豆奶比牛奶好

豆奶比牛奶好？发布时间：2012-06-01文章出自：译言链接：点击查看    豆奶比牛奶好？    差不多，至少比全脂奶要好。    你喝豆奶吗？    不久以前，只有一种奶：送奶工大清早放在你家门口的台阶上的那种——盖着闪亮的盖子的瓶装新鲜牛奶。人们那时候喝的就是从牛奶场直接送来的牛奶。    而当下，人们对这种新鲜牛奶的疑心多了起来。许多人觉得这东西会致病：从高血脂（这可是真的——假如你全脂奶喝得太多）到鼻涕痰液增多。对牛奶的不信任似乎是戏剧性地增加，特别是当市场上能有其它替代品时。    最常见的替代品就是豆奶，大豆制品，人们认为这是个更健康的食品。但，真的吗？    “从各方面比较，大豆本身并不比乳制品更健康。”营养学家DeniseGrififiths说。    “但如果和高脂肪的乳制品相比，大豆是更好的替代品。但假如你能选择正确的乳制品，那也没必要改到豆奶去。”    全营养食品    Griffiths说，目前尚无科学证据说明豆奶比牛奶更好。    豆奶和牛奶都是良好的蛋白质和一系列必须维生素、矿物质的来源，牛奶含钙更高些。    “人们喝牛奶，是因为它基本上囊括了我们所需要的全部营养成分。”她说。    “与植物食品（如，甘蓝）中的钙相比，人体非常容易吸收乳制品中的钙，因为我们的身体不太容易从这些植物中提取钙。”    人体需要钙以保证健康的骨骼和机体的其它基本机能，这就是为什么我们建议每天吃二～三次低脂乳制品。    乳制品包含维生素A，B12，D和其它基本营养。但是，全脂奶也包含饱和脂肪酸，这就是有些人转到和豆奶去的原因。（饱和脂肪酸增加血胆固醇水平，因而有患心脏病的危险）。    但假如你喝的是低脂牛奶，或其它低脂乳制品，包括酸奶和乳酪，那么就是说，全脂乳制品的好东西你都得到了，并且还能多得一点钙（低脂乳制品钙含量略高），而全脂乳制品的坏处全没有。    然而，假如你有乳糖不耐受症或乳制品过敏，或者，对动物食品有伦理上的排斥，那么大豆就是最好的替代品，当然，还要再多补充一些钙。    大豆的卖点    对于豆奶和牛奶的选择，也不必太绝对。    豆奶和其他大豆制品——包括豆腐，大豆奶酪，和大豆酸奶——都富含铁，纤维素（这可是乳制品里没有的）和其它的维生素。    大豆食品也包括抗氧化剂，大豆异黄酮，这是一种植物雌激素。    植物雌激素是存在于植物中的化合物——如豆类，亚麻籽，和大豆类的食物——在某种情况下有类似雌激素的作用。有研究人员认为，含有雌激素的食物可能有益于健康，因为这可能减少某些雌激素相关的肿瘤（如乳腺癌和前列腺癌）的发生。对更年期综合征也可有所缓解，如潮热。    大豆的另一个卖点就是，它饱和脂肪酸含量比牛奶低。    “这是种植物源食品，比动物源食品的饱和脂肪酸含量要低，特别是比乳制品地。”Griffiths说。    她说，每天不必全部吃乳制品，可以间或吃些豆制品——毕竟，花色多样的平衡饮食才是健康的。    “饮食中应包含各种食物，你的购物车中应包括给提供各种营养的食物。”她说。Issoymilkbetterthanmilk?发布时间：2012-06-01文章出自：www.abc.net.au原文链接：点击查看A:Sometimes.It'sbetterforyouthanfull-fatmilk.Notsolongagotherewasonlyonetypeofmilk:itcameinaglassbottlewithashinytopandthemilkmanleftitonyourdoorstepintheearlyhoursofthemorning.Thismilkcamefromcowsandmostpeopledrankit.Thesedayscows'milkisviewedwithacertainamountofsuspicionandmanypeoplebelieveit'sthecauseofarangeofhealthissuesrangingfromhighcholesterol(true–ifyoudrinkfull-fatmilk)toexcessmucusproduction.Ourdistrustofcows'milkhasseenadramaticincreaseinthenumberofalternativesonthemarket.Oneofthemostpopularoftheseissoymilk,whichcomesfromthesoybean,andisoftenregardedasamuchhealthierchoice.Butisthisreallythecase?"Soyisn'tautomaticallyabetterchoicethandairyineverycase,"saysaccreditedpractisingdietitianDeniseGriffiths."Ifyou'rehavinghigh-fatdairy,thensoymightbeabetteralternative,butifyou'remakinggoodchoiceswithyourdairyproductsthenthere'snoneedtoswitch."CompletefoodGriffithssaysthere'snothinginthescientificliteraturetosuggestthatit'sagoodideaforallofustoreplacecows'milkwithsoymilk.Bothsoymilkandcows'milkaregoodsourcesofproteinandarangeofotheressentialvitaminsandminerals,butcows'milkisnaturallyabettersourceofcalcium."Thereasonwedrink[cows']milkashumansisbecauseitisoneofthemostcompletefoodsinourdietsanditcontainsmanyofthenutrientsthatweneed,"shesays."Thecalciumindairyfoodsisreallyeasilyabsorbedbythebody,especiallyincomparisontoplantfoodsthatcontaincalcium,suchasbroccoli,asthebodyisn'talwaysabletogetthecalciumoutoftheseplantfoods."Weneedcalciumtohelpusmaintainhealthybonesandotheressentialprocessesinourbody,whichiswhyit'srecommendedthatweaimfortwotothreeservesoflow-fatdairyeveryday.DairyfoodscontainvitaminsA,B12andDandotheressentialnutrients.Unfortunatelyfull-fatdairyalsocontainsalotofsaturatedfat,whichisonereasonwhysomepeoplemakethedecisiontoswitchtosoy.(Youwanttoavoidsaturatedfatasitincreasesyourcholesterollevelsandyourriskofheartdisease.)Butifyou'rehavingreduced-fatcows'milk,andotherreduced-fatdairyfoodsincludingyoghurtandcheese,thenyou'regettingallthegoodiesyougetfromfull-fatdairyandalittlebitextracalcium(there'smorecalciuminreduced-fatdairyproducts).However,soyisagreatalternativeifyou'relactoseintolerantorallergictodairy,orforthosewithethicalissuesaroundconsumptionofanimalproducts,aslongasit'scalciumfortified.Soy'ssellingpointsButitdoesn'thavetobeallornothingwhenitcomestosoyversusdairy.Soymilkandothersoy-basedproducts–includingtofu,soycheeseandyoghurt–aregoodsourcesofiron,fibre(whichyoudon'tgetindairy)andothervitamins.Soyfoodsalsocontainantioxidantsknownasisoflavones,whicharephytoestrogens.Phytoestrogensarecompoundsfoundinplantfoods–suchaslegumes,flaxseedandsoy-basedfoods–thatmaymimicthehormoneoestrogeninsomecircumstances.Someresearchsuggestseatingfoodsthatcontainphytoestrogensmayhavehealthbenefitsincludingareductioninriskofcertainhormonalcancers(breastandprostate)andalesseningofcertainsymptomsofmenopause,forexamplehotflushes.Butoneofsoy'skeysellingpointsisthatit'slowerinsaturatedfatthandairy."It'saplant-basedfood...soithaslesssaturatedfatthananimalproducts,especiallydairyproducts,"Griffithssays.Shesayswecouldallbenefitfromsubstitutingsomeservesofdairyforsoyproducts–afterall,avariedandbalanceddietislikelytobeahealthyone."It'sgreattoincludeawidevarietyoffoodsinyourdiet...andmakingsurethatinyourshoppingtrolleyyouhavearangeofproductssothatyou'recoveringallyourdifferentnutrients,"shesays.