6 Cov Khoom Noj Mis Kom Uas Ntuj Yug qis hauv Lactose

Zoo Siab

• Dab tsi yog Lactose Intolerance?
• 1. Cov txiv kab ntxwv
• 2. Nyuaj Nyuaj
• 3. Probiotic Yogurt
• 4. Qee qhov khoom noj muaj protein ntau
• 5. Kefir
• 6. Hnyav Qab Zib
• Rau hauv qab Kab

Cov neeg muaj mob tsis haum mis nyeem ntau zaus zam kev noj zaubmov.

Qhov no feem ntau vim tias lawv txhawj xeeb tias mis nyuj tuaj yeem ua rau tsis xav hnov ​​thiab ua kom txaus ntshai tshwm sim.

Txawm li cas los xij, cov zaub mov mis nyuj yog qhov ua rau lub cev tsis muaj zog, thiab tsis yog txhua txhua ntawm lawv muaj lactose ntau.

Kab lus no tshawb nrhiav 6 hom khoom noj mis nyuj uas muaj roj tsawg.

Dab tsi yog Lactose Intolerance?

Txoj kev thev tsis tau lactose yog ib yam teeb meem plab zom mov heev. Qhov tseeb, nws cuam tshuam rau 75% ntawm lub ntiaj teb cov pej xeem ().

Qhov xav tau, nws nthuav dav nyob hauv Asia thiab South America, tab sis ntau qhov tsis tshua pom ntawm thaj chaw hauv ntiaj teb sab hnub poob xws li North America, Europe thiab Australia ().

Cov uas muaj nws yuav tsis muaj txaus cov enzyme hu ua lactase. Ua rau hauv koj lub plab, lactase yog xav tau txhawm rau rhuav tshem cov lactose, lub suab thaj tseem ceeb muaj nyob hauv cov mis.

Yog tias tsis muaj lactase, lactose tuaj yeem hla ntawm koj lub plab tsis zoo thiab ua rau cov tsos mob tsis zoo xws li xeev siab, mob, roj, tsam plab thiab raws plab ().

Ntshai ntawm kev txhim kho cov tsos mob no tuaj yeem ua rau cov neeg muaj tus mob no kom tsis txhob noj zaub mov uas muaj cov lactose, xws li cov khoom noj siv mis.

Txawm li cas los xij, qhov no tsis yog qhov tsim nyog tas li, vim tias tsis yog txhua yam khoom noj muaj mis muaj lactose txaus ua rau muaj teeb meem rau cov neeg uas tsis nkag siab.

Qhov tseeb, nws tau xav tias ntau tus neeg uas muaj kev tsis txaus ntseeg tuaj yeem noj txog 12 grams ntawm lactose nyob rau hauv ib lub sijhawm yam tsis muaj kev mob tshwm sim ().

Txhawm rau muab qhov ntawd tso rau hauv kev pom, 12 grams yog qhov nyiaj uas pom hauv 1 khob (230 ml) ntawm mis.

Ib qho ntxiv, qee cov khoom noj mis nyuj muaj yog lactose ib txwm muaj. Hauv qab no yog 6 ntawm lawv.

1. Cov txiv kab ntxwv

Butter yog cov khoom noj muaj roj ua uas ua los ntawm churning cream lossis mis nyuj los cais nws cov roj ua kom muaj roj thiab ua kua.

Cov khoom kawg yog ib puag ncig 80% rog, raws li cov feem ua kua ntawm mis, uas muaj tag nrho cov lactose, raug tshem tawm thaum ua haujlwm (4).

Qhov no txhais tau tias cov ntsiab lus lactose ntawm butter yog qhov qis heev. Qhov tseeb, 3.5 ooj (100 grams) ntawm butter tsuas yog 0.1 grams (4).

Qib hauv qib qis no tsis zoo li yuav ua rau muaj teeb meem, txawm tias koj tsis nkag siab ().

Yog tias koj muaj kev txhawj xeeb, nws tsim nyog paub tias butter ua los ntawm cov khoom noj muaj mis thiab ua rau cov txiv mis muaj roj tsawg dua li cov txiv mis.

Yog li tshwj tsis yog koj muaj lwm qhov laj thawj kom zam butter, ua npuav mis los ua kom tsis thoob.

Butter yog cov zaub mov ua uas muaj roj ntau nyob hauv lub cev uas tsuas yog muaj cov txiaj ntsig ntawm lactose. Qhov no txhais tau tias feem ntau nws zoo rau hauv koj cov zaub mov yog tias koj muaj lactose tsis haum.

2. Nyuaj Nyuaj

Cheese yog tsim los ntawm kev ntxiv cov kab mob lossis acid rau mis nyuj thiab tom qab ntawd cais cov cheese curds uas tsim los ntawm whey.

Muab hais tias cov lactose hauv cov mis muaj nyob hauv lub whey, ntau nws yog muab tshem tawm thaum ua cov cheese.

Txawm li cas los xij, tus nqi pom hauv cov cheese tuaj yeem sib txawv, thiab chees nrog tus nqi qis yog cov uas tau ua ntev tshaj plaws.

Qhov no yog vim hais tias cov kab mob hauv cheese muaj peev xwm zom ib co ntawm cov seem lactose, txo qis nws cov ntsiab lus. Lub sijhawm ntev dua rau cov tshij laus dua, cov lactose ntau dua yog tawg los ntawm cov kab mob hauv nws ().

Qhov no txhais tau hais tias cov laus, cov tawv tawv txiv nees feem ntau ua rau qis lactose. Piv txwv li, 3.5 ounces (100 grams) ntawm cheddar cheese tsuas yog muaj qee qhov cim tseg ntawm nws (6).

Cov cheese uas yog qhov tsawg hauv lactose suav nrog Parmesan, Swiss thiab cheddar. Cov kab kev noj haus uas tsis tshua zoo pes tsawg tuaj yeem zam tau los ntawm cov neeg uas tsis haum lactose (6, 7, 8,).

Cov cheese uas yuav zoo dua hauv lactose suav nrog cheese kis, muag chees zoo li Brie lossis Camembert, tsev cheese thiab mozzarella.

Dab tsi ntxiv, txawm tias qee tus cheem cov lactose ntau dua yuav tsis ua rau muaj mob me me, vim lawv nyiam tseem tsawg dua 12 grams ntawm lactose.

Tus nqi ntawm lactose tuaj yeem sib txawv ntawm ntau hom cheese. Feem ntau, cov cheese uas muaj hnub nyoog laus dua, xws li cheddar, Parmesan thiab Swiss, muaj cov neeg qes qis.

3. Probiotic Yogurt

Cov neeg muaj mob tsis haum mis nyeem ntau zaus pom cov kua mis nyeem qaub yooj yim dua rau kev zom dua mis (,,).

Qhov no yog vim tias feem ntau yogurts muaj cov kab mob ciaj sia uas tuaj yeem pab rhuav tshem lactose, yog li koj tsis muaj ntau yam los zom koj tus kheej (,,).

Piv txwv li, ib txoj kev tshawb fawb piv tau zoo npaum li cas lactose tau zom tom qab haus mis thiab haus cov kua mis nyeem yog probiotic yog (()).

Nws pom tias thaum cov neeg muaj mob tsis haum mis nyuj noj cov kua mis nyeem qaub, lawv muaj peev xwm zom tau 66% lactose ntau dua li thaum lawv haus cov mis.

Cov kua mis nyeem qaub yog tseem ua rau muaj cov tsos mob tsawg dua, tsuas yog 20% ​​ntawm cov neeg qhia txog kev zom zaub mov tom qab noj cov kua mis yogurt, piv rau 80% tom qab haus cov mis ().

Nws yog qhov zoo tshaj rau nrhiav yogurts daim ntawv lo "probiotic," uas txhais tau tias lawv muaj cov kab mob nyob ntawm cov kab mob. Yogurts uas tau muab tshuaj, uas tua tau cov kab mob, kuj yuav tsis tuaj yeem zoo ().

Tsis tas li ntawd, cov roj ntsha muaj roj thiab rog tawv nqaij yogurtshuaj zoo li Greek thiab Greek-yogurt yog qhov kev xaiv zoo dua rau cov neeg muaj lactose tsis haum.

Qhov no yog vim tias cov kua mis nyeem roj puv nkaus muaj cov rog ntau dua thiab lub cev me dua li lub txiv mis yog rog.

Cov lus Greek thiab Greek-style yogurts kuj tseem qis hauv lactose vim tias lawv tau mob siab thaum ua haujlwm. Qhov no tshem tawm ntau heev tshaj dua ntawm lub whey, ua rau lawv ib txwm nyob qis qis hauv lactose.

Lactose intolerant cov neeg feem ntau pom cov kua mis nyeem qaub yooj yim dua rau kev zom dua mis. Cov kua mis yogurt zoo tshaj plaws rau cov neeg muaj lactose tsis txaus ntseeg yog cov muaj roj, yog kua mis yog mis uas muaj cov kab mob nyob.

4. Qee qhov khoom noj muaj protein ntau

Xaiv cov protein ntau hmoov yuav ua tau qhov tsis zoo rau cov neeg tsis muaj lactose.

Qhov no yog vim tias cov hmoov nplej protein feem ntau yog tsim los ntawm cov protein nyob hauv cov mis nyuj whey, uas yog lactose-muaj, kua ib feem ntawm mis.

Txawm li cas los xij, tus nqi pom hauv whey cov hmoov nplej hmoov sib txawv tuaj yeem sib txawv, nyob ntawm seb cov khoom noj whey li cas.

Nws muaj peb hom khoom tseem ceeb ntawm whey protein hmoov:

• Hnov mloog zoo: Muaj nyob ib ncig ntawm 79-80% cov protein thiab ib qho me me ntawm lactose (16).
• Whey cais: Muaj cov khoom nyob ib ncig ntawm 90% protein thiab tsawg dua lactose dua li whey protein mloog zoo (17).
• Khoom siv hydrolyzate: Muaj cov lactose zoo ib yam li whey mloog zoo, tab sis qee qhov ntawm cov protein nyob hauv cov hmoov no twb tau muab zom me me ().

Qhov kev xaiv zoo tshaj plaws rau cov neeg tsis paub qab hau yog tej zaum whey cais tawm, uas muaj cov theem qis tshaj.

Txawm li cas los xij, cov ntsiab lus lactose tuaj yeem sib txawv ntawm cov hom, thiab cov neeg feem ntau yuav tsum tau sim seb hom twg cov hmoov protein ua haujlwm zoo tshaj rau lawv.

Chaw muag mis nyuj cov hmoov protein tau ua tiav los tshem tawm ntau ntawm lawv cov lactose. Txawm li cas los xij, whey protein mloog zoo muaj ntau ntawm nws ntau dua li whey cais, uas yuav yog qhov kev xaiv zoo dua rau cov neeg tsis nkag siab.

5. Kefir

Kefir yog haus muaj cawv haus uas ib txwm ua los ntawm kev ntxiv "kefir nplej" rau cov mis nyuj ().

Zoo li cov kua mis nyeem qaub, kefir nplej muaj cov kab lis kev cai nyob ntawm cov kab mob uas pab rhuav thiab zom cov lactose hauv mis.

Qhov no txhais tau hais tias kefir tuaj yeem ua tau zoo dua los ntawm cov neeg uas tsis haum lactose, thaum noj hauv nruab nrab.

Qhov tseeb, ib txoj kev tshawb nrhiav tau pom tias piv rau mis nyuj, cov khoom noj siv mis ua xws li kua mis nyeem los yog kefir tuaj yeem txo cov tsos mob tsis txaus ntseeg li ntawm 54–71% ().

Kefir yog kev haus dej qab zib. Zoo li cov kua mis nyeem qaub, cov kab mob hauv kefir zom lactose, ua rau nws zom tau.

6. Hnyav Qab Zib

Cov tshuaj nplaum ua los ntawm kev nplua tawm ntawm cov kua roj uas sawv mus rau sab saum toj ntawm mis.

Cov tshuaj nplaum sib txawv tuaj yeem muaj cov roj sib txawv, nyob ntawm seb qhov sib piv ntawm cov rog mus rau mis nyuj hauv cov khoom.

Cov tshuaj nplaum hnyav yog ib yam khoom uas muaj cov rog ntau nyob ib puag ncig 37%. Qhov no yog feem pua ​​ntau dua li ntawm lwm cov cream zoo li ib nrab thiab ib nrab thiab lub teeb cream (21).

Nws tseem muaj yuav luag tsis muaj qab zib, uas txhais tau tias nws cov ntsiab lus lactose tsawg heev. Qhov tseeb, ib nrab ooj (15 ml) ntawm hnyav cream tsuas muaj nyob ib ncig ntawm 0.5 grams.

Yog li, cov roj qab zib me me hauv koj cov kas fes lossis nrog koj cov khoom qab zib yuav tsis ua rau koj muaj teeb meem.

Cov tshuaj nplaum hnyav yog ib yam khoom uas muaj roj ntau uas yuav luag tsis muaj cov lactose. Siv me me ntawm cov tshuaj nplaum hnyav yuav tsum zam rau ntau tus neeg uas lactose tsis haum.

Rau hauv qab Kab

Txheeb rau qhov kev ntseeg nrov, nws tsis tsim nyog rau cov neeg muaj lactose-khaus kom zam tag nrho cov khoom noj muaj mis.

Qhov tseeb, qee qhov khoom siv mis ua - xws li 6 qhov sib tham hauv tsab xov xwm no - yog ib txwm nyob hauv lactose.

Hauv cov nyiaj nruab nrab, lawv ib txwm muaj peev xwm zam tau los ntawm cov tib neeg muaj lactose-intolerant.