha kusiyanasiyana pakati pa tchizi. Mwambiri, tchizi zomwe zakhala zaka zambiri, monga cheddar, Parmesan ndi Switzerland, zimakhala zochepa.

3. Yogawanitsa Mapuloteni

Anthu omwe ali ndi tsankho pakati pa lactose nthawi zambiri amapeza yogurt kukhala yosavuta kugaya kuposa mkaka (,,).

Izi ndichifukwa choti ma yogurti ambiri amakhala ndi mabakiteriya amoyo omwe angathandize kuwononga lactose, chifukwa chake mulibe zochuluka zodzipukusa (,,).

Mwachitsanzo, kafukufuku wina adayerekezera momwe lactose idadyera bwino mutamwa mkaka ndikumwa yogurt ().

Zinapeza kuti anthu omwe ali ndi vuto losagwirizana ndi lactose akamadya yogurt, amatha kugaya lactose yochulukirapo ya 66% kuposa momwe amamwe mkaka.

Yogurt idayambitsanso zochepa, pomwe ndi 20% yokha ya anthu omwe amafotokoza zakumwa m'mimba atadya yogurt, poyerekeza ndi 80% atamwa mkaka ().

Ndibwino kuti mufufuze ma yogurts olembedwa kuti "maantibiotiki," zomwe zikutanthauza kuti ali ndi zikhalidwe za mabakiteriya. Ma Yogurts omwe amathiridwa mafuta, omwe amapha mabakiteriya, mwina sangaloledwe ().

Kuphatikiza apo, ma yogurt onenepa kwambiri komanso osakanikirana ngati yoghurt achi Greek ndi achi Greek atha kukhala chisankho chabwino kwa anthu omwe ali ndi tsankho la lactose.

Izi ndichifukwa choti ma yogurt amafuta amakhala ndi mafuta ambiri komanso ma Whey ochepa kuposa ma yogurts ochepa mafuta.

Ma yogurts achi Greek ndi Greek amakhalanso otsika mu lactose chifukwa amasokonekera pokonza. Izi zimachotsa Whey yochulukirapo, kuwapangitsa kukhala ocheperako mu lactose.

Anthu osalolera a Lactose nthawi zambiri amapeza yogurt kukhala yosavuta kugaya kuposa mkaka. Yogurt yabwino kwambiri kwa anthu omwe ali ndi tsankho pakati pa lactose ndi mafuta odzaza mafuta, omwe amakhala ndi zikhalidwe za bakiteriya.

4. Mitundu Ina Ya Mapuloteni A mkaka

Kusankha ufa wamapuloteni kumatha kukhala kovuta kwa iwo omwe ali ndi vuto la lactose.

Izi ndichifukwa choti ma protein a ufa nthawi zambiri amapangidwa kuchokera ku mapuloteni omwe ali mumkaka wama Whey, womwe umakhala ndi mkaka wa lactose, womwe umakhala mkaka.

Komabe, kuchuluka komwe kumapezeka mu whey protein powders kumatha kusiyanasiyana, kutengera momwe Whey amapangidwira.

Pali mitundu itatu yayikulu ya whey protein powder:

• Maganizo a Whey: Muli mapuloteni ozungulira 79-80% komanso pang'ono lactose (16).
• Kupatula Whey: Muli mozungulira 90% mapuloteni komanso ochepera lactose kuposa whey protein concentrate (17).
• Whey kusungunula madzi: Muli kuchuluka kwa lactose wofanana ndi ma whey osakanikirana, koma mapuloteni ena mu ufawu adakumbidwa kale ().

Chosankha chabwino kwa anthu omwe ali ndi vuto la lactose mwina ndi Whey olekanitsidwa, womwe uli ndi magawo otsika kwambiri.

Komabe, zomwe zili ndi lactose zimatha kusiyanasiyana pakati pama brand, ndipo anthu ambiri amayenera kuyesa kuti awone mtundu wa protein ya ufa yomwe imagwira ntchito bwino kwa iwo.

Mapuloteni a diary adakonzedwa kuti achotse lactose wawo wambiri. Komabe, whey protein concentrate imakhala ndi zambiri kuposa ma Whey isolates, omwe atha kukhala chisankho chabwino kwa anthu osazindikira.

5. Kefir

Kefir ndi chakumwa chotupitsa chomwe mwachikhalidwe chimapangidwa powonjezera "mbewu za kefir" mkaka wa nyama ().

Monga yogurt, tirigu wa kefir amakhala ndi zikhalidwe za mabakiteriya omwe amathandizira kuwononga ndi kugaya lactose mkaka.

Izi zikutanthauza kuti kefir imatha kulekerera bwino anthu omwe ali ndi tsankho la lactose, akamadya pang'ono.

M'malo mwake, kafukufuku wina adapeza kuti poyerekeza ndi mkaka, zopangidwa ndi mkaka zofufumitsa monga yogurt kapena kefir zitha kuchepetsa zisonyezo zakusalolera ndi 54-71% ().

Kefir ndi chakumwa chotentha cha mkaka. Monga yogurt, mabakiteriya mu kefir amawononga lactose, ndikupangitsa kuti idyeke kwambiri.

6. Kirimu Wolemera

Kirimu amapangidwa mwakungoyala mafuta amadzimadzi omwe amakwera pamwamba pa mkaka.

Mafuta osiyanasiyana amatha kukhala ndi mafuta osiyanasiyana, kutengera kuchuluka kwa mafuta ndi mkaka womwe umatulutsidwa.

Zakudya zonona ndizopangira mafuta kwambiri zomwe zimakhala ndi mafuta pafupifupi 37%. Izi ndi zochulukirapo kuposa zamtundu wina monga theka ndi theka ndi zonona zochepa (21).

Mulinso shuga wopanda chilichonse, zomwe zikutanthauza kuti zomwe zili ndi lactose ndizotsika kwambiri. M'malo mwake, theka la mafuta (15 ml) a kirimu cholemera mumangokhala pafupifupi 0,5 magalamu.

Chifukwa chake, zonona zochepa mu khofi wanu kapena ndi mchere wanu siziyenera kukuvutitsani.

Zakudya zonona kwambiri ndizopangidwa ndi mafuta ambiri omwe mulibe lactose. Kugwiritsa ntchito kirimu cholemera pang'ono kuyenera kukhala kololeka kwa anthu ambiri omwe alibe lactose.

Mfundo Yofunika Kwambiri

Mosiyana ndi zomwe ambiri amakhulupirira, sikofunikira kuti anthu omwe ali ndi vuto la lactose apewe zinthu zonse za mkaka.

M'malo mwake, zinthu zina zamkaka - monga 6 zomwe zafotokozedwa munkhaniyi - mwachilengedwe zimakhala ndi lactose.

Mochuluka pang'ono, nthawi zambiri amalekerera ndi anthu omwe sagwirizane ndi lactose.