牛奶在烹饪菜肴中很常用，它也是很多人日常膳食的重要组成部分。但如果乳糖不耐受或不喜欢喝牛奶，有什么可以替代牛奶呢？本期 “随身英语” 介绍一些常见的奶类替代品。

词汇：milk 牛奶

Milk, it comes from cows, right? Well, not all the milk you see on supermarket shelves is from an udder . These days we see many plant-based alternatives to dairy , such as oat , pea and soya milk. But why would someone stop drinking their full-fat , semi-skimmed or skimmed cow’s milk and trade it for one of these?

牛奶来自奶牛，对吧?不是所有你在超市货架上看到的牛奶都来自乳房。如今，我们看到许多以植物为基础的乳制品替代品，如燕麦、豌豆和豆奶。但为什么有人会停止喝全脂、半脱脂或脱脂牛奶，转而喝这种牛奶呢?

There are many reasons someone might try alternative milks. Some people believe the alternatives are healthier than milk from cows. Those with lactose intolerance or thinking about becoming vegan might start drinking alternative milks. Also, concerns about the impact of dairy farming on the environment could be a factor. Whatever the reason, there are many alternatives to dairy out there for us to consume . But what are the differences between these other options and regular cow’s milk?

人们尝试替代牛奶的原因有很多。一些人认为替代品比牛奶更健康。那些有乳糖不耐症或想成为素食主义者的人可以开始喝替代牛奶。此外，对奶业对环境影响的担忧可能也是一个因素。不管原因是什么，我们有很多乳制品的替代品。但是这些其他选择和普通牛奶有什么区别呢?

Soya milk is one common alternative. According to some sources, such as healthline.com, it contains a similar amount of protein to regular milk. It is also lower in calories than some cow’s milk, which could be good for those on a diet, and often comes fortified with things like calcium and various vitamins . So, all good? Well, soya is a common allergen , and according to foodallergy.org, is one of the nine foods which cause the majority of allergic reactions.

豆浆是一种常见的替代品。根据一些来源，如healthline.com，它含有与普通牛奶相似的蛋白质。它的热量也比一些牛奶低，这对节食的人来说是有好处的，而且通常富含钙和各种维生素。因此,所有好吗?大豆是一种常见的过敏原，根据foodallery.org网站，大豆是引起大部分过敏反应的九种食物之一。

Almond milk is a low-calorie, low-fat drink and is naturally lactose free and has a slight nutty taste. When unsweetened , it also has lower levels of carbohydrates and sugars than some dairy options. However, even when fortified, it doesn’t provide the levels of protein seen in soya or regular milk. Then there’s coconut milk , which is low in calories and may not affect people with nut allergies as much as other options, but is lacking in protein.

杏仁奶是一种低卡路里、低脂的饮料，天然不含乳糖，有轻微的坚果味。不加糖时，它的碳水化合物和糖含量也比一些乳制品低。然而，即使经过强化，它也不能提供大豆或普通牛奶中所含的蛋白质水平。还有椰奶，它热量低，可能对坚果过敏的人没有其他选择那么大的影响，但它缺乏蛋白质。

Whichever plant-based milk you choose, there are positives and negatives. Dieticians agree the most important thing is getting a healthy balanced diet which won’t trigger any allergies and comes with all the minerals and vitamins you need. And at the end of the day, it may just come down to which one you think tastes better.

无论你选择哪种植物性牛奶，都有利有弊。营养学家一致认为，最重要的是要有一个健康均衡的饮食，不会引发任何过敏，而且含有你所需要的所有矿物质和维生素。在一天结束的时候，可能只取决于你认为哪一种味道更好。

词汇表

udder （动物的）乳房plant-based 仅用植物的dairy 乳制品oat 燕麦soya 大豆full-fat 全脂的semi-skimmed 半脱脂的skimmed 全脱脂的lactose intolerance 乳糖不耐受vegan 严格素食主义者consume 吃，喝protein 蛋白质calorie 卡路里fortified 添加了calcium 钙vitamin 维生素allergen 过敏原almond milk 杏仁奶low-fat 低脂肪的nutty 坚果口味的unsweetened 未加糖的coconut milk 椰子汁

测验与练习

1. 阅读课文并回答问题。

1. Why might some people have to swap dairy milk for alternatives?

2. How is soya milk similar to dairy milk?

3. What are the potential negatives of soya milk?

4. True or false? When unsweetened, almond milk has the same levels of sugars as dairy milk.

5. What is the most important thing when considering which milk to drink?

2. 选择意思恰当的单词或词组来完成下列句子。

1. The dietician suggested I increase the amount of _______ I eat.

lactose intolerance consume allergen protein

2. First thing in the morning, I love a coffee with _______.

allergen unsweetened carbohydrates almond milk

3. How many _______ are in this meal?

calories nutty fortified protein

4. I take tablets to make sure I get all the _______ I need.

whole milk nutty vitamins unsweetened

5. Let us know if you have any _______ and I’ll inform the chef.

nutty allergies vitamins cappuccino

答案

1. 阅读课文并回答问题。

1. Why might some people have to swap dairy milk for alternatives? They might change from dairy thinking the alternatives could be healthier. Those with lactose intolerance or thinking about becoming vegan might start drinking alternative milks.

2. How is soya milk similar to dairy milk? According to some sources, such as healthline.com, it contains a similar amount of protein to regular milk.

3. What are the potential negatives of soya milk? It is a common allergen, and is one of the nine foods which cause the majority of reactions.

4. True or false? When unsweetened, almond milk has the same levels of sugars as dairy milk. False. When unsweetened, almond milk has lower levels of sugars than dairy milk.

5. What is the most important thing when considering which milk to drink? The most important thing is getting a healthy balanced diet which won’t trigger any allergies and comes with all the minerals and vitamins you need.

2. 选择意思恰当的单词或词组来完成下列句子。

1. The dietician suggested I increase the amount of protein I eat.

2. First thing in the morning, I love a coffee with almond milk.

3. How many calories are in this meal?

4. I take tablets to make sure I get all the vitamins I need.

5. Let us know if you have any allergies and I’ll inform the chef.