6 Nā Meaʻai Mea Līkū Kūlohelohe Kūlohelohe i ka Lactose

Anter

• He aha ka hoʻomanawanui ʻole o Lactose?
• 1. Pata
• 2. Keiki paʻa paʻa
• 3. ʻO Yogobi Probiotic
• 4. Kekahi mau Pauka Protein Waiwai
• 5. Kefir
• 6. Palima kaumaha
• Ka Laina Lalo

Hōʻalo ka poʻe me ka hoʻomanawanui ʻole lactose i ka ʻai ʻana i nā huahana waiū.

ʻO ka maʻamau kēia no ka mea hopohopo lākou i ka hopena o ka waiū i nā hopena a makemake ʻole ʻia a hoʻohilahila paha.

Eia nō naʻe, momona loa nā meaʻai waiū, ʻaʻole kiʻekiʻe nā lactose āpau iā lākou.

ʻImi kēia ʻatikala i nā meaʻai waiū 6 i haʻahaʻa i ka lactose.

He aha ka hoʻomanawanui ʻole o Lactose?

ʻO ka hoʻomanawanui ʻole ʻana o Lactose kahi pilikia digestive maʻamau. I ka ʻoiaʻiʻo, pili ia ma kahi o 75% o ko ka honua heluna ().

ʻO ka mea e mahalo ai, ʻoi aku ka laha ma ʻAsia a me ʻAmelika Hema, akā ʻoi aku ka liʻiliʻi ma nā wahi o ke komohana e like me ʻAmelika ʻĀkau, ʻEulopa a me ʻAukekulia ().

ʻAʻole lawa ka enemi i kapa ʻia ʻo lactase. Hana ʻia i kou ʻōpū, pono ka lactase e wāwahi i ka lactose, ke kō nui i loaʻa i ka waiū.

Me ka ʻole o ka lactase, hiki i ka lactose ke hele i waena o kou ʻōpū i hoʻoiho ʻole ʻia a hoʻohoho i nā ʻōuli maikaʻi ʻole e like me ka nausea, ʻeha, kinoea, bloating a me ka diarrhea ().

Hiki i ka makaʻu i ka hoʻomohala ʻana i kēia mau hōʻailona ke alakaʻi i ka poʻe me kēia ʻano e hōʻalo i nā meaʻai i loaʻa ka lactose, e like me nā huahana waiū.

Eia nō naʻe, ʻaʻole pono kēia i nā manawa āpau, no ka mea ʻaʻole lawa nā lactose i nā meaʻai waiū āpau e hana i nā pilikia no ka poʻe me ka hoʻomanawanui ʻole.

I ka ʻoiaʻiʻo, manaʻo ʻia hiki i nā poʻe he nui me ka hoʻomanawanui ʻole ke ʻai a hiki i ka 12 gram o ka lactose i ka manawa me ka loaʻa ʻole o nā hōʻailona ().

E kau i kēlā i ke kuanaʻike, ʻo ka 12 gram ka nui i loaʻa i ka 1 kīʻaha (230 ml) o ka waiū.

Hoʻohui ʻia, he haʻahaʻa maoli kekahi mau meaʻai waiū i ka lactose. Ma lalo iho o lākou he 6.

1. Pata

ʻO ka waiūpona kahi huahana waiū momona momona nui i hana ʻia e ka kalima a me ka waiū e hoʻokaʻawale i kāna mau momona paʻa a me nā wai.

ʻO ka huahana hope loa ma kahi o 80% momona, ʻo ka hapa o ka waiū o ka waiū, kahi i loaʻa nā lactose āpau, ua lawe ʻia i ka wā o ka hana ʻana (4).

ʻO kēia ka haʻahaʻa o ka ʻike lactose o ka waiūpaka. I ka ʻoiaʻiʻo, he 3.5 auneki (100 mau) pata o ka waiū i loko o 0,1 gram (4) wale nō.

ʻO nā pae i kēia haʻahaʻa e kumu ʻole i nā pilikia, ʻoiai inā he ahonui ʻoe ().

Inā ʻoe hopohopo, pono ia e ʻike i ka waiūpaka i hana ʻia mai nā huahana waiū fermented a me ka butter butter i loko o ka momona o ka lactose ma mua o ka waiūpaka maʻamau.

No laila inā ʻaʻole ʻoe he kumu ʻē aʻe e hōʻalo ai i ka waiūpaka, ka auwai i ka pāheola waiū.

ʻO ka waiūpaka kahi huahana waiū momona nui loa i loaʻa ka helu o ka lactose. ʻO ke kumu he maikaʻi maikaʻi kēia e hoʻopili i kāu papaʻai inā loaʻa ka lactose intolerance iā ʻoe.

2. Keiki paʻa paʻa

Hana ʻia ʻo Cheese ma ka hoʻohui ʻana i ka bacteria a i ʻole ka waikawa i ka waiū a laila ka hoʻokaʻawale ʻana i nā pākaina tī i hana ʻia mai ka whey.

Hāʻawi ʻia ka lactose i ka waiū i loaʻa i ka whey, he nui ka mea e hemo i ka wā e hana ʻia ana ka tī.

Eia nō naʻe, hiki ke hoʻololi i ka nui i loaʻa i ka tī, a ʻo nā tīhi me nā mea haʻahaʻa ʻoi aku ka lōʻihi o ka ʻelemakule.

ʻO kēia no ka hiki i nā bacteria i ka tī ke haki i kekahi o nā lactose i koe, e hoʻohaʻahaʻa ana i kāna ʻike. ʻO ka lōʻihi o ka manawa o ka tī, ʻo ka nui o ka lactose e wāwahi ʻia e nā bacteria i loko o ia ().

ʻO ke kumu o kēia, he haʻahaʻa haʻahaʻa nā ʻūlū paakiki i ka lactose. ʻO kahi laʻana, 3.5 auneke (100 mau) o ka tī cheddar loaʻa wale nā ​​helu o ia (6).

ʻO nā keke haʻahaʻa i ka lactose me Parmesan, Switzerland a me cheddar. Hiki ke ʻae ʻia nā ʻāpana kaulike o kēia mau tīhi e nā poʻe me ka hoʻomanawanui ʻole o ka lactose (6, 7, 8,).

ʻO nā pāhiʻi e ʻoi aku ke kiʻekiʻe i ka lactose e hoʻopili ana i nā pāhiʻi pālahalaha, nā paʻi waiū palupalu e like me Brie a me Camembert, ka tī liʻiliʻi a me ka mozzarella.

ʻO ka mea hou aku, ʻo kekahi o nā paʻi waiū lactose ʻoi aku ka kiʻekiʻe ʻaʻole hiki ke hana i nā hōʻailona ma nā ʻāpana liʻiliʻi, no ka mea aia lākou ma lalo o 12 gram o ka lactose.

Hiki ke loli ka nui o ka lactose ma waena o nā ʻano tī. Ma ke ʻano laulā, he ʻemi nā pae o nā ʻūlū i ʻelemakule, e like me cheddar, Parmesan a me Switzerland.

3. ʻO Yogobi Probiotic

ʻO ka poʻe me ka lactose intolerance ʻike pinepine i ka yogurt ʻoi aku ka maʻalahi ma mua o ka waiū (,,).

ʻO kēia no ka mea ʻo ka hapa nui o nā yogurts i loko o nā bacteria ola i hiki ke kōkua i ka wāwahi ʻana i ka lactose, no laila ʻaʻohe ou nui e ʻeli iā ʻoe iho (,,).

ʻO kahi laʻana, hoʻohālikelike kahi noiʻi i ka maikaʻi o ka ʻai ʻana o ka lactose ma hope o ka inu ʻana i ka waiū a me ka ʻai ʻana i kahi yogurt probiotic ().

Ua ʻike ʻia i ka wā e ʻai ai ka poʻe me ka lactose intolerance i ka yogurt, ua hiki iā lākou ke ʻānai i ka 66% ʻoi aku ka nui o ka lactose ma mua o ka inu ʻana i ka waiū.

Ua hōʻemi pū ka yogurt i nā ʻōuli liʻiliʻi, me 20% wale nō o ka poʻe e hōʻike nei i ka pilikia digestive ma hope o ka ʻai ʻana i ka yogurt, hoʻohālikelike ʻia me 80% ma hope o ka inu ʻana i ka waiū ().

ʻOi aku ka maikaʻi e nānā i nā yogurts i kapa ʻia ʻo "probiotic," ʻo ia hoʻi ka loaʻa o nā moʻomeheu ola o nā bacteria. ʻO nā Yogurts i pasteurized ʻia, ka mea e luku ai i ka bacteria, ʻaʻole e ʻae ʻia ().

Hoʻohui ʻia, ʻo nā yogurts momona a momona a like me Greek a me Greek-style yogurt hiki ke lilo i koho ʻoi aku ka maikaʻi no nā poʻe me ka hoʻomanawanui ʻole o ka lactose.

ʻO kēia no ka mea ʻo nā yogurts momona piha ka mea i ʻoi aku ka momona a ʻoi aku ka liʻiliʻi o ke kō ma mua o nā yogurts momona momona.

ʻOi aku ka haʻahaʻa o nā yogurts Helene a me Helene i ka lactose no ka mea ua pilikia lākou i ka wā o ka hana. Lawe kēia i nā mea hou aku o ka whey, e hoʻoliʻiliʻi maʻamau iā lākou i ka lactose.

ʻIke pinepine ka poʻe hoʻomanawanui ʻole i ka lactose i ka yogurt ma mua o ka waiū. ʻO ka yogurt maikaʻi loa no ka poʻe me ka hoʻomanawanui ʻole o ka lactose kahi momona piha, yogurt probiotic i loaʻa nā moʻomeheu koʻohune ola.

4. Kekahi mau Pauka Protein Waiwai

Ke koho ʻana i kahi pauka protein hiki ke maʻalahi no ka poʻe hoʻomanawanui ʻole i ka lactose.

ʻO kēia no ka mea maʻa mau ʻia nā pauka protein mai nā protein i ka waiū waiū, ʻo ia ka lactose-i loaʻa, ʻāpana wai o ka waiū.

Eia nō naʻe, hiki ke hoʻololi i ka nui i loaʻa i nā powy protein powders, kaukaʻi ʻia i ka hana ʻana o ka whey.

Aia he ʻekolu mau ʻano nui o ka pauka protein ʻo Whey:

• Hoʻopaʻa Whey: Nā waihona ma kahi o 79-80% protein a me kahi liʻiliʻi o ka lactose (16).
• Hoʻokaʻawale Whey: Loaʻa i kahi o 90% protein a ʻoi aku ka liʻiliʻi o ka lactose ma mua o ka protein whey protein (17).
• Whey hydrolyzate: Loaʻa i kahi like o ka lactose e like me ka whey concentrate, akā ʻo kekahi o nā protein i kēia pauka ua pau i ka ʻeli ʻia ().

ʻO ke koho ʻoi loa no nā kānaka lactose-sensitive paha he isolate whey, kahi i loaʻa nā pae haʻahaʻa.

Eia nō naʻe, hiki ke loli ka ʻike o ka lactose ma waena o nā māka, a ʻo ka hapa nui o ka poʻe e hoʻokolohua e ʻike i ka mole mole protein i kūpono no lākou.

Ua hoʻoponopono ʻia nā pauka protein diary e hemo i ka nui o kā lākou lactose. Eia nō naʻe, ʻoi aku ka nui o ia mea ma mua o ka whey protein concentrate ma mua o ka whey isolates, a he koho maikaʻi paha kēia no nā poʻe pilikino.

5. Kefir

ʻO Kefir kahi mea inu fermented i hana ʻia ma ke ʻano maʻamau i ka hoʻohui ʻana i nā "hua kefir" i ka waiū holoholona ().

E like me ka yogurt, loaʻa i nā hua kefir nā moʻomeheu ola o nā koʻohune i kōkua i ka wāwahi ʻana a me ka hoʻowalewale ʻana i ka lactose i ka waiū.

ʻO kēia ka kefir e ʻae maikaʻi ʻia e ka poʻe me ka hoʻomanawanui ʻole o ka lactose, ke hoʻopau ʻia i nā mea kaulike.

I ka ʻoiaʻiʻo, ua loaʻa kahi noiʻi i hoʻohālikelike ʻia i ka waiū, nā huahana waiū hū e like me yogurt a i ʻole kefir hiki ke hōʻemi i nā ʻōuli o ka hoʻomanawanui ʻole e 54-71% ().

ʻO Kefir kahi mea inu waiū fermented. E like me ka yogurt, nā bacteria i kefir e wāwahi i ka lactose, e hoʻonui ai i ka digestible.

6. Palima kaumaha

Hana ʻia ka kirimaila e ka hōʻoki ʻana i ka wai momona e piʻi i luna o ka waiū.

Hiki i nā kalima ʻokoʻa ke loaʻa ka nui o ka momona, e like me ka lakio o ka momona i ka waiū i ka huahana.

ʻO ka momona momona kahi huahana momona kiʻekiʻe e piha ana ma kahi o 37% momona. ʻOi aku ka pākēneka kiʻekiʻe aʻe ma mua o nā kalima ʻē aʻe e like me ka hapalua a me ka hapalua a me ka kirimona māmā (21).

ʻAʻohe paha o ke kō i loko o ia mea, ʻo ia hoʻi he haʻahaʻa loa kāna ʻike lactose. I ka ʻoiaʻiʻo, he hapalua auneke wale nō (15 ml) o ka kirimaona kaumaha wale nō ma kahi o 0.5 gram.

No laila, ʻo ka nui o ka kirimaona kaumaha i loko o kāu kofe a i ʻole me kāu mea ʻono ʻaʻole pono e pilikia ʻoe.

ʻO ka kirimona kaumaha ka huahana momona momona e ʻaneʻane ʻaʻohe lactose. ʻO ka hoʻohana ʻana i nā mea ʻono o ke kalima koʻikoʻi e hiki ke hoʻomanawanui ʻia no ka hapanui o ka poʻe e hoʻomanawanui ʻole i ka lactose.

Ka Laina Lalo

Kūlike ʻole i ka hilinaʻi kaulana, ʻaʻole pono ia no nā lactose-intolerant kanaka e hōʻalo i nā huahana waiū a pau.

ʻO ka ʻoiaʻiʻo, ʻo kekahi mau huahana waiū - e like me ka 6 i kūkā ʻia i kēia ʻatikala - haʻahaʻa maoli i ka lactose.

I nā kālā kaulike, hoʻomanawanui maikaʻi lākou i ka poʻe lactose-intolerant.