Ukuntengwa Kwelakthosa
Uhlolojikelele
Abantu abanesifo sokungathathi i-lactose abakwazi ukuyigaya ngokuphelele ishukela (i-lactose) ebisi. Ngenxa yalokho, baba nodlame, igesi nokukhuluphala emva kokudla noma ukupha imikhiqizo yobisi. Le simo, esibizwa nangokuthi ukungagayi kahle i-lactose, ngokuvamile alinamona, kodwa izimpawu zalo zingadabukisa.
Ukuba kancane kakhulu komkhiqizo we-enzyme emathunjini akho amancane (i-lactase) ngokuvamile kubangela ukungathathi i-lactose. Ungaba namanqanaba aphansi e-lactase futhi ukwazi ukugaya imikhiqizo yobisi. Kodwa uma amazinga akho ephansi kakhulu uba nesifo sokungathathi i-lactose, okuholela ezimpawu emva kokudla noma ukupha obisi.
Izimpawu
Izimpawu nezimpawu zokungathathi isithako se-lactose ziqala ngokuvamile kusukela emaminithini angu-30 kuya emahoreni amabili ngemuva kokudla noma ukupha izinto ezinezithako se-lactose. Izimpawu ezivamile nezimpawu zihlanganisa:
- Ukuhlanza
- Ukupukeka, futhi ngezinye izikhathi, ukugabha
- Ukubamba esiswini
- Ukukhukhula
- Igesi
Isikhathi sokubona udokotela
Yenza i-aphoyintimenti nodokotela wakho uma uvame ukuba nezimpawu zokungathathi isithako se-lactose ngemva kokudla ukudla okwenziwe ngobisi, ikakhulukazi uma ukhathazekile ngokuthola i-calcium eyanele.
Izimbangela
Ukungabekezeleli i-lactose kwenzeka uma isisu sakho esincane singenzi i-enzyme eyanele (i-lactase) yokugaya ushukela wobisi (i-lactose).
Ngokuvamile, i-lactase iphendula ushukela wobisi ube ushukela oluqondile olu-2 — i-glucose ne-galactose — oluthathelwa egazini ngokusebenzisa ukugqoka kwamathumbu.
Uma une-lactase enqanyuliwe, i-lactose ekudleni kwakho iya esiswini esikhulu esikhulu kunokuba isebenze futhi ithathwe. Emathunjini amakhulu, amabhaktheriya avamile ahlangana ne-lactose engagaywe, ebangela izimpawu zokungabekezeleli i-lactose.
Kunezinhlobo ezintathu zokungabekezeleli i-lactose. Izici ezahlukene zibangela ukunqanyulwa kwe-lactase okuyisisekelo kuhlobo ngalunye.
Izici eziyingozi
Izici ezingenza wena noma ingane yakho ibe nethuba elikhulu lokungakhuliselwa yi-lactose zihlanganisa:
- Ukukhula komuntu. Ukungakhuliselwa yi-lactose kuvame ukuvela ebuntwini. Isimo asivame kubantwana abasebancane nabakhulu.
- Ubuzwe. Ukungakhuliselwa yi-lactose kuvamile kubantu abavela e-Afrika, e-Asia, e-Hispanic nase-American Indian.
- Ukuzalwa ngaphambi kwesikhathi. Izingane ezizalwe ngaphambi kwesikhathi zingase zibe namanani aphansi e-lactase ngoba amathumbu amancane awakhulisi amaseli akhiqiza i-lactase kuze kube sekupheleni kwesigamu sesithathu sokukhulelwa.
- Izifo ezithinta amathumbu amancane. Izinkinga zamathumbu amancane ezingabangela ukungakhuliselwa yi-lactose zihlanganisa ukukhula okukhulu kwebhaktheriya, isifo se-celiac nesifo se-Crohn.
- Izindlela zokwelapha umdlavuza ezithile. Uma uke waba nokwelashwa ngomgogodla womdlavuza esiswini sakho noma unezinhlungu zamathumbu ezivela e-chemotherapy, ubungozi bakho bokuthuthukisa ukungakhuliselwa yi-lactose buyakhula.
Ukuxilongwa
Udokotela wakho angase akhole ukuthi awuhlupheki ukungathathi i-lactose ngokususelwa ezimpahleni zakho nendlela obuyisile ngayo ngokuqeda ukudla ukudla okune-dairy. Udokotela wakho angaqinisekisa ukuxilongwa ngokwenza olunye noma ngaphezulu kwezivivinyo ezilandelayo:
- Ivivinyo lomoya we-hydrogen. Ngemva kokuba uphuze isiphuzo esinamazinga aphezulu e-lactose, udokotela wakho uzomlinganisela inani le-hydrogen emoyeni wakho ngezikhathi ezithile. Ukuphefumula i-hydrogen eningi kakhulu kubonisa ukuthi awuyihluzi futhi awuyithathi kahle i-lactose.
- Ivivinyo lokukhuthazelela i-lactose. Ngemva kwamahora amabili ngemva kokuba uphuze isiphuzo esinamazinga aphezulu e-lactose, uzothola ukuhlolwa kwegazi ukuze kulinganiswe inani le-glucose egazini lakho. Uma amazinga akho e-glucose engakhweli, kusho ukuthi umzimba wakho awuyihluzi futhi awuyithathi kahle i-lactose.
Ukwelashwa
Kubantu abanesifo sokungathathi i-lactose esibangelwa yisimo esingaphansi, ukwelapha leso simo kungase kubuyisele ikhono lomzimba lokugaya i-lactose, nakuba leyo nkambiso ingathatha izinyanga. Ngezizathu ezingezona lezo, ungase ugweme ukungakhululeki kokungathathi i-lactose ngokulandela ukudla okune-lactose encane.
Ukuze unciphise inani le-lactose ekudleni kwakho:
- Khawufinye ubisi nezinye izimpahla zobisi
- Faka izingxenye ezincane zezimpahla zobisi ekudleni kwakho okuvamile
- Dlala futhi uphuze i-ayisikrimu ne-ubisi olune-lactose encane
- Engeza i-enzyme ye-lactase elingelwe noma eluyiphawuda ebisini ukuze uqhekeze i-lactose
Ukuzinakekela
Ngokuzama nokuhluleka, ungase ukwazi ukubikezela indlela umzimba wakho oqaphela ngayo ukudla okune-lactose bese uthola ukuthi ungadla kangakanani noma uphuze ngaphandle kokuphazamiseka. Abantu abambalwa abanokungathambekeli okukhulu kwe-lactose kangangokuba kufanele bayeke yonke imikhiqizo yobisi futhi baqaphele ukudla okungeyona obisi noma imithi enelactose.
Ukuncipha kwemikhiqizo yobisi akusho ukuthi awukwazi ukuthola i-calcium eyanele. I-calcium itholakala ezitshalweni eziningi, ezifana:
Qaphela futhi ukuthi uthola i-vitamin D eyanele, evame ukunikezwa ubisi oluqinisiwe. Amaqanda, isibindi kanye ne-yogurt nawo anama-vitamin D, futhi umzimba wakho uqamba i-vitamin D uma uchitha isikhathi elangeni.
Ngisho noma ungakhawuleli ukudla okune-dairy, abantu abadala abaningi abayitholi i-vitamin D eyanele. Xoxa nodokotela wakho mayelana nokuthatha izithasiselo ze-vitamin D ne-calcium ukuze uqiniseke.
Abantu abaningi abanokungathambekeli kwe-lactose bangajabulela imikhiqizo ethile yobisi ngaphandle kwezimpawu. Ungase ubekezele imikhiqizo yobisi oluphansi lwamafutha, njengobisi olukhanyayo, ngcono kunamimikhiqizo yobisi oluphelele. Kungase kube nokwenzeka ukwandisa ukubekezelela kwakho imikhiqizo yobisi ngokuqalisa kancane kancane ekudleni kwakho.
Izindlela zokushintsha ukudla kwakho ukuze unciphise izimpawu zokungathambekeli kwe-lactose zifaka:
Ukuzama ukukhetha imikhiqizo yobisi ehlukahlukene. Akuwona wonke imikhiqizo yobisi enenani elifanayo le-lactose. Isibonelo, amachizi aqinile, njengeSwiss noma i-cheddar, anamanani amancane e-lactose futhi ngokuvamile awabangeli zimpawu.
I-ayisikrimu nobisi kune-lactose eningi kakhulu, kodwa ukuphelele kwamafutha aphezulu kwi-ayisikrimu kungakuvumela ukuthi uyidle ngaphandle kwezimpawu. Ungase ubekezele imikhiqizo yobisi oluhlutshiwe njenge-yogurt ngoba ibhaktheriya esetshenziswa inqubo yokuhlutshelwa iqamba ngokwemvelo i-enzyme ephula i-lactose.
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I-broccoli nemifino eluhlaza eluhlaza
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Imikhiqizo eqiniswe yi-calcium, njenge-cereals namajusi
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I-salmon noma i-sardines ezinqunyiwe
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Izindlela zokubisi, njengobisi lwesoya nobisi lwerayisi
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Ama-orenji
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Ama-almonds, ama-Brazil nuts namabhinca awomile
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Ukukhetha izikhathi ezincane zobisi. Phuza izikhathi ezincane zobisi — kuze kube ama-ounces angu-4 (ama-milliliters angu-118) ngesikhathi. Ukusebenza okuncane, kungenzeka kancane ukubangela izinkinga ze-gastrointestinal.
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Ukugcina ubisi ngezikhathi zokudla. Phuza ubisi ngokudla okunye. Lokhu kuhamba kancane inqubo yokugaya futhi kunganciphisa izimpawu zokungathambekeli kwe-lactose.
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Ukuzama ukukhetha imikhiqizo yobisi ehlukahlukene. Akuwona wonke imikhiqizo yobisi enenani elifanayo le-lactose. Isibonelo, amachizi aqinile, njengeSwiss noma i-cheddar, anamanani amancane e-lactose futhi ngokuvamile awabangeli zimpawu.
I-ayisikrimu nobisi kune-lactose eningi kakhulu, kodwa ukuphelele kwamafutha aphezulu kwi-ayisikrimu kungakuvumela ukuthi uyidle ngaphandle kwezimpawu. Ungase ubekezele imikhiqizo yobisi oluhlutshiwe njenge-yogurt ngoba ibhaktheriya esetshenziswa inqubo yokuhlutshelwa iqamba ngokwemvelo i-enzyme ephula i-lactose.
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Ukuthenga imikhiqizo ephansi kwe-lactose noma engenayo i-lactose. Ungathola le mikhiqizo ezitolo eziningi zezitolo ezigabeni zobisi.
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Ukusebenzisa amathebulethi noma ama-drops e-lactase enzyme. Amathebulethi noma ama-drops angaphezulu kokuthengiswa enesigaba se-lactase enzyme (Lactaid, abanye) angakusiza ukuba ugaye imikhiqizo yobisi. Ungathatha amathebulethi ngaphambi nje kokudla noma isidlo esincane. Noma ama-drops angenezwa ebhodleleni lobisi. Le mikhiqizo ayisiqedi wonke umuntu onokungathambekeli kwe-lactose.
Umshwana wokuzihlangula: I-August iyinkundla yolwazi lwezempilo futhi izimpendulo zayo azihlanganisi iseluleko sezokwelapha. Njalo thintana nochwepheshe bezokwelapha onelayisensi eduze nawe ngaphambi kokwenza noma yiluphi ushintsho.