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Milk and dairy products are familiar to us from early childhood. Nutritious milk rich in vitamins and microelements is essential for the growth and normal development of the human body. This product is especially important in the very first years of life.
For many peoples, the use of milk remains the fundamental principle of the diet throughout their lives: they drink it, add it to all kinds of dishes, and ferment it. Among the many beneficial components of milk, lactose plays an important role, or milk sugar, as it is also called.
Lactose rich foods
Indicated approximate amount (g) in 100 g of product
General characteristics of lactose
Lactose is a disaccharide made up of glucose and galactose molecules that belongs to the class of carbohydrates. The chemical formula of lactose is as follows: C12H22O11, which indicates the presence of carbon, hydrogen and oxygen in it in certain quantities.
In terms of sweetness, milk sugar is inferior to sucrose. It is found in the milk of mammals and humans. If we take the degree of sweetness of sucrose as 100%, then the percentage of sweetness of lactose is 16%.
Lactose provides the body with energy. It is a full-fledged source of glucose – the main supplier of energy, as well as galactose, which is necessary for the normal functioning of the nervous system.
Daily requirement for lactose
This indicator is calculated taking into account the body’s need for glucose. On average, a person needs about 120 grams of glucose per day. The amount of lactose for adults is about 1/3 of this volume. In infancy, while milk is the main food of the baby, all the main components of the diet, including lactose, are obtained directly from milk.
The need for lactose increases:
- In infancy, when milk is the main food and energy source for the child.
- With high physical activity and sports, since lactose is an energetically valuable component of nutrition.
- Active mental activity leads to an increase in the body’s need for easily digestible carbohydrates, which include lactose.
The need for lactose decreases:
- In most people with age (the activity of the enzyme lactase decreases).
- With intestinal diseases, when the digestion of lactose is impaired.
In this case, it is recommended to reduce the consumption of milk and dairy products.
Digestibility of lactose
As mentioned above, for the full assimilation of milk sugar in the body, a sufficient amount of the enzyme lactase must be present. Usually, in young children, there is enough of this enzyme in the intestines to digest large amounts of milk. Later, in many people, the amount of lactase decreases. This makes the assimilation of milk sugar difficult. In the human body, lactose breaks down into 2 monosaccharides – glucose and galactose.
Signs of lactase deficiency include various intestinal dysfunctions, including flatulence, rumbling in the abdomen, indigestion, and various allergic reactions.
Useful properties of lactose and its effect on the body
In addition to the energy that milk sugar can provide to the body, lactose has another important advantage. It contributes to the normalization of intestinal activity, reduces the development of pathogens, helps to improve the microflora of the gastrointestinal tract, due to an increase in lactobacilli.
The lactose contained in human milk is considered especially valuable. Nitrogen-containing carbohydrates, which are contained in this milk, promote the rapid growth of colonies of lactobacilli, which protect the body from all kinds of fungi and parasites. In addition, lactose prevents tooth decay.
Interaction with essential elements
Interacts with calcium, iron and magnesium, promoting their absorption. In people with bowel disease and lack of adequate amounts of the enzyme lactase, milk sugar can cause water retention in the body.
Signs of a lack of lactose in the body
Most often, small children suffer from this. In adults, there were no obvious signs of lactose deficiency. With a lack of lactose, lethargy, drowsiness and instability of the nervous system are observed
Signs of excess lactose in the body:
- symptoms of general body poisoning;
- allergic reactions;
- bloating;
- loose stools or constipation.
Factors affecting the body’s lactose content
Regular consumption of lactose-containing products leads to the fact that beneficial bacteria living in the intestine receive everything they need for their existence and fulfillment of their functions.
The more colonies live in the body, the higher its immunity. Therefore, in order to maintain a high level of immunity, a person must replenish the amount of lactose, getting it from dairy products.
Lactose for beauty and health
Lactobacilli, which develop due to the protection of the enzyme lactase, strengthen the body’s immunity, make a person more energetic, which naturally affects the appearance. The normal functioning of the intestines helps to cleanse the skin, heals the female genital area, strengthens the nervous system. Naturally, this effect is observed only with the full assimilation of milk sugar by the body.
In addition, eating foods that contain lactose can help reduce the need for refined sugar, which is important for maintaining natural teeth whiteness and a radiant smile.
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