飽受爭議的奶酪，到底是不是健康食品？

Cheese has long gotten a bad rap because of its high saturated fat content, which is considered bad for heart health.

長期以來，奶酪因其飽和脂肪含量高而備受爭議，而人們認(rèn)為飽和脂肪對心臟健康有害。

With the help of experts, we've come up with some general guidelines, as well as other factors to consider when making cheese part of a healthy diet.

在專家的幫助下，我們想出了一些通用準(zhǔn)則和其他因素來判斷奶酪何時可被視為健康飲食的一部分。

Ranking by healthfulness

按健康度排名

Fresh cheese.

新鮮奶酪

If you're looking for the leanest option, your best bet is fresh cheese. Such unripened cheeses include goat cheese, feta, ricotta and cottage cheese.

如果你在找脂肪少的奶酪，最佳的選擇是新鮮奶酪，例如山羊奶酪、羊乳酪、意大利乳清干酪以及白軟干酪等未成熟的奶酪。

"These cheeses are produced by the coagulation of milk and cream by chemical or culture acidification, or a combination of chemical acidification and high heat treatment," says Nicole Magryta, a registered dietitian.

注冊營養(yǎng)師妮可·瑪格麗塔表示，“這些奶酪是通過化學(xué)或培養(yǎng)酸化，或化學(xué)酸化與高熱處理相結(jié)合的方法將牛奶和奶油混凝而成的。

Cheese does provide some beneficial nutrients, she said, "including protein; calcium for bone and teeth health; zinc, which promotes wound-healing and immunity; vitamin A for eye and skin health, and B12."

奶酪確實(shí)提供了一些有益的營養(yǎng)，她說道，“除了蛋白質(zhì)，奶酪中還有鈣、鋅、維生素A和B12，其中鈣有利于骨骼和牙齒健康，鋅則能促進(jìn)傷口愈合并增強(qiáng)免疫力，而維生素A則有利于眼睛和皮膚健康。”

Harder cheeses.

硬一些的奶酪

These hard, fermented cheeses have been aged longer than soft cheese, lending a richer flavor and increasing shelf life.

這些發(fā)酵后的硬奶酪比軟奶酪成熟的時間更長，口味更豐富，而且保質(zhì)期也更長。

They include varieties such as cheddar, Swiss and Parmesan and tend to be good sources of important vitamins and minerals such as calcium and vitamin A.

它們種類豐富，有切達(dá)干酪、瑞士干酪和帕爾馬干酪，而且它們往往是鈣和維生素A等重要維生素和礦物質(zhì)的良好來源。

Blue cheese.

藍(lán)紋奶酪

Blue cheese, which has been ripened with cultures of the mold penicillium, includes varieties such as Stilton and Gorgonzola.

藍(lán)紋奶酪是通過培養(yǎng)青霉菌使其成熟的，它包括斯提爾頓奶酪和戈?duì)柛炖漳汤业榷喾N奶酪。

It can be considered soft or hard, depending on how it's processed, and falls somewhere in the middle of the pack in terms of health.

根據(jù)處理方式不同有軟奶酪，也有硬奶酪，而且其健康程度為中等。

Softer cheeses.

很軟的奶酪

Bloomy, mold-ripened varieties of cheese tend to have a firm rind and creamy interior, as they ripen from the outside in.

利用霉菌成熟的有粉衣的奶酪往往表面硬一些，但里面卻呈乳脂狀，因?yàn)樗鼈兪褂赏饧皟?nèi)成熟的。

Although extremely tasty on that cheese plate, soft cheeses such as Camembert, brie and triple-crème (cheese enriched with cream) fall into the "less healthy" category because of their saturated fat content.

雖然卡蒙伯特奶酪、布里奶酪和三層奶油奶酪(富含奶油的奶酪)這樣的軟奶酪特別美味，但因其飽和脂肪的含量，它們被劃為“不太健康的”奶酪。

Processed cheeses.

加工過的奶酪

In the camp of cheeses better avoided completely, you can toss out the processed types, such as American cheese singles, Velveeta, spray can varieties or shredded cheeses in plastic bags.

在最好不吃的奶酪陣營里，你可以丟掉加工過的奶酪，如美式奶酪單片、Velveeta(一種乳酪加工食品)、各種噴劑或塑料袋里的碎奶酪。

These products shouldn't even be considered real cheese, as they have been manipulated and engineered and pumped with preservatives.

這些產(chǎn)品甚至不該被稱為真正的奶酪，因?yàn)樗鼈儽徊倏v并改變過結(jié)構(gòu)，還添加了防腐劑。