奶酪是垃圾食品还是营养食品?

Cheese has long gotten a bad rap because of its high saturated fat content, which is considered bad for heart health.

长期以来，奶酪因其饱和脂肪含量高而备受争议，而人们认为饱和脂肪对心脏健康有害。

With the help of experts, we've come up with some general guidelines, as well as other factors to consider when making cheese part of a healthy diet.

在专家的帮助下，我们想出了一些通用准则和其他因素来判断奶酪何时可被视为健康饮食的一部分。

Ranking by healthfulness

按健康度排名

Fresh cheese.

新鲜奶酪

If you're looking for the leanest option, your best bet is fresh cheese. Such unripened cheeses include goat cheese, feta, ricotta and cottage cheese.

如果你在找脂肪少的奶酪，最佳的选择是新鲜奶酪，例如山羊奶酪、羊乳酪、意大利乳清干酪以及白软干酪等未成熟的奶酪。

"These cheeses are produced by the coagulation of milk and cream by chemical or culture acidification, or a combination of chemical acidification and high heat treatment," says Nicole Magryta, a registered dietitian.

注册营养师妮可·玛格丽塔表示，“这些奶酪是通过化学或培养酸化，或化学酸化与高热处理相结合的方法将牛奶和奶油混凝而成的。

Cheese does provide some beneficial nutrients, she said, "including protein; calcium for bone and teeth health; zinc, which promotes wound-healing and immunity; vitamin A for eye and skin health, and B12."

奶酪确实提供了一些有益的营养，她说道，“除了蛋白质，奶酪中还有钙、锌、维生素A和B12，其中钙有利于骨骼和牙齿健康，锌则能促进伤口愈合并增强免疫力，而维生素A则有利于眼睛和皮肤健康。”

Harder cheeses.

硬一些的奶酪

These hard, fermented cheeses have been aged longer than soft cheese, lending a richer flavor and increasing shelf life.

这些发酵后的硬奶酪比软奶酪成熟的时间更长，口味更丰富，而且保质期也更长。

They include varieties such as cheddar, Swiss and Parmesan and tend to be good sources of important vitamins and minerals such as calcium and vitamin A.

它们种类丰富，有切达干酪、瑞士干酪和帕尔马干酪，而且它们往往是钙和维生素A等重要维生素和矿物质的良好来源。

Blue cheese.

蓝纹奶酪

Blue cheese, which has been ripened with cultures of the mold penicillium, includes varieties such as Stilton and Gorgonzola.

蓝纹奶酪是通过培养青霉菌使其成熟的，它包括斯提尔顿奶酪和戈尔根朱勒奶酪等多种奶酪。

It can be considered soft or hard, depending on how it's processed, and falls somewhere in the middle of the pack in terms of health.

根据处理方式不同有软奶酪，也有硬奶酪，而且其健康程度为中等。

Softer cheeses.

很软的奶酪

Bloomy, mold-ripened varieties of cheese tend to have a firm rind and creamy interior, as they ripen from the outside in.

利用霉菌成熟的有粉衣的奶酪往往表面硬一些，但里面却呈乳脂状，因为它们使由外及内成熟的。

Although extremely tasty on that cheese plate, soft cheeses such as Camembert, brie and triple-crème (cheese enriched with cream) fall into the "less healthy" category because of their saturated fat content.

虽然卡蒙伯特奶酪、布里奶酪和三层奶油奶酪（富含奶油的奶酪）这样的软奶酪特别美味，但因其饱和脂肪的含量，它们被划为“不太健康的”奶酪。

Processed cheeses.

加工过的奶酪

In the camp of cheeses better avoided completely, you can toss out the processed types, such as American cheese singles, Velveeta, spray can varieties or shredded cheeses in plastic bags.

在最好不吃的奶酪阵营里，你可以丢掉加工过的奶酪，如美式奶酪单片、Velveeta（一种乳酪加工食品）、各种喷剂或塑料袋里的碎奶酪。

These products shouldn't even be considered real cheese, as they have been manipulated and engineered and pumped with preservatives.

这些产品甚至不该被称为真正的奶酪，因为它们被操纵并改变过结构，还添加了防腐剂。