乳糖不耐受的你,還能愉快喝牛奶嗎?

快樂生活居家養老
2022-11-14
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(圖片來源:Adobe Stock)

您有沒有這種體驗:每次喝完牛奶後,肚子會咕嚕咕嚕的,有些時候還會脹痛,嚴重的時候腹瀉。如果這些您注意到了這些,很有可能是因為是乳糖不耐受的問題。

百分之90以上的東亞人都有乳糖不耐受的情況,中亞和非洲地區的人也有超過80%以上的人乳糖不耐受。而居住在西歐和北歐的居民乳糖不耐受的情況少見,這些人群普遍比較能喝牛奶和吃乳製品的主要原因是西歐和北歐的人的基因突變。總體來說,70%以上的地球人都有乳糖不耐受的體質,這其實是很正常的,因為這是人類的不同基因決定的。

其實所有人都不能直接吸收乳糖,我們的身體需要乳糖酶來把乳糖分解為葡萄糖和半乳糖之後才能被人體吸收。如果我們缺少了乳糖酶,乳糖就會被腸道細菌分解,就變成了 短鏈脂肪酸 和 氫氣。導致身體內的滲透壓升高,腸道內的水分變多。腸道內水多了就容易拉肚子,而體內的氫氣變多了就容易向外排氣。這就是乳糖不耐受的表現,本質上來說就是乳糖酶的問題。

人類編碼乳糖酶的基因叫LCT基因,在嬰兒時期,幾乎所有人的這個基因都是開啟的,就不會出現缺少乳糖酶的情況,因為嬰兒有吸收消化母乳的需求。但是當我們長大之後,這個基因就相應關閉了,不再編碼乳糖酶了,這就會造成乳糖不耐受的情況。而在大概7000多年前,部分北歐人的這個基因發生了突變,就可以讓LCT基因一直編碼乳糖酶。在冰天雪地的環境裡,相對缺少其他的食物來源,能消化乳製品就更有利於生存。這個突變的基因也就這樣被北歐人保留下來了。這也在很大程度上影響了人類今天的食譜;東亞國家的傳統食譜上就很少發現有奶製品的菜餚。

乳糖不耐受不代表完全喝不了牛奶。主要上量的問題,只要不一次性喝很多牛奶,大多數人都沒有明顯反應或者反應沒有那麼劇烈,肚子裡的氣體變多,正常排出去就可以了。有一部分人群可能會反應明顯,喝一點牛奶肚子就不舒服,那就不適合喝普通牛奶。我們知道乳糖不耐受就是缺少乳糖酶,那解決問題也就明確:選擇添加乳糖酶或者不含乳糖的牛奶就可以了。

乳糖不耐受是很普遍、很正常的現象。大部分東亞人都是乳糖不耐受體質,只是因人而異,敏感度不同。反應比較明顯的人群,在選擇牛奶時喝這種無乳糖的就會好一點。其他人只要不是一次性喝太多,普通牛奶也都是沒問題的。

喝牛奶時,要注意控制每次的量,建議每天分多次喝一點牛奶,每次控制在50至100毫升。而且不要空腹喝奶,空腹會影響牛奶的吸收利用率並容易引起腹痛腹瀉。喝牛奶的時候建議吃點一些固體,比如說麵包,餅乾等。這樣乳糖濃度可以得到稀釋,提高乳糖的吸收率。無論如何,牛奶里的鈣是最容易被人體吸收的。吸收鈣的方式,沒有比曬太陽加食用乳製品(主要是喝牛奶)更好的選擇了。長者朋友們容易因為年齡增長而發生鈣流失,平時多注意曬太陽其實是很不錯的健康選擇。

 

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