一詞：乳酪是垃圾食品還是營養食品？來看看這個排序

adj. 飽和的；滲透的

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圖片來源：視覺中國

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，乳酪因其飽和脂肪含量高而備受爭議，而人們認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則和其他因素來判斷乳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.

新鮮乳酪

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乳酪，最佳的選擇是新鮮乳酪，例如山羊乳酪、羊乳酪、義大利乳清乾酪以及白軟乾酪等未成熟的乳酪。

"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.

註冊營養師妮可·瑪格麗塔表示，“這些乳酪是通過化學或培養酸化，或化學酸化與高熱處理相結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."

乳酪確實提供了一些有益的營養，她說道，“除了蛋白質，乳酪中還有鈣、鋅、維生素A和B12，其中鈣有利於骨骼和牙齒健康，鋅則能促進傷口癒合並增強免疫力，而維生素A則有利於眼睛和面板健康。”

Harder cheeses. 

硬一些的乳酪

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

這些發酵後的硬乳酪比軟乳酪成熟的時間更長，口味更豐富，而且保質期也更長。

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，有切達乾酪、瑞士乾酪和帕爾馬乾酪，而且它們往往是鈣和維生素A等重要維生素和礦物質的良好來源。

Blue cheese. 

藍紋乳酪

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

藍紋乳酪是通過培養青黴菌使其成熟的，它包括斯提爾頓乳酪和戈爾根朱勒乳酪等多種乳酪。

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.

根據處理方式不同有軟乳酪，也有硬乳酪，而且其健康程度為中等。

Softer cheeses.

很軟的乳酪

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

利用黴菌成熟的有粉衣的乳酪往往表面硬一些，但裡面卻呈乳脂狀，因為它們使由外及內成熟的。

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.

雖然卡蒙伯特乳酪、布里乳酪和三層奶油乳酪（富含奶油的乳酪）這樣的軟乳酪特別美味，但因其飽和脂肪的含量，它們被劃為“不太健康的”乳酪。

Processed cheeses. 

加工過的乳酪

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.

在最好不吃的乳酪陣營裡，你可以丟掉加工過的乳酪，如美式乳酪單片、Velveeta（一種乳酪加工食品）、各種噴劑或塑料袋裡的碎乳酪。

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

這些產品甚至不該被稱為真正的乳酪，因為它們被操縱並改變過結構，還添加了防腐劑。

Avoid saturated animal fats.

要遠離飽和動物脂肪。

saturate，v. 浸透；使飽和

Rain came through the leaky roof, saturating everything.

雨水從屋頂滲漏下來，把所有東西都打溼了。