"Lactose intolerance" Can t drink milk, how to replenish the potassium? 15 kinds of "calcium-containing food" open

"I feel uncomfortable when drinking milk!" How many people in Taiwan have lactose intolerance, usually after drinking milk products. What is "lactose intolerance"? It means that you feel angry, want to fart, stomachache or diarrhea after drinking dairy products.

Causes of Lactose intolerance

Why does Lactose intolerance cause Lactose intolerance? This is caused by the lack or insufficient enzyme "lactose enzyme" that breaks down lactose in the kidneys.

. Drink dairy products such as milk, buttermilk

. Lactose cannot be decomposed by the kidney

. This undigested lactose is then sent to the brain

. Bacteria in the brain will lift lactose into short-link fatty acids and gases

. It may cause the peristalsis of the kidney to develop and contract, resulting in symptoms of abdominal distension, diarrhea, and abdominal pain. The types of lactose intolerance will cause lactase deficiency due to different factors, which are mostly divided into the following three types.

Congenital: due to genetic factors, congenital lack of lactase.

Originality: More common. Lactase is high during the baby period, but after milking, the lactase will gradually decrease.

Continuous: Due to gastritis, chylospermia, excessive growth of cervical bacteria, Cron's disease and other diseases, the production of lactase in the body decreases or stops, but usually it will improve after the disease recovers.

Lactose intolerance symptoms

The symptoms of lactose intolerance usually occur within 30 minutes to 2 hours after eating foods containing lactose. Common symptoms include abdominal distension, disgust, etc., but the seriousness depends on the content of lactose taken.

. Abdomen

. Disgusting, vomiting

. Gastric dysfunction

. Filling air, abdominal distension

. Abdominal pain

. Farting

Lactose intolerance test

Hydrogen breath test: After drinking liquid containing lactose for a period of time, the amount of hydrogen in the exhaled gas is detected. If the gas content in the exhaled gas is too high, it means that lactose has not been completely digested and absorbed.

Lactose tolerance test: Use drinks with high lactose content on an empty stomach, and draw blood to test the glucose content in the blood for 2 hours after the drink. If blood sugar does not rise or the rise is unknown, it means that the body may not be able to decompose lactose.

Stool acidity test: It is suitable for infants and to check whether there is undigested lactose in the stool.

What can people with lactose intolerant eat?

According to the report on the change of nutrition and health status of Taiwan, 90% of the population generally have insufficient calcium quality, and the average calcium quality per person is only 587mg (1,000mg daily recommended volume). People with lactose intolerance not only drink less or no milk, but if they do not take calcium quality from other foods, they are more likely to have calcium quality problems. If you want to replenish calcium, you can refer to the following foods with high calcium content (mg/food per 100 grams):

Dried fish 2213

Black sesame 1757

Black sesame powder 1449

Hairy vegetables 1187

Bake rice 1075

Milk slices 468

Purple Su 401

Soulien 342

Dried tofu 287

Blue tofu 240

Red beans 218

Marble blue vegetables 196

Yellow beans 194

Shezai Fish 157

What should people with lactose intolerant eat?

Can people with lactose intolerance really not drink milk? Is milk that you can drink if you have lactose intolerance? Although each individual level is different, most patients tolerate lactose in a single dose of 12 grams (about 250 ml of milk). Therefore, four methods can be tried to improve tolerance to dairy products,

. Do not drink on an empty stomach or use it with other foods

. Drink a small amount and drink less than 250 ml of milk

. Eat or drink foods with lower lactose such as Elegant and Elegant buttermilk, which can avoid uncomfortable symptoms after consumption

. Choose plant milk, low-lactose, lactose-free milk, or milk mainly A2 casein

If you are suffering from lactose intolerance, you can avoid eating foods containing milk and cheese to reduce symptoms.

Dairy products: milk, ice cream, etc.

Meat: Meat containing milk and cheese, such as Western-style scented kidneys, etc.

Grease type: cheese, emulsion, salad sauce.

Others: Breads, cakes, dried baking and drinks containing milk or cheese. Such as: cocoa, chocolate, toffee, milk candy, etc.

Other causes of stomachache when drinking milk

Good food course articles show that in addition to lactose intolerance, the discomfort of drinking milk may also be caused by "casein sensitivity" and "whey protein sensitivity".

1. Casein-sensitive

There is 30% casein in milk, and casein is divided into many different forms, such as A1, A2, etc. Some studies have found that many people are not suitable for milk production. This is because the A1-beta form of casein in milk enters the gastric tract, which will cause an increase in inflammation factors and an immune response..

causes the kidney and stomach to develop symptoms similar to lactose intolerance. In addition, studies have found that casein in A1-beta form may also cause lactose malabsorption and add symptoms of lactose intolerance!

2.Whey protein sensitivity

Have you heard that you will have diarrhea after drinking whey protein supplements? It may be that the stomach is sensitive to whey protein, such as &alpha or β-lactoglobulin, which produces abdominal discomfort and discomfort.