The Dietary Guidelines for Chinese Residents recommends that urban and rural residents in China drink 300 grams of milk per day or consume other equivalent amounts of dairy products. Milk is a kind of natural food with complete nutrition, suitable proportion, easy to digest and absorb, and high nutritional value. It mainly provides high-quality protein, vitamin a, vitamin b2 and calcium.
The protein content of milk is 3% on average, the digestibility is over 90%, and the proportion of essential amino acids nutrition is also in line with human needs. It is a high-quality protein. The fat content is 3% to 4%, and it exists in the form of fine fat globules, which is good for digestion and absorption.
According to the survey of nutrition and health status of Chinese residents in 2002, the intake of dairy products in urban and rural residents in China was 27 g / standard person day, only 5% of the developed countries; the calcium intake daily was only 389 mg / standard person day. Less than half of the dietary reference intake (800 mg/day).
This shows that the lack of calcium intake in our country is very serious. Calcium deficiency is a common nutritional disease in our country. Therefore, the Dietary Guidelines strongly advocate drinking milk as one of the important measures to improve the nutritional status of our residents. It also points out a suitable calcium supplement method for Chinese residents.
In real life, for various reasons, many people find it difficult to drink milk or dairy products every day, let alone a recommended intake of 300 grams per day. Some of them are infant lactose intolerance.
Some people scream when they drink milk, suffocating, bloating, and even abdominal pain and diarrhea, which makes these people afraid to drink milk again. This is because the lactose in milk must be absorbed into the blood by a digestive enzyme, lactase. In the lactose intolerant, the lactase in the digestive tract is insufficient. The lactose in the milk after drinking is not completely decomposed and absorbed. The excess lactose accumulates in the colon and is fermented by intestinal bacteria to produce acetic acid, propionic acid, butyric acid, etc. Organic acids and gases such as methane, hydrogen, and carbon dioxide cause symptoms such as flatulence, that are, lactose intolerance.
Mammals are born to eat milk, and people are no exception, so there is enough lactase in the baby to digest the milk. Infants born to be unable to tolerate human milk or milk are extremely rare due to the lack of congenital lactase. However, more than 80% of Chinese Han people over 5 years old have insufficient lactase, of which about 36% have obvious lactose intolerance; while only about 5% of ethnic minority residents in China's pastoral areas have lactose intolerance.
For children or adults who have developed lactose intolerance, they should not give up drinking milk and eating dairy products. Investigations have shown that most people with lactose intolerance can still tolerate 10 grams of lactose per day. For every 100 grams of milk, about 3.4 grams of lactose, lactose intolerant can still drink 300 grams of milk a day, that is, 1 bag of fresh milk near me, or eat a considerable amount of dairy products.
The specific countermeasures are as follows: 1. Avoid emptying milk: should be arranged in the catering milk, or drink milk within 1 to 2 hours after the meal; or mix with some solid food such as bread, biscuits, taro, cereal; A small amount of drinking milk: the amount of milk in a day is divided into several times, and starts from a small amount, gradually increasing; 3. Change to drink yogurt or lactase-containing milk powder: yogurt contains lactic acid bacteria, which can add 1/3 of lactose in milk. Digestion, very suitable for people with lactose intolerance. For those with severe symptoms of lactose intolerance, drinking low-lactose or lactose-free milk powder can completely avoid the symptoms of discomfort.