永遠都不該喝的飲料大綱

PASTEURISED FRUIT JUICE

巴氏滅菌橙汁

The biggest problem with fruit juice is that a glass or two tends to contain way more fruit than you'd regularly consume. And all that fruit contains sugar that can amount to a meal's worth of calories pretty quickly. But you probably don't — and definitely shouldn't — chug a glass of OJ and call that a meal. Juice is devoid of the filling fiber found in fruit, protein, and fat — so it's terribly unbalanced.

橙汁最大的問題就是：一杯或兩杯橙汁兒含有的橙子往往比你平日裏攝入的多。裏面含有的所有水果都含有糖分，很快就能達到一頓飯所含有的卡路里量。但也許你不會——也絕不應該以橙汁代飯。果汁不含橙汁中原有的纖維、蛋白質和脂肪——所以營養極爲不均。

CONVENTIONAL MILK

傳統牛奶

The difference between conventional milk and organic is that the former may contain estrogen, as it comes from cows treated with hormones. Experts worry that these consuming extra sex hormones can make you more susceptible to certain cancers. Some research links milk consumption to higher rates of breast, ovarian, and uterine cancer — it's why registered dietitian Isabel Smith recommends organic dairy products (particularly for big milk drinkers).

傳統牛奶與有機牛奶的區別就是前者可能含有雌激素，因爲傳統牛奶取自於打激素長大的奶牛。專家們擔心攝入多餘的性激素會使人們易受某些癌症的影響。一些研究認爲牛奶攝入與乳腺癌、卵巢癌和子宮癌患病機率高相關——所以註冊營養師伊莎貝爾•史密斯建議飲用有機乳製品（尤其是對於經常喝牛奶的人來說）。

SWEETENED NON-DAIRY MILKS

甜味無脂牛奶

Yes, dairy-free milks are a godsend for lactose-intolerant folks who want their cereal/coffee/cookies with milk. But many flavoured brands are loaded with empty calories, and some contain carrageenan, a thickening agent derived from seaweed that can irritate your digestive system. Smith suggests going for unsweetened plain or vanilla-flavored non-dairy milk that's organic or free of GMOs.

是的，對於想要在燕麥、咖啡和餅乾中加入牛奶的乳糖不耐症患者而言，無脂牛奶簡直就是他們的福音。但很多添加了味道的牛奶卻含有空熱量和一些特定的卡拉膠，卡拉膠是從海草中提取出來的增稠劑，會對消化系統造成傷害。

ZERO-CALORIE, ARTIFICIALLY-SWEETENED BEVERAGES

無卡路里、添加人造甜味劑的飲料

If a tasty product seems too good to be true, it probably is: Sweet-tasting sports drinks, iced teas, and sodas that are devoid of calories often contain chemicals, artificial colourings, and artificial sweeteners that may seem to satisfy your sweet tooth, but don't actually fill you up. If this kind of stuff is present (just check the ingredient label), Smith says it can mess with the balance of bacteria in your gut — which plays a big role in weight regulation, according to recent research. To play it safe, drink water and boost the flavour with a squeeze of lemon or some frozen berries.

如果一種飲料美味到不可思議的地步，那麼它可能是：甜甜的運動飲料、冰茶和蘇打水。這些不含卡路里的飲料通常都含有化學物質、人工色素和人造甜味劑，雖然可能會滿足你對甜食的渴望，實則卻不會讓你感到飽。如果你的飲料中含有上述這些東西（只要看看飲料包裝上的配料一項即可），史密斯說這會打亂人體腸道中的細菌平衡——而根據最近的研究所述，細菌平衡在體重控制方面扮演着重要角色。安全起見就喝涼白開吧，可以擠點檸檬或一些冷凍的漿果增味兒。

REGULAR COLA

普通可樂

Straight-up soda is flavoured with sugars that contribute calories without nutrients. Dark sodas may also contain phosphoric acid, which reduces the amount of calcium your body absorbs, ultimately weakening your bones and increasing your risk of injuries now, and osteoporosis later on. If you're going to drink soda no matter what you read, go for the one that contains the lowest sugar you can find, Smith suggests.

不加冰的蘇打水含有糖分，不僅沒有營養，而且還會提供熱量。深色汽水可能還含有磷酸，這會減少身體吸收的鈣元素，最終削弱骨骼，近期內會增加受傷的機率，之後會增加患骨質疏鬆的風險。如果不管讀了什麼，你還是想喝蘇打水，那就選擇含糖量最低的吧，史密斯建議道。