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.

    酸奶是我們都非常喜愛的食品，它能幫助我們消化，有利于腸道健康。但是有些酸奶卻并沒有我們想象中那么健康。今天我們來看看應該如何選購酸奶。

    Where do people get tripped up when they choose yogurt?

    在選擇酸奶的時候，人們會犯什么樣的錯誤呢？

    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、脂肪和益生菌。有時候我們想找低糖的酸奶，但是無意中卻買了含有大量人造甜味劑的酸奶。有時候我們要買低脂肪的，卻買了含糖量很高的酸奶。而酸奶標簽上的益生菌等營養指標更是讓我們摸不著頭腦。

    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.

    卡路里。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克的糖，但是酸奶中不應該含有另外添加的甜味劑，我們尤其不需要像果葡糖漿這樣的增甜劑。所以如果你的酸奶里面有水果顆粒，你要看清楚后面的標簽，了解里面的糖分是來自哪里。

    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.

    酸奶之所以被稱為酸奶就是因為里面含有兩種有益我們健康的益生菌。酸奶是含有活性菌的乳酸菌發酵奶，這些活性菌能夠幫助我們的腸道運動，增加我們的免疫力。有些商家打出廣告說他們的酸奶是'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?

    什么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.

    好的酸奶應該是不含脂肪的原味酸奶，富含維生素，低糖。如果可以的話，盡量選擇有機酸奶，有機的乳制品對身體尤其有益，它絕對不會含有激素、抗生素、色素和防腐劑。