You look forward to a coffee with milk, maybe a hot chocolate and you can’t because it is lactose intolerant. it Is annoying, but you can’t deny all the pleasures of dairy products in sumédico.com we tell you something that you can eat.
yogurt is one of the best options, because its fermented milk, incredibly rich in lactobacilli and streptococci, makes yogurt a food with a probiotic able to help all those people that have difficulty in digesting its lactose.
Why am I lactose intolerant?
lactose is a sugar, a disaccharide that is present in all milk from mammals, such as cow, goat, sheep, and also human.
So, when lactose reaches to our body, it must be broken down into its basic components (glucose and galactose) to digest normally.
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Thus, when lactase comes into play, an enzyme that is produced in the small intestine and that has a key responsibility in this process. Since it generates the separation of the lactose into its two simple sugars.
however, if you have low levels of lactose, you may not be able to perform this process, then lactose cannot be digested so quickly and some other problem or discomfort will appear.
Although you have difficulty in digesting lactose, you can usually drink yogurt, because the very process of fermentation reduces the lactose and helps to digest.
You shouldn’t completely exclude dairy products
From a nutritional point of view, it is not advisable to completely eliminate the consumption of dairy products, even if it is someone lactose intolerant. We must not forget that an adult person needs between 1000-1500 mg of calcium to maintain a good state of bone health.
How can I do to consume yogurt
A way to favor the adaptability of the bowel, and adequate intake of lactose is to consume between 1 and 3 yogurts throughout the day.
To prepare a fermented milk, as is the case of yogurt, it is necessary the presence of certain microorganisms beneficial. With temperatures and ideal conditions, these micro-organisms carry out something essential: they help the digestion of lactose, that is, the sugars in the milk.
After the digestion of the bacteria digest the lactose, the lactic acid is released as a waste product. This lactic acid is what gives this acidity special to the yoghurt and, in turn, generates suitable proteins and this curd soft that gives way to the yogurt.
So, if you suffer from problems when it comes to digesting lactose, you can consume up to 12 grams of lactose per day. And guess what, a yogurt contains 4 grams, so that you can match it with whatever you want and eat for several days without worrying about the lactose intolerance.