Soybeans, almonds, molasses, dark green leafy vegetables rich in protein, calcium, vitamins and minerals can replace animal milk, good for people who have difficulty digesting lactose.
Lactose allergy is a condition in which the small intestine does not produce enough lactase enzyme to digest lactose. Doctor Tran Thi Tra Phuong, Department of Nutrition and Dietetics, Tam Anh General Hospital, Hanoi, said many people, especially children and the elderly, cannot tolerate lactose in milk, causing symptoms such as bloating, indigestion or diarrhea. Milk is rich in calcium, vitamin D, protein, potassium and magnesium to maintain strong bones and muscles. Not drinking milk can cause the body to lack some important nutrients.
Doctor Tra Phuong advises on lactose-free milk substitutes, contributing to health protection.
Plant milk: Almond milk, soy milk and oat milk supplement vitamins and minerals to suit the needs of the elderly. Soy milk is the richest in protein among plant beverages.
Green leafy vegetables such as spinach, kale, and bok choy contain large amounts of calcium. Green vegetables are also rich in vitamin K, potassium and magnesium, which play an important role in maintaining bone health.
Small fish eat bones Or canned fish with bones such as salmon, sardines, and mackerel are rich in calcium, phosphorus, omega-3, vitamin D and B12, good for both bones and the heart.
Soybean foods like tofu, edamame and tempeh provide the same amount of calcium as cow’s milk, while being rich in protein and low in fat.
Nuts such as almonds and sesame seeds, contain calcium, protein, healthy fats, minerals such as magnesium and potassium for the body, contributing to promoting muscle and bone development. For example, two tablespoons of tahini has about 130 mg of calcium.
Black molasses Provides about 170 mg of calcium (one spoon) along with iron, magnesium, potassium, and vitamin B6. This is a good alternative to refined sugar, with a lower glycemic index.
Besides paying attention to nutrition, Dr. Tra Phuong recommends that people with lactose intolerance have regular health check-ups and check for osteoporosis. The doctor will assess the situation, treat when necessary and advise on an appropriate nutritional regimen. Supplementing natural essence of non-denatured collagen type 2, hydrolyzed collagen peptide, eggshell membrane extract, turmeric, chondroitin sulfate… maintains healthy bones and joints, slowing down the process of osteoarthritis.