Lactose Intolerance 101 - Nā Kumu, Nā Hōʻailona a me nā Hana

Anter

• He aha ka hoʻomanawanui ʻole o Lactose?
• Nā kumu o ka Lactose Intolerance
• ʻO ka Lactose Intolerance mua
• ʻO ka Lactose Intolerance lua
• He aha nā hōʻailona o ka Lactose Intolerance?
• Hōʻalo i ka Lactose ma ke ʻano o ka pale ʻana i ka waiū, kahi kiʻekiʻe ma nā mea momona
• ʻO nā meaʻai e pili ana iā Lactose?
• Nā Mea ʻAi Pipi I piha iā Lactose
• Nā Mea ʻai i loaʻa i kekahi manawa ka Lactose
• Nā inoa ʻē aʻe no ka waiū hoʻohui
• Hiki i ka poʻe me ka Lactose Intolerance ke hiki ke ʻai i kekahi waiū
• Nā Kumuwaiwai Waiwai maikaʻi maikaʻi ʻole o ka puna
• Nā mālama ʻana no ka Lactose Intolerance
• Pākuʻi Enzyme
• Hōʻike Lactose
• Nā Probiotics a me Prebiotics
• Lawe i ka Home Message

Lactose intolerance mea maʻamau.

I ka ʻoiaʻiʻo, manaʻo ʻia e hoʻopili ma kahi o 75% o ko ka honua heluna ().

ʻO ka poʻe me ka lactose intolerance ʻike i nā pilikia digestive ke ʻai lākou i ka waiū, a hiki i ka hopena maikaʻi ʻole i ka maikaʻi o ke ola.

He aha ka hoʻomanawanui ʻole o Lactose?

ʻO ka lactose intolerance kahi maʻi digestive i hoʻokumu ʻia e ka hiki ʻole ke ʻānai i ka lactose, ka mea ʻaʻā nui i nā huahana waiū.

Hiki iā ia ke kumu i nā ʻōuli like ʻole, e like me ka bloating, diarrhea a me nā ʻōpū o ka ʻōpū.

ʻAʻole lawa ka poʻe me ka lactose intolerance i ka lactase o ka enzyme, kahi e pono ai e lactose lactose.

Pono ka lactase enzyme e wāwahi i ka lactose i loko o ka glucose a me ka galactose, a laila hiki ke komo i loko o ke kahe o ke koko a hoʻohana ʻia no ka ikehu.

Me ka lawa ʻole o ka lactase, neʻe ka lactose ma loko o kou ʻōpū i hoʻoiho ʻole ʻia a kumu ʻia nā ʻōuli digestive (,,).

Loaʻa ka lactose i ka waiū umauma, a ʻaneʻane hānau ʻia nā kānaka āpau me ka hiki ke ʻeli iā ia. Kākaʻikahi loa ka ʻike ʻana i ka hoʻomanawanui ʻole o ka lactose i nā keiki ma lalo o ka makahiki ʻelima.

I kēia manawa, ma kahi o 75% o ka heluna kanaka o ka honua ka lactose intolerant. Kūleʻa nui ka pilikia ma waena o nā ʻāina, e like me ka mea i hōʻike ʻia ma ka palapala ʻāina.

Puna Puna.

ʻO ka hoʻomanawanui ʻole ʻana o ka lactose ka hiki ʻole o ka hoʻowalewale ʻana i ka lactose, ka mea ʻaʻā nui i ka waiū. Hoʻokumu ʻia ia e ka hoʻoliʻiliʻi hana ʻana o ka enzyme lactase i kou ʻōpū.

Nā kumu o ka Lactose Intolerance

ʻElua ʻano nui o ka hoʻomanawanui ʻana o ka lactose, he mau kumu like ʻole kekahi.

ʻO ka Lactose Intolerance mua

ʻO ka hoʻomanawanui ʻole ʻia o ka lactose ka mea maʻamau. Hoʻokumu ʻia ia e ka emi ʻana o ka hana lactase me ka makahiki, no laila lilo lactose i kahi maikaʻi ʻole ().

ʻO kēia ʻano o ka lactose intolerance i hapa paha i kumu ʻia e nā genes, no ka mea ʻoi aku ka maʻamau o kekahi mau heluna ma mua o nā mea ʻē aʻe.

Ua koho ʻia nā noiʻi heluna kanaka i ka hoʻomanawanui ʻole ʻana o ka lactose i 5-17% o ko ʻEulopa, ma kahi o 44% o ʻAmelika a 60-80% o ko ʻApelika a me ko ʻAsia.

ʻO ka Lactose Intolerance lua

Kākaʻikahi ka loaʻa ʻole o ka lactose intolerance. Hoʻokumu ʻia ia e ka maʻi, e like me ka ʻōpū o ka ʻōpū a i ʻole kahi hihia koʻikoʻi e like me ka maʻi celiac. ʻO kēia no ka mea hiki i ka mumū i ka paia o ka ʻōpū ke alakaʻi i kahi emi manawa ʻole o ka hana ʻana o ka lactase ().

ʻO ka hoʻomanawanui ʻole ʻana o ka lactose maʻamau ka mea maʻamau a pili i ka hoʻoliʻiliʻi lactase i ka hana me nā makahiki. Hoʻokomo ʻia ka lua ʻole lactose intolerance e ka mumū i loko o ka ʻōpū, kekona i kahi maʻi a i ʻole maʻi.

He aha nā hōʻailona o ka Lactose Intolerance?

Inā ʻaʻole mālama pono ʻia, hiki i ka lactose intolerance ke hana i nā pilikia digestive koʻikoʻi.

ʻO nā ʻōuli maʻamau ka (,,):

• Puʻupuʻu
• Pākuʻi ʻōpū
• Gasekine
• Pohā

Hoʻomaopopo kekahi poʻe i ka wikiwiki e hele i ka lua, kahe, ka luaʻi, ʻeha i ka ʻōpū o lalo a i kekahi manawa ka constipation.

Kū ka maʻi maʻi ma muli o ka lactose undigested i loko o kou ʻōpū liʻiliʻi, kahi e neʻe ai ka wai i loko o kāu wahi digestive.

Aia a hiki i kou kolona, ​​hū ʻia ka lactose e nā bacteria i loko o kou ʻōpū, e hana ana i nā waikawa momona momona a me ke kinoea. ʻO kēia ke kumu o ka ʻōhū ʻana, ka pā a me ka ʻeha.

Hiki ke loli ke koʻikoʻi o nā ʻōuli, kaukaʻi ʻia i ka nui o ka lactose hiki iā ʻoe ke hoʻomanawanui a me ka nui āu i ʻai ai ().

Hiki i ka lactose intolerance ke kumu i nā pilikia digestive.ʻO nā ʻōuli nui ka bloating, gas, ʻōpū pūpū a me ka diarrhea.

Hōʻalo i ka Lactose ma ke ʻano o ka pale ʻana i ka waiū, kahi kiʻekiʻe ma nā mea momona

ʻO ka waiū ka huaʻōlelo e hoʻohana ai e wehewehe i ka waiū a i ʻole nā ​​huahana i hana ʻia mai ka waiū.

ʻO nā huahana waiū ka mea momona a waiwai nui o ka protein, calcium a me nā huaora e like me A, B12 a me D ().

ʻOi aku ka maikaʻi o kēia hui nutrient no kou iwi ().

Hoʻopili pū ʻia ka waiū i kāu papaʻai i ka nui o ka mineral o ka iwi, i hiki ke kōkua i ka hōʻemi ʻana i ka haki o nā iwi iwi ke ʻelemakule (,,).

Ua hoʻopili pū ʻia nā huahana waiū me ka hoʻemi hoʻemi o ka maʻi diabetes type 2 a me ka momona (,,).

Eia nō naʻe, pono i ka poʻe me ka hoʻomanawanui ʻole o ka lactose e ʻoki a hoʻoneʻe paha i nā huahana waiū mai kā lākou papaʻai, e nalo paha i kekahi mau meaola (,,,).

Nui ka waiū i nā meaola he nui, a ʻo ia ke kumu o ka puna kō o ka honua. ʻO ka hemo ʻana i ka waiū pono ʻoe e kiʻi i kēia mau meaola mai nā meaʻai ʻē aʻe.

ʻO nā meaʻai e pili ana iā Lactose?

Loaʻa ka lactose i nā meaʻai waiū a me nā huahana i loaʻa ka waiū.

Nā Mea ʻAi Pipi I piha iā Lactose

Loaʻa nā lactose i nā huahana waiū aʻe:

• Ka waiū o ka bipi (nā ʻano āpau)
• Waiū o kao
• Keiki (me nā ʻūlū paʻakikī a palupalu hoʻi)
• Aikalima
• Yogurt
• Pata

Nā Mea ʻai i loaʻa i kekahi manawa ka Lactose

ʻO nā meaʻai i loaʻa kekahi ʻano o ka waiū ma ke ʻano he mea hoʻohui pū kekahi i loko o ka lactose, me:

• Nā meaʻai i hana ʻia me ka waiū waiū, e like me ka quiche
• Nā kuki a me nā kuki
• ʻO ka kokoleka a me ka confectionary, e like me nā meaʻono i hoʻolapalapa ʻia a me nā candies
• Nā palaoa a me nā mea i hoʻomoʻa ʻia
• Kaka Kaka
• Mea ʻai kakahiaka
• Kopa a me nā mea kō koke
• Nā ʻiʻo i hana ʻia, e like me ka ham i ʻoki mua ʻia a i ʻole nā ​​sausages
• Nā meaʻai mākaukau
• Nā Sauce a me nā gravies
• Kāpala ʻuala, nā hua kukui a me nā tortilla ʻono
• Nā Desserts a me nā puʻukū

Nā inoa ʻē aʻe no ka waiū hoʻohui

Hiki iā ʻoe ke nānā inā loaʻa kahi waiū i kahi huahana ma ka nānā ʻana i ka lepili.

Ma nā papa inoa mea hoʻohui, hoʻohui ʻia ka waiū a i ʻole nā ​​huahana waiū e like me:

• Waiu
• Hoʻoikaika ka waiū
• Pauka waiū
• Whey
• Protein protein Whey
• Pahu waiū
• Pākaʻa
• Kopa waiū
• Pāpaʻa waiū
• Keiki
• Waiū malt
• Paʻa waiū maloʻo
• ʻAilika kirīmiʻona
• ʻO ka protein protein Whey
• Nā huahana by waiū

Mai kānalua inā loaʻa kahi huahana lactic acid, lactalbumin, lactate a casein paha. ʻAʻole lactose kēia mau mea hoʻohui.

Lactose nā huahana waiū. He mea nui e nānā i ka lepili o nā meaʻai i hana ʻia e ʻike inā loaʻa iā lākou kekahi lactose huna.

Hiki i ka poʻe me ka Lactose Intolerance ke hiki ke ʻai i kekahi waiū

Loaʻa i nā meaʻai waiū a pau ka lactose, akā ʻaʻole ia he manaʻo he palena loa lākou no nā poʻe me ka hoʻomanawanui ʻole o ka lactose.

ʻO ka hapa nui o ka poʻe me ka hoʻomanawanui ʻole ʻana i ka lactose hiki ke ʻae i nā lactose liʻiliʻi. ʻO kahi laʻana, hiki i kekahi poʻe ke hoʻomanawanui i ka liʻiliʻi o ka waiū i ke kī akā ʻaʻole ka nui āu e loaʻa ai mai kahi pola o ka cereal.

Manaʻo ʻia he hiki i nā poʻe me ka hoʻomanawanui ʻole ʻana i ka lactose ke hoʻomanawanui a hiki i ka 18 gram o ka lactose, pāhola ʻia i ka lā holoʻokoʻa ().

I ka ʻoiaʻiʻo, ua hōʻike ʻia ka noiʻi i hiki i nā poʻe he nui me ka hoʻomanawanui ʻole o ka lactose ke ʻae a hiki i ka 12 gram o ka lactose i hoʻokahi noho ʻana, ʻo ia ka nui o ka nui o ka waiū ma 1 cup (230 ml) (,,,,).

ʻO kekahi ʻano o ka waiū waiu he haʻahaʻa maoli ia i ka lactose ke ʻai ʻia i kā lākou ʻāpana maʻamau. ʻO ka waiūpaka, ʻo kahi laʻana he 0.1 wale nō ka lactose ma kēlā me kēia ʻāpana 20-gram.

Kekahi ʻano o ka waiū kekahi i emi ma mua o 1 gram o ka lactose no ka lawelawe ʻana. Hoʻopili kēia me cheddar, Switzerland, Colby, Monterey Jack a me mozzarella.

ʻO ka mea e mahalo ai, mālama ka yogurt i ka liʻiliʻi o nā ʻōuli i ka poʻe me ka hoʻomanawanui ʻole o ka lactose ma mua o nā ʻano waiū (,,).

ʻO ka hapa nui o ka poʻe me ka hoʻomanawanui ʻole ʻana i ka lactose hiki ke ʻae i nā lactose liʻiliʻi. ʻO nā mea hana waiū e like me ka waiūpaka, ka yogurt a me kekahi mau paʻi waiū e hoʻomanawanui pinepine ʻia ma mua o ka waiū.

Nā Kumuwaiwai Waiwai maikaʻi maikaʻi ʻole o ka puna

ʻO nā meaʻai waiū ka waiwai maikaʻi loa o ka calcium, akā ʻaʻole pono ka ʻai ʻana i ka waiū.

Hiki nō ke loaʻa kahi papaʻai olakino maikaʻi loa me ka ʻole o nā meaʻai waiū. Pono wale ʻoe e hoʻopili i nā meaʻai ʻē aʻe i kiʻekiʻe i ka calcium (,).

ʻO ka mea i koi ʻia no ka calcium he 1,000 mg i kēlā me kēia lā.

ʻO kekahi o nā kumuwaiwai waiū maikaʻi ʻole o ka calcium i hoʻopili ʻia:

• Nā meaʻai paʻa paʻa Nui nā meaʻai i hoʻoikaika ʻia i ka calcium, me nā wai momona, nā berena a me nā waiū waiū ʻole e like me ka ʻalemona, ka soy a i ʻole ka waiū ʻoka. E hoʻoluliluli i ka pahu pahu ma mua o ka hoʻohana ʻana, ʻoiai hiki i ka calcium ke noho ma lalo.
• Iʻa boned: ʻO nā iʻa kēnā me nā iwi, e like me ka sardine a i ʻole ke keʻokeʻo, he kiʻekiʻe i ka puna.
• Nā mea kanu kanu calcium kiʻekiʻe: Nui nā meaʻai mea kanu i loaʻa ka nui o ka calcium. Eia naʻe, ʻemi pinepine ʻia kēia calcium ma muli o ke alo o nā antinutrients e like me ka phytate a me ka oxalate.

Eia kahi papa inoa o nā meaʻai lactose-manuahi ʻole i kiʻekiʻe i ka puna pālolo bioavailable:

• ʻO ka waiū waiū paʻa ʻole paʻa: 300 mg calcium i kahi 8 oz (240 ml) e lawelawe ana
• ʻO ka hua i hoʻopaʻa ʻia a i ʻole ka wai mea kanu: 300 mg calcium i kahi 8 oz (240 ml) e lawelawe ana
• ʻIke paʻa: 200 mg calcium i loko o kahi kīʻaha 1/2
• ʻO nā greens collard kuke: 200 mg o ka puna i loko o kahi kīʻaha 1/2
• Nā fiku maloʻo: 100 mg calcium i loko o ʻelima mau fiku
• Kale: 100 mg calcium i kahi lawelawe kīʻaha 1/2
• Broccoli: 100 mg calcium i loko o kahi kīʻaha 1/2
• Soybeans: 100 mg calcium i loko o kahi kīʻaha 1/2
• Tempeh: 75 mg calcium i kahi lawelawe kīʻaha 1/2
• Hoʻomaʻa ʻia i nā bok choy a me nā greens mustard: 75 mg calcium i kahi lawelawe kīʻaha 1/2
• ʻAmona almond: 75 mg calcium i loko o 2 Tablespoons
• Tahini: 75 mg calcium i loko o 2 Tablespoons

Inā ʻoe e hoʻoneʻe i ka waiū mai kāu papaʻai, pono ʻoe e pani iā ​​ia me nā kumuwaiwai kūwaho kūpono kūpono o ka calcium.

Nā mālama ʻana no ka Lactose Intolerance

Inā ʻaʻole ʻoe makemake e haʻalele i ka waiū, a laila aia kekahi mau mālama kūlohelohe i hiki ke kōkua.

Pākuʻi Enzyme

Hiki ke kūʻai aku i nā enzymes e kōkua i ka hoʻolauna ʻana i ka lactose. ʻO kēia nā papa āu e ale ai a hāʻule paha e hoʻohui i nā meaʻai a me nā mea inu.

Eia nō naʻe, ʻokoʻa ka maikaʻi o kēia mau huahana mai kēlā me kēia kanaka (,,,,,,,).

Eia nō naʻe, he mea maikaʻi loa paha nā mea kōkua lactase enzyme no kekahi poʻe.

Nānā hoʻokahi kahi noiʻi i nā hopena o nā ʻano ʻekolu o nā mea hoʻopihapiha lactase i ka poʻe lactose-intolerant nāna i lawe i 20 a 50 paha mau lactose ().

Hoʻohālikelike ʻia i kahi placebo, hoʻomaikaʻi i nā hōʻailona laulā ʻekolu a pau i nā ʻōuli holoʻokoʻa ke lawe ʻia me 20 gram o ka lactose.

Eia naʻe, ʻaʻole lākou i maikaʻi i ka mahele lāʻau kiʻekiʻe o 50 lactose.

Hōʻike Lactose

Inā he lactose intolerant ʻoe, me ka lactose i kāu papaʻai hiki ke kōkua i kou kino e hoʻopili iā ia ().

I kēia manawa, he kakaikahi a mamao loa ka noiʻi ʻana ma kēia, akā ua hōʻike ʻia nā noiʻi mua ʻana i kekahi mau hopena maikaʻi (,,).

I hoʻokahi o nā noi liʻiliʻi, ʻeiwa mau poʻe lactose-intolerant i ʻike i ka hoʻonui ʻekolu o kā lākou hana lactase ma hope o 16 mau lā o ka ʻai ʻana i ka lactose ().

Pono nā hoʻokolohua koʻikoʻi hou aʻe ma mua o ka hiki ke hana i nā ʻōlelo aʻoaʻo paʻa, akā hiki paha kaʻaahi kou ʻōpū e hoʻomanawanui i ka lactose.

Nā Probiotics a me Prebiotics

ʻO nā Probiotics he microorganism e hāʻawi i nā pono olakino ke hoʻopau ʻia ().

ʻO Prebiotics he ʻano o ka fiber e hana ma ke ʻano he meaʻai no kēia bacteria. Hānai lākou i nā bacteria maikaʻi i loaʻa i kou ʻōpū, i ulu pono lākou.

Ua hōʻike ʻia nā probiotics a me nā prebiotics e hōʻemi i nā ʻōuli o ka hoʻomanawanui ʻole o ka lactose, ʻoiai ka hapa nui o nā noiʻi i kēia manawa ua liʻiliʻi (,,).

ʻO kekahi ʻano o nā probiotics a me nā prebiotics e ʻoi aku ka maikaʻi ma mua o nā mea ʻē aʻe no ka poʻe me ka hoʻomanawanui ʻole lactose ().

ʻO kekahi o nā probiotics maikaʻi loa i manaʻo ʻia ʻO Bifidobacteria, loaʻa pinepine i nā probiotic yogurts a me nā mea hoʻopili (,).

Nui a hewahewa nā ala e hōʻemi ai i ka hoʻomanawanui ʻole o ka lactose, e like me ka hoʻopili ʻana i ka enzyme, ka lactose a me ka ʻai ʻana i nā probiotics a i ʻole prebiotics.

Lawe i ka Home Message

ʻO ka hemo ʻana i ka waiū mai kāu papaʻai hiki ke manaʻo i kou nalo ʻana i nā mea momona nui. Eia naʻe, ʻaʻole pono ia i ka manawa āpau e hōʻalo loa i ka waiū waiū inā ʻaʻa ʻole ʻoe i ka lactose.

Hiki i ka hapanui o nā kānaka me ka hoʻomanawanui ʻole i ka lactose ke hoʻomanawanui i ka waiū liʻiliʻi.

Inā pono ʻoe e hemo loa i ka waiū, hiki loa ke loaʻa kahi papaʻai olakino a kaulike ʻole me ka ʻole o ia.

E hōʻoia wale nō e hoʻopili i nā kumuwaiwai ʻē aʻe o ka calcium i loaʻa nā mea āpau āu e makemake ai.