Answer:
- Lactose intolerance >> inability to digest lactose
- Diet habits >> avoid all milk and milk products, consume products rich in calcium and vitamin D (spinach, nuts), use lactase enzyme supplements
- Calcium recomended intake >> 500 mg; Vitamin D recommended intake >> 400 IU to 600 IU per day
Explanation:
Lactose is the most abundant carbohydrate present in dairy products. Lactose intolerance is a digestive disorder caused by the low production of lactase, the enzyme responsible for breaking down lactose. Some of the most common symptoms of lactose intolerance include, among others, bloating, diarrhea, stomach cramps and pains, stomach rumbling, etc. A person that is intolerant to lactose must avoid lactose products, i.e., milk and milk-based products (e.g., milkshakes, coffee creamer, cheese, ice cream, puddings, cream sauces, etc.), ensure that can obtain sufficient calcium, Vitamin D and proteins from other sources than milk such as, for example, fish and chicken (protein), bread and cereals with added calcium and vitamin-D, eggs (proteins, calcium and vitamin D), lactose-free dairy milk, spinach (calcium), nuts (calcium), etc. Moreover, skin exposition to sunlight helps to produce vitamin D from cholesterol, whereas the use of lactase enzyme supplements can also help to digest lactose from dairy foods. The World Health Organization's recommended daily intake of calcium is 500 mg to 1,000 mg per day for adult people, while the Vitamin D recommended intake is at 400 IU per day (i.e., 10 micrograms) for adult people and 600 IU (15 micrograms) for people over 65.
