Name: 酸奶中的益生菌是噱頭嗎？ (Are probiotics in yogurt a gimmick?)
Uploaded: 2025-06-17T15:21:20.000Z
Duration: 7 min 18 s

關係子句

It's an unnerving reality if you think about it too much, but we're all teeming with tiny little microorganisms that help us perform all kinds of functions, like digestion, and immune support, and much more.

如果你想得太多，就會發現這是一個令人不安的現實，但我們的身體裡充滿了微小的微生物，它們幫助我們發揮各種功能，如消化、免疫支持等等。

These microorganisms are our pals, generally speaking.

一般來說，這些微生物是我們的朋友。

They live in our microbiome, which is just a fancy way to say that we host them in our guts, and our skin, and in our mouths, and all over.

它們生活在我們的微生物群中，也就是我們的腸道、皮膚、口腔和全身都寄居著它們。

And we affect our microbiomes all the time.

我們無時無刻不在影響著我們的微生物群。

Like, for instance, whenever we eat something, the microbes in that food make their way into our body.

比如，每當我們吃東西時，食物中的微生物就會進入我們的身體。

And for this video, I wanted to look at the microbes in one particular food, yogurt.

在這段視頻中，我想介紹一種特殊食物--酸奶中的微生物。

I started looking into the story because someone named Ellen wrote in asking if probiotics in yogurt were a gimmick.

我之所以開始調查這個故事，是因為一個名叫艾倫的人寫信來詢問酸奶中的益生菌是否是一種噱頭。

不是所有酸奶都含有益生菌嗎？

Ellen didn't leave an email or any way to get in contact with her, so her identity is a mystery.

艾倫沒有留下電子郵件或任何聯繫方式，是以她的身份是個謎。

But I'm gonna use this platform to speak to all Ellens who have ever had this question cross their mind.

但我要利用這個平臺，向所有曾經有過這個疑問的埃倫斯人說幾句話。

And to do that, I called up some experts.

The term has kind of become synonymous with friendly microbes.

這個詞已經成為友好微生物的代名詞。

It's sort of, I don't know, a sexy term to put onto a product label.

我不知道，這算是一個性感的詞，可以貼在產品標籤上。

The probiotic definition is live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.

益生菌的定義是活的微生物，只要攝入足夠的量，就能給宿主帶來健康益處。

The microorganisms need to be alive at the time of consumption, and there needs to have been an actual study to demonstrate that there was a health benefit.

在食用時，微生物必須是活的，而且必須有實際研究證明其對健康有益。

That's Hannah Holscher, a microbiome scientist and professor of nutrition at the University of Illinois Urbana-Champaign.

這就是伊利諾伊大學厄巴納-香檳分校的微生物組科學家兼營養學教授漢娜-霍爾舍爾。

I talked to her and Maria Marko, president of the International Scientific Association for Prebiotics and Probiotics, about, well, mostly yogurt.

我與她和國際益生元和益生菌科學協會主席瑪麗亞-馬爾科聊了聊，主要是關於酸奶。

And they told me that probiotics aren't one-size-fits-all.

他們還告訴我，益生菌並不是萬能的。

There are a ton of different strains that elicit different effects.

有大量不同的菌株會產生不同的效果。

So- When you say something is probiotic, you really have to follow it, well, for what?

那麼--當你說某種東西是益生菌時，你就真的必須遵循它，那麼，為了什麼呢？

Like, what is the benefit that one could expect?

比如，人們能期待得到什麼好處？

When it comes to yogurt, pinning down that benefit is actually pretty straightforward.

說到酸奶的好處，其實很簡單。

Most yogurt contain these two specific organisms, Streptococcus thermophilus and Lactobacillus bulgaricus.

大多數酸奶都含有這兩種特殊的生物，即嗜熱鏈球菌和保加利亞乳桿菌。

They're added to milk for the purpose of fermentation, which is when enzymes convert certain components of food, in this case, breaking down lactose, which is the sugar in milk.

它們被添加到牛奶中以達到發酵的目的，發酵是指酶將食物中的某些成分進行轉化，在這種情況下，就是分解牛奶中的糖分--乳糖。

This process is what makes yogurt thick and tangy.

這個過程就是酸奶變得濃稠和香濃的原因。

But it's also the thing that gives yogurt its probiotic benefit.

不過，這也是酸奶具有益生菌功效的原因。

Microorganisms are providing a benefit because they're helping to break down that lactose.

微生物能幫助分解乳糖，是以對人體有益。

The European Food Safety Authority has given yogurt a probiotic designation for that very specific purpose.

歐洲食品安全局為此專門授予酸奶 "益生菌 "稱號。

So, yes, Ellen, you smart, mysterious woman, you were correct.

所以，是的，艾倫，你這個聰明、神祕的女人，你是對的。

Lactobacillus bulgaricus and Streptococcus thermophilus remain alive and active in refrigerated yogurt.

保加利亞乳桿菌和嗜熱鏈球菌在冷藏酸奶中保持活力和活性。

And when we eat them, they stick around in our gut for a while and continue breaking down lactose.

當我們食用它們時，它們會在腸道中停留一段時間，繼續分解乳糖。

And that's helpful because, on average, about two-thirds of adults lose the ability to digest milk after childhood.

這很有幫助，因為平均而言，大約三分之二的成年人在童年後會失去消化牛奶的能力。

If you are someone who has lactose intolerance, that can include things like bloating, gas, diarrhea, you are a lactose maldigester, which means your enzymes aren't active enough to break down that lactose.

如果你有乳糖不耐症，可能會出現腹脹、脹氣、腹瀉等症狀，那麼你就是乳糖消化不良者，這意味著你體內的酶不夠活躍，無法分解乳糖。

Individuals can have some degree of lactose maldigestion, but not necessarily be intolerant.

有些人可能會有一定程度的乳糖消化不良，但不一定是不耐受。

So the good news here is that if you are someone who gets an upset stomach from products that have milk in them, yogurt doesn't necessarily have to be on your no-no list because it's literally built different.

是以，好消息是，如果你是一個吃了含牛奶的產品會胃部不適的人，酸奶並不一定是你的禁忌，因為它與牛奶完全不同。

Its enzymes will continue breaking down lactose even after they're in your guts.

它的酶在進入腸道後仍能繼續分解乳糖。

But Ellen wanted to know about probiotic yogurt specifically.

但艾倫特別想了解益生菌酸奶。

And when you start looking at yogurt labels, you realize that benefit isn't always promoted.

而當你開始查看酸奶標籤時，就會發現好處並不總是得到宣傳。

Like, this cup of Chobani just acknowledges that it has live and active cultures, but then you have yogurts that market themselves as probiotic, like Activia.

比如，這杯 Chobani 只承認它含有活菌和活性培養物，但有些酸奶卻把自己宣傳成益生菌，比如 Activia。

Several yogurts are claiming to help with your digestive health, but only one yogurt in the whole wide world has the natural culture Bifidus Regularis and is clinically proven to help regulate your digestive system.

有幾種酸奶聲稱有助於消化系統健康，但全世界只有一種酸奶含有天然培養基雙歧桿菌（Bifidus Regularis），並經臨床證實有助於調節消化系統。

As Jamie Lee says, Activia is special because they add an additional and exclusive probiotic, Bifidus Regularis, to get the specific health benefit of, well, helping you poop, which, yes, is incredible fodder for comedy.

正如傑米-李所說，Activia 的特別之處在於他們添加了一種額外的獨家益生菌--Bifidus Regularis，以獲得特殊的健康益處，即幫助你大便，是的，這是令人難以置信的喜劇素材。

I've eaten over 16 Activia yogurts today and I plan to eat at least four more.

我今天已經吃了超過 16 個 Activia 酸奶，我還打算再吃至少 4 個。

Poop my pants as an older woman, proud of it!

作為一個年長的女人拉褲子，並以此為榮！

And if we're talking about marketing gimmicks, which Ellen specifically asked about, this probiotic is real, but Activia basically made up and trademarked the name Bifidus Regularis Its actual name is this, but it still is effective nonetheless.

如果說到營銷噱頭，艾倫特別問到，這種益生菌是真的，但 Activia 基本上是編造並註冊了 Bifidus Regularis 這個名字。

Gastrointestinal health can be a really personal subject.

腸胃健康可能是一個非常私人的話題。

What I perceive as my normal and what you might perceive as your normal could be different.

我認為我的正常狀態和你認為你的正常狀態可能是不同的。

Individuals that may be having two, three days in between a bowel movement, a probiotic that's been studied to help reduce constipation and improve regularity is going to be more likely to be able to provide a benefit there.

對於兩三天才排便一次的人來說，經過研究，有助於減少便祕和改善排便規律的益生菌更有可能帶來益處。

Most people, including myself, eat yogurt on a regular basis just because we like it.

大多數人，包括我自己，經常吃酸奶只是因為我們喜歡它。

The probiotic benefits are just a lucky extra advantage.

益生菌的好處只是幸運的額外優勢。

Bottom line though, are probiotics a gimmick?

However, you don't need to change your microbiome to be healthy.

不過，要想健康，並不需要改變微生物群。

By adding a microbe, yeah, and you're changing the microbiome, but that's just one microbe.

通過添加一種微生物，是的，你改變了微生物群，但那只是一種微生物。

It's not changing the structure or the activity of our resident microbes that are with us all the time.

它不會改變一直與我們在一起的常駐微生物的結構或活動。

Once you stop consuming that probiotic, the health benefits are very likely to go away.

一旦停止使用這種益生菌，對健康的益處就很可能消失。

In general, most people it's going to wash out within about a week.

一般來說，大多數人會在一週內洗掉。

Our bodies are delicately balanced and there's still a lot of science to uncover in regards to how microbes affect our bodies.

我們的身體保持著微妙的平衡，關於微生物如何影響我們的身體，還有很多科學問題有待探索。

When it comes to yogurt though, the benefits are specific and there's no harm in having it on a regular basis.

不過說到酸奶，它的好處還是很具體的，經常喝也沒什麼壞處。

The FDA accepted a recent claim that eating yogurt regularly, at least two cups or three servings per week may reduce the risk of type 2 diabetes according to limited scientific evidence.

美國食品和藥物管理局最近接受了一種說法，即根據有限的科學證據，經常食用酸奶（每週至少兩杯或三份）可降低罹患 2 型糖尿病的風險。

Certainly, if you like yogurt, you should eat it.

當然，如果你喜歡喝酸奶，就應該吃酸奶。

So, Ellen, and everyone watching this video whose name is not Ellen, but mostly you, Ellen, you know who you are.

所以，艾倫，還有所有正在觀看這段視頻的人，他們的名字不叫艾倫，但主要是你，艾倫，你知道你是誰。

Yogurt is beneficial in more ways than we realize.

酸奶的益處比我們想象的要多得多。

So don't get hung up on the probiotics of it all.

是以，不要糾結於其中的益生菌。

或者，你知道，如果你不這樣做，就不會這樣做。

In fact, this video isn't sponsored at all, but we do make the show, Explain It To Me.

事實上，這個視頻根本沒有贊助，但我們確實製作了《向我解釋》這個節目。

So can you tell the audience a little bit about how they can get their question answered if they're curious?

那麼，你能告訴聽眾，如果他們好奇，如何才能得到問題的答案嗎？

Yeah, we answer questions on everything from why it's so hard to get bike lanes to why your allergies definitely are indeed worse now.

是的，我們會回答各種問題，從為什麼自行車道這麼難走，到為什麼你的過敏症現在確實更嚴重了。

If you want your question answered by someone on the Vox team, head to the link in the description.

如果您想讓 Vox 團隊的人員回答您的問題，請點擊描述中的鏈接。