Bona ukuthi yini umuntu olesifo sikashukela angadla uma nayo i-lactose ingavumi
Imikhiqizo yobisi ephansi kakhulu iyinhlangano yendabuko yezinhlelo zokudla zesifo sikashukela . Kodwa kuthiwani uma une-lactose engaxolisi ?
Imikhiqizo yobisi yinto yokudla yemvelo "inhlanganisela", inikeza cishe amagremu angu-12 we-carbohydrate nama-8 amagremu amaprotheni ngokukhonza. Ayikho enye iqembu lokudla elihlinzeka ngama-carbohydrates namaprotheni amanani alinganayo.
Nakhu ukuthi yisifo sikashukela esingenakuphikisana nesifo sikashukela
Isifo sikashukela esingahambi kahle ngesifo sikashukela asikwazi ukusebenzisa imikhiqizo yobisi ephansi kakhulu ukuze kulungiswe uhlelo lokudla bese wengeza amaprotheni ekudleni.
Nazi ezinye izindlela:
- Imikhiqizo yobisi engekho i-lactose engenalutho kumalungiselelo okudla aqukethe ubisi.
- Shiya ubisi ngaphandle kohlelo lokudla (bese ubuza udokotela wakho noma u-dietitian ngokuthi mangakanani i-calcium ne-vithamini D yokwengeza nsuku zonke).
Ukudla okunesifo sikashukela ka-lactose kufanele kube nemigomo efanayo yokudla okunomsoco njengoba iqukethe ubisi, nakuba:
- 45 kuya ku-60 amagremu we-carbohydrate ngesidlo ngasinye
- 15 kuya ku-30 amagremu we-carbohydrate ngehora lesikhohlwa
- Ama-calories angu-50% wezinsuku zonke ezivela ku-carbohydrate, ama-calories angu-20% kusuka kumaprotheni, nama-30% ama-khalori avela kumafutha (7% kusuka ku-fat satated)
Njengamanje, Funda amalebula
Uma uzwela kakhulu ku-lactose, khumbula ukuthi uhlaziye njalo uhlu lwesithako ekudleni okuhlanganisiwe okwenziwe izithako ezibonisa i-lactose:
- Whey
- Casein
- Ama-Caseinates
- I-Lactose
- I-Nougat
- Ibhotela
- Ushizi
- Amakhodi
- Ubisi nge-imikhiqizo
- Ubisi obumile be-Nonfat
- Ubisi obumile obumile
- Ubisi obomile obomvu
Isidlo Sokudla Sikashukela Sase-Lactose
Nasi isibonelo sezinsuku zokudla zesifo sikashukela sezinsuku ezilodwa (isidlo sasekuseni, isidlo sasemini, isidlo sakusihlwa kanye nesidla) esinezinhlamvu ezingu-1547 - 49% ama-khalori ukusuka ku-carbohydrate, nama-26% amakholori avela kumafutha.
Ukudla kwasekuseni:
- 2 tincetu
- 2 wezipuni ubhotela ibhotela
- Ibhanana elilodwa elincane
- Ikhofi ne-ayisikhilimu angewona ubisi
Usuku lokudla:
- I-veggie burger
- I-1/2 (i-intshi engu-6 intshi) i-pita pocket
- 2 wezipuni avocado
- I-apula engu-1
- 1 inkomishi i-carrots yezingane ezihlaza
- 1/3 indebe hummus
Dinner:
- Ama-ounces ama-3 aqoshwe nge-flank
- 1 inkomishi ubhontshisi oluhlaza eluhlaza
- 1 inkomishi ehlanganisiwe ihlumela imifino
- 2 isipuni esinciphile-fat isaladi sigqoka
- 2/3 inkomishi irayisi ensundu
- 2 wezipuni omisiwe
- Ama-almond aqoshiwe
Isinkwa:
- 1/2 indebe ye-tuna ye-tuna
- Abakhiqizi bekolweni abangu-5
- 1 iplamu