According to the latest data from American studies, 75% of people on the planet have lactose intolerance. Moreover, many do not notice this, simply not paying attention to symptoms such as bloating, swelling, rashes on the face. At the same time, the only way to avoid this is to refuse milk and its derivatives. Many do this (read the experience of our editor
People who, for whatever reason, have problems with cow’s milk begin to wonder how they can get enough calcium. Usually the thought immediately falls on pharmaceutical preparations. However, without serious reasons and control of specialists, it is better not to resort to them at all. This can lead to problems with the vessels, and the bones will not receive anything. In my opinion, you need to dial the norm from the diet.
It is worth remembering that calcium itself is not absorbed – for this it needs natural transporters and regulators – fat-soluble vitamins D3 and K2. They are also much more effective in the natural forms found in food. With a shortage in the diet of one of them (or both) and attempts to normalize calcium levels without taking this into account, vascular calcification may develop. That is why you should avoid the consumption of low-fat foods and generally include natural fats in the diet.
Have you ever wondered why there are so many cases of heart attacks among ardent bodybuilders-“dryers”? The point is not only in violation of the electrolyte balance, but also in problems with blood vessels due to a “fat-free” diet.
Of course, it’s good if you perfectly digest dairy products and you have access to homemade milk, cottage cheese, sour cream, butter, hard cheese. And preferably from a cow that grazes on the grass in summer and eats hay in winter. These foods contain superforms of both D3 and K2 and calcium. Especially fatty cottage cheese, butter and cheese. But, unfortunately, such lucky ones are a minority, and in the meantime, industrial dairy products lose too much due to multi-stage processing. In addition, they acquire a lot of things that our body does not need at all.
Fortunately, calcium is also found in other foods. Let them have much less of this vitamin than in dairy products, but there are a lot of them.
Here is a list of foods that are especially rich in calcium:
- Quality canned fish with no added oil (the best thing about it is the bones).
- Enriched vegetable milk (in 200 ml – about a third of the daily requirement of calcium).
- Tofu (soy cheese or cottage cheese – who can figure it out, cheese curd, in general).
- Pumpkin and zucchini.
- Dried fruits (especially figs and papaya).
- Dried herbs and herb seeds (as a supplement).
- Soy protein or flour (but there are 50/50 pluses and minuses here).
- Dried carrots.
- Brazilian nut.
- Eggs (particularly the yolk).
If you are sensitive to lactose, you can try melted butter – it is almost non-existent.
Also good options are goat milk and its productsand also sheep cheesebecause the intestines of modern people do not, as a rule, perceive proteins and sugar of nominal cow’s milk.