There may be a group of people around you who can’t drink nutritious milk because once they drink milk, they have diarrhea.
In most cases, this is due to lactose intolerance.
Lactose intolerance is due to the lack of lactase in the small intestine, milk or dairy products in lactose can not be decomposed and absorbed in the small intestine, will produce abdominal pain, abdominal distension, diarrhea, increased gas production and other symptoms.
Milk is rich in high-quality protein, calcium and other nutritious elements. everyone in the world is recommended to drink a glass of milk every day. how can such a good drink be easily abandoned?
So how do lactose intolerant people drink milk?
1. Try to avoid drinking milk alone on an empty stomach.
Milk and its products are mostly high lactose food, when used alone, it is easy to occur intolerance symptoms, lactose intolerance should be as far as possible to reduce fasting alone to eat milk, can be drunk many times after meals.
But because eat less milk, can cause serious calcium deficiency problem, so should pay attention to other protein intake such as can drink soybean milk, yoghurt.
2. Rational use of dairy products.
For mild to moderate lactose intolerance can eat a small amount of milk and its products, and according to their own actual situation to explore their own tolerance.
Most lactose intolerants can tolerate a certain amount of dairy products without symptoms.
You can eat milk with biscuits and coarse grains, and be careful not to drink too much milk and slowly find the amount of milk that suits you.
3. Selection of fermented yoghurt.
Compared with milk, lactose intolerants can tolerate yoghurt better, mainly because of the living bacteria contained in yoghurt and the object characteristics of yoghurt itself.
The live bacteria in yoghurt, such as Lactobacillus and Streptococcus thermophilus, contain β-galactosidase activity, which can decompose lactose in milk. At the same time, yoghurt after fermentation, easier to digest and absorb, higher nutritional value.
During fermentation, about 20% of sugar and protein in milk are decomposed into small molecules such as galactose and yoghurt, small peptide chains and amino acids.
In the fermentation process, lactic acid bacteria can also produce a variety of vitamins necessary for human nutrition, such as vitamin B1, B2, B6, B12 and so on. yoghurt not only retains all the nutrients of fresh milk, but also improves the composition of raw milk.
The only downside is that yogurt adds too much sugar to the production process, leading to an increase in calories.
4. Selection of lactose-free milk.
For severe lactose intolerance, you can choose to de-lactose or low-lactose milk powder, this kind of dairy products have been treated, no lactose or lactose content is relatively low.
Another method is to choose dairy products with lactase preparations, which are made from lactase contained in Lactobacillus or yeast so that lactose can be digested before consumption and can significantly reduce intolerance. But it’s a little more expensive.
Specific explanation of lactose intolerance.
Lactose is a disaccharide widely found in mammalian milk. Every 100 milliliters of milk contains about 4.5 grams of lactose. Lactose is broken down by lactase into glucose and galactose in the human small intestine before it can be absorbed.
Babies usually synthesize lactase normally, so they can digest and absorb lactose in breast milk. After weaning, the synthesis of lactase in the body will gradually decrease.
If there is a lack of this lactase in the small intestine for a variety of reasons, a large amount of undigested lactose can reach the large intestine smoothly. Some bacteria in the large intestine ferment lactose to produce a large amount of gas, which can lead to abdominal distension, diarrhea, and farting and other symptoms. This is lactose intolerance.
Lactose intolerance varies greatly from race to race. White people in Europe and the United States usually have less lactose intolerance, while the proportion of Chinese with lactose intolerance is as high as 93%.
Moreover, there are significant individual differences between people who are lactose intolerant. Most people suffer from intolerance only after ingesting a certain amount of lactose. As a result, people with lactose intolerance can still eat a small amount of milk.
Only a handful of people, like Leonard (Lenard) in TBBT, have serious problems with a small amount of lactose.