酸奶是否是亲们夏季的必备单品呢？反正小译是掉坑里了，超爱酸奶！不过面对超市里各式各样的酸奶，你知道该如何选择吗？With so many conflicting headlines about fat these days, it’s no wonder people are stumped when buying dairy products. It seems logical that forgoing the fat would be a better choice for keeping weight in check.现在关于脂肪的许多新闻标题都是互相矛盾的。不足为奇，人们在购买乳制品时经常犯难题。选择脱脂酸奶以控制体重，这看似合乎逻辑。But this view has been challenged recently with a few well-publicized studies that surprisingly link the fat in dairy with a lower risk of obesity, heart disease and diabetes. Researchers surmise that full-fat dairy might offer some as-yet-unknown health benefit. It also might help with weight management because the fat in it makes it more satisfying, helping keep your appetite in check.但这一观点近来受到一些广为宣传的研究的挑战，这些研究出人意料地将乳制品中的脂肪与降低患肥胖症、心脏病和糖尿病的几率联系在一起。研究者推测，全脂乳制品可能有一些不为人知的健康功效，并有可能帮助控制体重，因为其中的脂肪会让你更有饱腹感，从而帮助控制食欲。It’s important to recognize that although these new studies are compelling, they are not conclusive, and more research needs to be done to fully understand dairy fat’s health impact. Until there’s more clarity, I suggest basing your yogurt-buying decisions on two things we do know. First, because unsaturated fats from foods such as nuts and olive oil offer well-documented protective health benefits compared with saturated fat, as well as satiating power, opt for nonfat or reduced-fat yogurt and add healthy fats by topping it with nuts or swirling in some nut butter. For a savory yogurt dish, add chopped vegetables and a drizzle of olive oil. Second, because calorie for calorie, refined sugar appears to be worse for your health than saturated fat, if faced with a choice between a sugary nonfat yogurt and an unsweetened full-fat option, go for the latter.尽管这些研究很吸引人，但它们并不是定论，还需要更多研究来充分了解乳脂的健康功效，认识到这一点是很重要的。在研究结果更加清晰之前，我建议你基于我们已知的两点来决定买什么样的酸奶。首先，因为有充分证据表明，与饱和脂肪相比，坚果和橄榄油等食物中的非饱和脂肪有保护人体的健康功效，因此可以选择脱脂或低脂酸奶，而且可以在酸奶中加入坚果或果仁奶油来增添健康脂肪。要想让酸奶变得更加美味可口，可以加一些切碎的蔬菜或滴几滴橄榄油。第二，因为与饱和脂肪相比，卡路里热量食品和精制糖更不利于身体健康，所以如果你面对含糖脱脂酸奶和不含糖全脂酸奶两种选择，那么请选择后者。About a decade ago, Greek yogurt was a treat you could find only at a specialty store. I can provide directions for making your own by straining the regular stuff. You just put regular yogurt in a fine-mesh strainer that has been lined with a paper towel or cheesecloth, place it in the refrigerator over a bowl and let it sit. After several hours, you remove the thickened yogurt from the strainer and discard the liquid whey that has accumulated in the bowl.大约十年前，希腊酸奶还是只能在专卖店买到的稀缺货。我可以教你通过过滤普通酸奶制作希腊酸奶。你只需把普通酸奶放在内衬有一张纸巾或粗棉布的细孔过滤器上，再把过滤器放置在一个碗上，放在冰箱里等它凝固。几个小时后，你可以倒掉碗里积攒的液体乳清，将过滤器中凝固的酸奶倒出来，就可以享用希腊酸奶了。Now, Greek yogurt dominates the store shelves with dozens of flavors and just about every brand in the game. It has become popular in part because of its luxuriously thick, creamy texture and because it taps into today’s nutritional zeitgeist with more protein and less sugar than regular yogurt.现在，各种口味和牌子的希腊酸奶充斥着商店货架。希腊酸奶受欢迎的部分原因是它极度绵密、丝滑的口感，同时也因为它比普通酸奶含有更多的蛋白质、更少的糖分，迎合了当代营养学的思潮。It has these qualities because with the straining process, the yogurt’s protein is concentrated and some of its naturally occurring sugar is drained off with the whey. But on the downside, a lot of nutrients are drained off with the whey, too — more than a third of the yogurt’s calcium, potassium, and zinc. Besides, thickened yogurt’s lower sugar content is not the win you might hope it to be since the sugars inherent in foods such as dairy are not at issue; rather, the problem is the sugar added to foods to make them taste sweet. The bottom line is that thickened yogurts and regular yogurts offer different culinary and nutritional benefits. Mix it up and enjoy both.希腊酸奶有这些优点，是因为过滤的过程浓缩了酸奶中的蛋白质，并且其中一些自然糖分随乳清一起过滤掉了。但缺点是，许多营养物质也随乳清一起过滤掉了——包括酸奶中超过三分之一的钙、钾和锌。此外，浓稠酸奶中的低糖量并不是赢得你的喜爱的关键因素，因为乳制品等食品中的天然糖分并不是问题。问题反而是那些让食物尝起来更甜的添加糖。最本质的区别是浓稠酸奶与普通酸奶有不同的烹调和营养价值。可以将两者混合起来享用。It’s worth repeating that there’s no need to worry about the sugars that are inherent in dairy products. They’re naturally “packaged” with so many important nutrients that it would be misguided to avoid them. It’s the sweeteners added to these foods that are best kept to a minimum. Sure, if a yogurt is packaged with cookie crumbles or candy, it’s a pretty good clue that it should be considered a dessert rather than an everyday, nourishing staple. But sometimes the delineation is not so clear. Many seemingly healthy fruit-flavored yogurts have little actual fruit and nearly as much added sugar as the cookie-packed kind. Your best bet is to get plain yogurt and sweeten it yourself with plenty of fresh, ripe fruit and perhaps a little drizzle of honey.值得重提的一点是，不要担心乳制品中的天然糖分。糖分与许多重要的营养物质天然“包装”在一起，抵制乳制品中的糖分是一种错误的做法。尽可能地少摄入食品增甜剂。当然，如果酸奶中含有碎饼干或糖果，它应该被当作甜点，而非日常有营养的主食。但有时界限并非那么分明，许多看似健康的果味酸奶实际上并没有什么水果，甚至添加糖的含量与含有饼干的那种酸奶一样多。你最好的选择就是买原味酸奶，然后自己增添它的甜味，可以加入许多新鲜成熟的水果，或者几滴蜂蜜。
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