關(guān)于酸奶你需要知道的一切

關(guān)于酸奶你需要知道的一切

Unless you know exactly what you're looking for, a trip to the yogurt section can be overwhelming. There are so many varieties, flavors and brands that you might be tempted to just grab something and run. But not all creamy dairy options are created equal. Here's a look at the good, the bad and the basics of this dairy staple.

除非你確切知道自己在找什么，否則去酸奶區(qū)可能會讓你不知所措。有這么多的品種，口味和品牌，你可能會忍不住抓起東西就跑。但并不是所有的奶制品都是一樣的。讓我們來看看這種乳制品的優(yōu)點、缺點和基本成分。

The most popular flavor yogurt is strawberry. (Photo: Madele/Shutterstock)

History of yogurt

酸奶的歷史

People have been eating yogurt for thousands of years. It originated from countries in Western Asia and the Middle East, and is a key part of the daily diet in many cultures, reports the Harvard School of Public Health. Researchers believe the word "yogurt" likely comes from the Turkish word "yo?urmak," which means to thicken or curdle.

人們喝酸奶已經(jīng)有幾千年的歷史了。據(jù)哈佛大學(xué)公共衛(wèi)生學(xué)院報道，它起源于西亞和中東國家，是許多文化中日常飲食的重要組成部分。研究人員認為“酸奶”這個詞可能來自土耳其的詞“yo?urmak”,意思是加厚或凝固。

There are stories of herdsmen who carried milk in pouches that were made of skins of animals. As they carried those sacs, the combination of natural enzymes in the pouches and body heat fermented the milk. The result was a thick, edible food that stayed fresh longer than milk.

有關(guān)于牧人用獸皮做成的袋子來裝牛奶的故事。當(dāng)他們攜帶這些囊時，囊內(nèi)的天然酶和身體的熱量使牛奶發(fā)酵。結(jié)果是一種厚厚的、可食用的食物比牛奶保持新鮮的時間更長。

Discovering yogurt's health benefits

發(fā)現(xiàn)酸奶的健康益處

As far back as 6000 B.C., there were references to the healthful properties of yogurt in Indian Ayurvedic scripts. But it wasn't until the start of the 20th century that researchers figured out why yogurt was beneficial.

早在公元前6000年在美國，印度的阿育吠陀手稿中提到了酸奶的健康特性。但直到20世紀初，研究人員才發(fā)現(xiàn)為什么酸奶有益健康。

Bulgarian medical student Stamen Grigorov brought a traditional clay pot — called a rukatka — filled with homemade yogurt to his lab in Geneva where he was studying, reports the BBC. He identified the bacteria — Lactobacillus bulgaricus and Streptococcus thermophilus — which caused the milk to ferment and become yogurt. The first was named in honor of his country. In fact, his hometown of Studen Izvor is home to the world's only yogurt museum.

據(jù)英國廣播公司報道，保加利亞醫(yī)科學(xué)生Stamen Grigorov將一個名為rukatka的傳統(tǒng)陶罐帶到了他在日內(nèi)瓦的實驗室，里面裝滿了自制的酸奶。他發(fā)現(xiàn)了導(dǎo)致牛奶發(fā)酵成酸奶的細菌——保加利亞乳桿菌和嗜熱鏈球菌。第一個是以他的國家命名的。事實上，他的家鄉(xiāng)Studen Izvor是世界上唯一一家酸奶博物館的所在地。

Why yogurt is healthy

為什么酸奶是健康的

Greek yogurt has nearly twice the protein of traditional yogurt. (Photo: Kiian Oksana/Shutterstock)

Protein — Yogurt is rich in protein with about 11 grams for 8 ounces of low-fat traditional fruit yogurt and 18 grams for low-fat fruit Greek yogurt. Your body uses protein to build bones, skin, muscles, blood and cartilage. Getting enough protein also helps you feel full so you don't overeat.

蛋白質(zhì)-酸奶含有豐富的蛋白質(zhì)，8盎司的低脂傳統(tǒng)水果酸奶含有11克蛋白質(zhì)，低脂水果希臘酸奶含有18克蛋白質(zhì)。你的身體利用蛋白質(zhì)來建造骨骼、皮膚、肌肉、血液和軟骨。攝入足夠的蛋白質(zhì)也能讓你有飽腹感，這樣你就不會吃得過多。

Nutrients — Yogurt is full of the same nutrients found in other dairy foods: It's rich in calcium, which is important for building and maintaining healthy teeth and bones. Loading up on calcium can help protect against osteoporosis. Because calcium works best when paired with vitamin D, it's best to eat yogurt that's vitamin D-fortified.

營養(yǎng)——酸奶含有與其他奶制品相同的營養(yǎng)成分:它富含鈣，這對塑造和保持健康的牙齒和骨骼很重要。補充鈣有助于預(yù)防骨質(zhì)疏松癥。因為鈣與維生素D搭配時效果最好，所以最好吃維生素D強化的酸奶。

Types of yogurt

酸奶的種類

The yogurt section of the dairy aisle is awfully crowded and can be very confusing. (Photo: garetsworkshop/Shutterstock)

Traditional yogurt — Made with milk, this unstrained yogurt is creamy and not as thick as some other types. It can come with or without fruit and in many flavors. Depending on the type of milk that was used to make it, traditional yogurt comes in regular, low-fat or no-fat varieties.

傳統(tǒng)的酸奶——由牛奶制成，這種未經(jīng)過濾的酸奶呈乳脂狀，不像其他類型的酸奶那樣粘稠。它可以搭配水果也可以不搭配，有多種口味。根據(jù)制作酸奶所用的牛奶種類，傳統(tǒng)酸奶有常規(guī)酸奶、低脂酸奶和無脂酸奶三種。

Greek yogurt — Strained to remove some liquid, Greek yogurt is thicker than traditional yogurt and often has nearly twice as much protein. It usually has less sugar and fewer carbohydrates and is often used in Mediterranean cooking.

希臘酸奶——經(jīng)過過濾除去一些液體，希臘酸奶比傳統(tǒng)酸奶更粘稠，通常含有兩倍的蛋白質(zhì)。它通常含有更少的糖和更少的碳水化合物，經(jīng)常用于地中海烹飪。

Australian yogurt — Described as somewhere in between traditional and Greek yogurt, this Down Under dairy is cooked longer and slower than regular yogurt so it has a creamy, velvet texture. It's often sweetened with honey.

澳大利亞酸奶——被描述為介于傳統(tǒng)酸奶和希臘酸奶之間的一種產(chǎn)品，這種澳大利亞酸奶比普通酸奶煮的時間更長、速度更慢，因此口感柔滑。通常加蜂蜜使它變甜。

Icelandic yogurt — Also known as Skyr yogurt, this is the thickest and smoothest type available because it's strained four times. Described as a tangy yogurt, Skyr is low in fat and rich in protein and calcium.

冰島酸奶——也被稱為Skyr酸奶，這是可用的最厚、最光滑的一種酸奶，因為它被過濾了四次。Skyr是一種味道濃郁的酸奶，脂肪含量低，富含蛋白質(zhì)和鈣。

Non-dairy yogurt — If you can't or don't want to eat dairy, there are options like almond, soy and coconut yogurts. They typically have textures similar to traditional yogurts, but often have added sugars.

非乳制品酸奶——如果你不能或不想吃乳制品，有杏仁、大豆和椰子酸奶等選擇。它們的質(zhì)地通常與傳統(tǒng)酸奶相似，但通常會添加糖。

Kefir — This fermented drink is high in protein, calcium, probiotics, vitamin D and other nutrients. It often has a tart, bubbly taste.

克非爾—這款發(fā)酵飲料富含蛋白質(zhì)、鈣、益生菌、維生素D和其他營養(yǎng)物質(zhì)。它通常有一種酸澀的氣泡味。