Abincin Abinci 6 Wanda ke da Lowan ƙasa a Lactose

Wadatacce

• Menene Rashin Haƙuri da Lactose?
• 1. Butter
• 2. Kirki Mai Kauri
• 3. Probiotic Yogurt
• 4. Wasu Powirin Protein Powder
• 5. Kefir
• 6. Kirim mai tsami
• Layin .asa

Mutane da rashin haƙuri na lactose galibi suna guje wa cin kayan kiwo.

Wannan yawanci saboda suna damuwa cewa kiwo na iya haifar da illolin da ba'a so da kuma haifar da abin kunya.

Koyaya, abincin kiwo suna da matukar amfani, kuma ba dukansu suna da yawan lactose ba.

Wannan labarin yana bincika abinci mai kiwo 6 waɗanda basu da ƙarancin lactose.

Menene Rashin Haƙuri da Lactose?

Rashin haƙuri na Lactose matsala ce ta narkewar abinci gama gari. A zahiri, yana shafar kusan 75% na yawan mutanen duniya ().

Abin sha'awa, ya fi yawa a cikin Asiya da Kudancin Amurka, amma ba kasafai ake samun sa ba a sassan Yammacin Turai kamar Arewacin Amurka, Turai da Ostiraliya ().

Waɗanda ke da shi ba su da isasshen enzyme da ake kira lactase. Wanda aka samar dashi a cikin hanjinka, ana bukatar lactase dan fasa lactose, babban suga da ake samu a madara.

Ba tare da lactase ba, lactose na iya ratsawa ta hanjinku ba tare da lalacewa ba kuma yana haifar da alamun rashin lafiya kamar tashin zuciya, zafi, gas, kumburi da gudawa ().

Tsoron ɓullo da waɗannan alamun na iya sa mutane masu wannan yanayin su guji abincin da ke ɗauke da lactose, kamar kayayyakin kiwo.

Koyaya, wannan ba koyaushe ake buƙata ba, kamar yadda ba duk abincin kiwo ke dauke da isasshen lactose don haifar da matsala ga mutane tare da haƙuri.

A gaskiya ma, ana tunanin cewa mutane da yawa tare da rashin haƙuri na iya cin abinci har zuwa gram 12 na lactose a lokaci guda ba tare da fuskantar wata alama ba ().

Don sanya wannan a cikin hangen zaman gaba, gram 12 shine adadin da aka samu a cikin kofi 1 (230 ml) na madara.

Bugu da ƙari, wasu abinci mai kiwo suna da ƙarancin lactose. Da ke ƙasa akwai 6 daga cikinsu.

1. Butter

Butter wani kayan kiwo ne mai matukar kitse wanda aka sanya shi ta hanyar churning cream ko madara domin raba mai mai karfi da kayan ruwa.

Samfurin ƙarshe shine kusan 80% mai, kamar yadda ɓangaren ruwa na madara, wanda ya ƙunshi duka lactose, an cire shi yayin aiki (4).

Wannan yana nufin cewa abun cikin lactose na man shanu yayi ƙarancin gaske. A gaskiya ma, oza 3.5 (gram 100) na man shanu sun ƙunshi gram 0.1 kawai (4).

Matsayi wannan ƙananan bazai iya haifar da matsala ba, koda kuwa kuna da haƙuri ().

Idan kun damu, yana da daraja sanin cewa man shanu da aka yi daga kayayyakin madara mai daɗaɗa da man shanu mai haske ya ƙunshi ko da ƙananan lactose fiye da na yau da kullun.

Don haka sai dai idan kuna da wani dalili don kauce wa man shanu, toshe yaduwar da ba ta da madara.

Butter shine kayan kiwo mai kiwo wanda yake dauke da adadin lactose kawai. Wannan yana nufin yawanci yana da kyau a hada cikin abincinka idan kana da rashin haƙuri na lactose.

2. Kirki Mai Kauri

Ana yin cuku ta hanyar ƙara ƙwayoyin cuta ko acid a madara sannan kuma a raba cuku cuku waɗanda ke fitowa daga whey.

Ganin cewa ana samun lactose a cikin madara a cikin whey, da yawa ana cire shi lokacin da ake yin cuku.

Koyaya, adadin da aka samu a cikin cuku na iya bambanta, kuma cuku da mafi ƙarancin adadi sune waɗanda suka tsufa.

Wannan saboda kwayoyin cuta da ke cikin cuku suna iya lalata wasu lactose da suka rage, suna rage abin da ke ciki. Yayin da cuku ya tsufa, yawancin ƙwayoyin cuta ne ke lalata shi ().

Wannan yana nufin cewa tsufa, cuku mai wuya sau da yawa yana da rauni sosai a cikin lactose. Misali, oza 3.5 (gram 100) na cukuɗar cheddar suna ƙunshe da adadinsa kawai (6).

Chees da ke da ƙarancin lactose sun haɗa da Parmesan, Switzerland da cheddar. Matsakaicin ɓangaren waɗannan cuku za su iya jure wa mutane tare da lactose rashin haƙuri (6, 7, 8,).

Cuku wanda ya fi girma a cikin lactose ya hada da yaduwar cuku, cuku mai laushi kamar Brie ko Camembert, cuku da gida da mozzarella.

Abin da ya fi haka, har ma da wasu cuku mai saurin-lactose na iya haifar da alamomi a cikin kananan rabo, tunda har yanzu suna dauke da kasa da gram 12 na lactose.

Adadin lactose na iya bambanta tsakanin nau'ikan cuku. Gabaɗaya, cuku ɗin da suka tsufa, kamar su cheddar, Parmesan da Switzerland, suna da ƙananan matakai.

3. Probiotic Yogurt

Mutanen da ke da haƙuri da lactose galibi suna samun yogurt da sauƙin narkewa fiye da madara (,,).

Wannan saboda yawancin yogurts suna dauke da kwayoyin cuta na rayuwa wadanda zasu iya taimakawa rugujewar lactose, saboda haka baku da yawan narkar da kanku (,,).

Misali, bincike daya yayi kwatankwacin yadda lactose ya narke bayan shan madara da shan yogurt na probiotic ().

Ya gano cewa lokacin da mutane tare da rashin haƙuri na lactose suka ci yogurt, suna iya narkar da kashi 66% na lactose fiye da lokacin da suke shan madara.

Har ila yau yogurt din ya haifar da 'yan alamun bayyanar, tare da kawai 20% na mutane suna ba da rahoton wahalar narkewar abinci bayan cin yogurt, idan aka kwatanta da 80% bayan shan madara ().

Zai fi kyau a nemi yogurts mai lakabin "probiotic," wanda ke nufin sun ƙunshi al'adun rayuwa na ƙwayoyin cuta. Yogurts wanda aka manna shi, wanda ke kashe ƙwayoyin cuta, ƙila ba za a iya jure shi ba ().

Bugu da ƙari, yogurt mai cikakken kiɗa da wahala kamar yogurt na Girkanci da Girkanci na iya zama zaɓi mafi kyau ga mutanen da ke da haƙuri na lactose.

Wannan saboda yogurts din mai cike da mai mai ƙarancin kitse fiye da yogurts mai ƙarancin mai.

Yogurts na Girkanci da Girkanci suma sun fi ƙasa a cikin lactose saboda suna cikin wahala yayin aiki. Wannan yana cire mafi ƙarancin whey, yana sanya su ƙanƙani da yawa a cikin lactose.

Mutane masu haƙuri da Lactose galibi suna samun yogurt da sauƙin narkewa fiye da madara. Mafi kyaun yogurt ga mutane tare da rashin haƙuri da lactose shine cikakke mai-kitse, yogurt na probiotic wanda ya ƙunshi al'adun ƙwayoyin cuta masu rai.

4. Wasu Powirin Protein Powder

Zaɓin furotin furotin na iya zama wayo ga waɗanda ba sa haƙuri da lactose.

Wannan saboda yawancin hodar iblis ana yin ta ne daga sunadaran da ke cikin whey, wanda shine lactose dauke da shi, wani sashi na ruwa na madara.

Koyaya, adadin da aka samu a cikin furotin na whey na iya bambanta, ya danganta da yadda ake sarrafa whey.

Akwai manyan nau'ikan nau'ikan furotin whey guda uku:

• Suna mai da hankali: Ya ƙunshi kusan kashi 79-80% na furotin da ƙaramin lactose (16).
• Whey sun ware: Ya ƙunshi kusan 90% na furotin da ƙananan lactose fiye da furotin na whey (17).
• Whey hydrolyzate: Ya ƙunshi irin wannan adadin lactose kamar yadda yake mai da hankali, amma wasu daga cikin sunadaran da ke cikin wannan ƙurar sun riga sun narke wani ɓangare ().

Mafi kyawun zaɓi ga mutane masu saurin lactose mai yiwuwa mai keɓe ne kawai, wanda ya ƙunshi mafi ƙarancin matakan.

Koyaya, abun cikin lactose na iya bambanta da yawa tsakanin samfuran, kuma yawancin mutane suyi gwaji don ganin wane nau'in furotin ne wanda yafi dacewa dasu.

An sarrafa hodar furotin na Diary don cire yawancin lactose dinsu. Koyaya, furotin na whey yana dauke da shi fiye da keɓancewar whey, wanda zai iya zama zaɓi mafi kyau ga mutane masu damuwa.

5. Kefir

Kefir shine abin sha mai daɗaɗa wanda aka saba dashi ta hanyar ƙara "hatsin kefir" zuwa madarar dabba ().

Kamar yogurt, hatsin kefir ya ƙunshi al'adun rayuwa na ƙwayoyin cuta waɗanda ke taimakawa ragargajewa da narkar da lactose a cikin madara.

Wannan yana nufin kefir zai iya zama mafi dacewa ga mutane tare da haƙuri lactose, lokacin cinyewa cikin matsakaici adadi.

A hakikanin gaskiya, wani binciken ya gano cewa idan aka kwatanta da madara, kayan kiwo mai ƙanshi kamar yogurt ko kefir na iya rage alamun rashin haƙuri da 54-71% ().

Kefir shine abin sha mai madara. Kamar yogurt, ƙwayoyin cuta a cikin kefir suna lalata lactose, suna mai da shi narkewa.

6. Kirim mai tsami

Ana yin cream ne ta hanyar tsabtace ruwan mai wanda yake hawa zuwa saman madara.

Manyan mayuka daban-daban na iya samun mai iri daban-daban, ya danganta da rabon mai da madara a cikin samfurin.

Kirim mai nauyi shine mai mai mai mai wanda ya ƙunshi kusan 37% mai. Wannan shine kashi mafi girma fiye da na sauran man shafawa kamar rabi da rabi da cream mai sauƙi (21).

Hakanan babu kusan sukari, wanda ke nufin ƙarancin lactose ɗinsa yayi ƙasa sosai. A zahiri, rabin oza (15 ml) na kirim mai nauyi ya ƙunshi kusan gram 0.5.

Sabili da haka, ƙananan cream mai nauyi a cikin kofi ko tare da kayan zaki ba zai haifar muku da matsala ba.

Kirim mai nauyi samfurin mai mai mai wanda ya ƙunshi kusan babu lactose. Yin amfani da ƙananan cream mai ƙima ya kamata a iya jure wa yawancin mutanen da ba su haƙuri da lactose.

Layin .asa

Sabanin yarda da yarda, ba lallai ba ne ga mutane masu haƙuri-lactose su guje wa duk kayan kiwo.

A zahiri, wasu kayan kiwo - kamar su 6 da aka tattauna a wannan labarin - a dabi'ance ba su da ƙarancin lactose.

A matsakaici masu yawa, yawanci mutane masu haƙuri da lactose-haƙuri suna jure musu da kyau.