不可不知的健康知识：牛奶喝多了反而伤身体~（中英双语）
【摘要】
Milk might not be good for you: Harvard scientist claims sweeteners added to cartons cancel out health benefits, low-fat chocolate milk does more harm than good, eating other calcium-rich foods is a more healthy substitute.
牛奶的健康益处可能没传说中的那么好，根据哈佛科学家的说法，牛奶产品中添加的糖分可能抵消了牛奶的益处，比如低脂巧克力奶一类产品对人体的损害就远大于好处。科学家建议，吃其他富含钙质的食物是更健康的选择。
Milk doesn’t always do your body good, and can actually be harmful, according to a prominent doctor.
The age-old adage that drinking milk is one of the keys to good health received a strong rebuttal from Harvard pediatrician David Ludwig. In a paper published Monday, Ludwig argued that dairy products with added sweeteners are a detriment to one’s health and that drinking less milk isn’t necessarily a bad idea, provided you eat certain foods.
‘Americans are consuming billions of gallons of milk a year, presumably under the assumption that their bones would crumble without them,’ Ludwig wrote in an article published in the medical journal JAMA Pediatrics.
Got milk: Supermarkets are chock full of milk, which Americans down by the billions of gallons per year
US government recommendations of three glasses of milk a day are what Ludwig is crusading against, especially low-fat chocolate milk.
‘The worst possible situation is reduced-fat chocolate milk: you take out the fat, it’s less tasty,’ Ludwig wrote in the article. "’So to get kids to drink 3 cups a day, you get this sugar-sweetened beverage.’
虽然，一直以来关于“喝牛奶是健康关键”的说法得到广泛流传，然而，据英国《每日邮报》报道称，美国哈佛大学（Harvard University）在最新研究中指出，牛奶并不总是对人的身体健康有好处。
哈佛大学儿科医生大卫·路德维希（Dr. David Ludwig）是此次研究的负责人。他在周一发表的论文指出，如今的乳制品增加了过多糖分，对人体有害。他建议，少喝牛奶、多吃其他含钙食品，更有利健康。
在美国，选择加糖脱脂奶和酸奶的人不在少数，人们往往认为这类乳制品口感更好，而且可以避免摄入饱和脂肪。然而路德维希认为，事实恰恰相反，这类产品对健康弊大于利。
根据美国农业部（United States Department of Agriculture）分析，一杯学校午餐常用的牛奶中含有158卡路里热量，其中64卡来自固体脂肪和额外增加的糖分。而如果是一杯1%低脂不加甜味剂的牛奶，则只含102卡热量，其中只有18卡来自固体脂肪。
“美国每年消费数以十亿加仑的牛奶，人们可能是以为如果不喝牛奶，骨头就会碎。”路德维希戏谑道，“这么多奶品中，脱脂巧克力奶是最糟糕的一种：当牛奶里缺少脂肪，它的口感就会变得非常不好，但如果要让孩子每天乖乖喝上3大杯，你就只能加糖使它变得好喝一点，导致最终孩子喝的其实还是糖饮料。”
在美国，政府推荐国民每天饮用3杯牛奶。而作为波士顿儿童医院（Boston Children’s Hospital）防止过度肥胖中心（New Balance Foundation Obesity Prevention Center）总监，路德维希认为，正常人无需每天喝足3杯牛奶，依照日常饮食习惯适当喝1～3杯即可。
On cup of the school lunch staple has 158 calories, of which 64 come from solid fats and added sugars, according to the United States Department of Agriculture. A cup of unsweetened, low-fat 1% milk has only 102 calories, of which 18 come from solid fats.
Choose wisely: Low-fat chocolate milk is not a healthy substitute for plain low-fat milk, and is best to avoid, according to Harvard's David Ludwig
Though many Americans drink reduced (2%) or low-fat milk, many are under the false impression that drinking sweetened milk or yogurt is a way to avoid saturated fat and have a better tasting product. They are misguided, and actually doing more bad than good, according to Ludwig.
Citing numerous other calcium-rich foods, Ludwig - who is also the director of the New Balance Foundation Obesity Prevention Center at Boston Children’s Hospital - argues that people with high-quality diets may be able to cut their consumption of milk in half, if not completely.
Less is more: Some people might be better off drinking little to no milk, depending on their diet
‘On a gram for gram basis, cooked kale has more calcium than milk. Sardines, nuts, seeds, beans, green leafy vegetables are all sources of calcium,” wrote Ludwig.
For those who prefer their calcium in solid green form, one cup of cooked kale has 94 milligrams and a cup of cooked spinach has 245 milligrams of the bone-fortifying nutrient, according to the USDA. One cup of low-fat milk has 314 milligrams.
除了喝牛奶，人们也完全可以通过其他饮食方式来补充钙质，如甘蓝菜、沙丁鱼、坚果、种子、豆类、绿叶蔬菜等食物，至少可以替代目前牛奶饮用量中的一半。美国农业部的官方数据表明，一杯煮熟的甘蓝菜中含有94毫克钙质，一杯煮熟的菠菜则有245毫克钙质。一杯低脂牛奶则含有314毫克钙质。然而，正是因为孩子通常不喜欢吃蔬菜，所以喝牛奶才成为人们的普遍选择，但路德维希希望人们至少要避免选择添加了巧克力或者其他味道添加剂的乳制品。
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