Onani zomwe munthu wodwala shuga angadye ngati ali ndi lactose osasamala
Zakudya za mkaka wa mafuta ochepa ndizo chikhalidwe cha zakudya za shuga . Koma bwanji ngati muli ndi vuto la lactose ?
Zakudya zamakono ndi zachilengedwe "zakudya", kupereka pafupifupi magalamu 12 a mavitamini ndi mapulogalamu 8 a mapuloteni pamtundu uliwonse. Palibe gulu lina la chakudya limapereka pafupifupi makilogalamu ofanana ndi mapuloteni.
Apa pali chomwe chimayambitsa matenda odwala matenda a shuga
Munthu wodwala matenda a shuga wa lactose sangathe kugwiritsa ntchito mkaka wa mafuta ochepa kuti apange chakudya chokwanira komanso kuonjezera mapuloteni kwa zakudya.
Nazi njira zina:
- Zakudya zopangidwa ndi mkaka zopanda lactose zomwe zimakhala ndi mkaka.
- Siyani mkaka kunja kwa ndondomeko ya chakudya (ndipo funsani dokotala wanu kapena dietitian kuti ndalama zamtaliki ndi vitamini D zowonjezera tsiku ndi tsiku).
Chakudya cha shuga chopanda shuga chiyenera kukhala ndi zolinga zabwino zomwe zimakhala ndi mkaka, ngakhale:
- 45 mpaka 60 gm ya carbohydrate pa chakudya
- Magalamu 15 mpaka 30 a Zakudya Zakudya Zam'madzi Pakati pa madzulo
- 50 peresenti ya makilogalamu a tsiku ndi tsiku kuchokera m'magawamu, 20% ma calories kuchokera ku mapuloteni, ndi 30% ma calories kuchokera mafuta (7% kuchokera mafuta odzaza)
Monga Nthawizonse, Werengani Malemba
Ngati muli ndi vuto la lactose, kumbukirani kuti nthawi zonse muyang'ane mndandanda wa zakudya zomwe zimaphatikizidwa ndi zakudya zomwe zimasonyeza lactose:
- Whey
- Casein
- Zojambula
- Lactose
- Nougat
- Butter
- Tchizi
- Miyala
- Mkaka ndi mankhwala
- Mkaka wosakanizidwa wa Nonfat
- Mkaka wolimba wouma
- Mkaka wouma wothira
Zakudya Zakudya Zamagazi za Lactose
Pano pali chitsanzo cha dongosolo la chakudya cha shuga la masiku a tsiku limodzi la sabata (chakudya cham'mawa, chakudya chamadzulo, chakudya chamadzulo ndi chotukuka) chomwe chili ndi makilogalamu 1547 - 49% ma makilogalamu, ndi 26% ma calories kuchokera mafuta.
Chakudya cham'mawa
- Magawo awiri-toast wokolola
- Supuni 2 supuni batala
- Nthochi yaying'ono 1
- Coffee ndi osakoma mkaka
Chakudya:
- Veggie burger
- Pachasitiki ya pita 6½
- Supuni 2 zamapepala
- Apulo 1
- 1 kapu ya khate ya khate
- 1/3 chikho hummus
Chakudya:
- 3 ounces ophika pamphepete mwala
- 1 chikho chobiriwira chobiriwira
- 1 chikho chosakaniza masamba a letesi
- Supuni 2 zochepetsedwa-mafuta saladi kuvala
- 2/3 chikho cha mpunga wofiira
- Supuni 2 zoumba
- 6 amondi owadulidwa
Snack:
- 1/2 chikho cha saladi
- 5 osakaniza tirigu onse
- 1 maula