I quote my ex "When j'mange yogurt or cheese, I'm not capable. I'm blocked in two. Worse if I drink a glass of milk, it is a disaster: I spend my day in the bathroom! I can able to eat ice cream and j'mets soy milk in my mashed potatoes. But I take goat's milk, that I have no problem. Decidedly I am truly lactose intolerant. "
Ouch. You imagine me prepare him meals or treats? "Ok No cheese on the left side of my lasagna ... Milk in my cake? Too bad, J'lui say no, ys'en will not notice. Oops, there's evaporated milk in my sugar and cream. Bah, he'll eat the same, they are too good "
But my ex ! So now I am not asking more questions when I have the hands-on ... But I'm still for those who deny themselves and complicated life as he did. Let's face it: who wants to deprive themselves of ice cream? So yeah, to take stock of lactose intolerance.
1. "Lactose intolerance" is it anyway that, in the winter?
Someone intolerant lactose does not produce enough of an enzyme called lactase "located in the gut. Lactase function is to "cut" the lactose into two so that it is then absorbed into your bloodstream, then used by your cells to produce energy. Not enough lactase? Lactose fermented by bacteria in your gut and is transformed into a "gas". You can imagine the rest: it is necessary that this gas is removed at one time or another ...
But why do they make some less lactase? It seems that the decrease of the enzyme lactase "Is genetically programmed, and that its production decreases after weaning (or when you introduce solid foods in the diet of baby) So many people have less lactase and therefore absorb less lactose. However, be aware that this is not because you do not absorb much lactose you are automatically considered "lactose intolerant". To win the prestigious title of "intolerant", it must at least meet two criteria: 1) Have symptoms secondary to malabsorption AND 2) Have a positive result from a medical test, which measures the amount of hydrogen (the famous gas makes you bloated) in the air that you breathe through your mouth. Nope: it's not because you have a stomach ache that you are intolerant! You must pass an exam to confirm everything. Who knows? You may be suffering from another intestinal disorder whose symptoms can be confused with those of lactose intolerance (irritable bowel, celiac disease, etc..) Do not take chances, my friends!
2. Depriving yourself completely? Totally unwarranted!
Many people are unnecessarily deprive of milk and dairy products, under the pretext that these foods cause them digestive discomfort. However, a recent review (quite impressive thank you) of scientific articles on the subject of the National Institutes of Health, it would seem that there is no reason to deprive yourself completely. And they are extremely nutritious foods! They contain protein, vitamin D, calcium, iron, zinc, magnesium, and so on. In short, if we swapped the glass of milk for a cup of liquor or a fruit punch, you're losing!
3. What to do so if I'm really intolerant?
There is always that famous Lactaid, a milk cow to lower grade lactose. Or lactase capsules that you swallow before taking milk. But know that every individual has his own tolerance level. However, a person can take ¼ cup of milk (60 ml) and then have no symptoms or almost, while another is unable to take a bite of ice cream. Let's be clear: all studies show that symptoms usually apparraissent from eating more than about 12 g of lactose. A cup of skim milk (250 ml) contains between 11 and 13 g of lactose. So if you experience symptoms below this dose of lactose, there is something fishy: Consult your doctor!
Moreover, yogurt and hard cheeses (cheddar, mozzarella, Swiss cheese, etc..) Or aged are generally better tolerated because they contain little or no lactose (between 3 and 4 g in the yogurt and between 0.3 and 1 g for cheese). These are the methods of milk processing in these products that "digest" lactose. It is also said that chocolate milk is better tolerated. Finally, goat milk contains an equivalent amount of lactose compared to cow's milk, about 11 grams per cup (250 ml). (Definitely, I hope my ex is reading this!)
... And no, I do not forget the vegetarian or organic food enthusiasts: soy milk, provided it is enriched, can help meet the needs of calcium and vitamin D. These two nutrients are largely derived from cow's milk in our diet. Know by cons need stir the soy beverage containers because the substances added in order to enrich tend to stick to the walls of the package. And that, I do not think you can eat!
PS: For those who believe that this post is funded by the milk lobby, then no, it is not. I am a nutritionist and I firmly believe that milk and dairy products, it is nutritious. Like any other food, if taken in reasonable, without neglecting the vegetables, fruits, grain products and meat and alternatives, it does not cause harm to anyone, period. Rule: variety and balance. :) Of course you can drink a beverage of rice, almond or soy if you like! But do not put completely aside dairy, because it is they who are the best sources of calcium and vitamin D. Especially because our body absorbs nutrients better when both are consumed at the same time and they derived from milk.
With that, I hope I helped you, ladies and intolerant!
References:
www.nospetitsmangeurs.org , under "Nutrition", "What think" and "food intolerance", accessed August 23, 2010
National Institutes of Health Consensus Development Conference Statement, Lactose Intolerance and Health, NIH, 22-24/02/2010
