乳糖不耐，還能吃乳制品嗎

When it comes to gut health, dairy has received some pretty mixed reviews over the years. Although dairy can help boost your digestive system, it can also negatively affect your gut microbiome (via Healthline). That's because most people are unable to digest dairy. While some people have genetically adapted to be able to digest dairy due to the influx of cow's milk during the agricultural revolution, 75% of adults around the world still lack the lactase enzyme needed to break down lactose in the body. This is known as lactose intolerance. People who are lactose intolerant often experience digestive distress after consuming dairy. Common symptoms include bloating, stomach cramps, nausea, vomiting, and diarrhea.

說到腸道健康，多年來(lái)，人們對(duì)乳制品的評(píng)價(jià)褒貶不一。雖然乳制品有助于提高你的消化系統(tǒng)，但它也會(huì)對(duì)你的腸道微生物組產(chǎn)生負(fù)面影響。這是因?yàn)榇蠖鄶?shù)人無(wú)法消化乳制品。雖然在農(nóng)業(yè)革命期間，由于牛奶的涌入，一些人已經(jīng)從基因上適應(yīng)了消化乳制品的能力，但是全世界75% 的成年人仍然缺乏分解人體乳糖所需的乳糖酶。這就是所謂的乳糖不耐癥。有乳糖不耐癥的人在食用乳制品后經(jīng)常會(huì)出現(xiàn)消化不良。常見的癥狀包括腹脹、胃痙攣、惡心、嘔吐和腹瀉。

"[The] breakdown of milk (or any food) into its component building blocks allows it to be readily absorbed into our bloodstream," Dr. Dana Hunnes, a senior dietician at UCLA Medical Center and adjunct assistant professor at the Fielding School of Public Health, told Self. "Our bodies do not have to work harder to digest milk than other foods; however, if we lack the lactase enzyme, or have less of it, it becomes harder to break down lactose into more easily absorbable sugars (glucose and galactose)."

加州大學(xué)洛杉磯分校醫(yī)學(xué)中心的高級(jí)營(yíng)養(yǎng)師、菲爾丁學(xué)院的副助理教授Dana Hunnes博士說：“將牛奶(或任何食物)分解成其組成部分，使其易于被吸收到我們的血液中。”“我們的身體不需要比其他食物更努力地消化牛奶;但是，如果我們?nèi)鄙偃樘敲富蛉樘敲篙^少，則將乳糖分解為更容易吸收的糖(葡萄糖和半乳糖)變得更加困難。”

However, being lactose intolerant doesn't necessarily mean you have to swear off dairy products. For some people, fermented milk may be the perfect solution (via The Guardian). Fermented milk products like yogurt and kefir are full of probiotics, or live bacteria, which can help aid digestion by stimulating the growth of good bacteria in your gut microbiome. As a result, the presence of probiotic cultures may make it easier to digest and absorb dairy. Fermented milk also contains lower levels of lactose than regular milk, which may make it more easily digestible for those with a lactase deficiency.

然而，乳糖不耐癥并不意味著你必須放棄乳制品。對(duì)于一些人來(lái)說，發(fā)酵牛奶可能是完美的解決方案(通過衛(wèi)報(bào))。酸奶和開菲爾等發(fā)酵乳制品富含益生菌或活菌，它們可以通過刺激腸道微生物組中有益菌的生長(zhǎng)來(lái)幫助消化。因此，益生菌的存在可能使乳制品更容易消化和吸收。發(fā)酵牛奶的乳糖含量也比普通牛奶低，這可能使乳糖酶缺乏癥患者更容易消化。

Lactose-free milk products are another suitable option for dairy lovers. As the name suggests, lactose-free milk is simply dairy milk without the lactose (via The Spruce Eats). That means that people who are lactose intolerant can drink it without having to worry about experiencing any inconvenient and unpleasant side effects. Aside from milk, there are lactose-free versions of most dairy products, including sour cream, buttermilk, cheese, ice cream, hot chocolate, and heavy cream.

無(wú)乳糖奶制品是另一個(gè)適合乳制品愛好者的選擇。顧名思義，無(wú)乳糖牛奶就是沒有乳糖的牛奶(通過 The Spruce Eats)。這意味著有乳糖不耐癥的人可以喝它，而不用擔(dān)心會(huì)有任何不便和不愉快的副作用。除了牛奶，大多數(shù)乳制品都有不含乳糖的版本，包括酸奶油、酪乳、奶酪、冰淇淋、熱巧克力和濃奶油。