eat right and drink
with lactose intolerance lactose intolerance
This overview will familiarize you with important connections to your complaints
and help familiarize you to alleviate any symptoms significantly. A brief introduction about the
function of the small intestine to make you understand why an appropriate diet is recommended.
Practical tips and suggestions will help you cope with everyday life.
"The small intestine - a digestive and transport system
After initiating in the mouth and stomach digestion, the chyme enters the small intestine in
. There deliver her pancreas and gall bladder digestive secretions. The pancreas is the one
aids (enzymes) and carbohydrate - protein and fat digestion
and second, the hormones insulin and glucagon in the regulation of blood sugar levels.
The bile is produced in the liver, stored in the gall bladder and
after the intake of dietary fat released into the small intestine. Bile is needed for the removal of fat from the intestine
in the bloodstream. The surface of the small intestine is
by numerous, thread-like protrusions (villi) is increased, to handle the removal of
nutrients in the blood. In the villi of the upper small intestine are sugar-cleaving enzymes
(disaccharidases), which ensure that sugar is split into small sub-units
to be then transported into the bloodstream. This transport
(resorption), and the other nutrients begins in the upper small intestine and continues through the entire intestinal tract
. In the large intestine mainly minerals, trace elements and
water is absorbed.
The intestine, especially the large intestine, contains fulfill a large number of bacteria that
different tasks. They protect us against infectious diseases and provide the intestinal mucosa
important nutrients through their metabolic products. Probably they also slightly
in the vitamin supply.
"The intolerance to milk sugar lactose intolerance
from about 15 to 20% of German adults affected.
based on the world's population is as high as about 90%, as the ability to digest milk sugar,
depends on the race from. On average, in Germany about 25 - 30 g sugar consumed
milk per day. Lactose consists of two subunits, in which he initially
be split is needed before it can be transported in the blood. This cleavage is dependent
of a biological helpers, the enzyme lactase, which is formed by the small intestine
. If the activity of this enzyme is lactose-reduced, is that
ingested lactose is not digested or only partially. Rather than in the bloodstream
to wander back remains of lactose in the intestine and is recovered by the existing microbes
evolution of gases and short-chain fatty acids. Fullness, Flatulence and diarrhea
may be the result. The milk sugar attracts water, allowing the intestinal contents diluted
is. The fatty acids also stimulate the bowels. The tolerance threshold is individual: Some people develop
even at an intake of 8 g lactose (contained in a glass of cow's milk)
intestinal complaints.
There are different forms of lactose intolerance:
The primary form is hereditary and very rare. At birth, no active lactase is present
so no lactose are used.
Acquired lactose intolerance is the most common form and is more common with increasing age
. At birth is the activity of the lactose enzyme lactase
usually very high. It increases with age from more and more. Just
older people tolerate this reason, no large quantities of milk and milk products.
Secondary intolerance occurs as a result of another underlying disease, usually always
when the intestinal mucosa is damaged by inflammation (eg local
sprue, celiac disease, Crohn's disease). After successful treatment of the underlying disease
lactose is usually well tolerated again.
"principle of action
nutrition through the avoidance of lactose is to be spared the intestine. Since the tolerance limit different for each person is
and tolerate most small amounts of milk sugar, is
rarely a lactose-free diet (max. 1 g lactose / day) is required. Often a switch to a low-lactose
sufficient food (max. 8-10 g lactose / day). A healthy adult can take daily, however
20-30 g lactose.
approach
Immediately after the diagnosis should be for a period of about two weeks to dispense entirely with
lactose-containing foods. Usually, the symptoms can then
very quickly.
"Attention, lactose is hiding in ...
milk and other dairy products
chocolate, nougat products, milk cream
many processed foods, baking mixes (eg, flakes, purees, mixes)
many meat and meat products (eg sausage, liver sausage)
pastry (follow list of ingredients) for part in bread and rolls (mostly light varieties)
some spice mixtures
margarine
many drugs sweetener tablets, toothpastes
"The right food choices
Many foods contain lactose, even if at first glance, no dairy products.
This is especially true for products such as instant mashed potato powder, soups, creams and sauces
. Therefore should not ignore the purchasing of finished products the ingredients list be.
a product contains whey or sweet whey powder, to be expected with some milk sugar
, because whey is rich in lactose. It makes sense, therefore, temporarily waive
entirely on finished products. Also sausages and liverwurst g contain 1-4 grams of lactose also under
/ 100, there are often used to prepare industrially produced
seasonings.
lactose is also present in chocolate, cream candies, chocolates and ice cream.
bread and baked goods can sometimes using milk, milk powder or cream have been produced
. Especially with some Knäckebrotsorten, buns and cakes Caution is necessary
. However, there are plenty of foods that are guaranteed free of lactose. The best overview
remember, if you rely on natural food.
ripening cheese usually contains less lactose than young cheeses (< 1% gegenüber 3-4%), da die
lactic acid bacteria, a large part of lactose are used. Yogurt with live
lactic acid bacteria (that is not highly heated milks) is usually easy to digest, because these germs
support lactose digestion. Are generally acidified milk products are better tolerated than
unleavened. The safety of milk and milk products is enhanced by fiber
. The retention the food is increased, so have the digestive enzymes more time
nutrient removal. High fiber are legumes, cereals and whole grains and many vegetables
and fruits.
is covered in calcium requirement for a strong restriction of milk consumption? As long as
tolerate small amounts of milk sugar lactose and therefore can be consumed dairy products
, the calcium supply is guaranteed. Otherwise, it is more frequent use of other calcium-rich foods
.
"on the safe side you are ...
fresh or frozen fruit and vegetables (no additives)
potatoes, pulses, Cereals, rice, noodles
meat, fish, poultry (without breading)
eggs, oil, vegetable coffee whiteners
sugar, honey, syrup, fruit herbs, jams
nuts, salt, pure spices, fresh herbs
soy and rice milk, almond milk "
coconut water, tea, coffee, fruit and vegetable juices
Once your symptoms have subsided considerably, you can expand your diet with low-lactose
food. To feel their way slowly towards your personal compatibility limit
. Start at the top with small amounts of lactose-free cheese places, or yogurt with live
Cultures.
"little milk sugar is mentioned, for example, in ...
wine cheese, white coating, Limburger, Romadur, Muenster cheese
Chester, sandwich cheese pie
feta cheese, mozzarella
Havarti, butter, cheese, Esrom, medium-aged Gouda
Jerome, raclette
sour milk cheese (Harzer, Mainzer Hand Cheese)
quark, cottage cheese, butter, cream
»Nutrition Tips: Lots of calcium is contained in ...
some mineral waters (St. Margaret and Elizabeth source Riet Auer
mineral water, Förstina bubble, Fortuna source, wild mountain spring, Luis wells)
Sesame, Amaranth , flax seed, Hazelnuts, figs
soy products, chickpeas, white beans
garden and water cress, kale, fennel, broccoli, chard, spinach, leeks
, celery
"The visit to the restaurant - forever taboo?
In restaurants and cafeterias often prepared with ready-made products that can also contain lactose
as an addition. Avoid the safe side dishes that obviously contain lactose
. Take a preventive measure for meal preparation lactase (the enzyme preparation) that takes the
support lactose digestion.
"What in infants and young children with lactose intolerance? Sometimes
even infants and young children are affected by lactose intolerance. In very rare cases,
to this incompatibility of birth. Then, no milk
is tolerated and it will be appropriate to use substitutes. Since conventional
infant formula and weaning foods are usually milchzuckerhaltig need to dietary
products are used. Drag the safe side technical assistance
(nutritionist) for advice.
"lactose-free recipes
Guaranteed Spreads: Spicy lentil puree
100 g red lentils under running water and wash with 200 ml of water and some savory
about half an hour cook until soft.
each 1 / 2 tsp basil and oregano finely chop and add to the lentils.
1 / 4 teaspoon finely chopped thyme and add this to add, with 1 small red pepper
pepper, finely chopped 2 tablespoons tomato paste
seasoning, salt or garlic salt, cayenne pepper and garlic. The mass
puree.
zucchini-curry-rice with pineapple (4 servings) 1 cup brown rice
in two cups of water about 35 minutes or according to package instructions can quietly simmering
sources.
2 tablespoons honey with 1 / 2 tsp turmeric (turmeric), ground and 1 1 / 2 teaspoon curry powder, stir and mix the rice
.
3 cups zucchini, coarsely grated, with
1 bunch chives, chopped coarsely and let cook 1 cup raisins
in a little salted water three minutes, drain and drain. With the mass
rice mix and finally
3 cups fresh pineapple, diced, stir.
Serve hot.
Dr. Rainer Didier
specialist in general medicine
classical homeopathy, nutritional medicine, medical hypnosis
Nordhofstr. 173 32130 Enger
Tel: 05224-994677
Mobile: 0171-6173744
www.dieSanfteMedizin.de
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