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La intolerancia a la lactosa se caracteriza por la incapacidad de digerir el azúcar primario en la leche y los productos lácteos. La condición causa síntomas como: dolores de estómago, hinchazón, gases, náuseas, vómitos, diarrea, flatulencia, estómagos y otros problemas gastrointestinales después de comer o beber leche o productos lácteos. Es importante tener presente una dieta para intolerantes a la lactosa.
Las causas comunes de la intolerancia a la lactosa:
- Genética
- La enfermedad de Crohn
- Enfermedad celíaca
- Colitis ulcerosa
- La gastroenteritis.
El problema también puede desarrollarse naturalmente con la edad, cuando el intestino delgado comienza a producir menos lactosa.
Dieta para intolerantes a la lactosa
-
Encuentre su umbral de lactosa
El grado de intolerancia a la lactosa difiere de una persona a otra. Para evaluar su nivel de intolerancia, evite consumir cualquier lactosa durante 3 a 4 semanas para eliminarla de su sistema. Luego, comience a agregar pequeñas cantidades de leche o queso en su dieta y vigile cuidadosamente sus síntomas para determinar la cantidad que puede manejar sin ningún problema. Este es uno de los primeros pasos para ir armando su dieta.
La mayoría de las personas con intolerancia a la lactosa puede tolerar productos como yogur y queso duro con moderación porque tienen niveles más bajos de lactosa. Los productos lácteos llenos de grasa suelen tener menores cantidades de lactosa en comparación con las variedades con bajo contenido de grasa y sin grasa. La grasa ralentiza el paso de lactosa en el sistema digestivo.
Busque sustitutos saludables para la leche, tales como: leche de coco, leche de soja, leche de almendras, leche de arroz, leche de avena, leche de cáñamo y otros. Si usted no está acostumbrado al sabor de estas alternativas, comience agregando cualquiera de estos como reemplazo para la leche en sus pudines y otros productos horneados.
Además, empezar con pequeñas cantidades y optar por el calcio y la vitamina D. También puede sustituir la mantequilla con aceite de coco e incluso purés de frutas como la compota de manzana, plátano o ciruela pasa.
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El Periódico Venezolano
Nos esforzamos por crear contenidos informativos de calidad. Si deseas citar o reproducir total o parcialmente este contenido te pedimos que añadas un enlace de atribución en tu sitio web.
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Puede Interesarte
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