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Lactose intolerance It is more common than you realize. Over 75% of the world suffers from it. It is in milk and dairy products, lactose It is in sugar that some people cannot digest. You will develop it lactose intolerance If your sensitive intestinal tract does not produce the enzyme lactase Without this enzyme, you can lactose . As a result, you can lactose intolerance develop symptoms when your body cannot create sufficient amounts of this enzyme. lactase And your food is on your menu lactose . Let’s take a closer look at these symptoms.
Symptoms of Lactose Intolerance
Depends on the quantity of lactase present in your body, your symptoms are probably mild to moderate. Symptoms are usually noticed within the first 30 minutes after using dairy products, and some people can experience symptoms two hours after using dairy products. lactose .
Some of the most common symptoms are flatulence, bloated feelings, abdominal rumblings, cramps or pain in the lower abdomen, nausea, and watery stools. Newborn babies can still suffer from lactose intolerance and may experience symptoms such as diaper rash, foam diarrhea, dehydration, nausea, slow weight gain, irritability, and helplessness.
As you can see, these symptoms occur enough to point to different problems, but most people think there is a problem. lactose intolerance This is because they experience these symptoms after drinking milk. If you experience these symptoms from time to time, you not lactose intolerant . feel sick every time you eat ice, milk, or other dairy products, you have this disease.
Also keep in mind that it is possible lactose intolerance sudden. Most people, however, only experience these symptoms in adulthood. experience these signs until the small intestine begins to produce lactose. lactase .
What if I am lactose intolerant?
Once you ask what you have. lactose intolerance You need to be very careful with your diet. It is important to pay attention to how your body reacts to all the different foods that contain lactose. lactose Some people are very serious. Some people are serious lactose intolerance That is, you need to remove dairy products from your menu. Others may not experience serious people lactose intolerance symptoms and change their way of life to overcome their history. Here is what you can do if you have it lactose intolerance .
1. limit your intake of dairy products.
Even when you have lactose intolerance You can still enjoy certain dairy products. You owe it to yourself to include a little dairy in your personal menu and consider how your body responds. After a while you will helps build up a tolerance to these products.
Note that some people tolerate cheese, full milk, and other full-fat dairy products. That is why you must experiment with something to recognize what helps. This is the way to proceed:
- Note the cautionary part. Limit portion sizes of dairy products. Do not drink more than 4 ounces of milk each time to prevent stomach or intestinal problems.
- Mix milk with other foods: drink milk while eating other foods. This helps slows down the digestive process and reduces the risk of digestive problems. lactose intolerance symptoms.
- Experiment with dairy products: consider a variety of dairy products. Some dairy products, such as cheddar, Swiss cheese, and other hard cheeses, do not contain much dairy. of lactose So you can safely eat them. You don’t have to have a plate to enjoy cultivated dairy products.
2 Find the best products
Choose lactose-free products. These days there are numerous brands offering lactose-free or lactose-free products. Remind them to avoid your signals.
3. increase lactase
Take lactase enzyme drops or pills. This is another way to eat dairy products are lactose intolerant .
4. eat products that eat more calcium
Calcium is considered an essential mineral and helps It improves mental and vascular well being. It still plays a role in weight control and reduces the risk of bowel cancer and random cancers. You can get calcium from yogurt, raw milk, cheese, boiled cabbage, broccoli, and sardines.
5. include vitamin K in your personal menu
Without adequate amounts of vitamin K, your body cannot absorb calcium. Vitamin K remains important for metabolism, brain function, and hormonal balance. You can have a vitamin K deficiency. are lactose intolerant Therefore, it is fundamentally important to eat green leafy vegetables, Brussels sprouts, green onions, cucumbers, cabbage, and dried basil.
6. enjoy bone broth!
Bone broth can help Prevent your intestines lactose intolerance symptoms. It also helps your body from overcoming its love for food, intolerances and allergies. It also strengthens the immune system, improves joint health and reduces cellulite. Organic chicken with grass-fed chicken and beef is considered a great variation because it provides magnesium, calcium, sulfur, phosphorus and other minerals. The presence of natural gelatin and collagen is another reason bone broth is used may help Simplify food problems and allergies.
7. choose probiotic foods that do not contain dairy products
Increasing the number of microorganisms needed in the intestinal tract is a reliable way to improve digestive health and the occurrence of symptoms. of lactose intolerance . Probiotics can help It improves absorption of thermogenic material, promotes weight loss, and strengthens the immune system. You can opt for probiotic foods other than Zuib, such as kimchi or sauerkraut made from fermented cabbage or other vegetables. You can also opt for fermented beverages such as mushroom tea or Kvass. Coconut kefir is another good option.
8. switch to coconut oil
Your body has the ability to easily convert coconut oil into energy, and based on that, you should start cooking with coconut oil today. It’s not enough. it help with lactose intolerance It also improves digestion, burns fat, balances blood sugar, and kills harmful bacteria. You can also use coconut oil to replace dairy products in your tea or coffee.
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