{"id":109235,"date":"2022-11-04T12:40:34","date_gmt":"2022-11-04T10:40:34","guid":{"rendered":"https:\/\/novanews.co.za\/rooirose\/?p=109235"},"modified":"2022-11-04T12:39:52","modified_gmt":"2022-11-04T10:39:52","slug":"laktose-intoleransie-melk-plaasvervanger","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/laktose-intoleransie-melk-plaasvervanger\/","title":{"rendered":"11 planne en melkplaasvervangers vir mense met laktose-intoleransie"},"content":{"rendered":"<p><em>11 planne en melkplaasvervangers vir mense met laktose-intoleransie deur Salom\u00e9 Delport. Hooffoto: iStock\/<a class=\"photographer\" href=\"https:\/\/www.istockphoto.com\/za\/portfolio\/CalypsoArt?mediatype=photography\" target=\"_blank\" rel=\"noopener noreferrer\">CalypsoArt<\/a><\/em><\/p>\n<p>&nbsp;<\/p>\n<p>Met\u00a0\u2019n bietjie aanpassing is dit nie so moeilik om met laktose-intoleransie saam te leef nie. Hier is \u2019n\u00a0gerieflike beginpunt: probeer vasstel hoeveel laktose jy per dag kan hanteer.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-109614 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/03\/pexels-photo-289368.jpeg\" alt=\"11 planne en melkplaasvervangers vir mense met laktose-intoleransie\" width=\"462\" height=\"692\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>1. Stel vas hoeveel laktose jy met gemak kan hanteer<\/h4>\n<p>Laktose-intoleransie kan gegradeer word van lig tot matig tot hipersensitief. Di\u00e9 wat ligweg aangetas is, kan\u00a0\u2019n klein bietjie laktose hanteer, terwyl di\u00e9 wat hipersensitief is bitter min laktose kan hanteer. Die kuns is om uit te vind waar jou grens l\u00ea, sodat jy altyd daaronder bly.<\/p>\n<p>Gebruik die<a href=\"https:\/\/novanews.co.za\/rooirose\/maagpyn-laktose-intoleransie-tiener\/\" target=\"_blank\" rel=\"noopener noreferrer\"> <span style=\"color: #ff0000;\">blootstellingstoets &#8211; klik hier<\/span><\/a><\/p>\n<ul>\n<li>Doen die toets met net\u00a0\u2019n kwart koppie melk en kyk of jy die tipiese simptome van laktose-intoleransie ontwikkel &#8211; spesifiek maagpyn, opgeblaasdheid, winderigheid, diarree\u00a0 en\/of hooofpyn.<\/li>\n<li>As jy simptoomvry is, bly vir twee tot drie dae sonder melk en toets daarna jouself met\u00a0\u2019n halfkoppie melk. Kyk hoe jy vaar.<\/li>\n<li>Herhaal die hele proses maar met\u00a0\u2019n kwartkoppie melk meer totdat jy die simptome van laktose-intoleransie eien.<\/li>\n<\/ul>\n<p>Die meeste mense met laktose-intoleransie kan tot\u00a0\u2019n koppie melk, of rondom 12g laktose, hanteer.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-109620 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/03\/pexels-photo-1675976.jpeg\" alt=\"11 planne en melkplaasvervangers vir mense met laktose-intoleransie\" width=\"640\" height=\"426\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>2. Gebruik hierdie laktosetellings, en bly binne jou perk vir laktose-intoleransie<\/h4>\n<p>As jy weet hoeveel laktose jy kan hanteer, kan jy s\u00f3 kies dat jy binne jou grense bly. Hierdie lysie kan jou baie help:<\/p>\n<div class=\"one_third \" style=\"\"><strong>Soort melkproduk<\/strong> <\/div>\n<div class=\"one_third \" style=\"\"><strong>Hoeveel daarvan<\/strong><\/div>\n<div class=\"one_third last \" style=\"\"><strong>Soveel laktose daarin<\/strong><\/div>\n<p><br class=\"clear\"\/><\/p>\n<div class=\"one_third \" style=\"\">Melk<\/div>\n<div class=\"one_third \" style=\"\">1 koppie<\/div>\n<div class=\"one_third last \" style=\"\">12 g<\/div>\n<p><br class=\"clear\"\/><\/p>\n<div class=\"one_third \" style=\"\">Kefir<\/div>\n<div class=\"one_third \" style=\"\">1 koppie (250ml)<\/div>\n<div class=\"one_third last \" style=\"\">9 g<\/div>\n<p><br class=\"clear\"\/><\/p>\n<div class=\"one_third \" style=\"\">Bulgaarse jogurt<\/div>\n<div class=\"one_third \" style=\"\">1 koppie(250 ml(<\/div>\n<div class=\"one_third last \" style=\"\">6g<\/div>\n<p><br class=\"clear\"\/><\/p>\n<div class=\"one_third \" style=\"\">Gegeurde jogurt<\/div>\n<div class=\"one_third \" style=\"\">1 koppie (250ml)<\/div>\n<div class=\"one_third last \" style=\"\">6g<\/div>\n<p><br class=\"clear\"\/><\/p>\n<div class=\"one_third \" style=\"\">Maaskaas<\/div>\n<div class=\"one_third \" style=\"\">1koppie<\/div>\n<div class=\"one_third last \" style=\"\">8 g<\/div>\n<p><br class=\"clear\"\/><\/p>\n<div class=\"one_third \" style=\"\">Kaas<\/div>\n<div class=\"one_third \" style=\"\">1 koppie of 125g<\/div>\n<div class=\"one_third last \" style=\"\">van 1-3g, afhangende van die soort<\/div>\n<p><br class=\"clear\"\/><\/p>\n<div class=\"one_third \" style=\"\">Cheddar<\/div>\n<div class=\"one_third \" style=\"\">1 koppie of 125 g<\/div>\n<div class=\"one_third last \" style=\"\">0.2g<\/div>\n<p><br class=\"clear\"\/><\/p>\n<div class=\"one_third \" style=\"\">Geprosesseerde kaaswiggie<\/div>\n<div class=\"one_third \" style=\"\"> 20g<\/div>\n<div class=\"one_third last \" style=\"\">0.4g<\/div>\n<p><br class=\"clear\"\/><\/p>\n<div class=\"one_third \" style=\"\">Geprosesseerde kaasskyf<\/div>\n<div class=\"one_third \" style=\"\">15g<\/div>\n<div class=\"one_third last \" style=\"\">0.3g<\/div>\n<p><br class=\"clear\"\/><\/p>\n<div class=\"one_third \" style=\"\">Room<\/div>\n<div class=\"one_third \" style=\"\">1 koppie<\/div>\n<div class=\"one_third last \" style=\"\">3-4g<\/div>\n<p><br class=\"clear\"\/><\/p>\n<div class=\"one_third \" style=\"\">Room &#8211; cultuered<\/div>\n<div class=\"one_third \" style=\"\">1 koppie<\/div>\n<div class=\"one_third last \" style=\"\">6g<\/div>\n<p><br class=\"clear\"\/><\/p>\n<div class=\"one_third \" style=\"\">Roomkaas<\/div>\n<div class=\"one_third \" style=\"\">1 eetlepel <\/div>\n<div class=\"one_third last \" style=\"\">0.6g<\/div>\n<p><br class=\"clear\"\/><\/p>\n<div class=\"one_third \" style=\"\">Kondensmelk<\/div>\n<div class=\"one_third \" style=\"\">1 eetlepel<\/div>\n<div class=\"one_third last \" style=\"\">1 g, of 20g per blikkie<\/div>\n<p><br class=\"clear\"\/><\/p>\n<div class=\"one_third \" style=\"\">botter<\/div>\n<div class=\"one_third \" style=\"\">1 teelepel<\/div>\n<div class=\"one_third last \" style=\"\">0.03g, of 1.5g per koppie<\/div>\n<p><br class=\"clear\"\/><\/p>\n<div class=\"one_third \" style=\"\">roomys<\/div>\n<div class=\"one_third \" style=\"\">1 koppie of 100g<\/div>\n<div class=\"one_third last \" style=\"\">6g<\/div>\n<p><br class=\"clear\"\/><\/p>\n<div class=\"one_third \" style=\"\">mayonnaise<\/div>\n<div class=\"one_third \" style=\"\">1 eetlepel<\/div>\n<div class=\"one_third last \" style=\"\">0.2g<\/div>\n<p><br class=\"clear\"\/><\/p>\n<p>(<strong>Bron<\/strong>\u00a0Verwerk vanaf <a href=\"https:\/\/ndb.nal.usda.gov\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/ndb.nal.usda.gov<\/a>)<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-109617 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/03\/pexels-photo-1043508.jpeg\" alt=\"11 planne en melkplaasvervangers vir mense met laktose-intoleransie\" width=\"640\" height=\"426\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>3. Kry\u00a0\u2019n laktase-aanvuller<\/h4>\n<p>Dit is\u00a0\u2019n baie makliker en doeltreffende oplossing! Al wat jy doen is om die aanvuller te drink voor \u2019n\u00a0ete waarin baie melk gebruik word, soos melkkos, as jy uiteet en nie weet wat om te verwag nie of as jy lus is vir\u00a0\u2019n stukkie melktert.<\/p>\n<p>Daar is verskeie laktase-aanvullers op ons apteekrakke. Maar maak seker jy kies een wat \u2018<em>lactase<\/em>\u2019 as\u00a0\u2019n bestanddeel bevat. Party van die aanvullers is net\u00a0\u2019n \u2018<em>digestive support<\/em>\u2019 en bevat probiotika en ander ensieme maar nie laktase nie. Hierdie produkte kan\u00a0\u2019n bietjie help maar een met laktase is verreweg die beste. Vra\u00a0\u2019n apteker as jy onseker is.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-109624 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/03\/pexels-photo-576831.jpeg\" alt=\"11 planne en melkplaasvervangers vir mense met laktose-intoleransie\" width=\"640\" height=\"426\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>4. Geniet kefir, maaskaas of Bulgaarse jogurt<\/h4>\n<p>Melk is een van die nuttigste, maklikste bronne van kalsium. Gelukkig is baie van die laktose in jogurtprodukte reeds afgebreek.\u00a0\u2019n Koppie Bulgaarse jogurt bevat rondom 6g laktose per koppie, teenoor 12g in\u00a0\u2019n koppie melk. Dit is veral belangrik dat almal onder dertig oorgenoeg kalsium inkry omdat hulle nou die skelet bou wat hulle lewenslank moet dra, en kalsium nou baie beter opgeneem word as later in jou lewe.<\/p>\n<p>Ongegeurde kefir bevat tot veertien organismes wat ook help om laktose af te breek, en is geskik vir die meeste mense met laktose-intoleransie.<\/p>\n<p><strong>#rrWenk:<\/strong> Kla jy oor die smaak? Maak dit net so lekker &#8211; en lekkerder &#8211; as gekoopte gegeurde jogurt deur self\u00a0\u2019n vrug en\/of neute daarin op te kap. Vrugtesuiker of fruktose verskil van laktose, soos melksuiker genoem word, en dra nie by tot laktose-intoleransie nie.<\/p>\n<h4><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-109618 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/03\/pexels-photo-1210534.jpeg\" alt=\"11 planne en melkplaasvervangers vir mense met laktose-intoleransie\" width=\"640\" height=\"426\" \/><\/h4>\n<h4><\/h4>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>5. Kies kaas &#8211; dis perfek vir laktose-intoleransie<\/h4>\n<p>\u2019n\u00a0Koppie kaas bevat eintlik min laktose, veral harde kase. Kaas op toebroodjies is dus beter vir jou as melk op jou pap, melkdrankies of melk in jou tee en koffie. Dit hang natuurlik af van hoe sensitief jy is en waar jou grens l\u00ea. Party van ons kan ook nie eens kaas hanteer nie.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-109615 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/03\/pexels-photo-417468.jpeg\" alt=\"11 planne en melkplaasvervangers vir mense met laktose-intoleransie\" width=\"640\" height=\"480\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>6. &#8216;Oortree&#8217; met klein porsies van kos met baie melk<\/h4>\n<p>As jy soms melktert of kaassous wil geniet wat baie melk bevat kan jy waarskynlik met\u00a0\u2019n klein porsie wegkom. Ervaring sal wys wat en hoeveel werk, en wat nie.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-109622 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/03\/food-spanish-baked-eggs-spanish-egg.jpg\" alt=\"11 planne en melkplaasvervangers vir mense met laktose-intoleransie\" width=\"640\" height=\"426\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>7. Leer ken en lees die kosetikette<\/h4>\n<p>Ongelukkig word laktose baie dikwels in klaarbereide kos gebruik, van weense worsies tot patees, mayonnaise, soppoeiers, margarien, ontbytpappe, gesondheidstafies, soutbeskuitjies, brood, maaltydplaasvervangers en gebak tot die kosse waarin jy dit verwag, soos vla, melktert en roomys. Hoe meer sensitief jou kind is hoe meer bedag sal julle moet wees op die terme op etikette wat op melk dui soos <em>casein, whey, lactose, rennet, milk solids, modified milk, milk powder, milk protein concentrate,<\/em> asook enige term met<em> casein, lacto-\u00a0<\/em>of <em>rennet<\/em> daarin.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/kosetikette-gewone-taal\/\" target=\"_blank\" rel=\"noopener noreferrer\">Kosetikette in gewone taal<\/a><\/p>\n<p><a href=\"https:\/\/novanews.co.za\/rooirose\/suiker-alternatiewe-woorde\/\" target=\"_blank\" rel=\"noopener noreferrer\">41 ander woorde vir suiker op kosetikette<\/a><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-109616 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/03\/pexels-photo-811105.jpeg\" alt=\"11 planne en melkplaasvervangers vir mense met laktose-intoleransie\" width=\"416\" height=\"624\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>9. Gebruik melkvrye alternatiewe geskik vir laktose-intoleransie<\/h4>\n<p>Daar is\u00a0\u2019n dosyn nuwe plantmelkprodukte, van amandelmelk tot sojamelk en klappermelk.<\/p>\n<p>Kyk na Easigest, \u2019n melk waarin die laktose reeds verwyder is.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-109621 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/03\/pexels-photo-1484553.jpeg\" alt=\"11 planne en melkplaasvervangers vir mense met laktose-intoleransie\" width=\"640\" height=\"445\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>10. Vegan-opsies werk vir mense wat laktose-intolerant is!<\/h4>\n<p>\u2019n\u00a0Lekker wenk: Vegans gebruik ook nie melk nie. Al die klaarbereide kosse wat as geskik vir veganiste gemerk is, is dus ook geskik vir mense met laktose-intoleransie. As\u00a0\u2019n kitskos geskik is vir \u2019n veganis, is dit geskik vir jou. Dieselfde met spyskaarte by restaurante: as die sjef aandui hy het net bestanddele gebruik wat veganiste mag eet is jy ook veilig<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/definisie-vegan-pollotarier-pesketarier\/\" target=\"_blank\" rel=\"noopener noreferrer\">Wat is die verskil tussen \u2019n veganis en \u2019n vegetari\u00ebr?<\/a><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-109613 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/03\/pexels-photo-179912.jpeg\" alt=\"11 planne en melkplaasvervangers vir mense met laktose-intoleransie\" width=\"640\" height=\"426\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>11. Onthou kalsiumaanvullings<\/h4>\n<p>Hoewel daar ook kalsium is in groen groente soos spinasie en broccoli eet hy baie waarskynlik te min hiervan.<\/p>\n<p>Laat\u00a0\u2019n dieetkundige uitwerk hoeveel kalsium jy uit dieet kry en hoeveel aanvulling jy per dag nodig het.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/wat-die-reels-vir-die-veilige-gebruik-van-aanvullings\/\" target=\"_blank\" rel=\"noopener noreferrer\">Wat is die re\u00ebls rondom die veilige gebruik van aanvullings?<\/a><\/p>\n<p><a href=\"https:\/\/novanews.co.za\/rooirose\/moet-ek-kalsium-neem-of-is-te-veel-sleg-vir-my\/\" target=\"_blank\" rel=\"noopener noreferrer\">Moet ek kalsium neem, of is te veel daarvan sleg vir my?<\/a><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-109623 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/03\/headache-pain-pills-medication-159211.jpeg\" alt=\"11 planne en melkplaasvervangers vir mense met laktose-intoleransie\" width=\"640\" height=\"426\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4>Onthou<\/h4>\n<p>Gaan spreek altyd \u2019n dokter en dieetkundige voordat jy jouself diagnoseer of as jy jou dieet drasties gaan verander<\/p>\n<p>&nbsp;<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/maagpyn-laktose-intoleransie-tiener\/\" target=\"_blank\" rel=\"noopener noreferrer\">Veroorsaak laktose-intoleransie jou maagpyn?<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Melk vorm \u2019n groot deel van ons daaglikse lewe. Dit is moeilik om dit sommer net uit te sny as jy laktose-intolerant is. Hierdie elf wenke vir melkplaasvrvangers maak dit so maklik as moontlik.<\/p>\n","protected":false},"author":19,"featured_media":109625,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2949,2950,667],"tags":[4357,67808,4438,67809,4451,5733,5883,23664,23823,38111,44726,67685,136,67689,620,67763,753,67804,1657,67805,2792,67806,4220,67807],"class_list":["post-109235","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leef-gesond","category-dieet","category-gesondheid","tag-laktose","tag-toets-vir-intoleransie","tag-maagpyn","tag-amaas","tag-diarree","tag-vegan","tag-kefir","tag-health","tag-diet","tag-winderig","tag-aanvuller","tag-maas","tag-gesondheid","tag-opgeblaas","tag-dieet","tag-laktase","tag-salome-delport","tag-intolerant","tag-allergie","tag-voedselintoleransie","tag-leef-gesond","tag-laktosetelling","tag-hoofpyn","tag-blootstellingstoets"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>11 planne en melkplaasvervangers vir mense met laktose-intoleransie | rooi rose<\/title>\n<meta name=\"description\" content=\"Dit is moeilik om melk sommer net uit te sny as jy laktose-intoleransie het. 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