Menyu yamagilateni opanda lactose kuti muchepetse kunenepa
Zamkati
- Momwe mungachotsere gluten pazakudya
- Momwe mungachotsere lactose pazakudya
- Kuchotsa lactose ndi gluten kumatha kunenepa
Kudya zakudya zopanda thanzi komanso zopanda lactose kungakuthandizeni kuti muchepetse thupi chifukwa mankhwalawa amachititsa kuphulika, kuchepa kwa chakudya komanso kuchuluka kwa mpweya. Kuphatikiza apo, kuchotsa zakudya monga mkaka ndi buledi muzakudya kumachepetsanso zopatsa mphamvu m'zakudya motero kumathandizira kuonda.
Komabe, kwa olekerera a lactose komanso anthu omwe ali ndi chidwi chokhudzidwa ndi gluteni, kusintha kwa kuphulika ndi zizindikiritso zamagesi pamene zakudyazo zimachotsedwa pachakudyacho sizimachedwa. Kuphatikiza apo, kuyamwa kwa mavitamini ndi mchere, chifukwa chakuchepa kwamatumbo kwamatenda kumathandizira kwambiri kukhala ndi moyo wabwino komanso wathanzi kwakanthawi komanso kwakanthawi.
Tebulo lotsatirali likuwonetsa chitsanzo cha mndandanda wamasiku atatu wazakudya zopanda thanzi komanso zopanda lactose.
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | Mkaka wa amondi wokhala ndi mkate wowuma wa mbatata | Msuzi yogurt ndi phala la oatmeal | Phala lophika |
| Zakudya zoziziritsa kukhosi m'mawa | 1 apulo + 2 mabokosi | Green kale, lalanje ndi madzi a nkhaka | 1 peyala + 5 opanga mpunga |
| Chakudya chamadzulo | Chifuwa cha nkhuku ndi msuzi wa phwetekere + 4 col ya msuzi wa mpunga + 2 col wa supu ya nyemba + saladi wobiriwira | 1 chidutswa cha nsomba yokazinga + 2 mbatata yophika + saladi wa masamba | Meatballs mu msuzi wa phwetekere + pasitala wopanda gilateni + saladi wa kabichi wolukidwa |
| Chakudya chamasana | Yogira yogaya + ophwanya mpunga 10 | Mkaka wa amondi, nthochi, apulo ndi mavitamini a fulakesi | 1 chikho cha mkaka wa soya + kagawo kamodzi ka keke wopanda gluten |
Kuphatikiza apo, kuti muchepetse kuchepa thupi ndikofunikira kuwonjezera kudya zakudya zopatsa mphamvu, zipatso ndi ndiwo zamasamba, kuphatikiza pakuchita zolimbitsa thupi osachepera katatu pamlungu.
Momwe mungachotsere gluten pazakudya
Kuchotsa gilateni pazakudya, munthu ayenera kupewa kudya zakudya zokhala ndi tirigu, balere kapena rye, monga buledi, mikate, pasitala, mabisiketi ndi ma pie.
M'malo mwa ufa wa tirigu, womwe ndi gwero lalikulu la gluteni pazakudya, ufa wa mpunga, wowuma wa mbatata ndi wowuma zitha kugwiritsidwa ntchito popanga mikate ndi mikate, mwachitsanzo, kapena kugula macaroni ndi mabisiketi opanda gluteni. Onani mndandanda wonse wazakudya zomwe zili ndi gluten.
Momwe mungachotsere lactose pazakudya
Kuchotsa lactose pazakudya, munthu ayenera kupewa kumwa mkaka wa nyama ndi zotengera zake, posankha kugula zophika zamasamba, monga soya ndi mkaka wa amondi, kapena mkaka wopanda lactose.
Kuphatikiza apo, yoghurts ndi tchizi tomwe timapanga soya monga tofu zitha kudyedwa, ndipo ma yoghurt ambiri opangidwa ndi mkaka amakhalanso ndi ma lactose ochepa.
Kuchotsa lactose ndi gluten kumatha kunenepa
Kuchotsa lactose ndi gluteni kumatha kulemera chifukwa ngakhale kuchotsa giluteni ndi lactose pazakudya kumafunikirabe kudya wathanzi, zipatso zambiri, ndiwo zamasamba ndi fiber, komanso shuga ndi mafuta ochepa kuti muchepetse thupi.
Kupewa gilateni ndi lactose kumatha kupereka lingaliro loti kuchepa thupi kumabwera mosavutikira, zomwe sizowona, chifukwa ndikofunikira kupitiliza kuchita masewera olimbitsa thupi ndikupewa zakudya zopangidwa, chakudya chofulumira komanso nyama zamafuta kuti muchepetse kunenepa.
Onani maupangiri ena amomwe mungadye wopanda mchere muvidiyo yotsatirayi.
Kuti muchepetse thupi popanda kudzipereka, onani malangizo 5 osavuta kuti muchepetse kunenepa ndikuchepetsa.
Kuchuluka
Zipatso zokonda monga kuthamanga kwa magazi
