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Sunday, March 6, 2011

Lactose Intolerance

breakfastImage by chotda via Flickr
By Juvy S. Iliwiliw

       This is what Aida Cerdenola-Alarcon, a dietician shared about lactose intolerance in her Food for the Family page from Health and Home which I would like to share with you.

       Lactose intolerance is a condition which arises from a genetic inability of the intestine to digest lactose, the predominant sugar in all dairy products. The National Dairy Council reports that as much as 90 percent of Asians suffer from lactose intolerance.
       The intestinal enzyme called lactase breaks down lactose into simple sugar that the body can easily digest. Lactose-intolerant people, however, have an inadequate amount of such enzyme. In  about 30 minutes to two hours after eating lactose-containing foods, symptoms appear in varying degrees of severity, depending on the amount of lactose ingested and how much lactase is present in the individual.
       Here's a self-test to determine your lactose intolerance.
       Avoid milk and other lactose-containing food for several days. On an activity-free morning, drink approximately 14-16 oz. (about two large glasses) of skim or lowfat milk. Within four hours of ingesting the milk, developing nausea, abdominal cramps and rumbling, diarrhea, bloating, rectal gas, and flatulence means you are lactose intolerant.
      Lactose intolerance is variable. Some lactose-intolerant people are able to stomach certain dairy products in small amounts; others need to avoid them completely.
      Milk, however, is still the major source of calcium. If you are lactose tolerant, try to include milk products in your diet by following these tips.

  • Take you milk with a meal or a snack.
  • Drink small portions of milk throughout the day. Most lactose-intolerant people can manage up to one cup of milk a day.
  • Use cheese with fruits and crackers for snacks.
  • Eat ice cream. Small portions stay longer in the stomach compared to pure milk.
  • Choose lactose-reduced or lactose-free milk.
  • Instead of sour cream, substitute yogurt in your recipes.
  • Eat yogurt if you cannot tolerate milk. It has lower lactose content. 
  • If milk is totally unacceptable to you, you may opt for a low-lactose diet.
     The dietary regimen relies heavily on intake of other calcium-rich food, such as small fishes like anchovies, canned fish, salmon, mackerel, tuna, sardines, tokwa, taho, soyamilk, and all green leafy vegetables like malunggay, saluyot, ampalaya, alugbati, mustasa, pechay, and broccoli.
     Sufficient lactose can be obtained by including any of the following in the daily diet: monggo with ampalaya leaves, alugbati salad, mustasa with egg, pechay guisado, stir-fry broccoli, bamboo shoots with saluyot, tokwa and soymilk.


You will need:

2        cups bamboo shoots, precooked
3        cups thick coconut  milk
3        cups saluyot leaves
2        thumb size gingers, crushed
1        onion, sliced
1        cup shredded young corn
          Salt to taste

Here's how:

1. Boil thick coconut milk, ginger, and onions for 10 minutes.
2. Add bamboo shoots and cook until shoots become tender.
3. Add corn and continue cooking until corn becomes edible.
4. Add salt and saluyot. Boil for 1 minute.
5. Serve hot.

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