牛奶在烹飪菜肴中很常用，它也是很多人日常膳食的重要組成部分。但如果乳糖不耐受或不喜歡喝牛奶，有什么可以替代牛奶呢？本期 “隨身英語” 介紹一些常見的奶類替代品。

詞匯：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?

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?

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.

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.

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.

詞匯表

udder （動物的）乳房
plant-based 僅用植物的
dairy 乳制品
oat 燕麥
soya 大豆
full-fat 全脂的
semi-skimmed 半脫脂的
skimmed 全脫脂的
lactose intolerance 乳糖不耐受
vegan 嚴格素食主義者
consume 吃，喝
protein 蛋白質
calorie 卡路里
fortified 添加了
calcium 鈣
vitamin 維生素
allergen 過敏原
almond milk 杏仁奶
low-fat 低脂肪的
nutty 堅果口味的
unsweetened 未加糖的
coconut milk 椰子汁

測驗與練習

1. 閱讀課文并回答問題。

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. 選擇意思恰當的單詞或詞組來完成下列句子。

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.  閱讀課文并回答問題。

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.  選擇意思恰當的單詞或詞組來完成下列句子。

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.