Yogurt may be good for you. Some brands are loaded with excess fat, sugar and caleries. So here we're going to show you how to make sense of Yogurt labels.

    酸suan奶nai是shi我wo們men都dou非fei常chang喜xi愛ai的de食shi品pin，它ta能neng幫bang助zhu我wo們men消xiao化hua，有you利li於yu腸chang道dao健jian康kang。但dan是shi有you些xie酸suan奶nai卻que並bing沒mei有you我wo們men想xiang象xiang中zhong那na麼me健jian康kang。今jin天tian我wo們men來lai看kan看kan應ying該gai如ru何he選xuan購gou酸suan奶nai。

    Where do people get tripped up when they choose yogurt?

    在選擇酸奶的時候

，人們會犯什麼樣的錯誤呢
？

    People get confused with sugar, fat and probiotics. Sometimes people look for low-sugar, but they don't realize they are getting artificial sweetners; or they just go for fat-free and they don't realize how much sugar they are getting; or they get drown in by all those probiotic labels out there.

    人們選擇酸奶的時候經常會分不清酸奶配方中的糖
、脂(zhi)肪(fang)和(he)益(yi)生(sheng)菌(jun)。有(you)時(shi)候(hou)我(wo)們(men)想(xiang)找(zhao)低(di)糖(tang)的(de)酸(suan)奶(nai)
，但(dan)是(shi)無(wu)意(yi)中(zhong)卻(que)買(mai)了(le)含(han)有(you)大(da)量(liang)人(ren)造(zao)甜(tian)味(wei)劑(ji)的(de)酸(suan)奶(nai)。有(you)時(shi)候(hou)我(wo)們(men)要(yao)買(mai)低(di)脂(zhi)肪(fang)的(de)
，卻(que)買(mai)了(le)含(han)糖(tang)量(liang)很(hen)高(gao)的(de)酸(suan)奶(nai)。而(er)酸(suan)奶(nai)標(biao)簽(qian)上(shang)的(de)益(yi)生(sheng)菌(jun)等(deng)營(ying)養(yang)指(zhi)標(biao)更(geng)是(shi)讓(rang)我(wo)們(men)摸(mo)不(bu)著(zhe)頭(tou)腦(nao)。

    What do we need to look at on the label exactly?

    如何看懂酸奶標簽上的營養指標

？

    1. Caleries. About 90 to 120 caleries is what we want to aim for.

    卡路裏。我們大約需要從酸奶中攝入90-120卡。

    2. Fat. We need fat in our diet, but not from yogurt.

    脂肪。 我們可以從其它飲食中攝入脂肪
，酸奶中不應該含有脂肪。

    3. Calcium. We want to get about 200MG. On the lebal, you'll see that as 20%.

    鈣。我們需要從酸奶中攝入200毫克的鈣

，在標簽上會顯示為20%.

    4. Sugar. Natually found in yogurt, you'll get about 12 grams of sugar. That was no added sugar. So we want to stay as close to that 12 grams as possible. If you have yogurt with fruit in it, make sure to read the ingredient label and see where you're getting the sugar from. You don't want to get it from refined resources like high fructose corn syrup. So if you do have added sugar grams, make sure you're look for real fruit in the label.

    糖。 我們可以從天然的酸奶中攝取12克(ke)的(de)糖(tang)，但(dan)是(shi)酸(suan)奶(nai)中(zhong)不(bu)應(ying)該(gai)含(han)有(you)另(ling)外(wai)添(tian)加(jia)的(de)甜(tian)味(wei)劑(ji)，我(wo)們(men)尤(you)其(qi)不(bu)需(xu)要(yao)像(xiang)果(guo)葡(pu)糖(tang)漿(jiang)這(zhe)樣(yang)的(de)增(zeng)甜(tian)劑(ji)。所(suo)以(yi)如(ru)果(guo)你(ni)的(de)酸(suan)奶(nai)裏(li)麵(mian)有(you)水(shui)果(guo)顆(ke)粒(li)，你(ni)要(yao)看(kan)清(qing)楚(chu)後(hou)麵(mian)的(de)標(biao)簽(qian)，了(le)解(jie)裏(li)麵(mian)的(de)糖(tang)分(fen)是(shi)來(lai)自(zi)哪(na)裏(li)。

    Yogurt can not be called yogurt unless there are these two strains of probiotics. Probiotics are the good bacteria. Yogurt is bacterial fermented milk with live active cultures. Those live active cultures are the good bacteria that increase the beneficial bacteria in our digestive tract and help boost immunity. There are some yogurts out there that have their own strains of bacteria, so people read that and they think their yogurt doesn't. People need to know that if they eating yogurt they are eating those live active cultures.

    酸suan奶nai之zhi所suo以yi被bei稱cheng為wei酸suan奶nai就jiu是shi因yin為wei裏li麵mian含han有you兩liang種zhong有you益yi我wo們men健jian康kang的de益yi生sheng菌jun。酸suan奶nai是shi含han有you活huo性xing菌jun的de乳ru酸suan菌jun發fa酵jiao奶nai，這zhe些xie活huo性xing菌jun能neng夠gou幫bang助zhu我wo們men的de腸chang道dao運yun動dong，增zeng加jia我wo們men的de免mian疫yi力li。有you些xie商shang家jia打da出chu廣guang告gao說shuo他ta們men的de酸suan奶nai是shi'特含益生菌',其實都是糊弄消費者的，如果酸奶沒有益生菌，也就不是酸奶了。

    Eating yogurt=Eating a candy bar?

    喝酸奶=吃甜食？

    Yogurt is a great place for kids to get calcium and protein, sometimes at the risk of getting some sugar in. That's why we need to start kids up with good healthy habits and get that good plain yogurt with a little bit of added fruit at an early age. So that's what they think as yogurt and they think as desert.

    酸奶可以為我們補充鈣和維生素，但是有的時候補充營養的同時，糖分也不可避免地進入我們體內了
，所以要購買優質的、天然的酸奶。

    What is good yogurt?

    什麼樣的酸奶才算是好酸奶呢
？

    Fat-free, plain Greek yogurt is our best choice. It's high in protein, low in sugar and non-fat. And choose organic dairy products if you could, especially for children. You are not going to get hormones, antibiotics and you're also going to aviod dyes and preservatives.

    haodesuannaiyinggaishibuhanzhifangdeyuanweisuannai，fuhanweishengsu
，ditang。ruguokeyidehua，jinliangxuanzeyoujisuannai，youjideruzhipinduishentiyouqiyouyi，tajueduibuhuihanyoujisu、抗生素
、色素和防腐劑。