Jennifer Shim Poh Swan
Dietitian
来源： Shutterstock
乳糖不耐受者的乳制品替代品
上次更新时间： 2020年9月17日 | 5 分钟阅读时间
乳糖不耐受，想知道如何才能不含乳制品？试试这些牛奶、酸奶、黄油和奶酪的营养丰富的非乳制品替代品吧。
什么是乳糖不耐受？
乳糖是牛奶和奶制品中的一种糖。当我们的身体产生足够的乳糖酶时，我们就能够消化乳糖，这种酶存在于我们的小肠道中。
乳糖不耐受可由乳糖酶不足引起。在这种情况下，未消化的乳糖会进入结肠，而不是被消化。当这种情况发生时，结肠中的细菌就会与乳糖发生反应，从而导致乳糖不耐受的症状。
乳糖不耐受非常普遍，影响着全球约 65% 的人口。亚洲人、非洲人和阿拉伯人后裔最容易患乳糖不耐受症。大多数乳糖不耐受的病例都是由于我们从婴儿成长到成人的过程中，体内乳糖酶的分泌减少而引起的。
乳糖不耐受的症状包括：
- 腹胀
- 腹泻
- 胀气
- 恶心
- 胃抽筋
这些症状通常在进食含有乳糖的食物 30 分钟至 2 小时后出现。
乳糖不耐受怎么办？
如果您对乳糖不耐受，最好避免食用乳制品。牛奶、酸奶、奶酪和冰淇淋等常见乳制品中都含有乳糖。
在人造黄油、黄油、乳清、干奶粉、速溶汤、早餐谷物和沙拉酱等含有牛奶衍生成分的产品中也可能发现乳糖。
不含乳制品的好处
不喝牛奶对健康可能有一些好处，例如
减少腹胀，改善肠道健康。如果您对乳糖敏感或不耐受，从饮食中去除乳制品可以减少乳糖不耐受带来的不适。
有哪些奶制品替代品？
牛奶是重要营养素和维生素（如钙、蛋白质和维生素 D）的良好来源，还有助于骨健康。
不过，如果您决定采用不含牛奶的饮食习惯，您仍然可以从各种来源获取这些必要的营养物质。以下是一些常见乳制品的健康替代品。
牛奶替代品
植物奶是一种营养丰富、对素食者友好的牛奶替代品。它们可以与麦片一起食用，也可以加入咖啡中。以下是一些值得一试的营养丰富的植物奶：
杏仁牛奶
杏仁牛奶是一种很受欢迎的牛奶替代品，因为它在商店里很容易买到，甚至可以在家里制作。在家制作杏仁奶时，先将杏仁与水混合，然后过滤液体，去除杏仁果肉。
商店购买的杏仁露可能会加糖。要想买到健康的替代品，一定要买不加糖的杏仁露，这种杏仁露强化了各种营养素，如钙、蛋白质和维生素 D。
杏仁奶还天然含有重要的维生素和矿物质，尤其是维生素 E。与牛奶相比，杏仁奶的热量也较低。
燕麦奶
对于那些对坚果或大豆敏感或过敏的人来说，燕麦奶是一个不错的选择。它由燕麦制成，燕麦用水浸泡或搅拌，然后过滤掉燕麦浆。
就像杏仁奶一样，它是一种很受欢迎的牛奶替代品，可以在商店里买到。商店出售的燕麦奶通常强化了营养和维生素，尤其是维生素 B。商店购买的燕麦牛奶可能含有微量麸质。如果您正在寻找不含麸质的选择，请务必查看包装上是否特别注明不含麸质。
豆奶
豆浆是将黄豆浸泡后加水搅拌，然后过滤去除豆浆制成的。它是一种在当地很受欢迎的饮料，在商店里广泛销售。
它含有和牛奶一样多的蛋白质，但热量比全脂牛奶低。它还含有钙和维生素 D（强化后）、钾、维生素 A 和 B 等营养成分。
不过，大豆是一种常见的过敏原。如果您对豆制品过敏或敏感，建议您不要饮用豆奶。
牛奶的其他流行非乳制品替代品有：
- 腰果奶
- 米奶
酸奶替代品
酸奶由牛奶发酵制成。它是钙、维生素 D 和其他矿物质的良好来源。一些患有乳糖不耐受症的人可以耐受全天少量的牛奶，因此，他们也可以耐受少量的酸奶。
酸奶有植物性非乳制品替代品，如杏仁奶酸奶、豆奶酸奶和腰果酸奶。还有不含乳糖的酸奶。
由于商店购买的酸奶通常加糖和调味，因此一定要选择原味、不加糖的不含乳制品的酸奶，这样才是更健康的选择。
黄油替代品
黄油常用于烹饪和烘焙。它是通过搅动牛奶将脂肪（黄油）从酪乳中分离出来制成的。
您可以尝试的非乳制品黄油替代品有椰子油、椰子黄油、腰果黄油和杏仁黄油。它们以植物为基础，对素食者友好。营养方面，它们所含的脂肪和热量一般与普通黄油相似。
奶酪替代品
奶酪是由牛奶凝结而成的。杏仁奶酪和腰果奶酪等坚果奶酪是一些非乳奶酪替代品，您可以尝试。
在选择非乳奶酪时，一定要注意产品上标明的成分。由坚果和蔬菜等全食物组成的微加工奶酪比含有大量防腐剂、色素和钠的重加工奶酪更有营养。
营养酵母也被一些人用作奶酪调味料的替代品，因为它有奶酪和坚果的味道。它是维生素 B 的良好来源。
在戒掉奶制品前征求建议
如今，常见乳制品有许多不含乳制品的替代品，这让乳糖不耐受的人更容易避免食用乳制品。
不过，在迈出开始不含乳制品饮食的这一步之前，请务必咨询营养师，以确保您仍能获得健康饮食所需的营养和维生素。
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Cafasso, J. (2019). Everything You Need to Know About Lactose Intolerance. Retrieved 4 February 2020 from https://www.healthline.com/health/lactose-intolerance.
Cleveland Clinic. (2019). Lactose Intolerance. Retrieved 4 February 2020 from https://my.clevelandclinic.org/health/diseases/7317-lactose-intolerance.
Elliott, B. (2017). 7 Impressive Health Benefits of Yogurt. Retrieved 4 February 2020 from https://www.healthline.com/nutrition/7-benefits-of-yogurt.
Genetics Home Reference. (2020). Lactose intolerance. Retrieved 4 February 2020 from https://ghr.nlm.nih.gov/condition/lactose-intolerance.
Gunnars, K. (2018). Is Dairy Bad for You, or Good? The Milky, Cheesy Truth. Retrieved 4 February 2020 from https://www.healthline.com/nutrition/is-dairy-bad-or-good.
Hill, A. (2018). A Guide to Vegan Cheese: What’s the Best Dairy-Free Option? Retrieved 4 February 2020 from https://www.healthline.com/nutrition/vegan-cheese.
Jennings, K. (2020). Nondairy Substitutes for 7 Common Dairy Products. Retrieved 4 February 2020 from https://www.healthline.com/nutrition/dairy-substitutes.
Johnson, J. (2018). Dairy alternatives: A guide to the best dairy substitutes. Retrieved 4 February 2020 from https://www.medicalnewstoday.com/articles/323411.php.
Julson, E. (2017). Why Is Nutritional Yeast Good for You? Retrieved 4 February 2020 from https://www.healthline.com/nutrition/nutritional-yeast.
Katta, R., & Desai, S. P. (2014, July). Diet and dermatology: the role of dietary intervention in skin disease. Retrieved February 4, 2020 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4106357/.
Kramer, J. (2019). Here's Exactly What Happens to Your Body When You Stop Eating Dairy. Retrieved 4 February 2020 from https://www.prevention.com/food-nutrition/healthy-eating/a29088480/no-dairy-diet/.
Krans, B. (2019). Comparing Milks: Almond, Dairy, Soy, Rice, and Coconut. Retrieved 4 February 2020 from https://www.healthline.com/health/milk-almond-cow-soy-rice.
Mayo Clinic. (2018). Lactose intolerance - Symptoms and causes. Retrieved 4 February 2020 from https://www.mayoclinic.org/diseases-conditions/lactose-intolerance/symptoms-causes/syc-20374232.
Raman, R. (2019). Oat Milk: Nutrition, Benefits, and How to Make It. Retrieved 4 February 2020 from https://www.healthline.com/nutrition/oat-milk.
Ratini, M. (2019). Lactose Intolerance - Cause, Symptoms, Diagnosis, Treatment. Retrieved 4 February 2020 from https://www.webmd.com/digestive-disorders/digestive-diseases-lactose-intolerance#1.
Ware, M. (2019). Milk: Health benefits, nutrition, and risks. Retrieved 4 February 2020 from https://www.medicalnewstoday.com/articles/296564.php.
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