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  • The rice milk and the coconut milk and the almond milk are very low in protein.

    米奶、椰奶及杏仁奶的蛋白質成分都很低。

  • So if you're looking to get a protein source like a vegetarian or plant-based protein source,

    所以,如果你想補充素食性蛋白質,或者說,植物性蛋白質

  • these are not very good.

    這些都不是很好的選擇。

  • Narrator: That's registered dietician Marion Groetch.

    這位是註冊營養師 Marion Groetch。

  • Today she's gonna help us sort through all of these different non-dairy milks and tell us which ones might just be better for you.

    今天她將要介紹各種不同的非牛奶乳製品,並且告訴我們哪些對你更有益處。

  • Narrator: In the last several years,

    近幾年來,

  • the market for non-dairy milks has exploded,

    非牛奶乳製品的市場出現了爆炸性的增長。

  • and that's great for the some 65% of adults who are lactose intolerant,

    這對 65% 患有乳糖不耐症的成年人來說是個好消息

  • but with more than a dozen varieties now crowding the dairy aisle,

    但隨著越來越多的品項出現在乳製品架上時,

  • it's hard to know which one to choose.

    很難知道要如何去做出選擇。

  • Ultimately, Groetch says,

    Groetch 説道:

  • it comes down to what you're looking for.

    「最終還是取決於你需要什麼。」

  • Groetch: So if you're looking to get closest to cow's milk,

    如果你在找最接近於牛奶的乳製品,

  • I would probably go with a soy milk just because it has more protein.

    我會推薦豆奶,因為它有更多的蛋白質。

  • It has about seven grams of protein per cup as opposed to eight grams in cow's milk,

    每杯豆奶有七克蛋白質而牛奶則有八克。

  • and then oat milk is somewhere in between.

    燕麥奶則是介於這兩者之間,

  • About four grams of protein per cup of oat milk.

    每杯大約有四克蛋白質。

  • Soy is high in protein because it comes from a bean,

    因為豆奶源於豆類所以有更高的蛋白質。

  • whereas oat comes from a grain,

    而燕麥奶源於榖物,

  • and it tends to have less protein in it.

    蛋白質含量就少一些。

  • The protein in the soy milk is also more complete.

    豆奶中的蛋白質也比較完整。

  • If you're looking to reduce your calories,

    如果你需要的是減少熱量,

  • almond milk might be a good choice.

    杏仁奶會是個好選擇。

  • So the rice milk here is higher in calories or the highest in calories,

    米奶是裡面熱量較高,或者說,熱量最高的,

  • and then we have oat, soy, coconut,

    其次是燕麥奶、豆奶、椰奶,

  • and almond milk is usually the lowest in calories.

    而杏仁奶則是熱量最低的。

  • Narrator: But if you're trying to watch your fat intake,

    但如果你在意的是脂肪的攝取,

  • you might actually want to avoid coconut milk.

    你可能會想要避開椰奶。

  • Groetch: So soy has about four grams of fat per cup,

    每杯豆奶有大約四克的脂肪,

  • and again, these are healthier fats than the fats that you might find in a 2% milk,

    這些脂肪比 2 % 牛奶中所含的脂肪更健康

  • but it's equivalent in the amount of fat.

    但脂肪的含量是相同的。

  • Oat milk, about three grams.

    燕麥奶每杯大約有三克,

  • It depends on the brand.

    取決於品牌的不同。

  • Coconut milk is a little bit higher.

    椰奶稍微高一點,

  • It's about six grams of fat.

    每杯有六克脂肪。

  • I don't really see the benefit to coconut milk.

    我不認為椰奶有什麼益處。

  • It's higher in saturated fats,

    它的飽和脂肪含量更高,

  • although now we know that the saturated fat in coconut

    雖然我們現在知道了椰奶裡頭的飽和脂肪

  • is probably not as detrimental to cardiovascular health as we once thought,

    對於心血管健康的危害不像我們以前認知的那麼大,

  • but I think the jury is still out,

    但一切都還沒有定論,

  • and I wouldn't be taking a lot of saturated fats from coconut products right now.

    所以我現在不會攝取太多來自椰子製品的飽和脂肪。

  • Narrator: But when you're choosing which milk to buy,

    如果你正在考慮要買哪種乳製品,

  • there's more to consider than just protein, calories, and fat.

    要考慮的不只是蛋白質、熱量及脂肪。

  • Groetch: Most of them are fortified with vitamin D, vitamin A, vitamin B12,

    它們大部分都富含維他命 D 、維他命 A 以及維他命 B12 ,

  • but you have to purchase a fortified milk.

    但你買的必須是強化乳。

  • So some are fortifying up to 45 %

    有些強化乳製品的鈣含量

  • of the daily value for calcium,

    高達每日建議攝取量的 45 % ,

  • whereas others are only fortifying up to 10%.

    然而有些則只有 10 % 。

  • So this rice milk is fortified with 30% of the daily value.

    這個米奶則含有每日建議攝取量的 30 % 。

  • So the daily value for calcium is 1,000 milligrams,

    鈣質的每日建議攝取量是 1000 毫克,

  • and that covers most people.

    適用於大部分的人。

  • So 30 % per cup would mean 300 milligrams of calcium per cup,

    所以每杯 30 % 代表每杯有 300 毫克的鈣質。

  • and that's equivalent to cow's milk.

    而這與牛奶的含量是相等的。

  • Coconut milk, actually, is only fortified at 10%.

    椰奶,事實上只有 10 % ,

  • So you'd only get 100 milligrams of calcium per cup.

    所以每杯你只攝取到了 100 毫克的鈣。

  • So it would be difficult to meet your calcium needs if you're relying on a product like this for calcium.

    所以如果你只依賴這樣的產品補充鈣質所需是不夠的。

  • They're mostly not fortified with other nutrients like potassium.

    它們通常不含其他營養素,例如鉀。

  • Soy milk, actually, is a good source of potassium,

    豆奶事實上是一個很好的鉀元素補充來源,

  • but some of the others are not.

    但其他的乳製品就不是。

  • So it really just depends on the milk and how it's fortified.

    所以這真的很取決於乳製品種類以及其強化添加物。

  • It depends on the brand.

    這取決於品牌。

  • Narrator: And that's just it.

    所以說,

  • Nutrients don't just vary by type of milk,

    不要只以種類的來分類乳製品,

  • like almond or soy,

    例如燕麥奶或豆奶,

  • but by brand, like Blue Diamond or Silk,

    而是要用品牌來區分,例如Blue Diamond 或 Silk 。

  • and so do calories and fat.

    熱量和脂肪也是如此。

  • So the best way to choose the right milk is simple.

    所以選擇正確乳製品的方法很簡單,

  • Check out the label.

    看看營養成分標示。

The rice milk and the coconut milk and the almond milk are very low in protein.

米奶、椰奶及杏仁奶的蛋白質成分都很低。

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