You shouldn’t quit drinking milk. It is a good source of calcium after all. What you should do is stop consuming dairy on an empty stomach period. On an empty stomach, dairy moves faster through your intestines and is more likely to cause you intolerance problems. Also, if you seldom consume dairy, the more likely you are to encounter problems.

你不应该放弃喝牛奶，它毕竟是良好的钙的来源。你需要做的是，不在空腹的时候喝牛奶。空腹状态下饮用牛奶，牛奶会快速通过肠道，很容易引起不适感。还有，如果你不常喝牛奶，那就更容易遇到这个问题。

Your so-called intolerant intestines actually have the bacteria-they need to digest dairy, but you have to train them to do it, so to speak. So keep drinking milk, but in small doses and with meals. Drink, say, half a cup of milk, three times a day with food, and regularly. The symptoms of lactose intolerance will not only be minimal, but within just a few weeks, you will probably stop suffering from lactose intolerance altogether.

肠道里有乳酸菌，他们能够帮助消化牛奶，但是，形象一点说，他们是需要“训练”的，没有经过“训练”的乳酸菌是不能帮助你消化牛奶的，这也是为什么你喝牛奶后会感到肠道不适。坚持喝牛奶吧，只是每次要随膳食饮用，还要注意每次少喝一点儿。比如，每次和半杯，一日随三餐饮用，并养成习惯。肠道不适症状不但会减少，而且只需要几周，你可能就不会再遇到喝牛奶难消化的状况了。

And then I can drink cartons of milk whenever I want?
那就是说，从此我想在什么时候喝几盒牛奶都行了吗？

No! As a rule, always consume dairy in moderation. And try yogurt. It contains bacteria that help you digest lactose easier. Also, if you suffer from diarrhea due to something like food poisoning, note that you will likely have to retrain your intestines.

不是的！记住，喝牛奶，要适量。你可以多喝些酸奶，酸奶中酸奶中含有能够帮助消化乳糖的有益菌。此外，如果你因食物中毒等引起了腹泻，记住，（再想和牛奶的时候，）你可能还需要“训练”一下肠道。


new words:

calcium:钙

lactose intolerance:乳糖不耐受症

moderation:适量

dose:剂量

diarrhea:腹泻

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