喝牛奶伤身?

Is Cow's Milk Bad for You?

喝牛奶伤身?

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!

燕麦奶、杏仁奶、豌豆奶和其它植物基饮料无处不在——这似乎造成了一种错觉：突然之间，大家都不喝牛奶了。但牛奶爱好者还是可以放宽心的。

Cow's milk doesn't agree with everybody

牛奶并不适合所有人

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.

几乎所有人出生的时候都会分泌一种叫做乳糖酶的消化酶。这种消化酶可帮助人类宝宝和其他哺乳动物宝宝消化母乳中的乳糖。

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.

随着年龄的增长，大多数人不再分泌乳糖酶。你是否患有“乳糖不耐症”，对，说的就是你。有些成年人还是可以正常喝牛奶的，但随着年龄的增长，他们最终会患上乳糖不耐症或其它消化问题。

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.

有些人可能会对牛奶过敏，或者就是不喜欢喝牛奶。最重要的是，如果你觉得牛奶并不适合你，那就没有喝牛奶的必要了，或许你会喜欢植物基奶品。但如果你喜欢喝牛奶，请继续保持。

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质

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.

出于营养原因，有些人会选择植物基奶品。每杯植物基奶品的热量与脂肪含量都低于全脂牛奶。与脱脂牛奶相比（其营养成分更相似），每杯脱脂牛奶含85卡（植物基奶品的含量为45-115卡），几乎不含脂肪。

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.

不过，牛奶的蛋白质含量的确高于植物基奶品。此外，基于植物基奶品的配方和甜味剂的添加，这些奶品的含糖量也高于牛奶。常规脱脂牛奶不含添加糖，但如果你想喝巧克力味牛奶或其它风味牛奶，那就另当别论了，标签会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.

牛奶还含有一些植物基奶品没有的饱和脂肪，但这也是个饱受争议的问题。心脏病高危人群常被建议避免饱和脂肪，但食用全脂乳制品的人群也很健康。（这个问题很复杂。）如果你不能摄入饱和脂肪，那么脱脂或低脂牛奶以及植物基奶品都是很好的选择。