Yog cov khoom noj muaj mis nyuj tsis muaj txiaj ntsig yog noj qab nyob zoo?


Yog cov khoom noj muaj mis nyuj tsis muaj txiaj ntsig yog noj qab nyob zoo?

Qhov qis qis ntawm lactose

Lactose yog lub suab thaj uas muaj nyob hauv cov mis thiab lwm yam khoom noj siv mis ua. Hauv cov neeg muaj kev noj qab haus huv, lactose hauv kev noj haus tau tawg thaum lub sij hawm kev zom los ntawm ib qho enzyme hu ua lactase. Tab sis hauv cov neeg muaj lactose tsis txaus ntseeg, lub enzyme ploj lawm, lossis ua tsis txaus. Qhov no ua rau lub lactose nyob twj ywm kom txog thaum nws mus txog qhov qis hauv plab uas cov kab mob tsoo nws. Hmoov tsis zoo, txoj kev no ua rau tsam plab, roj, raws plab thiab mob.

Txoj kev thev tsis tau lactose hauv kev tau txais ib feem me me ntawm cov cuam tshuam thiab muaj ntau dua rau cov neeg uas muaj keeb kwm South Asian. Txawm li cas los xij, nyob rau hauv feem ntau ntawm cov neeg muaj tus mob, qhov ua rau tuaj yeem ua rau mob plab zom mov, lossis teeb meem cuam tshuam nrog cov mob hnyuv, xws li Crohn’s, lossis vim muaj kev kho mob, xws li kev kho mob tshuaj lom neeg. Rau ntau ntawm cov tib neeg no, txoj kev tsis haum lactose yuav daws tau raws sijhawm.

Nws tsim nyog sau cia tias kev noj haus tsis haum mis yog qhov txawv ntawm nyuj cov fab mis nyuj uas yog vim muaj cov mis ua kua. Yog li, cov neeg muaj mis nyuj tsis haum mis yuav tsum zam txhua yam zaub mov mis ua tab sis cov neeg muaj lactose tsis txaus yuav muaj cov zaub mov tsis muaj lactose, thiab feem ntau yuav zam cov kua mis nyeem, kefir thiab cheeses.

Kws ua zaub mov Christine Bailey hais tias, “Ua cov khoom noj mis nyuj ua kua lossis khoom qab zib yog cov muaj lactose tsawg tshaj plaws vim tias cov txheej txheem kev txhim kho ua ntej txiav cov lactose ntau ntau,” “Tsis tas li ntawd, thaum lub sijhawm ua cov cheese ua cov txheej txheem lactose tawm nrog rau whey.”

Cov as-ham twg los saib

Cov zaub mov tseem ceeb uas yuav tsum tau hloov nrog lwm qhov chaw yog protein, B vitamins, calcium thiab iodine.

Kev Cuam Tshuam

Protein hauv tshwj xeeb yog qhov tseem ceeb rau cov menyuam loj hlob yog li ua kom koj tus me nyuam tsis haum mis muaj nqaij ntses, nqaij liab, nqaij qaib, qe, taum lossis pulse nrog txhua pluas noj. Cov neeg laus feem ntau muaj protein ntau hauv cov zaub mov noj kom tsis txhob mob siab los hloov cov protein mis nyuj. Cov vitamins B pom muaj nyob hauv ntau cov zaub mov muaj protein ntau yog li, yog tias koj tab tom noj ntau yam ntawm cov no, koj yuav muaj txaus.

Tshuaj calcium

Calcium tseem ceeb heev rau kev txhim kho pob txha hauv cov menyuam yaus yog li muaj kev saib xyuas pob txha qauv hauv cov neeg laus. Cov zaub mov tsis muaj mis suav nrog zaub nplooj ntsuab, noob, noob txiv thiab zaub mov / dej qab zib.

Dietician Maeve Hanan tau hais tias: “Cov khoom lag luam tsis muaj lactose feem ntau xav tau kom muaj cov calcium txaus yog li xaiv cov hmoov av muaj roj, oat, txiv ntoo, lossis txiv maj phaub mis, cov kua mis yog mis thiab cheeses. Koj tseem tuaj yeem siv milks kev lag luam ua ‘lactose-free’. tawv cheeses (Cheddar, Parmesan, Emmental, Wensleydale) muaj cov lactose tsawg heev thiab thiab tuaj yeem yog lwm txoj kev xaiv. “

Vitamin D

Calcium xav tau cov vitamins D kom txaus ua hauj lwm zoo. Raws li theem ntawm cov vitamin D hauv tebchaws Askiv qis heev, tsoomfwv pom zoo kom yuav ib hnub 10 microgram ntxiv rau lub caij ntuj no thiab caij nplooj hlav rau cov neeg laus thiab cov menyuam hnub nyoog tshaj 5 xyoos. Cov pab pawg uas muaj pheej hmoo tsis txaus cov vitamin D yuav tsum noj ib xyoos puag ncig. Cov no suav nrog cov menyuam yaus yau, cov menyuam noj niam mis, cev xeeb tub thiab tus pojniam menyuam, tus neeg laus, thiab cov uas muaj tawv dub lossis tus uas npog rau kev ntseeg lossis kev coj noj coj ua.

Iodine

Iodine tam sim no tau lees paub tias yog qhov khoom noj muaj kev txhawj xeeb rau ntau tus neeg, tshwj xeeb yog cov poj niam ntawm kev yug menyuam thiab cov hluas. Txoj kev tshawb pom tshiab tau qhia tias cov mis nyuj uas tsis yog mis nyuj ua los ntawm soya, txiv maj phaub, almond, txhuv thiab oats yog qhov tsawg dhau lawm ntawm iodine, muab ob zaug micrograms ntawm 150 micrograms uas peb xav tau txhua hnub. Hauv kev sib piv, ib khob mis nyuj muaj ib puag ncig 70 micrograms ntawm iodine.

Tus sau txog txoj kev tshawb no, Dr Sarah Bath los ntawm University of Surrey, tau hais tias: “Iodine tseem ceeb vim tias kev tsis muaj peev xwm thaum cev xeeb tub muaj feem cuam tshuam rau kev loj hlob ntawm lub hlwb thiab txuas nrog kev txawj ntse qis hauv cov menyuam yaus. Rau cov neeg uas tsis tuaj yeem lossis tsis noj cov kev xaiv no – xws li vegans lossis cov neeg tsis nyiam ntses – nws yuav nyuaj rau ua raws li cov tshuaj iodine pom zoo. xav txog cov tshuaj iodine tab sis zam cov khoom raws kelp vim lawv cov tshuaj iodine tuaj yeem ua rau siab dhau. “

Noj zaub mov zoo rau koj lub cev

Hanan hais tias nws xav pom zoo kom muaj tib yam sib txawv thiab muaj kev noj haus zoo rau cov neeg muaj mob tsis haum mis vim nws xav tau rau lwm tus.

“Qhov txawv tsuas yog hloov qee cov khoom noj muaj lactose nrog lwm cov zaub mov tsis muaj lactose. Piv txwv li cov khoom noj txom ncauj zoo noj yuav yog cov txiv ntoo, tes ntawm cov noob txiv lossis cov noob, cov nplais txiv mis los yog cov nplais zaub nrog hummus, lub tais ntawm wholegrain cereal. nrog rau cov mis nyuj uas tsis muaj lactose, lossis txiv hmab txiv ntoo nrog cov kua mis tsis muaj lactose (lossis yoghurt tsis tu ncua yog tias koj tuaj yeem tiv taus qhov no). “

Bailey ntxiv hais tias: “Yog tias koj lactose tsis txaus siab, koj tseem tuaj yeem noj khoom txom ncauj ntawm cov cheese nyuaj nrog cov nplawm lossis muaj lub lauj kaub uas tsis muaj cov lactose uas tsis muaj mis nyuj lossis mis nyuj uas tsis muaj mis nyuj nrog rau qee cov txiv ntoo. Cov kev xaiv zoo rau cov menyuam yaus thiab cov neeg laus uas muab calcium thiab magnesium rau pob txha. kev noj qab haus huv muaj xws li txiv ntoo thiab noob, noob txiv los sis tahini nrog oat khoom qab zib lossis cov lactose tsis muaj mis / cov mis tsis muaj mis ua ua smoothie nrog cov txiv hmab txiv ntoo. Nco ntsoov suav nrog hauv koj cov zaub mov noj zaub mov ntau nyob rau hauv cov vitamin D xws li qe lossis ntses oily. cov kev xaiv yuav nyuaj-hau cov qe hauv cov zaub xam lav, Spanish omelette, lossis cov kaus poom mackerel mashed rau wholegrain ci. “

Khoom qab zib thiab tshuaj

Cov no tuaj yeem yog ib feem ntawm kev noj zaub mov zoo, muaj txiaj ntsig rau cov neeg nquag nyob rau hauv lub cev qhov hnyav. Tsom rau feem me me thiab sim kom tsis txhob noj lawv ntau dhau yog tias cov khoom noj txom ncauj muaj suab thaj ntau.

Cov kev xaiv rau lactose tsis haum yuav muaj xws li hom ua kua txob, khoom noj qab zib hau, chocolate dawb, qab zib, qee hom qhob noom, mov ci, thiab khaub noom tsis qab. Txawm li cas los xij, nws yog ib qho tseem ceeb kom kuaj cov ntawv cim npe rau mis lossis lactose vim tias cov no yuav raug sau nyob rau ntau txoj hauv kev – piv txwv li, whey, curds lossis cream. Yog tias muaj mis nyuj, nws yuav qhia rau hauv siab tawv ntawm daim ntawv lo cov khoom xyaw.

Qee cov khoom siv tuaj yeem ua suab zoo li lawv muaj lactose thaum lawv tsis xws li lactic acid, sodium lactate thiab cocoa butter. Cov khoom xyaw no tsis tas yuav zam yog tias koj lactose thev tsis tau.

Yog lawm, kev ua mov ci hauv tsev yog lwm txoj hauv kev los tsim cov khoom noj tsis haum lactose. Muaj ntau cov zaub mov txawv hauv online.

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