People with lactose intolerance cannot drink milk. How can they supplement calcium? Nutritionist: Drink "2 drinks" to supplement calcium with double effect

Are you lactose intolerant too? Since the body cannot break down or completely digest the lactose in milk and dairy products, diarrhea, flatulence, bloating, abdominal pain, nausea, vomiting and other discomforts may occur after eating and drinking foods and beverages containing lactose. "I want to supplement calcium? But I'm lactose intolerant and can't drink milk. What should I do?" This is a common question for many people with lactose intolerance. Nutritionist Zhao Hanying said that people who want to supplement calcium can actually supplement calcium by eating "double calcium supplement" ingredients such as sesame seeds and nuts, in addition to consuming dairy products.

People with lactose intolerance cannot drink milk. How can they supplement calcium?

Nutritionist Zhao Hanying mentioned that most people believe that increasing milk intake on a daily basis by drinking 1 to 2 cups of milk a day can achieve the effect of calcium supplementation. But it is not suitable for vegans or people with lactose intolerance. Therefore, it is recommended that people with lactose intolerance can choose other dietary methods to achieve calcium supplementation.

In fact, there are many calcium-rich foods among the common ingredients in our daily diet. For example: tofu, sesame, kale, amaranth, soy milk, nuts and other ingredients are also rich in plant calcium ingredients. Eating them regularly can help increase the body's calcium absorption.

Foods such as nuts are also rich in plant calcium. Eating them regularly can help increase the body's calcium absorption.

Black sesame is high in calcium, so watch your intake

Among the above-mentioned ingredients, black sesame is the richest in calcium, with 1456 mg of calcium per 100 grams, making it the calcium champion in the food world. If converted to common black sesame seeds on the market, 2 tablespoons (about 10 grams) contain 145 mg of calcium. Therefore, if you can add black sesame seeds to your normal diet, it will have a certain effect on calcium supplementation.

However, it should be noted that sesame is a type of nut and contains a lot of oil. Every 100 grams of black sesame contains 545 calories. Although it is a healthy unsaturated fat oil, consuming too much can easily lead to obesity due to excessive fat intake.

Sesame is a kind of nut and contains a lot of oil. Every 100 grams of black sesame contains 545 calories. Although it is a healthy unsaturated fat oil, consuming too much can easily lead to obesity due to excessive fat intake.

Therefore, it is recommended that people who want to increase the calcium needed by the body by eating nuts such as black sesame should pay close attention to the amount. It is best to eat sesame as a supplement or ingredient with other ingredients. In addition to avoiding excessive intake of calories from black sesame, which may cause obesity and burden on the body, you can also achieve the goal of taking in more calcium by eating other matching ingredients.

Calcium Supplement 2 Recipes for Healthy and No Burden

★【Black sesame soy milk】

Ingredients: 40g soybeans, 30g black sesame seeds, 400cc water. (This serving size is for 2 people)

practice:

1. Wash and drain the soybeans.

2. Put the washed soybeans, black sesame seeds and water into a food processor and grind them.

3. Pour the beaten soy milk into the pot and bring to boil.

4. Bring to boil and then simmer for 30 minutes on low heat (black sesame paste, soy milk and other ingredients are very easy to burn, so stir more during cooking to avoid burning and sticking to the pan).

★【Nut Soy Milk】：

Material:

40 grams of soybeans, 60 grams of unseasoned mixed nuts (almonds, cashews, pistachios, etc.), 600 cc of water. (This serving size is for 2 people)

practice:

1. Wash and drain the soybeans.

2. Put the washed soybeans, mixed nuts and water into a food processor and grind them.

3. Pour the beaten ingredients into the pot and bring to a boil.

4. Bring to boil and then simmer for 30 minutes on low heat (nut paste, soy milk and other ingredients are easy to burn, so stir more during cooking to avoid burning and sticking to the pan).

Effect:

In addition, black sesame seeds and nuts are high in calcium, and contain magnesium, iron, zinc and various vitamins. In addition to calcium supplementation, they can also supplement other nutrients needed by the human body. For example, vitamin E has antioxidant and cell wall protection effects, which can increase cell activity and slow down the occurrence of aging. The monounsaturated fatty acids in nuts can also lower cholesterol and blood lipids.

[Nutritionist's Tips]:

In addition, patients with rapid calcium loss and osteoporosis should be reminded that in addition to strengthening calcium supplements on a daily basis, they should also avoid eating the following foods that will inhibit calcium absorption and function. Including tea, coffee, soda and other carbonated beverages.

In addition to paying attention to the correct dietary sources of calcium, it is also important to master methods that help improve calcium absorption and utilization. In fact, moderate exercise and sun exposure can greatly help the body absorb calcium. It is recommended that people get at least 10 to 15 minutes of sun exposure every day to increase the production of vitamin D and help the body successfully convert the absorbed calcium into the body.