Lactose intolerance is mainly caused by the lack of lactase in the body. When lactose in food cannot be digested, they will ferment in the intestines, leading to abdominal cramps, bloating, diarrhea, and gas; usually medical tests use intestinal mucosal lactose activity measurement , Generally can be prevented and improved through dietary adjustments.
1. Dietary advice
1. Replace milk with yogurt or soothing milk or other dairy products to relieve lactose intolerance.
2. If the condition is not serious, you can choose not to drink milk on an empty stomach, do not drink cold milk, and drink small amounts for several times.
3. Coarse grains are good for health and can partially replace daily polished rice and white flour, preferably more than 1/3
4. Fish/shrimp/meat and other foods are indispensable, 1 palm-sized amount a day; 1 egg a day; soy products 3 times a week
5. Adequate intake of fresh vegetables and fruits to ensure the supply of vitamins and other trace elements
6. Drink plenty of water, more than 1800ml per day, to promote the body's metabolism
7. Eat light diet and eat slowly to improve the absorption of nutrients
8. For newborn and infant lactose intolerance caused by congenital lactase deficiency, it is generally recommended to choose deep hydrolyzed milk powder for children.
Recipe example:
Breakfast: 1 bowl of multigrain porridge / 1 egg / 1 cup of yogurt
Lunch: 2 taels of fried shrimps / 1 small plate of braised tofu / 1 plate of seasonal vegetables / 1 bowl of rice
Extra meal: 1 apple, 1 piece of cheese.
Dinner: 2 braised small yellow croakers / 1 small plate of celery parsley / 1 bowl of vegetable soup / 1 bowl of rice
2. Life plan
1. Live a regular life without staying up late, rest before 23 o'clock every day, and ensure 8 hours of sleep a day
2. If the intake of dairy products is restricted, calcium deficiency may occur, and calcium supplements can be added if necessary
3. Read food labels carefully to avoid any food containing lactose or milk
3. Dietary supplements
Antioxidant nutrients
Staying up late and sleep late will bring a lot of pressure to the body, especially a lot of toxins and garbage can not be metabolized, and a lot of free radicals will be produced. Antioxidants are great for metabolizing and getting rid of waste. Many nutrients are rich in antioxidants, such as:
1. Grape seed essence, extract grape seed effective ingredients, antioxidant ingredients help to remove free radicals produced by the body, metabolize garbage in time, make the body in a relaxed state, and reduce the damage to the body caused by staying up late.
2. Astaxanthin is a highly effective and comprehensive antioxidant found in current research
3. Anthocyanin is a high-quality antioxidant component that exists in plants and has a good antioxidant effect
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