Nri maka anabataghị lactose
Ndinaya
Ihe oriri lactose inlerance dabere na mbenata oriri ma ọ bụ ewepu nri nwere lactose, dị ka mmiri ara ehi na ngwaahịa mmiri ara ehi. Lactose ekweghị ibe nọrọ dị iche iche site na mmadụ gaa na mmadụ, yabụ na ọ naghị adị mkpa mgbe niile igbochi nri ndị a kpamkpam.
A na-ahụ enweghị ndidi nke a site na enweghi ike mmadụ nwere igwu lactose, nke bụ shuga dị na mmiri ara ehi, n'ihi nbelata ma ọ bụ enweghị enzyme lactase na obere eriri afọ. Enzyme a nwere ọrụ nke ịgbanwe lactose ka ọ bụrụ shuga dị mfe karị ka ọ banye na eriri afọ.
Ya mere, lactose ruru eriri afọ buru ibu na-enweghị ngbanwe mgbanwe ma bụrụ nke bakteria na-agba nri, na-akwado mmụba nke mmepụta gas, afọ ọsịsa, mgbatị na mgbu afọ.
Nri menu maka ekweghịekwe lactose
Tebụl na-esonụ na-egosi nchịkọta ụbọchị 3 nke nri na-enweghị lactose:
| Nri | 1bọchị 1 | 2bọchị 2 | 3bọchị 3 |
| Nri ụtụtụ | 2 oat na banana pancakes na nkpuru nkpuru osisi ma obu peekere butter + 1/2 iko iberibe mkpụrụ osisi + 1 iko mmanya oroma | 1 iko granola na mmiri ara ehi almond + 1/2 banana bee n'ime mpekere + 2 tablespoons nke mkpụrụ vaịn | 1 omelet na inine + 1 iko strawberry ihe ọ withụ strawụ na 1 tablespoon nke brewer's yist |
| Nri ụtụtụ | Avocado smoothie na banana na aki oyibo + 1 tablespoon nke brewer's yist | 1 iko gelatin + 30 grams nke mkpụrụ osisi a mịrị amị | 1 banana a ghere eghe na ahuekere ahihia na nkpuru chia |
| Nri ehihie | Ara okuko + 1/2 iko osikapa + 1 iko broccoli na karọt + 1 ngaji mmanụ oliv + iberibe painiapulu 1 | 4 tablespoons nke ala beef kwadebere na eke tomato ihendori + 1 iko pasta + 1 iko nke letus salad na carrots + 1 teaspoon mmanụ oliv + 1 ube | 90 gram nke salmọn eghere eghe + poteto 2 + 1 iko akwụkwọ nri inine na mkpụrụ 5, tinyere mmanụ oliv, mmanya na lemon |
| N'ehihie nri | 1 iberi achicha, kwadebere ya na mmiri ara ehi edochi | 1 apụl bee n'ime iberibe 1 ngaji nke ahuekere butter | 1/2 iko nke oat achicha na mmiri ara ehi oyibo, 1 pinch nke cinnamon na 1 tablespoon nke mkpụrụ sesame |
Onu ogugu di iche iche di na menu di iche iche dika ogo, okike, mmega ahu ma oburu na onye ahu nwere oria obula nke ozo, ya mere, odi nma di nkpa ijuru onye na-edozi ahu ka enwere ike mee nyocha zuru oke yana atumatu nri zuru oke bu. mkpa.
Mgbe emere nchọpụta anabataghị lactose, mmiri ara ehi, yogọt na chiiz kwesịrị ewepu maka ihe dị ka ọnwa atọ. Mgbe oge a gasịrị, ọ ga-ekwe omume ị yoụ yogọt na chiiz ọzọ, n'otu n'otu, ma chọpụta ma enwere mgbaàmà ọ bụla nke ekweghị ibe nọrọ na, ọ bụrụ na ha apụtaghị, ọ ga-ekwe omume itinye nri ndị a ọzọ na nri kwa ụbọchị.
Hụ ndụmọdụ ndị ọzọ gbasara ihe ị ga-eri na ekweghị ekwe lactose:
Ihe oriri iji zere
Ọgwụgwọ anabataghị inyocha lactose chọrọ mgbanwe n ’ụdị nri onye ahụ na-eri, na e kwesịrị ịbelata n’eri nri ndị nwere lactose, dịka mmiri ara ehi, bọta, mmiri ara ehi kpụkọrọ akpụkọ, ude gbara ụka, cheese, yogọt, protein whey, n’etiti ndị ọzọ. Na mgbakwunye, ọ dị mkpa ka ị gụọ ozi gbasara nri maka nri niile, ebe ụfọdụ kuki, achịcha na ihendori nwekwara lactose. Lelee ndepụta zuru ezu nke nri lactose.
Dabere na nnagide nke onye ahụ, ngwaahịa mmiri ara ehi fermented, dị ka yogọt ma ọ bụ ụfọdụ chiiz, nwere ike ịnagide ya nke ọma mgbe ị na-eri obere obere, yabụ nri nwere ike ịdị iche site na mmadụ gaa na mmadụ.
Na mgbakwunye, enwere ụfọdụ mmiri ara ehi na ahịa, nke a na-arụ ọrụ na-arụ ọrụ, nke na-enweghị lactose na ngwakọta ha, ya mere, ndị mmadụ na-anabataghị shuga a, ga-eri ya, ọ dị mkpa ịhụ akara nri, nke kwesịrị gosi na obu ahia "lactose free".
Enwekwara ike ịzụta ọgwụ ndị nwere lactase n'ụlọ ahịa ọgwụ, dị ka Lactosil ma ọ bụ Lacday, ọ na-atụ aro ka ị were 1 capsule tupu iri nri ọ bụla, nri ma ọ bụ ọgwụ nke nwere lactose, nke a ga-enye gị ohere igwu lactose ma gbochie ya ọdịdị nke ihe mgbaàmà metụtara. Mụta maka ọgwụgwọ ndị ọzọ ejiri maka ekweghị ekwe lactose.
Otu esi edochi enweghi calcium
Mbelata oriri nke lactose nwere ike ime ka mmadụ rie ihe mgbakwunye calcium na vitamin D. Ọ dịkwa mkpa ịgụnye isi nri ndị ọzọ nke calcium na vitamin D na-abụghị mmiri ara ehi iji zere ụkọ nke nri ndị a, ma kwesịrị ịgụnye na almọnd nri, akwụkwọ nri, tofu, ahụekere, yist nke brewer, broccoli, chard, oroma, pọọpọ, banana, carrots, salmọn, sardines, ugu, oporo, n'ime nri ndị ọzọ.
Akwadoro ka edochie mmiri ara ehi na ihe onunu akwukwo nri, nke bukwara ezigbo calcium, na oat, osikapa, soy, almọnd ma obu aki oyibo nwere ike iri. Yogọt nwere ike dochie anya yogọt soy, kwụsị ọrụ ma ọ bụ mee ya na almọnd ma ọ bụ mmiri oyibo.
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