Kusagwirizana kwa Lactose 101 - Zoyambitsa, Zizindikiro ndi Chithandizo

Zamkati

• Kodi Lactose Kusagwirizana Ndi Chiyani?
• Zomwe Zimayambitsa Kulekerera kwa Lactose
• Kusagwirizana kwa Lactose Yoyamba
• Kusagwirizana kwa Lactose Kwachiwiri
• Kodi Zizindikiro za Kusagwirizana kwa Lactose Ndi Ziti?
• Kupewa Lactose Kutanthauza Kupewa Mkaka, Omwe Ali Ndi Zakudya Zambiri
• Ndi Zakudya Ziti Zili Ndi Lactose?
• Zakudya Za Mkaka Zomwe Zili ndi Lactose
• Zakudya Zomwe Nthawi Zina Zimakhala ndi Lactose
• Mayina Ena Omwe Akuwonjezera Mkaka
• Anthu Omwe Ali Ndi Lactose Kusagwirizana Atha Kudya Mkaka Wina
• Magwero Abwino Osakhala Amkaka a calcium
• Mankhwala a Lactose Intolerance
• Zowonjezera ma enzyme
• Kuwonetsera kwa Lactose
• Probiotic ndi Prebiotic
• Tengani Uthenga Wanyumba

Kusalolera kwa lactose ndikofala kwambiri.

M'malo mwake, akuganiza kuti angakhudze pafupifupi 75% ya anthu padziko lapansi ().

Anthu omwe ali ndi vuto losagwirizana ndi lactose amakumana ndi mavuto am'mimba akamadya mkaka, zomwe zimawononga moyo.

Kodi Lactose Kusagwirizana Ndi Chiyani?

Kusalolera kwa Lactose ndimatenda am'mimba omwe amadza chifukwa cholephera kugaya lactose, chakudya chachikulu mumkaka.

Zimatha kuyambitsa zizindikilo zosiyanasiyana, kuphatikiza kuphulika, kutsegula m'mimba komanso kukokana m'mimba.

Anthu omwe ali ndi vuto lodana ndi lactose samapanga mavitamini a lactase okwanira, omwe amafunikira kupukusa lactose.

Mavitamini a lactase amafunika kuti lactose ikhale shuga ndi galactose, yomwe imatha kulowa m'magazi ndikugwiritsa ntchito mphamvu.

Popanda lactase yokwanira, lactose imayenda m'matumbo osagayidwa ndipo imayambitsa matenda am'mimba (,,).

Lactose imapezekanso mkaka wa m'mawere, ndipo pafupifupi aliyense amabadwa ali ndi kuthekera kokugaya. Ndizosowa kwambiri kuwona kusagwirizana kwa lactose mwa ana osakwana zaka zisanu.

Pakadali pano, pafupifupi 75% ya anthu padziko lapansi ndi lactose osalolera. Chiwopsezo chimasiyanasiyana kwambiri pakati pa mayiko, monga zikuwonetsedwa pamapu awa:

Chithunzi Chajambula.

Kulekerera kwa Lactose ndikulephera kugaya lactose, chakudya chachikulu mumkaka. Zimayambitsidwa ndi kuchepa kwa michere ya lactase m'matumbo mwanu.

Zomwe Zimayambitsa Kulekerera kwa Lactose

Pali mitundu iwiri ikuluikulu yolekerera lactose, yomwe imayambitsa zifukwa zosiyanasiyana.

Kusagwirizana kwa Lactose Yoyamba

Kusalolera kwapadera kwa lactose ndikofala kwambiri. Zimayambitsidwa ndi kuchepa kwa kapangidwe ka lactase ndi ukalamba, kuti lactose isatengeke bwino ().

Mtundu uwu wosagwirizana ndi lactose mwina ungayambitsidwe ndi majini, chifukwa ndiofala kwambiri mwa anthu ena kuposa ena.

Kafukufuku wa kuchuluka kwa anthu akuti kuyerekezera kwa lactose kumakhudza 5-17% aku Europe, pafupifupi 44% aku America ndi 60-80% aku Africa ndi Asiya ().

Kusagwirizana kwa Lactose Kwachiwiri

Kusagwirizana kwa lactose kwachiwiri ndikosowa. Zimayambitsidwa ndi matenda, monga kachilombo ka m'mimba kapena vuto lalikulu ngati matenda a leliac. Izi ndichifukwa choti kutupa kwa khoma lamatumbo kumatha kubweretsa kuchepa kwakanthawi kwa kapangidwe ka lactase ().

Kusagwirizana kwa lactose koyambirira kumakhala kofala ndipo kumaphatikizapo kuchepa kwa kupanga kwa lactase ndi ukalamba. Kusagwirizana kwa lactose kwachiwiri kumayambitsidwa ndi kutupa m'matumbo, kwachiwiri ndi matenda kapena matenda.

Kodi Zizindikiro za Kusagwirizana kwa Lactose Ndi Ziti?

Ngati sichiyendetsedwa bwino, kusagwirizana kwa lactose kumatha kubweretsa zovuta m'mimba.

Zizindikiro zofala kwambiri ndi (,,):

• Kuphulika
• Kupweteka m'mimba
• Gasi
• Kutsekula m'mimba

Anthu ena amakhalanso achangu popita kuchimbudzi, nseru, kusanza, kupweteka m'mimba komanso kudzimbidwa nthawi zina.

Kutsekula m'mimba kumachitika chifukwa cha lactose wosagayidwa m'matumbo anu ang'onoang'ono, omwe amachititsa kuti madzi azilowa m'mimba.

Mukafika pamatumbo anu, lactose imawotcha ndi mabakiteriya m'matumbo mwanu, ndikupanga mafuta amfupi-pang'ono ndi gasi. Izi zimayambitsa kuphulika, kupindika komanso kupweteka.

Kukula kwa zizindikilo kumatha kusiyanasiyana, kutengera kuchuluka kwa lactose yomwe mungapirire komanso kuchuluka kwa zomwe mwadya ().

Kulekerera kwa lactose kumatha kubweretsa zovuta m'mimba.Zizindikiro zazikulu ndikutupa, gasi, kukokana m'mimba ndi kutsegula m'mimba.

Kupewa Lactose Kutanthauza Kupewa Mkaka, Omwe Ali Ndi Zakudya Zambiri

Mkaka ndi mawu omwe amagwiritsidwa ntchito pofotokoza mkaka kapena zopangidwa kuchokera mkaka.

Zogulitsa mkaka ndizopatsa thanzi komanso magwero ofunikira a protein, calcium ndi mavitamini monga A, B12 ndi D ().

Kuphatikiza kwa michere imeneyi ndi kwamafupa anu ().

Kuphatikiza mkaka muzakudya zanu kumalumikizidwa ndi kuchuluka kwamafupa amchere, zomwe zingathandize kuchepetsa ngozi yakuthyoka mafupa mukamakula (,,).

Zogulitsa mkaka zathandizidwanso ndi kuchepa kwa chiwopsezo cha mtundu wa 2 shuga ndi kunenepa kwambiri (,,,).

Komabe, anthu omwe ali ndi vuto losagwirizana ndi lactose angafunikire kuchepetsa kapena kuchotsa mkaka mzakudya zawo, zomwe zitha kusowa zakudya zina (,,,).

Mkaka uli ndi michere yambiri, ndipo ndiyo gwero la calcium padziko lonse lapansi. Kuchotsa mkaka kumatanthauza kuti muyenera kupeza zakudya izi kuchokera ku zakudya zina m'malo mwake.

Ndi Zakudya Ziti Zili Ndi Lactose?

Lactose imapezeka muzakudya zamkaka ndi zinthu zomwe zimakhala ndi mkaka.

Zakudya Za Mkaka Zomwe Zili ndi Lactose

Zotsatsa mkaka zotsatirazi zili ndi lactose:

• Mkaka wa ng'ombe (mitundu yonse)
• Mkaka wa mbuzi
• Tchizi (kuphatikiza tchizi wolimba ndi wofewa)
• Ayisi kirimu
• Yogurt
• Batala

Zakudya Zomwe Nthawi Zina Zimakhala ndi Lactose

Zakudya zomwe zimakhala ndi mkaka wina monga chogwiritsira ntchito zingakhale ndi lactose, kuphatikizapo:

• Zakudya zopangidwa ndi msuzi wamkaka, ngati quiche
• Mabisiketi ndi makeke
• Chokoleti ndi zonunkhira, monga maswiti owiritsa ndi maswiti
• Mkate ndi zinthu zophika
• Chofufumitsa
• Maphala am'mawa
• Msuzi msuzi ndi msuzi
• Zakudya zosinthidwa, monga nyama yodulidwa kale kapena soseji
• Zakudya zokonzeka
• Msuzi ndi gravies
• Tchipisi cha mbatata, mtedza ndi mikate yamoto
• Madyerero ndi zotsekemera

Mayina Ena Omwe Akuwonjezera Mkaka

Mutha kuwona ngati malonda ali ndi mkaka poyang'ana chizindikirocho.

Pamndandanda wazowonjezera, mkaka wowonjezera kapena zopangira mkaka zitha kufotokozedwa kuti:

• Mkaka
• Zolimba zamkaka
• Mkaka ufa
• Whey
• Mapuloteni a Whey
• Mkaka wa mkaka
• Zoletsa
• Mkaka shuga
• Mkaka wamafuta
• Tchizi
• Mkaka wosungunuka
• Zowuma mkaka wouma
• Kirimu wowawasa
• Mapuloteni a Whey
• Zogulitsa mkaka

Osasokonezeka ngati chinthu chili ndi lactic acid, lactalbumin, lactate kapena casein. Zosakaniza izi si lactose.

Zakudya za mkaka zimakhala ndi lactose. Ndikofunika kuwunika chizindikiro cha zakudya zopangidwa kuti muwone ngati ali ndi lactose yobisika.

Anthu Omwe Ali Ndi Lactose Kusagwirizana Atha Kudya Mkaka Wina

Zakudya zonse za mkaka zimakhala ndi lactose, koma izi sizitanthauza kuti ali malire kwathunthu kwa anthu omwe ali ndi tsankho la lactose.

Anthu ambiri omwe ali ndi vuto lodana ndi lactose amatha kulekerera lactose pang'ono. Mwachitsanzo, anthu ena amatha kulekerera mkaka wocheperako mu tiyi koma osati kuchuluka komwe mungapeze kuchokera m'mbale yambewu.

Amakhulupirira kuti anthu omwe ali ndi vuto losagwirizana ndi lactose amatha kupirira magalamu 18 a lactose, amafalikira tsiku lonse ().

M'malo mwake, kafukufuku wasonyeza kuti anthu ambiri omwe ali ndi vuto lodana ndi lactose amatha kulekerera mpaka magalamu 12 a lactose kamodzi, zomwe zimakhala pafupifupi mu chikho chimodzi cha 230 ml ya mkaka (,,,,,).

Mitundu ina ya mkaka imakhalanso ndi lactose mwachilengedwe mukamadya m'magawo awo wamba. Buluu, mwachitsanzo amangokhala ndi 0,1 magalamu a lactose pagawo lama gramu 20.

Mitundu ina ya tchizi imakhalanso ndi gramu yosakwana 1 ya lactose potumikira. Izi zikuphatikiza cheddar, Swiss, Colby, Monterey Jack ndi mozzarella.

Chosangalatsa ndichakuti, yogurt imayambitsa zizindikilo zochepa mwa anthu omwe ali ndi tsankho la lactose kuposa mitundu ina ya mkaka (,,,).

Anthu ambiri omwe ali ndi vuto lodana ndi lactose amatha kulekerera lactose pang'ono. Zakudya za mkaka monga batala, yogurt ndi tchizi zina nthawi zambiri zimaloledwa kuposa mkaka.

Magwero Abwino Osakhala Amkaka a calcium

Zakudya za mkaka ndizochokera ku calcium, koma kudya mkaka sikofunikira.

Ndikothekabe kukhala ndi chakudya chopatsa thanzi chopanda zakudya za mkaka. Muyenera kuphatikiza zakudya zina zomwe zili ndi calcium yokwanira (,).

Zakudya zoyenera za calcium ndi 1,000 mg patsiku.

Zina mwazinthu zabwino zopanda mkaka za calcium ndizo:

• Zakudya zopangidwa ndi calcium: Pali zakudya zambiri zotetezedwa ndi calcium, kuphatikiza timadziti, buledi komanso mkaka wopanda mkaka monga amondi, soya kapena mkaka wa oat. Sambani katoni musanagwiritse ntchito, chifukwa calcium imatha kukhazikika pansi.
• Nsomba zabwino: Nsomba zamzitini ndi mafupa, monga sardines kapena whitebait, zili ndi calcium yambiri.
• Zakudya za calcium yayikulu zakudya: Zakudya zambiri zamasamba zimakhala ndi calcium yokwanira. Komabe, calcium iyi nthawi zambiri imasakanikiridwa bwino chifukwa chakupezeka kwa mankhwala opatsirana monga phytate ndi oxalate.

Nayi mndandanda wazakudya zopanda lactose zomwe zili ndi calcium yambiri yomwe sapezeka:

• Mkaka wopanda mkaka wolimbitsa: 300 mg calcium mu 8 oz (240 ml) yotumikira
• Msuzi wolimba wa zipatso kapena ndiwo zamasamba: 300 mg calcium mu 8 oz (240 ml) yotumikira
• Kulimbitsa tofu: 200 mg calcium mu 1/2 chikho chotumikira
• Yophika masamba obiriwira: 200 mg ya calcium mu 1/2 chikho chotumikira
• Nkhuyu zouma: 100 mg calcium mu nkhuyu zisanu
• Kale: 100 mg calcium mu chikho cha 1/2 chotumikira
• Broccoli: 100 mg calcium mu 1/2 chikho chotumikira
• Soya: 100 mg calcium mu chikho cha 1/2 chotumikira
• Tempeh: 75 mg calcium mu 1/2 chikho chotumikira
• Kuphika bok choy kapena masamba a mpiru: 75 mg calcium mu chikho cha 1/2 chotumikira
• Mafuta a amondi: 75 mg calcium mu supuni 2
• Tahini: 75 mg calcium mu supuni 2

Mukachotsa mkaka pachakudya chanu, muyenera kuyikamo ndi kashiamu woyenera.

Mankhwala a Lactose Intolerance

Ngati simukufuna kusiya mkaka, ndiye kuti pali mankhwala ochepa achilengedwe omwe angakuthandizeni.

Zowonjezera ma enzyme

Ndizotheka kugula michere yothandizira kugaya lactose. Awa ndi mapiritsi omwe mumameza kapena kutsitsa omwe mumawonjezera pazakudya ndi zakumwa.

Komabe, mphamvu ya zinthuzi zikuwoneka kuti zimasiyanasiyana malinga ndi munthu (,,,,,,,).

Komabe, mavitamini a lactase enzyme amatha kukhala othandiza kwa anthu ena.

Kafukufuku wina adafufuza zotsatira za mitundu itatu ya ma lactase othandizira anthu omwe sagwirizane ndi lactose omwe adatenga magalamu 20 kapena 50 a lactose ().

Poyerekeza ndi placebo, mavitamini onse atatu a lactase amawongolera zizindikiritso zonse akamamwa ndi magalamu 20 a lactose.

Komabe, sizinali zothandiza pamlingo wokwera wa magalamu 50 a lactose.

Kuwonetsera kwa Lactose

Ngati mulibe vuto la lactose, kuphatikiza lactose muzakudya zanu kumatha kuthandizira thupi lanu kuzolowera ().

Pakadali pano, kafukufuku pa izi ndi ochepa, koma kafukufuku woyambirira wawonetsa zotsatira zabwino (,,).

Pakafukufuku kamodzi kakang'ono, anthu asanu ndi anayi omwe sanagwirizane ndi lactose adachulukanso katatu pakupanga kwawo kwa lactase pambuyo pa masiku 16 akudya lactose ().

Kuyesedwa kovuta kwambiri kumafunikira asanapatsidwe upangiri wotsimikizika, koma mwina kutero sitima matumbo anu kulekerera lactose.

Probiotic ndi Prebiotic

Maantibiotiki ndi tizilombo tating'onoting'ono tomwe timapindulitsa mukamadya ().

Ma prebiotic ndi mitundu ya fiber yomwe imagwira ntchito ngati chakudya cha mabakiteriyawa. Amadyetsa mabakiteriya opindulitsa omwe muli nawo kale m'matumbo anu, kuti akule bwino.

Maantibiotiki onse ndi ma prebiotic awonetsedwa kuti amachepetsa zizindikiritso za lactose, ngakhale kuti maphunziro ambiri pakadali pano ndi ochepa (,,).

Mitundu ina ya maantibiotiki ndi ma prebiotic atha kukhala othandiza kwambiri kuposa ena kwa anthu omwe ali ndi tsankho la lactose ().

Mmodzi mwa maantibiotiki opindulitsa kwambiri amalingaliridwa kukhala Bifidobacteria, Nthawi zambiri amapezeka mu ma probiotic yogurts ndi zowonjezera (,).

Pali njira zingapo zochepetsera kusagwirizana kwa lactose, kuphatikiza zowonjezera mavitamini, kutulutsa kwa lactose ndi kudya maantibiotiki kapena ma prebiotic.

Tengani Uthenga Wanyumba

Kuchotsa mkaka pazakudya zanu kungatanthauze kuti mwaphonya zakudya zofunikira. Komabe, sikofunikira nthawi zonse kupeŵa mkaka ngati mulibe vuto la lactose.

Anthu ambiri omwe ali ndi vuto lodana ndi lactose amatha kulekerera mkaka pang'ono.

Ngati mukufunika kuchotsa mkaka kwathunthu, ndizotheka kukhala ndi chakudya chopatsa thanzi chopanda izi.

Onetsetsani kuti mulinso ndi calcium ina kuti mupeze zonse zomwe mukufuna.