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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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MORE RESOURCES: Vacation rental tips with Savvy FOX 7 Austin 8 Cheap Beach Vacation Spots in 2025 NerdWallet How Short-Term Vacation Rentals Impact the Tourism Economy in Greater Palm Springs Palm Springs Life The Hidden Community Builder: How Creates Local Connections Programming Insider Committee seeks to halt vacation rental requests Evanston RoundTable Maui County Council committee approves bill to phase out thousands of vacation rentals Hawaii News Now Maui panel passes bill curbing vacation rentals to boost housing supply after Lahaina wildfire CBS News Thousands of Colorado vacation units were taken off the rental market in June, but visitors are still booking trips SummitDaily.com Maui Plan To Phase Out Thousands Of Short-Term Rentals Advances Honolulu Civil Beat 5 Amazing Cabin Rentals in Wisconsin Milwaukee Magazine Changes coming to Sarasota's vacation rental ordinance Your Observer Tax the tourists slowboring.com Top Vacation Rentals Near Golf Courses Gulf Shores & Orange Beach Tourism Inside The ‘Out-Of-Control’ Debate Over Axing Maui Vacation Rentals Honolulu Civil Beat Maui County Council passes bill to phase out vacation rentals Hawaii News Now Vacation rentals back on council agenda Evanston Now This Battle Over Maui Rentals Just Hit A Boiling Point Beat of Hawaii More Lawsuits=More Insurance=Higher Prices: News Article Independent Institute Capital One Travel Adds Vacation Rentals — And You Can Earn 5x Miles on Venture Cards Upgraded Points Tourism Steady in Okoboji This Summer Northwest Iowa Now Shock Vote: Maui Committee Passes Rental Ban Proposal Beat of Hawaii Maui measure to phase out half of the island's vacation rentals moves forward Hawaii Public Radio Honolulu Hasn't Fined Airbnb, Vrbo for Illegal Short-Term Rentals Honolulu Civil Beat Vacation Rental Study in Goleta Tells More About the Neighbors The Santa Barbara Independent Plan To Convert Maui Vacation Rentals To Long-Term Housing Delayed Honolulu Civil Beat Honolulu Sees Doubling Of Vacation Rental Registrations Under New Rules Honolulu Civil Beat This Georgia highland cows farm is a family-run, glamping getaway you can rent on AirBNB The Augusta Chronicle Study: Maui Should Phase Out Vacation Rentals With Caution Honolulu Civil Beat ‘More than doubled’: Jacksonville Beach locals blame vacation rentals for rising home costs Action News Jax A novel idea for Maui’s housing crisis: Using vacation rental profits for residents’ down payments Maui Now Key amendments proposed for vacation rental phase-out bill ahead of Council committee hearing Maui Now Emotions Are High As Maui Considers Phasing Out Short-Term Rentals Honolulu Civil Beat Closing Maui’s Lodging Loophole God's World News Maui Council hears another 70 testifiers on vacation rental phase-out bill; still more to come Maui Now Maui vacation rental bill continues to draw passionate testimony from both sides Hawaii Public Radio Maui Council To Take Up Bill Phasing Out Vacation Rentals This Summer Honolulu Civil Beat Restore Zoning to Safeguard Nantucket’s Seasonal Economy Nantucket Current Vacation Rentals of the Desert Accused of Owing Property Owners, Renters Over $1 Million NBC Palm Springs Vacation Rentals of the Desert Accused of Owing Millions; Riverside DA Launches Investigation After Public Outcry NBC Palm Springs 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 Owners claim Maui residents can’t afford converted vacation rentals, UH study says otherwise Yahoo Home Supreme Court: cities cannot limit vacation rentals based on owner occupancy Idaho Public Television Combatting human trafficking: New training, reporting requirements for hotels, vacation rentals WRAL.com Santa Cruz County moves to rein in vacation rentals Lookout Santa Cruz Don Miller | Maui moves to ban vacation rentals two years after Lahaina fires Santa Cruz Sentinel Uncertain Economy Contributes to Slow Summer Rental Bookings The Vineyard Gazette City has no mercy for illegal vacation rental operators Hawaii News Now Opinion | Airbnb and Vrbo are going downhill like a hippo on a water slide The Washington Post Maui's Vacation Rental Debate Turns Ugly Planetizen Community invited to briefing about proposed registration process for short-term vacation rentals Big Island Now With housing and economy at stake, Maui County weighs phase-out of 7,000 vacation rentals Hawaii Public Radio Fire district wins vacation rental assessment lawsuit The Anna Maria Islander Maui Gets $1.6B—Can Vacation Rentals Survive What’s Coming? Beat of Hawaii Maui mayor's plan to phase out vacation rentals would increase housing but shrink the economy AP News Cap pele sandy beach cheap emsnow.com No More Vacation Rentals In Maui. Here's How The Mayor's Plan To Strip The Island of Short-Term Rental Will Affect The Economy Yahoo Finance Vacation rentals may face new taxes as WA lawmakers eye housing fix The Center Square New state law requires vacation rental and hotel managers, other workers have training in human trafficking awareness Island Free Press Vrbo offers last minute deals on vacation rentals Short Term Rentals - News Maui Vacation Rental Ban Moves Forward Amid Growing Outrage Beat of Hawaii Housing panel looks at new rules for rent-setting algorithms, vacation rentals - Evanston RoundTable Housing panel looks at new rules for rent-setting algorithms, vacation rentals Evanston RoundTable Ashe Airbnbs experience new growth | Community | ashepostandtimes.com Ashe Post & Times Maui Vacation Rental Fight Drags On While Visitors Wait Beat of Hawaii |
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