Puas yog koj tsis kam lees lactose, muaj kev tsis haum mis, xav tsis pub dawb los ntawm kev siv cov khoom siv mis, lossis xav los ua tus neeg tsis noj nqaij uas ntseeg tias noj nqaij tsiaj lossis khoom tsiaj tsis raug tso cai? Txawm hais tias koj txiav txim siab tshem tawm cov khoom siv mis los ntawm koj cov khoom noj rau kev coj ncaj ncees, kev noj zaub mov zoo lossis lwm yam laj thawj, koj yuav tsum kawm paub tias cov khoom noj twg yog tsim los ntawm cov khoom siv mis nyuj (muaj ntau dua li qhov koj xav) kom paub cov zaub mov twg kom zam dhau thiaj tuaj yeem nrhiav lwm cov khoom lag luam uas yog nplua nuj hauv calcium xws li cov khoom siv mis.
Kauj ruam
Txoj Kev 1 ntawm 2: Zam Zaub Mov Zaub Mov Raws Li Mis
Kauj Ruam 1. Nyeem cov ntawv thaum yuav khoom noj
Zam cov khoom siv mis tsis yooj yim li txiav mis. Cov khoom siv mis nyuj tau siv ntau yam tais diav los tsim kom muaj qab. Yog li ntawd, koj yuav tsum nyeem daim ntawv lo khoom noj. Cov khoom noj feem ntau uas muaj cov khoom siv mis feem ntau suav nrog mis nyuj yog ib qho ntawm cov khoom xyaw tsw qab. FDA xav kom cov mis nyuj muaj npe nyob rau hauv qhov ceeb toom ua xua. Yog tias mis tsis nyob hauv daim ntawv teev cov khoom xyaw, nws txhais tau tias cov zaub mov muaj kev nyab xeeb rau koj haus.
Koj yuav tsum zam cov casein thiab lactose (whey) ib yam. Ob qho ntawm cov khoom xyaw uas muaj ntxhiab no yog cov khoom ua los ntawm nqaij nyug thiab tuaj yeem nrhiav tau hauv ntau yam tais diav. Koj tuaj yeem pom cov lactose siv hauv ntau yam khoom lag luam, los ntawm kev tsim cov leeg nqaij mus rau cov nqaij qaib kaus poom
Kauj Ruam 2. Zam cov khoom noj mis nyuj thiab qab zib raws cov zaub mov thiab dej qab zib
Qhov no feem ntau yog pawg nyuaj tshaj plaws kom tawm mus vim tias peb tau mob siab rau haus mis nrog ntau yam zaub mov kom txog thaum nws tau dhau los ua peb tus cwj pwm niaj hnub. Nov yog cov zaub mov thiab dej haus feem ntau ua los ntawm mis lossis qab zib:
- Mis nyuj (rog, 50/50, tsis yog rog, qab zib condensed)
- Tuab nplawm nplaum
- Mis nyuj pudding
- Mis kas fes
- Creamy sauces thiab kua zaub
- Mis nyuj khov, gelato thiab sherbet (tsis muaj mis nyuj sorbet)
- Yoghurt
- Mayonnaise, mustard thiab lwm yam txuj lom
- Mis kas fes tsis muaj mis nyuj khov. Casein yog tsiaj los ntawm cov khoom, yog li nws tsis tuaj yeem noj los ntawm cov neeg tsis noj nqaij.
Kauj Ruam 3. Tshem cov butter thiab margarine uas muaj lactose, casein, thiab lactose
Yog tias butter lossis margarine tau siv los ua lwm yam khoom lag luam, cov khw yuav tsum teev cov khoom xyaw ntawm daim ntawv lo khoom. Butter yog mis nyuj uas tau ua tiav thiab ua tiav.
- Qee tus kws tshaj lij khoom noj khoom haus hais tias butter yog cov khoom siv mis tsis zoo tshaj plaws rau cov uas ua xua rau cov khoom siv mis lossis muaj teeb meem zom lactose. Cov neeg feem coob uas raug kev txom nyem los ntawm qhov teeb meem no muaj teeb meem nrog cov protein muaj nyob hauv mis. Tib neeg lub hom phiaj kom muaj sia nyob ntawm niam mis, tsis yog mis nyuj ntawm lwm tus tsiaj, qee qhov sib cav. Txij li butter muaj 80% mus rau 82% rog thiab muaj protein ntau tsawg, cov neeg mob uas muaj teeb meem nrog cov khoom siv mis yuav tsis muaj teeb meem.
- Rau cov neeg tsis noj nqaij, muaj ntau cov margarines uas tsis yog tsim los ntawm nyuj cov mis.
Kauj Ruam 4. Tsis txhob noj cheese
Cheese hauv txhua daim ntawv yog cov khoom siv mis nyuj. Tau kawg koj yuav tsum pov cov ntawv cheese ntawm koj cov qhaub cij. Cov tais loj xws li pizza, burritos, tacos thiab casseroles muaj cov cheese. Tsis txhob noj cov cheese raws li poob rau cov qos yaj ywm ib yam. Yog tias koj nyob ntawm lub tsev noj mov, nco ntsoov koj nug yog tias cov ntawv qhia zaub mov muaj cheese lossis tsis yog. Cov muaj hnub nyoog cov cheese feem ntau muaj cov lactose tsawg dua, thaum muag muag, cov txheej txheem muaj cov lactose ntau dua. Cheese sprinkles kuj muaj ntau ntawm lactose.
Kauj Ruam 5. Ceev faj nrog cov khoom ci
Feem ntau cov ncuav qab zib muaj cov khoom siv mis nyuj. Hmoov tsis zoo, qhov no suav nrog khoom qab zib, muffins, thiab donuts, tshwj tsis yog lawv tau ua los ntawm taum pauv, mov, lossis poov xab.
Qee hom qhob cij yog tsim los ntawm monoglycerides thiab diglycerides lossis lecithin. Ob qho no yog cov khoom lag luam uas tuaj yeem siv tau los ntawm cov neeg tsis noj nqaij thiab tsis muaj cov khoom xyaw tsw mis. Feem ntau, hom qhob noom xim kasfes yuav cim ua khoom noj
Txoj Kev 2 ntawm 2: Nrhiav Lwm Yam Khoom
Kauj Ruam 1. Nrhiav qhov hloov pauv rau cov khoom siv mis nyuj
Mis, cheese, thiab mis nyuj khov ua los ntawm taum pauv, txhuv, almonds, poov xab, thiab oatmeal, txawm tias muaj zog los tsis yog, yog lwm txoj hauv kev rau cov khoom siv mis. Tam sim no ntau lub khw tuaj yeem ua tau raws li qhov xav tau ntawm cov neeg noj nqaij tsis noj nqaij, yog li cov khoom no tuaj yeem nrhiav tau yooj yim thiab pheej yig.
- Siv cov kua mis rau cov zaub mov uas siv nyuj cov mis. Cov ntsiab lus protein hauv cov kua mis yog yuav luag tib yam li cov ntsiab lus protein hauv nyuj cov mis. Siv cov mis uas ua los ntawm cov txiv ntoo (zoo li cashews thiab almonds) rau qhov sib ntxiv ntawm yogurt. Kuj sim ua cov mis nyuj rau cov tais diav uas siv cov cheese. Cov khoom ua poov xab muab cov ntxhiab tsw ntxhiab, zoo ib yam li cheese feem ntau.
- Cov mis nyuj paj noob hlis yog lwm cov khoom lag luam uas tau nce ntxiv ib yam nkaus, tab sis nws tsis tau nyab lub khw zoo li lwm yam khoom lag luam.
Kauj Ruam 2. Siv cov mis tsis muaj mis nyuj
Muaj ntau txoj hauv kev los hloov butter hauv koj cov zaub mov. Koj tuaj yeem yuav qee yam ntawm cov mis tsis muaj mis nyuj margarine hauv cov khw muag khoom noj. Cov txiv ntseej tuaj yeem siv rau cov lauj kaub roj thiab cov lauj kaub es tsis txhob siv butter. Qee tus kws ua zaub mov muaj tswv yim txawm mash txiv apples rau hauv lub puree rau ua noj. Kua puree thiab txiv maj phaub roj uas siv hauv kev ua noj yog qab zib dua li butter thiab tuaj yeem txo cov piam thaj uas koj siv thaum ua ncuav qab zib thiab lwm cov ncuav qab zib tsis muaj mis nyuj.
Yog tias koj tsis muaj lactose tab sis tseem xav noj butter, sim ua ghee, uas yog casein lossis lactose-dawb ua cov butter
Kauj Ruam 3. Yuav cov dej khov uas tsis yog ua los ntawm nyuj mis
Muaj ntau hom mis nyuj khov uas tsis tau ua los ntawm nyuj cov mis, tab sis los ntawm taum pauv, txhuv, thiab poov xab. Qhov saj thiab cov duab kuj txawv. Koj tseem tuaj yeem yuav cov popsicles thiab cov khov nab kuab uas tsis tau ua los ntawm nyuj cov mis. Feem ntau hom mis nyuj khov no yog ua los ntawm taum pauv, txhuv, thiab mis nyuj mis. Hom khoom no feem ntau zam kev siv cov khoom xyaw uas xav tau cov khoom siv mis hauv nws cov khoom lag luam, xws li mis nyuj chocolate. Hloov chaw, koj tuaj yeem pom cov dej khov nrog cov txiv ntoo thiab cov txiv hmab txiv ntoo.
Kauj Ruam 4. Yuav cov kua mis uas tsis yog tsim los ntawm nyuj mis
Cov neeg tsis noj nqaij feem ntau lossis tsawg kawg cov neeg uas tsis noj cov khoom noj mis nyuj lees tias lawv nco yogurt. Cov rog thiab creamy saj ntawm yogurt yog nyuaj rau hloov nrog cov khoom lag luam uas tsis yog mis nyuj. Zoo li khov nab kuab, koj tuaj yeem yuav cov kua mis nyeem qaub ua los ntawm taum pauv thiab txhuv. Qhov tseem ceeb tshaj, nws qab qab zoo. Feem ntau ntawm cov khoom lag luam no yog nplua nuj nyob hauv cov vitamins B thiab E, fiber, potassium, thiab tshuaj tiv thaiv kab mob.
Kauj Ruam 5. Yuav cov cheese uas tsis yog ua los ntawm nyuj mis
Vim tias cheese tau siv ntau yam ntawv hauv cov zaub mov sib txawv, xws li txhoov, txau, thiab yaj, koj yuav tsum nrhiav lwm txoj hauv kev uas haum rau koj saj. Txhawm rau hloov parmesan cheese hauv cov zaub xam lav thiab nplej zom, sim siv cov poov xab zoo, uas yog nplua nuj nyob hauv cov vitamins B thiab saj zoo. Chopped smoked silken tofu muaj qhov zoo sib xws rau mozzarella thiab provolone cheese. Silken tofu mus zoo nrog qhaub cij, ncuav qab zib, lossis ntawm nws tus kheej.
- Soybean, mov thiab flax-based cheese muaj nyob rau ntau yam tsw xws li cheddar, cheddar-jack, mozzarella, thiab provolone. Ceev faj thaum noj cov cheese no. Txawm tias cov neeg tsis noj nqaij cheese tuaj yeem muaj cov khoom siv mis, uas feem ntau yog nyob rau hauv daim ntawv ntawm casein. Yaj thiab tshis mis nyuj cheese feem ntau muaj kev nyab xeeb rau cov neeg uas tsis muaj lactose intolerance.
- Qee tus neeg uas tab tom sim tofu thawj zaug hais tias nws tsis qab thiab me ntsis tawv. Zoo li cov khoom noj feem ntau, qhov saj ntawm tofu silken nyob ntawm seb nws tau npaj li cas. Saj cov tofu silken los ntawm ntau lub khw noj mov lossis hauv kev sib txawv ntawm kev pabcuam. Koj yuav nyiam tofu silken yog tias koj sim nws.
Kauj Ruam 6. Nco ntsoov tias koj haus cov calcium uas txaus
Cov khoom siv mis nyuj yog lub hauv paus tseem ceeb ntawm cov calcium rau cov neeg feem coob. Peb xav tau calcium rau cov pob txha noj qab haus huv thiab cov hniav. Calcium kuj tseem cuam tshuam nrog cov leeg nqaij noj qab haus huv thiab cov paj hlwb. Hmoov zoo, calcium-fortified ceev thiab txiv ntseej mis muab cov khoom tseem ceeb ib yam li nyuj mis. Koj tseem tuaj yeem yuav cov khoom noj uas muaj cov calcium uas muaj zog xws li zaub nplooj ntsuab (kale, bok choi, zaub ntsuab, zaub paj zaub), sardines, thiab almonds.
