Mafi kyawun Milks don Mai Girma

Kodayake madara mahaifiyar ita ce abincin abincin ga jarirai, kuma akasarin mu an tashe su da madara madara da madara tare da abincinmu da abincinmu, madara ba kullum aboki ne ga tsarin ba. Mutane da yawa suna da rashin haƙuri ga lactose , wanda zai haifar da bayyanar cututtuka na ciki, ciwo, da kuma iskar gas mai zurfi.

Abin da ke sa madara madara, sabili da haka, shine ƙananan lactose kuma baya dauke da wasu abubuwan sinadaran da suke haɗuwa da ƙwayar cuta. Tare da godiya ga masu bincike a Jami'ar Monash , za mu iya amfani da ayyukansu a kan FODMAPs , carbohydrates da suka kara yawan bayyanar cututtuka a cikin mutanen da ke da IBS , don samun wani tsabta game da wajan ƙungiyoyi sun fi sauƙi don ƙwaƙwalwar mu.

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1. Lactose-Free Milk

Laitose-free madara ne yawanci madara maraya wanda ya cire cire lactose. Wannan yana ba wa mutanen da ke da lausose-rashin haƙuri, ma'anar cewa basu da isasshen yawan lactase enzyme da ake buƙata don lausose kwayar cutar, don jin dadin madara ba tare da fuskantar alamun cututtuka ba. An yarda da madara maras yisti akan wani abincin mai sauƙi-FODMAP .

Mai amfani da madarayar shanu na madara mai amfani da kayan abinci mai gina jiki - ciki har da sunadarai da bitamin, mafi mahimmanci alli. Milk ya kasance yana da kyakkyawan suna saboda kasancewa mai muhimmanci ga lafiyar ƙasashe.

Sauran masu bincike sunyi tambaya ko ya kamata mutane su sha madara, duk da cewa binciken bai yarda da da'awar cewa madara ba sa rage hadarin da kuma cewa samar da madara yana kawo wasu hadarin lafiya.

Don dalilan wannan labarin, madara mai yalwaccen lactose yana da kyakkyawan zabi idan kuna da IBS da / ko lactose rashin hakuri kuma kuna so su guje wa katako mai ciki da kuma iskar gas mai zurfi. Amma sanin game da hadarin da ake yi na madarar maraya zai iya taimaka maka ka ji daɗi game da yin amfani da magungunan kiwo don kare kanka.

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2. Almond Milk

Almondon Almond da ake amfani da su a matsayin abincin FODMAP mai girma . A takaice dai, masu binciken a Jami'ar Monash sun gwada waƙar almond da daɗewa kuma sun sami talauci a cikin FODMAPs a matakin 1 kofin bauta.

Almondon madara yana dauke da dukkanin bitamin da kuma ma'adanai, mafi yawanci Vitamins D da E da alli.

Kasuwanci da aka saya da madarar almond zai iya ƙunsar karin kayan zaki, kuma sau da yawa ya ƙunshi carrageenan, wani ɗan ƙaramin rikici. Idan kuna son karantawa game da wannan, duba "Menene Carrageenan?"

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3. Hemp Milk

Hemp madara ne aka yi daga hemp tsaba. Kuna tunani, "Shin, ba hemp marijuana?" Gaskiya ne cewa dukansu suna cikin ɗayan iyali amma hakika suna da tsire-tsire daban-daban.

Hemp madara ne mai kyau tushen albarkatun mai omega-3 kuma ya ƙunshi nau'i-nau'i na sauran bitamin da ma'adanai. Hemp madara ne mai kyau tushen furotin na tushen sinadaran kuma yana iya zama da amfani ga masu cin ganyayyaki.

Bishara ita ce, an gano madara mai yalwaci a cikin FODMAPs ta hanyar masu bincike na Monash a wata kofin da suke yin amfani da su.

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4. Gwanin Milki

An fitar da madara mai sanyi daga nama na kwakwa. Raba mai tsabta yana da mahimmanci na fiber kuma yana cike da bitamin da ma'adanai masu yawa. Kodayake madara mai kwakwa ne a cikin ƙwayoyi masu fatsari, an yi imanin cewa matakan lauric acid da matsakaici-sarkar triglycerides sune ingantaccen kiwon lafiya.

Idan kuna da IBS, kuna buƙatar zama mai hankali ga girman rabo. A cewar Cibiyar ta Monash University, yawan girman da aka yi zai zama iyaka ga 1/2 kofin.

Yawancin yankakken kwakwalen da ake da su a guar sun kara. Guar danko ba FODMAP ba, duk da haka, amma yana iya samun sakamako mai laushi. Babu tabbacin idan jaririn kwakwa da aka gwada a Jami'ar Monash yana dauke da guar gum. Kamar almond da hemp madara, madara mai kwakwa yana da sauki don yin gida fiye da yadda za ku yi tunani. Tare da takaddun gida, ba dole ba ka da damuwa game da sauran kayan haɗe.

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5. Kefir

Kefir wani abincin mai madara ne wanda aka yi daga madara na shanu, tumaki, ko awaki, amma kuma za'a iya horar da shi daga madara mai kwakwa, da kuma naman ba da yalwacin IBS-friendly da shinkafa shinkafa. A matsayin abinci mai gishiri, kefir yana cike da damuwa da yawa na kwayoyin kwayoyin probiotic da yisti.

Kefir ya fi tsami fiye da madarar yau da kullum amma yana da mahimmanci fiye da takwaransa, yogurt. Yana da dadi, abincin daji.

Kefir ya bambanta da sauran madara a kan wannan jerin domin yana da damar yin wani abu fiye da kawai ba zai haifar da bayyanar cututtukan narkewa ba, amma zai iya inganta lafiyar tsarinka na narkewa.

Abin baƙin ciki, ba a riga an gwada Kefir a Jami'ar Monash ba don ƙididdigar FODMAP. Duk da haka, an yi imani da cewa tsarin shari'ar yana haifar da abinci maras kyau, sabili da haka mahimmancin tunani shine mai yiwuwa akwai mafi yawan mutanen da ke da IBS.

_Sources:

_{Gibson, P. & Shepherd, S. "Tabbatar da abincin da ke cike da abincin da ke nunawa na aikin maganin bayyanar cututtuka: Aikin FODMAP" Journal of Gastroenterology and Hepatology 2010 25: 252-258.}

_{"Calcium da Milk: Mene ne Mafi Girma ga Kasusuwa da Lafiya?" Harvard School of Health Public website}

_{Jami'ar Monash Low FODMAP Diet App}