Rashin Cutar Lactose 101 - Dalili, Ciwo da Jiyya

Wadatacce

• Menene Rashin Haƙuri da Lactose?
• Dalilin Rashin haƙuri na Lactose
• Rashin Haƙuri na Lactose na Farko
• Rashin Haƙuri na Lactose na Secondary
• Menene alamun cutar rashin haƙuri na Lactose?
• Gujewa Lactose Yana nufin Guje wa Abincin Madara, Wanda yake Mai Girma a Gina Jiki
• Wanne Abinci Ya Lacauke da Lactose?
• Abincin Madara Wanda Ya Lacunshi Lactose
• Abincin Da Wani Lokaci Ke Lacauke da Lactose
• Sauran Sunaye na Added Dairy
• Mutanen da ke da Rashin Haƙuri da Lactose Za Su Iya Iya Cin Abincin Madara
• Kyakkyawan Maɓuɓɓugan Abincin Non-Dairy
• Jiyya don Rashin haƙuri na Lactose
• Zyarin Enzyme
• Bayyanar Lactose
• Probiotics da rigakafi
• Dauki Sakon Gida

Rashin haƙuri na Lactose ya zama gama-gari.

A zahiri, ana tunanin zai iya shafar kusan 75% na yawan mutanen duniya ().

Mutanen da ke fama da rashin haƙuri na lactose suna fuskantar matsalolin narkewa lokacin da suke cin kiwo, wanda zai iya yin mummunan tasiri ga ingancin rayuwa.

Menene Rashin Haƙuri da Lactose?

Rashin haƙuri na Lactose cuta ce ta narkewar abinci sakamakon lalacewar narkewar lactose, babban carbohydrate a cikin kayayyakin kiwo.

Zai iya haifar da alamomi iri daban-daban, gami da kumburin ciki, gudawa da ciwon ciki.

Mutanen da ke da rashin haƙuri na lactose ba sa wadatar enzyme lactase, wanda ake buƙata don narkar da lactose.

Ana buƙatar enzyme lactase don rarraba lactose zuwa cikin glucose da galactose, waɗanda daga nan za a iya shiga cikin jini kuma a yi amfani da su don kuzari.

Ba tare da wadataccen lactase ba, lactose yana motsawa ta cikin hanzarinka ba mai lalacewa kuma yana haifar da alamun narkewar abinci (,,).

Hakanan ana samun Lactose a cikin nono, kuma kusan kowa an haifeshi da ikon narkar dashi. Yana da matukar wuya a ga rashin haƙuri na lactose a cikin yara 'yan ƙasa da shekaru biyar.

A halin yanzu, kimanin kashi 75% na mutanen duniya ba sa haƙuri da lactose. Haɗarin ya bambanta sosai tsakanin ƙasashe, kamar yadda aka nuna akan wannan taswirar:

Tushen Hoto.

Rashin haƙuri na Lactose shine rashin iya narkar da lactose, babban carbohydrate a cikin kiwo. Hakan na faruwa ne ta hanyar rage samar da lactase enzyme a cikin hanjin ka.

Dalilin Rashin haƙuri na Lactose

Akwai manyan nau'ikan rashin haƙuri na lactose, waɗanda ke da dalilai daban-daban.

Rashin Haƙuri na Lactose na Farko

Rashin yarda da lactose na farko shine yafi kowa. Hakan na faruwa ne ta raguwar samar da lactase tare da shekaru, don haka lactose ya zama yana da nutsuwa ().

Wannan nau'i na rashin haƙuri na lactose na iya zama wani ɓangare ne ke haifar da kwayoyin halitta, saboda ya fi yawa a wasu alumma fiye da wasu.

Nazarin yawan jama'a ya kiyasta cewa rashin haƙuri na lactose yana shafar 5-17% na Turawa, kusan 44% na Amurkawa da 60-80% na Afirka da Asiya ().

Rashin Haƙuri na Lactose na Secondary

Rashin haƙuri rashin lactose na da wuya. Rashin lafiya ne ke haifar da shi, kamar ciwon ciki ko kuma batun da ya fi tsanani kamar cutar celiac. Wannan saboda ƙonewa a cikin bangon hanji na iya haifar da raguwar ɗan lokaci na samar da lactase ().

Haƙuriyyar lactose na farko sananne ne kuma ya haɗa da rage samar da lactase tare da shekaru. Rashin haƙuri na lactose na biyu yana haifar da kumburi a cikin hanji, na biyu ga kamuwa da cuta ko cuta.

Menene alamun cutar rashin haƙuri na Lactose?

Idan ba a sarrafa shi da kyau ba, rashin haƙuri na lactose na iya haifar da matsaloli masu narkewa.

Mafi yawan bayyanar cututtuka sune (,,):

• Kumburin ciki
• Ciwon ciki
• Gas
• Gudawa

Wasu mutane kuma suna fuskantar gaggawa don zuwa bayan gida, tashin zuciya, amai, ciwo a cikin ciki da kuma maƙarƙashiya lokaci-lokaci.

Gudawa na faruwa ne saboda lactose da ba a taɓa narkewa ba a cikin ƙananan hanjinka, wanda ke sa ruwa ya motsa zuwa cikin hanyar narkewarka.

Da zarar ya isa cikin hanjinku, lactose yana cike da ƙwayoyin ƙwayoyin cuta a cikin hanjinku, suna samar da gajeren sarkar mai mai da gas. Wannan yana haifar da kumburin ciki, kumburin ciki da zafi.

Tsananin bayyanar cututtuka na iya bambanta, ya danganta da yawan lactose da za ku iya jurewa da kuma yawan abincin da kuka ci ().

Rashin haƙuri na Lactose na iya haifar da matsalar narkewar abinci.Babban alamun cutar sune kumburin ciki, gas, ciwon ciki da gudawa.

Gujewa Lactose Yana nufin Guje wa Abincin Madara, Wanda yake Mai Girma a Gina Jiki

Kiwo shine kalmar da ake amfani da ita don bayyana madara ko kayayyakin da aka yi daga madara.

Kayan kiwo suna da matukar gina jiki da mahimman hanyoyin gina jiki, alli da bitamin kamar A, B12 da D ().

Wannan hadin abubuwan gina jiki yana da kyau ga kashinku ().

Ciki har da kiwo a cikin abincinku yana da alaƙa da haɓakar ma'adinai mafi girma, wanda zai iya taimakawa rage haɗarin ɓarkewar kasusuwa yayin da kuka tsufa (,,).

Hakanan an danganta kayayyakin kiwo tare da rage haɗarin kamuwa da ciwon sukari na 2 da kiba (,,,).

Koyaya, mutanen da ke da rashin haƙuri na lactose na iya buƙatar yankewa ko cire kayayyakin kiwo daga abincin su, mai yiwuwa su rasa wasu abubuwan gina jiki (,,,).

Kiwo yana da yawa a cikin abubuwan gina jiki, kuma shine mafi kyawun tushen alli a duniya. Cire kiwo yana nufin kuna buƙatar samun waɗannan abubuwan gina jiki daga wasu abinci maimakon.

Wanne Abinci Ya Lacauke da Lactose?

Ana samun Lactose a cikin abincin kiwo da kayayyakin da ke dauke da kiwo.

Abincin Madara Wanda Ya Lacunshi Lactose

Wadannan kayan kiwo suna dauke da lactose:

• Madarar shanu (duk iri)
• Madarar akuya
• Cuku (gami da cuku mai wuya da taushi)
• Ice cream
• Yogurt
• Butter

Abincin Da Wani Lokaci Ke Lacauke da Lactose

Abincin da ke da nau'ikan kiwo a matsayin kayan haɗi na iya ƙunsar lactose, gami da:

• Abincin da aka yi da miyar madara, kamar quiche
• Biskit da kukis
• Cakulan da kayan kwalliya, kamar dafaffun da zaƙi
• Gurasa da kayan gasa
• Gurasa
• Abincin karin kumallo
• Nan da nan miya da miya
• Naman da aka sarrafa, kamar naman alade da aka yanka ko tsiran alade
• Shirye-shiryen abinci
• Sauces da gravies
• Cikakken dankalin turawa, goro da flavour
• Desserts da custards

Sauran Sunaye na Added Dairy

Kuna iya bincika idan samfura ya ƙunshi kiwo ta hanyar kallon lakabin.

A jerin abubuwan hada abubuwa, za a iya bayyana madara ko kayayyakin kiwo kamar:

• Madara
• Abincin madara
• Madarar foda
• Whey
• Whey furotin
• Milk casein
• Kirki
• Milk sukari
• Buttermilk
• Cuku
• Madarar madara
• Dry madara mara ƙarfi
• Kirim mai tsami
• Whey sunadarai sun tattara
• Kayan madara

Kar a rude ka idan wani samfuri ya kunshi lactic acid, lactalbumin, lactate ko casein. Wadannan sinadaran ba lactose bane.

Kayan kiwo suna dauke da lactose. Yana da mahimmanci a bincika lakabin kayayyakin abincin da aka kera don ganin ko suna ƙunshe da wani ɓoye na lactose.

Mutanen da ke da Rashin Haƙuri da Lactose Za Su Iya Iya Cin Abincin Madara

Duk abincin kiwo yana dauke da lactose, amma wannan ba yana nufin sun kasance cikakkun iyakoki ne ga mutanen da ke da haƙuri na lactose ba.

Yawancin mutane da rashin haƙuri na lactose na iya jure wa ƙananan lactose. Misali, wasu mutane na iya jure wa karamin madara a cikin shayi amma ba adadin da za ka samu daga kwano na hatsi ba.

Ana tunanin cewa mutane da rashin haƙuri na lactose na iya jurewa har zuwa gram 18 na lactose, yaɗu cikin yini ().

A zahiri, bincike ya nuna cewa mutane da yawa tare da rashin haƙuri na lactose na iya jurewa har zuwa gram 12 na lactose a zama ɗaya, wanda kusan adadin a cikin kofi 1 (230 ml) na madara (,,,,,).

Wasu nau'ikan kiwo suma basuda yawa a cikin lactose yayin cin abinci a wuraren da suka saba. Butter, misali kawai ya ƙunshi giram 0.1 na lactose a cikin kowane gram 20.

Wasu nau'ikan cuku kuma suna da ƙasa da gram 1 na lactose a kowane aiki. Wannan ya hada da cheddar, Switzerland, Colby, Monterey Jack da mozzarella.

Abin sha'awa, yogurt yakan haifar da karancin bayyanar cututtuka a cikin mutane da rashin haƙuri na lactose fiye da sauran nau'in kiwo (,,,).

Yawancin mutane da rashin haƙuri na lactose na iya jure wa ƙananan lactose. Abubuwan naman alade kamar su man shanu, yogurt da wasu cuku ana yarda dasu fiye da madara.

Kyakkyawan Maɓuɓɓugan Abincin Non-Dairy

Abincin kiwo shine tushen tushen alli, amma cin kiwo bashi da mahimmanci.

Har yanzu yana yiwuwa a sami abinci mai ƙoshin lafiya ba tare da abincin kiwo ba. Kuna buƙatar haɗawa da wasu abincin da ke cike da alli (,).

Abincin da aka ba da shawarar don alli shine 1,000 MG kowace rana.

Wasu ingantattun hanyoyin samarda madara mara kyau na calcium sun hada da:

• Abinci mai ƙarfi mai ƙarfi: Akwai abinci mai ƙarfi da yawa a cikin alli, gami da ruwan 'ya'yan itace, gurasa da madara mara madara kamar su almond, soya ko madarar oat. Girgiza katun kafin amfani, tunda alli na iya daidaitawa a ƙasa.
• Kifi mai kyau: Kifin gwangwani da kashi, kamar su sardines ko whitebait, suna da alli sosai.
• Babban-tsire-tsire tsire-tsire abinci: Yawancin abinci na tsire-tsire sun ƙunshi adadin alli mai ma'ana. Koyaya, wannan allin galibi ba ya samun nutsuwa saboda kasancewar masu cin abinci kamar phytate da oxalate.

Ga jerin kayan abinci marasa lactose wadanda suke cike da alli wanda ba zai iya samunsu ba:

• Milkarfin madara mara madara: 300 mg calcium a cikin 8 oz (240 ml)
• Fruitatifiedan 'ya'yan itace masu ƙarfi ko ruwan' ya'yan itace: 300 MG alli a cikin 8 oz (240 ml)
• Fuara ƙarfi tofu: 200 MG alli a cikin wani 1/2 kofin bauta
• Ganyen da aka dafa daɗaɗa: 200 MG na alli a cikin kofi 1/2 suna hidimtawa
• 'Ya'yan itacen ɓaure: calciumaure 100 na ƙwaya a cikin ɓaure
• Kale: Kalshiyon 100 MG a cikin rabin kofi wanda ke hidiman
• Broccoli: alli na MG 100 a cikin kofi 1/2 mai hidima
• Waken soya: Kalsiyam 100 na kwaya a cikin rabin kofin cin abinci
• Tempeh: alli na mg 75 a cikin kofi 1/2 mai hidima
• Dafaffen bok choy ko mustard greens: 75 MG alli a cikin rabin kofi cin abinci
• Almond butter: alli na alli 75 a cikin tebur guda 2
• Tahini: alli na MG 75 a cikin Tebur guda biyu

Idan ka cire kiwo daga abincinka, kana buƙatar maye gurbinsa da ingantattun hanyoyin samun alli.

Jiyya don Rashin haƙuri na Lactose

Idan ba kwa son barin kiwo, to akwai wasu treatmentsan magungunan da zasu iya taimakawa.

Zyarin Enzyme

Zai yiwu a sayi enzymes don taimakawa narkewar lactose. Waɗannan su ne allunan da kuke haɗiyewa ko saukad da kuka ƙara zuwa abinci da abin sha.

Koyaya, tasirin waɗannan samfuran da alama sun bambanta daga mutum zuwa mutum (,,,,,,,).

Koyaya, abubuwan haɓaka enzyme na lactase na iya zama masu tasiri sosai ga wasu mutane.

Studyaya daga cikin binciken yayi nazarin tasirin nau'ikan nau'ikan nau'ikan kari guda uku a cikin lactose-marasa haƙuri waɗanda suka ɗauki gram 20 ko 50 na lactose ().

Idan aka kwatanta da placebo, dukkanin abubuwan lactase guda uku sun inganta cikakkiyar bayyanar cututtuka yayin ɗaukar su tare da gram 20 na lactose.

Koyaya, ba su da tasiri a mafi girman kashi 50 na lactose.

Bayyanar Lactose

Idan kun kasance mara haƙuri, lactose a kai a kai a cikin abincinku na iya taimaka wa jikinku daidaita da shi ().

Ya zuwa yanzu, karatu a kan wannan kaɗan ne kuma tsakanin, amma binciken farko ya nuna wasu sakamako masu kyau (,,).

A cikin karamin binciken, mutane tara-masu lactose-marasa haƙuri sun sami ƙaruwa sau uku a cikin lactase ɗin su bayan kwanaki 16 na cin lactose ().

Ana buƙatar ƙarin tsauraran gwaji kafin a ba da tabbatattun shawarwari, amma yana iya yiwuwa jirgin kasa hanjinka ya jure wa lactose.

Probiotics da rigakafi

Magungunan rigakafi sune ƙananan ƙwayoyin cuta waɗanda ke ba da fa'idodin kiwon lafiya yayin cinye su ().

Magungunan rigakafi nau'ikan fiber ne waɗanda suke aiki azaman abinci ga waɗannan ƙwayoyin cuta. Suna ciyar da ƙwayoyin cuta masu amfani waɗanda kuke da su a cikin hanjinku, don su bunƙasa.

Dukkanin rigakafi da rigakafin rigakafi an nuna su don rage alamun rashin haƙuri na lactose, kodayake yawancin karatun da ya zuwa yanzu sun kasance ƙananan (,,).

Wasu nau'ikan maganin rigakafi da rigakafin rigakafi na iya zama mafi tasiri fiye da wasu ga mutanen da ke fama da lactose rashin haƙuri ().

Ofaya daga cikin maganin rigakafin da ake amfani dashi shine Bifidobacteria, sau da yawa ana samun su a cikin yogurts na probiotic da kari (,).

Akwai hanyoyi da yawa don rage rashin haƙuri na lactose, gami da ƙarin enzyme, bayyanar lactose da cin probiotics ko prebiotics.

Dauki Sakon Gida

Cire kiwo daga abincinka na iya nufin ka rasa mahimman abubuwan gina jiki. Koyaya, ba koyaushe ake buƙata don kaucewa kiwo ba idan kun kasance mara haƙuri.

Yawancin mutane da rashin haƙuri na lactose na iya jure wa ƙananan kiwo.

Idan kana bukatar cire madarar kwata-kwata, zai yiwu ya zama kana da lafiyayyen abinci mai kyau ba tare da shi ba.

Kawai ka tabbata ka haɗa da sauran hanyoyin samun alli don samun duk abin da kake buƙata.