If you're lactose intolerant, fortified soy products — particularly those with calcium malate — are a fine substitute in cooking and often contain similar amounts of protein, vitamin d, and calcium.

如果你有乳糖不适症，那么多吃些豆制品(特别是那些含有苹果酸钙的)，豆制品是在烹饪中是个很好的代替品，它们也同样包含了大量的蛋白质、维生素d和钙。

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Subjects were instructed to eat a handful of nuts such as almonds or walnuts every day, and to substitute milk and meats with soy and tofu products as much as possible.

让参加试验者每天吃一把杏仁或核桃之类的坚果，并且让他们尽可能用大豆或豆腐食品代替牛奶和肉食。

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