相信注重健康的你一定吃過乳酪,但對於乳酪的營養價值,你又知道多少?在描述乳酪的營養成分和益處前,我們可先了解乳酪有趣的起源和製造原理。
乳酪(yogurt) 一詞源自土耳其的yoğurmak,意指帶酸味的濃牛奶,但確實的原產地卻不只一個,只因不同地方都有畜牧文化,各地都自然發現這種發酵奶類:把新鮮牛奶放進含有益酵素的器皿後,牛奶便會變厚,並帶有酸味。這種發酵過程所產生的乳酸還可用作防腐劑,讓牛奶保鮮。而根據1981年美國食品藥品監督管理局的定義,新鮮乳酪必須含有 保加利亞乳桿菌 (Lactobacillus bulgaricus) 和嗜熱鏈球菌 (Streptococcus thermophilus) 。由此可見,乳酪細菌是有助促進腸臟健康。但乳酪的益處並不只是這樣簡單:
近年來,不少KOL都愛在社交平台上載色彩繽紛的乳酪碗(Yogurt Bowl) 「打卡呃Like」,而乳酪碗的確除了外觀討好外,只要配搭得宜,也可食得健康,一點也不虛有其表,更重要的是,就如上面曾提及,一定份量的乳酪有助果腹,因此除了加入大家喜歡的水果外(例如少量麒麟果或新鮮無花果),也可考慮奇亞籽和穀麥(Granola) ,前者公認為超級食物之一,含有豐富纖維、維他命、 omega-3 脂肪酸等,更為乳酪碗增加口感,後者則為乳酪碗添加一點碳水化合物,利用這些食材製作乳酪碗,讓其營養價值更上一層樓!
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