Abinci don rashin haƙuri na lactose
Wadatacce
- Abincin abinci don rashin haƙuri na lactose
- Abin da abinci don kauce wa
- Yadda za a maye gurbin rashin alli
Abincin rashin haƙuri na lactose ya dogara ne akan rage cin abinci ko ban da abincin da ke ƙunshe da lactose, kamar su madara da kayan madara. Rashin haƙuri na Lactose ya bambanta daga mutum zuwa mutum, don haka ba lallai ba ne koyaushe a taƙaita waɗannan abinci kwata-kwata.
Wannan rashin haƙuri yana tattare da rashin iyawar mutum ya narke lactose, wanda shine sukari da ke cikin madara, saboda raguwa ko rashin lactase enzyme a cikin ƙananan hanji. Wannan enzyme yana da aikin canza lactose zuwa cikin sukari mafi sauki wanda za'a shanye shi a cikin hanji.
Sabili da haka, lactose ya isa babban hanji ba tare da yin canje-canje ba kuma ƙwayoyin cuta na cikin hanjin suna kumburin shi, yana taimakawa karuwar samar da iskar gas, gudawa, kumburin ciki da ciwon ciki.
Abincin abinci don rashin haƙuri na lactose
Tebur mai zuwa yana nuna menu na kwanaki 3 na abinci marar kyauta na lactose:
| Abun ciye-ciye | Rana 1 | Rana ta 2 | Rana ta 3 |
| Karin kumallo | 2 oat da ayaba na fanke tare da 'ya'yan itace ko man gyada + 1/2 kofin' ya'yan itace da aka yanka + gilashin ruwan lemu 1 | 1 kofin granola tare da madarar almond + ayaba 1/2 a yanka a yanka + cokali 2 na zabibi | 1 omelet tare da alayyafo + gilashin 1 na ruwan strawberry tare da babban cokali na yisti na mai giya |
| Abincin dare | Avocado smoothie tare da ayaba da kwakwa madara + 1 tablespoon na yisti daga mai yisti | 1 kopin gelatin + 30 gram na 'ya'yan itace da aka bushe | 1 nikakken ayaba da man gyada da 'ya'yan chia |
| Abincin rana abincin dare | 1 nono kaza + 1/2 kofin shinkafa + kofi 1 na broccoli tare da karas + 1 teaspoon na man zaitun + yanka 2 na abarba | Cokali 4 na naman sa da aka shirya da miya na tumatir + kofi 1 na taliya + kofi ɗaya na salatin salad tare da karas + cokali 1 na man zaitun + pear 1 | 90 gram na gasasshen kifin + dankali 2 + kofin salatin alayyahu tare da kwayoyi 5, wanda aka dandana da man zaitun, vinegar da lemon |
| Bayan abincin dare | 1 wainar kek, wanda aka shirya tare da madarar madara | An yanka apple 1 cikin guda tare da cokali 1 na man gyada | 1/2 kofin hatsi da aka yi birgima tare da madara kwakwa, tsamiya 1 na kirfa da kuma cokali 1 na 'ya'yan sesame |
Adadin da aka haɗa a cikin menu ya bambanta gwargwadon shekaru, jinsi, motsa jiki kuma idan mutum yana da wata cuta da ke tattare da ita kuma, sabili da haka, abin da ya dace yana da mahimmanci a tuntuɓi masanin abinci mai gina jiki don a iya aiwatar da cikakken bincike kuma tsarin abinci mai kyau shine bayani dalla-dalla. abubuwan bukata.
Lokacin da aka gano rashin haƙuri na lactose, ya kamata a cire madara, yogurt da cuku na kimanin watanni 3. Bayan wannan lokacin, yana yiwuwa a sake shan yogurt da cuku, daya bayan daya, kuma a duba idan akwai wasu alamun rashin haƙuri da rashin haƙuri, kuma idan basu bayyana ba, yana yiwuwa a sake haɗa waɗannan abincin a cikin abincin yau da kullun.
Duba ƙarin shawarwari kan abin da za ku ci a cikin haƙuri na lactose:
Abin da abinci don kauce wa
Jiyya ga rashin haƙuri da lactose na buƙatar canji a cikin abincin mutum, kuma ya kamata a rage yawan cin abincin da ke ƙunshe da lactose, kamar su madara, man shanu, madara mai narkewa, kirim mai tsami, cuku, yogurt, furotin whey, da sauransu. Kari akan haka, yana da mahimmanci a karanta bayanan abinci mai gina jiki don dukkan abinci, saboda wasu kukis, burodi da biredi ma suna dauke da lactose. Duba cikakken abincin lactose.
Ya danganta da irin haƙurin da mutum yake da shi, za a iya jure kayayyakin hadaya mai yisti, irin su yogurt ko wasu cuku, idan aka cinye su a ƙananan ƙananan, don haka abincin zai iya bambanta daga mutum zuwa mutum.
Bugu da kari, akwai wasu kayayyakin kiwo a kasuwa, wadanda ake sarrafa su a masana’antu, wadanda ba su da lactose a cikin abubuwan da suke hadawa kuma, saboda haka, mutane masu hakuri da wannan sukari na iya cinye su, yana da muhimmanci a ga lakabin abinci mai gina jiki, wanda ya kamata nuna cewa samfurin "kyauta ne na lactose".
Haka kuma yana yiwuwa a sayi kwayoyi masu dauke da lactase a shagunan magani, kamar su Lactosil ko Lacday, kuma ana ba da shawarar a sha kafan guda 1 kafin cin duk wani abinci, abinci ko magani wanda ya ƙunshi lactose, wannan zai ba ka damar narkar da lactose da hana bayyanar alamun bayyanar cututtuka. Koyi game da sauran magunguna da ake amfani dasu don rashin haƙuri na lactose.
Yadda za a maye gurbin rashin alli
Rage yawan cin abinci tare da lactose na iya sa mutum dole ya sha abubuwan da ke cikin alli da na bitamin D. Haka kuma yana da muhimmanci a hada da sauran hanyoyin samun abinci na sinadarai na sinadarin calcium da kuma rashin sinadarin bitamin D don kauce wa gibin wadannan abubuwan gina jiki, kuma ya kamata a hada da almonds, alayyafo, tofu, gyada, yisti na giya, broccoli, chard, lemu, gwanda, ayaba, karas, kifin kifi, sardines, kabewa, kawa, a cikin sauran abinci.
Hakanan ana ba da shawarar maye gurbin madarar shanu da abin sha na kayan lambu, wanda shima asalinsa shine ingantaccen sinadarin calcium, kuma ana iya shan oat, shinkafa, waken soya, almond ko kuma madarar kwakwa. Ana iya maye gurbin yogurt don soya yogurt, kashewa ko sanya shi a gida tare da almond ko madarar kwakwa.
Sanannen Littattafai
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