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  • If you go to the store in search of milk,

    如果你去商店找牛奶。

  • there are a dizzying number of products to choose from.

    有令人眼花繚亂的產品可供選擇。

  • There's dairy milk, but also plant-based products.

    有奶製品,也有植物性產品。

  • To turn a plant into something resembling milk,

    要把植物變成類似牛奶的東西。

  • it must be either soaked, drained, rinsed, and milled into a thick paste,

    必須將其浸泡、瀝乾、沖洗,並碾成濃稠的糊狀。

  • or dried, and milled into flour.

    或乾燥後,磨成麵粉。

  • The plant paste or flour is then fortified with vitamins and minerals,

    然後,植物糊狀物或麵粉被強化為維生素和礦物質。

  • flavoured, and diluted with water.

    調味,並用水稀釋。

  • The result is a barrage of options

    結果是一連串的選擇

  • that share many of the qualities of animal milk.

    具備動物奶的許多特性。

  • So which milk is actually best for you?

    那麼到底哪種牛奶最適合自己呢?

  • Let's dive into some of the most popular milks:

    讓我們深入瞭解一些最受歡迎的牛奶。

  • dairy, almond, soy, or oat?

    乳製品,杏仁,大豆,或燕麥?

  • A 250 ml glass of cow's milk contains 8 grams of protein,

    一杯250毫升的牛乳中含有8克蛋白質。

  • 12 grams of carbohydrates, and 2 to 8 grams of fat

    12克碳水化合物,2至8克脂肪。

  • depending on if it's skim, reduced fat, or whole.

    取決於是否是脫脂、減脂或全脂。

  • That's approximately 15% the daily protein an average adult needs,

    這大約是一個普通成年人每天所需蛋白質的15%。

  • roughly 10% the carbohydrates and 2 to 15% the fat.

    大約10%的碳水化合物和2-15%的脂肪。

  • Most plant-based milks have less carbohydrates than dairy milk.

    大多數植物性奶類的碳水化合物含量比奶類少。

  • They also have less fat, but more of what's often calledgood fats.”

    它們的脂肪也少,但更多的是通常所說的 "好脂肪"。

  • Meanwhile, the healthy nutrients vitamin D and calcium found in dairy milk

    同時,牛奶中含有的健康營養素維生素D和鈣質

  • don't occur naturally in most plant-based milks.

    在大多數植物性乳品中都不會自然出現。

  • Looking more closely at our plant-based milks,

    再仔細看看我們的植物奶。

  • both almond and oat are low in protein compared to dairy.

    與乳製品相比,杏仁和燕麥的蛋白質含量都很低。

  • But while almond milk has the least nutrients of the four,

    但是,雖然杏仁奶的營養成分是四者中最少的。

  • oat milk is full of beta-glucans, a healthy type of fibre.

    燕麥奶富含β-葡萄糖,是一種健康的纖維。

  • It also has a lot of carbohydrates compared to other plant milks

    與其他植物奶相比,它還含有大量的碳水化合物--。

  • sometimes as much as dairy milk.

    有時和牛奶一樣多。

  • Soy milk, meanwhile, has as much protein as cow's milk

    同時,豆漿的蛋白質含量和牛奶一樣多。

  • and is also a great source of potassium.

    並且也是鉀的重要來源。

  • Soybeans contain isoflavone,

    大豆含有異黃酮。

  • which people used to think might trigger hormonal imbalances

    過去人們認為可能會引發荷爾蒙失調的問題

  • by mimicking the function of estrogen.

    通過模仿雌激素的功能。

  • But ultimately, soy milk contains very small amounts of isoflavones,

    但終究,豆漿中含有極少量的異黃酮。

  • which have a much weaker effect on our bodies than estrogen.

    這對我們身體的影響比雌激素要弱得多。

  • Depending on individual circumstances,

    視個人情況而定。

  • one of these milks may be the clear winner:

    這些牛奶中的一種可能是明顯的贏家。

  • if you're lactose intolerant, then the plant-based milks pull ahead,

    如果你是乳糖不耐受, 那麼植物性奶類拉前。

  • while if you're allergic to nuts, almond milk is out.

    而如果你對堅果過敏,杏仁奶就不適用了。

  • For people who don't have access to a wide and varied diet,

    對於沒有機會獲得廣泛而多樣的飲食的人來說。

  • dairy milk can be the most efficient way to get these nutrients.

    牛奶可以是獲取這些營養的最有效途徑。

  • But all else being equal, any one of these four milks

    但在其他條件相同的情況下,這四種牛奶中的任何一種都是如此

  • is nutritious enough to be part of a balanced diet.

    營養豐富,足以成為均衡飲食的一部分。

  • That's why for many people, the milk that's best for you

    這就是為什麼對於很多人來說,最適合自己的牛奶

  • is actually the milk that's best for the planet.

    其實是對地球最好的牛奶。

  • So which uses the fewest resources and produces the least pollution?

    那麼,哪一種使用的資源最少,產生的汙染最小呢?

  • It takes almost 4 square kilometers to produce just one glass of cow's milk,

    僅生產一杯牛乳就需要近4平方公里。

  • land use that drives deforestation and habitat destruction.

    導致森林砍伐和生境破壞的土地使用;

  • Most of that is land the cows live on, and some is used to grow their feed.

    其中大部分是奶牛生活的土地,還有一部分是用來種植飼料的。

  • Many cows eat soy beans and oats.

    很多牛吃黃豆和燕麥。

  • It takes much less land to grow the oats or soybeans for milk

    種植燕麥或大豆來生產牛奶所需的土地要少得多。

  • than it does to feed a dairy cow

    比餵養一頭奶牛還費勁。

  • only about a quarter square kilometer per glass.

    每塊玻璃的面積只有四分之一平方公里左右。

  • Almond milk has similar land use.

    杏仁奶也有類似的土地利用。

  • But where that land is also matters

    但這塊地在哪裡也很重要--

  • soybean farms are a major driver of deforestation,

    大豆農場是砍伐森林的主要原因之一;

  • while oat and almond farms aren't.

    而燕麥和杏仁農場卻沒有。

  • Making milk uses water every step of the way,

    製作牛奶的每一步都要用到水。

  • but it's the farming stage where big differences emerge.

    但就是在養殖階段,出現了很大的差異。

  • Dairy milk uses the most waterabout 120 liters per glass,

    牛奶用水量最大,每杯約120升。

  • mostly to water cows and grow their food.

    主要是為了給牛澆水和種糧。

  • Almonds take second place, at more than 70 liters of water per glass.

    杏仁位居第二,每杯水超過70升。

  • Most of that water is used to grow almond trees,

    這些水大部分被用來種植杏樹。

  • which take years of watering before they start producing almonds.

    在開始生產杏仁之前,它們需要多年的澆灌。

  • The trees must be watered consistently, or they die,

    樹木必須持續澆水,否則會死亡。

  • while many other crops can be left fallow and still produce later.

    而其他許多作物可以休耕,以後仍然可以生產。

  • All told, soy and oats require less water to grow:

    總的來說,大豆和燕麥的生長需要的水比較少。

  • only about 5 to 10 liters per glass of milk.

    每杯牛奶只有5到10升左右。

  • Milk production generates some greenhouse gas emissions

    牛奶生產會產生一些溫室氣體排放------。

  • about 0.1 to 0.2 kilograms per glass for the plant-based milks.

    每杯植物奶的含量約為0.1至0.2公斤。

  • But for dairy milk, the cows themselves also produce emissions

    但對於牛奶來說,奶牛本身也會產生排放物。

  • by burping and farting out large quantities of the gas methane.

    通過打嗝和放屁排出大量的氣體甲烷。

  • Overall, each glass of dairy milk

    總的來說,每杯牛奶

  • contributes over half a kilogram of greenhouse gas emissions.

    排放了半公斤以上的溫室氣體。

  • So while depending on your dietary needs,

    所以雖然根據你的飲食需求。

  • any one of these milks may be a good fit, in terms of the health of our planet

    從我們地球的健康角度來說,這些牛奶中的任何一種都可能是合適的。

  • there's a strong case for choosing plant-based milks,

    有充分的理由選擇植物性乳品。

  • particularly oat or soy milk.

    尤其是燕麥或豆漿。

If you go to the store in search of milk,

如果你去商店找牛奶。

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B2 中高級 中文 牛奶 燕麥 植物性 杏仁 大豆 奶牛

哪種牛奶最適合您?- 喬納森-J-奧沙利文和格蕾絲-E-坎寧安。 (Which type of milk is best for you? - Jonathan J. O’Sullivan & Grace E. Cunningham)

  • 27 7
    林宜悉 發佈於 2020 年 10 月 23 日
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