Whey yog cov kua ua kua uas tseem tshuav tom qab tsim cov curds. Thaum cov dej raug tshem tawm ntawm cov whey, cov protein, cov zaub mov, thiab lactose tseem tshuav. Yog li, rau cov neeg uas tsis muaj lactose intolerance, qhov xwm txheej uas lub cev tsis tuaj yeem zom cov lactose (cov piam thaj pom hauv ntau cov khoom siv mis), whey tuaj yeem ua rau muaj teeb meem plab zom mov. Yog tias koj muaj lactose intolerance me ntsis, koj yuav xav kom tsis txhob muaj whey kiag li. Hauv cov mob me me ntawm kev tsis haum rau lactose, nws yuav raug nquahu kom siv cov lactose enzyme ua ntej siv whey.
Cov kauj ruam
Ntu 1 ntawm 3: Kev Yuav Cov Mis Nyuj Hloov Chaw
Kauj Ruam 1. Yuav cov mis nyuj uas cog cog
Raws li kev hloov pauv rau nyuj lossis tshis mis nyuj, sim yuav cov mis nyuj cog. Cov mis nyuj, mis nyuj txiv maj phaub, mis cashew, thiab kua mis tau txhua tus tau nrov dua thiab yooj yim mus nrhiav hauv xyoo tas los no. Coob leej neeg pom cov no kom muaj kev noj qab haus huv thiab muaj txiaj ntsig zoo rau mis nyuj mis; ntxiv rau, lawv muaj kev phooj ywg zoo rau ib puag ncig.
- Yog tias koj xav tau mis nyuj, sim Lactaid hom. Cov khoom lag luam Lactaid yog cov khoom siv mis nyuj ntuj, tab sis lawv suav nrog cov enzyme lactase, uas zom cov lactose kom koj tuaj yeem zom cov mis nyuj hauv lawv cov khoom.
- Lactaid ua mis nyuj, tsev cheese, thiab mis nyuj khov, thiab tuaj yeem pom hauv khw muag khoom feem ntau.
Kauj Ruam 2. Yuav sorbets tsis muaj mis nyuj, Italian dej khov, lossis popsicles
Cov neeg tsim khoom qab zib nrov tshaj plaws, xws li Ben & Jerry's thiab Haagen-Dazs, ua cov mis tsis muaj sorbet uas paub tseeb tias yog kev lom zem qab zib uas tsis muaj teeb meem zom zaub mov tshwm sim los ntawm mis nyuj khov mis.
- Sim ua lwm txoj hauv kev cog, xws li txiv maj phaub mis lossis kua mis nyuj khov.
- Paub txog sherbet vs. sorbet. Thaum nws suab zoo ib yam li sorbet, sherbets feem ntau muaj mis lossis qab zib. Yog tias koj tsis paub tseeb, txheeb cov npe khoom
- Nrhiav cov mis tsis pub sorbet xaiv ntawm koj lub khw muag mis nyuj khov hauv zos. Ntau lub khw muag khoom muaj cov mis tsis pub muaj sorbet rau lawv cov ntawv. Yog tias koj tsis pom lawv ntawm cov ntawv qhia zaub mov, nug!
Kauj Ruam 3. Sim yogurt uas tsis yog mis nyuj
Koj tuaj yeem pom cov kua mis nyeem qaub ua los ntawm cov kua txiv hmab txiv ntoo, almonds, thiab mov, uas muaj cov vitamins B thiab E ntau ntxiv nrog rau cov poov tshuaj, cov tshuaj tiv thaiv kab mob, thiab cov khoom noj muaj fiber ntau hauv khw muag khoom noj feem ntau. Raws li qhov tau txais txiaj ntsig, cov no kuj yog cov neeg nyiam ua vegan!
- Xaiv cov kua mis nyeem qaub nrog lub hauv paus zoo li cov mis (xws li txiv ntoo lossis mis nyuj) nrog rau ib qho uas muaj cov khoom noj lossis ua neej nyob, yog li koj sau tag nrho cov txiaj ntsig ntawm kev noj cov khoom noj txom ncauj zoo li yogurt.
- Lwm yam uas koj yuav xav nrhiav hauv koj cov kua mis yog ib qho uas muaj roj tsawg, thiab muaj qhov zoo ntawm cov calcium. Ib qho ntxiv, nws muaj cov kab lis kev cai nyob thiab nquag, uas yog ib qho laj thawj tseem ceeb rau suav nrog yogurt hauv koj cov zaub mov.
- Nco ntsoov tias Greek yogurt muaj tsawg heev lossis tsis muaj whey. Greek yogurt yog ib txwm ua los ntawm kev lim cov kua mis kom tshem cov whey.. Ib txwm nyeem cov npe khoom xyaw ua ntej yuav khoom Greek yogurt, vim tias tsis muaj txoj cai nruj nreem ua dab tsi ua tau "Greek" yogurt.
Kauj Ruam 4. Nrhiav lossis ua cheese tsis muaj mis nyuj
Thaum "tsis muaj mis nyuj cheese" yuav zoo li oxymoron, nws muaj peev xwm nrhiav tau. Ntau cov cheese tsis muaj mis nyuj yog ua nrog cov txiv ntseej lossis lwm yam txiv ntoo, tab sis kuj tseem muaj ntau qhov kev xaiv tsis muaj txiv ntoo.
Tshawb nrhiav "zucchini cheese" hauv Google. Nws muaj peev xwm ua kom tsis muaj mis nyuj thiab tsis muaj txiv ntseej dawb siv zucchini! Muaj ntau ntau cov zaub mov muaj nyob online rau ua zucchini cheese, thiab feem ntau xav tau me ntsis ntau dua zucchini, dej, txiv maj phaub, kua txiv qaub, gelatin, poov xab, thiab ntsev hiav txwv
Ntu 2 ntawm 3: Txheeb Xyuas Cov Npe Muaj
Kauj Ruam 1. Tsis quav ntsej cov ntawv lo thiab tshawb xyuas cov npe khoom
Qhov no yog ib qho tseem ceeb tshaj plaws ntawm kev tswj tsis pub lactose vim tias ntau nqe lus siv ntawm peb cov zaub mov, xws li "tsis muaj mis nyuj," tsis muaj cov ntsiab lus tswj hwm nrog Food and Drug Administration (FDA). Yog li, thaum lawv zaum tsis muaj mis nyuj tsiaj, lawv tseem tuaj yeem muaj lactose thiab/lossis whey.
- Nrhiav cov khoom lag luam uas qhia meej meej vegan. Koj tuaj yeem xav tias cov khoom no tsis muaj whey.
- Yog tias koj tsis tuaj yeem tshawb xyuas daim ntawv lo, xaiv cov khoom lag luam sau tias "tsis muaj lactose." Txawm hais tias qhov no tsis tau lees tias tsis muaj whey, nws ua rau nws tsis zoo li cov khoom lag luam yuav muaj cov protein whey (uas yog cov protein tau los ntawm mis).
Kauj Ruam 2. Paub txog cov whey zais cia
Whey tuaj yeem muaj nyob hauv ntau daim ntawv thiab hauv cov khoom uas tsis zoo li cuam tshuam nrog mis nyuj. Txhawm rau kom tsis txhob muaj whey txhawm rau txo qis lactose intolerance, nws yog qhov tseem ceeb los tshuaj xyuas cov khoom xyaw ntawm ib qho thiab txhua yam khoom noj uas koj haus. Nov yog qee cov zaub mov piv txwv kom ceev faj txog:
- Cov qhob cij: whey yog ib txwm khaws cia hauv ntau hom qhob cij. Txheeb xyuas cov khoom xyaw ntawm koj cov qhob cij kom zoo!
- Breadcrumbs: whey tuaj yeem pom hauv cov qhob cij npaj. Nws yog qhov zoo dua los hloov cov qhob cij npaj ua ib txwm muaj nrog panko breadcrumbs, uas tsis muaj mis nyuj.
- Cov txuj lom sib xyaw: cov hmoov whey qee zaum yog cov khoom xyaw hauv cov txuj lom sib xyaw! Saib rau "whey protein mloog zoo" hauv cov ntawv ntim cov hmoov ua ntej. Whey protein concentrate feem ntau muaj cov lactose uas tuaj yeem ua rau cov teeb meem zom zaub mov tsis txaus ntseeg ntawm lactose intolerance.
- Protein tuav: whey tuaj yeem pom hauv cov kua protein ntau (feem ntau pom muaj protein ntau lossis whey protein cais). Nws yog ib qho tseem ceeb yuav tau xyuam xim rau cov khoom xyaw no!
- Whey kuj tseem muaj nyob hauv cov qos yaj ywm qab zib, noj hmo khov, thiab cov txiv hmab txiv ntoo raws cov pos hniav. Lub ntsiab lus tseem ceeb yog yuav tsum tsis txhob quav ntsej cov ntawv ntim khoom, tsis muaj teeb meem li cas cov mis tsis pub mis yuav zoo li!
Kauj Ruam 3. Paub qhov sib txawv ntawm "whey" thiab lwm cov khoom xyaw uas muaj mis nyuj
Muaj qee cov ntsiab lus rau cov khoom xyaw ua kua mis uas koj yuav tsis paub raws li qhia tias muaj mis nyuj. Nws yog ib qho tseem ceeb kom paub txog cov ntsiab lus no. Hauv qhov nruab nrab mus rau mob hnyav lactose tsis txaus, koj yuav xav nqa cov npe uas muaj cov khoom xyaw no teev tseg. Nov yog qee cov khoom xyaw whey thiab cov khoom siv mis nyuj, suav nrog qee yam uas koj yuav tsis paub txog:
- Whey tuaj yeem sau ua whey qab zib, protein ntau, whey hmoov, whey protein mloog zoo, tsis muaj cov whey, tsis muaj dej cawv, lossis whey protein hydrolyzate. Qhov tseem ceeb kom nco ntsoov yog tias cov khoom no yog txhua yam whey!
- Cov khoom xyaw mis feem ntau suav nrog cov ntsiab lus xws li mis, casein, ghee, thiab qab zib.
- Qee qhov khoom noj mis nyuj uas tsis tau lees paub suav nrog iron caseinate, lactalbumin, paneer, rov ua dua, rennet casein, thiab zinc caseinate.
Ntu 3 ntawm 3: Xaiv Qhov Muaj protein ntau ua tib zoo
Kauj Ruam 1. Paub txog tias whey yog hom protein ntau
Cov khoom lag luam feem ntau uas tau txhawb nqa rau cov ntsiab lus muaj protein ntau yuav muaj cov whey, uas yog daim ntawv zom tau cov protein ntau rau cov tib neeg.
Ntau qhov chaw ntawm whey tuaj yeem muab zais rau hauv lwm qhov chaw muaj protein ntau, tshwj xeeb hauv cov khoom lag luam txhawm rau txhim kho cov leeg lossis tswj lub cev hnyav. Nws yog ib qho tseem ceeb kom paub txog qhov tseeb no ua ntej yuav yuav cov hmoov protein
Kauj Ruam 2. Yuav tsuas yog whey-free soy protein hmoov rau kev ua haujlwm
Cov hmoov protein ua los ntawm kua, nplej xim av, hemp, pea, thiab qe protein feem ntau muaj kev nyab xeeb rau cov uas muaj lactose intolerance muab lawv kuj tsis muaj whey protein. Muaj plethora ntawm vegan protein hmoov uas tsis muaj whey.
Sim MRM Veggie Elite protein hmoov, Vega Ib qho khoom noj khoom haus co, lossis S. A. N. Raw fusion rau cov protein txhawb uas tau lees tias tsis muaj whey
Kauj Ruam 3. Nkag mus rau lwm qhov chaw ntawm cov protein
Tau txais cov protein txaus hauv koj cov zaub mov yog ib feem tseem ceeb ntawm kev ua neej noj qab haus huv: cov poj niam raug txhawb kom tau txais kwv yees li 46 grams ntawm cov protein ib hnub, thaum txiv neej raug txhawb kom tau txais txog 56 grams. Yog tias koj raug kev txom nyem los ntawm kev tsis haum lactose thiab xav kom zam whey, koj muaj hmoo vim tias muaj ntau txoj hauv kev qab los rau cov protein whey.
- Noj taum ntsuab. Ib khob ntawm taum ntsuab muaj cov protein ntau npaum li khob mis.
- Sim quinoa. Cov zaub mov qab no muaj ntau dua 8 grams ntawm cov protein ib khob thiab suav nrog txhua qhov tseem ceeb amino acids uas lub cev xav tau rau kev loj hlob thiab kho.
- Xaiv cov txiv ntseej thiab txiv ntseej butter. Cov noob txiv muaj protein ntau nrog rau cov rog noj qab nyob zoo; xaiv ntau yam uas nyoos lossis qhuav ci rau kev xaiv noj qab haus huv ntxiv.
- Noj cov lentils, uas muaj 9 grams ntawm cov protein ib nrab khob thiab ntau cov fiber ntau ib yam.
- Yog tias koj xav tias muaj kev lom zem, sim spirulina. Qhov no yog algae xiav-ntsuab uas tuaj yeem ntxiv rau hauv cov dej qab zib nrog rau lwm cov khoom xyaw (xws li txiv tsawb lossis txiv hmab txiv ntoo). Nws muab 4 grams ntawm cov protein hauv ib diav thiab tseem muab rau koj 80% ntawm koj cov hlau xav tau txhua hnub.
