买酸奶要擦亮眼睛，只要有这2个字，很多是“假酸奶”！

h2 style="text-align: left;"span style="font-family: 宋体,SimSun; font-size: 16px;"买酸奶要擦亮眼睛，只要有这2个字，很多是“假酸奶”！/spanbr//h2div style="text-align: left;"pspan style="font-family: 宋体,SimSun; font-size: 16px;"原味酸奶、风味酸奶、乳酸饮料……/span/ppspan style="font-family: 宋体,SimSun; font-size: 16px;"超市的酸奶产品让人眼花缭乱/span/ppspan style="font-family: 宋体,SimSun; font-size: 16px;"这么多该怎么选？/span/ppspan style="font-family: 宋体,SimSun; font-size: 16px;"它们到底是不是酸奶？/spanbr//ppbr//psectionsectionsectionsection/sectionsection/sectionsectionsectionsectionsectionsectionsectionpspan style="font-family: 宋体,SimSun; font-size: 16px;"有这 2 个字，很多是“假酸奶”！/span/p/section/sectionsectionsection/section/section/sectionsectionsectionsection/section/section/section/section/sectionsectionpspan style="font-family: 宋体,SimSun; font-size: 16px;"如果酸奶带有“风味”两个字，要注意了！商品名称是“风味发酵乳”、“酸酸乳”、“乳酸菌饮料”等，往往不是真正的酸奶。/spanspan style="font-family: 宋体,SimSun; font-size: 16px;"“风味”往往并不是指口味，而是商家为了提升酸奶的口感和营养添加了别的成分，比如果粒、谷物、营养强化剂、添加剂等。当然，常被添加进去的还是糖。/spanspan style="font-family: 宋体,SimSun; font-size: 16px;"风味发酵乳的蛋白质含量一般比原味酸奶低，糖和脂肪的含量比酸奶要高一些。/spanspan style="font-family: 宋体,SimSun; font-size: 16px;"一般而言，就营养价值来说：/spanspan style="font-family: 宋体,SimSun; font-size: 16px;"酸乳/发酵乳＞风味酸奶＞乳酸菌饮料。/spanbr//p/section/section/section/section/sectionsectionsectionsectionsectionsectionpbr//p/section/sectionsectionsectionsectionsectionsectionsectionsectionsectionpspan style="font-family: 宋体,SimSun; font-size: 16px;"01、/spanspan style="font-family: 宋体,SimSun; font-size: 16px;"看包装上有没有“发酵乳”三个字/span/p/section/section/section/section/section/section/section/section/section/section/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;"如果商品名称是“发酵乳”“酸奶”“酸牛乳”“酸酪乳”等名称，一般指的是酸奶。br//span/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;"若名称拿不准，可再看一下“产品类别”，产品类别是“发酵乳”就是酸奶。③/spanbr//sectionsectionsectionsectionsectionsectionpbr//p/section/sectionsectionsectionsectionsectionsectionsectionsectionsectionpspan style="font-family: 宋体,SimSun; font-size: 16px;"02、/spanspan style="font-family: 宋体,SimSun; font-size: 16px;"看配料表位/span/p/section/section/section/section/section/section/section/section/section/section/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;"再看一下配料表，如果位不是奶、而是水，就需要警惕了。这样的产品大多不是真正的酸奶，而是乳酸菌饮料，复原乳除外复原乳需要用水将奶粉还原，前两位的一定是水、奶粉。③br//span/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;" /spanbr//sectionsectionsectionsectionsectionsectionsectionsectionsectionsectionsectionsectionpspan style="font-family: 宋体,SimSun; font-size: 16px;"03、/spanspan style="font-family: 宋体,SimSun; font-size: 16px;"看蛋白质含量/span/p/section/section/section/section/section/section/section/section/section/section/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;"据国家标准规定，原味酸奶每100g中蛋白质含量不能低于2.9g，风味酸奶则不能低于2.3g。低于此标准的可能是饮料。②br//span/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;"当然，这个数值越大，蛋白质含量越多，营养越丰富。/spanbr//sectionsectionsectionsectionsectionsectionpbr//p/section/sectionsectionsectionsectionsectionsectionsectionsectionsectionpspan style="font-family: 宋体,SimSun; font-size: 16px;"04、/spanspan style="font-family: 宋体,SimSun; font-size: 16px;"看糖含量/span/p/section/section/section/section/section/section/section/section/section/section/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;"看配料表，好选择没有额外“添加糖”的酸奶。另外，酸奶的营养成分表上会标注碳水化合物含量，一般而言不超过12%为佳②。酸奶本身的碳水化合物含量不高，如果成分表上这个数值很高，可能就是额外添加的糖多了。/spanbr//sectionsectionsectionsectionsectionsectionpbr//p/section/sectionsectionsectionsectionsectionsectionsectionsectionsectionpspan style="font-family: 宋体,SimSun; font-size: 16px;"05、/spanspan style="font-family: 宋体,SimSun; font-size: 16px;"看是否需要冷藏/span/p/section/section/section/section/section/section/section/section/section/section/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;"酸奶一般分两种，一种是需要冷藏的低温酸奶，又叫“活菌型酸奶”；另一种是常温酸奶，又叫“灭菌型酸奶”，基本不含活性乳酸菌。br//span/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;"活菌型酸奶和灭菌型酸奶，大的区别就是少了需低温存活的“乳酸菌”。所以，想吃到益生菌还得选择冷藏酸奶。/spanbr//sectionsectionsectionsectionsectionsectionpbr//p/section/sectionsectionsectionsectionsectionsectionsectionsectionsectionpspan style="font-family: 宋体,SimSun; font-size: 16px;"06、/spanspan style="font-family: 宋体,SimSun; font-size: 16px;"看菌种、数量/span/p/section/section/section/section/section/section/section/section/section/section/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;"益生菌的种类和数量往往是商家宣传的噱头，实际上，菌群数量不一定越多越好。br//span/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;"酸奶中真正对我们的肠道有益的菌种其实主要有两种，保加利亚乳杆菌和嗜热链球菌。而且，如果摄取菌群过多，可能不利于肠道中的菌群平衡，影响正常的消化功能。④/spanbr//sectionsectionbr//sectionsectionsectionsectionsectionsectionpspan style="font-family: 宋体,SimSun; font-size: 16px;"喝酸奶，很多人都没喝对！/span/p/section/section/section/section/sectionsectionbr//sectionsectionsectionsectionsectionsectionsection/section/section/sectionsectionsectionsectionsectionsectionsectionsectionpspan style="font-family: 宋体,SimSun; font-size: 16px;"01、/spanspan style="font-family: 宋体,SimSun; font-size: 16px;"喝酸奶，每天别超3杯/span/p/section/section/section/section/section/section/section/section/section/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;"一袋原味的酸奶180克，所含能量大约是144千卡，相当于做18分钟俯卧撑所消耗的能量。所以，酸奶喝太多，容易引起能量摄入过多。br//span/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;"如果想利用酸奶来补充蛋白质、钙等营养素，那就每天喝2~3杯100g每杯或一袋酸奶250毫升~300毫升为宜。④ 好是喝无糖酸奶。/span/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;" /span/sectionsectionsectionsectionsectionsectionsection/section/section/sectionsectionsectionsectionsectionsectionsectionsectionpspan style="font-family: 宋体,SimSun; font-size: 16px;"02、/spanspan style="font-family: 宋体,SimSun; font-size: 16px;"喝酸奶，早晚合适/span/p/section/section/section/section/section/section/section/section/section/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;"酸奶比较适合早晚喝。/span/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;"早上喝酸奶，既可以为机体补充营养，又可以开胃，提高食欲。而晚上肠道蠕动较缓慢，经过睡眠的休整，食物在肠道中停留的时间较长，对钙质以及各种营养素的吸收利用率高。br//span/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;"建议早餐喝酸奶时，搭配谷类食物和水果等，营养丰富。晚上适宜在饭后两小时左右饮用，既可帮助消化，又能促进营养素的吸收。/spanbr//sectionsectionbr//sectionsectionsectionsectionsectionsectionsection/section/section/sectionsectionsectionsectionsectionsectionsectionsectionpspan style="font-family: 宋体,SimSun; font-size: 16px;"03、/spanspan style="font-family: 宋体,SimSun; font-size: 16px;"买酸奶后，应及时饮用/span/p/section/section/section/section/section/section/section/section/section/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;"购买酸奶后应及时饮用，不要放置太长的时间。酸奶中益生菌的活菌数不是一个很确切的概念，如果我们储存不当，饮用时活菌数量也会打折扣。④br//span/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;" /span/sectionsectionsectionsectionsectionsectionsection/section/section/sectionsectionsectionsectionsectionsectionsectionsectionpspan style="font-family: 宋体,SimSun; font-size: 16px;"04、/spanspan style="font-family: 宋体,SimSun; font-size: 16px;"酸奶空腹喝，营养会浪费/span/p/section/section/section/section/section/section/section/section/section/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;"空腹喝酸奶会浪费一些营养成分，因为空腹时胃内的酸度较大，酸奶中的有益菌在这种酸度环境中存活困难，导致顺利进入肠道的有益菌数大大减少。br//span/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;"另外，空腹喝酸奶会刺激胃迅速排空，而没有将酸奶中的蛋白质等营养物质充分的吸收利用，造成营养素的损失。/span/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;" /span/sectionsectionsectionsectionsectionsectionsection/section/section/sectionsectionsectionsectionsectionsectionsectionsectionpspan style="font-family: 宋体,SimSun; font-size: 16px;"05、/spanspan style="font-family: 宋体,SimSun; font-size: 16px;"喝酸奶时，配点水果/面包/span/p/section/section/section/section/section/section/section/section/section/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;"大果粒酸奶颇受欢迎，很大程度上因为其打着水果的旗号。其实，其中的果料多已经过热处理，实际上属罐头食品，其中维生素C含量也大打折扣。而且，这种预先混合的水果酸奶不易保存，会增加细菌腐败的几率。br//span/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;"喝酸奶时不妨搭配些新鲜水果，比如在酸奶中加入苹果、草莓、猕猴桃、葡萄、橘子等水果。但需注意，不要放香蕉等含鞣酸比较多的水果，与酸奶混合摄入后易引起胃肠不适。/span/sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;"如果把酸奶作为加餐，建议配点全麦面包片等食物，这样能适当延长胃的排空时间，让酸奶中的营养更多地被吸收利用。/spanbr//sectionsectionspan style="font-family: 宋体,SimSun; font-size: 16px;" /span/sectionsectionsectionsectionsectionsectionpspan style="font-family: 宋体,SimSun; font-size: 16px;"注意两类人不宜喝酸奶font face="sans-serif"：/font/spanspan style="font-family: 宋体,SimSun; font-size: 16px;"酸奶营养丰富，/spanspan style="font-family: 宋体,SimSun; font-size: 16px;"是对乳糖不耐受者的很好选择，/spanspan style="font-family: 宋体,SimSun; font-size: 16px;"但应注意两类人不宜喝酸奶。/spanspan style="font-family: 宋体,SimSun; font-size: 16px;"一岁以下婴儿font face="sans-serif"，/font/spanspan style="font-family: 宋体,SimSun; font-size: 16px;"婴儿的胃肠道发育尚未完善，胃肠道菌也在生长变化，饮用酸奶会刺激娇嫩的胃肠黏膜，影响消化吸收，还易引起菌群生态平衡失调。/spanspan style="font-family: 宋体,SimSun; font-size: 16px;"胃病患者font face="sans-serif"，/font/spanspan style="font-family: 宋体,SimSun; font-size: 16px;"患有胃肠疾病的人群也不建议喝酸奶，尤其是空腹饮用。空腹饮用会加重对胃肠道的刺激。/spanspan style="font-family: 宋体,SimSun; font-size: 16px;"另外，高脂血症和代谢综合征的人群，建议选用脱脂酸奶。/span/p/section/section/section/section/section/divpbr//p