喝牛奶傷身?大綱
Is Cow's Milk Bad for You?
喝牛奶傷身?
Oat milk, almond milk, pea milk, and other plant-based beverages are everywhere—which may make it seem like people are avoiding cow's milk all of a sudden. But there's no need to worry: dairy milk is still fine if you like it!
燕麥奶、杏仁奶、豌豆奶和其它植物基飲料無處不在——這似乎造成了一種錯覺：突然之間，大家都不喝牛奶了。但牛奶愛好者還是可以放寬心的。
Cow's milk doesn't agree with everybody
牛奶並不適合所有人
Pretty much everyone produces a digestive enzyme called lactase when they are born. It's what helps human and other mammal babies to digest the milk sugar (lactose) in their mothers' milk.
幾乎所有人出生的時候都會分泌一種叫做乳糖酶的消化酶。這種消化酶可幫助人類寶寶和其他哺乳動物寶寶消化母乳中的乳糖。
As we get older, most of the world's population stops producing that enzyme. If you're "lactose intolerant," I'm talking about you. Some of us can drink milk just fine as an adult, but eventually develop lactose intolerance as we age or secondary to another digestive issue.
隨着年齡的增長，大多數人不再分泌乳糖酶。你是否患有“乳糖不耐症”，對，說的就是你。有些成年人還是可以正常喝牛奶的，但隨着年齡的增長，他們最終會患上乳糖不耐症或其它消化問題。
It's also possible to be allergic to milk, or to simply not enjoy drinking a ton of it. Bottom line, if you feel like milk doesn't agree with you, there's no need to drink it, and you may enjoy the plant-based alternatives. But if you drink milk and feel fine, keep on keepin' on.
有些人可能會對牛奶過敏，或者就是不喜歡喝牛奶。最重要的是，如果你覺得牛奶並不適合你，那就沒有喝牛奶的必要了，或許你會喜歡植物基奶品。但如果你喜歡喝牛奶，請繼續保持。
Cow's milk has more calories and more protein than plant milks
牛奶比植物奶含有更多的卡路里和蛋白質
Some people choose plant-based milks for nutritional reasons. They are all lower in calories per cup than whole milk, and lower in fat. Compare to skim milk, and the nutrition is more similar: skim milk has 85 calories per cup (compared to 45-115 for various plant milks) and almost no fat.
出於營養原因，有些人會選擇植物基奶品。每杯植物基奶品的熱量與脂肪含量都低於全脂牛奶。與脫脂牛奶相比（其營養成分更相似），每杯脫脂牛奶含85卡（植物基奶品的含量爲45-115卡），幾乎不含脂肪。
Cow's milk does have more protein than the plant-based milks, though. And some of the other milks have more sugar, although that depends on the recipe and whether the plant-based milk is sweetened. Regular skim milk does not have sugar added, although if you're looking at a chocolate or flavored milk—of any variety—check the label.
不過，牛奶的蛋白質含量的確高於植物基奶品。此外，基於植物基奶品的配方和甜味劑的添加，這些奶品的含糖量也高於牛奶。常規脫脂牛奶不含添加糖，但如果你想喝巧克力味牛奶或其它風味牛奶，那就另當別論了，標籤會提示你是否含添加糖。
Cow's milk has saturated fat, while some plant milks do not, but it's still controversial as to whether that's a problem. Patients at risk for heart disease are often counseled to avoid saturated fat, but people who eat full-fat dairy aren't necessarily less healthy. (It's complicated.) Skim or reduced-fat milks are good choices if you're avoiding saturated fat, but so are plant-based milks.
牛奶還含有一些植物基奶品沒有的飽和脂肪，但這也是個飽受爭議的問題。心臟病高危人羣常被建議避免飽和脂肪，但食用全脂乳製品的人羣也很健康。（這個問題很複雜。）如果你不能攝入飽和脂肪，那麼脫脂或低脂牛奶以及植物基奶品都是很好的選擇。
