Cheese is the breakfast of choice for many people trying to lose weight, and it is also a healthy food recommended by nutritionists! However, don’t think that just because the packaging label says “low-fat” means it is definitely low in sugar, you have fallen into the trap of cheese for weight loss! So which one is more ideal to choose: full-fat, low-fat, or fat-free cheese? This time, we invited nutritionist Xie Shimin to help us break down the pitfalls of cheese for weight loss and recommend 3 healthy cheese recipes!
//乳酪有什么营养价值？//
Cheese is rich in protein, zinc, and vitamin B12. Additionally, like milk, cheese is an excellent source of calcium, which helps maintain healthy bones and teeth, as well as aids in blood clotting and nerve transmission. Furthermore, some cheeses also contain probiotics, which help maintain digestive health, enhance immunity, resist infections, and prevent diseases.
//全脂、低脂、脱脂乳酪，应选择哪一款？//
The main difference between full-fat, low-fat, and fat-free cheese is the content of fat and calories. Full-fat cheese is made from whole milk, and although it has higher protein and calcium content, its fat content is higher than that of fat-free and low-fat cheese. Long-term consumption of high-fat foods can lead to obesity issues. Therefore, if you want to maintain your health, it is recommended to choose low-fat or fat-free cheese.
//希腊乳酪和传统乳酪，应选择哪一款？//
希腊酸奶和普通酸奶的区别在于最后的加工步骤。在希腊酸奶的生产中，乳清和其他液体会被过滤，使质感更浓稠、更浓郁、蛋白质含量更高。而普通酸奶没有经过过滤，因此与希腊酸奶相比，它质感较稀，蛋白质含量也相对更低。另外，希腊风格酸奶为了模仿希腊酸奶，它会在普通酸奶上添加蛋白粉和增稠剂，使其变得更浓稠。
延伸阅读：
- 优雅是一种态度！Longines Mini DolceVita腕表系列全新登场
- 【養胃飲食】營養師分享 4 大飲食貼士，胃酸倒流忌這 6 大類食物！
- 2023 敏感肌護膚品推介！轉季護膚 3 大重點，第三步急救修復最有效
//低脂乳酪一定健康？//
低脂不代表低糖，低糖亦不代表低脂。一些低脂或脱脂乳酪为了弥补味道，会添加大量糖份，含量过多糖会增加肥胖和体重增加，以及心脏病和2型糖尿病等疾病的风险。而且乳酪种类多，脂肪含量亦有所不同，一些低糖乳酪的饱和脂肪有可能会比低脂或脱脂乳酪高。若摄取过多饱和脂肪，会提高总胆固醇和“坏”胆固醇水平，从而增加患心脏病的风险。所以建议在购买乳酪时，应仔细阅读营养标签，选择低糖（每100克含不多于5克糖）且低脂的乳酪。
//如果患有乳糖不耐症，可以食用乳酪吗？//
The process of making cheese involves adding lactic acid bacteria to sterilized milk. During the fermentation process, lactose is converted into lactic acid. Therefore, individuals with a high tolerance for lactose intolerance can choose to consume cheese. On the other hand, for individuals with lactose intolerance, it is recommended to choose lactose-free cheese. In addition, some individuals with lactose intolerance who follow a vegan diet may choose plant-based cheese. However, in reality, most plant-based cheese is primarily made from soy, almonds, and coconuts, which have relatively high saturated fat content. Excessive intake of saturated fat can increase the risk of cardiovascular disease, so it is recommended to choose unsweetened plant-based milk instead. However, everyone’s reactions are different, so it is advisable to choose suitable products based on one’s own tolerance level.
营养师推荐健康酸奶食谱
| 香草三文魚配乳酪醬 | 迷你乳酪藍莓餡餅 | 栗米蛋沙律醬 |
| 材料： 三文魚柳 1件 三文魚醃料: 鹽 半茶匙 香草碎 1茶匙 黑胡椒 2茶匙 乳酪醬材料： 脫脂希臘乳酪 2湯匙 羅勒葉 3片 黑胡椒 少量 | 材料： 維多麥 2片 脫脂希臘乳酪 1 茶匙 糖 少量 檸檬皮 2茶匙 檸檬汁 1茶匙 藍莓 適量 | 材料: 栗米粒 半碗 低脂乳酪 120g 雞蛋 3隻 鹽 少許 黑胡椒 少許 |
| 做法： 1. 將醃料均勻抹在三文魚兩面，然後放入雪櫃醃1小時。 2. 解凍三文魚，然後燒熱鑊，放入三文魚。煎至兩面金黃色。 3. 製作乳酪醬作調味即可。 | 做法： 1. 將乳酪、糖、檸檬汁和果皮混合，攪拌均勻。 2. 維多麥切半備用。 3. 在維多麥上加入乳酪和黑莓，即可。 | 做法: 1. 雞蛋和栗米粒加入水烚熟，撈起備用。 2. 把烚蛋壓碎，之後把栗米粒和低脂乳酪加入碗中均勻。 3. 依照個人喜好加入調味料，即可。 |
了解更多：謝施敏 Kirby – 認可營養師 (香港營養師學會)
「家營營養中心」營養師，中大食物及營養科學學士。擅長按照香港人繁忙生活習慣，設計簡單美味的瘦身營養餐單。
