is important in the diet. How can I replace its nutrients for
a healthy life?
Milk and other dairy products
are a major source of nutrients in the human diet. The most important
of these nutrients is calcium. Calcium is essential for the growth
and repair of bones throughout life. In the middle and later years,
a shortage of calcium may lead to thin, fragile bones that break easily
(a condition called osteoporosis). A concern, then, for both children
and adults with lactose intolerance, is getting enough calcium in
a diet that includes little or no milk. In planning meals, making
sure that each day's diet includes enough calcium is important, even
if the diet does not contain dairy products. Many nondairy foods are
high in calcium. Green vegetables, such as broccoli and kale, and
fish with soft, edible bones, such as salmon and sardines, are excellent
sources of calcium. To help in planning a high-calcium and low-lactose
diet, the table below lists some common foods that are good sources
of dietary calcium and shows about how much lactose the foods contain.
1. List of calcium and lactose content in food.
Recent research shows
that yogurt with active cultures may be a good source of calcium
for many people with lactose intolerance, even though it is fairly
high in lactose. Evidence shows that the bacterial cultures used
in making yogurt produce some of the lactase enzyme required for
proper digestion. Clearly, many foods can provide the calcium and
other nutrients the body needs, even when intake of milk and dairy
products is limited. However, factors other than calcium and lactose
content should be kept in mind when planning a diet. Some vegetables
that are high in calcium (Swiss chard, spinach, and rhubarb, for
instance) are not listed in the table above because the body cannot
use their calcium content. They contain substances called oxalates,
which stop calcium absorption. Calcium is absorbed and used only
when there is enough vitamin D in the body. A balanced diet should
provide an adequate supply of vitamin D. Sources of vitamin D include
eggs and liver. However, sunlight helps the body naturally absorb
or synthesize vitamin D, and with enough exposure to the sun, food
sources may not be necessary. Some people with lactose intolerance
may think they are not getting enough calcium and vitamin D in their
diet. Consultation with a doctor or dietitian may be helpful in
deciding whether any dietary supplements are needed. Taking vitamins
or minerals of the wrong kind or in the wrong amounts can be harmful.
A dietitian can help in planning meals that will provide the most
nutrients with the least chance of causing discomfort. |top|
can I use instead of milk for cooking etc?
There are a number of
other milks that are available that may be substituted for cow's
milk when baking or cooking. The type of substitute used will depend
on the type of food it is used for. Rice milk is good for drinking
and putting on cereal. It can also be used when baking or as a thickening
agent. In some recipes water, broth, or juice can be substituted
for the cow's milk. Sometimes, a milk allergic person can use goat's
milk or soy milk. Both of these milks, however, are also very allergenic.
In fact, most people allergic to cow's milk are also allergic to
goat's milk. Persons with lactose intolerance should never use goat’s
milk. See medical reports’ abstracts. |top|Milk
allergy is caused when the immunity system reacts against the proteins
found in milk. This happens due to the lack of the immune system
to learn to recognize milk proteins as being harmless. When unwanted
bodies (proteins) enter our system the immune system is altered
and reacts against the protein to destroy it and protect our body.
For instance, if bacteria enters our body through the skin, the
proteins that make up the bacteria (which are different than ours)
act as a trigger to the immune system to get rid of it. Once this
trigger is reached by the immune system a chain of reactions happen
in order to expel and reject these unwanted proteins (bacteria).
Therefore the first cells that react are those beneath the the skin
to avoid the bacteria to travel further while other parts of the
immune system stay on the alert. When milk is ingested (into someone
who is allergic to milk) the proteins present come in touch with
the immune system but unfortunately the immune system fails to recognize
them and believes they are unwanted and harmful proteins. Hence,
the reactions start.
questions? Ask here.