Non-dairy Products also Have Calcium非奶制品也含钙

广东疾控 · 公众号 · 养生 · 2017-07-13 21:42

正文

Calcium is used for building bones and teeth and in maintaining bone mass. Dairy products are the primary source of calcium in American diets. Diets that provide 3 cups or the equivalent of dairy products per day can improve bone mass.

钙有助于骨骼和牙齿生长以及维持骨骼质量。在美国膳食中，奶制品是钙最主要的来源。每天膳食中3杯量或等量的奶制品可以改善骨质。

What foods are included in the Dairy Group?

奶制品都包括哪些食物？

All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.

所有液态奶制品以及许多用牛奶制成的食物都被认为是奶制品类食物。大部分奶制品都应选择脱脂或低脂。由含钙很少甚至不含钙的牛奶制成的食物，如：奶油芝士、奶油以及黄油，都不属于奶制品类。强化钙豆奶（豆制饮品）也是奶制品类的一种。

Selection tips 选择贴士

Choose fat-free or low-fat milk, yogurt, and cheese.

选择脱脂或低脂牛奶、酸奶和奶酪。

For those who are lactose intolerant, smaller portions (such as 4 fluid ounces of milk) may be well tolerated. Lactose-free and lower-lactose products are available. These include lactose-reduced or lactose-free milk, yogurt, and cheese, and calcium-fortified soymilk (soy beverage). Also, enzyme preparations can be added to milk to lower the lactose content.

对于乳糖不耐受的人来说，较小的分量（比如4液盎司，约117毫升的液体牛奶）是可以很好耐受的。可以食用无乳糖或低乳糖产品，包括低乳糖或无乳糖牛奶、酸奶和奶酪，以及强化钙豆奶（豆制饮料）。此外，可以在牛奶中添加酶制剂，以降低乳糖含量。

Non-Dairy Sources of Calcium

钙的非奶制品来源

Calcium choices for those who do not consume dairy products include:

对于不食用奶制品的人来说，钙来源的选择包括：

（左滑查看图片哦~）