Ingabe Awuzwani Ne-lactose?
NGUMLOBELI WE-PHAPHAMA! EMEXICO
“Mina nomyeni wami sasivakashele abangane bethu ePuebla, eMexico. Ababesimemile babefuye izinkomo, ngakho basinika ubisi oluvela kuzo lapho sidla ukudla kwasekuseni nokwantambama.
“Ngobusuku bokuqala sagula, kodwa ngosuku lwesibili isimo sase sisibi kakhulu. Isisu sami savuvukala kangangokuthi wawungafunga uthi nginezinyanga eziyisikhombisa ngikhulelwe. Sobabili sabe sesiphathwa isifo sohudo esinzima.
Kwaze kwaba yiminyaka kamuva lapho sathola khona ukuthi asizwani ne-‘lactose.’”—UBertha.
INDABA kaBertha ayiyona engavamile, ngoba abanye balinganisela ukuthi abantu abadala abangamaphesenti angu-75 emhlabeni bangase babe nezinye noma babe nazo zonke izimpawu zokungezwani ne-lactose.a Kodwa siyini lesi simo futhi sibangelwa yini? Okubaluleke nakakhulu, yini engenziwa ukuze uphile naso?
Elithi “ukungezwani ne-lactose” libhekisela ekuhlulekeni komzimba ukugaya i-lactose, ushukela oyisakhi esiyinhloko esitholakala obisini. Ukuze imunceke emgudwini wegazi, i-lactose kufanele ihlakazwe ibe yi-glucose ne-galactose. Ukuze kwenzeke lokhu, kudingeka i-enzyme ebizwa ngokuthi i-lactase. Inkinga iwukuthi lapho usana selukhula, umzimba ukhiqiza i-lactase encane. Ngenxa yokuntula i-lactase, abantu abadala abaningi abezwani ne-lactose.
Uma umuntu edla i-lactose eningi kunaleyo umzimba wakhe ongayigaya—eyithola obisini nasemikhiqizweni yalo—igciwane elikupopopo liyayishintsha liyenze i-lactic acid nesikhutha. Phakathi nesikhashana esingangemizuzu engu-30, izimpawu ziyaqala, kuhlanganise nesicanucanu, amajaqamba, ukuvuvukala nohudo. Abanye abangazi ukuthi abezwani ne-lactose bangase bazame ukupholisa isisu ngokuphuza ubisi oluningi, kanti bayayibhebhethekisa inkinga.
Izinga lokungezwani ne-lactose liyashiyana kuye ngomuntu. Abanye bangaphuza ingilazi yobisi kodwa bangabi nalutho. Kwabanye ngisho nalesi silinganiso esincane singabangela izimpawu zokugula. Abanye basikisela ukuthi ukuze ubone ukuthi lungakanani olungeke lukugulise, kufanele uqale ngengilazi encane yobisi. Kamuva bese wandisa kancane kancane isilinganiso osiphuzayo. Kulokhu, khumbula ukuthi nakuba izimpawu zokungezwani ne-lactose zikwenza ungazizwa kahle, azivamile ukuba yingozi.
Okufanele Ukudle Nokufanele Ukugweme
Uma ungezwani ne-lactose kufanele uthole ukuthi yini ongayidla nongeke uyidle. Okuningi kuyoxhomeka ekutheni engakanani ekugulisayo. Ukudla okune-lactose kuhlanganisa ubisi, u-ice cream, i-yogurt, ibhotela noshizi. Okunye ukudla okwenziwe njengamakhekhe, okusanhlamvu noketshezi oluthelwa kusaladi, kungase kube ne-lactose. Ngakho-ke, abantu abangezwani ne-lactose kufanele babheke isigqebhezana sezakhi emikhiqizweni enjalo.
Yebo, ubisi luwumthombo oyinhloko we-calcium, futhi ukungabi ne-calcium eyanele kungaholela ekuchachambeni kwamathambo. Ngakho-ke, labo abangezwani ne-lactose kufanele badle okunye ukuze bathole i-calcium. Eminye imifino, njenge-broccoli, iklabishi nesipinashi, inayo i-calcium. Kanjalo nama-alimondi, izinhlamvu ze-sesame nenhlanzi enamathambo athambile, njengosadinsi ne-salmon.
Ngisho noma ungezwani ne-lactose, kungase kungadingeki ukuba uluyeke ngokuphelele ubisi nemikhiqizo yalo. Kunalokho, zama ukuthola ukuthi lungakanani ongaluphuza lungakugulisi, bese ugcina leso silinganiso. Uma kungenzeka, noma ikuphi ukudla okune-lactose kudle kanye nokunye ukudla. Khumbula futhi ukuthi ushizi osumdala une-lactose encane, ungase ungakubangeli inkinga. Kuthiwani nge-yogurt? Cishe ine-lactose eningi njengobisi, kodwa kwabanye abantu abangezwani ne-lactose ingagayeka kalula. Ngani? Ngoba i-yogurt inamagciwane akhiqiza i-lactase, futhi lokhu kusiza ekugayekeni kwe-lactose.
Ngakho uma uguliswa ukungezwani ne-lactose, ungakhathazeki. Njengoba sesibonile, ukwazi ngalokhu kugula kuyokusiza ukuba ukulawule kalula. Kodwa gcina la maphuzu alandelayo engqondweni:
(1) Yidla kancane ubisi nemikhiqizo yalo, kanye nokunye ukudla, ukuze ubone ukuthi ingakanani i-lactose ekugulisayo.
(2) Yidla i-yogurt noshizi osumdala, ngokuvamile okugayeka kalula.
(3) Yidla noma imiphi eminye imikhiqizo etholakalayo engenayo i-lactose noma ene-lactase.
Ngokulandela lokhu kusikisela ungakwazi ukubhekana nokungezwani ne-lactose.
[Umbhalo waphansi]
a Ukungezwani ne-lactose kuthinta abantu base-Asia kakhulu ukudlula noma yibaphi abanye. Abozalo lwaseYurophu esenyakatho abathinteki kangako.
[Ibhokisi/Isithombe ekhasini 26, 27]
Ukuhlola Ukungezwani Ne-lactose
Kusetshenziswa izindlela eziningana ukuze kuhlolwe ukungezwani ne-lactose.
Ukuhlola ukuthi i-‘lactose’ ikuphatha kanjani: Ngemva kokuzila ukudla, isiguli siphuza uketshezi olune-lactose. Kuthathwa amasampula egazi ukuze kutholakale ukuthi i-lactose igayeka kahle kangakanani.
Ukuhlolwa ngokuphefumula i-hydrogen: I-lactose engagayekile ikhiqiza izinhlobo ezihlukene zamagesi, kuhlanganise ne-hydrogen. Idlula emathunjini iye emgudwini wegazi bese iya emaphashini, ngemva kwalokho bese iyaphuma.
Ukuhlolwa kwendle ukuthi ine-asidi engakanani: I-lactose engagayekile kupopopo ikhiqiza i-asidi engatholakala kuyisampula yendle.
Lokhu kuhlola kuvame ukwenziwa esigulini esingalalisiwe esibhedlela.