关于酸奶你需要知道的一切

关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.

除非你确切知道自己在找什么，否则去酸奶区可能会让你不知所措。有这么多的品种，口味和品牌，你可能会忍不住抓起东西就跑。但并不是所有的奶制品都是一样的。让我们来看看这种乳制品的优点、缺点和基本成分。

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

History of yogurt

酸奶的历史

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 "yoğurmak," which means to thicken or curdle.

人们喝酸奶已经有几千年的历史了。据哈佛大学公共卫生学院报道，它起源于西亚和中东国家，是许多文化中日常饮食的重要组成部分。研究人员认为“酸奶”这个词可能来自土耳其的词“yoğurmak”,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.

有关于牧人用兽皮做成的袋子来装牛奶的故事。当他们携带这些囊时，囊内的天然酶和身体的热量使牛奶发酵。结果是一种厚厚的、可食用的食物比牛奶保持新鲜的时间更长。

Discovering yogurt's health benefits

发现酸奶的健康益处

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年在美国，印度的阿育吠陀手稿中提到了酸奶的健康特性。但直到20世纪初，研究人员才发现为什么酸奶有益健康。

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.

据英国广播公司报道，保加利亚医科学生Stamen Grigorov将一个名为rukatka的传统陶罐带到了他在日内瓦的实验室，里面装满了自制的酸奶。他发现了导致牛奶发酵成酸奶的细菌——保加利亚乳杆菌和嗜热链球菌。第一个是以他的国家命名的。事实上，他的家乡Studen Izvor是世界上唯一一家酸奶博物馆的所在地。

Why yogurt is healthy

为什么酸奶是健康的

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.

蛋白质-酸奶含有丰富的蛋白质，8盎司的低脂传统水果酸奶含有11克蛋白质，低脂水果希腊酸奶含有18克蛋白质。你的身体利用蛋白质来建造骨骼、皮肤、肌肉、血液和软骨。摄入足够的蛋白质也能让你有饱腹感，这样你就不会吃得过多。

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.

营养——酸奶含有与其他奶制品相同的营养成分:它富含钙，这对塑造和保持健康的牙齿和骨骼很重要。补充钙有助于预防骨质疏松症。因为钙与维生素D搭配时效果最好，所以最好吃维生素D强化的酸奶。

Types of yogurt

酸奶的种类

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.

传统的酸奶——由牛奶制成，这种未经过滤的酸奶呈乳脂状，不像其他类型的酸奶那样粘稠。它可以搭配水果也可以不搭配，有多种口味。根据制作酸奶所用的牛奶种类，传统酸奶有常规酸奶、低脂酸奶和无脂酸奶三种。

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.

希腊酸奶——经过过滤除去一些液体，希腊酸奶比传统酸奶更粘稠，通常含有两倍的蛋白质。它通常含有更少的糖和更少的碳水化合物，经常用于地中海烹饪。

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.

澳大利亚酸奶——被描述为介于传统酸奶和希腊酸奶之间的一种产品，这种澳大利亚酸奶比普通酸奶煮的时间更长、速度更慢，因此口感柔滑。通常加蜂蜜使它变甜。

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.

冰岛酸奶——也被称为Skyr酸奶，这是可用的最厚、最光滑的一种酸奶，因为它被过滤了四次。Skyr是一种味道浓郁的酸奶，脂肪含量低，富含蛋白质和钙。

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、大豆和椰子酸奶等选择。它们的质地通常与传统酸奶相似，但通常会添加糖。

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

克非尔—这款发酵饮料富含蛋白质、钙、益生菌、维生素D和其他营养物质。它通常有一种酸涩的气泡味。