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Nutrition Information |
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A Look at Lactose Intolerance
Lactose is the primary carbohydrate in milk. Cow's milk contains 4-5% lactose, whereas human milk contains almost twice that amount. Lactose provides 30-50% of the energy in milk, depending on the fat content (skim vs. homogenized). A number of individuals are affected by lactose in the diet, but there is a difference between intolerance and maldigestion. Lactose maldigestion is "a disorder characterized by reduced digestion of lactose due to the low availability of the enzyme lactase." Lactose intolerance is "the term for gastointestinal symptoms (flatulence, bloating, abdominal pain, diarrhea, and 'rumbling in the bowel') resulting from the consumption of more lactose than can be digested with available lactase." In other words, intolerance refers to the symptoms of the maldigestive disorder caused by an insufficient enzyme required to hydrolyze lactose to galactose and glucose. Genetic defects often cause a deficiency of lactase, as well as injuries to the mucosa lining of the intestines or with age (as we age our enzyme levels decrease). When lactose molecules remain in the intestine undigested, they absorb water and this can cause bloating, discomfort, cramping, diarrhea, and nausea. Bacterial fermentation along the intestinal tract that produces lactic acid and gas is also a characteristic of lactose intolerance. It is estimated that one in three adults suffer from lactose maldigestion and it appears to be inherited in about 80% of the world's population, including most Greeks, Asians, and Africans. Those who suffer from any discomfort after eating or drinking milk products can consume foods labeled lactose free or take an enzyme preparation such as Lact-Aid to aid digestion. Do note, however, that lactose intolerance varies and the amount of lactose allowed in a diet depends on an individual's tolerance. Some people cannot tolerate milk, ice cream, or creamed foods, but they can eat aged cheeses and yogurt (some brands are better tolerated than others) without difficulty. Lactose products include: Grain Products: Breads and muffins made with milk, pancakes, and waffles; cake or cookie mixes, pie crusts made from butter or margarine, French toast, some dry cereals, and biscuits. Fruits and Vegetables: Canned and frozen fruits or vegetables processed with lactose, buttered, creamed, or breaded vegetables. Milk and Milk Products: Milk (dried, evaporated, nonfat, and whole), yogurt, ice cream, sherbet, cheese, custard, puddings, and whey and casein proteins manufactured with lactobacillus/acidophilus culture. Meat and Meat Alternatives: Meats, fish, or poultry creamed or breaded, sausage and other cold cuts containing nonfat-milk solids, some peanut butter, and omelets and souffl�s containing milk. Other: Instant coffees, margarine, dressings, sugar substitutes containing lactose, toffee, chocolate, creamed soups, butter, cream, some cocoas, caramels, chewing gum, some vitamin-mineral supplements, some drugs, peppermint, and butterscotch. Since calcium is a major component of many lactose-containing foods, it is vital that individuals who are lactose-intolerant receive adequate calcium from other foods (in fact, milk is not an ideal source of calcium, as will be discussed in Chapter Seven). These include almonds, brazil nuts, caviar, kelp, canned salmon, canned sardines, shrimp, soybeans, and turnip greens, broccoli, strawberries, and leafy greens. Leafy greens are currently under suspicion as a viable calcium source since greens are now believed to contain certain calcium binding agents that prevent calcium absorption. You may publish this article in your newsletter, on your web site, or other publications, so long as the article's content is not altered and the resource box is included. Add byline and active link. Notification of the use of this article is appreciated, but not required. Brian D. Johnston is the Director of Education and President of the I.A.R.T. fitness certification and education institute. He has written over 12 books and is a contributing author to the Merck Medical Manual. An international lecturer, Mr. Johnston wears many hats in the fitness and health industries, and can be reached at [email protected]. Visit his site at http://www.ExerciseCertification.com for more free articles.
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Monterey County Weekly Inside The ‘Out-Of-Control’ Debate Over Axing Maui Vacation Rentals Honolulu Civil Beat Florida vacation rental company files for bankruptcy Gulf Coast News and Weather How to Invest in Short-Term Rentals Benzinga This Airbnb Farm Stay in Rhode Island Is Peak Fall Vibes Only In Your State Maui measure to phase out half of the island's vacation rentals moves forward Hawaii Public Radio Council targets lot sizes, vacation rentals at latest Envision meeting Evanston RoundTable Top Vacation Rentals Near Golf Courses Gulf Shores & Orange Beach Tourism Honolulu Sees Doubling Of Vacation Rental Registrations Under New Rules Honolulu Civil Beat Plan To Convert Maui Vacation Rentals To Long-Term Housing Delayed Honolulu Civil Beat Vacation Rental Study in Goleta Tells More About the Neighbors The Santa Barbara Independent Key amendments proposed for vacation rental phase-out bill ahead of Council committee hearing Maui Now This Treehouse Airbnb in Missouri Is Peak Fall Vibes Only In Your State Study: Maui Should Phase Out Vacation Rentals With Caution Honolulu Civil Beat Honolulu Hasn't Fined Airbnb, Vrbo for Illegal Short-Term Rentals Honolulu Civil Beat Maui panel passes bill curbing vacation rentals to boost housing supply after Lahaina wildfire CBS News RMS Brings Its Integrated Payments Solution to Hotels and Accommodations Across North America Hotel Technology News Main St. request on hold, but ‘Kitschy 2 BR House’ gets vacation rental OK Evanston RoundTable A novel idea for Maui’s housing crisis: Using vacation rental profits for residents’ down payments Maui Now New Orleans Joins Nashville, Ocala, Florida, Jersey City in Recording Booming Market in Short Term Rental Vacation, This Labor Day Expects More Travel And Tour World Committee seeks to halt vacation rental requests Evanston RoundTable Maui Council hears another 70 testifiers on vacation rental phase-out bill; still more to come Maui Now Emotions Are High As Maui Considers Phasing Out Short-Term Rentals Honolulu Civil Beat Vacation Rentals of the Desert Accused of Owing Millions; Riverside DA Launches Investigation After Public Outcry NBC Palm Springs This Airbnb in Kansas Is Peak Fall Vibes Only In Your State Vacation Rentals of the Desert Accused of Owing Property Owners, Renters Over $1 Million NBC Palm Springs Maui Council To Take Up Bill Phasing Out Vacation Rentals This Summer Honolulu Civil Beat Combatting human trafficking: New training, reporting requirements for hotels, vacation rentals WRAL.com Changes coming to Sarasota's vacation rental ordinance Your Observer Vacation rentals back on council agenda Evanston Now Alders flip on vacation rentals Evanston Now Maui Plan To Phase Out Thousands Of Short-Term Rentals Advances Honolulu Civil Beat Uncertain Economy Contributes to Slow Summer Rental Bookings The Vineyard Gazette Maui vacation rental bill continues to draw passionate testimony from both sides Hawaii Public Radio Hawaiʻi County Council seeks more oversight with passage of vacation rental bill Hawaii Public Radio Couple who owns Manasota Key vacation rentals welcomes first renters since Hurricanes Helene, Milton FOX 13 Tampa Bay Maui County Council debates future of vacation rentals Hawaii News Now Canadians say accommodation costs are the top barrier to travel this year, but many are embracing home swapping The Malaysian Reserve City has no mercy for illegal vacation rental operators Hawaii News Now Owners claim Maui residents can’t afford converted vacation rentals, UH study says otherwise yahoo.com Maui's Vacation Rental Debate Turns Ugly Planetizen New state law requires vacation rental and hotel managers, other workers have training in human trafficking awareness Island Free Press WA cabin destinations named among seven best tiny rentals in the country Bellingham Herald Opinion | Airbnb and Vrbo are going downhill like a hippo on a water slide The Washington Post |
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